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Article Title:
==============

The 30 Grams of Protein Myth

Article Description:
====================

Q: Hey Will, I was told by a trainer in my gym that 30 grams of
protein is the upper limit a person can digest, but he could not
tell me where that rule comes from. A: It has been a long debated
topic how much protein a person can digest at any one time.


Additional Article Information:
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Distribution Date and Time: 2006-05-23 11:48:00

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Copyright:      2006
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The 30 Grams of Protein Myth
Copyright © 2006 Will Brink
Brink Zone
http://www.brinkzone.com



Q: Hey Will, I was told by a trainer in my gym that 30 grams of
protein is the upper limit a person can digest, but he could not
tell me where that rule comes from. He said it was a "known
fact" and walked away when I questioned his source. So what is
the deal with this 30 gram rule? Is this guy full of it or should
I worry about it? My stats are: 5'9" and 220lbs with about 10%
bodyfat. I lift weights (heavy!) 4 days per week and do aerobics
2-3 day per week.

Thank you, Tod Lopez

A: It has been a long debated topic how much protein a person can
digest at any one time. Nutritionists and doctors have maintained
for decades that "people can only digest 30 grams at a time of
protein and any additional protein is wasted or converted to
fat." So say the powers that be.

  Now, I wish I could examine the study or research they are
basing this advice on so I could dispute it but I can't. Why you
ask? Because in all my years of searching the medical data banks,
talking to researchers, and falling asleep in the medical library
after hours of reading, I have been unable to find exactly where
this advice comes from or what it's based on.

  At one time, I went so far as to offer a reward to anyone who
could show me a recent study that showed that 30 grams of protein
was the upper limit anyone could digest, regardless of age,
weight, and activity levels.

  Why is it 30 grams? Why not 28 or 35? Are we saying that the
digestive and absorptive abilities of a 285 pound 23 year old
football player is the same as a 50 year old 115 pound women?

  Now digestion is a very complex topic. Many people think you eat
some protein, it mixes with some acid or something, gets broken
down into amino acids, gets taken up into the body, and everyone
is happy.

  I wish it were that simple. As with all foods, the breakdown of
protein starts in the mouth with the simple chewing of food and
the exposer to certain enzymes. In the stomach, food mixes with
enzymes and other factors such as lipase, pepsin, intrinsic
factor, and of course HCL (stomach acid).

  It moves onto the small intestine and then the large
intestine.The small intestine is considered the major anatomical
site of food digestion and nutrient absorption and is made up of
section such as the duodenum, jejunum, and the ileum. Pancreatic
enzymes (chymotrypsin, trypsin, etc.), bile salts, gastrin,
cholecystokinin, pepidases, as well as many others factors are
released here.

  The large intestine is composed of the ascending colon,
transverse colon, descending colon, and the sigmoid colon, which
all play a part in absorbing the nutrients we eat. Sound
complicated? It is. Believe me, I am leaving out a great deal of
information so you wont fall asleep reading my little column!
Suffice it to say, digestion is a very complicated thing and
there are many places along the chain of digestion that can both
enhance and degrade a persons ability to absorb the foods we
eat.

  There is no reason to think that among this complicated process
that there are not wide individual differences in a persons
ability to digest and absorb protein. For some person who is
inactive, elderly, and for what ever reason lives with
compromised digestion, 30 grams of protein at one sitting might
very well be too much for them to handle.

  By the same token, assuming a 220lbs healthy athlete is unable
to exceed 30 grams of protein in one sitting is neither proven by
medial science or even logical in my view. So what if the 30 gram
rule turns out to be true? If we examine some of the more recent
studies on the protein requirements of athletes done by
researchers from both the United Sates and Canada , we come to
some recommended protein intakes that far exceed the RDAs, some
times by as mush as 225%!

  These researchers came to the conclusion that protein intakes
for athletes should range from approximately 1.2 grams of protein
per kilogram of bodyweight for endurance athletes and up to 1.8g
of protein per kg for strength training athletes. For a 200 pound
bodybuilder-a strength training athlete-that would be
approximately 164 grams of protein per day (most bodybuilders I
know eat considerably more protein per day, but that's for
another fight and another article...). Assuming that 30 grams of
protein is the most anyone can digest, absorb, and utilize, this
person would have to split his intake into about five meals (164
divided by 30 = 5.47). So, given the advice by many people that
30 grams is all anyone can digest at a single sitting, it appears
a person can achieve the goal of 30 grams of protein per meal
even with the higher intakes recommended in the modern research
(assuming they are willing or able to eat five meals per day).

  However, if you happen to eat more than that per meal as a
healthy athlete I don't think you have anything to worry about.
I wont tell anyone. Me, I would suggest you stick to the one gram
per pound of bodyweight rule, which often exceeds the research
mentioned above. Also, read the "Protein Myth" article at the
BrinkZone site for more info on this topic.





---------------------------------------------------------------------
Will Brink writes for numerous health, fitness, medical, and
bodybuilding publications. His articles can be found in Life
Extension Magazine, Muscle n Fitness, Inside Karate, Exercise
For Men Only, Oxygen, Women's World, The Townsend Letter For
Doctors and many more. His website is http://www.brinkzone.com

Muscle Building Nutrition
http://musclebuildingnutrition.com
A complete guide bodybuilding supplements and eating to gain
lean muscle

Diet Supplements Revealed
http://aboutsupplements.com
A review of diet supplements and guide to eating for maximum
fat loss


--- END ARTICLE ---



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Free-Reprint Article Written by: Kamau Austin
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Article Title:
==============

What to do When Your Workout is not Working

Article Description:
====================

Many people go to the gym day in and day out, but do they make
progress? Why is it that some people go to the gym religiously,
but never see results?  How do you know if your workouts are
actually working?  This article provides a checklist of things
that you should look for before and after going to the gym.


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Distribution Date and Time: 2006-05-22 13:00:00

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Copyright:      2006, All Rights Reserved
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What to do When Your Workout is not Working
Copyright © 2006 DBA AdPro Media Sales, All Rights Reserved
Written by: Kamau Austin
Health and Fitness Vitality
http://www.healthandfitnessvitality.com



Many people go to the gym day in and day out, but do they make
progress? Why is it that some people go to the gym religiously,
but never see results?  How do you know if your workouts are
actually working?  This article provides a checklist of things
that you should look for before and after going to the gym.

Do you feel anything in the areas you're training?  The day
after you train a certain body part, you should feel a slight
soreness, especially if you are a beginner.  This means that
you've properly worked your muscles and that lactic acid is
present.  If you feel anything more than a dull soreness, you may
have injured yourself and should consult your doctor.

Do you feel good after a workout? After a good workout, you
should feel spectacular. Your spirits should be lifted, and you
shouldn't feel any anxiety.  Little should bother you because
your body has a surge in endorphins after training.  Exercise has
been known to eliminate stress and anxiety.

Do you feel any strength when you train?  You should feel strong
and energetic from one set to the next.  If you start training
and your energy level plummets, you probably are using too much
weight, you may be rushing through your sets, or you may not have
eaten enough before going to the gym.

Do you feel a "pump"? After you do a set, the muscles you've
worked should feel full and hard or "pumped." According to
exercise experts, feeling a "pump" means you've trapped blood
in your muscles.   Lactic acid is present after working a muscle,
producing a natural growth hormone.  Studies show that natural
growth hormones will help your muscles grow and make your fat
cells shrink.  Each time you work out, you're making microscopic
tears in your muscles.  So you should work each muscle to
"failure," meaning, for example, that you do arm curls until
you are no longer able to do another rep.  When this happens, it
means you've exhausted the muscle, and it will likely grow back
bigger and stronger with proper rest.  If you are not feeling a
pump and not exhausting each muscle to failure, you are probably
lifting too light a weight or are using improper form (meaning
you aren't doing the exercises correctly).

Are you feeling the wrong things? Perhaps you can't wait to get
out of the gym.  If training bores you, you're probably not
doing enough exercises, your body isn't releasing endorphins,
and you're likely getting bored.  Do you feel joint pain?  You
may have injured yourself by either doing an exercise wrong or by
overdoing it.  Do you feel sick after your workout (nauseous,
with muscle cramps, breaking out into a cold sweat, etc.)? If so,
you either did too much or you were ill before you entered the
gym. It's never a good idea to train when you have a bad cold or
flu because training may lower your immune system and make you
feel worse.

Are you making changes in your workout routine?  If you continue
the same workout for months, your body will adapt to the routine
and you will stop seeing results. If you stop making progress,
make changes. Start trying to lift a little more weight, train on
different days, or add some new cardio; do something to break up
the monotony of your regimen.

If you are working out on a regular basis, and you are not seeing
any gains, then check the above questions. You should not give up
on your exercise routine; you may simply need to make some minor
adjustments to it so that you can begin seeing the benefits of
your exercising efforts.

There are also supplements that can help your body repair the
minor tears that affect your joints, muscle and ligaments as you
build stronger muscles and joints. One such supplement is
Phosoplex(tm). It  is also effective in countering the muscle
pain that  often accompanies workouts. Phosoplex(tm) is available
at Amazon and at http://www.BODeStore.com. So enjoy your workout
without worrying about the future.




---------------------------------------------------------------------
Kamau Austin is a health and fitness enthusiast and
advocate. He writes on a regular basis on timeless
health and fitness tips at the <a target="_New"
href="http://www.healthandfitnessvitality.com/blogs/fitnessblog.htm"
>Fit After Forty Blog</a>.
See more useful news and tips about <a target="_New"
href="http://www.healthandfitnessvitality.com/blogs/fitnessblog.htm"
> anti-aging</a>
at: http://www.healthandfitnessvitality.com/blogs/fitnessblog.htm

This article is for general information purposes only. Before
under taking any exercise or treatment program always first
check first with your doctor and health professionals.


--- END ARTICLE ---



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Article Title:
==============

Is There Any Supplements Research To Look Forward To?

Article Description:
====================

It does seem like there has been a lull in new and useful
research looking at building muscle, but it does exist. Research
looking into fat loss has been a lot more interesting and there
may be some very interesting natural and pharmaceutical drugs
coming out in the very near future.


Additional Article Information:
===============================

1226 Words; formatted to 65 Characters per Line
Distribution Date and Time: 2006-05-19 11:24:00

Written By:     Will Brink
Copyright:      2006
Contact Email:  mailto:articles@...

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Is There Any Supplements Research To Look Forward To?
Copyright © 2006 Will Brink
Brink Zone
http://www.brinkzone.com



Q: Dear Will, I have noticed there has not been much for
breakthroughs on the supplement front as far as weight loss of
supplements for gaining muscle. Is there anything on the research
front that we have to look forward to that may be the next big
break through?

Stan Wesson, Jersey City, NJ

A: Dear Stan, It does seem like there has been a lull in new and
useful research looking at building muscle, but it does exist.
Research looking into fat loss has been a lot more interesting
and there may be some very interesting natural and pharmaceutical
drugs coming out in the very near future. For example, a new
compound called oleylethanolamide or OEA for short looks
promising. A recent study published in the journal Nature
(2001;414:209-212) looked at OEA, which is a compound produced in
the small intestine in response to food and may be a key to
permanent fat loss and appetite control

As expected, researchers are looking to produce synthetic
versions to mimic OEA that may be more potent and resist being
broken down by the body which would give them a longer biological
activity. Most interesting perhaps, the effects of OEA appear to
be quite different from other appetite suppressants.

Most natural and pharmaceutical made appetite suppressants work
at the level of the brain. However, and most interesting, OEA did
not have the same effect on appetite when injected into the rats
brains, which suggests that OEA acts on the brain indirectly.
This is important as it may be yet another pathway to explore in
appetite suppression and may have less side effects than many
drugs that work directly via the brain.

The recent study in Nature found rats injected with OEA ate
significantly less food and gain weight at a slower pace than
rats not given OEA. It also appears OEA is regulated by food
intake as rats that were given less food had lower levels of OEA.
This lead the researchers to conclude that OEA is involved in
appetite control and satiety (i.e., feelings of fullness).
Further studies will now investigate exactly how OEA works and of
course see if OEA works as well in humans.

Another one is the recent discovery that the gene PPAR-gamma,
when activated, appears to be the final stage of fat production.
The work was done by Bruce Spiegelman, a professor of cell
biology at Harvard Medical School, and was published in a recent
issue of the journal Genes and Development. According to Dr.
Spiegelman in a recent interview for Harvard Magazine, "Although
many factors affect fat genesis, it ultimately comes down to the
amount and activity of PPAR-gamma. You can call it the master
regulator of turning uncommitted or unspecialized cells into fat
cells." Could a magic pill be developed to block the activity of
PPAR-gamma and render all diets and exercise obsolete? According
to Dr. Spiegalman, the answer is probably no.

Again, human metabolism is far more complicated than that, and in
truth, the production of fat is ultimately an issue of energy
balance not just fat storage. Also, many people are under the
false impression that fat, in particular fat cells, are just dead
weight and play no role in human health and metabolism. People
think of they could just get rid of all their fat cells, life
would be great. Wrong. Recent research is finding that fat cells
directly regulate-in conjunction with an incredibly complex
feedback mechanism-our entire metabolisms.

Humans born without fat cells suffer from swollen, diseased
livers, and Spiegelman's lab has made genetically engineered
mice that lacked fat cells. They turn out to be very sick animals
with fat filled organs, especially the liver. Dr. Speiegelman
points out that if there are not enough fat cells available for
energy storage, the fat simply accumulates somewhere else. It can
damage organs by building up in the liver, blood vessels, or
pancreas.

So, it appears blocking PPAR-gamma, via some drug or what ever,
may be a bad idea. However, some partial block may prove to be
both safe and effective, and you can be sure researchers are
looking for that golden goose as we speak. How does one naturally
down regulate PPAR-gamma? I don't know if any supplements at
this time that will have that effect (though I suspect Omega-3
lipids may do it), I suspect the answer to naturally down
regulating PPAR-gamma will be the same answer under everyone's
nose as it always has: don't eat so freakin much food and get
off the couch!
On the health front, PPAR-gamma may also have direct connections
to diseases such as diabetes and cancer.

Recent research reveals that PPAR-gamma is the target of drugs
currently given to more than a million diabetics, but the role of
PPAR-gamma in insulin sensitivity, has not been fully elucidated.
Interestingly the anti-diabetes drug rosiglitazone is being tried
on prostate cancer patients to see if it can prevent progression
of the disease. Scientists have found that switching PPAR-gamma
production off stops fat cell production, but switching
PPAR-gamma on reduces tumor growth in several different cancers
including prostate cancer. Could drugs that all ready appear to
affect PPAR-gamma, such as rosiglitazone, be the next big find in
bodybuilding and longevity? The answer is far from known, but it
should turn out to be very interesting research in the next few
years.

Let's not forget leptin, which continues to be a hormone of
great interest to researchers regarding its many effects on the
metabolism. Another hormone that is getting a great deal of
attention right now, and rightly so, is Ghrelin. Ghrelin may
prove to be a most interesting hormone and a true anabolic
hormone, but it will take some time to sort it all out. One
recent study called "Ghrelin---not just another stomach
hormone" (Wang G, Lee HM, Englander E, Greeley GH." Regul Pept
2002 May 15;105(2):75-81) suggests Ghrelin has effects on GH.
Below is the abstract:

"Growth hormone (GH) secretagogues (GHSs) are non-natural,
synthetic substances that stimulate GH secretion via a
G-protein-coupled receptor called the GHS-receptor (GHS-R). The
natural ligand for the GHS-R has been identified recently; it is
called ghrelin. Ghrelin and its receptor show a widespread
distribution in the body; the greatest expression of ghrelin is
in stomach endocrine cells. Administration of exogenous ghrelin
has been shown to stimulate pituitary GH secretion, appetite,
body growth and fat deposition.

Ghrelin was probably designed to be a major anabolic hormone.
Ghrelin also exerts several other activities in the stomach. The
findings that ghrelin is produced in mucosal endocrine cells of
the stomach and intestine, and that ghrelin is measurable in the
general circulation indicate its hormonal nature. A maximal
expression of ghrelin in the stomach suggests that there is a
gastrointestinal hypothalamic-pituitary axis that influences GH
secretion, body growth and appetite that is responsive to
nutritional and caloric intakes."

That's just the tip of the iceberg looking at a wide range of
hormones that may turn out to build muscle, take off bodyfat,
prevent various diseases, etc. However, we have all seen the news
over some big discovery over the latest greatest hormone, only to
have it be a big bust when they try it out on humans. Though I am
sure some day that magic pill everyone wants will be a reality,
it will probably be further in the future than we would like.




---------------------------------------------------------------------
Will Brink writes for numerous health, fitness, medical, and
bodybuilding publications. His articles can be found in Life
Extension Magazine, Muscle n Fitness, Inside Karate, Exercise
For Men Only, Oxygen, Women's World, The Townsend Letter For
Doctors and many more. His website is http://www.brinkzone.com

Muscle Building Nutrition
http://musclebuildingnutrition.com
A complete guide bodybuilding supplements and eating to gain
lean muscle

Diet Supplements Revealed
http://aboutsupplements.com
A review of diet supplements and guide to eating for maximum
fat loss


--- END ARTICLE ---



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Teeing Up? Don't let Joint Pain Sideline You

Article Description:
====================

As the summer approaches, many of us are getting ready to go out
and play baseball, golf, and tennis.  However, there are many
people who will avoid the warm weather sports that they once
loved because of reoccurring or chronic joint pain.


Additional Article Information:
===============================

584 Words; formatted to 65 Characters per Line
Distribution Date and Time: 2006-05-19 10:00:00

Written By:     Kamau Austin
Copyright:      2006, All Rights Reserved
Contact Email:  mailto:kamau@...

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    http://www.searchengineplan.com/blogs/kamausmlx.jpg

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Teeing Up? Don't let Joint Pain Sideline You
Copyright © 2006 DBA AdPro Media Sales, All Rights Reserved
Written by: Kamau Austin
Health and Fitness Vitality
http://www.healthandfitnessvitality.com



As the summer approaches, many of us are getting ready to go out
and play baseball, golf, and tennis.  However, there are many
people who will avoid the warm weather sports that they once
loved because of reoccurring or chronic joint pain.  Joint pain
can be caused by many types of injuries or conditions. No matter
what causes it, joint pain can be very uncomfortable. Joint pain
is very painful, but it does not have to stop you from playing
the outdoor sports that you enjoy.

Arthritis is a general term for approximately 100 diseases that
produce either inflammation of connective tissues, particularly
in joints, or the non-inflammatory degeneration of these tissues.
The word means "joint inflammation," but because other
structures are also affected, the diseases are often called
connective tissue diseases. The terms rheumatism and rheumatic
diseases are also used. Besides conditions so named, the diseases
include gout, lupus erythematosus, ankylosing spondylitis,
degenerative joint disease, and many others including Lyme
disease. Causes of these disorders include immune-system
reactions and the wear and tear of aging; research indicates that
the nervous system may often be equally involved. About one out
of seven Americans exhibit some form of arthritis.

As you get ready to go out and play golf or other warm weather
sports, there are steps that you can take to ease joint pain.
First and foremost, you should listen to your body.  If there is
a particular activity that makes your joints swell or hurt worse
than normal, you should try and avoid those particular
activities. You do not want to force your body to do something
that it cannot do anymore.  This will only worsen the joint pain.
  Avoid standing or sitting in a particular position for too long.
  This will keep you from getting stiff, which usually causes
joint pain and swelling.  If you suffer from joint pain in the
hips, knees or ankles, try participating in more activities that
require you to sit.  If you suffer from joint pain in your wrist,
elbow and hands, you may want to avoid strenuous manual
activities.

However, if you want to engage in your favorite outdoor sports
such as golf, baseball and tennis, there are some things that you
can do to protect your joints.  You should wear some sort of
brace or support on the joint that causes you the pain. This will
help ease the pain a little and prevent further injuries. Check
with your physician or pharmacist about which brace or support
would be best for you. Many types of support are available at the
local drug store. However, as with any sport, you will want to
consult with your physician before engaging in any type of
strenuous activity.  Applying ice and heat alternatively is
another method of managing joint pain after a strenuous
activity.

In addition to these proven techniques, there are products on the
market that are available to help alleviate joint pain.  These
products have been proven effective in eliminating different
types of joint pains. The makers of Phosoplex(tm) provide such a
product. Phosoplex(tm), available from Amazon and
http://www.BODeStore.com , provides joint lubrication, pain
relief and can actually help rebuild the cartilage between the
joints.

As the warm summer months begin, take steps to ensure you are
able to get out and play your favorite warm weather sports. There
are several techniques and products available to help ease or
eliminate joint pain and swelling.  Don’t let joint pain stop you
from enjoying your favorite outdoor activities this summer.




---------------------------------------------------------------------
Kamau Austin is a health and fitness enthusiast and
advocate. He writes on a regular basis on timeless
health and fitness tips at the <a target="_New"
href="http://www.healthandfitnessvitality.com/blogs/fitnessblog.htm"
>Fit After Forty Blog</a>.
See more useful news and tips about <a target="_New"
href="http://www.healthandfitnessvitality.com/blogs/fitnessblog.htm"
> combating joint pain</a>
at: http://www.healthandfitnessvitality.com/blogs/fitnessblog.htm

This article is for general information purposes only. Before
under taking any exercise or treatment program always first
check first with your doctor and health professionals.


--- END ARTICLE ---



.....................................

TERMS OF REPRINT - Publication Rules
(Last Updated:  May 11, 2006)

Our TERMS OF REPRINT are fully enforcable under the terms of:

   The Digital Millennium Copyright Act
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.....................................

*** Digital Reprint Rights ***

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Article Title:
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Don't Let Water Weight Weigh You Down

Article Description:
====================

Are you exercising regularly but still feeling overweight and
heavy because of water retention?  Don't worry.  This is common
for many women who exercise regularly.


Additional Article Information:
===============================

517 Words; formatted to 65 Characters per Line
Distribution Date and Time: 2006-05-18 06:13:00

Written By:     Kamau Austin
Copyright:      2006, All Rights Reserved
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Don't Let Water Weight Weigh You Down
Copyright © 2006 DBA AdPro Media Sales, All Rights Reserved
Written by: Kamau Austin
Health and Fitness Vitality
http://www.healthandfitnessvitality.com



Are you exercising regularly but still feeling overweight and
heavy because of water retention?  Don't worry.  This is common
for many women who exercise regularly.  Weight from water
retention can actually make a woman look and feel a lot heavier
than she actually is.  Thus weight undermines the success of your
workout program and can be discouraging when you are trying to
establish a successful routine because you can’t see the results
you want.

Have you noticed that when you exercise when your menstrual cycle
is near or has already started you are more likely to retain more
water in the abdominal area?  Like water balloons, your cells are
filled with water.  A high-sodium diet, a change in eating
patterns and an increase in hormones is what cause menstrual
bloating and water retention.  According to doctors, women are at
higher risks for water retention because of the rise and fall of
hormones that occur during the menstrual cycle.  When a woman has
a lot of water retention, her hands, feet, legs and arms can
swell.  This swelling can also cause pain and prevent her from
doing her normal activities.  Water retention can also cause
headaches and back pain.

A woman's diet and eating patterns can have some effect on water
retention.  In her book, Once a Month, Dr. Dalton writes that not
eating for several hours causes a drop in blood sugar.  This
causes the body to release adrenaline, which signals the body to
let go of some of its stored sugar from cells to balance out the
blood sugar.  When sugar is taken from the cells, they fill up
with water; this is what causes the bloating, weight gain and
painful symptoms associated with water retention.  In women who
experience water retention, their bodies reach the point when
they release adrenaline a lot sooner than the bodies of other
women.

To prevent water retention during or after exercise, eat before
exercising.  Try eating something light such as yogurt or fruit
before or during your normal exercise routine.  Avoid foods high
in fat, sugars and salt since they can actually encourage water
retention.

The amount of water that you drink before, during and after
exercise can also keep you from retaining water.  Water is not
only essential in dissolving and transporting nutrients, it also
helps in digestion, assimilation, metabolism and waste removal.
Water is also important for weight loss because it flushes out
all of the toxins from the body. When you are dehydrated, the
water that you drink remains in the body, so the more water you
drink, the more toxins are released.  Out with the bad and in
with the good.   Women suffering from water retention can also
use Hydrozyne(tm); it helps ease bloating, swelling and weight
gain before and after menstruation.  Hydrozyne(tm) is available
at Amazon and at http://www.BODeStore.com.

In conclusion, many women feel bloated and heavier after
exercising because of water retention.  By taking a few basic
steps such as eating a light meal before working out and drinking
plenty of water to flush out toxins, water retention can be
controlled and possibly eliminated.




---------------------------------------------------------------------
Kamau Austin is a health and fitness enthusiast and
advocate. He writes on a regular basis on timeless
health and fitness tips at the <a target="_New"
href="http://www.healthandfitnessvitality.com/blogs/fitnessblog.htm"
>Fit After Forty Blog</a>.
See more useful news and tips about <a target="_New"
href="http://www.healthandfitnessvitality.com/blogs/fitnessblog.htm"
> water retention</a>
at: http://www.healthandfitnessvitality.com/blogs/fitnessblog.htm

This Article must be published with a disclaimer as such...
This article is for general information purposes only. Before
under taking any exercise or treatment program always first
check first with your doctor and health professionals.


--- END ARTICLE ---



.....................................

TERMS OF REPRINT - Publication Rules
(Last Updated:  May 11, 2006)

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   The Digital Millennium Copyright Act
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.....................................

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   You Must Set All URL's or Mailto Addresses in the body
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   Clean links should point to the Author's links without
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   the paragraph breaks fall, but you cannot eliminate all
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* You Are Allowed to format the layout of the article for
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   We ask that you notify the author of publication of his
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   kamau@...


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http://www.healthandfitnessvitality.com



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Sorry everyone, my notice was not posted till after the event had taken place
but there will be
others and i will let you all know in advance.


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Free-Reprint Article Written by: Kathy Castillo
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Article Title:
==============
Rejuvenate Yourself After a Workout

Article Description:
====================
I often have muscle or joint pain that night or the next day. The
pain rarely stops me from exercising; however, it does limit what
type of exercises I do during my next workout.


Additional Article Information:
===============================
611 Words; formatted to 65 Characters per Line
Distribution Date and Time: Tue Apr 18 03:35:56 EDT 2006

Written By:     Kathy Castillo
Copyright:      2006, All Rights Reserved
Contact Email:  mailto:kathy.castillo@...

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Rejuvenate Yourself After a Workout
Copyright © 2006 Kathy Castillo, All Rights Reserved
DBA AdPro Media Sales
http://www.healthandfitnessvitality.com/



I enjoy working out. I have a home gym and work out 1-2 times per
day for 30-60 minutes each time. I walk on the treadmill, lift
weights, ride my bike and use videos to do various types of
aerobic exercises. I especially enjoy doing the Tae Bo workout.
I really work hard each time I workout, and sometimes, I work
myself so hard that I am physically exhausted afterward.

I often have muscle or joint pain that night or the next day. The
pain rarely stops me from exercising; however, it does limit what
type of exercises I do during my next workout. But every once in
awhile, the pain will be so intense that I have to skip a workout
or two; on occasion, I’ve even gone to see my family doctor for
the pain.

To avoid that kind of intense pain, I go through several
different cool down techniques after my workout. I used to drink
a lot of water and do breathing exercises to slowly relax my body
(in through the nose and out through the mouth).  I sometimes
stretched a few minutes, or I took a long, hot shower or bath
(while stretching in the warm water). Other times, I would have
a sports drink or 100% pure juice and a body massage. While they
were great, the massages were expensive and I couldn’t afford
them much more than once a week.

However; despite the fact that I took the time to cool down and
took the ibuprofen as my doctor also recommended, I still
suffered from a lot of stiffness and joint pain. When joint and
muscle pain flared, I used to put sports rubs on them to try to
alleviate the pain—and I took a lot of over-the-counter
medicines, as my doctor had suggested. I tried heating pads and
herbal treatments.

However, I soon began to wonder about the effects of these
medications and rubs on my body. I put so much into working
out every day, and in the end, my body was suffering from side
effects of these over-the-counter medications and rubs simply so
I could eliminate the pain caused by the workout. It seemed like
vicious cycle, but I couldn’t see a way out of it. After a while,
my body developed immunity to these treatments. I was frustrated
by the situation, but I did not want to give up on being fit. I
began to look for alternatives.

One day, I found a product at Amazon called Phosoplex(tm).
Phosoplex(tm) is a supplement that rejuvenates the body, and
eases the aches and pains associated with muscle pain and the
deliberating affects of osteoarthritis.

I started taking this product before I began my workout, and in
as little as 2 weeks, I noticed that I was not feeling as much
muscle and joint pain after my workouts. I actually thought that
my workout was once again benefiting me instead of hurting me.
Because Phosoplex(tm) reduced my pain, I was able to increase my
workouts and today I am feeling better than ever. Exercising is
one of my favorite things to do, and now I can exercise as little
or as much as I want without the threat of muscle or joint pain.

Phosoplex(tm) can also be found at http://www.bodestore.com .
Anyone who suffers from joint or muscle pain after a workout—from
daily walkers to professional athletes—should take a look at
Phosoplex(tm). It is best to use Phosoplex(tm) in combination
with your warm-down routine. You should always stretch your
muscles slowly after a work-out and drink plenty of fluids to
help replenish the nutrients that your body lost while sweating
during the workout.




---------------------------------------------------------------------
Kathy Castillo is a health and fitness enthusiast and
advocate. She writes on a regular basis on timeless
health and fitness tips at the Fit After Forty Blog.
See more useful health and fitness news and tips at:
http://www.healthandfitnessvitality.com/blogs/fitnessblog.htm
Copyright 2006 AdPro Media Sales, All Rights Reserved
courtesy Kamau Austin.

This Article must be published with a disclaimer as such...
This article is for general information purposes only. Before
under taking any exercise or treatment program always first
check first with your doctor and health professionals.


--- END ARTICLE ---



.....................................

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.....................................

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   Clean links should point to the Author's links without
   redirects having been inserted into the copy.

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   Links in the Article or Resource Box. Paragraph breaks
   must be retained with articles. You can change where
   the paragraph breaks fall, but you cannot eliminate all
   paragraph breaks as some have chosen to do.

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   proper display of the article in your website or in your
   ezine, so long as you can maintain the author's interests
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http://www.healthandfitnessvitality.com/



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Please take the time to make note of this.  It will be held on April 10th.
Give me some feedback on this.

Gearing up with the Glycemic Index: Using the GI to enhance athletic performance

 
Hello everyone and sports fans,
 
In 2004, SportMedBC partnered with USANA Health Sciences to create the Total
Sport
Nutrition program (TSN). This program is the first-of-its kind to approach high
performance nutrition in a holistic, athlete-focused manner under the direction
of a
Registered Dietitian.
 
During our upcoming call, Jennifer, our new registered dietitian and I will
cover the
following topics:
- Review of the physiological impact of different carbohydrates
- GI content of common foods
- Practical tips: how to use the GI when nutrition training
 
Make sure you join us at the following time and number:
Dial-in number: 1-641-793-7500
Conference PIN: 708818#
Time: 5:30 p.m. MST (Not in a MST time zone? Click here to convert to your time
zone)

Don't forget to invite anyone interested in optimal nutrition and athletic
performance. This
call is open to everyone.
 
Looking forward to your participation on this call!
 
Marie-France Morin
Director of Canadian Field Development
&
Jennifer Gibson
Registered Dietitian

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How to Rejuvenate After Your Workout

Article Description:
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Regular exercise will help protect you from chronic disease,
improve your mood and decrease your chances of injury. The older
you are, the more you have to gain from exercise. All it takes
is 30 minutes a day, 5 days a week.


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Distribution Date and Time: Fri Mar 31 07:03:08 EST 2006

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How to Rejuvenate After Your Workout
Copyright © 2006 Kamau Austin, All Rights Reserved
DBA AdPro Media Sales
http://www.healthandfitnessvitality.com



The importance of a cool-down routine.

Regular exercise will help protect you from chronic disease,
improve your mood and decrease your chances of injury. The older
you are, the more you have to gain from exercise.

All it takes is 30 minutes a day, 5 days a week.

Everyone tries to exercise, but most people forget about their
body once they have finished the exercise. If you are not careful
about your post-workout routing, it will come back to haunt you.

After a workout, exercising for several minutes at a low speed
helps blood to be redistributed throughout the body consistently
and prevents the dizziness, sickness, and muscle cramps that
sometimes occur after exercises.

In addition, you need to supply your body with water and
carbohydrates after a workout. Carbohydrates help regenerate
muscles, increase stamina, and prevent fatigue.  A few good
examples of high quality carbohydrate foods are bread, rice, jam,
fruit, vegetables, table sugar, potatoes, and sweets.

It's also important to cool down your muscles after exercising by
stretching them. Stretching improves flexibility, lessens
soreness, and improves circulation. Here are a few tips:

~ (1) Hold a static stretch for twenty to thirty seconds.

~ (2) Stretching positions should be repeated after the cool down
period to enhance muscle strength and flexibility.

~ (3) Include some deep breathing exercise in your cool down
routine to oxygenate your system.

~ (4) At the end of any strenuous physical activity, gently bring
your breathing down to normal. Walking and easy indoor cycling
are great follow-ups to a workout. Both of them allow you to
hydrate yourself and also put on warm clothing.

These four tips will help you avoid mishap after a strenuous
workout session. However, mishaps still occur and cause problems
like muscle pain, or in older individuals, arthritis.

Osteoarthritis is the loss of the body's shock-absorbing ability.
It is a degeneration that is part of the aging process. And when
a person who has osteoarthritis exercises, there can be problems.

This can be a serious problem since regular exercise is
recommended as a good way to fight a host of medical conditions
associated with aging. But now there is hope for people suffering
from osteoarthritis too.

There are products, such as Phosoplex(tm), available that help
counter the effects of osteoarthritis. Phosoplex(tm) is able to
Rejuvenate the body and combat the aches and pains associated
with the deliberating affects of osteoarthritis.

It is also effective in countering the muscle pain that often
accompanies workouts. Phosoplex(tm) is available at Amazon and at
http://www.BODeStore.com. So enjoy your workout without worrying
about the future.




---------------------------------------------------------------------
Kamau Austin is a health and fitness enthusiast and
advocate. He writes on a regular basis on timeless
health and fitness tips at the Fit After Forty Blog.
See more useful health and fitness news and tips at...
http://www.healthandfitnessvitality.com/blogs/fitnessblog.htm

This Article must be published with a disclaimer as such...
This article is for general information purposes only. Before
under taking any exercise or treatment program always first
check first with your doctor and health professionals.


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Will A Carb Snack After Dinner Make You Fat?

Article Description:
====================
Many dieters and athletes are concerned that they'll store fat
if they eat carbohydrates before bed.  This article discusses
research and expert advice on what kind of snack will fuel the
body overnight, without storing excess energy.


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Will A Carb Snack After Dinner Make You Fat?
Copyright © 2006 Jenny Mathers
Savvy Fat Burning Food
http://www.savvy-fat-burning- food.com/sensible-nutrition



Have you heard the theory that carbs before bed make you store
fat and that protein is the best snack to eat after dinner and
before bed time ?  If you're anything like me, you snack
regularly at night and that snack just happens to be a
carbohydrate.   You could be forgiven for thinking that this
might be a bad habit to get into if you want to burn body fat.

There have been many recommendations that a good after dinner
snack should be something like cottage cheese (a source of
protein).  Reasons for these recommendations are that protein can
increase metabolism and it provides the body with a slow-release
source of amino acids.

Foods high in protein have been a popular choice because the
digestion of protein causes the body to burn more calories than
do carbs or fats.  This has the effect of marginally increasing
the rate of metabolism.

Protein also provides the body with the essential biological
building blocks known as amino acids which help to maintain
muscle.  Because amino acids can't be stored, having a constant
supply of these is essential.  So some recommend eating protein
at the end of the day, to ensure that your body won't be without
the amino acids it needs during the 8 - 10 hours sleep.

So protein is a good after dinner snack, but is this the whole
story ?

What would happen if you ate carbs for your late night snack ?
What about eating both carbohydrates AND protein ?

Dieters and athletes alike worry that they will gain weight if
they eat carbs close to going to bed.  Essentially this is not
true.  Weight gain does not result if you habitually eat
carbohydrates after the evening meal and before you go to bed.

What The Research says:

Research indicates that carbohydrates at bed time play a role in
helping to lose and maintain weight.

Researchers administering this study split participants into two
groups, one eating a ready-to- eat cereal with skim milk, and the
other not eating anything before bed time over a four week
period.  The group who ate the ready-to-eat cereal before bed
actually lost more weight than those who did not eat a bed time
snack.  One explanation may be that carbohydrates are necessary
for your body to process and break down fat.  So cutting
carbohydrate intake when you want to burn fat might not be the
best way to go.

Another explanation, may be that those who ate the cereal just
ended up consuming less calories.  Researchers found that
participants, in both groups consumed less calories, but those
who ate the before bed time snack had the greatest decline in
energy intake overall. [1] So eating carbs before bed will help
you to lose weight, not gain weight.

Interestingly though, the group who ate the before bed-time
snacks in the above study did not just consume carbohydrates,
they also consumed protein not only from the skim milk, but also
the protein contained in the cereal itself.


Expert Opinions on the Right Before Bed Time Snack.


Many nutritionists and dietetic experts recommend that your bed
time snack consists of both carbohydrates and protein.  The
American Dietetic Association [2] recommends eating sources of
both carbs and protein together as a snack, giving examples such
as crackers and low fat cheese, yogurt and fruit or cereal and
milk.

In an Australian Institute of Sport sample high energy meal plan
[3] for a young anonymous athlete, fruit smoothies with skim
milk, fruit, ice-cream and skim milk powder was listed as the bed
time snack.  Their official site [4] also indicates that
combining nutrients is the way to go.


So according to the experts, examples of the most beneficial bed-
time snacks are:

* fruit and some plain low fat yogurt,

* a skim milk smoothie with fruit, or

* low fat cheese on crackers - my personal favorite.


When you combine both carbohydrates and protein it makes for a
much more enjoyable and varied snack.  This way you are not only
ensuring that your body is getting the right fuel and nutrients
for use of overnight, but also ensuring that you're not going to
store fat.


References:

[1]  Sandia M. Waller, MS, RD, Jillon S. Vander Wal, PhD, David
M. Klurfeld, PhD, FACN, Michael I. McBurney, PhD, FACN, Susan
Cho, PhD, Smita Bijlani, MD and Nikhil V. Dhurandhar, PhD, FACN
Evening Ready-to-Eat Cereal Consumption Contributes to Weight
Management   Journal of the American College of Nutrition, Vol.
23, No. 4, 316-321 (2004). See the abstract at
http://www.jacn.org/cgi/content/abstract/23/4/316.

[2]  American Dietetic Association Position on Late Night
Snacking.  View the page at
http://www.eatright.org/cps/rde/xchg/ada/hs.xsl/home_4246_ENU_HTM
L.htm

[3]  Reported by Steve Dow at
http://www.stevedow.com.au/Article/article.asp?id=225

[4]  Australian Institute of Sport FAQ "I have been told to avoid
carbohydrate after 2 pm because it will turn to fat. Is this true?".
Viewable at http://www.ais.org.au/nutrition/qa.asp#24



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Copyright © 2006, Jenny Mathers

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Article Title:
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Hypertension - The Greatest Risk To Your Health?

Article Description:
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Conservative estimates indicate that there are over 600 million
adults worldwide suffering from hypertension, the technical
term for persistent high blood pressure.


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Distribution Date and Time: Thu Mar  2 17:36:57 EST 2006

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Hypertension - The Greatest Risk To Your Health?
Copyright © 2006 Edward Vorwerden
RV Health
http://www.rvhealth.com



Conservative estimates indicate that there are over 600 million
adults worldwide suffering from hypertension, the technical
term for persistent high blood pressure. The continued growth
has caused doctors to define an additional level of risk,
prehypertension, as an indication of potential trouble. Experts
believe that as many as 90% of us will develop a blood pressure
problem during our lifetime, with 50% of us either dying from
heart disease or a stroke - the usual outcome of hypertension.

As it does most of its harm without the person knowing it,
hypertension is often referred to as "The Stealth Killer." Yet
it's true that a few painless moments in a pressure cuff can
detect hypertension, and a few relatively simple lifestyle
changes can treat it.

So why has the problem grown to this extent? We are all
continually bombarded with commercials, and magazine articles
which reinforce the importance of living a healthy life. Yet most
of us choose to ignore the message and indulge in all the "bad"
things such as smoking, drinking alcohol, and high fat snacks.


Could You Be At Risk?

First lets take a look at your blood pressure reading and what it
means. A blood pressure reading is represented by two numbers,
120/80 or 160/100 for example. The first number refers to the
pressure against the blood vessel walls during a heartbeat, the
systolic pressure. The second number is the  pressure taken
between heartbeats, the diastolic pressure. Here are the American
Heart Association's recommended levels of blood pressure (units
mm Hg):-

* Normal: 120 or less / 80 or less

* Prehypertension: 120-139 ( systolic) or  80-89 (diastolic)

* Stage 1 Hypertension: 140-159 or 90-99

* Stage 2 Hypertension: 160 and above or 100 and above


Unchangeable Risk Factors

African Americans and those with a dark complexion (e.g.,
Bahamians and Native Americans) are at a much higher risk. While
the reasons may not be clear, some believe that this is due to
genetic or environmental factors.

High blood pressure shows mercy to no-one.  Men are more inclined
than their female counterparts to suffer from hypertension before
reaching the age of 55.  Since women tend to be more health-
aware, they take preventive measures to stave off hypertension,
though they are still susceptible to the disease.

Through the process of aging, the risk of having high blood
pressure increases.  Adults between the ages of 50 and 65 are
more prone to suffer from hypertension.  Bodily changes have
a direct effect on the heart, blood vessels, and hormones.
Combined with other risk factors, such changes increase your
probability of developing hypertension.

Family history can also be a pointer to your risk level. One in
four of the adults that exhibit a family history of heart disease
or hypertension face a 60% risk of developing hypertension.
Genetics, environmental factors and your ability to receive
proper health care are all critical in determining your risk of
developing hypertension. Though your family history may reflect
a propensity to develop the disease, this doesn't guarantee that
you're destined to suffer from high blood pressure. It does
indicate, however, that preventive measures should be taken in
order reduce your risk of the disease.


Changeable Risk Factors

Awareness of your risk factor is the first step toward reducing
your risk of hypertension.  Obesity, lack of exercise, smoking,
the consumption of high levels of alcohol and unhealthy eating
habits are all critical factors in the determination of whether
or not you're at risk for developing high blood pressure.  A
change in lifestyle has proven to impact your chances of avoiding
the illness.

Overweight individuals are vulnerable to hypertension in a number
of ways. High  fat diets are usually high in salt, which raises
blood pressure. Carrying excess weight requires the heart to work
harder, which forces the blood to flow even harder through the
vessels. In addition a blood gas that relaxs the vessels is
destroyed by the layer of fat located around the gut.

Establishing healthy eating habits is the first step toward
lowering your risk. The diet recommended by heart specialists is
low in fat, low in salt and high in nutrients. Your intake of
salty snacks, processed foods, and cured meats should be reduced.
Replace these with more fruit and vegetables. Adopt better eating
habits and that needle on the bathroom scales will lower, as well
as the pressure monitor.

Sodium can be a deadly enemy of the body.  The most popular
dietary source of sodium is ingested through the use of salt.
Increasing your salt intake requires the body to hold more water.
The body first stores this water in the bloodstream and then it
deposits it in the tissues. Fluid retention causes stress on
the heart and escalates the chances of developing high blood
pressure. Potassium helps promote a healthy balance of the
amount of sodium in cell fluids. Fruit - such as bananas -
and vegetables are an excellent source of potassium.

Physical activity, such as a short 20-minute walk or
housecleaning event, can have a dramatic impact on your life.
Any form of exercise assists your heart in the effort to pump
blood throughout your body.  Lack of exercise causes the heart
to work harder, resulting in elevated blood pressure.  Strive
for at least 30 minutes of exercise three or four times per
week.

Can there be anything worse for hypertension than smoking
tobacco? Smoking steps up the heart rate while hardening and
constricting the blood vessels. This creates even higher
pressure, which causes further damage to the heart and blood
vessels.

Alcohol consumption can be detrimental to your health in many
ways. The occasional beer or glass of wine will not make a
significant difference to your blood pressure, but indulgence can
cause serious issues. The consumption of three or more alcoholic
beverages each day nearly doubles your risk of developing high
blood pressure.


Wise Up

For those in the high risk category, a change of lifestyle can
decrease the chances of developing high blood pressure. The
adoption of a healthier life style is a goal that everyone is
capable of achieving. Instead of taking a gamble, choose to
take intelligent steps toward lowering your risk of high blood
pressure.



---------------------------------------------------------------------
Author Edward Vorwerden suffered a stroke at the age of 37.
Since his recovery he has put his efforts into helping others
on health related issues through his website, <a
href="http://www.rvhealth.com">RV Health</a>.
For more help, advice and tips from Edward you can go to:
http://www.rvhealth.com


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Article Title: [Correction] Today's Best Liquid Nutritional Supplements - Are
Any in a Class By Themselves?


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Article Title:
==============
Today's Best Liquid Nutritional Supplements - Are Any in a Class By Themselves?

Article Description:
====================
Are prescription drugs, stress, poor diet, lack of exercise,
or other factors secretly robbing you (or someone you love)
of optimal health?


Additional Article Information:
===============================
1014 Words; formatted to 65 Characters per Line
Distribution Date and Time: Tue Feb 28 17:06:12 EST 2006

Written By:     Michael Duffey
Copyright:      2006
Contact Email:  mailto:mkd@...

Article URL:
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ml

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---------------------------------------------------------------------

Today's Best Liquid Nutritional Supplements - Are Any in a Class By Themselves?
Copyright © 2006 Michael Duffey
Best Health 2
http://www.BestHealth2.com



Are prescription drugs, stress, poor diet, lack of exercise, or
other factors secretly robbing you (or someone you love) of
optimal health?   Some exceptional but little known supplements
like Limu Moui, Fucoidan, and others offer potentially wide-
ranging benefits.

A healthy immune system is our most important defense against
disease, premature aging, and many chronic health concerns.  But
our immune systems are compromised daily by a few enemies
mentioned above, and by many others most people aren't even aware
of.

Many nutritional supplements claim to boost, enhance, or support
the immune system, and some have a number of other potential
health benefits.  But few offer true scientific proof.  If you've
never heard of Limu Moui or Fucoidan, hopefully reading this
brief article will inspire you to do your own research and come
to your own well-informed conclusions.

Have you ever been frustrated by lack of energy, diminished
mental ability, annoying aches and pains, or other chronic health
concerns?  Experts agree that nutritional deficiencies are the
primary cause of many common unsolved health problems and chronic
diseases.  And more and more people are noticing direct
correlations between nutritional supplementation, better health,
and improved enjoyment of life.

Liquid nutritional supplements have been creating a 'buzz' in the
multi-billion dollar health and wellness industry for several
years, and for good reason.  They are more readily absorbable
than some other popular products, which gives you 'more bang for
your buck'.  They also often create more immediate, noticeable
results, and are easier for some people and children to swallow.
When you can add 'great taste' to those features, it's a winning
combination.

But along with the good comes some bad.  With the increased
popularity of liquid nutritional supplements many profit-minded
companies have jumped on the bandwagon to get a piece of the
action.  And the proliferation of numerous products with
exaggerated health claims should not be a surprise.

Enthusiastic network marketing distributors with dollar signs in
their eyes have often been successful at creating tremendous and
explosive growth for companies who choose to use that business
model.  Unfortunately in most cases that quick climb up the
mountain on one side is followed by a speedy slide down the other
if the products do not live up to claims and expectations with
CUSTOMERS.  And satisfied repeat customers are the ultimate
foundation any successful business should be built upon.

Today there is no shortage of over-priced 'fruit juice' with wild
claims about its many health benefits, wonderful testimonials
from a few customers, and even doctors and other professionals
'on retainer' to explain the 'scientific research' behind the
claims.

But a closer examination of the ingredient list or labels on some
of these 'natural' and 'healthy' products often reveals some
inexpensive 'unnatural' or  'unhealthy' ingredients (like sugar
and high fructose syrups) near the top of the list.  That should
be an early red flag.

And common sense should tell us there is no one product that can
cover everyone's complete health needs.

One noted exception to some of the unsubstantiated claims is a
relatively unknown product of the sea called Limu Moui.  Besides
many natural vitamins, minerals, anti-oxidants, and other
beneficial substances, Limu Moui contains Fucoidan.  Fucoidan is
the primary active phytochemical in this "miracle sea plant".
Fucoidan is reported to already be the subject of more than 600
scientific studies.  Objective information and results of those
studies are available on respected websites such as 'pubmed.gov'
and others.  And at least two very informative books have been
written.

According to research, Limu Moui and Fucoidan lend extraordinary
support to the body's immune functions, have anti-inflammatory
properties, and other potential benefits.*  Everyone interested
in 'natural good health' knows the importance of the immune
system in achieving, enjoying, and/or maintaining optimal health.

Fucoidan is also reported to:

1. Assist with joints*
2. Improve digestion*
3. Offer liver support*
4. Improve blood function*
5. Improve stomach function*
6. Enhance skin and cellular growth*

In today's fast-paced society STRESS is another common 'anti-
health' factor and immune system suppressor.  Even conventional
doctors recognize that stress creates major negative impacts on
our health, and many of these factors are not yet completely
understood.

But way back in the mid-1950's Russian scientists first
identified and developed a rare class of plant to enhance human
performance in athletics and the military.  These were called
'Adaptogens'.  And according to researchers, adaptogens help
restore the body's overall capacity for exertion and assist with
relief from stress.

One innovative company has combined Limu Moui with special
Russian adaptogens to create a great-tasting and very unique
functional health beverage with additional wide-ranging and
potentially synergistic benefits.*

This adaptive blend helps support:

1. Better focus*
2. Mental energy*
3. Stamina*
4. Enhanced sleep*
5. Less toxicity*
6. Better attention to detail*
7. Mood improvement*
8. Improvement in the aging process*
9. Antioxidant capability*
10. Cellular balance*

In addition to Limu Moui and adaptogens, specially grown Aloe
Vera & Green Tea extracts are added for their many well-known
health benefits.  The final product, called Limu Plus, appears to
be in a class all by itself and the company responsible for
developing it is getting bombarded by testimonials from customers
excited about dramatic improvements to a wide-range of health
concerns.*

As a former skeptic, I have become a big believer in the RIGHT
nutritional supplements.  I am personally aware of amazing life-
changing affects the right supplements have had for many people.
But before you get too excited or caught up in some of the
marketing hype that is flying around out there, do yourself a
favor and do a little objective research.  One place to start is
reading labels.  Sugar or other unhealthy ingredients early in
the list should be a red flag for anything claiming to truly be a
'Functional Health Beverage'.

Be an informed consumer and make good choices for enhancing your
life.  Then enjoy Natural Good Health - one of our most valuable
and unappreciated assets!


==================================================================
* These statements have not been evaluated by the Food and Drug
   Administration. This product is not intended to diagnose, treat,
   cure, or prevent any disease.
==================================================================



---------------------------------------------------------------------
Michael Duffey is a "Health & Wealth Coach" who lives in
the "Frozen Tundra" near Green Bay Wisconsin.  He can be
reached for more information at his home office between
8am - 8pm CT at:  715-758-7550 or at his 24hr Toll Free Msg
Center: 1-877-832-7487  More Limu Moui information is available
at:  http://www.BestLimuMoui.com   More information on other
value-priced and potentially life-changing natural supplements
at:  http://www.BestHealth2.com  Free Information on a very
special wealth-creation opportunity that Duffey claims... "is
much better than a franchise", is available directly from him.


--- END ARTICLE ---



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http://www.BestHealth2.com



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Article Title:
==============
Today's Best Liquid Nutritional Supplements - Are Any in a Class By Themselves?

Article Description:
====================
Are prescription drugs, stress, poor diet, lack of exercise,
or other factors secretly robbing you (or someone you love)
of optimal health?


Additional Article Information:
===============================
1014 Words; formatted to 65 Characters per Line
Distribution Date and Time: Tue Feb 28 15:02:12 EST 2006

Written By:     Michael Duffey
Copyright:      2006
Contact Email:  mailto:mkd@...

Article URL:
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ml

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http://thePhantomWriters.com/free_content/d/index.shtml#Michael_Duffey



---------------------------------------------------------------------

Today's Best Liquid Nutritional Supplements - Are Any in a Class By Themselves?
Copyright © 2006 Michael Duffey
Best Health 2
http://www.BestHealth2.com



Are prescription drugs, stress, poor diet, lack of exercise, or
other factors secretly robbing you (or someone you love) of
optimal health?   Some exceptional but little known supplements
like Limu Moui, Fucoidan, and others offer potentially wide-
ranging benefits.

A healthy immune system is our most important defense against
disease, premature aging, and many chronic health concerns.  But
our immune systems are compromised daily by a few enemies
mentioned above, and by many others most people aren't even aware
of.

Many nutritional supplements claim to boost, enhance, or support
the immune system, and some have a number of other potential
health benefits.  But few offer true scientific proof.  If you've
never heard of Limu Moui or Fucoidan, hopefully reading this
brief article will inspire you to do your own research and come
to your own well-informed conclusions.

Have you ever been frustrated by lack of energy, diminished
mental ability, annoying aches and pains, or other chronic health
concerns?  Experts agree that nutritional deficiencies are the
primary cause of many common unsolved health problems and chronic
diseases.  And more and more people are noticing direct
correlations between nutritional supplementation, better health,
and improved enjoyment of life.

Liquid nutritional supplements have been creating a 'buzz' in the
multi-billion dollar health and wellness industry for several
years, and for good reason.  They are more readily absorbable
than some other popular products, which gives you 'more bang for
your buck'.  They also often create more immediate, noticeable
results, and are easier for some people and children to swallow.
When you can add 'great taste' to those features, it's a winning
combination.

But along with the good comes some bad.  With the increased
popularity of liquid nutritional supplements many profit-minded
companies have jumped on the bandwagon to get a piece of the
action.  And the proliferation of numerous products with
exaggerated health claims should not be a surprise.

Enthusiastic network marketing distributors with dollar signs in
their eyes have often been successful at creating tremendous and
explosive growth for companies who choose to use that business
model.  Unfortunately in most cases that quick climb up the
mountain on one side is followed by a speedy slide down the other
if the products do not live up to claims and expectations with
CUSTOMERS.  And satisfied repeat customers are the ultimate
foundation any successful business should be built upon.

Today there is no shortage of over-priced 'fruit juice' with wild
claims about its many health benefits, wonderful testimonials
from a few customers, and even doctors and other professionals
'on retainer' to explain the 'scientific research' behind the
claims.

But a closer examination of the ingredient list or labels on some
of these 'natural' and 'healthy' products often reveals some
inexpensive 'unnatural' or  'unhealthy' ingredients (like sugar
and high fructose syrups) near the top of the list.  That should
be an early red flag.

And common sense should tell us there is no one product that can
cover everyone's complete health needs.

One noted exception to some of the unsubstantiated claims is a
relatively unknown product of the sea called Limu Moui.  Besides
many natural vitamins, minerals, anti-oxidants, and other
beneficial substances, Limu Moui contains Fucoidan.  Fucoidan is
the primary active phytochemical in this "miracle sea plant".
Fucoidan is reported to already be the subject of more than 600
scientific studies.  Objective information and results of those
studies are available on respected websites such as 'pubmed.gov'
and others.  And at least two very informative books have been
written.

According to research, Limu Moui and Fucoidan lend extraordinary
support to the body's immune functions, have anti-inflammatory
properties, and other potential benefits.*  Everyone interested
in 'natural good health' knows the importance of the immune
system in achieving, enjoying, and/or maintaining optimal health.

Fucoidan is also reported to:

1. Assist with joints*
2. Improve digestion*
3. Offer liver support*
4. Improve blood function*
5. Improve stomach function*
6. Enhance skin and cellular growth*

In today's fast-paced society STRESS is another common 'anti-
health' factor and immune system suppressor.  Even conventional
doctors recognize that stress creates major negative impacts on
our health, and many of these factors are not yet completely
understood.

But way back in the mid-1950's Russian scientists first
identified and developed a rare class of plant to enhance human
performance in athletics and the military.  These were called
'Adaptogens'.  And according to researchers, adaptogens help
restore the body's overall capacity for exertion and assist with
relief from stress.

One innovative company has combined Limu Moui with special
Russian adaptogens to create a great-tasting and very unique
functional health beverage with additional wide-ranging and
potentially synergistic benefits.*

This adaptive blend helps support:

1. Better focus*
2. Mental energy*
3. Stamina*
4. Enhanced sleep*
5. Less toxicity*
6. Better attention to detail*
7. Mood improvement*
8. Improvement in the aging process*
9. Antioxidant capability*
10. Cellular balance*

In addition to Limu Moui and adaptogens, specially grown Aloe
Vera & Green Tea extracts are added for their many well-known
health benefits.  The final product, called Limu Plus, appears to
be in a class all by itself and the company responsible for
developing it is getting bombarded by testimonials from customers
excited about dramatic improvements to a wide-range of health
concerns.*

As a former skeptic, I have become a big believer in the RIGHT
nutritional supplements.  I am personally aware of amazing life-
changing affects the right supplements have had for many people.
But before you get too excited or caught up in some of the
marketing hype that is flying around out there, do yourself a
favor and do a little objective research.  One place to start is
reading labels.  Sugar or other unhealthy ingredients early in
the list should be a red flag for anything claiming to truly be a
'Functional Health Beverage'.

Be an informed consumer and make good choices for enhancing your
life.  Then enjoy Natural Good Health - one of our most valuable
and unappreciated assets!

* These statements have not been evaluated by the Food and Drug
   Administration. This product is not intended to diagnose, treat,
   cure, or prevent any disease.




---------------------------------------------------------------------
Michael Duffey is a "Health & Wealth Coach" who lives in
the "Frozen Tundra" near Green Bay Wisconsin.  He can be
reached for more information at his home office between
8am - 8pm CT at:  715-758-7550 or at his 24hr Toll Free Msg
Center: 1-877-832-7487  More Limu Moui information is available
at:  http://www.BestLimuMoui.com   More information on other
value-priced and potentially life-changing natural supplements
at:  http://www.BestHealth2.com  Free Information on a very
special wealth-creation opportunity that Duffey claims... "is
much better than a franchise", is available directly from him.


--- END ARTICLE ---



.....................................

TERMS OF REPRINT - Publication Rules
(Last Updated:  April 7, 2005)

Our TERMS OF REPRINT are fully enforcable under the terms of:

   The Digital Millennium Copyright Act
   http://thomas.loc.gov/cgi-bin/query/z?c105:H.R.2281.ENR:

.....................................

*** Digital Reprint Rights ***

* If you publish this article in a website/forum/blog,
   You Must Set All URL's or Mailto Addresses in the body
   of the article AND in the Author's Resource Box as
   Hyperlinks (clickable links).

* Links must remain in the form that we published them.
   Clean links should point to the Author's links without
   redirects having been inserted into the copy.

* You are not allowed to Change or Delete any Words or
   Links in the Article or Resource Box. Paragraph breaks
   must be retained with articles. You can change where
   the paragraph breaks fall, but you cannot eliminate all
   paragraph breaks as some have chosen to do.

* Email Distribution of this article Must be done through
   Opt-in Email Only. No Unsolicited Commercial Email.


* You Are Allowed to format the layout of the article for
   proper display of the article in your website or in your
   ezine, so long as you can maintain the author's interests
   within the article.


*** Author Notification ***

   We ask that you notify the author of publication of his
   or her work. Michael Duffey can be reached at:
   mkd@...


*** Print Publication Reprint Rights ***

   If you desire to publish this article in a PRINT
   publication, you must contact the author directly
   for Print Permission at:
   mailto:mkd@...

.....................................

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hyperlinked placement in your webpage, please use this
free tool:  http://thephantomwriters.com/link-builder.pl



=====================================================================

ABOUT THIS ARTICLE SUBMISSION

http://thePhantomWriters.com is a paid article distribution
service. thePhantomWriters.com and Article-Distribution.com
are owned and operated by Bill Platt of Enid, Oklahoma USA.

The content of this article is solely the property
and opinion of its author, Michael Duffey
http://www.BestHealth2.com



---------------------------------------------------------------------
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---------------------------------------------------------------------

Free-Reprint Article Written by: Will Brink
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Article Title:
==============
Brink's Unified Theory of Nutrition

Article Description:
====================
Regardless of the topic, a unified theory, seeks to explain
seemingly incompatible aspects of various theories. In this
article I attempt to unify seemingly incompatible or opposing
views regarding nutrition, namely, what is probably the longest
running debate in the nutritional sciences: calories vs. macro
nutrients.


Additional Article Information:
===============================
2866 Words; formatted to 65 Characters per Line
Distribution Date and Time: Fri Feb 24 02:45:54 EST 2006

Written By:     Will Brink
Copyright:      2006
Contact Email:  mailto:articles@...

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http://thePhantomWriters.com/free_content/d/b/brinks-unified-theory-of-nutrition\
.shtml
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---------------------------------------------------------------------

Brink's Unified Theory of Nutrition
Copyright © 2006 Will Brink
Muscle Building Nutrition
http://musclebuildingnutrition.com



When people hear the term Unified Theory, some times called the
Grand Unified Theory, or even "Theory of Everything," they
probably think of it in terms of physics, where a Unified Theory,
or single theory capable of defining the nature of the
interrelationships among nuclear, electromagnetic, and
gravitational forces, would reconcile seemingly incompatible
aspects of various field theories to create a single
comprehensive set of equations.

Such a theory could potentially unlock all the secrets of nature
and the universe itself, or as theoretical physicist Michio Katu,
puts it "an equation an inch long that would allow us to read the
mind of God." That's how important unified theories can be.
However, unified theories don't have to deal with such heady
topics as physics or the nature of the universe itself, but can
be applied to far more mundane topics, in this case nutrition.

Regardless of the topic, a unified theory, as stated above, seeks
to explain seemingly incompatible aspects of various theories. In
this article I attempt to unify seemingly incompatible or
opposing views regarding nutrition, namely, what is probably the
longest running debate in the nutritional sciences: calories vs.
macro nutrients.

One school, I would say the 'old school' of nutrition, maintains
weight loss or weight gain is all about calories, and "a calorie
is a calorie," no matter the source (e.g., carbs, fats, or
proteins). They base their position on various lines of evidence
to come to that conclusion.

The other school, I would call more the 'new school' of thought
on the issue, would state that gaining or losing weight is really
about where the calories come from (e.g., carbs, fats, and
proteins), and that dictates weight loss or weight gain. Meaning,
they feel, the "calorie is a calorie" mantra of the old school is
wrong. They too come to this conclusion using various lines of
evidence.

This has been an ongoing debate between people in the field of
nutrition, biology, physiology, and many other disciplines, for
decades. The result of which has led to conflicting advice and a
great deal of confusion by the general public, not to mention
many medical professionals and other groups.

Before I go any further, two key points that are essential to
understand about any unified theory:

  * A good unified theory is simple, concise, and understandable
    even to lay people. However, underneath, or behind that
    theory, is often a great deal of information that can take
    up many volumes of books. So, for me to outline all the
    information I have used to come to these conclusions, would
    take a large book, if not several and is far beyond the scope
    of this article.

  * A unified theory is often proposed by some theorist before
    it can even be proven or fully supported by physical evidence.
    Over time, different lines of evidence, whether it be
    mathematical, physical, etc., supports the theory and thus
    solidifies that theory as being correct, or continued lines
    of evidence shows the theory needs to be revised or is simply
    incorrect. I feel there is now more than enough evidence at
    this point to give a unified theory of nutrition and continuing
    lines of evidence will continue (with some possible revisions)
    to solidify the theory as fact.


"A Calorie Is A Calorie"

The old school of nutrition, which often includes most
nutritionists, is a calorie is a calorie when it comes to gaining
or losing weight. That weight loss or weight gain is strictly a
matter of "calories in, calories out." Translated, if you "burn"
more calories than you take in, you will lose weight regardless
of the calorie source and if you eat more calories than you burn
off each day, you will gain weight, regardless of the calorie
source.

This long held and accepted view of nutrition is based on the
fact that protein and carbs contain approx 4 calories per gram
and fat approximately 9 calories per gram and the source of those
calories matters not. They base this on the many studies that
finds if one reduces calories by X number each day, weight loss
is the result and so it goes if you add X number of calories
above what you use each day for gaining weight.

However, the "calories in calories out" mantra fails to take into
account modern research that finds that fats, carbs, and proteins
have very different effects on the metabolism via countless
pathways, such as their effects on hormones (e.g., insulin,
leptin, glucagon, etc), effects on hunger and appetite, thermic
effects (heat production), effects on uncoupling proteins (UCPs),
and 1000 other effects that could be mentioned.

Even worse, this school of thought fails to take into account the
fact that even within a macro nutrient, they too can have
different effects on metabolism. This school of thought ignores
the ever mounting volume of studies that have found diets with
different macro nutrient ratios with identical calorie intakes
have different effects on body composition, cholesterol levels,
oxidative stress, etc.

Translated, not only is the mantra "a calorie us a calorie"
proven to be false, "all fats are created equal" or "protein is
protein" is also incorrect. For example, we no know different
fats (e.g. fish oils vs. saturated fats) have vastly different
effects on metabolism and health in general, as we now know
different carbohydrates have their own effects (e.g. high GI vs.
low GI), as we know different proteins can have unique effects.



The "Calories Don't Matter" School Of Thought


This school of thought will typically tell you that if you eat
large amounts of some particular macro nutrient in their magic
ratios, calories don't matter. For example, followers of
ketogenic style diets that consist of high fat intakes and very
low carbohydrate intakes (i.e., Atkins, etc.) often maintain
calories don't matter in such a diet.

Others maintain if you eat very high protein intakes with very
low fat and carbohydrate intakes, calories don't matter. Like the
old school, this school fails to take into account the effects
such diets have on various pathways and ignore the simple
realities of human physiology, not to mention the laws of
thermodynamics!

The reality is, although it's clear different macro nutrients in
different amounts and ratios have different effects on weight
loss, fat loss, and other metabolic effects, calories do matter.
They always have and they always will. The data, and real world
experience of millions of dieters, is quite clear on that
reality.

The truth behind such diets is that they are often quite good at
suppressing appetite and thus the person simply ends up eating
fewer calories and losing weight. Also, the weight loss from such
diets is often from water vs. fat, at least in the first few
weeks. That's not to say people can't experience meaningful
weight loss with some of these diets, but the effect comes from a
reduction in calories vs. any magical effects often claimed by
proponents of such diets.



Weight Loss Vs. Fat Loss!


This is where we get into the crux of the true debate and why the
two schools of thought are not actually as far apart from one
another as they appear to the untrained eye. What has become
abundantly clear from the studies performed and real world
evidence is that to lose weight we need to use more calories than
we take in (via reducing calorie intake and or increasing
exercise), but we know different diets have different effects on
the metabolism, appetite, body composition, and other
physiological variables...


Brink's Unified Theory of Nutrition

...Thus, this reality has led me to Brink's Unified Theory of
Nutrition which states:

    "Total calories dictates how much weight a person gains or
    loses; macro nutrient ratios dictates what a person gains
    or loses"


This seemingly simple statement allows people to understand the
differences between the two schools of thought. For example,
studies often find that two groups of people put on the same
calorie intakes but very different ratios of carbs, fats, and
proteins will lose different amounts of bodyfat and or lean body
mass (i.e., muscle, bone, etc.).

Some studies find for example people on a higher protein lower
carb diet lose approximately the same amount of weight as another
group on a high carb lower protein diet, but the group on the
higher protein diet lost more actual fat and less lean body mass
(muscle). Or, some studies using the same calorie intakes but
different macro nutrient intakes often find the higher protein
diet may lose less actual weight than the higher carb lower
protein diets, but the actual fat loss is higher in the higher
protein low carb diets. This effect has also been seen in some
studies that compared high fat/low carb vs. high carb/low fat
diets. The effect is usually amplified if exercise is involved
as one might expect.

Of course these effects are not found universally in all studies
that examine the issue, but the bulk of the data is clear: diets
containing different macro nutrient ratios do have different
effects on human physiology even when calorie intakes are
identical (1,2,3,4,5,6,7,8,9,10,11).


Or, As The Authors Of One Recent Study That Looked At The Issue
Concluded:


"Diets with identical energy contents can have different effects
on leptin concentrations, energy expenditure, voluntary food
intake, and nitrogen balance, suggesting that the physiologic
adaptations to energy restriction can be modified by dietary
composition."(12)


The point being, there are many studies confirming that the
actual ratio of carbs, fats, and proteins in a given diet can
effect what is actually lost (i.e., fat, muscle, bone, and water)
and that total calories has the greatest effect on how much total
weight is lost. Are you starting to see how my unified theory of
nutrition combines the "calorie is a calorie" school with the
"calories don't matter" school to help people make decisions
about nutrition?

Knowing this, it becomes much easier for people to understand the
seemingly conflicting diet and nutrition advice out there (of
course this does not account for the down right unscientific and
dangerous nutrition advice people are subjected to via bad books,
TV, the 'net, and well meaning friends, but that's another
article altogether).

Knowing the above information and keeping the Unified Theory of
Nutrition in mind, leads us to some important and potentially
useful conclusions:

  * An optimal diet designed to make a person lose fat and retain
    as much LBM as possible is not the same as a diet simply
    designed to lose weight.

  * A nutrition program designed to create fat loss is not simply
    a reduced calorie version of a nutrition program designed to
    gain weight, and visa versa.

  * Diets need to be designed with fat loss, NOT just weight loss,
    as the goal, but total calories can't be ignored.

  * This is why the diets I design for people-or write about-for
    gaining or losing weight are not simply higher or lower calorie
    versions of the same diet. In short: diets plans I design for
    gaining LBM start with total calories and build macro nutrient
    ratios into the number of calories required. However, diets
    designed for fat loss (vs. weight loss!) start with the correct
    macro nutrient ratios that depend on variables such as amount
    of LBM the person carries vs. bodyfat percent , activity levels,
    etc., and figure out calories based on the proper macro nutrient
    ratios to achieve fat loss with a minimum loss of LBM. The actual
    ratio of macro nutrients can be quite different for both diets
    and even for individuals.

  * Diets that give the same macro nutrient ratio to all people
    (e.g., 40/30/30, or 70,30,10, etc.) regardless of total calories,
    goals, activity levels, etc., will always be less than optimal.
    Optimal macro nutrient ratios can change with total calories and
    other variables.

  * Perhaps most important, the unified theory explains why the
    focus on weight loss vs. fat loss by the vast majority of people,
    including most medical professionals, and the media, will always
    fail in the long run to deliver the results people want.

  * Finally, the Universal Theory makes it clear that the optimal
    diet for losing fat, or gaining muscle, or what ever the goal,
    must account not only for total calories, but macro nutrient
    ratios that optimize metabolic effects and answer the questions:
    what effects will this diet have on appetite? What effects will
    this diet have on metabolic rate? What effects will this diet
    have on my lean body mass (LBM)? What effects will this diet
    have on hormones; both hormones that may improve or impede my
    goals? What effects will this diet have on (fill in the blank)?


Simply asking, "how much weight will I lose?" is the wrong
question which will lead to the wrong answer. To get the optimal
effects from your next diet, whether looking to gain weight or
lose it, you must ask the right questions to get meaningful
answers.

Asking the right questions will also help you avoid the pitfalls
of unscientific poorly thought out diets which make promises they
can't keep and go against what we know about human physiology and
the very laws of physics!

People that want to know my thoughts on the correct way to lose
fat should read my ebook Diet Supplements Revealed, see this
website http://www.aboutsupplements.com

If you want to know my thoughts on the best way to set up a diet
to gain weight in the form of muscle while minimizing bodyfat,
consider reading my ebook Muscle Building Nutrition (AKA Brink's
Bodybuilding Bible) at this web site:
http://www.musclebuildingnutrition.com .

BTW, both ebooks also cover supplements for their respective
goals along with exercise advice.

There are of course many additional questions that can be asked
and points that can be raised as it applies to the above, but
those are some of the key issues that come to mind. Bottom line
here is, if the diet you are following to either gain or loss
weight does not address those issues and or questions, then you
can count on being among the millions of disappointed people who
don't receive the optimal results they had hoped for and have
made yet another nutrition "guru" laugh all the way to the bank
at your expense.

Any diet that claims calories don't matter, forget it. Any diet
that tells you they have a magic ratio of foods, ignore it. Any
diet that tells you any one food source is evil, it's a scam. Any
diet that tells you it will work for all people all the time no
matter the circumstances, throw it out or give it to someone you
don't like!


-------------------
Article References:
-------------------

(1) Farnsworth E, Luscombe ND, Noakes M, Wittert G, Argyiou E,
Clifton PM. Effect of a high-protein, energy-restricted diet on
body composition, glycemic control, and lipid concentrations in
overweight and obese hyperinsulinemic men and women. Am J Clin
Nutr. 2003 Jul;78(1):31-9.

(2) Baba NH, Sawaya S, Torbay N, Habbal Z, Azar S, Hashim SA.
High protein vs high carbohydrate hypoenergetic diet for the
treatment of obese hyperinsulinemic subjects. Int J Obes Relat
Metab Disord. 1999 Nov;23(11):1202-6.

(3) Parker B, Noakes M, Luscombe N, Clifton P. Effect of a high-
protein, high-monounsaturated fat weight loss diet on glycemic
control and lipid levels in type 2 diabetes. Diabetes Care. 2002
Mar;25(3):425-30.

(4) Skov AR, Toubro S, Ronn B, Holm L, Astrup A.Randomized trial
on protein vs carbohydrate in ad libitum fat reduced diet for the
treatment of obesity. Int J Obes Relat Metab Disord. 1999
May;23(5):528-36.

(5) Piatti PM, Monti F, Fermo I, Baruffaldi L, Nasser R,
Santambrogio G, Librenti MC, Galli-Kienle M, Pontiroli AE, Pozza
G. Hypocaloric high-protein diet improves glucose oxidation and
spares lean body mass: comparison to hypocaloric high-
carbohydrate diet. Metabolism. 1994 Dec;43(12):1481-7.

(6) Layman DK, Boileau RA, Erickson DJ, Painter JE, Shiue H,
Sather C, Christou DD. A reduced ratio of dietary carbohydrate to
protein improves body composition and blood lipid profiles during
weight loss in adult women. J Nutr. 2003 Feb;133(2):411-7.

(7) Golay A, Eigenheer C, Morel Y, Kujawski P, Lehmann T, de
Tonnac N. Weight-loss with low or high carbohydrate diet? Int J
Obes Relat Metab Disord. 1996 Dec;20(12):1067-72.

(8) Meckling KA, Gauthier M, Grubb R, Sanford J. Effects of a
hypocaloric, low-carbohydrate diet on weight loss, blood lipids,
blood pressure, glucose tolerance, and body composition in free-
living overweight women. Can J Physiol Pharmacol. 2002
Nov;80(11):1095-105.

(9) Borkman M, Campbell LV, Chisholm DJ, Storlien LH. Comparison
of the effects on insulin sensitivity of high carbohydrate and
high fat diets in normal subjects. J Clin Endocrinol Metab. 1991
Feb;72(2):432-7.

(10) Brehm BJ, Seeley RJ, Daniels SR, D'Alessio DA. A randomized
trial comparing a very low carbohydrate diet and a calorie-
restricted low fat diet on body weight and cardiovascular risk
factors in healthy women. J Clin Endocrinol Metab. 2003
Apr;88(4):1617-23.

(11) Garrow JS, Durrant M, Blaza S, Wilkins D, Royston P, Sunkin
S. The effect of meal frequency and protein concentration on the
composition of the weight lost by obese subjects. Br J Nutr. 1981
Jan;45(1):5-15.

(12) Agus MS, Swain JF, Larson CL, Eckert EA, Ludwig DS. Dietary
composition and physiologic adaptations to energy restriction.Am
J Clin Nutr. 2000 Apr;71(4):901-7.



---------------------------------------------------------------------
Will Brink writes for numerous health, fitness, medical, and
bodybuilding publications. His articles can be found in Life
Extension Magazine, Muscle n Fitness, Inside Karate, Exercise
For Men Only, Oxygen, Women's World, The Townsend Letter For
Doctors and many more. His website is http://www.brinkzone.com

Muscle Building Nutrition
http://musclebuildingnutrition.com
A complete guide bodybuilding supplements and eating to gain
lean muscle

Diet Supplements Revealed
http://aboutsupplements.com
A review of diet supplements and guide to eating for maximum
fat loss


--- END ARTICLE ---



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Article Title:
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How To Keep Stress At Bay When There's No Time For A Break

Article Description:
====================
Taking exercise helps us get back in touch with reality, it
grounds us and releases tension and feel-good endorphins. However
tough deadlines don't always allow for a break from our desks so
what can you do when you need to work at your maximum and keep
your mind sharp?


Additional Article Information:
===============================
862 Words; formatted to 65 Characters per Line
Distribution Date and Time: Tue Feb 14 05:47:52 EST 2006

Written By:     Liz Labrum
Copyright:      2006
Contact Email:  mailto:liz@...

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How To Keep Stress At Bay When There's No Time For A Break
Copyright © 2006 Liz Labrum
Master NLP Practitioner and Hypnotherapist
http://www.lizlabrum.co.uk



Taking exercise helps us get back in touch with reality, it
grounds us and releases tension and feel-good endorphins. However
tough deadlines don't always allow for a break from our desks so
what can you do when you need to work at your maximum and keep
your mind sharp?

When you are straining your brain over some task or problem the
neurons of your brain function more intensely.  As they do this,
they build up toxic waste products that can cause foggy thinking.
You know that feeling you get when your mind just seems to be
like 'cotton wool'? Can you afford to operate like this?

At its very worst, not doing any form of exercise can lead to
depression, neck and back problems and there is evidence that
illnesses such as IBS either start with or are exacerbated by
allowing tension to build up.

By exercising, you speed the flow of blood through your brain,
moving these waste products faster.  You also improve this blood
flow so that even when you are not exercising, waste is
eliminated more efficiently.

But of course you don't have the time to take exercise.  Well you
think you don't.  But you could fool yourself into doing exercise
regularly by sneaking it in to your life.  Here's how.

If you are sitting at your desk now, take a deep breath in and
let it out like a sigh. Feels better already, doesn't it?


Hands Up.

Sit up and making sure your feet are flat on the floor, raise
your arms straight up and join your hands together with your
arms as near to your ears as possible. And stretch; really
S-T-R-E-T-C-H.  Release your arms now and relax. Repeat at
least twice.


Flopsey-Wopsey.

Swing your chair away from your desk, kick your shoes off.  Start
with a deep breath in, take your arms over your head, and slowly
with a flat back, fold yourself over whilst exhaling and flop
down with your arms dangling to the floor and just rest there.
Your back will thank you and your brain will experience the
benefits of blood and oxygen. (Pretend you're looking for a pen
or something if you think everyone's looking, but chances are
they're so involved with worries they won't notice.)  Now come up
and take a few more calming breaths. Repeat as you feel the need.


Let's Twist.

Body twists are good if you're feeling blue, anxious or fearful.
(Explore yoga if you want more benefits.)

Sit on the edge of your chair with left side facing the back of
the chair.  Your feet and knees are together and need to stay
that way throughout the pose.  Place your hands on the back of
the chair or as near to it as you can get. Keep your feet and
knees together. Take a deep breath in, allow you shoulders to
rest downwards as you do. Exhale and twist your upper body round
to your left to look behind you and go as far as is comfortable.
Keep your face aligned with your chest.  When twist to the left
push with your right hand and pull with your left.  Repeat the
other side.

Now I bet you're feeling better, feeling brighter and more
'up for it'? Are you not?

Having got a taste for exercise capitalise on it and start
thinking how you can build more walking into your day. A walk
at lunch time, walking up stairs instead of taking the lift or
escalator, a walk around the office or to someone else's office.
There are countless ways for you to do this.  Act now, because as
you do more you create the habit and your mind will present more
opportunities for you to take an exercise break and you will find
that you want to do longer, regular forms of exercise.


Speed Up Your Success By Slowing Down

And finally if like most people you always tend to be in a hurry,
rushing from one place to another and not really spending much
time sitting down and clearing your mind. You may find that when
you have to perform, for example by giving a presentation, that
your mind goes into panic. Now, a good way to avoid this kind
of response is just slow down a bit and think things through,
visualising a positive outcome for yourself.  You will find this
very calming and a practical way to train your mind and body to
give you what you want.

Here is a technique to get you on the fast track to success :

Simply take a long slow breath in through the nose, gently hold
it for a count of four and then let the breath out as if sighing
slowly. Try it now . . . . .  feel the difference it makes with
just one breath. Now try two more and with each out breath say
the word 'relax' to yourself.  Notice how you can slow down,
allow any thoughts to pass, imagine they are like clouds floating
by on a windy summer's day.

Turn your attention to b-r-e-a-t-h-I-n-g ... In ... and... out.

Now how do you feel?  How easy was that?




---------------------------------------------------------------------
Liz Labrum
Master NLP Practitioner and Hypnotherapist
Coaching the subconscious for conscious change.
Want to drop stress, bad habits and fears?
Visit http://www.lizlabrum.co.uk


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   Clean links should point to the Author's links without
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   must be retained with articles. You can change where
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Article Title:
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The "Proprietary Blend" Nutritional Supplement

Article Description:
====================
In a nut shell, I went onto cover each of these common marketing
terms that are used to sell supplements to unwitting consumers
and explained each in detail as to what I view as their common
misuse within the market place.


Additional Article Information:
===============================
1088 Words; formatted to 65 Characters per Line
Distribution Date and Time: Fri Feb 10 04:37:43 EST 2006

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Copyright:      2006
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The "Proprietary Blend" Nutritional Supplement
Copyright © 2006 Will Brink
Diet Supplements Revealed
http://aboutsupplements.com



- The Shell Game that is the "Proprietary Blend" Nutritional
Supplement

Recently I wrote an article entitled "Terms, Terms, Terms, An
Inside look to buying supplements" which can be found on the
Gurus and Guests section of my private forum. The article covered
many of the misleading marketing terms buyers have to deal with
in an attempt to make informed decisions on the supplements they
spend their hard earned money on. Some of the more potentially
misleading commonly used marketing terms I covered were:

"Clinically proven"
"Patented"
"Doctor recommended"
"All natural"
"Scientifically formulated"
"Research proven"
"Used for thousands of years"

Readers interested in understanding why the above terms can be so
misleading, can read my write-up on each of those terms.

In a nut shell, I went onto cover each of these common marketing
terms that are used to sell supplements to unwitting consumers
and explained each in detail as to what I view as their common
misuse within the market place.

However, one term I didn't cover, was "proprietary blend" which
in many cases is the most potentially misleading term of them
all, though not a term always seen in ads per se, but the side of
the bottle.

Thus, why I felt it was a separate topic to be covered at a later
date as it does not fit under the classic definition of a
commonly used marketing term found in ads. I also decided to
cover this term in a separate article as it requires much more
space dedicated to it then the other terms needed for reasons
that will be apparent shortly.

Proprietary blends are not inherently a negative for the
consumer, though they are inherently confusing for the buyer in
most cases.

A supplement that lists a "proprietary blend" on the bottle can
be there for one of two reasons:

(a) to prevent the competition from knowing exactly what ratios
and amounts of each ingredient present in the formula to prevent
the competition from copying their formula exactly (commonly
referred to as a "knock off") or

(b) to hide the fact the formula contains very little of the
active ingredients listed on the bottle in an attempt to fool
consumers.

Sadly, the latter use is far more common then the former. They
see a long list of seemingly impressive ingredients listed in the
"proprietary blend" none of which are there is amounts that will
have any effects. This is commonly referred to as "label
decoration" by industry insiders. The former use of the term is a
legitimate way for a company of a quality formula from having the
competition copy or "knock off" their formula and the latter use
of the term is to scam people.

So how does the consumer tell the difference?

They can't, or at least they can't without some research and
knowledge, which the scam artists know few people have the time
and energy to dedicate to finding the answers. Although there are
a few tips the consumer can use to decide if a product with a
"proprietary blend" is worth trying, no one, not even me, can
figure out exactly how much of each ingredient is in the blend or
in what ratio of each is contained within the formula, hence why
the honest and not-so-honest companies employ "proprietary
blends" so often.

Thus, we have something of a conundrum here and conflict between
a company making a quality formula attempting to protect that
formula from other companies vs. the company simply looking to
baffle buyers with BS.

There are at least some basic tips or food for thought here
regarding this problem. A formula that contains say 10
ingredients in a "proprietary blend" is by no means defacto
superior then one with three ingredients in it. It's the dose
that matters. Clearly, it's better to have higher amounts of
ingredients that will have some effects vs. a long list of
ingredients in doses too low to have any effects.

Some times it helps to look at both what's in the blend and how
much of the blend actually exists. As an example, if say the
blend is 300mg total and contains ten ingredients, that's only
30mg per ingredient, assuming (and you know what they say about
assuming!) that each is found in equal amounts. Clearly, for most
compounds out there, 30mg wont do jack sh*&.

On the other hand, if say the blend is 3000mg (3 grams) and
contains three or four ingredients, there is at least a better
chance that the formula contains enough of each (and remember, we
can't tell how much of each is in there as that information is
"proprietary") to have some effects you are looking for such as
an increase in strength, or a decrease in bodyfat, etc.

Unfortunately, the above examples are so vague as to be close to
worthless as it's easy enough to formulate a 3000mg blend where
all the ingredients are worthless to begin with or a 300mg blend
that contains compounds that only require small doses to have an
effect and or can be toxic at higher doses.

For example, the mineral zinc tends to be no more then 30mg in
most formulas and no more is needed or recommended. Much of this
comes down to the consumer knowing what the various ingredients
are and how they work (to decide if they are even worth using in
the first place) then deciding if said blend appears to at least
contain a dose that would have the desired effects, which just
brings us back to my prior comment: most people have neither the
time or inclination to research all that info just to decide if
they want to use a product and thus the many "proprietary blends"
on the market that are no more then a long list of under-dosed
ingredients.

Wish I could be of more help giving specific advice to readers of
this here article as to what makes a good blend and what
constitutes a poorly made blend, but the above advice is the best
I can do under the circumstances. Although a "proprietary blend"
is not by default a negative to the consumer, it is by all means
the poster child for the well-known Latin term Caveat emptor
which translates into English as "let the buyer beware".


See Will's ebooks online here:

Muscle Building Nutrition
http://musclebuildingnutrition.com
A complete guide bodybuilding supplements and eating to gain
lean muscle

Diet Supplements Revealed
http://aboutsupplements.com
A review of diet supplements and guide to eating for maximum
fat loss



---------------------------------------------------------------------
Will Brink writes for numerous health, fitness, medical, and
bodybuilding publications. His articles can be found in Life
Extension Magazine, Muscle n Fitness, Inside Karate, Exercise
For Men Only, Oxygen, Women's World, The Townsend Letter For
Doctors and many more. His website is http://www.brinkzone.com


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Article Title:
==============
Why Is It Important to Help Boost Your Metabolism

Article Description:
====================
Have you ever started a weight loss program with a friend
and found that your weight loss buddy lost much more weight
in the same time period? It seemed like the weight just
melted off of him or her with little effort on their part.


Additional Article Information:
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Distribution Date and Time: Thu Feb  9 00:06:52 EST 2006

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Copyright:      2006, All Rights Reserved
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Why Is It Important to Help Boost Your Metabolism
Copyright © 2006 Kamau Austin, All Rights Reserved
DBA AdPro Media Sales
http://www.HealthandFitnessVitality.com



Have you ever started a weight loss program with a friend
and found that your weight loss buddy lost much more weight
in the same time period? It seemed like the weight just
melted off of him or her with little effort on their part.

While you had to sweat for every ounce you lost their extra
pound just seemed to melt away. Well, this is not
necessarily because you did something wrong.

Nor does it signal any shortcoming on your part. It may
simply be a matter of the difference in your friend's
metabolism as compared to your own. But what is your
metabolism and can it be boosted?

The best approach this problem is to find an effective way
to boost your metabolism and increase your level of fat
burning.

Metabolism is simply speaking the rate which food is
consumed by the body and converted into energy by various
processes. The word metabolism is derived from the Greek
word 'meta' meaning change or transformation.

Metabolism is an essentially important function of the body.
It allows the body to break down the food consumed to
perform various tasks.

Metabolism is responsible for the successful actions like:

- maintenance and upkeep of the muscles and tissues
- repairing and healing damaged and injured parts of the
   body and
- keeping the body running by providing energy and ridding
   the body of harmful toxins.


Metabolism is essential for a healthy body because it aids
in the system of digestion. It also allows the body to
comfortably absorb nutrients in food.

The kind of food you consume affects the metabolism of the
body. If you eat healthy nutrient rich food you will more
positively affect the metabolism of the body.

The body's metabolism is affected by a few key factors such
as...

- proper nutrition
- adequate quantities of water, and
- properly planned physical activity.


Each of these factors is crucial to maintaining a perfectly
balanced rate of metabolism. If we ignore even these
factors then the metabolism of the body tends to decrease.

The process of losing excessive weight and weight management
is also related very closely to your body's metabolism.

Weight loss is achieved by burning the excessive fats
accumulated by the body. The rate or speed you burn fat is
dependent upon the your body's metabolism.

Therefore, the easiest way to lose or manage your weight is
to boost your metabolism. The trend du jour is for people to
adopt a certain diet low in sugar, carbohydrates, fats, or
calories.


-- Beware Trendy Diets --

What tends to happen in low calorie diets is you often lower
your weight but at the -- expense of your metabolism.
Avoid diets built on the myth: ALL FAT IS BAD!!

The body cannot function without fats. In fact if any one
of the basic food groups is eliminated from the diet then
the metabolism and the overall health of your body will
suffer.

The most effective way to boost your metabolism rate is to
follow an exercise and good nutritional program. The
program should allow you more energized physical activity
that will increase your metabolism.

To bust a very powerful and popular myth, your metabolism is
not something you are born with. You can increase your
metabolic rate.

Take care of your health with a sensible diet and exercise.
These simple steps will help to increase your metabolism
rate.

The metabolism of your body is directly related to the
intensity of the exercises done by you. It is important to
maintain continuity and a consistency when working out to
increase your metabolism.

A few simple exercises when performed with rigor and
intensity can yield very good results. Moreover changing
your food habits, does not mean you discard all familiar
foods and replace them with tofu.

Carefully chart out a plan where you specifically name which
exercises and with what frequency you will adopt them.

Cardiovascular and strength training is a great way to
increase metabolism. The body's metabolic rate responds
enthusiastically to rigorous activity and trying new
exercises with greater intensity forces the body to use up
its fat reserves and activates your metabolic rate.

Sports nutritionists understand that the more fat that can
be eliminated from the body the better. Proper
supplementation can help get rid of stubborn fat. We found
a product called Cardio-Stack™ available from Amazon and
www.BODeStore.com, that show great promise to release fat
from the body into the blood stream where it can more easily
be eliminated.

You can increase your metabolism provided you eat healthy
and exercise regularly. Don't forget to drink lots of water
to consistently flush out the toxins in the body. Fitness
guru Denise Austin suggests drinking cold water helps boost
your metabolism because your body has to expend energy to
help keep you warm.



---------------------------------------------------------------------
Visit http://www.HealthandFitnessVitality.com for the latest
in Timeless Health and Fitness Tips for 2006. Discover the
newest trends at the Fit After Forty Blog. Find them at...
http://www.healthandfitnessvitality.com/blogs/fitnessblog.htm
Article courtesy of Kamau Austin, (c) Copyright 2006

This Article must be published with a disclaimer as such...
This article is for general information purposes only. Before
under taking any exercise or treatment program always first
check first with your doctor and health professionals.


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Article Title:
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Nutritional Myths that Just Won't Die: Protein!

Article Description:
====================
When it comes to the topic of sports nutrition there are many
myths and fallacies that float around like some specter in the
shadows.


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Distribution Date and Time: Wed Feb  8 00:55:28 EST 2006

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Nutritional Myths that Just Won't Die: Protein!
Copyright © 2006 Will Brink
Author of "Muscle Building Nutrition"
http://musclebuildingnutrition.com



When it comes to the topic of sports nutrition there are many
myths and fallacies that float around like some specter in the
shadows. They pop up when you least expect them and throw a
monkey wrench into the best laid plans of the hard training
athlete trying to make some headway. Of all the myths that
surface from time to time, the protein myth seems to be the most
deep rooted and pervasive. It just won't go away. The problem is,
exactly who, or which group, is perpetuating the "myth" cant be
easily identified. You see, the conservative nutritional/medical
community thinks it is the bodybuilders who perpetuate the myth
that athletes need more protein and we of the bodybuilding
community think it is them (the mainstream nutritional community)
that is perpetuating the myth that athletes don't need additional
protein! Who is right?

The conservative medical/nutritional community is an odd group.
They make up the rules as they go along and maintain what I refer
to as the "nutritional double standard." If for example you speak
about taking in additional vitamin C to possibly prevent cancer,
heart disease, colds, and other afflictions, they will come back
with "there is still not enough data to support the use of
vitamin C as a preventative measure for these diseases," when in
fact there are literary hundreds of studies showing the many
benefits of this vitamin for the prevention and treatment of said
diseases.

And of course, if you tell them you are on a high protein diet
because you are an athlete they will tell you, "oh you don't want
to do that, you don't need it and it will lead to kidney disease"
without a single decent study to back up their claim! You see
they too are susceptible to the skulking myth specter that
spreads lies and confusion. In this article I want to address
once and for all (hopefully) the protein myth as it applies to
what the average person is told when they tell their doctor or
some anemic "all you need are the RDAs" spouting nutritionist
that he or she is following a high protein diet.


Myth #1 "Athletes Don't Need Extra Protein"

I figured we should start this myth destroying article off with
the most annoying myth first. Lord, when will this one go away?
Now the average reader person is probably thinking "who in the
world still believes that ridiculous statement?" The answer is a
great deal of people, even well educated medical professionals
and scientists who should know better, still believe this to be
true. Don't forget, the high carb, low fat, low protein diet
recommendations are alive and well with the average nutritionist,
doctor, and of course the "don't confuse us with the facts" media
following close behind.

For the past half century or so scientists using crude methods
and poor study design with sedentary people have held firm to the
belief that bodybuilders, strength athletes of various types,
runners, and other highly active people did not require any more
protein than Mr. Potato Head.....err, I mean the average couch
potato. However, In the past few decades researchers using better
study designs and methods with real live athletes have come to a
different conclusion altogether, a conclusion hard training
bodybuilders have known for years. The fact that active people do
indeed require far more protein than the RDA to keep from losing
hard earned muscle tissue when dieting or increasing muscle
tissue during the off season.

In a recent review paper on the subject one of the top
researchers in the field (Dr. Peter Lemon) states "...These data
suggest that the RDA for those engaged in regular endurance
exercise should be about 1.2-1.4 grams of protein/kilogram of
body mass (150%-175% of the current RDA) and 1.7 - 1.8 grams of
protein/kilogram of body mass per day (212%-225% of the current
RDA) for strength exercisers."

Another group of researchers in the field of protein metabolism
have come to similar conclusions repeatedly. They found that
strength training athletes eating approximately the RDA/RNI for
protein showed a decreased whole body protein synthesis (losing
muscle jack!) on a protein intake of 0.86 grams per kilogram of
bodyweight. They came to an almost identical conclusion as that
of Dr. Lemon in recommending at least 1.76g per kilogram of
bodyweight per day for strength training athletes for staying
in positive nitrogen balance/increases in whole body protein
synthesis.

This same group found in later research that endurance athletes
also need far more protein than the RDA/RNI and that men
catabolize (break down) more protein than women during endurance
exercise.

They concluded "In summary, protein requirements for athletes
performing strength training are greater than sedentary
individuals and are above the current Canadian and US recommended
daily protein intake requirements for young healthy males." All
I can say to that is, no sh%# Sherlock?!

Now my intention of presenting the above quotes from the current
research is not necessarily to convince the average athlete that
they need more protein than Joe shmoe couch potato, but rather to
bring to the readers attention some of the figures presented by
this current research. How does this information relate to the
eating habits of the average athlete and the advice that has been
found in the lay bodybuilding literature years before this
research ever existed? With some variation, the most common
advice on protein intakes that could be -and can be- found in
the bodybuilding magazines by the various writers, coaches,
bodybuilders, etc., is one gram of protein per pound of body
weight per day.

So for a 200 pound guy that would be 200 grams of protein per
day. No sweat. So how does this advice fair with the above
current research findings? Well let's see. Being scientists like
to work in kilograms (don't ask me why) we have to do some
converting. A kilogram weighs 2.2lbs. So, 200 divided by 2.2
gives us 90.9. Multiply that times 1.8 (the high end of Dr.
Lemon's research) and you get 163.6 grams of protein per day.
What about the nutritionists, doctors, and others who call(ed) us
"protein pushers" all the while recommending the RDA as being
adequate for athletes?

Lets see. The current RDA is 0.8 grams of protein per kilogram of
bodyweight: 200 divided by 2.2 x 0.8 = 73 grams of protein per
day for a 200lb person. So who was closer, the bodybuilders or
the arm chair scientists? Well lets see! 200g (what bodybuilders
have recommended for a 200lb athlete) - 163g ( the high end of
the current research recommendations for a 200lb person) = 37
grams (the difference between what bodybuilders think they should
eat and the current research).

How do the RDA pushers fair? Hey, if they get to call us "protein
pushers" than we get to call them "RDA pushers!" Anyway,
163g - 73g = (drum role) 90 grams! So it would appear that the
bodybuilding community has been a great deal more accurate
about the protein needs of strength athletes than the average
nutritionist and I don't think this comes as any surprise to any
of us. So should the average bodybuilder reduce his protein
intake a bit from this data? No, and I will explain why. As with
vitamins and other nutrients, you identify what looks to be the
precise amount of the compound needed for the effect you want (in
this case positive nitrogen balance, increased protein synthesis,
etc) and add a margin of safety to account for the biochemical
individuality of different people, the fact that there are low
grade protein sources the person might be eating, and other
variables.

So the current recommendation by the majority of bodybuilders,
writers, coaches, and others of one gram per pound of bodyweight
does a good job of taking into account the current research and
adding a margin of safety. One things for sure, a little too
much protein is far less detrimental to the athletes goal(s) of
increasing muscle mass than too little protein, and this makes
the RDA pushers advice just that much more.... moronic, for lack
of a better word.

There are a few other points I think are important to look at
when we recommend additional protein in the diet of athletes,
especially strength training athletes. In the off season, the
strength training athletes needs not only adequate protein but
adequate calories. Assuming our friend (the 200lb bodybuilder)
wants to eat approximately 3500 calories a day, how is he
supposed to split his calories up? Again, this is where the
bodybuilding community and the conservative nutritional/medical
community are going to have a parting of the ways... again. The
conservative types would say "that's an easy one, just tell the
bodybuilder he should make up the majority of his calories from
carbohydrates."

Now lets assume the bodybuilder does not want to eat so many
carbs. Now the high carb issue is an entirely different fight
and article, so I am just not going to go into great depth on
the topic here. Suffice it to say, anyone who regularly reads
articles, books, etc, >from people such as Dan Duchaine, Dr.
Mauro Dipasquale, Barry Sears PhD, Udo Erasmus PhD, yours truly,
and others know why the high carb diet bites the big one for
losing fat and gaining muscle (In fact, there is recent research
that suggests that carbohydrate restriction, not calorie
restriction per se, is what's responsible for mobilizing fat
stores). So for arguments sake and lack of space, let's just
assume our 200lb bodybuilder friend does not want to eat a high
carb diet for his own reasons, whatever they may be.

What else can he eat? He is only left with fat and protein. If he
splits up his diet into say 30% protein, 30 % fat, and 40% carbs,
he will be eating 1050 calories as protein (3500x30% = 1050) and
262.5g of protein a day (1050 divided by 4 = 262.5). So what we
have is an amount (262.5g) that meets the current research,
has an added margin of safety, and an added component for
energy/calorie needs of people who don't want to follow
a high carb diet, hich is a large percentage of the
bodybuilding/strength training community. here are other reasons
for a high protein intake such as hormonal effects (i.e. effects
on IGF-1, GH, thyroid ), thermic effects, etc., but I think I
have made the appropriate point. So is there a time when the
bodybuilder might want to go even higher in his percent of
calories from protein than 30%? Sure, when he is dieting.

It is well established that carbs are "protein sparing" and so
more protein is required as percent of calories when one reduces
calories. Also, dieting is a time that preserving lean mass
(muscle) is at a premium. Finally, as calories decrease the
quality and quantity of protein in the diet is the most important
variable for maintaining muscle tissue (as it applies to
nutritional factors), and of course protein is the least likely
nutrient to be converted to bodyfat. In my view, the above
information bodes well for the high protein diet. If you tell the
average RDA pusher you are eating 40% protein while on a diet,
they will tell you that 40% is far too much protein. But is it?
Say our 200lb friend has reduced his calories to 2000 in attempt
to reduce his bodyfat for a competition, summer time at the
beach, or what ever. Lets do the math. 40% x 2000 = 800 calories
from protein or 200g (800 divided by 4). So as you can see, he is
actually eating less protein per day than in the off season but
is still in the range of the current research with the margin of
safety/current bodybuilding recommendations intact.

Bottom line? High protein diets are far better for reducing
bodyfat, increasing muscle mass, and helping the hard training
bodybuilder achieve his (or her!) goals, and it is obvious that
endurance athletes will also benefit from diets higher in protein
than the worthless and outdated RDAs.


Myth #2 "High Protein Diets Are Bad For You"

So the average person reads the above information on the protein
needs and benefits of a high protein diet but remembers in the
back of their mind another myth about high protein intakes. "I
thought high protein diets are bad for the kidneys and will give
you osteoporosis! " they exclaim with conviction and indignation.
So what are the medical facts behind these claims and why do so
many people, including some medical professionals and
nutritionists, still believe it?

For starters, the negative health claims of the high protein diet
on kidney function is based on information gathered from people
who have preexisting kidney problems. You see one of the jobs of
the kidneys is the excretion of urea (generally a non toxic
compound) that is formed from ammonia (a very toxic compound)
which comes from the protein in our diets. People with serious
kidney problems have trouble excreting the urea placing more
stress on the kidneys and so the logic goes that a high protein
diet must be hard on the kidneys for healthy athletes also.

Now for the medical and scientific facts. There is not a single
scientific study published in a reputable peer - reviewed journal
using healthy adults with normal kidney function that has shown
any kidney dysfunction what so ever from a high protein diet. Not
one of the studies done with healthy athletes that I mentioned
above, or other research I have read, has shown any kidney
abnormalities at all. Furthermore, animals studies done using
high protein diets also fail to show any kidney dysfunction in
healthy animals.

Now don't forget, in the real world, where millions of athletes
have been following high protein diets for decades, there has
never been a case of kidney failure in a healthy athlete that was
determined to have been caused solely by a high protein diet. If
the high protein diet was indeed putting undo stress on our
kidneys, we would have seen many cases of kidney abnormalities,
but we don't nor will we. From a personal perspective as a
trainer for many top athletes from various sports, I have known
bodybuilders eating considerably more than the above research
recommends (above 600 grams a day) who showed no kidney
dysfunction or kidney problems and I personally read the damn
blood tests! Bottom line? 1-1.5 grams or protein per pound of
bodyweight will have absolutely no ill effects on the kidney
function of a healthy athlete, period. Now of course too much of
anything can be harmful and I suppose it's possible a healthy
person could eat enough protein over a long enough period of time
to effect kidney function, but it is very unlikely and has yet to
be shown in the scientific literature in healthy athletes.

So what about the osteoporosis claim? That's a bit more
complicated but the conclusion is the same. The pathology of
osteoporosis involves a combination of many risk factors and
physiological variables such as macro nutrient intakes (carbs,
proteins, fats), micro nutrient intakes (vitamins, minerals,
etc), hormonal profiles, lack of exercise, gender, family
history, and a few others. The theory is that high protein
intakes raise the acidity of the blood and the body must use
minerals from bone stores to "buffer" the blood and bring the
blood acidity down, thus depleting one's bones of minerals. Even
if there was a clear link between a high protein diet and
osteoporosis in all populations (and there is not) athletes have
few of the above risk factors as they tend to get plenty of
exercise, calories, minerals, vitamins, and have positive
hormonal profiles. Fact of the matter is, studies have shown
athletes to have denser bones than sedentary people, there are
millions of athletes who follow high protein diets without any
signs of premature bone loss, and we don't have ex athletes who
are now older with higher rates of osteoporosis.

In fact, one recent study showed women receiving extra protein
from a protein supplement had increased bone density over a group
not getting the extra protein! The researchers theorized this was
due to an increase in IGF-1 levels which are known to be involved
in bone growth. Would I recommend a super high protein diet to
some sedentary post menopausal woman? Probably not, but we are
not talking about her, we are talking about athletes. Bottom
line? A high protein diet does not lead to osteoporosis in
healthy athletes with very few risk factors for this affliction,
especially in the ranges of protein intake that have been
discussed throughout this article.


Myth #3 "All Proteins Are Created Equal"

How many times have you heard or read this ridiculous statement?
Yes, in a sedentary couch potato who does not care that his butt
is the same shape as the cushion he is sitting on, protein
quality is of little concern. However, research has shown
repeatedly that different proteins have various functional
properties that athletes can take advantage of. For example, whey
protein concentrate (WPC) has been shown to improve immunity to
a variety of challenges and intense exercise has been shown to
compromise certain parts of the immune response. WPC is also
exceptionally high in the branch chain amino acids which are the
amino acids that are oxidized during exercise and have been found
to have many benefits to athletes. We also know soy has many uses
for athletes, and this is covered in full on the Brinkzone site
in another article.

Anyway, I could go on all day about the various functional
properties of different proteins but there is no need. The fact
is that science is rapidly discovering that proteins with
different amino acid ratios (and various constituents found
within the various protein foods) have very different effects
on the human body and it is these functional properties that
bodybuilders and other athletes can use to their advantage.
Bottom line? Let the people who believe that all proteins are
created equal continue to eat their low grade proteins and get
nowhere while you laugh all the way to a muscular, healthy, low
fat body!


Conclusion

Over the years the above myths have been floating around for so
long they have just been accepted as true, even though there is
little to no research to prove it and a whole bunch of research
that disproves it! I hope this article has been helpful in
clearing up some of the confusion for people over the myths
surrounding protein and athletes. Of course now I still have to
address even tougher myths such as "all fats make you fat and are
bad for you," "supplements are a waste of time," and my personal
favorite, "a calorie is a calorie." The next time someone gives
you a hard time about your high protein intake, copy the latest
study on the topic and give it to em. If that does not work, role
up the largest bodybuilding magazine you can find and hit hem
over the head with it!


See Will's ebooks online here:

Muscle Building Nutrition http://musclebuildingnutrition.com A
complete guide bodybuilding supplements and eating to gain lean
muscle

Diet Supplements Revealed http://aboutsupplements.com A review
of diet supplements and guide to eating for maximum fat loss

He can be contacted at: PO Box 812430 Wellesley MA. 02482.
BrinkZone.com Email: will@...


Article References

1 Lemon, PW, "Is increased dietary protein necessary or
beneficial for individuals with a physically active life style?"
Nutr. Rev. 54:S169-175, 1996.

2 Lemon, PW, "Do athletes need more dietary protein and amino
acids?" International J. Sports Nutri. S39-61, 1995.

3 Tarnopolsky, MA, "Evaluation of protein requirements for
trained strength athletes." J. Applied. Phys. 73(5): 1986-1995,
1992

4 Phillips, SM, "Gender differences in leucine kinetics and
nitrogen balance in endurance athletes." J. Applied Phys. 75(5):
2134-2141, 1993.

5 Tarnopolsky, MA, 1992.

6 Carroll, RM, "Effects of energy compared with carbohydrate
restriction on the lipolytic response to epinephrine." Am. J.
Clin. Nutri. 62:757-760, 1996.

7 Bounus, G., Gold, P. "The biological activity of undenatured
whey proteins: role of glutathione." Clin. Invest. Med. 14:4,
296-309, 1991

8 Bounus, G. "Dietary whey protein inhibits the development of
dimethylhydrazine induced malignancy." Clin. Invest. Med. 12:
213-217, 1988




---------------------------------------------------------------------
Will Brink writes for numerous health, fitness, medical, and
bodybuilding publications. His articles can be found in Life
Extension Magazine, Muscle n Fitness, Inside Karate, Exercise
For Men Only, Oxygen, Women's World, The Townsend Letter For
Doctors and many more. His website is http://www.brinkzone.com

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Article Title: The Whey to Weight Loss


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Regular readers of my work have come to expect articles about the
power of whey proteins to potentaily fight cancer and improve
immunity among its many benefits. The ability of whey to fight
cancer, improve glutathione levels and immunity, is well
documented (readers interested in brushing up on the effects of
whey on cancer, immunity, etc, can read previous articles by me
at the LEF's web site: www.lef.org and www.BrinkZone.com).

Additional research suggests possible medical uses for whey that
are quite unexpected and different from whey's traditional role
as an immune booster and anti cancer functional food. For
example, whey may be able to reduce stress and lower cortisol and
increase brain serotonin levels, improve liver function in those
suffering from certain forms of hepatitis, reduce blood pressure,
as well as other amazing recent discoveries, such as whey's
possible effects on weight loss, which is the focus of this
article.


What Is Whey?

When we talk about whey we are actually referring to a complex
milk-based ingredient made up of protein, lactose, fat and
minerals. Protein is the best-known component of whey and is
made up of many smaller protein subfractions such as: Beta-
lactoglobulin, alpha-lactalbumin, immunoglobulins (IgGs),
glycomacropeptides, bovine serum albumin (BSA) and minor peptides
such as lactoperoxidases, lysozyme and lactoferrin.

Each of the subfractions found in whey has its own unique
biological properties. Modern filtering technology has improved
dramatically in the past decade, allowing companies to separate
some of the highly bioactive peptides - such as lactoferrin and
lactoperoxidase - from whey.

Some of these subfractions are only found in very minute amounts
in cow's milk, normally at less than one percent (e.g.,
lactoferrin, lactoperoxidase, etc.)

The medicinal properties of whey have been known for centuries.
For example, an expression from Florence, Italy. Circa 1650, was
"Chi vuol viver sano e lesto beve scotta e cena presto" which
translates into English as "If you want to live a healthy and
active life, drink whey and dine early."

Another expression from Italy regarding the benefits of whey
(circa 1777) was "Allevato con la scotta il dottore e in
bancarotta." Which translates into English "If everyone were
raised on whey, doctors would be bankrupt."

Is whey a weight loss functional food?

A few years ago, I might have said no. Now I am not so sure.
Although there was a smattering of studies suggesting whey had
certain properties that might assist with weight loss, a number
of recent studies appear to further support the use of whey as
a possible weight loss supplement. Most interesting - at least
to nerds like me - the effect appears to be not by a single
mechanism, but several. This article will briefly explore a few
possible pathways by which whey may assist the dieter.


"I'm Hungry!"

Human hunger and appetite are regulated by a phenomenally
complicated set of overlapping feedback networks, involving a
long list of hormones, psychological factors as well as
physiological factors, all of which are still being elucidated.
It's a very intensive area of research right now, with various
pharmaceutical companies looking for that "magic bullet" weight
loss breakthrough they can bring to market.

One hormone getting attention by researchers looking for possible
solutions to obesity is cholecystokinin (CCK). Several decades
ago, researchers found CCK largely responsible for the feeling
of fullness or satiety experienced after a meal and partially
controls appetite, at least in the short term.

Cholecystokinin (CCK) is a small peptide with multiple functions
in both the central nervous system and the periphery (via CCK-B
and CCK-A receptors respectively). Along with other hormones,
such as pancreatic glucagon, bombesin, glucagon-like peptide-1,
amide (GLP-1), oxyntomodulin, peptide YY (PYY) and pancreatic
polypeptide (PP)., CCK is released by ingested food from the
gastrointestinal tract and mediates satiety after meals.

Such a list would not be complete without at least making mention
of what many researchers consider the "master hormones" in this
milieu, which is insulin and leptin. If that's not confusing
enough, release of these hormones depends on the concentration
and composition of the nutrients ingested.

That is, the type of nutrients (i.e., fat, protein, and
carbohydrates) eaten, the amount of each eaten, and composition
of the meal, all effect which hormones are released and in
what amounts... Needless to say, it's a topic that gets real
complicated real fast and the exact roles of all the variables is
far from fully understood at this time, though huge strides have
been made recently.


Whey's Effects On Food Intake.

This (finally!) brings us to whey protein. Whey may have some
unique effects on food intake via its effects on CCK and other
pathways. Many studies have shown that protein is the most
satiating macro-nutrient. However, it also appears all proteins
may not be created equal in this respect.

For example, two studies using human volunteers compared whey vs.
casein (another milk based protein) on appetite, CCK, and other
hormones (Hall WL, Millward DJ, Long SJ, Morgan LM.Casein and
whey exert different effects on plasma amino acid profiles,
gastrointestinal hormone secretion and appetite. Br J Nutr. 2003
Feb;89(2):239-48).

The first study found that energy intake from a buffet meal ad
libitum was significantly less 90 minutes after a liquid meal
containing whey, compared with an equivalent amount of casein
given 90 minutes before the volunteers were allowed to eat all
they wanted (ad libitum) at the buffet. In the second study, the
same whey preload led to a plasma CCK increase of 60 % ( in
addition to large increases in glucagon-like peptide [GLP]-1 and
glucose-dependent insulinotropic polypeptide) following the whey
preload compared with the casein.

Translated, taking whey before people were allowed to eat all
they wanted (ad libitum) at a buffet showed a decrease in the
amount of calories they ate as well as substantial increases in
CCK compared to casein. Subjectively, it was found there was
greater satiety followed the whey meal also.

The researchers concluded "These results implicate post-
absorptive increases in plasma amino acids together with both
CCK and GLP-1 as potential mediators of the increased satiety
response to whey and emphasize the importance of considering the
impact of protein type on the appetite response to a mixed meal."
Several animal studies also find whey appears to have a
pronounced effect on CCK and or satiety over other protein
sources.

It should be noted however that not all studies have found the
effect of whey vs. other protein sources on food intake (Bowen J,
Noakes M, Clifton P, Jenkins A, Batterham M.Acute effect of
dietary proteins on appetite, energy intake and glycemic response
in overweight men. Asia Pac J Clin Nutr. 2004;13(Suppl):S64.).

It should also be noted that although studies find protein to
be the most satiating of the macro-nutrients, certain protein
sources (e.g. egg whites) may actually increase appetite
(Anderson GH, Tecimer SN, Shah D, Zafar TA. Protein source,
quantity, and time of consumption determine the effect of
proteins on short-term food intake in young men. J Nutr. 2004
Nov;134(11):3011-5.), so protein sources appear worth considering
when looking to maximize weight loss and suppress appetite.

How whey achieves this effect is not fully understood, but
research suggests it's due to whey's high glycomacropeptide
and alpha-lactalbumin content, as well as its high solubility
compared to other proteins, and perhaps it's high percentage
of branch chain amino acids (BCAA's).


Whey's Effects On Bodyfat, Insulin Sensitivity, And Fat
Burning... .

So we have some studies suggesting whey may have some unique
effects on hormones involved in satiety and or may reduce energy
(calorie) intake of subsequent meals, but do we have studies
showing direct effects of whey vs. other proteins on weight loss?
In animals at least, whey has looked like a promising supplement
for weight loss.

Although higher protein diets have been found to improve insulin
sensitivity, and may be superior for weight loss (with some
debate!) then higher carbohydrate lower protein diets, it's
unclear if all proteins have the same effects.

One study compared whey to beef (Damien P. Belobrajdic,, Graeme
H. McIntosh, and Julie A. Owens. A High-Whey-Protein Diet Reduces
Body Weight Gain and Alters Insulin Sensitivity Relative to Red
Meat in Wistar Rats. J. Nutr. 134:1454-1458, June 2004) and found
whey reduced body weight and tissue lipid levels and increased
insulin sensitivity compared to red meat.

Rats were fed a high-fat diet for nine weeks, then switched to a
diet containing either whey or beef for an additional six weeks.
As has generally been found in other studies, the move to a high
dietary protein reduced energy intake (due to the known satiating
effects of protein compared to carbs or fat), as well as
reductions in visceral and subcutaneous bodyfat.

However, the rats getting the whey, there was a 40% reduction in
plasma insulin concentrations and increased insulin sensitivity
compared to the red meat. Not surprisingly, the researchers
concluded "These findings support the conclusions that a high-
protein diet reduces energy intake and adiposity and that whey
protein is more effective than red meat in reducing body weight
gain and increasing insulin sensitivity."

Other studies suggest taking whey before a workout is superior
for preserving/gaining lean body mass (LBM) and maintaining fat
burning (beta oxidation) during exercise over other foods taken
prior to a workout. The study called "A preexercise lactalbumin-
enriched whey protein meal preserves lipid oxidation and
decreases adiposity in rats" (Am J Physiol Endocrinol Metab 283:
E565-E572, 2002.) came to some very interesting conclusions.

One thing we have known a long time is the composition of the
pre-exercise meal will affect substrate utilization during
exercise and thus might affect long-term changes in body weight
and composition. That is, depending on what you eat before you
workout can dictate what you use for energy (i.e. carbs, fats,
and or proteins) which alters what you burn (oxidize) for energy.

The researchers took groups of rats and made the poor buggers
exercise two hours daily for over five weeks (talk about over
training!), either in the fasted state or one hour after they
ingested a meal enriched with a simple sugar (glucose), whole
milk protein or whey protein.

The results were quite telling. Compared with fasting (no food),
the glucose meal increased glucose oxidation and decreased lipid
oxidation during and after exercise. Translated, they burned
sugar over body fat for their energy source. In contrast, the
whole milk protein and whey meals preserved lipid oxidation
and increased protein oxidation. Translated, fat burning was
maintained and they also used protein as a fuel source.

Not surprisingly, the whey meal increased protein oxidation more
than the whole milk protein meal, most likely due to the fact
that whey is considered a "fast" protein that is absorbed rapidly
due to it's high solubility.

As one would expect, by the end of the five weeks, body weight
was greater in the glucose, whole milk protein and whey fed rats
than in the fasted ones. No shock there. Here is where it gets
interesting: In the group getting the glucose or the whole milk
protein, the increase in weight was from bodyfat, but in the whey
fed group, the increase in weight was from an increase in muscle
mass and a decrease in bodyfat!

Only the rats getting the whey before their workout increased
muscle mass and decreased their bodyfat. The researchers
theorized this was due to whey's ability to rapidly deliver
amino acids during exercise. Is this the next big find in sports
nutrition or those simply looking to preserve muscle mass loss
due to aging?

Hard to say at this time being it was done in rats, but if it
turns out to be true in humans (and there is no reason people
can't try it now) it would indeed be a breakthrough in the quest
to add muscle and lose fat.


Effects On Serotonin, Blood Sugar Regulation, And More!

Although the above would probably be the major mechanisms by
which whey could help the dieter, there are several secondary
effects of whey that may assist in weight loss. For example,
whey's effects on serotonin levels. Serotonin is probably the
most studied neurotransmitter since it has been found to be
involved in a wide range of psychological and biological
functions. Serotonin ( also called 5-hydroxytryptamine or
5-HT) is involved with mood, anxiety, and appetite.

Elevated levels of serotonin can cause relaxation and reduced
anxiety. Low serotonin levels are associated with low mood,
increased anxiety (hence the current popularity of the SSRI drugs
such as Prozac and others), and poor appetite control. This is an
extremely abbreviated description of all the functions serotonin
performs in the human body - many of which have yet to be fully
elucidated - but a full explanation is beyond the scope of this
article.

Needless to say, Increased brain serotonin levels are associated
with an improved ability of people to cope with stress, whereas a
decline in serotonin activity is associated with depression and
anxiety. Elevated levels of serotonin in the body often result in
the relief of depression, as well as substantial reduction in
pain sensitivity, anxiety and stress. It has also been theorized
that a diet-induced increase in tryptophan will increase brain
serotonin levels, while a diet designed for weight loss (e.g., a
diet that reduces calories) may lead to a reduction of brain
serotonin levels due to reduced substrate for production and a
reduction in carbohydrates.

Many people on a reduced calorie intake in an attempt to lose
weight find they are often ill tempered and more anxious.
Reductions in serotonin may be partially to blame here. One
recent study (The bovine protein alpha-lactalbumin increases
the plasma ratio of tryptophan to the other large neutral amino
acids, and in vulnerable subjects raises brain serotonin
activity, reduces cortisol concentration, and improves mood under
stress. Am J Clin Nutr 2000 Jun;71(6):1536-1544) examined whether
alpha-lactalbumin - a major sub fraction found in whey which has
an especially high tryptophan content - would increase plasma
Tryptophan levels as well reduce depression and cortisol
concentrations in subjects under acute stress considered to be
vulnerable to stress.

The researchers examined twenty-nine "highly stress-vulnerable
subjects" and 29 "relatively stress-invulnerable" subjects using
a double blind, placebo-controlled study design. The study
participants were exposed to experimental stress after eating a
diet enriched with either alpha-lactalbumin (found in whey) or
sodium-caseinate, another milk based protein. They researchers
looked at:

  * Diet-induced changes in the plasma Tryptophan and its ratio
    to other large neutral amino acids.

  * Prolactin levels.

  * Changes in mood and pulse rate.

  * Cortisol levels (which were assessed before and after the
    stressor).


Amazingly, the ratio of plasma Tryptophan to the other amino
acids tested was 48% higher after the alpha-lactalbumin diet than
after the casein diet! This was accompanied by a decrease in
cortisol levels and higher prolactin concentration. Perhaps most
important and relevant to the average person reading this
article, they found "reduced depressive feelings" when test
subjects were put under stress.

They concluded that the "Consumption of a dietary protein
enriched in tryptophan increased the plasma Trp-LNAA ratio and,
in stress-vulnerable subjects, improved coping ability, probably
through alterations in brain serotonin." This effect was not seen
in the sodium-caseinate group. If other studies can confirm these
findings, whey may turn out to be yet another safe and effective
supplement in the battle against depression and stress, as well
as reduced serotonin levels due to dieting.

Although there is a long list of hormones involved in appetite
regulation, some of which have been mentioned above, serotonin
appears to be a key player in the game. In general, experiments
find increased serotonin availability or activity = reduced food
consumption and decreased serotonin = increase food consumption.
If whey can selectively increase serotonin levels above that of
other proteins, it could be very helpful to the dieter.

Other possible advantages whey may confer to the dieter is
improved blood sugar regulation (Frid AH, Nilsson M, Holst JJ,
Bjorck IM. Effect of whey on blood glucose and insulin responses
to composite breakfast and lunch meals in type 2 diabetic
subjects. Am J Clin Nutr. 2005 Jul;82(1):69-75.) which is yet
another key area in controlling appetite and metabolism.

Finally, calcium from dairy products has been found to be
associated with a reduction in bodyweight and fat mass. Calcium
is thought to influence energy metabolism as intracellular
calcium regulates fat cell (adipocyte) lipid metabolism as well
as triglyceride storage. It's been demonstrated in several
studies the superiority of dairy versus non-dairy sources of
calcium for improving body composition, and the whey fraction
of dairy maybe the key.

The mechanism responsible for increased fat loss found with
dairy-based calcium versus nondairy calcium has not is not fully
understood but researchers looking at the issue theorized "...
dairy sources of calcium markedly attenuate weight and fat gain
and accelerate fat loss to a greater degree than do supplemental
sources of calcium. This augmented effect of dairy products
relative to supplemental calcium is likely due to additional
bioactive compounds, including the angiotensin-converting enzyme
inhibitors and the rich concentration of branched-chain amino
acids in whey, which act synergistically with calcium to
attenuate adiposity."

It appears components in whey - some of which have been mentioned
above - are thought to act synergistically with calcium to
improve body composition (Zemel MB. Role of calcium and dairy
products in energy partitioning and weight management. Am J Clin
Nutr. 2004 May;79(5):907S-912S.).


Conclusion

Taken in isolation, none of these studies are so compelling that
people should run out and use whey as some form of weight loss
nirvana. However, taken as a total picture, the bulk of the
research seems to conclude that whey may in fact have some unique
effects for weight loss and should be of great use to the dieter.
More studies are clearly needed however.

So what is the practical application of all this information and
how does the dieter put it to good use? Being the appetite
suppressing effects of whey appear to last approximately 2-3
hours, it would seem best to stagger the intake throughout the
day. For example, breakfast might be 1-2 scoops of whey and a
bowl of oatmeal, and perhaps a few scoops of whey taken between
lunch and dinner.

If whey does what the data suggests it does in the above, that
should be the most effective method for maximizing the effects of
whey on food (calorie) intake on subsequent meals as well as the
other metabolic effects covered. If working out, the schedule may
be different however and people should follow the pre and post
nutrition recommendations made in my ebook "Muscle Building
Nutrition" or advice easily found on the 'net via the many sports
nutrition and bodybuilding related web sites.

* Ebook can be found at: http://www.musclebuildingnutrition.com


Additional References Of Interest:
==================================

Curzon G.Serotonin and appetite.Ann N Y Acad Sci. 1990;600:521-
30; discussion 530-1.

Pierson ME, Comstock JM, Simmons RD, Kaiser F, Julien R, Zongrone
J, Rosamond JD. Synthesis and biological evaluation of potent,
selective, hexapeptide CCK-A agonist anorectic agents. J Med Chem
1997 Dec 19;40(26):4302-7

Blundell JE, King NA. Overconsumption as a cause of weight gain:
behavioural-physiological interactions in the control of food
intake (appetite). Ciba Found Symp 1996;201:138-54; discussion
154-8, 188-93

Zittel TT, von Elm B, Teichmann RK, Rabould HE, Becker HD.
Cholecystokinin is partly responsible for reduced food intake and
body weight loss after total gastrectomy in rats. Am J Surg 1995
Feb;169(2):265-70

Smith GP, Gibbs J. Are gut peptides a new class of anorectic
agents? Am J Clin Nutr 1992 Jan;55(1 Suppl):283S-285S

Strader AD, Woods SC. Gastrointestinal hormones and food intake.
Gastroenterology. 2005 Jan;128(1):175-91.

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Article Title:
==============
The Whey to Weight Loss

Article Description:
====================
Additional research suggests possible medical uses for whey that
are quite unexpected and different from whey's traditional role
as an immune booster and anti cancer functional food.


Additional Article Information:
===============================
3256 Words; formatted to 65 Characters per Line
Distribution Date and Time: Fri Feb  3 03:57:29 EST 2006

Written By:     Will Brink
Copyright:      2006
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---------------------------------------------------------------------

The Whey to Weight Loss
Copyright © 2006 Will Brink
The Brink Zone
http://www.brinkzone.com



Regular readers of my work have come to expect articles about the
power of whey proteins to potentaily fight cancer and improve
immunity among its many benefits. The ability of whey to fight
cancer, improve glutathione levels and immunity, is well
documented (readers interested in brushing up on the effects of
whey on cancer, immunity, etc, can read previous articles by me
at the LEF's web site: www.lef.org and www.BrinkZone.com).

Additional research suggests possible medical uses for whey that
are quite unexpected and different from whey's traditional role
as an immune booster and anti cancer functional food. For
example, whey may be able to reduce stress and lower cortisol and
increase brain serotonin levels, improve liver function in those
suffering from certain forms of hepatitis, reduce blood pressure,
as well as other amazing recent discoveries, such as whey's
possible effects on weight loss, which is the focus of this
article.


What Is Whey?

When we talk about whey we are actually referring to a complex
milk-based ingredient made up of protein, lactose, fat and
minerals. Protein is the best-known component of whey and is
made up of many smaller protein subfractions such as: Beta-
lactoglobulin, alpha-lactalbumin, immunoglobulins (IgGs),
glycomacropeptides, bovine serum albumin (BSA) and minor peptides
such as lactoperoxidases, lysozyme and lactoferrin.

Each of the subfractions found in whey has its own unique
biological properties. Modern filtering technology has improved
dramatically in the past decade, allowing companies to separate
some of the highly bioactive peptides - such as lactoferrin and
lactoperoxidase - from whey.

Some of these subfractions are only found in very minute amounts
in cow's milk, normally at less than one percent (e.g.,
lactoferrin, lactoperoxidase, etc.)

The medicinal properties of whey have been known for centuries.
For example, an expression from Florence, Italy. Circa 1650, was
"Chi vuol viver sano e lesto beve scotta e cena presto" which
translates into English as "If you want to live a healthy and
active life, drink whey and dine early."

Another expression from Italy regarding the benefits of whey
(circa 1777) was "Allevato con la scotta il dottore e in
bancarotta." Which translates into English "If everyone were
raised on whey, doctors would be bankrupt."

Is whey a weight loss functional food?

A few years ago, I might have said no. Now I am not so sure.
Although there was a smattering of studies suggesting whey had
certain properties that might assist with weight loss, a number
of recent studies appear to further support the use of whey as
a possible weight loss supplement. Most interesting - at least
to nerds like me - the effect appears to be not by a single
mechanism, but several. This article will briefly explore a few
possible pathways by which whey may assist the dieter.


"I'm Hungry!"

Human hunger and appetite are regulated by a phenomenally
complicated set of overlapping feedback networks, involving a
long list of hormones, psychological factors as well as
physiological factors, all of which are still being elucidated.
It's a very intensive area of research right now, with various
pharmaceutical companies looking for that "magic bullet" weight
loss breakthrough they can bring to market.

One hormone getting attention by researchers looking for possible
solutions to obesity is cholecystokinin (CCK). Several decades
ago, researchers found CCK largely responsible for the feeling
of fullness or satiety experienced after a meal and partially
controls appetite, at least in the short term.

Cholecystokinin (CCK) is a small peptide with multiple functions
in both the central nervous system and the periphery (via CCK-B
and CCK-A receptors respectively). Along with other hormones,
such as pancreatic glucagon, bombesin, glucagon-like peptide-1,
amide (GLP-1), oxyntomodulin, peptide YY (PYY) and pancreatic
polypeptide (PP)., CCK is released by ingested food from the
gastrointestinal tract and mediates satiety after meals.

Such a list would not be complete without at least making mention
of what many researchers consider the "master hormones" in this
milieu, which is insulin and leptin. If that's not confusing
enough, release of these hormones depends on the concentration
and composition of the nutrients ingested.

That is, the type of nutrients (i.e., fat, protein, and
carbohydrates) eaten, the amount of each eaten, and composition
of the meal, all effect which hormones are released and in
what amounts... Needless to say, it's a topic that gets real
complicated real fast and the exact roles of all the variables is
far from fully understood at this time, though huge strides have
been made recently.


Whey's Effects On Food Intake.

This (finally!) brings us to whey protein. Whey may have some
unique effects on food intake via its effects on CCK and other
pathways. Many studies have shown that protein is the most
satiating macro-nutrient. However, it also appears all proteins
may not be created equal in this respect.

For example, two studies using human volunteers compared whey vs.
casein (another milk based protein) on appetite, CCK, and other
hormones (Hall WL, Millward DJ, Long SJ, Morgan LM.Casein and
whey exert different effects on plasma amino acid profiles,
gastrointestinal hormone secretion and appetite. Br J Nutr. 2003
Feb;89(2):239-48).

The first study found that energy intake from a buffet meal ad
libitum was significantly less 90 minutes after a liquid meal
containing whey, compared with an equivalent amount of casein
given 90 minutes before the volunteers were allowed to eat all
they wanted (ad libitum) at the buffet. In the second study, the
same whey preload led to a plasma CCK increase of 60 % ( in
addition to large increases in glucagon-like peptide [GLP]-1 and
glucose-dependent insulinotropic polypeptide) following the whey
preload compared with the casein.

Translated, taking whey before people were allowed to eat all
they wanted (ad libitum) at a buffet showed a decrease in the
amount of calories they ate as well as substantial increases in
CCK compared to casein. Subjectively, it was found there was
greater satiety followed the whey meal also.

The researchers concluded "These results implicate post-
absorptive increases in plasma amino acids together with both
CCK and GLP-1 as potential mediators of the increased satiety
response to whey and emphasize the importance of considering the
impact of protein type on the appetite response to a mixed meal."
Several animal studies also find whey appears to have a
pronounced effect on CCK and or satiety over other protein
sources.

It should be noted however that not all studies have found the
effect of whey vs. other protein sources on food intake (Bowen J,
Noakes M, Clifton P, Jenkins A, Batterham M.Acute effect of
dietary proteins on appetite, energy intake and glycemic response
in overweight men. Asia Pac J Clin Nutr. 2004;13(Suppl):S64.).

It should also be noted that although studies find protein to
be the most satiating of the macro-nutrients, certain protein
sources (e.g. egg whites) may actually increase appetite
(Anderson GH, Tecimer SN, Shah D, Zafar TA. Protein source,
quantity, and time of consumption determine the effect of
proteins on short-term food intake in young men. J Nutr. 2004
Nov;134(11):3011-5.), so protein sources appear worth considering
when looking to maximize weight loss and suppress appetite.

How whey achieves this effect is not fully understood, but
research suggests it's due to whey's high glycomacropeptide
and alpha-lactalbumin content, as well as its high solubility
compared to other proteins, and perhaps it's high percentage
of branch chain amino acids (BCAA's).


Whey's Effects On Bodyfat, Insulin Sensitivity, And Fat
Burning... .

So we have some studies suggesting whey may have some unique
effects on hormones involved in satiety and or may reduce energy
(calorie) intake of subsequent meals, but do we have studies
showing direct effects of whey vs. other proteins on weight loss?
In animals at least, whey has looked like a promising supplement
for weight loss.

Although higher protein diets have been found to improve insulin
sensitivity, and may be superior for weight loss (with some
debate!) then higher carbohydrate lower protein diets, it's
unclear if all proteins have the same effects.

One study compared whey to beef (Damien P. Belobrajdic,, Graeme
H. McIntosh, and Julie A. Owens. A High-Whey-Protein Diet Reduces
Body Weight Gain and Alters Insulin Sensitivity Relative to Red
Meat in Wistar Rats. J. Nutr. 134:1454-1458, June 2004) and found
whey reduced body weight and tissue lipid levels and increased
insulin sensitivity compared to red meat.

Rats were fed a high-fat diet for nine weeks, then switched to a
diet containing either whey or beef for an additional six weeks.
As has generally been found in other studies, the move to a high
dietary protein reduced energy intake (due to the known satiating
effects of protein compared to carbs or fat), as well as
reductions in visceral and subcutaneous bodyfat.

However, the rats getting the whey, there was a 40% reduction in
plasma insulin concentrations and increased insulin sensitivity
compared to the red meat. Not surprisingly, the researchers
concluded "These findings support the conclusions that a high-
protein diet reduces energy intake and adiposity and that whey
protein is more effective than red meat in reducing body weight
gain and increasing insulin sensitivity."

Other studies suggest taking whey before a workout is superior
for preserving/gaining lean body mass (LBM) and maintaining fat
burning (beta oxidation) during exercise over other foods taken
prior to a workout. The study called "A preexercise lactalbumin-
enriched whey protein meal preserves lipid oxidation and
decreases adiposity in rats" (Am J Physiol Endocrinol Metab 283:
E565-E572, 2002.) came to some very interesting conclusions.

One thing we have known a long time is the composition of the
pre-exercise meal will affect substrate utilization during
exercise and thus might affect long-term changes in body weight
and composition. That is, depending on what you eat before you
workout can dictate what you use for energy (i.e. carbs, fats,
and or proteins) which alters what you burn (oxidize) for energy.

The researchers took groups of rats and made the poor buggers
exercise two hours daily for over five weeks (talk about over
training!), either in the fasted state or one hour after they
ingested a meal enriched with a simple sugar (glucose), whole
milk protein or whey protein.

The results were quite telling. Compared with fasting (no food),
the glucose meal increased glucose oxidation and decreased lipid
oxidation during and after exercise. Translated, they burned
sugar over body fat for their energy source. In contrast, the
whole milk protein and whey meals preserved lipid oxidation
and increased protein oxidation. Translated, fat burning was
maintained and they also used protein as a fuel source.

Not surprisingly, the whey meal increased protein oxidation more
than the whole milk protein meal, most likely due to the fact
that whey is considered a "fast" protein that is absorbed rapidly
due to it's high solubility.

As one would expect, by the end of the five weeks, body weight
was greater in the glucose, whole milk protein and whey fed rats
than in the fasted ones. No shock there. Here is where it gets
interesting: In the group getting the glucose or the whole milk
protein, the increase in weight was from bodyfat, but in the whey
fed group, the increase in weight was from an increase in muscle
mass and a decrease in bodyfat!

Only the rats getting the whey before their workout increased
muscle mass and decreased their bodyfat. The researchers
theorized this was due to whey's ability to rapidly deliver
amino acids during exercise. Is this the next big find in sports
nutrition or those simply looking to preserve muscle mass loss
due to aging?

Hard to say at this time being it was done in rats, but if it
turns out to be true in humans (and there is no reason people
can't try it now) it would indeed be a breakthrough in the quest
to add muscle and lose fat.


Effects On Serotonin, Blood Sugar Regulation, And More!

Although the above would probably be the major mechanisms by
which whey could help the dieter, there are several secondary
effects of whey that may assist in weight loss. For example,
whey's effects on serotonin levels. Serotonin is probably the
most studied neurotransmitter since it has been found to be
involved in a wide range of psychological and biological
functions. Serotonin ( also called 5-hydroxytryptamine or
5-HT) is involved with mood, anxiety, and appetite.

Elevated levels of serotonin can cause relaxation and reduced
anxiety. Low serotonin levels are associated with low mood,
increased anxiety (hence the current popularity of the SSRI drugs
such as Prozac and others), and poor appetite control. This is an
extremely abbreviated description of all the functions serotonin
performs in the human body - many of which have yet to be fully
elucidated - but a full explanation is beyond the scope of this
article.

Needless to say, Increased brain serotonin levels are associated
with an improved ability of people to cope with stress, whereas a
decline in serotonin activity is associated with depression and
anxiety. Elevated levels of serotonin in the body often result in
the relief of depression, as well as substantial reduction in
pain sensitivity, anxiety and stress. It has also been theorized
that a diet-induced increase in tryptophan will increase brain
serotonin levels, while a diet designed for weight loss (e.g., a
diet that reduces calories) may lead to a reduction of brain
serotonin levels due to reduced substrate for production and a
reduction in carbohydrates.

Many people on a reduced calorie intake in an attempt to lose
weight find they are often ill tempered and more anxious.
Reductions in serotonin may be partially to blame here. One
recent study (The bovine protein alpha-lactalbumin increases
the plasma ratio of tryptophan to the other large neutral amino
acids, and in vulnerable subjects raises brain serotonin
activity, reduces cortisol concentration, and improves mood under
stress. Am J Clin Nutr 2000 Jun;71(6):1536-1544) examined whether
alpha-lactalbumin - a major sub fraction found in whey which has
an especially high tryptophan content - would increase plasma
Tryptophan levels as well reduce depression and cortisol
concentrations in subjects under acute stress considered to be
vulnerable to stress.

The researchers examined twenty-nine "highly stress-vulnerable
subjects" and 29 "relatively stress-invulnerable" subjects using
a double blind, placebo-controlled study design. The study
participants were exposed to experimental stress after eating a
diet enriched with either alpha-lactalbumin (found in whey) or
sodium-caseinate, another milk based protein. They researchers
looked at:

  * Diet-induced changes in the plasma Tryptophan and its ratio
    to other large neutral amino acids.

  * Prolactin levels.

  * Changes in mood and pulse rate.

  * Cortisol levels (which were assessed before and after the
    stressor).


Amazingly, the ratio of plasma Tryptophan to the other amino
acids tested was 48% higher after the alpha-lactalbumin diet than
after the casein diet! This was accompanied by a decrease in
cortisol levels and higher prolactin concentration. Perhaps most
important and relevant to the average person reading this
article, they found "reduced depressive feelings" when test
subjects were put under stress.

They concluded that the "Consumption of a dietary protein
enriched in tryptophan increased the plasma Trp-LNAA ratio and,
in stress-vulnerable subjects, improved coping ability, probably
through alterations in brain serotonin." This effect was not seen
in the sodium-caseinate group. If other studies can confirm these
findings, whey may turn out to be yet another safe and effective
supplement in the battle against depression and stress, as well
as reduced serotonin levels due to dieting.

Although there is a long list of hormones involved in appetite
regulation, some of which have been mentioned above, serotonin
appears to be a key player in the game. In general, experiments
find increased serotonin availability or activity = reduced food
consumption and decreased serotonin = increase food consumption.
If whey can selectively increase serotonin levels above that of
other proteins, it could be very helpful to the dieter.

Other possible advantages whey may confer to the dieter is
improved blood sugar regulation (Frid AH, Nilsson M, Holst JJ,
Bjorck IM. Effect of whey on blood glucose and insulin responses
to composite breakfast and lunch meals in type 2 diabetic
subjects. Am J Clin Nutr. 2005 Jul;82(1):69-75.) which is yet
another key area in controlling appetite and metabolism.

Finally, calcium from dairy products has been found to be
associated with a reduction in bodyweight and fat mass. Calcium
is thought to influence energy metabolism as intracellular
calcium regulates fat cell (adipocyte) lipid metabolism as well
as triglyceride storage. It's been demonstrated in several
studies the superiority of dairy versus non-dairy sources of
calcium for improving body composition, and the whey fraction
of dairy maybe the key.

The mechanism responsible for increased fat loss found with
dairy-based calcium versus nondairy calcium has not is not fully
understood but researchers looking at the issue theorized "...
dairy sources of calcium markedly attenuate weight and fat gain
and accelerate fat loss to a greater degree than do supplemental
sources of calcium. This augmented effect of dairy products
relative to supplemental calcium is likely due to additional
bioactive compounds, including the angiotensin-converting enzyme
inhibitors and the rich concentration of branched-chain amino
acids in whey, which act synergistically with calcium to
attenuate adiposity."

It appears components in whey - some of which have been mentioned
above - are thought to act synergistically with calcium to
improve body composition (Zemel MB. Role of calcium and dairy
products in energy partitioning and weight management. Am J Clin
Nutr. 2004 May;79(5):907S-912S.).


Conclusion

Taken in isolation, none of these studies are so compelling that
people should run out and use whey as some form of weight loss
nirvana. However, taken as a total picture, the bulk of the
research seems to conclude that whey may in fact have some unique
effects for weight loss and should be of great use to the dieter.
More studies are clearly needed however.

So what is the practical application of all this information and
how does the dieter put it to good use? Being the appetite
suppressing effects of whey appear to last approximately 2-3
hours, it would seem best to stagger the intake throughout the
day. For example, breakfast might be 1-2 scoops of whey and a
bowl of oatmeal, and perhaps a few scoops of whey taken between
lunch and dinner.

If whey does what the data suggests it does in the above, that
should be the most effective method for maximizing the effects of
whey on food (calorie) intake on subsequent meals as well as the
other metabolic effects covered. If working out, the schedule may
be different however and people should follow the pre and post
nutrition recommendations made in my ebook "Muscle Building
Nutrition" or advice easily found on the 'net via the many sports
nutrition and bodybuilding related web sites.

* Ebook can be found at: http://www.musclebuildingnutrition.com


Additional References Of Interest:
==================================

Curzon G.Serotonin and appetite.Ann N Y Acad Sci. 1990;600:521-
30; discussion 530-1.

Pierson ME, Comstock JM, Simmons RD, Kaiser F, Julien R, Zongrone
J, Rosamond JD. Synthesis and biological evaluation of potent,
selective, hexapeptide CCK-A agonist anorectic agents. J Med Chem
1997 Dec 19;40(26):4302-7

Blundell JE, King NA. Overconsumption as a cause of weight gain:
behavioural-physiological interactions in the control of food
intake (appetite). Ciba Found Symp 1996;201:138-54; discussion
154-8, 188-93

Zittel TT, von Elm B, Teichmann RK, Rabould HE, Becker HD.
Cholecystokinin is partly responsible for reduced food intake and
body weight loss after total gastrectomy in rats. Am J Surg 1995
Feb;169(2):265-70

Smith GP, Gibbs J. Are gut peptides a new class of anorectic
agents? Am J Clin Nutr 1992 Jan;55(1 Suppl):283S-285S

Strader AD, Woods SC. Gastrointestinal hormones and food intake.
Gastroenterology. 2005 Jan;128(1):175-91.





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Will Brink writes for numerous health, fitness, medical, and
bodybuilding publications. His articles can be found in Life
Extension Magazine, Muscle n Fitness, Inside Karate, Exercise
For Men Only, Oxygen, Women's World, The Townsend Letter For
Doctors and many more. His website is http://www.brinkzone.com

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The Whey to Weight Loss

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Additional research suggests possible medical uses for whey that
are quite unexpected and different from whey's traditional role
as an immune booster and anti cancer functional food.


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The Whey to Weight Loss
Copyright © 2006 Will Brink
The Brink Zone
http://www.brinkzone.com



Regular readers of my work have come to expect articles about the
power of whey proteins to potentaily fight cancer and improve
immunity among its many benefits. The ability of whey to fight
cancer, improve glutathione levels and immunity, is well
documented (readers interested in brushing up on the effects of
whey on cancer, immunity, etc, can read previous articles by me
at the LEF's web site: www.lef.org and www.BrinkZone.com).

Additional research suggests possible medical uses for whey that
are quite unexpected and different from whey's traditional role
as an immune booster and anti cancer functional food. For
example, whey may be able to reduce stress and lower cortisol and
increase brain serotonin levels, improve liver function in those
suffering from certain forms of hepatitis, reduce blood pressure,
as well as other amazing recent discoveries, such as whey's
possible effects on weight loss, which is the focus of this
article.


What Is Whey?

When we talk about whey we are actually referring to a complex
milk-based ingredient made up of protein, lactose, fat and
minerals. Protein is the best-known component of whey and is
made up of many smaller protein subfractions such as: Beta-
lactoglobulin, alpha-lactalbumin, immunoglobulins (IgGs),
glycomacropeptides, bovine serum albumin (BSA) and minor peptides
such as lactoperoxidases, lysozyme and lactoferrin.

Each of the subfractions found in whey has its own unique
biological properties. Modern filtering technology has improved
dramatically in the past decade, allowing companies to separate
some of the highly bioactive peptides - such as lactoferrin and
lactoperoxidase - from whey.

Some of these subfractions are only found in very minute amounts
in cow's milk, normally at less than one percent (e.g.,
lactoferrin, lactoperoxidase, etc.)

The medicinal properties of whey have been known for centuries.
For example, an expression from Florence, Italy. Circa 1650, was
"Chi vuol viver sano e lesto beve scotta e cena presto" which
translates into English as "If you want to live a healthy and
active life, drink whey and dine early."

Another expression from Italy regarding the benefits of whey
(circa 1777) was "Allevato con la scotta il dottore e in
bancarotta." Which translates into English "If everyone were
raised on whey, doctors would be bankrupt."

Is whey a weight loss functional food?

A few years ago, I might have said no. Now I am not so sure.
Although there was a smattering of studies suggesting whey had
certain properties that might assist with weight loss, a number
of recent studies appear to further support the use of whey as
a possible weight loss supplement. Most interesting - at least
to nerds like me - the effect appears to be not by a single
mechanism, but several. This article will briefly explore a few
possible pathways by which whey may assist the dieter.


"I'm Hungry!"

Human hunger and appetite are regulated by a phenomenally
complicated set of overlapping feedback networks, involving a
long list of hormones, psychological factors as well as
physiological factors, all of which are still being elucidated.
It's a very intensive area of research right now, with various
pharmaceutical companies looking for that "magic bullet" weight
loss breakthrough they can bring to market.

One hormone getting attention by researchers looking for possible
solutions to obesity is cholecystokinin (CCK). Several decades
ago, researchers found CCK largely responsible for the feeling
of fullness or satiety experienced after a meal and partially
controls appetite, at least in the short term.

Cholecystokinin (CCK) is a small peptide with multiple functions
in both the central nervous system and the periphery (via CCK-B
and CCK-A receptors respectively). Along with other hormones,
such as pancreatic glucagon, bombesin, glucagon-like peptide-1,
amide (GLP-1), oxyntomodulin, peptide YY (PYY) and pancreatic
polypeptide (PP)., CCK is released by ingested food from the
gastrointestinal tract and mediates satiety after meals.

Such a list would not be complete without at least making mention
of what many researchers consider the "master hormones" in this
milieu, which is insulin and leptin. If that's not confusing
enough, release of these hormones depends on the concentration
and composition of the nutrients ingested.

That is, the type of nutrients (i.e., fat, protein, and
carbohydrates) eaten, the amount of each eaten, and composition
of the meal, all effect which hormones are released and in
what amounts... Needless to say, it's a topic that gets real
complicated real fast and the exact roles of all the variables is
far from fully understood at this time, though huge strides have
been made recently.


Whey's Effects On Food Intake.

This (finally!) brings us to whey protein. Whey may have some
unique effects on food intake via its effects on CCK and other
pathways. Many studies have shown that protein is the most
satiating macro-nutrient. However, it also appears all proteins
may not be created equal in this respect.

For example, two studies using human volunteers compared whey vs.
casein (another milk based protein) on appetite, CCK, and other
hormones (Hall WL, Millward DJ, Long SJ, Morgan LM.Casein and
whey exert different effects on plasma amino acid profiles,
gastrointestinal hormone secretion and appetite. Br J Nutr. 2003
Feb;89(2):239-48).

The first study found that energy intake from a buffet meal ad
libitum was significantly less 90 minutes after a liquid meal
containing whey, compared with an equivalent amount of casein
given 90 minutes before the volunteers were allowed to eat all
they wanted (ad libitum) at the buffet. In the second study, the
same whey preload led to a plasma CCK increase of 60 % ( in
addition to large increases in glucagon-like peptide [GLP]-1 and
glucose-dependent insulinotropic polypeptide) following the whey
preload compared with the casein.

Translated, taking whey before people were allowed to eat all
they wanted (ad libitum) at a buffet showed a decrease in the
amount of calories they ate as well as substantial increases in
CCK compared to casein. Subjectively, it was found there was
greater satiety followed the whey meal also.

The researchers concluded "These results implicate post-
absorptive increases in plasma amino acids together with both
CCK and GLP-1 as potential mediators of the increased satiety
response to whey and emphasize the importance of considering the
impact of protein type on the appetite response to a mixed meal."
Several animal studies also find whey appears to have a
pronounced effect on CCK and or satiety over other protein
sources.

It should be noted however that not all studies have found the
effect of whey vs. other protein sources on food intake (Bowen J,
Noakes M, Clifton P, Jenkins A, Batterham M.Acute effect of
dietary proteins on appetite, energy intake and glycemic response
in overweight men. Asia Pac J Clin Nutr. 2004;13(Suppl):S64.).

It should also be noted that although studies find protein to
be the most satiating of the macro-nutrients, certain protein
sources (e.g. egg whites) may actually increase appetite
(Anderson GH, Tecimer SN, Shah D, Zafar TA. Protein source,
quantity, and time of consumption determine the effect of
proteins on short-term food intake in young men. J Nutr. 2004
Nov;134(11):3011-5.), so protein sources appear worth considering
when looking to maximize weight loss and suppress appetite.

How whey achieves this effect is not fully understood, but
research suggests it's due to whey's high glycomacropeptide
and alpha-lactalbumin content, as well as its high solubility
compared to other proteins, and perhaps it's high percentage
of branch chain amino acids (BCAA's).


Whey's Effects On Bodyfat, Insulin Sensitivity, And Fat
Burning... .

So we have some studies suggesting whey may have some unique
effects on hormones involved in satiety and or may reduce energy
(calorie) intake of subsequent meals, but do we have studies
showing direct effects of whey vs. other proteins on weight loss?
In animals at least, whey has looked like a promising supplement
for weight loss.

Although higher protein diets have been found to improve insulin
sensitivity, and may be superior for weight loss (with some
debate!) then higher carbohydrate lower protein diets, it's
unclear if all proteins have the same effects.

One study compared whey to beef (Damien P. Belobrajdic,, Graeme
H. McIntosh, and Julie A. Owens. A High-Whey-Protein Diet Reduces
Body Weight Gain and Alters Insulin Sensitivity Relative to Red
Meat in Wistar Rats. J. Nutr. 134:1454-1458, June 2004) and found
whey reduced body weight and tissue lipid levels and increased
insulin sensitivity compared to red meat.

Rats were fed a high-fat diet for nine weeks, then switched to a
diet containing either whey or beef for an additional six weeks.
As has generally been found in other studies, the move to a high
dietary protein reduced energy intake (due to the known satiating
effects of protein compared to carbs or fat), as well as
reductions in visceral and subcutaneous bodyfat.

However, the rats getting the whey, there was a 40% reduction in
plasma insulin concentrations and increased insulin sensitivity
compared to the red meat. Not surprisingly, the researchers
concluded "These findings support the conclusions that a high-
protein diet reduces energy intake and adiposity and that whey
protein is more effective than red meat in reducing body weight
gain and increasing insulin sensitivity."

Other studies suggest taking whey before a workout is superior
for preserving/gaining lean body mass (LBM) and maintaining fat
burning (beta oxidation) during exercise over other foods taken
prior to a workout. The study called "A preexercise lactalbumin-
enriched whey protein meal preserves lipid oxidation and
decreases adiposity in rats" (Am J Physiol Endocrinol Metab 283:
E565-E572, 2002.) came to some very interesting conclusions.

One thing we have known a long time is the composition of the
pre-exercise meal will affect substrate utilization during
exercise and thus might affect long-term changes in body weight
and composition. That is, depending on what you eat before you
workout can dictate what you use for energy (i.e. carbs, fats,
and or proteins) which alters what you burn (oxidize) for energy.

The researchers took groups of rats and made the poor buggers
exercise two hours daily for over five weeks (talk about over
training!), either in the fasted state or one hour after they
ingested a meal enriched with a simple sugar (glucose), whole
milk protein or whey protein.

The results were quite telling. Compared with fasting (no food),
the glucose meal increased glucose oxidation and decreased lipid
oxidation during and after exercise. Translated, they burned
sugar over body fat for their energy source. In contrast, the
whole milk protein and whey meals preserved lipid oxidation
and increased protein oxidation. Translated, fat burning was
maintained and they also used protein as a fuel source.

Not surprisingly, the whey meal increased protein oxidation more
than the whole milk protein meal, most likely due to the fact
that whey is considered a "fast" protein that is absorbed rapidly
due to it's high solubility.

As one would expect, by the end of the five weeks, body weight
was greater in the glucose, whole milk protein and whey fed rats
than in the fasted ones. No shock there. Here is where it gets
interesting: In the group getting the glucose or the whole milk
protein, the increase in weight was from bodyfat, but in the whey
fed group, the increase in weight was from an increase in muscle
mass and a decrease in bodyfat!

Only the rats getting the whey before their workout increased
muscle mass and decreased their bodyfat. The researchers
theorized this was due to whey's ability to rapidly deliver
amino acids during exercise. Is this the next big find in sports
nutrition or those simply looking to preserve muscle mass loss
due to aging?

Hard to say at this time being it was done in rats, but if it
turns out to be true in humans (and there is no reason people
can't try it now) it would indeed be a breakthrough in the quest
to add muscle and lose fat.


Effects On Serotonin, Blood Sugar Regulation, And More!

Although the above would probably be the major mechanisms by
which whey could help the dieter, there are several secondary
effects of whey that may assist in weight loss. For example,
whey's effects on serotonin levels. Serotonin is probably the
most studied neurotransmitter since it has been found to be
involved in a wide range of psychological and biological
functions. Serotonin ( also called 5-hydroxytryptamine or
5-HT) is involved with mood, anxiety, and appetite.

Elevated levels of serotonin can cause relaxation and reduced
anxiety. Low serotonin levels are associated with low mood,
increased anxiety (hence the current popularity of the SSRI drugs
such as Prozac and others), and poor appetite control. This is an
extremely abbreviated description of all the functions serotonin
performs in the human body - many of which have yet to be fully
elucidated - but a full explanation is beyond the scope of this
article.

Needless to say, Increased brain serotonin levels are associated
with an improved ability of people to cope with stress, whereas a
decline in serotonin activity is associated with depression and
anxiety. Elevated levels of serotonin in the body often result in
the relief of depression, as well as substantial reduction in
pain sensitivity, anxiety and stress. It has also been theorized
that a diet-induced increase in tryptophan will increase brain
serotonin levels, while a diet designed for weight loss (e.g., a
diet that reduces calories) may lead to a reduction of brain
serotonin levels due to reduced substrate for production and a
reduction in carbohydrates.

Many people on a reduced calorie intake in an attempt to lose
weight find they are often ill tempered and more anxious.
Reductions in serotonin may be partially to blame here. One
recent study (The bovine protein alpha-lactalbumin increases
the plasma ratio of tryptophan to the other large neutral amino
acids, and in vulnerable subjects raises brain serotonin
activity, reduces cortisol concentration, and improves mood under
stress. Am J Clin Nutr 2000 Jun;71(6):1536-1544) examined whether
alpha-lactalbumin - a major sub fraction found in whey which has
an especially high tryptophan content - would increase plasma
Tryptophan levels as well reduce depression and cortisol
concentrations in subjects under acute stress considered to be
vulnerable to stress.

The researchers examined twenty-nine "highly stress-vulnerable
subjects" and 29 "relatively stress-invulnerable" subjects using
a double blind, placebo-controlled study design. The study
participants were exposed to experimental stress after eating a
diet enriched with either alpha-lactalbumin (found in whey) or
sodium-caseinate, another milk based protein. They researchers
looked at:

  * Diet-induced changes in the plasma Tryptophan and its ratio
    to other large neutral amino acids.

  * Prolactin levels.

  * Changes in mood and pulse rate.

  * Cortisol levels (which were assessed before and after the
    stressor).


Amazingly, the ratio of plasma Tryptophan to the other amino
acids tested was 48% higher after the alpha-lactalbumin diet than
after the casein diet! This was accompanied by a decrease in
cortisol levels and higher prolactin concentration. Perhaps most
important and relevant to the average person reading this
article, they found "reduced depressive feelings" when test
subjects were put under stress.

They concluded that the "Consumption of a dietary protein
enriched in tryptophan increased the plasma Trp-LNAA ratio and,
in stress-vulnerable subjects, improved coping ability, probably
through alterations in brain serotonin." This effect was not seen
in the sodium-caseinate group. If other studies can confirm these
findings, whey may turn out to be yet another safe and effective
supplement in the battle against depression and stress, as well
as reduced serotonin levels due to dieting.

Although there is a long list of hormones involved in appetite
regulation, some of which have been mentioned above, serotonin
appears to be a key player in the game. In general, experiments
find increased serotonin availability or activity = reduced food
consumption and decreased serotonin = increase food consumption.
If whey can selectively increase serotonin levels above that of
other proteins, it could be very helpful to the dieter.

Other possible advantages whey may confer to the dieter is
improved blood sugar regulation (Frid AH, Nilsson M, Holst JJ,
Bjorck IM. Effect of whey on blood glucose and insulin responses
to composite breakfast and lunch meals in type 2 diabetic
subjects. Am J Clin Nutr. 2005 Jul;82(1):69-75.) which is yet
another key area in controlling appetite and metabolism.

Finally, calcium from dairy products has been found to be
associated with a reduction in bodyweight and fat mass. Calcium
is thought to influence energy metabolism as intracellular
calcium regulates fat cell (adipocyte) lipid metabolism as well
as triglyceride storage. It's been demonstrated in several
studies the superiority of dairy versus non-dairy sources of
calcium for improving body composition, and the whey fraction
of dairy maybe the key.

The mechanism responsible for increased fat loss found with
dairy-based calcium versus nondairy calcium has not is not fully
understood but researchers looking at the issue theorized "...
dairy sources of calcium markedly attenuate weight and fat gain
and accelerate fat loss to a greater degree than do supplemental
sources of calcium. This augmented effect of dairy products
relative to supplemental calcium is likely due to additional
bioactive compounds, including the angiotensin-converting enzyme
inhibitors and the rich concentration of branched-chain amino
acids in whey, which act synergistically with calcium to
attenuate adiposity."

It appears components in whey - some of which have been mentioned
above - are thought to act synergistically with calcium to
improve body composition (Zemel MB. Role of calcium and dairy
products in energy partitioning and weight management. Am J Clin
Nutr. 2004 May;79(5):907S-912S.).


Conclusion

Taken in isolation, none of these studies are so compelling that
people should run out and use whey as some form of weight loss
nirvana. However, taken as a total picture, the bulk of the
research seems to conclude that whey may in fact have some unique
effects for weight loss and should be of great use to the dieter.
More studies are clearly needed however.

So what is the practical application of all this information and
how does the dieter put it to good use? Being the appetite
suppressing effects of whey appear to last approximately 2-3
hours, it would seem best to stagger the intake throughout the
day. For example, breakfast might be 1-2 scoops of whey and a
bowl of oatmeal, and perhaps a few scoops of whey taken between
lunch and dinner.

If whey does what the data suggests it does in the above, that
should be the most effective method for maximizing the effects of
whey on food (calorie) intake on subsequent meals as well as the
other metabolic effects covered. If working out, the schedule may
be different however and people should follow the pre and post
nutrition recommendations made in my ebook "Muscle Building
Nutrition" or advice easily found on the 'net via the many sports
nutrition and bodybuilding related web sites.

* Ebook can be found at: http://www.musclebuildingnutrition.com


Additional References Of Interest:
==================================

Curzon G.Serotonin and appetite.Ann N Y Acad Sci. 1990;600:521-
30; discussion 530-1.

Pierson ME, Comstock JM, Simmons RD, Kaiser F, Julien R, Zongrone
J, Rosamond JD. Synthesis and biological evaluation of potent,
selective, hexapeptide CCK-A agonist anorectic agents. J Med Chem
1997 Dec 19;40(26):4302-7

Blundell JE, King NA. Overconsumption as a cause of weight gain:
behavioural-physiological interactions in the control of food
intake (appetite). Ciba Found Symp 1996;201:138-54; discussion
154-8, 188-93

Zittel TT, von Elm B, Teichmann RK, Rabould HE, Becker HD.
Cholecystokinin is partly responsible for reduced food intake and
body weight loss after total gastrectomy in rats. Am J Surg 1995
Feb;169(2):265-70

Smith GP, Gibbs J. Are gut peptides a new class of anorectic
agents? Am J Clin Nutr 1992 Jan;55(1 Suppl):283S-285S

Strader AD, Woods SC. Gastrointestinal hormones and food intake.
Gastroenterology. 2005 Jan;128(1):175-91.





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Will Brink writes for numerous health, fitness, medical, and
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How to Obtain a Good Muscle to Fat Ratio

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Many health and fitness articles in major magazines and on the
web refer to the "Muscle to Fat" Ratio of the body. Maintaining
this ratio in the proper proportions is essential to keeping the
body fit. But exactly what is the Muscle to Fat Ratio?


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How to Obtain a Good Muscle to Fat Ratio
Copyright © 2006 Kamau Austin, All Rights Reserved
DBA AdPro Media Sales
http://www.HealthandFitnessVitality.com



Many health and fitness articles in major magazines and on the
web refer to the 'Muscle to Fat' Ratio of the body. Maintaining
this ratio in the proper proportions is essential to keeping the
body fit. But exactly what is the Muscle to Fat Ratio? Simply put
it is the numerical balance between the body's muscle mass and
adipose fat tissue. This ratio is out of balance when there is
too much fat or too little muscle.

An increase in the amount of fat leads to various chronic
diseases like diabetes mellitus, heart diseases, obesity,
arteriosclerosis, gallstones, etc. Therefore it is important to
stay in the normal range of the muscle to fat ratio so as to stay
fit, maintain the appropriate BMI (Basic Metabolic Rate) and to
maintain the other processes of the body & mind.

Body fat is measured in many ways, such as bioelectrical
impedance, skin fold treatment, hydrostatic weighing tanks, and
infrared interactance. Once the amount of fat has been
calculated, it is important to bring it down if it is too high.

There are many ways to bring the fat ratio down. Cutting back on
fattening foods, and becoming "calorie conscious" works for some
people, while others prefer to use a low-carb, high-protein
approach.

Leafy green vegetables, and fish are more or less universally
accepted, regardless of the weight-loss diet you undertake. And
they help to build health muscle mass.

Daily workouts can help bring the fat level down & also increase
the muscle mass. Working out does not necessarily mean one has to
join a gym. Simple exercises can be done at home with free weight
and walking providing the basis of your at-home workout.

Yoga is also an excellent form of exercise.  A regular yoga
session can definitely help bring the body in shape & also
balance the muscle fat ratio. Regular jogging or running,
skipping, aerobics can help in burning the fat. Also, sports like
swimming, football, basketball, etc. can help in gaining of
muscles.

Any morning exercise session should be preceded or followed by a
healthy breakfast. Products containing saturated fats & oils
should be avoided.  You can also schedule exercise throughout
your day with a 10 minute walk, following lunch or dinner.

To build muscle mass protein intake should be increased. Foods
such as milk, eggs, fish, and poultry can help gain 'protein' or
muscle mass.

Muscle and strength training, through the use of free weights and
weight machines, can dramatically improve your muscle to fat
ratio.  Large muscle groups must be exercised on a schedule which
allows for at least one day of rest between workouts.  It is
important to let the muscles fully recover after a workout.  To
speed recovery times and enhance the benefits of your workouts
you can use products such as MegaTropin™ from www.BODeStore.com.
which are shown to help users recover quicker and actually gain
more strength and better training results from their workouts.



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Article Title: Managing the Pain of Osteoarthritis


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Managing the Pain of Osteoarthritis
Copyright © 2005 Kamau Austin, All Rights Reserved
http://www.healthandfitnessvitality.com



The Mayo Clinic refers to osteoarthritis as a "wear and tear"
condition that effects people as they age.  It is a degenerative
disease and is the most common form of arthritis. It is one of
the most common causes of disability among adults.   More than 20
million people in the United States have the disease. Researchers
project that in the next 25 years over 20% of Americans-beyond
the age of 65 will be at risk for osteoarthritis.

Today, more than half of the population age 65 or older would
show x-ray evidence of osteoarthritis in at least one joint.
Both men and women have the disease with more men getting the
disease before age 45, and more women getting the disease after
that point.

Osteoarthritis may affect any joint in the body and it is
characterized by a breakdown in the cartilage between the
joints.  The most common joints affected are the hips, knees,
lower back, fingers and feet.

Osteoarthritis often develops slowly and quite often there are
no symptoms.  A person affected with the disease may not know
that they have it until it is revealed during a routine x-ray.

People with osteoarthritis may have one or more of the
following symptoms.

  - Pain in a joint during or after use; or after a period of
inactivity, such as after a night's sleep.

  - Pain in a joint during a change in weather.

  - Swelling or pain in a joint, after use.

  - Bony lumps on the end or middle joints of the hands

  - Loss of flexibility


Interestingly, the first year of onset of the disease may bring
acute pain, that then fades within a year or so of its
appearance.  This is especially true of osteoarthritis of the
fingers.

The exact cause of osteoarthritis is not known but some
researchers believe that we are more susceptible to
osteoarthritis as we age. It may be caused by a combination of
factors, including being overweight, aging, a previous joint
injury, heredity and muscle weakness.

The pain of osteoarthritis can range from that of a  minor
inconvenience for some sufferers, to chronic and debilitating
for others.  In cases where pain is severe, joint replacement
surgery may be considered.

There is no cure for osteoarthritis, and treatment is geared
towards reducing pain and increasing joint. Treatment may
include medication, physical therapy, occupational therapy and
self-care.

Pharmaceutical medication is used to treat the pain and may
include, over the counter topical pain relievers that are rubbed
into the skin at the effective joint, NSAIDs and acetaminophen
taken internally to help with pain.

Prescription medications may include COX-2 inhibitors such as
Celebrex may be considered for relieving pain, But both Celebrex
and the recently removed from the market drug, Vioxx, are now
linked with some rather serious side effects including, high
blood pressure, and an increased risk of stroke and heart attack.

For some people, a side effect of living with chronic pain is
depression.  Since disturbances in sleep may accompany
osteoarthritis, anti depressants may be prescribed because they
can reduce chronic pain a well as help to alleviate sleep
disturbances.

From time to time a doctor may suggest that an osteoarthritis
patient receive injections of corticosteroid, which when
injected into the joint space can offer some relief from pain
and inflammation.

Surgical procedures can provide pain relief and relieve
disability that may result from the deterioration of the joints.
These procedures may include joint replacement; repositioning
bones and fusing bones.

The surgical procedures and prescription medications may be
overkill in the case where the osteoarthritis sufferer has only
mild pain and inflammation.  There is much that the mild or
occasional sufferer can do to alleviate their pain on their own.

Life-style changes can help the condition so dramatically that
it is sometimes the only treatment the occasional suffered will
need.

Some things that you can do to help with the pain and stiffness
are:

  * Exercise regularly

  * Control your weight

  * Eat a healthy diet

  * Apply heat to alleviate pain

  * Choose appropriate footwear to help support your back and hip
joints.

  * Apply cold for occasional flare-ups

  * Practice relaxation techniques


In all cases osteoarthritis sufferers can benefit from making
some changes in how they approach everyday activities.

  - Arm yourself with information and a "can do" attitude: Work
with your health care professional to take control of your
treatment and actively manage your arthritis.

  - Make use of a brace or cane if needed. A brace can greatly
help to support a painful knee. And walking with a cane can help
support an ailing hip.

  - Keep activity within your limits. Osteoarthritis can make you
prone to fatigue and muscle weakness. Take a short nap or rest
when you fell tired.

  - Avoid straining your finger joints. Use a kitchen tool or hot
water to help with opening jars and bottles.  Kitchen centers
and hardware stores are beginning to carry a supply of kitchen
aids to help with simple tasks that may be difficult for
osteoarthritis sufferers.

  - Take breaks. Periodically relax and stretch.

  - Maintain good posture. Good posture more evenly distributes
your body weight making it easier to support.


Regardless of the approaches that people take to dealing with
their osteoarthritis almost everyone can benefit from the use
of natural supplements.  Glucosamine. is a naturally occurring
substance that has been shown to be extremely effective in
treating osteoarthritis.

Phosoplex™ is a natural supplement takes glucosamine one step
better by combining it with Bio Cell Collagen II, a
concentration of many elements including glucosamine.

The makers of Phosoplex™ have a valid point when they tell us
"...If we consume only single elements involved in the complex
process of keeping our joints and other connective tissue
healthy we could only expect partial effectiveness." Phosoplex™
with its full spectrum of essential elements provides broader
nutritional support aiding the overall health of individuals
joints.



---------------------------------------------------------------
More information about  Phosoplex™ can be found at:
http://www.bodestore.com/phosoplex.html

Kamau Austin and Stephanie McIntyre are health and fitness
enthusiasts and advocates. They write on a regular basis on
timeless health and fitness tips at the Fit After Forty Blog.
See more useful health and fitness news and tips at...
http://www.healthandfitnessvitality.com/blogs/fitnessblog.htm

Article Title: Oh, Your Aching Back!


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Please consider this free-reprint article written by:
Kamau Austin
© Copyright 2005 Kamau Austin DBA AdPro Media Sales All Rights Reserved
==================
IMPORTANT - Publication/Reprint Terms
- You have permission to publish this article electronically in
free-only publications such as a website or an ezine as long as
the bylines are included.
- You are not allowed to use this article for commercial
purposes. The article should only be reprinted in a publicly
accessible website and not in a members-only commercial site.
- You are only allowed to change this article slightly for
obvious grammatical errors
- You are not allowed to post/reprint this article in any
sites/publications that contains or supports hate, violence,
porn and warez or any indecent and illegal sites/publications.
- You are not allowed to use this article in UCE (Unsolicited
Commercial Email) or SPAM. This article MUST be distributed in
an opt-in email list only.
- If you distribute this article in an ezine or newsletter, we
ask that you send a copy of the newsletter or ezine that
contains the article to kamau@...
- If you post this article in a website/forum/blog, ALL links
MUST be set to hyperlinks and we ask that you send a copy of
the URL where the article is posted to...
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Picture of writer available at:
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This Article must be published with a disclaimer as such...
This article is for general information purposes only. Before
under taking any exercise or treatment program always first
check first with your doctor and health professionals.
Specs in this article is as follows:
Words (including bylines): 740 , 65 Characters per line
Keywords: back aches, back pain, back pain solutions
Article Starts Below
===============================================================

Oh, Your Aching Back!
by Kamau Austin and Stephanie McIntyre



Back pain may begin to affect us as we get older. The statistics
surrounding lower back pain are surprising.  A staggering 60% of
adults will complain of back pain in any given year. Simple back
pain is usually caused by one of three conditions: strains,
sprains and osteoarthritis.

What is back strain?  Back muscles are among the longest,
strongest muscles in the body.   But despite their size these
muscles can actually tear.  When a muscle in the back tears or
rips that is called a muscle strain.

The most likely cause of muscle strain comes from calling on
the muscle to lift a heavy load before it is sufficiently warmed
up and ready for the activity of lifting.

There may be  subsequent bleeding into the injured area. Pain
will not necessarily be immediate.  Unfortunately, what
sometimes happens is that a person who has injured his back may
continue to engage in the activity that caused the injury since
there is no pain present, thereby further injuring his back.

Within a couple of hours bleeding into the injured area may be
of such volume as to cause pain.  The ripped muscle may then
cause pain, muscle spasms, and swelling.

What is a back sprain?  Sprains are caused by an over
stretching of the ligaments in the back.  They can sometimes
tear when stretched beyond their natural limits.  Sprains can
occur from a single activity or action or from more gradual
overuse over time.

A sprain in the lower back may also be caused by a tear in an
disc of the vertebra in the lumbar area of the spine.  A torn
disc may secrete a substances that causes inflammation.  Back
pain from a strain can limit activity from three to four weeks.
In some cases the pain can become chronic or the sprain may
recur due to inadequate conditioning.

What is osteoarthritis of the spine?  Spinal arthritis can also
cause back pain.  Osteoarthritis of the spine is caused by the
breakdown of the cartilage between the joints in the back of the
spine.  Friction results as bone rubs on bone.  Flexibility and
range of motion decrease.  Eventually bone spurs typically form
on the spinal vertebrae.

Osteoarthritis in the spine is of two types. osteoarthritis  of
the lower back (lumbar spine),which produces stiffness and pain
in the lower spine and sacroiliac joint (between the spine and
pelvis).

Osteoarthritis  of the neck (cervical spine, sometimes called
cervical spondylosis which can cause stiffness and pain in the
upper spine, neck, shoulders, arms and head.

How do I protect my back? Even though back injury can occur at
any time.  There are things that we can do to protect our back
from injury.

- Proper conditioning.  Working out to develop strength in your
back will lessen the likelihood that you will cause injury to
your back.

- Weight training and abdominal exercises go a long
way to strengthening both your actual back muscles as well as
the supporting muscles that help keep your back from injury.
Proper  technique. The way in which you perform physical
activity will help you keep your back healthy. Engaging the
knees and leg muscles when lifting will spread the weight out
among a great  area of the body.  Sharing the load with other
muscles will help keep a person from putting undue stress on the
back.

- Proper rest.  When you feel tired, your muscles are more
than likely tired as well.  Tired muscles are less likely to
provide adequate support. When you're tired, you're also more
likely to succumb to forces that could stress or overextend a
muscle.

- Proper warm-up. Stretching properly before and after physical
activity loosens up the muscles and increases range of motion.
The muscles will be less tight and less prone to injury.
Proper supplementation.  Lubrication of the joints and
cartilage can go a long way to lessening the chance that your
back pain will affect you. Phosoplex™ is a supplement that is
recommended for osteoarthritis.   It is a powerful, all natural
and safe solution for joint lubrication, pain relief and the
rebuilding of healthy cartilage.



For more information on Phosoplex™ see
http://www.bodestore.com/phosoplex.html:

Kamau Austin and Stephanie McIntyre are health and fitness
enthusiasts and advocates. They write on a regular basis on
timeless health and fitness tips at the Fit After Forty Blog.
See more useful health and fitness news and tips at...
http://www.healthandfitnessvitality.com/blogs/fitnessblog.htm

Article Title: [CORRECTION] Knockout Knee Pain


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Please consider this free-reprint article written by:
Kamau Austin
© Copyright 2005 Kamau Austin DBA AdPro Media Sales All Rights Reserved
==================
IMPORTANT - Publication/Reprint Terms
- You have permission to publish this article electronically in
free-only publications such as a website or an ezine as long as
the bylines are included.
- You are not allowed to use this article for commercial
purposes. The article should only be reprinted in a publicly
accessible website and not in a members-only commercial site.
- You are only allowed to change this article slightly for
obvious grammatical errors
- You are not allowed to post/reprint this article in any
sites/publications that contains or supports hate, violence,
porn and warez or any indecent and illegal sites/publications.
- You are not allowed to use this article in UCE (Unsolicited
Commercial Email) or SPAM. This article MUST be distributed in
an opt-in email list only.
- If you distribute this article in an ezine or newsletter, we
ask that you send a copy of the newsletter or ezine that
contains the article to kamau@...
- If you post this article in a website/forum/blog, ALL links
MUST be set to hyperlinks and we ask that you send a copy of
the URL where the article is posted to...
Kamau@...
Picture of writer available at:
http://www.searchengineplan.com/blogs/kamausmlx.jpg
This Article must be published with a disclaimer as such...
This article is for general information purposes only. Before
under taking any exercise or treatment program always first
check first with your doctor and health professionals.
Specs in this article is as follows:
Words (including bylines): 817, 65 Characters per line
Keywords: knee pain problems, knee pain solutions,
Article Starts Below
===============================================================

Knockout Knee Pain
Copyright © 2005 Kamau Austin, All Rights Reserved
DBA AdPro Media Sales
http://www.healthandfitnessvitality.com/


You may first feel it when attempting to bend down to pick a
dropped item or possibly you experience it as morning stiffness
that you feel when you first get up out of bed.   But whenever
it hits you knee pain will undoubtedly get your attention.

The good news about knee pain is that it responds well to self
care measures.


There are a number of factors that can put you at risk for knee
pain.  Some of them are:

Overweight:  If you weigh more than you should, you put more
stress and pressure on your knee joints.  Over time this excess
pressure can cause pain.

Overuse:  An inflammatory response can occur when a repetitive
activity, causes a muscle to get fatigued.  This inflammatory
response can damage surrounding tissue.  This can be further
compounded when you don't give the knee enough time to fully
recover thereby making it prone to re-injury.

Lack of muscle strength:  Experts site lack of strength and
flexibility as the leading cause of knee injury and pain.  Weak
or tight muscles offer less support for the knee joint.

Mechanical problems:  Having misaligned knees, one leg that is
shorter than the other or other structural abnormalities can
contribute to knee pain.

Previous injury:  If you have previously injured your knee
chances go up that you will injure it again.  Possibly because
the knee was not given enough time to properly heal or because
the knee doesn't return to the condition it was in prior to the
injury.

Age:  Some knee related conditions affect young people more
often than old, for example Osgood-Schlatter disease or patellar
tendonitis. Other conditions such as gout and osteoarthritis
tend to occur in older people.

An injury to the knee can affect any of the ligaments, tendons
Or bursa (fluid filled sacs of the knee) or a combination of
these areas of the knee.


Some of the most common causes of knee pain are:

- Bursitis - An inflammation that comes from pressure on the
knee.  The pressure may be from repeated overuse, kneeling for
long periods of time or other injury.

- Tendonitis - Pain that occurs in the front of the knee.  It
usually gets worse when going up and down stairs.  This is a
common injury of skiers, runners and cyclists.

- Torn ligaments or cartilage - This injury can cause severe pain
and lack of stability of the knee joint.

- Strain or Sprain - A minor injury to the ligaments cause by
sudden or unnatural twisting.

- Hip disorders - May cause you to feel pain in the knee area.

- Osteoarthritis - a condition affecting the joints characterized
by pain and stiffness

- Gout - A metabolic disorder caused by an accumulation of uric
acid in the joints.


As mentioned above knee pain responds well to self care.  Some
of the things that you can do if you experience knee pain are:

- Apply ice 15 minutes at a time, initially and then about 4
times a day thereafter until the pain subsides.

- Rest and avoid the activities that contributed to the initial
injury

- Elevate your knee to bring down the swelling

- Over the counter medications can provide pain relieve from
pain.

- Sleep with a pillow underneath the affected knee

- Gentle compression, such as with an Ace bandage may reduce
swelling and provide support


It is not always possible to prevent knee pain but there are
some things that you can do to lessen the likelihood that knee
problems will occur.

- Keep off excess weight.   Maintaining a healthy weight will
keep your knees from having to support more than they were
designed to support.

- Stay flexible.  Weak muscles make you more prone to injuries
of the knees.  So do stretching exercises, daily to maintain
flexibility

- Exercise wisely.  Don't exercise when you have pain or you're
tired.  If you have chronic injuries consider switching to
sports or exercise that put less stress on your joints.  For
instance swimming instead of basketball.

- Get good fitting shoes.  When shoes fit poorly we may
compensate in the knees and hips, causing them to be misaligned
and making them prone to injury.

- Proper supplements:  There are supplements that can help the
body keep the ligaments and joints lubricated, and actually help
rebuild cartilage.


Like Phosoplex™ is a supplement that is recommended for
osteoarthritis and joint pain.   It is a powerful, all natural
and safe solution for joint lubrication, pain relief and the
rebuilding of healthy cartilage.

If you follow the above suggestions you will go a long way to
knockout knee pain before it begins.