Vitamin K And Calcium Rich Foods

Vitamin K And Calcium Rich Foods
Vitamin K And Calcium Rich Foods

Knowing which nutrients are important isn’t enough; you also need to know the natural sources of vitamins and minerals and what they can do for you too. Here we will discuss vitamin K and calcium and find out why they are so important that knowing their natural food sources will always be beneficial to you.

Vitamin K

Food sources: kale, collard greens, spinach, Swiss chard, mustard greens, parsley, turnip greens, Brussels sprouts, broccoli, Romaine lettuce

Vitamin K is also found in fermented products such as cheese and yogurt, for the bacteria in these foods created a special type of the vitamin known as K2. However, nutritionists state that the foods listed above as well as other leafy green vegetables give the healthiest form of vitamin K.

Benefits

The benefit that vitamin K is best known for is its indispensable role in proper blood coagulation. In fact it shouldn’t be seen as a benefit but a necessity, for lack of the vitamin greatly reduces the clotting process. A vitamin K injection dose of 100 micrograms or more are often given to those who have bleeding disorders, such as people who get nosebleeds regularly or women who have heavy menstrual bleeding.

Vitamin K is also important for keeping the bones strong and healthy, and it helps make sure that calcium is stored in the bones and doesn’t start forming crystals on the tissues and arteries, which can be dangerous.

Calcium

Food sources: yogurt, sesame seeds, milk, tofu, sardines, cheese, cinnamon, spinach, collard greens, turnip greens

Benefits

Calcium works closely with vitamin K for keeping the bones strong and properly dense, thereby protecting against bone marrow loss, low bone marrow mineral density, and osteoporosis. Together with the mineral known as phosphorus, it forms calcium phosphate to make sure that the bones grow into their proper shape. Calcium is also important for aiding other nutrients in keeping the blood cells, nerves and muscles functioning correctly. When the body gets too little of this mineral, it will start using the calcium stores deposited in the bones, and in time this can lead to osteoporosis and bone fractures.

Both vitamin K and calcium are found in green and leafy vegetables like spinach and the greens of collards and tofu, and by making a point of eating these food sources regularly, you lower your risk of developing bleeding disorders and problems of the skeletal system. The natural sources of vitamin K and calcium also present plenty of other nutrients so you can get and maintain good health all the time.

Get Effective Creatine Dosage

Get Effective Creatine Dosage
Get Effective Creatine Dosage

When creatine is supplemented on a specific schedule, it needs to be taken in a dosage that is to be absorbed by the muscles to the maximum possible levels. This helps in maintaining a high level of creatine in the muscle at all times. Creatine must be loaded after a period of abstinence. This means a cycle of creatine dosage involves a creatine-loading period and a creatine abstinence period. This routine usually involves loading the creatine continuously for three days, followed by a three-day abstinence period. This is then followed by another loading phase.

The dosage of creatine should be around 20 grams per day, although this does vary dependent on the size of the individual. It is thought that those who have a weight of around 180 pounds or more can consume more in the region of 25 grams per day. Individuals weighing between 150 and 180 pounds can take from 20 to 25 grams per day. Those who weigh from 140 to 150 pounds can take up to 20 grams per day. Any individual weighing less than 140 pounds would ideally not exceed 15 grams creatine per day.

The concept of when to take creatine should be clearly understood before commencing any procedure. One serving of creatine monohydrate can be taken around ten minutes before a workout. Another serving can then be taken around ten minutes after the workout has been completed.

When creatine is heavily loaded in the body, the creatine receptors in the muscles can get desensitised. The period of creatine abstinence is designed to prevent this. These off periods will help in reducing down regulation of receptors. It is also recommended that the user drink adequate amounts of water. For a 5 gram dosage of creatine monohydrate, at least 20 Oz of water must be drunk.

The concept of when to take creatine should be clearly understood before commencing any procedure. One serving of creatine monohydrate can be taken around ten minutes before a workout. Another serving can then be taken around ten minutes after the workout has been completed.

When creatine is heavily loaded in the body, the creatine receptors in the muscles can get desensitised. The period of creatine abstinence is designed to prevent this. These off periods will help in reducing down regulation of receptors. It is also recommended that the user drink adequate amounts of water. For a 5 gram dosage of creatine monohydrate, at least 20 Oz of water must be drunk.

An Honest Eat Stop Eat Review

An Honest Eat Stop Eat Review
An Honest Eat Stop Eat Review

Eat Stop Eat has created a virtual divide in the fitness community with its radical yet simple approach to losing weight. It was this curiosity that got me to actually buy a copy of Eat Stop Eat when it was recommended to me by a friend.

What the author seemed to be saying was simple enough, by not eating foods for controlled periods of time, you can reduce the total calorie intake daily. While this was a simple enough concept, I was really not sure if it would work as advertised.

While reading through the book, the author Brad Pilon gives specific reasons and quotes studies which support his theories about weight loss. Now being the cynic that I was, I actually went online to check all of the studies and claims about the science behind Eat Stop Eat. And guess what?

It all checked out. Each and every concept, every theory was sound and verifiable.

While this was all fine, there was still the matter of actually being able to follow through with the diet for enough time to see the results.

Most other books and diets I had tried were only moderately effective for me because I wasn’t able to stick with them long enough. But to my pleasant surprise, the way Brad explains the concept of nutrition and weight loss makes intermittent fasting seem like the most natural thing in the world.

And since it didn’t require me to radically alter my lifestyle by not having to eat stuff which I didn’t like at times which weren’t convenient to me, I have been following the program regularly, and it works like a charm.

Now I won’t say that this is the absolute Holy Grail of diet programs, but it doesn’t need to me. All that matters is that IT WORKS. It did for me, and I’m sure if you stick with it, it will work for you too.

How Does Creatine Works

 

How Does Creatine Works
How Does Creatine Works

Creatine monohydrate is used in the muscles to produce phosphocreatine. Phophocreatine plays an extremely important part in the reformation of adenosine triphosphate (ATP). ATP is essential for muscular contraction.

Our muscle fibers store ATP, but only enough to fuel muscle contractions for around 3 seconds. Creatine supplementation replenishes ATP levels more quickly after the initial energy is used up, provided the muscles with more energy.

When creatine accumulates in the human-skeletal muscle it results in positive improvements in exercise performance. The most widely accepted theory of explaining the benefits of creatine supplementation in muscular performance is the energetic theory. This theory states that an increase in muscle creatine leads to an increase in training intensity. This in turn increases training stimulus, which ultimately leads to larger improvements in physiological adaptations to training, such as increases in muscle mass and strength.

Our muscle fibers store ATP, but only enough to fuel muscle contractions for around 3 seconds. Creatine supplementation replenishes ATP levels more quickly after the initial energy is used up, provided the muscles with more energy.
When creatine accumulates in the human-skeletal muscle it results in positive improvements in exercise performance. The most widely accepted theory of explaining the benefits of creatine supplementation in muscular performance is the energetic theory. This theory states that an increase in muscle creatine leads to an increase in training intensity. This in turn increases training stimulus, which ultimately leads to larger improvements in physiological adaptations to training, such as increases in muscle mass and strength.

Elevated levels of creatine in the body provide the muscles with more energy. This means that increased creatine stores allow for an athlete or bodybuilder to train at a higher intensity for longer, thus increasing the amount of work the muscles are partaking in, leading to an increase in muscle size and strength.
Elevated levels of creatine in the body provide the muscles with more energy. This means that increased creatine stores allow for an athlete or bodybuilder to train at a higher intensity for longer, thus increasing the amount of work the muscles are partaking in, leading to an increase in muscle size and strength.

Creatine supplementation is useful for individuals who play sports, lift weights, swim, run, and partake in other high intensity, short duration activities.

Do you about the Creatine Side Effects?

Do you about the Creatine Side Effects
Do you about the Creatine Side Effects

An important issue surrounding creatine supplementation is safety. Although creatine has been closely evaluated for around 10 years, many concerns surrounding this issue continue to surface.

Unfortunately, alongside the high quality creatine research, there is also a large amount of misinterpretation when it comes to creatine use, and only science-based information should be trusted.

A number of anecdotal side effects have been reported regarding creatine supplementation, which means there is no scientific evidence to date, which backs them up. Some of these include kidney stones, cancer, and dry skeletal muscle. However, there are a few, more rational physiological safety questions raised and considered potentially problematic with regards to creatine ingestion. For example, concerns have surfaced over the medical safety of a certain population of creatine users. These concerns are surrounding renal and liver function, muscle and liver enzyme efflux, blood volume, electrolyte status, blood pressure and general markers of medical safety. Some research has also shown that creatine ingestion could increase the probability of developing anterior compartment syndrome complications.

A number of anecdotal side effects have been reported regarding creatine supplementation, which means there is no scientific evidence to date, which backs them up. Some of these include kidney stones, cancer, and dry skeletal muscle. However, there are a few, more rational physiological safety questions raised and considered potentially problematic with regards to creatine ingestion. For example, concerns have surfaced over the medical safety of a certain population of creatine users. These concerns are surrounding renal and liver function, muscle and liver enzyme efflux, blood volume, electrolyte status, blood pressure and general markers of medical safety. Some research has also shown that creatine ingestion could increase the probability of developing anterior compartment syndrome complications.

A few of the less serious side effects associated with creatine use include dehydration, water retention and upset stomach. Dehydration would be caused by the fact that more water than usual is being drawn in to the muscles, thus potentially causing dehydration. Increasing consumption of water whilst taking creatine supplements can easily counteract this.

To conclude, creatine is largely considered to be a safe and effective supplement, however more research needs to take place regarding its long-term health effects.

Get the Creatine Supplementation

Get the Creatine Supplementation
Get the Creatine Supplementation

Creatine is typically taken as a performance-enhancing supplement. Since it’s over the counter availability to consumers in 1992, creatine has become one of the most popular nutritional supplements among exercise and sport populations. Creatine is also one of the most extensively researched and validated supplements available.

It is known to increase performance in muscular strength and power activities, and enhance short bursts of muscular endurance, thus allowing for greater muscular overload in order to improve training effectiveness. In short, Creatine supplementation reportedly increases a muscle’s ability to contract under heavy loads, enabling the lifter to lift more weight or obtain more repetitions.Creatine can be found naturally in the body and is primarily located in the skeletal muscle. It plays a vital role in the reformation of a molecule essential for muscular contraction, adenosine triphosphate (ATP). The modes of exercise most affected by creatine supplementation are shown to be high-intensity, short duration, and repeated exercise bouts.

Of the hundreds of supplements that claim to enhance performance, only creatine has proved itself both in the laboratory, and in the gym. Oral creatine supplementation has been shown to provide a number of benefits. These include increases in lean muscle mass, muscular strength, and enhanced performance in various athletic capacities. Individual response to creatine does vary from user to user. Some trainees report dramatic gains in strength, whereas others note minor improvements.

It is known to increase performance in muscular strength and power activities, and enhance short bursts of muscular endurance, thus allowing for greater muscular overload in order to improve training effectiveness. In short, Creatine supplementation reportedly increases a muscle’s ability to contract under heavy loads, enabling the lifter to lift more weight or obtain more repetitions.Creatine can be found naturally in the body and is primarily located in the skeletal muscle. It plays a vital role in the reformation of a molecule essential for muscular contraction, adenosine triphosphate (ATP). The modes of exercise most affected by creatine supplementation are shown to be high-intensity, short duration, and repeated exercise bouts.

Of the hundreds of supplements that claim to enhance performance, only creatine has proved itself both in the laboratory, and in the gym. Oral creatine supplementation has been shown to provide a number of benefits. These include increases in lean muscle mass, muscular strength, and enhanced performance in various athletic capacities. Individual response to creatine does vary from user to user. Some trainees report dramatic gains in strength, whereas others note minor improvements.

Although creatine research options have advanced over the last fifteen years, there does need to be more research into the safety aspects of the long-term use of creatine supplementation. This evolving research cycle seems promising as well as exciting for this effective nutritional supplement.

Whey Protein – Benefits and Types

Whey Protein – Benefits and Types
Whey Protein – Benefits and Types

Among all of the protein powder supplements, we all know the importance of whey protein in our life. Whey protein is the globular isolated product from whey. It is the byproduct of cheese. Some preclinical surveys say that whey protein has anti cancer properties. Currently whey protein has been found as a way to reducing the disease risk as well as some treatment for some diseases by supplements.

Whey is left over when milk concentrates and contains everything which is soluble from milk. 5% lactose and lactalbumin has been removed after cheese has been processed. After that fat has been removed and processed for the human foods by increasing the protein after removing some non protein material and lipids.

Now we will focus on different types of whey protein which are currently available in the market today.

1> Whey protein concentrate:
It is the most common and basic type of whey. It contains 28 to 29% protein. Contains low level of fat and cholesterol but have high amount of carbohydrates in the form of lactose which are bioactive compounds. Some cheaper whey protein concentrate contains some high level of fat in compare to other products, but this fat will help you to increase the immune system level.
2> Whey protein isolate
It is the purest form of whey because isolate removes the lactose and fat from whey protein. It contains 96% of pure protein and gives you most protein per gram. It is lactose, cholesterol and fat free form of whey protein. It has high Biological value and can easily absorb by human body. It contains all kinds of essential amino acids which our body needed and can’t produce by itself.

3> Hydrolysates
For the purpose of metabolism; this whey protein has been hydrolyzed. It is the most costly form of whey protein. It is less allergenic then other form of whey protein. Because of hydrolization, absorption rate will be higher than other form of whey protein .Used by serious athletes and muscle makers.

4> Whey Blends
It is mixture of concentrate and whey protein isolate. It contains excellent amino acid profiles. Most popular type of whey protein today contains less lactose, carbs and fats in compare to whey protein concentrate. Some whey blends are totally whey concentrate so be careful while getting it.

OCD Disorder

OCD Disorder
OCD Disorder

Many of us have to double check if the car is locked, or the gas is switched off. It almost seems like a habit. Some may call it a quirk. But with people suffering from an OCD disorder, obsessive thoughts and compulsive behaviour are so strong that such quirks come in the way of enjoying their daily lives socially, occupationally, educationally, etc. They can’t seem to get rid of them, which makes them feel helpless, irritated and alone. This is one of the common mental health ailments existing in the world. Some medical professionals describe it as an exaggerated ongoing reaction to stress and anxiety. Patients often realize that the obsessive thoughts they have about things are sometimes irrational, but yet feel unable to resist the urge.

It is believed that there are four types of OCD. They are fixations that are aggressive, sexual, religious or harm-related with checking compulsions; obsessions of contamination are associated with cleaning compulsions; mania about symmetry that are accompanied by arranging or repeating compulsions; and indications of hoarding. The first type of patients, are called the doubters and sinners. They are fearful that if everything is not perfect, they will be punished in some way or have terrible things happen to them. Second are the washers. These are people who are afraid of contamination of some kind. The third type, are called counters and arrangers, who pay special attention to order and symmetry. They may also be obsessively superstitious about particular colours, numbers, arrangements, angles, etc. And the last type is known as the hoarders. These are people who fear throwing things away. They collect everything that they don’t need or use.

Patients suffering from OCD are more likely to also develop other disorders like Tourette’s syndrome, trichotillomania, anorexia, bulimia, depression, panic disorder, hypochondriasis, bipolar disorder, and obsessive compulsive personality disorder (OCPD). The good news is that today there is a variety of help available for OCD. This includes cognitive behavioral therapy, medication, and deep brain stimulation surgery. The cognitive behavioral therapy focuses on exposure and response prevention, and teaching the individual healthy and effective ways of responding to the obsessive thoughts. Medication involves anti-depressants and some other mood controlling drugs, but it has been noticed that medicines provide minimal relief if not used in combination with another treatment.

On the other hand, deep brain stimulation procedures are gaining popularity as an acceptable surgical treatment for OCD disorder. The surgery is entirely reversible and well-received. To find out if this psychosurgery option is the ideal one for you, call your neurosurgeon today. If you do not know of a doctor who performs DBS, search online for a reliable and reputable doctor. Internet can be a great resource for you to read up on such procedures.

As Seen On TV Official Secret Restaurant Recipes Worth The Money

As Seen On TV Official Secret Restaurant Recipes Worth The Money
As Seen On TV Official Secret Restaurant Recipes Worth The Money

Once again, It is I! The Fat Guy Who Buys Things Online. On today’s list, I have recently purchased another internet program I’ve been trying out for the past week, and I’m happy to say I can finally cook something really good. This amazing e-product is called “As Seen On Tv Official Secret Restaurant Recipes”. You’re probably wondering about the cheesy name and lingo that comes to mind, don’t worry it’s actually quite the informative piece of e-merchandise that I’m proud to have purchased.

Now I’ve always been a picky eater, and anyone who knows me say’s the exact same thing. I like to eat TASTY foods, but over the years I’ve noticed my wallet suffers from my high standard taste buds, and even worse now from countries current economic state. I knew I had to find an alternative, and a good long-term one.

After searching the net for a good 3 hours, I finally found something. A site promoting over thousands of world-class, top end dishes. To make this an even better find, they don’t just sell one lame e-book, they offer videos of step-by-step instructing by world-class chefs on how to re-create those top dollar dishes you find at any high-class restaurant. Amazing isn’t it, just what I guy like myself needed since I’m more of a visual learner than a reader. To top it all off, I bought this product on one of their special deal days where they sell their program for 60% off PLUS 7 additional free bonus gifts! It’s exciting that I got this deal, I’m a proud owner and would love to share the joy and money saving food techniques all available on this link

This little investment will help you save TONS of money over time. I know I’ve saved $285 on eatting out this week just by making my own dishes at home, and damn tasty ones for sure!

Meeting Your Nutritional Needs

Meeting Your Nutritional Needs
Meeting Your Nutritional Needs

When you are trying to meet your nutritional needs, it will be extremely important to make sure that you do everything in your power to make sure that you are putting the right foods into your body. The longer you take to look around and do your research into this matter the better, because you will have to make sure that you are doing the right thing for your own body. Just make sure that you spend an adequate amount of time doing research online before determining what your nutritional needs are like.

Everyone has their own set of nutritional needs. Some people need certain vitamins and minerals more than others. Those who are overweight will obviously not want to consume as many fatty foods as those who are skinny and under their ideal weight. Use the internet to your advantage when you are trying to formulate the best possible nutritional plan for yourself, because it is a resource which will be able to help you out quite a bit with this. Just make sure that you gather as much information as possible when trying to determine what your nutritional needs are.

Those who are determined to get healthy and stay that way will certainly need to take a long look at their nutritional needs so they will be able to see what exactly they are. Everyone needs certain foods like fruits and vegetables in their diets because of how much they have to offer nutritionally. You will find that with all of the vitamins and minerals in fruits and vegetables, they are great to eat as a snack on a regular basis. Good nutrition means finding the right foods for you and eating them as consistently as possible, not just once in a while.

People who eat healthy once in a while and snack on junk food the rest of the time are not going to make any progress, whether it is losing weight or just becoming a more physically healthy person. You will have to make sure that you do everything you can to find out what your own nutritional needs are so you will know which foods to start eating. In the end you will be glad that you took the time to do all of this research because of how it will be able to benefit you in terms of your overall health.