Chamomile Tea As A Sleep Aid

There is no feeling quite like putting an end to a long day by crawling under the cool sheets of your bed and closing your eyes against the labors of the world. For many, the hours in bed can be the only time they are truly able to be alone and at peace with themselves. Of course, there can be few things as frustrating as having that peaceful sleep time interfered with. Sometimes, you may have no idea why your sleep is not coming and no idea of what to do about it. You are leery of prescription and over the counter sleep aids because of their side effects, which many times can be drastic and unpleasant. All you want is a return to a normal sleep schedule and to wake up in the morning refreshed and ready to go. In the efforts of achieving this return to normalcy, you may wish to give thought to chamomile tea. It is purely natural and studies have shown it can be a tremendous aid to those missing their sleep.

A typical day in many a working adult can come with a big helping of stress, compounded with overindulgence in caffeine. If you find you can't get through the day without coffee and/or soda, chamomile tea could be the perfect counterbalance to settle your nerves before you climb into bed. Chamomile tea has been shown to work as a depressant, thus bringing your nerves down to a manageable level before trying to close your eyes and get the forty winks you've worked so hard for. In addition to the effects on the nervous system, all of this caffeine can wreak havoc on your digestive system, leading to an upset stomach at night, particularly when lying down. Chamomile tea can again serve as an aid. Chamomile has properties known to settle the stomach, as well as settle the nerves.

There is some amount of dissent in the scientific community as to whether chamomile provides the effects it has long claimed to. While the jury may be out on the exact properties and their exact effects, it can't hurt to give it a try. Chamomile's effects are very popular anecdotally, and there are few if any reports of any adverse effects. Something can also be said for the placebo effect. Perhaps sitting with a warm cup of tea and taking the time to relax and focus on settling yourself for sleep has just as much power as an activity as any perceived herb in the tea.

If you'd like to give chamomile tea a try, the best effects are typically found by sipping a cup of the tea a half hour to an hour before you intend to go to bed. In addition to trying the tea:

Try shutting yourself free of distractions and stimulators at about the same time.
Turn of the television.
Minimize your interactions with others.
Avoid other things that lead to a state that isn't conducive to sleep.
Reading a book can be an excellent way to stir up the sleep hormones.

Some people recommend sitting and reflecting on the day, but for those not living the life they wish they were, this can lead to more stress than just about anything else you can do. Use this time to forget about the day, not dwell on it.


Richard Smart writes for Natural Health Products, Inc and online natural health company which provides a very effective sleep aid product.




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Top 7 Benefits of Owning a Home Treadmill

Fitness is a world mantra. Old and young are aiming for fitness, beauty and vitality. The way to stay fit is to exercise. The best form of exercise according to fitness gurus in walking. But world over today treadmills are extremely popular and outsell other fitness machines.

There are over 60 million treadmill owners and the number grows by over 10% each year.

Walking on treadmills has many benefits:

1. Regular walking burns calories and ones muscles. It makes blood flow and oxygenation increases. Treadmills are known to help burn calories at faster rate than any other form of exercise.

2. Treadmills prevent the body from becoming complacent and constant present the muscles with variations as well as increased levels of difficulty.

3. Exercising on a treadmill is perfect cardio vascular exercise.

4. With a treadmill in the home aspects like good weather, rain, snow, or sleet does not matter. The walking can be done from the comfort of home or office and an anytime.

5. Treadmills are low impact and so injuries are minimized. High end treadmills have surfaces that reduce impact and reduce pressure. Achilles heels, tendons, knee joints, back muscles, ankles, and thighs are all protected from injury while burning calories.

6. Treadmills have many options and so you can set fitness goals and stimulate running up and down hills, work on speed training, set conditioning goals, and weight loss aims.

7. Benefits include working of all skeletal muscles, the heart and respiratory system. So with the least amount of effort and time spent the needs are met. THRT , or target heart rate training is achieved.

It is possible to reap the benefits of good health by buying the right kind of treadmill. Buying a treadmill is not important it is its proper use by chalking out an optimal exercise program. Exercise routines can be completed while listening to music or watching television. All that is essential is determination and a good pair of running shoes. A study reported in the Journal of American Medicine indicated that exercising on a treadmill outpaced an exercise bicycle, rowing machine, or cross country skiing machine.

Burning calories is one aspect of using a treadmill. Other benefits are seen in people suffering from hypertension, osteoporosis, back pain, or knee troubles.

According to Harvard Medical School walking for forty-five minutes five times a week will cut your chances of getting the flu or cold by half. Treadmills are beneficial and even have advance features that help track the progress of the user. To reap maximal benefits users must learn all about the correct footwork, hip rotation, arm swing, and footwear. To maximize the work out it is important to aim for the target heart rate zone. For this an user needs to subtract his or her age from 220 to deduce the maximum heart rate or MHR. The ideal target zone should be between 50-90 % of the target zone.

A treadmill can put users on the fast track to good health.


Timothy Rudon is a writer for Treadmills , the premier website to find treadmills, treadmill, treadmill reviews, treadmill ratings, proform treadmill, best treadmill, discount treadmills, cheap treadmills and many more.




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Never Too Old For Sports

When do we ever tire of sports? The answer is 'never.' I love the new sports websites. Participating in communities like this can connect us with the hobbies we have always enjoyed. Why do people think they need to avoid their favorite haunts, just because they are older.

One benefits of online sites is that you get freebies. You can watch online rugby games from the web, no cable needed. Keep on top of the entire industry.

So, before you sit down to watch another television rerun, take a look at the 'real' entertainment offered on the web.

Muscle Support - How to Keep Muscles From Breaking Down and Slow Aging

Ok, all you Strength Trainers, Athletes, Runners, Physical Activists, and all of us. Everyone of us needs to join in. Forget all the Hype that's being advertised in all the Muscle Mags. The truth of the matter is there's lots of Nutrients that will help build, repair and keep strong muscle mass as we go down life's path, with no apparent sign of decrepitude, occurring in Human Muscular Structure. Being that there is always a loss of Lean Body Mass every decade. This is where poor nutrition rears it's ugly head. Ageless Foundation has Ultra Max Hgh Gold with Alphatrophin. That means combined ingredients, such as Anterior Pituitary, GPC (Alpha Glyceryl) Brain Food, Acetyl Carnitine, Arginine all work with the main Endocrine System (Glands) in an Effervescent Powder. This keeps your Muscles, Bones, Joints, and even Injuries intact. Or the Spray called Somatotrophin, with GABA. And there's a Veggie One, also Effervescent with 22 packets.

Take note-anyone with Bone and Osteo issues. Repeated training before Glycogen stores are replenished, you risk damage or loss of Muscle Tissue. Recovery not only from being a workout person, but what of those recovering from illness, accidents, hospital stays. Did you know that? National Health Products with Hot Stuff It's really 'HOT' has so many nutrients, Chinese Herbs, Antioxidants, Energizers, Healing and Immune Boosters, has a list as long as your arm.

We could actually keep a person alive on a deserted island. Comes in Flavors, with no artificials, and can be mixed by hand unless you throw fruit in. Can also be taken as a Meal replacement. Now here one for the Vegetarians, Nutra Soy with Certified Organic Vanilla Extract has all the Isoflavones and can always be mixed with frozen blueberries right from the freezer. Now Foods has a Soy Protein Non Gmo, also. As a special treat in your Protein Shakes, always add the Omegas. The New Supreme Blend DHA Omega, in high percentages of all the Essential Fatty acids by Now Foods, or their 3-6-9 Omega Blend, all helping Lean Body Mass, Inflammation, sending Lubrication to Joints besides helping with Dry Eyes, Skin & Hair. Creatine, the Muscle Supplement, born in 1926.

With so many years of research, Dr. Allan Hollister MD, PHD, University of Colorado Health Sciences Center in Denver, researched the impact of Creatine on Muscle Wasting Diseases. According to double blind studies, it's not only food for your Muscles to increase Muscle Mass and Strength, but is a Supplement for all ages. Country Life's Other Brand Irontek is also Protein for more Muscle Strengthening. Ast Sports Science has the VP2 with Micronized Whey and presents L-Glutamine, an Amino Acid with lots of power for Glycogen Replenishment and Maintenance. Anabol Naturals, (I've been dealing with their Aminos for years) has Amino Balance in Caps 100% Crystalline free Form Aminos. GLUTAMINE has also been known to reduce Blood Glucose and Insulin. Hyperglycemia and Hyperinsulinemia are also a benefit. According to studies at Duke University. (No wonder why Atkins worked) One needs to eat Protein every day, it cannot be stored. Regeneration of Cells and Growth are taking place every day. Now Foods has Whey Protein in great flavors, and in Economy Sizes. 20 Amino Acids make up your Protein. 10 Amino Acids can be manufactured by your body, called Non-essentials.

You get the other 10, through Food and Nutrients. You get Complete Aminos in your Protein Shakes. If you are having discomfort with your Protein Shake, try Cultrelle Blend of Probiotics with Lactobacillus. If you don't feel like Flexing those Muscles, and know you need to Work Out, Cyclone Cider will get you going! An All Natural Liquid Blend of Ginger, Horseradish, Cayenne, Garlic and Parsley. Couple of drops on the tongue, you will be Tingling all day.
Ast Sports Science has R-ALA, Alpha Lipoic Acid, taken with Creatine, enhances the absorption and helps with Insulin Balance. While Endurox has Recovery Drinks in Luscious Flavors, which help with Endurance and Fat Burning. Hi Tech Pharmaceutics has Lipodrene The No 1 Selling Energy, even has Hoodia, also Yohimbe, Cocoa, Green Tea, Caffeine and other Exotics. Go slow with this one, you might be flying around, but the lethargic, low thyroid ones could use this. Start with one. Muscletech also has Diet Tech, keeping you full with Glucomanna, this comes from Konjac Root, Jack Lalanne gave this 5 Stars 20 years ago, also has Guarana, Yerba Mate, both South American Herbs.

Now for you Pak Rats, those that prefer Multi Vits & Minerals in Packets, that have all the Essentials. Healthy-N-Fit with Nutri Pak, has that kind of convenience, especially for you guys. For good Nutritious Snacks, to go along with your Protein Shakes, Now Foods has Walnuts, Sunflower Seeds (good for the Prostate) Organic Cashews. Jarrow has Peanut Seed Butter, cold pressed. Ruths Hemp Foods has Hemp Oil Bars (great flavors) Muscletech has the Nitro Tech Bars in Crunchy Chocolate and other Stupendous Flavors. (means yummi) To aid in recovery use a meal replacement 15 minutes to 2 hours after your work out. That's when Muscles are more receptive to new Glycogen, which is converted into the cells and tissues for energy. So keep those Muscles Cooking.!

Written exclusively for HerbsPro by Suma G Nathan, Certified Registered Holistic Nutritionist/Chinese Herbalist




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Stopping Stress

How To Defend Yourself

Do you ever find yourself feeling overwhelmed? Do you sometimes feel like you just have too much to think about? Does it make you tired, irritable, or even depressed? What can you do about it?

People rarely go to the doctor to say "I think I have stress," and yet the National Institutes of Health say that 80% of illnesses are caused by stress, directly or indirectly. Hormones, such as adrenalin, are released into your blood when you're stressed. This causes a rise in blood pressure, a faster heart and breathing rate, and faster conversion of glycogen into glucose. These are good things if you need to escape a charging grizzly bear, but when these effects are prolonged, the immune system is depressed, and your body suffers other negative changes.

Common effects of prolonged stress include fatigue, pain in the muscles and joints, headache, mental confusion, depression, anxiety, and irritability. Stress reactions cause your body to use too much energy, which can result in physical and mental weakness.

Managing Stress With Meditation

Years ago at Stanford University, an analysis of 146 meditation studies was done. The conclusion was that meditation not only was beneficial at the time of practice, but that it significantly reduced anxiety as a character trait. The studies focused on transcendental meditation, but it's probable most methods have similar results. (Reported in the Journal of Clinical Psychology 45: 957�974, 1989.)

The bottom line is that stress is a killer, and that meditation really can help you defend yourself. Traditional meditation may have the most beneficial effects, but maybe you're short on time, or uncertain about learning to meditate. In that case, there are two simple techniques you can learn in a few minutes, and start using today.

The first is a breathing meditation. Close your eyes, let the tension drain from your muscles, let go of your thoughts (to the extent possible), and breath deeply through your nose, paying attention to your breath. As thoughts or sensations arise, just acknowledge them and return your attention to your breath as it goes in and out. Do this for five or ten minutes.

To use the second technique, stop whatever you're doing when you feel stressed, and take three deep breaths. Watch yourself until you identify what is bothering you. Are you worried about something? Is there a letter you need to write? Maybe your neck is sore. Note everything you find.

Now deal with these stressors. Write the letter that's on your mind, take an aspirin, put things on tomorrow's list. If the best you can do is recognise there's nothing you can do right now - then do that. With practice, you'll get better at finding what's just below the surface of consciousness, irritating you. After you address these things, close your eyes, take three deep breaths, and you'll feel more relaxed and able to think clearly. Try it now.


About The Author


Steve Gillman has meditated and studied meditation for over twenty years. You can visit his website, and subscribe to The Meditation Newsletter at: http://www.TheMeditationSite.com/newsletter.html.




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Fitness Outside of a Gym

As society grows more sedentary, people are moving inside to exercise. They are forgetting about the beauty outside, and the joy and exhilaration of being free. There is nothing more freeing than grabbing a couple of a backpacks and setting out toward the nearest trails.

Your backpack may hold a laptop while you hike to the nearest park for some private blogging or chats with friends. Or, it may be a 'fair weather' trip down local trails. No matter where you live, in the mountains, in the city, or in a tourist area, there are places where you can put on a backpack and hike. The extra weight will improve the cardiovascular and muscle building benefits.

Just remember to talk to your doctor first.

6 Reasons Why Exercise Is Important

You need to get in more exercise, probably. It will improve your life in a myriad of ways. But the first step towards embarking on a fitness plan is always motivation. And to get motivated, you have to understand why you need to change your diet or invest the time into exercise. Here are just a few of many ways exercise change your life for the better.

1. Exercise Improves your Stamina

Exercise don't just improve you stamina for physical activities either. It helps you last longer on work projects, school assignments, and anything else that might require a great deal of sustained concentration. It does this by training your body to use its energy reserves more efficiently, and thereby giving more energy to do the things you do every day. Every action will feel easier and take less effort. And you will have more energy to engage in your favorite hobbies.

2. Exercise Prevents Diseases

Our bodies are actually built for exercise. A lot of it. If we don't give it the exercise it craves, a lot of its functions don't work as well as they should, and the immune system is one of them. Exercising regularly makes your body more capable of fighting of colds, flu, and infections. It also reduces your cholesterol level, which will make you less prone to suffering a heart attack or stroke.

3. Exercise Strengthens and Tones Your Body

When you look better, you feel better. And when you feel better, everything in your life improves. You get along better with better people. You feel more capable of tackling challenges. And it can even help boost your career. It will also increase your bone density, which will make your bones less prone to breaks and help keep you more active as you age.


4. Exercise Improves Flexibility

Better flexibility lead to better balance and coordination. This wont just help you engage in your favorite physical activities, but it will actually help you just get through your day more effortlessly. It's a wonderful feeling to go through every day without ever having to worry about a sprain.

5. Exercise Improves your Overall Quality of Life

Ask anyone who went form being sedentary to working out regularly: exercise helps you a thousand different ways that all add up to a happier you. If you have never experienced the joy and contentment of a fit lifestyle, you owe it to yourself to start a training routine right now. It doesn't have to start out huge. Just plan out some cardio for tomorrow, like going for a little walk. When you get used to that, add in some weight training. Eventually, as your fit life continues to develop, you will find yourself more confident, happier, and with more energy than you had ever thought possible.

6. Exercise Controls Weight

When you weight train and do cardiovascular exercise regularly, your fat inevitably drops and your muscles grow. When you do this, you burn more calories actively, and you help boost your metabolism so you burn more calories around the clock. When combined with a smart diet, this inevitably leads to significant weight loss.

Chris McCombs is known as the Personal Trainer Orange County. At one time Chris was 143 pounds overweight at which point he looked in the mirror and decided to do something about it. Chris lost the weight and started his own fitness business Positively Fit Inc. which helps people all over Orange County lose fat and get the body they want. You can learn more about Chris at http://www.socalworkout.com


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The Best Exercises for Sexy Thighs and a Toned Butt

When searching for the best exercises for the thighs, you see TONS of ads promoting all of these fancy so-called inner-thigh blasters, thigh squeezers, thigh-toning machines, etc. Take my word when I say that you do NOT need any of these ridiculous "thigh-blasting" gadgets to tighten and tone-up your legs, butt, and hips for good.

As always, the best exercises for the thighs come in the form of free-weight or bodyweight exercises. You really need not look any further than various forms of exercises like lunges, squats, deadlifts, and step-ups to get those toned thighs that you want. In addition, there are plenty of variations of these basic exercises to choose from, so in reality, it is simply a waste of time messing with all of these inner-thigh gadgets and fancy thigh machines.

Here's an example of one of the most effective thigh exercises that you can do. I'm sure you have done some variation of lunges before. There's probably about 20 different versions that you can try and they all kick butt!

One of the best variations of lunges are walking lunges (and a couple ways to do these slightly different to change the emphasis). Instead of standing lunges where you either lunge forward or lunge backward for 1 step and come back, with walking lunges you keep traveling forward on each step for anywhere from 10-30 steps, and then you turn around and come back that same distance.

A couple ways to improve on these and get better results over time is to increase your distance each time or start carrying dumbbells to increase the resistance. Walking lunges done right are a real thigh-burner!

Here's a couple tips to keep in mind when performing walking lunges:

1) Step far enough forward so that your front shin stays approximately vertical and your front thigh is approximately parallel to the floor at the bottom of the lunge.

2) Your leg behind you while lunging should have a bend in the knee at the bottom but your knee should come just short of touching the floor. Try not to touch the back knee to the ground during walking lunges.

3) Pause for a second at the top of each step before you lunge forward again for your next step.

Ok, now that you've mastered the basic walking lunge, let me give you a couple ideas for lunge variations that change the emphasis a little bit for working the outer thighs, inner thighs, and buttocks in a slightly different manner.

One variety is to step at an angle outward on each forward step. A second variation is to step at a slight angle inward on each forward step. The inward stepping version of the walking lunge is also called a cross-over lunge, and it really stretches out the buttocks and hips.

Go ahead and give these lunge variations a try and I guarantee that you will be firming up those thighs in no time. Whatever you do, just please say no to the fancy thigh machines and inner thigh squeezers, and use these more effective bodyweight exercises and free weight exercises, and you'll be much better off for it.

See below for more innovative exercises for the thighs and workouts that will have you showing off your new sexy toned legs.

Get your FREE instructions and photos of more of the best exercises for the thighs at Best Butt, Hip & Thigh Exercises


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What Are The Causes Of Snoring?

Snoring is basically making unpleasing noises at night times during sleeping which is caused due to obstruction of the free flow in the air we breathe. The obstruction is caused in the passage, which is at the back of the mouth and the nose, which ultimately does not allow the proper flow of the air during breathing. The area where the flow of the air is not proper is the collapsible part of the airway where the upper throat and the tongue meet the uvula and the soft plate. Due to snoring these structures strike against each other, which results in vibrations.

Snoring cannot be taken as a light problem it is a very serious problem. Snoring causes many disorders, it affects the women during the pregnancy, it also causes sleepless nights and a person becomes very uncomfortable. Snoring also causes problems like sleep apnea.

Some of the causes of snoring are mentioned below :
Structural cause: Snoring may be caused due to problems like narrow jaws, having large tongue, enlarged tonsils, adenoids which are enlarged, thick soft palate, crooked septum or even small nasals. Snoring is caused due to the tongue and the upper throat meet the uvula and the soft palate resulting in blockage of the air we breathe.

Outside causes: it includes all the factors, which affect the individual externally, however these are controllable. These factors include Allergies, consumption of alcohol, sedatives, and excessive and regular smoking, disruption of the normal sleep patterns, decrease in the lung capacities and irregular lifestyle.
However, there are remedies available, dental implants are available, drug and natural remedies are also available.

Sleep Apnea: When Snoring in a loud tone is broken up by frequent episodes, which totally obstruct the breathing, this kind of obstruction is known as Sleep Apnea. Some of the recorded serious episodes have lasted for hen seconds and these episodes occur more than seven times per hour. The people who are affected with Apnea experience such episodes 30 to 300 per nights. These episodes are very threat full for the individuals, these episodes create disorders, elevated blood pressures and even enlargement of heart may occur.

Muscle tine of the tongue: The muscle of the tongue and the soft palate tends to reduce during sleeping. These muscles of the tongue become more relaxed and which finally results in their collapse. This is a major cause, which contributes to snoring. The soft tissues like the tonsils and tongue, which produces sounds, that change as well as affect the quality of snoring. Snoring is also affected by the position of sleeping. When your laying on the back your tongue falls towards the throat and results in the blockage of the airway this too contributes to snoring.

Blockage of airway: Blocking of the airway results in obstruction, which ultimately leads to snoring. In children primary cause of snoring is enlargement of tonsils and adenoids.

Age and other factors: Age is also one of the factors, which contributes to snoring. In old age the muscles become weaker which results in more amount of snoring.

Author: Wolfgang Jaegel

Memory Foam: Not All Foams Are Created Equal

We've all seen the ads, and the hype, about memory foam and other types of foam bedding products. But, how much of this is simply Brand Name positioning and attempts to capture the bedding market? And, when you throw in proprietary and patented formulations, well, that is what makes brand names and creates a lot of options.

Most synthetic bedding foams are basically polyurethane-based foams of either an open or closed cell structure, produced from and with the aid of, other chemicals. Proprietary brand name foams favorably adjust the qualities of the foam by adding specific agents, and both the formulation and the specifically created features become identified with the brand name. Of course, the owners of these patents jealously protect both their name and what it represents in terms of products and quality.

Although durable closed-cell polyurethane foam was apparently a German creation during wartime, open-cell or 'memory' foam was originally developed by NASA scientists in the United States. That original formulation was further improved upon, initially, by a Swedish company now known as Tempur-Pedic, which also patented their formulation. First used commercially as a medical aid for certain difficult cases, this company later spearheaded the retail sale of memory foam bedding to households around the world.

Nowadays, high quality memory foam is also manufactured by numerous reputable companies in the United States and around the world. And, with its broad appeal in the marketplace, it's no wonder the Chinese have been working to take on the market by improving their products and offering them at prices American companies can't match.

Taken as a class, all memory foams have certain common and very desirable features. Specifically, the ability to recover gradually from body impressions, and more 'cradling' and 'cushioning' of body contours. And, if you ever doubted that little bit of 'sinking into the foam', be aware that the additional contact of the foam with more square inches of body surface results in greater distribution of body weight, and reduction of troublesome 'pressure points'.

In terms of the 'feel' of one specific brand of foam, combined with its perceived support and hardness, this is the domain of specific brands and models of foam. US foam manufacturers such as Foamex and Carpenter actually manufacture a variety of foam types (models) in a range of densities, while for many years the Swedish brand held fast to their flagship formulation.

And, what about all the claims and testimonials to the benefits of sleeping on memory foam? While memory foam is a great thing and does help many people find better and more comfortable sleep, it is very important to understand that you really shouldn't be expecting these products to solve all of your health and sleep issues. There are times when you should see a doctor, a chiropractor, or seek to address the actual cause of your particular issue from another angle. And, perhaps to do both at the same time!

If you happen to be one of those chemically sensitive individuals or an environmentalist, you might be more interested in natural (non-synthetic) foams such as Green Latex and Reflex Natural. Among other things, Natural or Green Latex is naturally hypoallergenic, anti-microbial, and dust and mite resistant. On the other hand, the term 'Talalay Latex', while it actually refers to the process for creating spongy latex foam, is frequently also used to refer to a hybrid blend of both natural and synthetic foams. We'll talk more in another article.

Author: C Simmons

Beauty Supplements Tame The Aging Beast

Interest in skin care supplements, or beauty foods, has been strong in Asia, and that trend is growing fast in Europe as well. These nutrient rich beauty foods make a good case for starting a beauty regime from within, one that is designed to prevent or reduce the effects of aging, like sagging skin.

Some products on the market include a supplement containing lacto-lycopene, vitamin C, and soy isoflavones. This is aimed at restoring firmness to the skin for women over 40, and was developed by Nestle and L'Oreal. Others have been developed using lycopene and grape seed extract, both antioxidants. Grape seed extract also stops enzymatic reactions that lead to collagen in the skin being broken down.

Antioxidants protect the capillaries in skin and thus ensure that enough nutrients get to the living cells that eventually push their way to the surface and become the skin you see in the mirror. They also protect from broken veins and early wrinkling. Capillaries also deliver oxygen to the cells, and remove the waste products of cellular metabolism. This prevents puffy, sagging, and dull skin.

But you don't always need to reach for a bottle of supplements. Simply by eating more antioxidant rich food on a daily basis should see some improvement in skin tone. Fruits rich in antioxidants include blueberries, prunes, blackberries, raspberries, strawberries, apples, cherries and plums. And of the vegetables, eat more artichokes, broccoli, red cabbage, pontiac potatoes, brown onions, asparagus, non-green capsisum, beetroot, spinach and sweet potatoes.

Women are more prone to the damage caused by antioxidants than men, according to research from the University of Berkeley, and hence possibly their aging effects (Angyal).

Another strong antioxidant is beta carotene. Beta carotene is found in green leafy vegetables, fruit and carrots. This antioxidant has been found to counteract the effects of a particular type of oxygen free radical, singlet oxygen, which occurs after the skin is exposed to UV radiation in sunlight. UV exposure can lead to premature aging by the effects of singlet oxygen. A study found that whilst the provitamin A aspect of the carotenoid did not combat the singlet oxygen, the beta carotene did. It prevented the action of two enzymes, associated with UV light and the destruction of the skin cell's extracellular matrix, which happens in premature aging of the skin. Sunlight also destroys beta carotene in cells after sun exposure, so this beta carotene has to be replaced.

Beta carotene has been reported as having a mild sunscreen effect too, though it needs to be taken as a supplement to get this effect.

The skin care supplement beauty market is still not a strongly developed one however, as these types of supplements tend to be more expensive than other supplements. And there needs to be more research and clinical trials to prove which products do what they are designed to.

References:

1. http://www.nutraingredients.com/news/ng.asp?n=54477-beta-carotene-boosts

2. E Angyal, Gorgeous Skin In 30 Days

3. http://www.nutraingredients.com/news/ng.asp?id=57434

About the Author: If you're troubled by acne, try reading this article on acne skincare products: http://www.acnetohealth.com/acne-products.html

Heath Benefits of Cycling

When done properly, cycling is an effective and enjoyable form of aerobic exercise. Cycling can reduce the risk of heart disease, high blood pressure, obesity and diabetes according to a report by Kelley GA. Effects of Aerobic exercise in normotensive adults, 1995. It can reduce your ‘real age’, lowering it more than a decade lower than your chronological age. The indirect health benefits include reducing serious injuries caused by falls in older people, osteoporosis, and hip fractures.

Statistics show that cyclists, even those who only travel short distances can reduce the risk of death by 22 per cent.

Optimum results are achieved when cyclists are breathing heavily, but are not out of breath. Exercise has been shown to increase HDL (“good” cholesterol) and reduce the amount of triglycerides in the blood. Again, this means improved cardiovascular health. This leads to a reduced chance of heart blockage and reduces the risk of stroke. There are some reports that link exercise to a lowered risk of developing some cancer, like colon cancer.

Cycling burns the calories in a chocolate bar or a couple of alcoholic drinks in one hour, 300 calories. Translated into modern lifestyle terms, a fifteen-minute bike ride, five times a week, burns off 11 pounds of fat a year and meets the requirements for reducing heath risks.

There is a trick to exercising. Running a nine-minute-mile burns 11 calories a minute. Walking at 18 minutes per mile burns five. Faster exercise burns more calories.

Exercise continues to burn fat after the workout ends. Once the sweating stops the body’s metabolisms remains high. You can you increase the post-exercise burn?
A few scientific studies suggest that exercising for 20 minutes at 35 to 55% of aerobic capacity, as in riding briskly, elevated metabolism for 20 minutes after stopping. That means that a 20 minute, brisk bike ride burns fat for 40 minutes.

Cycling has been proven to reduce stress and depression and relieve symptoms of premenstrual syndrome.

The Department of Transport reports that 'even a small amount of cycling can lead to significant gains in fitness'. The study reveals that aerobic fitness was boosted by 11 per cent after six weeks of cycling 'short distances' four times a week and cycling four miles a day the aerobic benefit increased to 17 per cent.

The Fentem PH. ABC of sports medicine report, Benefits of exercise in health and disease, 1994 concludes that cycling is 'one of the few physical activities which can be undertaken by the majority of the population as part of a daily routine'.

The choice of bike is a personal thing. Most people never cycle more than five miles to exercise , so choosing an expensive bike designed to challenge the most adventurous dare devils. Instead, choose a bike that will manage the local terrain, comfortably.

Equipment needs will also vary. Older people should consider elbow and knee guards. These will help prevent debilitating joint injuries that can seriously limit your mobility. A helmet is not optional.

Do not buy a helmet from a local hardware store. Get one from a bicycle specialty store. The selection is larger, and the quality better. Shopping at an online store can also save money.

Resistance and Relaxation

I first learned about resistance from a television show that talked about how to make your face look younger. The cosmetician explained how placing a finger gently on the forehead in different places and raising and lowering the eyebrows has been a long-time practice that removes laugh lines and forehead wrinkles.

The next time I heard about resistance was in a karate class. I had joined to do the exercises, but learned a lot about balance, health, and body care. They explained that a light weigh could turn a casual walk into a major muscle building work out. This is how the members who went to competitions built so much muscle without steroids - but remained healthy enough to spar without loosing their breath or breaking into a sweat.

The next time I heard about it is when I joined a gym. I received the same benefits of jogging - with less than half the effort.

What Type of Exercise Do You Need?

here is no perfect answer to this question.

The fact is, you don’t need the gym to become fit. A 20-minute walk, twice a week is all you need. A nice hike in a park, biking, swimming, or an afternoon backpacking through the local wilderness areas will produce the same results as enrolling in cardiovascular programs at the gym.

The most important factor in a healthy lifestyle is to let yourself become use to the exercise. If you do not let your mind and body become use to the new routine, they will rebel, and you will stop.

Fitness Buddy

A fitness buddy is not necessary, but it is helpful to have one. It may take a while to find committed people, but it is worth it. It is important to find a fitness buddy who has the same goals as you. If you want to loose weight, find a buddy who wants to so low intensity activities for a minimum of 30 minutes.

It takes the body twenty minutes to stop burning carbs, and start burning fat. There are products that can assist in the fat burning process, but they must be used with activity - they don’t work alone.

Looking Buff

If your goal is to create a tight body, then you need to include exercises that include resistance and weights. It is vitally important to make sure that your body remains healthy. Eat well, and take a good vitamin supplement - or you might damage your muscles.

Do not start with wrist curls or lateral rises. Work on large bodies. In fact, you may see more results in the first few months if you strap on a back-pack and head to the hills every Saturday afternoon.

Fitness and Diet in Balance

After 20 years of fad diets people have learned that there isn’t much use in dieting or exercising unless you make both a part of your lifestyle. Most people fail at weight loss programs because they wait until they cannot bear their shape or size. They instantly dive into a program hoping to undo several years of abuse in a few months.

That is right, lack of exercise and over eating is abuse to your own body. It cannot be done over night. You need a strong heart and muscles to exercise and burn weight. But, a junk food diet will not give you these. That is why people should always use vitamins and supplements when they start exercising.

Junk food is low in vitamin B. If you do not have enough vitamin B you will be too tired to exercise. Or, if you do exercise, you will sleep longer and feel less rested. The result? You will quit the exercise program. It has nothing to do with your will power or your desire to loose weight, and everything to do with a lack of vitamins in your body.

The same with your heart, it is a muscle. You need to strengthen it, remove the fatty deposits around it. Fun sports like hiking, swimming, biking, dancing, and spending an afternoon walking around the neighborhood, will start to exercise the heart.

I use to join aerobics’ courses and drop out after a few weeks. I felt horrible every time I left the gym. I was sweaty, dragged out, and felt like eating two full dinners. This was because I was depleting the carbs in my body, but not the fat. And, because I was making my heart work twice as hard as it needed too.

Water

I can remember as a teen my mother tried to help me bring my weight under control. She had me drinking eight glasses of water a day. I didn’t loose weight, but I did feel nauseous most of the time. It wasn’t until many years later that I realized that the health industry’s version of a glass of water was only 8 oz. This was far less than the large soda mug my mom use to get me to drink. I must have been drinking close to 20 glasses a day.

I have learned one thing, water is important, but you cannot loose weight by drinking water alone. I love meeting new people in the fitness world. They are all excited and determined to loose weight and become buff. They are wearing the latest in fitness clothing and looking like the stepped out of a fashion magazine. That is until they are crouched on the floor, tear stained eyes, because their muscles hurt.

I just walk over and tell them to drink water. The results are different. Sometimes the pain is gone before they finish chugging half the bottle of water. Sometimes it takes longer.

The important thing is to remember that your muscles will cramp if you lack water. This is very important if you are going hiking. No one wants to start cramping two miles into the bush.

Water doesn’t always taste great. Sometimes I boil mint tea or get a health food tea and use just enough to flavor the water. I stay away from regular tea because people who exercise should try to avoid caffeine.

The main rule is to drink at least four or five bottles of water a day, and keep one with you when exercising.

Weight and Fitness

One of the most frustrating facts about fitness is that muscle weighs eight times more than fat. I remember working for more than six months only to gain ten pounds. I was heart broken. Then I learned that muscle weighs more than fat.

I started taking measurements. I measured my arms, thighs, stomach, but, and just under my breasts. I had already lost a lot of my loose fat, so I didn’t see any dramatic results. It took me a few weeks, but I did see that my size went down even if my weight remained the same, or increased.

It is very important to learn about fat to muscle ratio. Many people quit fitness programs because they are not loosing weight. They step on the scales only to be disappointed time and time again.

The best thing I ever did for myself was toss the scales in the garbage and use a measuring tape. It wasn’t long before I noticed my clothing loosening to the point that I was ready to go shopping.

I also learned that fat is burned in ratio to the amount of muscle a person has. A person with more muscle burns more fat. Two people can walk a mile. Each can go the same speed, take the same steps, eat the same foods, drink the same amount of water. But, the person with more muscle will burn more fat than the person who is out of shape.

I wrote this on the wall, “The more muscle I build, the more fat I burn.” Every time I didn’t feel like doing resistance exercises or taking a brisk walk, I remembered about the fat to muscle ration. What I did today would make me loose weight at a faster rate next week. And what I do next week will help me loose weight faster in a month or two.

That is why very fit people can eat anything they want.

Motivating for Fitness

Fear, guilt, and shame do not motivate people to loose weight. The fear of heart failure, diabetes, or death will not help people loose weight. The guilt of eating too much, and the shame felt when binging will not help people adopt a healthier lifestyle.

People need to learn how to live a healthier lifestyle. Ask any life coach, a lifestyle change is born in confidence and a desire to reach a goal. People who want to loose weight can tip the balance in their favor. There are some easy ways to do this.

The first step is to drink a bottle of water before eating. It doesn't matter whether you are going to eat a meal, or a snack. Drink a bottle of water first. And, keep a bottle of water at your side. Many people eat for the same emotional reasons that others smoke. Water can replace the need without hurting your health.

One great way to tip the balance toward a healthy lifestyle is to start a journal. Keep track of what you eat, but also keep track of how you are feeling when eating. However, this is not a 'kick in the gut' type exercise. Write good things. Write down your goals and dreams. Write down the reasons why you want to loose weight.

Some journals reveal that over eating is the result of emotions and stress. Some people eat when in pain. If this is you, learn to translate your pain signals and food signals separately. Is your body asking for a salad or a Tylenol?

Give Yourself a Gold Star

Are you an affirmation addict? Do you like to have praise from people? This can be used to help improve your fitness. Give yourself 1 point for every 10 minutes of exercise. Take 1 point away for each meal, no matter how small. Take 1 point away for each pop or coffee you drink. Take 5 points away for every pre-processed food, treat, or restaurant/fast food.

This is not meant to be a new fad diet and exercise program, just a method of taking control of your life. Do you need to sleep in today? No problem. It may reduce the stress of maintaining a fitness program.

The simple fact is, many of our health problems are caused by the high stress levels in our lives. There are many ways to reduce stress, from relaxation techniques to healthy products

It doesn't really matter what stress relief method you use - as long as you learn to stop using food, or junk food, to manage your nerves, or emotional problems. Fitness is a lifestyle. Food is just a tool. Think of it as a tool to keep your body fit and not a method of stress relief. One mindset is self-destructive the other is healthy. The power is in your hand, you can succeed - whether you need to give yourself a goal like running a marathon, or give yourself gold stars.

Burn Out Drinks

Burning out, also called Bonking, happens when you are exercising. It is like hitting the wall, but is caused when glycogen stores are depleted. Long distance runners load up on high calorie supplements like Gu Energy Gel

Bonking is a very rare condition, and usually only shows up during extreme exercise. I wanted to mention it so that people understand the effects of extreme exercise. While I understand the push to get fit fast - trying to undo years of abuse to the body in a few months - the effects of overworking can hurt your health.

Many people do try to overwork when they start a fitness campaign. This drives them to overeat, which can have the reverse effect, especially if the person eats a lot of carbs. Many of us do not drink these high calorie, sugary drinks, but we do use a poor cousin - Gatorade. This type of power drink may take away the feeling of exhaustion, but it just puts weight back on the body, and can reverse any positive health aspects of the exercise.

Consuming sugary goo is counter-productive to the goal of weight loss. If you have the determination to work out for more than one hour, this is great. Instead of grabbing a sugary drink, eat a half of a banana before working out. This will accomplish the same thing.

There is also some belief that doing extreme exercise before breakfast, when glycogen levels are low, burns more fat than exercising after eating. This hasn't been proven - but it does lead to dizzyness. Above all, listen to your body.