Fitness & Research Library

Warning: Do You Need B-12?

A study that came out of Tufts University in 2001 found that as many as 40 percent of healthy men and women have low levels of B-12 -- and those levels were deficient even though the people were eating diets that had as much as three times the recommended daily intake of this critical vitamin.

Vitamin B-12, which is also known as cyanocobalamine or cobalmin, is an essential nutrient in our diet. It is required for development of red blood cells, and is used to make the protective coating surrounding nerves. Vitamin B-12 is found mainly in animal foods such as meat, poultry, milk products, eggs, and fish.

The study was led by Katherine Tucker, PhD a nutritional epidemiologist at the Jean Mayer U.S. Department of Agriculture Human Nutrition Research Center at Tufts University in Boston. They evaluated B-12 blood levels in 3,000 adults.

What they found was that low B-12 levels were fairly common in the entire population, but of all those tested, 39 percent had levels that were on the border or slightly below the cutoff, 17 percent had demonstrably low levels, and 9 percent had levels so low that they are considered clinically deficient. According to Dr. Tucker, "I think there is a lot of undetected vitamin B12 deficiency out there."

B-12 deficiency can cause a type of anemia that is characterized by fewer but larger red blood cells. Other effects include walking and balance disturbances, a loss of vibration sensation, confusion, and, in seriously advanced cases, dementia. Since the body requires B12 to an inadequate supply of B12 can expose nerves to damage.

Symptoms of B-12 deficiency and B-12-related anemia include:

• Feeling tired or weak

• Pale appearance to the lining of lower eyelids

• Palpitations, fast or irregular heart beat.

• Faintness and breathlessness.

• Hair loss

• Bruising that occurs without reason

• Dizziness

• Long or unusually heavy menstrual periods

Continue reading Comments (1) 04.24.2007

“Shocking Statistics Show!” Are We in Trouble?

In 1970 the average age of a girl who started dieting was 14; by 1990 the average dieting age fell to 8.

A study found that women overestimate the size of their hips by 16% and their waists by 25%, yet the same women were able to correctly estimate the width of a box.

After viewing images of female fashion models, seven out of ten women felt more depressed and angry than prior to viewing the images.

The “ideal” woman - portrayed by models, Miss America, Barbie dolls, and screen actresses - is 5’5, weighs 100 pounds and wears a size 5.

Young girls are more afraid of becoming fat than they are of nuclear war, cancer, or losing their parents.

One out of three women and one out of four men are on a diet at any given time. Two thirds of dieters regain the weight within one year and virtually all regain it within five years.

35% of occasional dieters progress into pathological dieting.

The diet industry (diet foods, diet programs, diet drugs, etc.) takes in over $40 billion each year and continues to grow.

30% of women chose an ideal body shape that is 20% underweight and an additional 44% chose an ideal body shape that is 10% underweight.

The average U.S. woman is 5’4” and weighs 140 pounds whereas the average U.S. model is 5’11” and weighs 117 pounds.

Continue reading Comments (0) 04.02.2007

The Natural Way To Wellness

The Natural Way To Wellness

Wellness is often referred to as an alternative resource especially in the health industry and especially in many medical circles. Yet millions are seeking something more than just the traditional prescription for yet another pill to take.

In this report you will find some of the wellness alternatives that are available. Those listed are truly effective and beneficial but with that said you still have to choose the one or two that you feel are right for you.

Benefits of Wellness

* Improved mind body connection
* Relaxation and rejuvenation
* Improved health and well being

How To Pursue Wellness

* Clean out your personal closet (write it all down, and sort it out)
* Designate a space somewhere in your house or else where and convert it into your own personal sanctuary (me time, me space)
* Find fragrances that you find appealing and stimulating or relaxing (essential oils can be added to your bath water)
* Take inventory of your life’s priorities and re-evaluate them, rank them and position them according to their true importance
* Habit and ritual (make and don’t break it -  a routine that works best for you)
* Meditate – In other words take time to have the opportunity to day dream, drift off and relax, think until you run out of thoughts and even then allow your mind to continue to wonder at its own pace without interruption. You’ll be surprised at how good it feels.
* Do things that help to promote and increase energy flow and circulation, if not Tai Chi then certainly make stretching a daily practice, your body will more than thank you for it. Stretching is a phenomenal stress reliever and it works to relieve stiff, sore, tight muscles.
* Options to explore (Tai Chi, Qi Gong, Yoga, Meditation, Stretching, Breath work, Reiki, Exercise, Healthy Supportive Eating, Massage)

Tai-Chi – It is often promoted and practiced as a martial arts therapy for the purposes of health and longevity. (Some recent medical studies support its effectiveness.) T'ai Chi Ch'uan is considered a soft style martial art, an art applied with as much deep relaxation or "softness" in the musculature as possible, to distinguish its theory and application from that of the hard martial art styles which use a degree of tension in the muscles.

Variations of T'ai Chi Ch'uan's basic training forms are well known as the slow motion routines that groups of people practice every morning in parks across China and other parts of the world. Traditional T'ai Chi training is intended to teach awareness of one's own balance and what affects it, awareness of the same in others, an appreciation of the practical value in one's ability to moderate extremes of behavior and attitude at both mental and physical levels, and how this applies to effective self-defense principles.

Researchers have found that long-term T'ai Chi practice had favorable effects on the promotion of balance control, flexibility and cardiovascular fitness and reduced the risk of falls in elders. The studies also reported reduced pain, stress and anxiety in healthy subjects. Other studies have indicated improved cardiovascular and respiratory function in healthy subjects as well as those who had undergone coronary artery bypass surgery. Patients also benefited from T'ai Chi who suffered from heart failure, high blood pressure, heart attacks, arthritis and multiple sclerosis.

T'ai Chi has also been shown to reduce the symptoms of young Attention Deficit and Hyperactivity Disorder (ADHD) sufferers. T'ai Chi's gentle, low impact movements surprisingly burn more calories than surfing and nearly as many as downhill skiing. T'ai Chi also boosts aspects of the immune system's function very significantly, and has been shown to reduce the incidence of anxiety, depression, and overall mood disturbance. (See research citations listed below.)

A pilot study has found evidence that T'ai Chi and related qigong helps reduce the severity of diabetes.

* Qi-Gong – Qigong (also pronounced as Chi Kung or Chi Gong) means breath work and has been used for thousands of years by people of all ages. The Power Of Qigong has helped people to improve their health, fitness, energy, mind power and more through harnessing their body’s own natural healing power. You can learn how to increase your energy, health and flexibility with Qigong, Yogic Breathing and Alternate Nostril Breathing and Meditation exercises.

The Power Of Qigong For Circulation: the Qigong exercises strengthen blood circulation; strengthen the lymphatic system that protects your body from being infected by cancer cells, fungi, viruses and bacteria (to strengthen immune system); and detoxify your tissues. When you improve the function of these systems the health of all your internal organs, immune system, and brain function are also improved.

The Power Of Qigong For Stress Relief: Stress Relief Qigong exercise forms and breathing exercises are the key to lowering high blood pressure (hypertension) by releasing tension and helping you master the stress management techniques Evidence suggests that lowering hypertension by only 5-6 points can decrease the risk of stroke by 40%, of coronary heart disease by 15-20%, and reduce the likelihood of dementia, heart failure, and mortality from vascular disease. Release stress, improve and control your breathing, and calm and strengthen internal organs.

* Yoga – Can provide poses that will improve your core strength and help flatten your abdominals. You will never get a six-pack from doing yoga, but you can tone and strengthen your core. Increased core strength will also help relieve back pain and improve your posture (nothing makes your belly look bigger than slouching).

Yogis view that the mind and the body are one, and that if it is given the right tools and taken to the right environment, it can find harmony and heal itself. Yoga therefore is considered therapeutic. It helps you become more aware of your body's posture, alignment and patterns of movement. It makes the body more flexible and helps you relax even in the midst of a stress stricken environment. This is one of the foremost reasons why people want to start Practicing Yoga - to feel fitter, be more energetic, be happier and peaceful.

Yoga is a science that has been practiced for thousands of years. It is consists of Ancient Theories, observations and principles about the mind and body connection which is now being proven by modern medicine. Substantial research has been conducted to look at the Health Benefits of Yoga - from the Yoga Postures (Asanas), Yoga Breathing (Pranayama), and Meditation. The information is grouped into three categories-physiological, psychological, biochemical effects. Furthermore, scientists have quoted these results as benefits:

Physiological Benefits of Yoga

* Stable autonomic nervous system equilibrium
* Pulse rate decreases
* Respiratory rate decreases
* Blood Pressure decreases (of special significance for hypo reactors)
* Galvanic Skin Response (GSR) increases
* EEG - alpha waves increase (theta, delta, and beta waves also increase during various stages of meditation)
* EMG activity decreases
* Cardiovascular efficiency increases
* Respiratory efficiency increases
* Gastrointestinal function normalizes
* Endocrine function normalizes
* Excretory functions improve
* Musculoskeletal flexibility and joint range of motion increase
* Breath-holding time increases
* Joint range of motion increase
* Grip strength increases
* Eye-hand coordination improves
* Dexterity skills improve
* Reaction time improves
* Posture improves
* Strength and resiliency increase
* Endurance increases
* Energy level increases
* Weight normalizes
* Sleep improves
* Immunity increases
* Pain decreases
* Steadiness improves
* Depth perception improves
* Balance improves
* Integrated functioning of body parts improves

Psychological Benefits of Yoga

* Somatic and kinesthetic awareness increase
* Mood improves and subjective well-being increases
* Self-acceptance and self-actualization increase
* Social adjustment increases
* Anxiety and Depression decrease
* Hostility decreases
* Concentration improves
* Memory improves
* Attention improves
* Learning efficiency improves
* Mood improves
* Self-actualization increase
* Social skills increases
* Well-being increases
* Somatic and kinesthetic awareness increase
* Self-acceptance increase
* Attention improves
* Concentration improves
* Memory improves
* Learning efficiency improves
* Symbol coding improves
* Depth perception improves

Biochemical Benefits of Yoga

* Glucose decreases
* Sodium decreases
* Total cholesterol decreases
* Triglycerides decrease
* HDL cholesterol increases
* LDL cholesterol decreases
* VLDL cholesterol decreases
* Cholinesterase increases
* Catecholamines decrease
* ATPase increases
* Hematocrit increases
* Hemoglobin increases
* Lymphocyte count increases
* Total white blood cell count decreases
* Thyroxin increases
* Vitamin C increases
* Total serum protein increases

* Meditation – Enrichment to your soul. Though meditation is usually recognized as a largely spiritual practice, it also has many health benefits. The yoga and meditation techniques are being implemented in management of life threatening diseases; in transformation of molecular and genetic structure; in reversal of mental illnesses, in accelerated learning programs, in perceptions and communications beyond the physical, in solving problems and atomic and nuclear physics; in gaining better ecological understanding; in management of lifestyle and future world problems. Some benefits of meditation are:

* Lowers oxygen consumption
* It decreases respiratory rate.
* It increases blood flow and slows the heart rate.
* Increases exercise tolerance in heart patients.
* Leads to a deeper level of relaxation.
* Good for people with high blood pressure as it brings the B.P. to normal.
* Reduces anxiety attacks by lowering the levels of blood lactate.
* Decreases muscle tension (any pain due to tension) and headaches.
* Builds self-confidence.
* It increases serotonin production which influences mood and behavior. Low levels of serotonin are associated with depression, obesity, insomnia and headaches.
* Helps in chronic diseases like allergies , arthritis etc.
* Reduces Pre- menstrual Syndrome.
* Helps in post-operative healing.
* Enhances the immune system. Research has revealed that meditation increases activity of 'natural-killer cells', which kill bacteria and cancer cells.
* Also reduces activity of viruses and emotional distress.

Stretching – Regular stretching has many benefits and best of all the benefits reach populations of people both far and wide in variety. From the sedentary to the athlete to the exercise enthusiast and including those affected by chronic illnesses such as Parkinson, MS, stroke and more, everyone can derive incredibly significant benefits and results from stretching regularly.
It helps to:

* Reduce muscle tension
* Improve circulation
* Reduce anxiety, stress and fatigue
* Decrease muscle soreness/muscle rigidity
* Decrease risk of injury
* Improve range of motion
* Improve balance and gait

While stretching and its benefits fall shy of the spot light, I have seen it make all of the difference in the world to those who suffer from chronic illness. It’s the potent medicine without a label!

Researchers show that prolonged stretching with moderate aerobic exercise and diet control will reduce cholesterol and significantly reverse hardening of the arteries (20 percent regression) in adults with proven coronary atherosclerotic disease.
If you've tried stretching before and didn't see results, hang in there. Stretching provides many wonderful benefits that make more than worth while.

Breath Work – Centuries ago, the qigong masters of China taught that the practice of breathing is the foundation of health and awareness. Benefits you can see and feel:

* Anxiety reduced
* High stress level reduction
* Deep relaxation
* Greater ability to come from the heart
* Emotional intelligence
* Enhanced personal and professional relationships
* Reaching peak performance
* Emotional stability
* Greater self-image and self-esteem
* Increase in stability
* Self-determinism
* More joy and happiness
* Inner peace
* Compassion
* Allows insight into behaviors and feelings
* Gain relief from depression and self-defeating behavior
* Develop a greater spiritual awareness

Reiki – One of the greatest Reiki healing health benefits is stress reduction and relaxation,which triggers the body’s natural healing abilities, and improves and maintains health. Reiki healing is a natural therapy that gently balances life energies and brings health and well being to the recipient. This simple, non-invasive healing system works with the Higher Self of the Receiver to promote health and well being of the entire physical, emotional and psychic body. Therefore it is truly a system of attaining and promoting wholeness of Mind, Body and Spirit.

Reiki is a specific type of subtle energy work in which healing is performed by the touch of the hands, allowing the flow of the energy from a limitless source (God Force) to the patient via the Reiki practitioner. It is extremely powerful, yet gentle energy that can be easily channeled to yourself and others, just by intention. Reiki healing is a pure energy form. When it is combined with the sincere Desire of the Healer, who is willing to effect a cleansing within their emotional and spiritual consciousness, a total healing can occur.

POTENTIAL HEALTH BENEFITS OF REIKI HEALING TREATMENTS

When the flow of the "Life Force Energy" is disrupted, weakened or blocked, emotional or health problems tend to occur. Imbalances can be caused from many situations occurring in our lives, such as: emotional or physical trauma, injury, negative thoughts and feelings, including fear, worry, doubt, anger, anxiety, negative self-talk, toxicity, nutritional depletion, destructive lifestyle and relationships, neglect of self and lack of love for oneself or others, from emotions that are not expressed in a healthy way...
Reiki is excellent for healing any physical, mental, emotional and spiritual issues of any kind and it gives wonderful results.

Some of the Reiki Healing Health Benefits: - Creates deep relaxation and aids the body to release stress and tension,
- It accelerates the body’s self-healing abilities,
- Aids better sleep,
- Reduces blood pressure
- Can help with acute (injuries) and chronic problems (asthma, eczema, headaches, etc.)   and aides the breaking of addictions,
- Helps relieve pain,
- Removes energy blockages, adjusts the energy flow of the endocrine system bringing the body into balance and harmony,
- Assists the body in cleaning itself from toxins,
- Reduces some of the side effects of drugs and helps the body to recover from drug therapy after surgery and chemotherapy,
- Supports the immune system,
- Increases vitality and postpones the aging process,
- Raises the vibrational frequency of the body,
- Helps spiritual growth and emotional clearing When we are relaxed, stress-free, we are able to restore our natural ability to heal.

Long term practice of whole-body reiki will restore the general condition of the body. It will open the energy channels and this will allow the body to deal properly and naturally with stress and build-up toxins and cope with anxiety and depression. When a person is in good health, regular therapy will increase the body’s built-in defenses. This will manifest itself as confidence and outward harmony in dealing with everyday events. The person will gain a positive outlook on life. Reiki will also provide additional energy required to recover from illness. A Reiki healing session can induce an extremely comfortable state of being that can bring alteration in the person’s consciousness. If used with other natural therapies (meditation, crystals, aroma therapy, etc.) Reiki will reinforce their effect. It can be used also as complementary therapy, because Reiki is truly a complementary care. It complements and enhances the health care the patient receives in the hospital or from other health care providers. Reiki healing complements Eastern and Western medicine and everybody can benefit from it. It is beneficial to the health of woman (even pregnant), man, children and it is also excellent to be used on animals (dogs, cats, horses), plants, water, etc. Reiki healing energy is a tool for use at any moment, any time, any where for on-the-spot stress release, pain relief and quick energy.

Massage – An increasing number of research studies show massage reduces heart rate, lowers blood pressure, increases blood circulation and lymph flow, relaxes muscles, improves range of motion, and increases endorphins (enhancing medical treatment).

Although therapeutic massage does not increase muscle strength, it can stimulate weak, inactive muscles and, thus, partially compensate for the lack of exercise and inactivity resulting from illness or injury. It also can hasten and lead to a more complete recovery.

Physical Benefits of Therapeutic Massage are:

* Helps relieve stress and aids relaxation
* Helps relieve muscle tension & stiffness
* Fosters faster healing of strained muscles and sprained ligaments; reduces pain and swelling; reduces formation of excessive scar tissue
* Reduces muscle spasms
* Enhances athletic performance; Treats injuries caused during sport or work
* Promotes deeper and easier breathing
* Improves circulation of blood and movement of lymph fluids
* Reduces blood pressure
* Enhances the health and nourishment of skin
* Improves posture
* Strengthens the immune system
* Treats musculoskeletal problems
* Helps relieve mental stress
* Fosters a feeling of well-being
* Reduces levels of anxiety

Exercise – There are many benefits and as far as I am concerned some the biggest benefits are whatever motivates you to get up and move. Regular exercise is key, you have to do it 3-4 days per week. It’s a lifestyle and a commitment to preserving your health to the very best extent that you possibly can.

Some noteworthy benefits of exercise:

* Reduce the risk of premature death
* Reduce the risk of developing and/or dying from heart disease
* Reduce high blood pressure or the risk of developing high blood pressure
* Reduce high cholesterol or the risk of developing high cholesterol
* Reduce the risk of developing colon cancer and breast cancer
* Reduce the risk of developing diabetes
* Reduce or maintain body weight or body fat
* Build and maintain healthy muscles, bones, and joints
* Reduce depression and anxiety
* Improve psychological well-being
* Enhanced work, recreation, and sport performance

Exercise might just be the best investment you ever made and the best insurance policy available because without your health you are extremely limited.

Benefits of Aerobic Exercise:

* Increased maximal oxygen consumption (VO2max)
* Improvement in cardiovascular/cardio respiratory function (heart and lungs)
* Increased maximal cardiac output (amount of blood pumped every minute)
* Increased maximal stroke volume (amount of blood pumped with each beat)
* Increased blood volume and ability to carry oxygen
* Reduced workload on the heart (myocardial oxygen consumption) for any given sub maximal exercise intensity
* Increased blood supply to muscles and ability to use oxygen
* Lower heart rate and blood pressure at any level of sub maximal exercise
* Increased threshold for lactic acid accumulation
* Lower resting systolic and diastolic blood pressure in people with high blood pressure
* Increased HDL Cholesterol (the good cholesterol)
* Decreased blood triglycerides
* Reduced body fat and improved weight control
* Improved glucose tolerance and reduced insulin resistance

Benefits of Strength Training:

* Increased muscular strength
* Increased strength of tendons and ligaments
* Potentially improves flexibility (range of motion of joints)
* Reduced body fat and increased lean body mass (muscle mass)
* Potentially decreases resting systolic and diastolic blood pressure
* Positive changes in blood cholesterol
* Improved glucose tolerance and insulin sensitivity
* Improved strength, balance, and functional ability in older adults

Healthy Supportive Eating – The benefits of eating healthy are plenty. Dieting is failing us and the only real solution is what I call healthy supportive eating combined with my 80/20 philosophy. You will hear more about this and the details of how it works during my seminar presentation.

Healthy Supportive Eating Benefits (…and there are even more benefits than this!)

* Lower total cholesterol
* Higher HDL cholesterol
* Lower LDL cholesterol
* Higher energy levels
* Improved sleep
* Better concentration
* More stamina
* Of course, loss of body fat (if needed)
* Improved appearance
* Longer lifespan
* Decreased occurrence of illness
* Shorter duration of illness when it does take place
* Softer skin
* Better hair
* Stronger heart
* Improved digestion
* No lethargy after meals
* Delayed menopause
* Less acne
* Regular bowel movements
* Decreased risk of heart disease
* Decreased risk of cancer
* Fewer visits to doctors
* Better self image
* Improved attitude towards others
* Less severe PMS
* Increased ability to fight infections
* Decreased risk and occurrence of prostate trouble
* Enhanced athletic performance
* Better performance in the workplace
* Improved memory

For more information feel free to contact us by email through our website or by phone at (717) 579-8257.

Comments (0) 03.29.2007

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