Chew Your Food

I am going to share with you possibly the most important piece of advice you will ever receive about nutrition. This piece of advice is not about supplementation. It is not about what you should be eating. However this piece of advice affects every other dietary choice that you make.

Are you ready?

Chew your food!

Chewing is the first step of the digestive process. The fancy word for it is mastication. What it means is that what you put in your mouth is ground up into smaller pieces and mixed with some digestive enzymes to begin the digestive process.

What is the digestive process? To understand the process, it?s best to first understand the purpose. The purpose of digestion is to extract beneficial materials from what you eat and expel the rest. This process involves breaking down your food into smaller and smaller pieces. When some of those pieces are small enough they are absorbed into your bloodstream. Other components, like insoluble fiber, continue on through your intestines and help to expel other waste products and to clean the surfaces of your intestines.

So what does this have to do with chewing? If you do not properly to your food, what you have eaten will go through your digestive system as large pieces of food. You do not have teeth anywhere else in your body. After you swallow your food, there are no other opportunities to break up large pieces of food. The acid from your stomach and the enzymes from your small intestine will only be able to act on the exposed surfaces. Chewing properly is the only way to grind up your food so that it is small enough to allow the rest of your digestive system to extract as many of the available nutrients as possible.

So the next time you eat, put a little thought into the first step of digestion. Chew your food.

Dave Saunders is a certified nutritional educator, wellness coach and author. He is also the host of a weekly, nation-wide telephone lecture on health and nutrition. For additional information, please visit http://www.glycoboy.com or email Dave at dave@glycoboy.com

How to Start Moving if You are a Sedentary Adult

If you have finally decided that exercise needs to become a part of your life, I can help.

Walking is natural.

Since you have never done any deliberate exercise before, I would recommend just going for a 5 minute walk. You don?t even have to go outside to do this. Set the kitchen timer for 5 minutes and start moving around inside your house. When the timer rings you are finished. Try to do this 3-5 times a week. If you would do this 3 times a week you would have done 15 minutes of deliberate exercise and if you did it 5 times a week that would be an accumulation of 25 minutes. You can really feel good about yourself, now. Keep the 5 minutes of walking up for a week or two and then increase it to 6 or 7 minutes. Look what that does to your weekly total!! Increasing a minute or two each workout is an easy and doable way to gradually increase your stamina and endurance.

Stamina;

that?s a new word, what does that mean? Staying power, energy, resilience are all definitions of stamina.

Endurance;

we are all familiar with this word, but how does it relate to exercise. Endurance and Stamina are interchangeable. As we gain more endurance we are able to exercise longer. As our endurance increases we get stronger and have more resolve to stay the course.

When you have been doing the walking program consistently and you feel you are ready to add other elements to your fitness program then you can start:

Strength training;

Do strength (resistance) exercises for all your major muscle groups at least twice a week, but not for the same muscle group 2 days in a row. You should gradually increase the amount of weight you use. This the most important part to strength training. The only way you get stronger is to overload the muscles. Start with a low amount of weight (or no weight) and gradually increase it as you get stronger. If you can?t lift a weight more than 8 times it is too heavy; if you can lift it more than 15 times, it?s too light.

Are you well balanced?

Adding some balance exercises can help you stay independent by helping you avoid the disability ? often permanent ? that may result from falling. More often than not strength and balance exercises overlap. One good example would be heel lifts. This exercise strengthens ankle and calf muscles at the same time promoting balance. Standing straight, holding a table or chair for balance, slowly stand on tiptoe as high as possible. Hold this position for a count of four and then slowly lower heels to starting position. As you progress, hold onto the table or chair with one hand, then one finger, then no hands. If you are steady on your feet, progress to no hands with eyes closed. Not only are you strengthening your leg muscles you are challenging your balance.

Don?t forget to stretch.

Stretching keeps you limber. Stretching alone will not improve your endurance or strength, but you should always stretch the muscles that you worked during your strength and endurance phase. Even if you are just walking, remember to stretch your calf muscles and your quadriceps (front of the thigh). If stretching exercises are the only thing you can do right now, that is better than nothing. Always start out with warm muscles. Walk a little bit to get the blood flowing to the muscles thus warming them up. Hold each stretch for 10 ? 30 seconds and don?t bounce. Move slowly into position and then just hold the stretch. Stretching might cause mild discomfort, but should never cause pain.

Exercise is habit forming.

Exercise is a physical activity that leads to fitness. Exercise is said to be the most highly prescribed ?drug? there is. In all the articles and books about exercise, the same conclusion is reached; exercise is the closest thing to the ?Fountain of Youth? that we have. It?s really a shame that only about 15-18% of the population engage in regular physical exercise weekly. Exercise and choosing the right foods are the two critical components to weight control.

Retard the Aging Process.

Senator John Glenn said ?doing exercise that is appropriate for my age and physical condition has guaranteed me an active lifestyle. By exercising and eating properly I can stay healthy as I age.?

Combine Exercise with Nutrition!

As is always noted when we talk about exercise?.. the nutrition angle emerges. Don?t forget to look at your diet and see how it can be improved. If you concentrate on eating as much ?green? food as possible, you will not only improve your digestion but you will control your weight. Avoid the browns and white?s when you are looking at food! One of the most important things to remember if you are concerned about your weight would be to not over-eat.

Think about this: Honor your hunger but respect your fullness!

Bonnie Murphy is a Certified Fitness Trainer. She is a Master Fitenss by Phone Coach and can work with anyone anywhere in the world! Visit her website and download her latest E-Book The DES System (Dynamic, Empowered & Strong). http://www.bfitandwell.com Email: bonnie@bfitandwell.com Phone: 907.646.4076

Verbena Pure Essential Oil

While the lemon verbena is native to South America, the Spaniards introduced this shrub to Europe in the eighteenth century. The Spaniards were growing it for the perfume oil scent. Today, this aromatic plant is cultivated for its leaves and ornamental appeal. Due to the inefficient process of extracting the oil from its leaves, the cost of verbena oil is relatively expen ve. Because of this expense, verbena pure essential oil is rarely used in bath products, such as bath salts and bath soaps. It is mainly used in top of the line, high quality, and expensive perfumes.

The therapeutic properties of verbena pure essential oil help to ease exhaustion, relieve anxiety, and boost concentration. The main constituents in verbena essential oil are limonene, geraniole, cineole, and citral, which is up to 26% of the oil itself. These constituents give lemon verbena a very strong antibacterial, antiseptic, and antispasmodic effects.

Here is an extra tip. If you are looking to purchase pure verbena essential oil, be careful to ensure it is pure. Due to the expensive nature of this oil, it is often found stretched, or diluted, with the less expensive lemongrass oil, which of course will greatly diminish the therapeutic properties of the oil. You can buy the stretched verbena oil, just do not pay for the price of pure verbena oil.

One of the major conditions verbena pure essential oil can help with is insomnia. Verbena helps to promote relaxation. It is this effect, which is useful for easing stress related sleep disorders. All you need to do is add 3 drops each of verbena and lavender oil to your bedside diffuser. Then it's lights out!

Like many of the citrus oils out there, verbena is a great room freshener. Mix 10 drops of verbena oil with 2 ounces of water, preferably distilled if you have some, and store in a spray bottle. Then just spray around the house, and even on sheets and pillows to help remove the stale odors.

If you are pregnant, this oil should be used with caution. Midwives to start, or trigger, contractions, once relied upon verbena essential oil. This oil is still associated with uterine muscle stimulation. Some also believe this oil will increase a woman's stamina, which is well needed, during delivery. Just be sure to take precautions and do your research before using this oil if you are pregnant.

Also, verbena essential oil may irritate the skin. Even when the oil is diluted with a carrier oil, such as safflower oil, there may still be some irritations due to the sensitivity of your skin. Before applying a mixture of verbena and a carrier oil, apply it to small spot on your skin to see of irritations will occur. If not, massage away,but, as always, use this oil with caution.

Due to the expensive nature of verbena pure essential oil, you may never have the chance to experience the true therapeutic properties but, you can still enjoy the aroma of this oil with some of the expensive perfumes. Just ask if verbena oil is one of the oils in the perfume. You can also enjoy the aroma by using one of the stretched blends, which is still somewhat beneficial.

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Michael Russell
Your Independent guide to Aromatherapy
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Organic Good ? Eat Organic Food and Stay Healthy

Organic food is often perceived as the food grown in farms without any involvement of artificial methods such as applying pesticides, herbicides, and genetic modification. But in developed countries like US, Japan, and other countries the term ?organic? is precisely defined by the government and there are certain rules prescribed regarding the quantity of production. No individual can use this term unless it satisfies the defined criteria.

There are two broad categories of organic food.

1. Fresh food
2. Processed food.

Fresh organic foods are produced without any involvement of artificial chemicals such as fertilizers, pesticides, antibiotics etc. and are usually the products of farming. They are highly perishable in nature and are not available in all the seasons.

Processed organic foods contain more of organic ingredients but are subjected to manufacturing processes unlike the fresh organic food. They are not prepared with artificial flavors and artificial methods such as chemical ripening and food irradiation.

Today, organic processed food occupies a predominant position compared to fresh food. In the earlier days when a consumer wished to buy consumable goods he personally visited the farmer to fetch the food he needed. But today, the direct link between the farmer and the buyer does not exist. The consumers will first obviously visit the market place to buy the kind of food they want. But they will not be able to correctly identify the quality product, as they do not personally observe the farming practices. In order to provide a quality assurance to these goods they are strictly certified and labeled by the law. Therefore it builds a sense of goodwill in the minds of consumers.

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Silagra New Generic Viagra for Erectile Dysfunction

Silagra Description

Silagra - a Generic Viagra,launched by Cipla is a brand name of Sildenafil Citrate. Silagra is an oral medication used to help Erectile Dysfunction (Impotence) person in having and sustaining an erection. Silagra (Generic Viagra ) is not effective until and unless a man is physically and mentally aroused by sex desire. Beside providing solution to impotence Silagra has proven itself in providing a good and rigid erection for men who are not suffering with erection problem. Silagra is made by India. Though it contains the same chemical ingredient Sildenafil as viagra,it is sold online at cheap price.

How Silagra works to treat erectile dysfunction

Erectile Dysfunction or Impotence is a consistent inability of a man to get and / or sustain an erection due to lack of flow of enough blood though he is sexually stimulated.The causes of Impotence are varied from person to person.Silagra has a chemical Sildenafil Citrate as main ingredient which helps arteries in the penis to relax and expand,by inhibiting effects of PDE5 enzyme.Because of which more and more amount of blood flows in the penis resulting in hardness of penis due to which amount of blood flowing out of the penis gets reduced and penis attain an erection which last for long enough time to enjoy the sexual act. Silagra is beneficial for almost every men irrespective of their ages but it is always advisable to consult with a doctor before taking it.

Silagra Dosage and Administration

Take one tablet of Silagra (Generic viagra) one hour before you plan to have sex. Don?t take more than one tablet in 24 hours. The medicine comes in tablets of 25mg, 50mg, and 100mg. Most patients can start with 50mg. If a man is sexually excited he can attain an erection within 30 minutes which can last for about four hours. Depending upon effectiveness and toleration the dose can be increased to 100 mg or can be decreased to 25 mg.It is always advised to not to drink much alcohol before taking Silagra beacause drinking alcohol can cause a temporary impairment in getting erection. And off course Silagra (Generic Viagra) can be taken after food but heavy,fat rich should be avoided.It is always better to take advice from a specialist before taking Silagra.

Silagra Indications

Silagra should be used only by men suffering from Erectile Dysfunction (Impotence), not by children, or women. Silagra must be used only under a doctor's supervision.

Silagra Side effects

Silagra has some common side effects like- Headache,Flushing (face and upper body turning red and warm),Stomach upset,Running nose,Headache is the most common side effect. Vision change are least common.

Silagra Storage

Store Silagra (Generic Viagra) at room temperature between 59 and 86 degrees F (15-30 degrees C) away from light and moisture. Keep this and all medications out of the reach of children.

Silagra Supply

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I Want to Improve My Health Where Do I Begin?

Looking on the internet, to find the perfect company or the perfect product, to help one achieve one's goals can be a nightmare. There are so many 'wonder' drinks, pills and lotions out there, that many people take big sighs, shake their heads and stop looking. They stay overweight, underweight, weak and feeling poor because the choices are so many and they don?t know where to begin looking.

The same can be said when you peruse the local newspapers, it all looks and sounds great but who can I trust, who really cares about whether or not I lose weight and have my health improved.

Some wellness opportunities you may find have that smell of ?give us your money, here?s the product and off you go.? Some programmes look like they would work, but for how long?

For arguments sake, to find a weight loss programme, I believe you should look to the industry leaders. You need to find out who has stood the test of time, that being years, not months.

I offer you some key things to look for, that will help you find products or a programme that will help you achieve your dreams and goals, from a health perspective, which will in the long run, help and improve every area of your life.

Find someone who will really care for you?

The first thing I offer for your consideration is that you find someone who works a home based business in the health and nutrition industry and you will find someone who has more than a vested interest in your health results. They generally should be more considerate of your goals and ambitions because their livelihood depends on them helping you achieve your goals, so that they may continue to have your custom.

By finding someone who works from home and is succeeding, you have probably found someone who has been through the same process that you are going through right now. They know what it is like to not know where to go, who to turn to with your problem/s. Today you can find many websites where you can actually see the products and read successful testimonies of weight loss; but is that the end of it?

I offer you also the fact that with weight loss comes the concern for your long term health, how will the products affect me in the long term. Companies, like Herbalife who have been around for 25 years, have stood this test of time and peoples lives are better today for the continued intake of their scientifically proven natural products.

Look for a company that supports those in home based businesses 100%, so that you will get the right advice, at the right time, for all of your concerns. Continued good health isn?t an accident, it takes planning and developing of right habits and doing those things in a day to day lifestyle.

Look for a company who will offer to help you, who makes use of distributors or personal coaches to help and encourage you through to your health goals. That is caring, that is good business sense, that is a win-win situation.

I also offer to you that although there are some fabulous companies and products around to help you improve your health, remember that the one main ingredient to your success is YOU. You must be determined, for whatever your reason is, to improve your health and this will take self control. Self control is something that develops with time, but it is possible to achieve. Your success will then come, the more encouragement you get, to ensure your self control becomes your success.

This is why involving someone from a Home Based Business, to help you, is better than going to the shop or supermarket and buying your weight loss or health products from a shelf. Distributors are partnering a company who does the scientific research to produce great products and the distributor then encourages you to achieve your results. This is caring, this is another win-win situation. We all need encouraging. We all need someone to speak into our lives, that?s the way God made us. We all need each other in one way or another.

You must be determined to improve your health, know what it is you want to achieve, then begin looking on the internet or in the local paper for someone who you think will care for and help you, achieve your goals.

Call them, speak to them, ask them questions before they begin to speak their well rehearsed pitch. Get to know the person on the other end of the line and if you feel they can encourage you then go for it with all your heart and improve your health and indeed you life for the better forever.

Colin Thomson is an Electrical Supervisor who involves himself in his wife?s Home Based Business in a part time capacity. He enjoys learning about the internet, marketing and business on the world wide web and helps others through his written articles and practically, whenever he can. You can find more information on his website at http://www.cthomsonshomebiz.ws.

Benefits of Ginkgo Biloba

Introduction:

Ginkgo trees, are one of the oldest species of trees cultivated in China and are believed to be 150 to 200 million years old. The ginkgo trees grow in average soil and even in full sun. The tree can grow 100 ? 120 feet. Ginkgo trees are very resistant to pollution and infection and hardly suffer any disease. Insects rarely attack these plants. Due to these reasons these trees are most tolerant even in urban conditions and are grown as shade trees.

Ginkgo or ginkgo biloba extracts is made from various parts of these trees. Chinease has used ginkgo biloba for the centuries for treating various ailments. Now it is most researched herb and is used by most of the countries as herbal medicine.

Working of Ginkgo Biloba:

Ginkgo leaves contains two groups of active components known as flavonoid glycosides and ginkgolides. These active ingredients helps in increasing blood flow to the brain and improving overall network of blood vessels, and consequently increases the inflow of oxygen and essential nutrients to brain and other important organs of the body and simultaneously helps controlling in allergic inflammation and asthma.

Benefits of Ginkgo Biloba:

The research on this herbal medicine continues for the last three decades and some of the benefits as evidenced by clinical studies have been summarized below.

?It has a positive effect on vascular system and it allows the system to act more efficiently by allowing more blood flow and consequently more oxygen to the vital organs of the body including brain.

?Brain, being the highest oxygen consumer (20%) of the total oxygen requirement of the human body, regulates the body more efficiently.

?The improved blood circulation to brain including microcirculation in smaller capillaries increases memory and metabolic efficiency including neurotransmitters regulation.

?Ginkgo biloba is useful for relaxing coronary arteries constricted by cholesterol.

?Ginkgo biloba is also useful for relieving tension and anxiety.

?Ginkgo biloba is also beneficial to elevate mood and restore energy.

?Ginkgo biloba controls platelet activity factor (PAF). Excessive platelet factor (PAF) in the body may cause physical stress, brain disorder, and skin problem including psoriasis, cardiovascular disease and other hearing disorders.

?Ginkgo biloba is beneficial for treating vertigo and tinnitus.

?Ginkgo biloba acts as an antioxidant and inhibits free radical formed in the body. Antioxidant plays a vital role for protecting cardiovascular and central nervous system (CNS). The combined effect of improved circulatory system and antioxidant improves blood flow to retina and controls retinal deterioration causing an overall improvement in visual activity.

?Some of the clinical trials indicate that ginkgo biloba is beneficial for treating Alzheimer?s disease.

?Ginkgo biloba is also used as supportive herbal medicine for treating infertility disorder in males.

Precaution:

Although it is a herbal medicine with enormous benefits, it should not be combined with certain antidepressants such as MAO (mono amine oxidase). Persons taking medicine for blood clotting disorders should avoid taking ginkgo biloba, as the medicine will increase the effect of prescribed medicine.

If you are pregnant or plan to become pregnant, you should not take ginkgo biloba.

Side Effects:

The possible side effects of the medicine include

?Ginkgo biloba may cause some gastrointestinal disorders.

?Ginkgo biloba increases the risk of bleeding and if you have or had any blood clotting disorder, you should not take ginkgo biloba.

?The other common side effects of ginkgo biloba may include nausea, diarrhea, vomiting, dizziness, headache and restlessness.

If you observe any of the side effect as mentioned above or any other side effect, you should stop taking ginkgo biloba and consult your doctor.

Author Rich Marsiglia, Natural Health Products at YourHealthyPlace.