How To Count Your Way Thin...

How To Count Your Way Thin...
One of the most difficult parts about going on a diet is
the fact that it is very easy to get discouraged. As a
matter of fact, discouragement is probably the number one
cause of people going off of their diets and beginning to
eat poorly again. Unfortunately, weight loss is not
something that can instantly happen to our body but it is
something that needs to be done relatively slowly. Just
think of it this way, the weight did not come on your body
overnight so you cannot expect to experience pure weight
loss overnight either.

If you really want to lose weight, you need to be committed
to the fact that you are going to be sticking with a diet
and exercise program for an extended period of time. If
you have a lot of weight to lose, you will have to stay
with it for a longer period than if you only have a little.
Even when you have reached your ultimate weight goal, you
can not expect to simply go back to the way you were eating
before and never to gain another ounce. Pure weight loss
has a lot to do with not only losing the weight but
actually sustaining the weight loss throughout your
lifetime.

Weight loss can be done in any number of fashions. One of
the most popular ways, however, is by counting calories.
If you have the patience to be able to do this, you can
actually begin to lose weight from the very first day that
you start. The way that you do it is actually quite
simple. You figure out exactly how many calories you're
burning by using one of the online calculators. This will
tell you your daily need as far as calories is concerned.
As long as you keep that number at a deficit, you will
experience pure weight loss that will come off, week after
week.

How much can you expect to lose on a diet like this?
Actually, it may be a little bit slower than what you had
thought. You should not lower yourself any more than 1000
calories underneath your daily consumption limit. The
reason why this is the case is because your body will go
into a defensive mode as if it were starving and you will
not experience any weight loss at all. By keeping yourself
close to your calorie output, you will simply burn the
weight on a consistent basis. 1000 calories in deficit a
day is equal to 2 pounds of pure weight loss every week.

Throughout this weight loss program, you need to adjust the
amount of calories that you are eating. The reason why
this is the case is because a thinner person will burn
fewer calories on a regular basis. Add a little bit of
exercise into the mix and you can actually end up eating
more calories as you lose weight. Stick with it because it
works and you can experience weight loss that will last for
your lifetime.

----------------------------------------------------
There is one more secret to pure weight loss that I want to
share with you, visit http://www.apexweightloss.com to
learn more today! Shane Wilson is a successful webmaster
at ApexWeightLoss.com where he has many more articles on
the subject of weight loss. Visit
http://www.apexweightloss.com today for more information.

Boxing Training Secrets For Fast Fat Loss.

Boxing Training Secrets For Fast Fat Loss.
CB: How do boxers get so lean, and what lessons can us
average folk take from their regimens?

RP: I know this point is redundantly made but it's true.

People spend to much time training with cardio equipment. I
have seen people train on cardio equipment, and their
body's still look the same months later!

When the average person has had enough of walking around in
their body they are in they usually think of hitting the
pavement running. Or people will train with the typical
circuit of elliptical and treadmills etc...Training for
long and very casual intensities. Raising cortisol levels,
preserving fat, etc...

People who perform a boxing workout get lean from the
intense anaerobic way they train. Boxers fight and train in
rounds lasting from 2 minutes to 3 minutes in duration. The
training done for that duration is generally at a higher
intensity. The training equipment also demands you get lean
by the way the bags have to be worked.

Put it this way to maximally work and move the heavy bag in
the right manner burns more calories and takes more effort
to do. Your body then takes the lean shape from the
aftermath of this demand of it to put forth the work. Same
thing for the punch mitts when used correctly your whole
body is moving and working and in a more anaerobic and
intense manner than aerobic training.

Many times people who cross train or want to learn boxing
for self defense are amazed at how sore they are in
different areas of their body from the workout. They are
waking and working muscles that have been dormant for some
time in a intense manner.

Metabolically speaking, as stated several times above since
the training is predominantly anaerobic and because we use
allot of intervals our metabolic rates are greatly
increased.

Unlike the aerobic way people train where they only burn
calories for the duration of the aerobic activity or
training. With anaerobic interval work your metabolic rate
is increased for hours even after training is complete as
you obviously know.

CB: What's the role of slow cardio in stripping fat from a
boxer's body?

RP: Not much at all....

We condition using sprints, sled work, sledge strikes,
sprint and run drills, but really speaking from a fighters
perspective, nothing beats intense sparring to get in
shape. We also perform intervals of fast punching on the
bags and punch mitts.

As far as the average client, I'll never forget when I was
working in Syracuse NY I was training an older guy named
Tom. Tom couldn't lose any more weight in a satisfying way.
He was on a plateau.

He was training aerobically only for the last 2 years
playing musical chairs with the cardio equipment. He was
very frustrated and bored that he couldn't drop any more
fat.

So upon working with him. I had him jumping rope, working
the punch mitts, working the heavy bag and VERY easily he
lost 14 pounds in 6 weeks! Not bad for previously being on
a plateau! The pounds literally melted off. Because of the
intense anaerobic way he trained and the muscles and
movements he was using in training this way.

Fortunately for me communicating with the best strength and
conditioning coaches and constantly reading and studying
the best books keeps me abreast of what methods work best.

CB: How do you and other boxers get lean for fights in
terms of nutrition?

RP: We start cleaning house!

Or should I say cleaning the fridge, freezer and cupboards.
I have them get rid of the processed boxed, package, frozen
packaged, canned foods. I have them stop eating sugary
cereals, soda, sugary juices, white breads, refined carbs,
margarine, just garbage food period! This goes along way
with improving performance, vitality, and weight loss
obviously.

I then have them start to eat real whole foods. Foods that
actually have a life source and will deliver nutrients and
vitality to them.

So for weight loss having them eliminate the garbage foods
and drinks and having them eating smaller meals frequently
throughout the day works big time for weight loss on top of
the kick butt training their doing.

It still amazes me on how many people skip breakfast. Or if
they do have it, the typical sugar water called orange
juice with a pop tart doesn't do it. I have them eat a
better breakfast and make sure their dinner isn't the
biggest meal of the day as their stomachs would suggest if
it is.

My point is, typically people skip breakfast, eat a rather
large lunch, and when they get home have a feast for
dinner. That's insane if you want to drop weight and get
lean!

Don't eat less meals. Eat more meals frequently with less
food for weight loss. Their blood sugar levels are more
balanced and their moods and energy levels are far more
enhanced by eating more frequently, like 5-6 times per day
if possible.

I also have them drink half their body weight in ounces of
water per day. I have them consume fish oils at their meals.

I also keep critiquing their eating habits and food choices
for weight loss as needed...

CB: Do you use boxer's training techniques in your client's
workouts? If so, what could I do to speed my fat loss?

RP: Boxing workouts are BIG in my clients workouts.

It's no wonder that the most popular classes in commercial
gyms are martial arts classes.

Unfortunately many of those are watered down. By getting
your eating habits under control and cleaned up and by
jumping rope, shadow boxing, working the punch mitts, heavy
bag, double end bag and speed bag you literally melt that
fat off your body in a quick manner.

That's why I like to use boxing training techniques. Boxing
training gets results.

People can get bored with the cardio equipment. You can be
totally uncoordinated and not improve upon before or after
getting on the bike or stair master.

Not when you jump rope and perform the rest of a boxing
workout. That's why it delivers so much in one workout. All
those bio-motor abilities you improve on top of shredding
the fat from your body.

CB: What methods of strength training do you prefer? Do you
use free weights or a lot of body weight exercises?

RP: Strength training methods will depend on the persons
training age, background, weaknesses, needs, goals, and
were we are from a fight.

So I have a lot of tools in the tool box I can use
depending on the above scenarios. Generally I start off
with body weight exercises. I totally agree with what Alwyn
Cosgrove says, "If we cannot stabilize and move our own
body weight, we have no reason to use external resistance"

Once a person can handle there own body weight we use
different strength exercises. We use squats, I'm
particularly fond of front squats since we can work the
often times weak thoracic extensors while also
strengthening our legs. A boxer that has been at it for a
while will will have an increased kyphotic posture along
with pronated shoulders. So we need to correct this if we
want to improve performance.

We also use dead-lifts, single leg work, posterior chain
work, core strengthen with more transverse plain exercises,
but we also perform reverse crunches they are a great
abdominal strengthening exercise that also help in
improving posture.

A lot of unilateral work, pulls, rows, chins, pull ups, you
name.

We use equipment ranging from db's, barbells, med balls,
sand bags, kegs, sled, sledge hammer, I'm going to start
using kettle bells more. Once again, these are all great
tools we use depending on the situation.

Corrective exercises are used to keep the fighters muscle
imbalances and posture in check.

I will say that generally fighters are bloody weak! So I
like to improve and focus on maximal strength training.
Hypertrophy training can be used if I have a fighter that
wants to move up a weight class or needs a little more
muscle.

For our dynamic training, I like to used med balls and
other plyometric exercise for explosive power.

That pretty much sums it up as our training is ALWAYS
evolving and improving as I continue to study and learn and
as we progress in our own training.

CB: Do the boxing workouts require any special equipment?

RP: Yes the workout uses special equipment that is very
affordable and can be purchased at sporting stores, or
boxing equipment magazines.

You will need hand wraps, a jump rope, gloves, punch mitts,
a heavy bag, double end bag, speed bag and a small timer
that you can by at any store. You don't have to get all the
bags at once you can still burn allot of fat with the jump
rope and heavy bag alone. The other equipment just really
speeds the results.

----------------------------------------------------
Visit http://www.boxingperformance.com/ for more fat
burning boxing workouts. Rob Pilger is a Certified Strength
and Conditioning Specialist and Level II USA Boxing Coach
and creator of the http://www.theultimateboxingworkout.com

Descriptions of Types of Psychotherapy and Counseling Part 1 of 3

Descriptions of Types of Psychotherapy and Counseling Part 1 of 3
Types of therapies discussed in part one of this article
are:

Adlerian psychotherapy counseling | Behavioral Analysis
psychotherapy counseling | Body Centered psychotherapy
counseling | Cognitive Behavioral or CBT psychotherapy
counseling | DBT or Dialectical Behavioral psychotherapy
counseling | Emotion Focused psychotherapy counseling |
Family Systems psychotherapy counseling

Acceptance and Commitment Therapy (ACT) psychotherapy
counseling

ACT uses an educational approach to teach client's to "just
notice", accept, and embrace their life experiences. ACT
introduces the client to strategies of 'mindfulness',
'acceptance', 'commitment' and 'behavior change' to enhance
psychological flexibility.

Adlerian Therapy psychotherapy counseling

Alfred Adler was among the co-founders of the
psychoanalytic movement along with Freud and others. He was
the first major figure to break away from psychoanalysis to
form an independent school of psychotherapy and personality
theory. The goal of Adlerian Therapy is to challenge the
clients' premises and to encourage goals that are socially
useful and help them to feel equal.

Behavioural Analysis psychotherapy counseling

The term 'behavior analysis' coined by B. F. Skinner,
focuses on the science of behavior as a subject in its own
right while relegating the concept of mind to philosophy.

Body-Centered Therapy

Body Centered Therapy Also known as mind-body or somatic
therapy, combines the strengths of talk therapy with
bodywork to help people become more aware of their bodily
sensations as well as their emotions, images and behavior.

Cognitive-Behavioral Therapy (CBT) psychotherapy counseling

Cognitive-Behavioral Therapy is a form of psychotherapy
that emphasizes the important role of thoughts and
perception in shaping feelings and behaviors. CBT uses a
problem-solving approach that teaches people skills to
change their thinking and manage their reactions to
stressful people and situations.

DBT or Dialectical Behavioral psychotherapy counseling

Dialectical behavioral therapy (DBT) is a psychosocial
treatment developed by Marsha M. Linehan specifically to
treat individuals with borderline personality disorder
along with other diagnoses. In the 1990's Linehan advocated
that psychosocial treatment of those with Borderline
Personality Disorder was as important in controlling the
condition as treatment with pharmaceutical drugs.

Emotion Focused Therapy psychotherapy counseling

EFT is a short-term approach to couples therapy formulated
by Drs. Sue Johnson and Les Greenberg in the 1980's.
Relationship distress is a very common reason for seeking
therapy and is strongly associated with depression, anxiety
disorders and addictions as well as generally undermining
family health.

Family Systems psychotherapy counseling

Family Systems therapy is a form of psychotherapy that
considers a family as an organism or system with its own
internal rules, patterns of functioning, and tendency to
resist change. The treatment involves all the members of a
nuclear or extended family and may be conducted by a pair
or team of therapists of both genders for a short-term
treatment.

----------------------------------------------------
Counselingbook.com and Counselling.com are websites
dedicated to providing resources on counseling
/counselling, psychotherapy, and emotional wellness.
http://www.counselingbook.com
http://www.counselling.com

How to Use Your Health Savings Account to Slow Down Your AGEing Process

How to Use Your Health Savings Account to Slow Down Your AGEing Process
One of the best aspects of having a Health Savings Account
is that you can control your medical care. If you want to
have a medical test or procedure done that is not covered
by your health insurance, you pay for it with pre-tax money
from your health savings account. One of the processes of
aging that scientists have been learning more about in
recent years is glycation, and the formation of Advanced
Glycation Endproducts, or AGEs. Here's how to reduce this
harmful process, and a simple test you can pay for from
your Health Savings Account to see how you're doing.

What is "Glycation" and what are AGEs?

When we take a piece of bread and put it in the toaster, it
slowly turns brown. This is the result of a natural process
called the "Maillard reaction", in which sugars react with
proteins. It is this process that gives flavor to beer,
pizza crust, and roasted coffee.

The same process naturally happens in the human body. (So
in a sense, we all slowly "brown" as we age). When a
protein in your body is "glycated", it has a sugar molecule
attached to it, and can then bond to another protein in
your body in a process called "cross-linking". These
damaged proteins result in the formation of Advanced
Glycation Endproducts.

Exposure to AGEs in the body contributes to inflammation
and to a large variety of age-related diseases, including
cataracts, joint stiffness, Alzheimer's disease, and
cardiovascular diseases. Some AGEs increase the risk of
auto-immune diseases such as rheumatoid arthritis, and
others increase the risk of cancer.

Reduce AGEs in your Food

When experimental mice are fed a low-AGE diet, they have
better cardiovascular health, better kidney health, better
blood sugar management, and they live longer. AGE formation
is increased when foods are cooked at high temperatures,
and for longer periods of time. You can significantly
reduce AGEs created in food preparation by using boiling,
poaching, or stewing rather than frying or grilling.

So one strategy is to simply reduce your consumption of
"browned" foods. So for instance, fried shrimp will have
way more harmful AGE compounds than boiled shrimp.

How to Reduce AGE Formation in your Body

AGE formation is particularly high in diabetics, due to
uncontrolled sugar levels in the body. This is one of the
reasons why they suffer from increased rates kidney
disease, vision loss, and cardiovascular disease. Millions
of Americans who have not been diagnosed as diabetic still
have glucose handling difficulties, typically diagnosed as
"metabolic syndrome". It is becoming more and more evident
that a diet low in foods that raise blood sugar rapidly
(typically the "white" foods like bread, pasta, rice, and
sugar) will reduce a person's risk of diabetes or metabolic
syndrome. This in turn will also reduce your body's AGE
formation.

Supplements You Can Take

Numerous dietary supplements have now been shown to reduce
glycation, cross-linking, and AGE formation. Some experts
recommend the following supplements, typically 500 mg to 1
gram of each, per day: Carnosine, Benfotiamine,
Alpha-lipoic acid, Acetyl-l-carnitine, and Curcumin.

If your health care practitioner recommends supplements for
the prevention or treatment of a specific health condition,
you can pay for them from your HSA.

A common blood test that diabetics have done is Glycated
Hemoglobin A1c. This measures how much the red blood cells
have become glycated over the past one to three months, and
is seen as an indicator of average blood sugar levels.

Stay Healthy, Grow Your Health Savings Account

So be proactive - fund your HSA to the max, do what you can
to optimize your health, and let your Health Savings
Account grow.

----------------------------------------------------
By Wiley Long - President, HSA for America (
http://www.health--savings--accounts.com ) - The nation's
leading independent health insurance firm specializing in
individual and family coverage that work with Health
Savings Accounts.

Green Cleaning Ideas for Your Home

Green Cleaning Ideas for Your Home
When my husband, Dave, and I first started housekeeping
together (we are still newlyweds...), he used to shake his
head and occasionally comment on my refusal to use
artificial chemical cleaning products in the home. Yes, it
is a bit unconventional to say the least! But even he will
tell you that he likes that our house is free of toxic
chemicals.

Only ten years ago, I too believed the only way to really
clean was with smelly household cleaners. Here's the story:

Have you heard of the hygiene hypothesis? First proposed
in England in 1989 by David Strachan, it was a possible
explanation of why kids raised in larger families have a
lower incidence of allergies. It has been studied
extensively and has now been expanded.

The current thinking is that early exposure to bacteria,
viruses, parasites etc. are important for the development
of a healthy immune system. This is a radical shift in
thinking from the antibacterial paradigm most of us were
raised with years ago.

Ten years ago, I had a baby. I was living in England at
the time. The medical community there was beginning to
discuss and apply this new hygiene paradigm. I was
encouraged to breast feed, of course, but also to not worry
so much about sterilizing bottles and utensils after the
baby was a few months old.

Naturally, as an over tired new parent, when the hygiene
hypothesis was explained to me, I happily followed along.
It did make a lot of sense. After all, babies have lived
for thousands of years with lots and lots of dirt around
and have thrived. Besides, sterilizing everything WAS a lot
of work....

Well, guess what? At age 10, that same child rarely gets
sick and has no allergies so far...even with a genetic
predisposition to asthma from both parents!

For me the hygiene hypothesis paradigm shift led to a
"re-think" about all the chemicals and insecticides that
were being used in and around the house to keep it clean
and "pest" free. It's really quite incredible what a young
child and parents are exposed to in terms of household
chemicals these days. The question is why? If early
exposure to microbes is good for baby - why expose a child
to pollutants in the name of killing them?

So, the search for healthier alternatives began....

Through trial and error and speaking with other parents who
have gone in favor of "green cleaning", I learned that
pretty much all household cleaning can be done using a bit
of creativity and things you already have in your kitchen.
Using greener alternatives is easy, inexpensive, good for
your family and good for the earth.

Here are some ideas:

1. Baking soda: Acts as a scrub, polishes metal and
deodorizes things. (a must have if you have a baby in
diapers).

2. Lemon: Deodorizes, cuts grease, bleaches stains and
disinfects. Mixed with baking soda, it removes stains from
plastic food storage containers.

4. Salt: Another scrubber (more course than baking
soda)—good for cookware and ovens. Combined with
citrus juice it removes rust.

5. White vinegar: Deodorizes and disinfects (again acid).
Mix with water and a little dish soap and you've got a
great all purpose cleaner for windows, floors, bathrooms
and all the rest. Used full strength it fights mold and
mildew and body odor in clothing.

6. Olive Oil: Mix two parts oil with one part lemon juice
and use as a furniture polish. It smells great.

So, if you are thinking of going organic with the food you
eat, why not go all the way and get rid of the pollutants
in your house. You and your family will benefit with
better health and more pocket money. If you have children -
you won't have to worry about poisoning. After all, what's
the worst thing that can happen from drinking vinegar
except a tummy ache?

And, when you say you can eat off the floor in your home,
you will really mean it!

Sources: http://en.wikipedia.org/wiki/Hygiene_hypothesis

----------------------------------------------------
About the Author:
Ainsley Laing, MSc. has been a Fitness Trainer for 27 years
and writes exclusively Body for Mind eZine. She holds
certifications in Group Exercise, Sports Nutrition and
Personal Fitness Training. She is also a professional
engineer and mom. To see more articles by Ainsley visit
http://www.bodyformind.com or the blog at
http://www.bodyformind.blogspot.com

Herbal Relief for Spring Allergies

Herbal Relief for Spring Allergies
As spring bursts onto the scene with all of its lovely
color, vibrancy, light, and new growth you may-
unfortunately - experience an array of discomforting
symptoms. Your eyes may tear, you may have a scratchy or
draining throat, your nose may be constantly itchy and you
may be always be on the verge of a sneeze or experience
repeated sneezing - seasonal allergies.

Seasonal allergies are usually accompanied by "stuffiness",
sneezing, watery eyes, excess drainage, runny nose, excess
mucus. These symptoms are the body's attempts to flush out
an offending allergen. For those with seasonal allergies
these symptoms can get out of hand and result in feeling
miserable.

Herbs can be added to your medicine chest of remedies to
help make your change of season more comfortable and
enjoyable. Before deciding which herbs to include as part
of your spring allergy relief program, it is wise to check
with a practitioner familiar with herbal health care.

Bioflavonoids to the Rescue

Bioflavonoids are an important constituent found in many
flowers, leaves, and fruits that help bring relief for
seasonal allergy symptoms.

Bioflavonoids help prevent the formation of histamine.
Histamine is one of the substances released by the body in
an attempt to get rid of the offending foreign particle -
the allergen. It is a hormone that causes tearing eyes and
runny noses as the body attempts to flush out the offending
allergen. Histamine prompts the body to quickly get rid of
the allergen by activating the common allergy symptoms such
as itchy and watery eyes, runny and congested nose and
sinuses, and swelling and inflammation.

Increasing your intake of bioflavonoids helps prevent the
formation of histamine (as opposed to commonly used over
the counter anti-histamines which interfere with
histamine's action after it has been produced). Herbs that
help alleviate sneezing, watery eyes, and runny noses
contain substances that prevent the formation of histamine.
Without histamine, your seasonal allergy symptoms can be
significantly reduced. Many bioflavonoids are also
anti-inflammatories, which decrease the swelling of tissues
caused by reacting to an allergen.

Anti-allergenic and bioflavonoid rich herbs include German
chamomile, lemon balm, Baical skullcap, mints, anise,
ginger, peppermint, spearmint, feverfew, milk thistle, and
yarrow.

Hawthorn is an anti-histamine herb that blocks the release
of histidine decaroxylase needed to convert histamine in
the body. Licorice, ginkgo, cinnamon, cardamom, rosemary,
many mints and the essential oils of orange, tangerine,
lemon are antihistamine and anti-allergenic and help relax
the nasal passages and airways. German chamomile may slow
allergic reactions by increasing the adrenal glands'
production of cortisone, which reduces lung inflammation
and makes breathing easier. These herbs can be taken as
teas or in tincture form.

Herbal Baths and Teas Help Soothe Irritation

Essential oils of chamomile, clove, caraway, and lemon balm
contain natural antihistamines that can be useful for
soothing itchy hives. Mix a few drops of the essential oil
with an ounce of carrier oil such as almond or olive and
apply to hives. Never apply the essential oils directly to
skin as they can be caustic. Never take essential oils
internally unless directed by a health care practitioner.

Itchy hives can also be relieved by taking an herbal bath.
Dried antihistamine herbs such as thyme, German chamomile,
basil, fennel, and tarragon can be mixed together and made
into a soothing bath for allergy relief for skin reactions.
To make an effective herbal bath use a quart glass jar and
fill the jar one-third way of the dried herb mixture. Pour
in boiling water to fill the jar. Put a cap on the jar and
let it sit for at least one hour. If you want a stronger
bath, you can let the mixture sit four to six hours. Strain
out the herbs and pour the remaining herbal liquid into the
bath. Soak and relax. These same bath herbs can be used
to make an anti- allergy tea to help relieve those
worrisome symptoms. To make a tea use one teaspoon of the
herbs to one cup of boiling water. Steep for 20 minutes.
Drink one to three cups a day.

More Herbal Allergy Helpers

An allergic response can cause tissue lining the sinuses to
swell, which can block the outlets of the sinuses to the
nose. When this happens mucus build up in the sinuses can
cause headaches and mucus draining from the back of the
nose into the throat (the common postnasal drip). Using an
over-the-counter anti-histamine with these symptoms can
thicken the mucus even more so that it can not drain. It is
better to help dilate the sinus passages and thin and
liquefy the mucus so that it can drain easily. Hot chili
peppers are very effective at draining thick, congested
mucus and relieving these symptoms. Herbs such as ginger,
yarrow, lemongrass, chickweed, red clover, fenugreek can
be effective decongestants that thin and liquefy the
congested mucus.

To help relieve the scratchy, sore throat that accompanies
seasonal allergies herbs that soothe and coat the mucus
membranes - demulcents- can be effective. Demulcent herbs
include: marshmallow, malva, slippery elm, and violet. If a
cough accompanies the sore throat, you can try plantain,
wild cherry bark, or horehound all of which act as
excellent cough relievers. Plantain also supports the
adrenals, acts as an anti-spasmodic and helps expel mucus.

Nettles helps to prevent the excessive release of
inflammatory substances such as leukotrienes. Leukotrienes
are one of the natural body substances released when an
allergen enters the body resulting in an inflammatory
response. This leads to irritated and swollen mucus
membranes that secrete excessive mucus. Nettles is also
anti-allergen, enhances the immune system and increases the
body's ability to handle stress.

The herb ginkgo contains ginkgolides that interfere with
the chain of events that results in allergic reactions.
Phytochemicals found in ginkgo biloba block the action of
platelet-activating factor that activates immune cells
responsible for inflammation. Several studies suggest that
ginkgo improves the ability to tolerate allergens. Follow
label directions on the bottle as far as dosage is
concerned. Avoid taking in excess as excessive ginkgo can
lead to diarrhea, irritability, and insomnia.

Another helpful herb to use to increase the body's ability
to resist reacting to allergens is milk thistle. Milk
thistle protects the liver and improves its ability to
clear antigens from the body and strengthens mucus membrane
integrity while providing bioflavanoids.

Herbs can be a definite benefit in helping you enjoy the
early days of spring and move energetically and free from
allergy symptoms into the warm days of summer.

Before taking any herbs always learn about the herb you are
taking to be sure it is compatible with you and check with
a knowledgeable herbal health care provider. Enjoy!

----------------------------------------------------
Mary Ann Copson is the founder of Evenstar Herbs and the
Evenstar Mood & Energy Wellness Center. Mary Ann is a
Certified Licensed Nutritionist, Certified Holistic Health
Practitioner and Brain Chemistry Profile Clinician. Find
more herbal remedies at
http://evenstaronline.com/herbs

How Do Women Build Muscle? Get The Facts and Bust The Myths

How Do Women Build Muscle? Get The Facts and Bust The Myths
In a woman's world, strength training with weights has more
misconceptions and myths than any other area of women's
fitness.

Basic Rules of Strength Training

Whoever is lifting the weight, be it male or female, the
old rule will apply. So let's get the facts straight right
now and move on:

- Heavier weights performed with less repetitions will
build muscle mass

- Lighter weights performed with more repetitions will
build endurance, tone the muscle group worked without
building mass

The average woman will experience a 20 - 40 percent
increase in strength when lifting weights after several
consecutive months of resistance training.

The same can be said for women that indulge in aerobic
workout activities such as step classes, elliptical
machines and stationary bicycle or outdoor cycling. With
aerobic exercise, increasing the height of the step or
overload due to resistance will also encourage muscle mass
to occur rather than tone the legs, resulting in a toned,
lean look. True aerobic training in the form of running,
race walking and cardio classes at the gym will build your
heart muscle which is something we should all be concerned
with at any age.

So How Do Women Build Muscle?

The true answer lies in our DNA. Our genetics have a large
determining factor as to how we distribute our body fat and
what ratio of estrogen to testosterone is in our body
make-up. So, in a way we are already predisposed as to how
our body responds to weight training and aerobic exercise
in a certain way.

What Body Type Are You?

There are three classifications of body type for women:

Mesomorphs: Tend to be more muscular, this body type
responds quickly to weight training and is more apt to gain
muscle mass.

Ectomorphs: This body type tends to stay lean. Even with
strength training, they are less likely to build any muscle
mass, but will become stronger through lifting weights.
Weight loss occurs more easily and they tend to NOT store
body fat.

Endomorphs: This body type is more soft and round, often
referred to as voluptuous. There must be a loss of body fat
before this body type can see a difference in muscle tone
due to strength training.

Research continues to prove that weight training is great
for women. It builds body strength and helps to slow bone
loss and osteoporisis in some cases. However, most women
continue to avoid resistance training out of fear of
developing large muscles and losing their femenity.

No two bodies are alike it is important to remember that
every woman will respond differently to the exact training
routine. Never compare yourself to others you see at the
gym. Focus on your individual results based on your age and
body type. It's not what you look like, but rather how
exercise makes you feel and the quality of life it brings
to you.

----------------------------------------------------
Dori Schwaiger is an accomplished author on health & beauty
as well as diet and nutrition, she is also the owner of
Tophealthspot.com which has become a destination on the web
with health minded people.Read informative articles and get
in depth product reviews as well as shop for name brand
nutritional, beauty, diet and active lifestyle products
from around the globe http://www.tophealthspot.com offers
money saving online health coupons