Set the clocks back, not your mood!

Set the clocks back, not your mood!
It’s time to set the clocks back as summer is
officially over on the 28th of October. Most of us dread
this time of year as it means less light and colder
weather. We quickly feel the urge to curl up at home,
drink far too many cups of tea, eat more sugary foods and
do very little activity. All of these changes combined
often lead to a change in our mood, we don’t feel
quite as cheerful, we tend to socialise less and generally
feel unmotivated.

It doesn’t have to be this way. Take control and feel
good this winter!

In the months leading to summer we all hit the panic button
as we realise we can no longer hide behind bulky winter
clothing, we want to look good; leading in to winter you
might not worry so much about looking good but what about
feeling good? Is your mental health not as important as
your physical health?

Of course it is, it’s even more important. This
winter work on feeling good!

How you wonder? It’s not as difficult as you think.
Simply take the following actions:

Action 1: Get Moving Studies show that anywhere from 30
minutes to an hour of exercise every day can have a
positive impact on our mood. Exercise releases endorphins
in our body and help us to feel happy.

Action 2: Set Goals Setting goals will keep you motivated
and achieving them will empower you. If you enjoy running,
sign up for a race in the early spring and spend the winter
training. Once you’ve set your goal write it down
before the clocks turn back and put it somewhere where
you’ll see it every day; when the clocks spring
forward you can feel proud to have achieved it.

Action 3: Socialise Use your exercise time to catch up with
friends. It will make your sessions more enjoyable and
exercising with someone helps us to put in a bit more
effort. Even better join a new club and meet new people.

Action 4: Watch what you eat Minimise sugar and refined
carbohydrates by eating foods high in protein and fibre to
make you feel full and less likely to crave those sugary
treats. Weight gain often leads to poor self- image;
therefore maintaining your weight through winter is key to
staying positive.

Don’t let this winter be a repeat of the last. Take
action and feel good! Feeling good in the winter will help
you to look good in the summer.

----------------------------------------------------
Rosa Coelho is a Performance Coach and Personal Trainer at
Dax Moy Personal Training Studios In London. Rosa
specialises in applying a holistic approach to health and
fitness through The POWER Principles. For more information
about Rosa visit http://www.rocofit.com

Dentists Practice Invisible Techniques in Cosmetic Dentistry

Dentists Practice Invisible Techniques in Cosmetic Dentistry
Many of us who wish the dentist to be invisible when it's
time for an annual check up will at least be consoled about
the fact that today, modern cosmetic dentistry has brought
a number of new technologies to market, including dental
implants, tooth colored fillings, veneers and the new
invisible Invisalign system, successful in providing new
smiles to patients everywhere.

An invisible method of straightening teeth without braces,
is known as Invisalign, custom-molded aligners to solve a
range of issues, including: overbites, cross bites,
underbites, crowded teeth, or wide spaces in between teeth.
The system uses a series of clear removable aligners to
move your teeth without metal wires or brackets.
Unobtrusive in business meetings or social gatherings,
there are no metal wires or bands to irritate your mouth,
and frankly, most people won't notice you even have them on.

Proceedures like this fit any lifestyle, offering comfort,
convenience and virtual invisibility during treatment.
Patients can be as active as they want and they can even
remove their aligners for special events, eating or any
reason.

Many dental professionals are also now specializing in
dental implants where a new standard of care has emerged
and teeth can now be restored for both functionality and
aesthetics. Dental implants can also help people with
increased chewing capacity, and improved speech in addition
to their appearance. However dental implants are not for
people seeking new teeth in an hour; they take time.

There are also new procedures that are being adopted
rapidly in children’s dentistry and they are
especially favored by parents of squeamish children. The
American Academy of Pediatrics (AAP) used to recommend that
the first visit to the dentist be at three years of age.
Now, because so many children have cavities by the time
they start kindergarten, the AAP states that high risk
children should see a dentist six months after their first
tooth erupts or before they are 12 months old. In this
field, continuing research spawns new developments daily,
including anesthesia techniques today make it easier to
perform surgery in the dental office without discomfort to
patients.

So whether you are located in New York, or Los Angeles, or
be it Invisalign cosmetic dentistry, veneers, teeth
whitening, or dental implants, you can rest assured that
today, thanks to new dental technologies, the pain may just
be as invisible as the procedure you are having done.

----------------------------------------------------
Kristin Gabriel is a Los Angeles-based writer and PR
professional. One of her clients, Dr. Bijan Afar, an oral
surgeon, is also based in Los Angeles, and owns five dental
clinics, including the Wilshire Dental Clinic. For more
information, visit http://www.wilshiredental.com

Five Fun Exercises for Pregnant Women

Five Fun Exercises for Pregnant Women
Regular exercise has a number of benefits, especially for
pregnant women. In particular it can help prepare and
condition your body for the additional stress that
pregnancy will cause. In this article I outline 5 exercise
suggestions for pregnant women.

Before you begin exercising you should calculate your
target heart rate. To do this you first need to determine
your maximum heart rate. One way to do this is using the
formula:

- MHR = 220 - Age

Your target heart rate will then be 60%-65% of your maximum
heart rate. So if you are 40 your maximum heart rate will
be around 180 beats per minute (BPM) and your target heart
rate will be between 109 BPM and 117 BPM. Once you have
determined your target heart rate, try to stay within it.
This will ensure that you don't over exert yourself.

After you have performed the above heart rate calculations
you can move onto the actual exercise. As promised here
are the 5 exercises for pregnant women:

1) TAKE A DAILY BRISK WALK:- Walking is a good exercise
which can be performed within your comfort zone. Make sure
you wear comfortable shoes and monitor the distance you
have covered.

2) YOGA:- Yoga allow you to relieve the stress, anxiety and
worries associated with pregnancy. If you feel at any time
you have overdone it when practicing yoga consult your
doctor.

3) SWIMMING:- Swimming is another great way to exercise
without placing undue strain on your body. It can help
reduce the pain and pressure associated with pregnancy and
is one of the best possible exercises during the third
trimester.

4) PILATES:- Pilates can help strengthen the abdominal,
back and pelvic muscles which in turn supports more
comfortable pregnancies. Pilates is also a popular
exercise with new mothers because it helps them get their
figure back.

5) WEIGHT TRAINING:- Weight training is a good exercise for
pregnant women provided it is performed in moderation and
light weights are used. The benefits can include more
energy and reduced leg cramps.

If you decide to continue exercising when pregnant also
make sure to take the following into account so that you do
not over exert yourself:

- Make sure you are getting adequate amounts of rest.

- Try not to exercise when it is hot and humid as it will
increase your core temperature.

- Do not exercise when you are sick.

- Make sure that you warm up five minutes before you
exercise.

I hope this article gives you some ideas if you want to
carry on exercising when pregnant. Keeping up your
exercise routine will make you feel better, maintain your
existing fitness levels and prepare your body for the
additional strains and stress caused by pregnancy. Before
beginning any exercise routine you are advised to consult
your obstetrician and/or gynaecologist to determine which
exercises are safest at each point of your pregnancy.
However, as long as you follow the advice given you can
formulate a fun, fitness routine to keep you active whilst
pregnant.

----------------------------------------------------
You can find more great exercise and fitness information by
heading over to http://blog.freefitnesstips.co.uk/

Boost Your Body’s Health And Performance With Adaptogens

Boost Your Body’s Health And Performance With Adaptogens
The term adaptogen was first used in Russia in the late
1940s to describe a number of herbal compounds which
research suggests can act as powerful tonics and stimulants
for the body’s systems; may help normalise the
body’s functions in response to stress; and provide a
powerful boost to the immune system. Adaptogens such as
siberian ginseng have also been shown to help regulate the
levels of blood pressure, blood sugar, cholesterol and
important hormones.

Adaptogen compounds may be particularly important in
assisting the adrenal glands to maintain levels of the
hormones it produces, which are the body’s principal
means of managing the various stresses to which it is
subjected on a daily basis. These stresses include heat,
cold, excessive noise and vibration, physical exhaustion,
viruses, bacteria and pollution, as well as more
self-inflicted varieties such as poor diet, lack of sleep,
overwork and the excessive consumption of alcohol, tobacco
and perhaps even more potent drugs, which for this purpose
may include perfectly legitimate over the counter or
prescription medications.

Obviously you can’t hope to avoid all of these
stresses all the time; at least not unless you find a way
to avoid twenty-first century life itself. And as
attractive as that may sound, it’s probably not a
realistic option for most of us. So the urgent question
is: just how are you going to cope with these stresses?

Now to be sure, a good diet, eight hours restful sleep a
night, plenty of fresh air and exercise will help
considerably. But how many of us can honestly claim this
as an accurate description of our lifestyle?

This is where adaptogens can be so useful. There’s
evidence that they may increase the production of energy
within the body’s cells, thereby optimising the
body’s response to stress; maximising the benefits
obtained from the nutrients taken in, and helping maintain
peak physical and mental performance. Numerous herbal
compounds have now been recognised as possessing
significant adaptogenic qualities, but amongst the better
known are black cohosh, donq quai, ginseng, which may be
Korean, American or Siberian (eleuthero), and yerba mate.

Currently, ginseng is perhaps the best known of all of
these, and siberian ginseng, or eleuthero, in particular,
which has long been extensively used in Russia, is rapidly
becoming popular in the West. There are good reasons for
this.

Ginseng has been researched in depth by Soviet and Russian
scientists since the early 1960s, and was approved for
human use as far back as 1962. But the amazing powers of
this extraordinary herb have been well known in China for
thousands of years, where it is still often taken as a
remedy for bronchitis, circulatory problems, rheumatism and
male infertility. Modern Russian studies have confirmed
siberian ginseng (eleuthero)’s potential for helping
to tackle cardiac and circulatory disorders, high blood
pressure, diabetes and even some cancers. Of course, it is
not suggested that ginseng can cure these diseases, but
that it may assist by stimulating the body’s natural
healing processes to restore it to normal function.

But like other adaptogens, ginseng is not just for those
suffering from disease or sub-optimal health. In Russia it
has been used extensively by individuals whose everyday
occupations involve far greater than average levels of
mental and physical stress. Astronauts, divers, military
personnel, Olympic athletes and those facing extremes of
environment or climate are just a few examples of the types
of people who have derived significant benefits.

Now of course, no one is suggesting that siberian ginseng
or any other adaptogen can or should take the place of a
healthy diet, because obviously you can’t optimise
the functioning of the vitamins, minerals and enzymes
within the body unless they’re present in reasonable
quantities in the first place. But adaptogens may
nevertheless be of real value at times when the kinds of
stresses listed above have increased the body’s
demand for these nutrients; or perhaps depressed its
ability to absorb those with which it is supplied.

But adaptogens should not just be seen as a corrective for
use when the body is tending towards sub-optimal
performance or even illness. They can also be used at
times when peak mental or physical performance is required
and supplements of siberian ginseng and the other
adaptogens mentioned above are now readily available in
most good health food stores.

----------------------------------------------------
Steve Smith is a freelance copywriter specialising in
direct marketing, with a particular interest in health
products.
Find out more at
http://www.sisyphuspublicationsonline.com/LiquidNutrition/In
formation.htm

Three Easy Things That A Bodybuilder Must Do To Prevent Heart Disease

Three Easy Things That A Bodybuilder Must Do To Prevent Heart Disease
THREE EASY THINGS THAT THE BODYBUILDER MUST DO TO PREVENT
HEART DISEASE

FISH OIL – THE ARTERIAL CLEANER Fish Oil is the first
powerhouse in keeping the bodybuilder safe from heart
disease. Many bodybuilders that use illegal anabolic
steroids, but even standard “natural”
bodybuilders should consider supplements that will spare
them the heart disease associated with higher blood
pressure. Anabolic steroids could possibly alter lipid
profiles, so it is even more important for people using
steroids to maintain safe lipid levels and blood pressure.
Fish Oil contains two main ingredients; DHA and EPA. These
omega-3 fatty acids docosahexaenoic acid (DHA) and
eicosapentaenoic acid (EPA) have a multitude of health
benefits for the bodybuilder specifically, including
increased fat burning and improved sugar metabolism, which
are good for obvious reasons. In addition, EPA and DHA
decrease the effect of genes involved in fat storage which
helps maintain lean mass while bulking. They also
down-regulate genes involved in inflammation, which is an
important marker of long term health. In fact I also take
a baby aspirin per day to keep the damaging effects of
inflammation at bay. EPA/DHA have been shown to reduce the
risk of stroke and sudden death along with improving blood
lipid profiles by increasing the beneficial HDL cholesterol
and slightly reducing the damaging LDL cholesterol. All of
these things are great for the bodybuilder who is using
steroids/prosteroids and important for bodybuilders of any
variety that want to maintain maximum health and vitality.
Fish oil is a great source for anti-inflammatory
prostaglandins and is implicated in the reduction of bowel
disorders and cancer of the bowel, which is of importance
to anyone who is concerned about health. Colon cancer is a
very common form of cancer that affects millions of people.
Fish oil causes a reduction in platelet aggregation and
stickiness which reduces arterial inflammation is good for
everyone, including the bodybuilder, but especially one who
takes anabolic steroids or the pro-steroids found on the
market (which are steroids by the way). Finally, fish oil
have been shown to reduce liver tumor metastasis and
formation, which is a good thing for people that
chronically take anabolic steroids. I take 4-6 fish oil
capsules per day in divided doses as a way to increase the
positive effects of a healthy diet and keep blood lipids in
check.

MAGNESIUM: THE COFACTOR FOR HEART HEALTH MAY MAKE CREATINE
PERFORM BETTER Magnesium is a very important mineral that
is almost lost in our refined and cleaned water supply.
This simple mineral has the power to save lives and
increase the effectiveness of your creatine supplements and
it is cheap and available in safe over the counter
supplements! So why aren’t we taking Magnesium? Low
magnesium has been linked to increased risks for sudden
death, high blood pressure, type II diabetes and
cardiovascular disease. The average American is not even
close to the lowest RDA dose of 420mg. Remember the RDA is
the ABSOUTE MINIMUM needed to prevent diseases, not the
OPTIMAL dose. I take 1000mg of Magnesium Oxide per day as a
way to supplement my diet. Unless you eat a diet VERY high
in vegetables, you are probably running on the low side of
magnesium. Running low on minerals is like running your car
with only 1 quart of oil in it. It might still get you
around, but your chances of failure are higher than if you
don’t run ar optimal fluid levels! With magnesium
being so inexpensive, you can’t afford to miss this
crucial mineral in your supplement plan. (oh, plan on
getting a bottle for your mom & dad if you want to help
them prevent heart disease and type II diabetes...I have a
bottle for mom and dad). Good magnesium intake is
associated with improved insulin sensitivity, optimal
lipoprotein levels, suppression of abnormal heart rhythms,
reduced blood pressure, headache relief, and improved
exercise capability. Magnesium can also augment your use of
creatine by helping the cells take in more creatine via
increased membrane permeability and osmotic factors.
Magnesium can also reduce lactic acid in the cells, making
it essential prior to a heavy training session if you want
to squeeze the most out of each workout. Magnesium is very
hard to get in the diet, so don’t skimp on the MgO!

WHY BODYBUILDERS SHOULD GIVE BLOOD! Bloodbanks are often
low in this country and it is a great idea to give blood,
it could help save your life and the lives of many people
in need, but is there more benefit to giving blood other
than doing the public good? Yes, it seems that giving blood
for men could also save your life lessen the effects of the
“bodybuilding” lifestyle. Men have a higher
incidence of heart disease and congestive heart failure
than women and one of the possible causes is the higher
blood iron levels found in men. Giving blood at least once
a year is a way to reduce these harmful levels of blood
iron. Bodybuilders specifically have a tendency to have
high blood iron levels due to their consumption of meat
products as a way to get increased protein. One of the
reason for men’s version of multi-vitamins is the
difference in need for iron between men and women. You
will find many of the men’s formulas do not contain
iron supplementations due to the implications on heart
disease. Men and women with a genetic abnormality that
have slightly higher iron levels were found to have over
two times as much chance of developing cardiovascular
disease. Also, a Finnish study showed that men who give
blood at least once a year had an 88% reduced risk of heart
attacks. With bodybuilders relying on lean red meat to
supply increased protein, the need to give blood is even
more substantial! There is no negative to donating blood
and the potential health benefits could be amazing! So,
take advantage of your local blood drive to do yourself and
your community some good! Tell your friends and family to
do themselves a favor and donate blood at least once a year
to maintain good heart health! One last positive benefit of
giving blood is that you are screened for almost every
blood born pathogen which is a positive side benefit!

This article does not constitute medical advice. Check
with your physician before starting any supplement program.

Copyright Eric Marchewitz 2007

----------------------------------------------------
Three easy things a bodybuilder must do to prevent heart
disease.

What Are The Best Foods To Eat For Breakfast?

What Are The Best Foods To Eat For Breakfast?
When you eat breakfast you want to include foods from at
least three of the four food groups. When combined this
meal should make up about one-quarter to one-third of your
total day's nutrients.

Some days you might notice that breakfast is the only meal
you eat at home. This means that your breakfast should be
loaded with good amounts of fiber, vitamins, and minerals.

Most importantly, your meal should also contain some of the
following:

Milk and Milk Products

From this group choose low-fat foods like a tall glass of
skim or 1 percent milk or a cup of low-fat yogurt. As an
added bonus you can easily add these ingredients into a
blender along with some fresh fruit to create some amazing
and healthy breakfast drinks. Low-fat cheese can also be
considered as a serving from this group.

Meat, Fish, Poultry and Alternates

Once more, choose a low quantity of fat food and be bold.
The egg isn't the only protein food that you have to place
on the breakfast table, even though it's a popular favorite
for many families. It's important that you watch your
egg-yolk intake because of the cholesterol content, but you
can easily extend your intake by incorporating plenty of
egg whites, particularly in omelet's and scrambled eggs.

Bacon and sausages should be eaten in moderation as well.
You should keep an eye on the fat content of the bacon as
well as the sausages.

Side bacon is pretty much saturated fat, salt, and
nitrites. Back, or Canadian, bacon is a much healthier and
leaner choice. It's okay to eat this bacon occasionally.
The same principle can be applied to sausages, which are
high in fat. A great cooking tip to know when you're
cooking these meats is to cook them so that the fat drips
off.

Have you ever tried fish for breakfast?

If you want some great fish with Omega 3 fatty-acids try
different fish like kipper, or albacore tuna. Combined
with a thin layer of cheese, or a whole-wheat pita they
make an excellent breakfast meal.

Breads and Cereals

As always choose the whole-grain breads and cereals
whenever you can. If that's not an option your second best
choice would be to get the enriched versions of refined
breads.

Here's a quick word of word of advice when you're selecting
muffins, quick breads, and breakfast pastries. That mouth
watering Danish that you see in the cake section is
probably overflowing with fats as well as sugar. This can
also be true with many store-bought granolas and for the
ridiculous amount of butter you might be tempted to smear
on that healthy piece of whole-wheat bread.

Remember, breakfast is supposed to rejuvenate and give you
loads of energy for your day. Consuming lots of fat and
sugars will get your day off to a sluggish start.

Fruits and Vegetables

A piece of fresh fruit is the supreme choice from this food
group. Raw fruit is actually better than juice because of
the fiber that you'll get. If you really can't start your
day without a glass of juice then it'll be your second best
choice. Dried fruits are great to add as toppings to hot
or cold cereals, especially for women who are trying to
boost their iron intake.

----------------------------------------------------
Marci Lall is a Womens Weight Loss & Body Sculpting
Specialist. visit his website to get his FREE report "16
tips on how to get maximum weight loss and fitness results
in minimum time"

http://www.lallpt.com

Keep the fat off this winter!

Keep the fat off this winter!
Big jumpers hide fat well in the winter but come the spring
the jumpers must go. Don’t be horrified when they do.
Take the following actions now!

Eat to satisfy - For some reason we feel it is easier to
eat healthy in the summer when the weather is warm. This
winter make the right choices and eat foods that will leave
you feeling satisfied. Studies show that foods that leave
us feeling fuller longer are high in protein and fibre,
these include foods such as: beans, eggs, porridge, and
beefsteaks. Foods that are high in refined carbohydrates,
sugar and fat are less satisfying and therefore often lead
to overeating. Avoid foods such as crisps, white bread,
and chocolate bars.

Eat in season foods – This is a great time of year
for British food. In season foods taste nicer, contain
more nutrients and helps the local economy. In season now
are: mushrooms, kale, butternut squash, beetroot,
courgettes, and turnips just to name a few.

Drink water - This is a tough one for most, as we often do
not feel like drinking water when the weather is cold,
rather we reach for coffee, tea, and hot chocolate. Avoid
these, as drinks that contain caffeine can leave you
craving sugary foods. For a nice warm drink try boiling
water and adding fresh mint, lemon and a slice of ginger
root.

Avoid alcohol - Come winter we tend to spend more time
indoors socialising, which often means more time in the
pub. Avoid alcohol as often as possible if not altogether.
Alcohol contains 7 calories per gram. That’s a lot
when you consider that carbohydrates contain 4 calories per
gram and fat contains 9 calories per gram. Drink a pint of
lager and that’s 200 calories, a small glass of red
wine is 85 calories; you get the picture.

Get outside - Exercising outdoors is invigorating. Just
make sure you are safe, wearing bright colours and keeping
warm. There’s so much you can do: go for a brisk walk
in the park, ride your bike, play tennis, kick the football
around the list is endless.

Don’t put it off. Don’t think that you’ll
start in the New Year. The New Year is still more than 2
months away. Those extra five or ten pounds sneak up
quicker than you think.

Look forward to taking off the big jumpers in the spring
and showing off how great you look!

----------------------------------------------------
Rosa Coelho is a Performance Coach and Personal Trainer at
Dax Moy Personal Training Studios In London. Rosa
specialises in applying a holistic approach to health and
fitness through The POWER Principles. For more information
about Rosa visit http://www.rocofit.com

Easy and Natural Ways to Raise Low Serotonin Levels

Easy and Natural Ways to Raise Low Serotonin Levels
Research indicates that in the United States 60-80% of the
people, especially women, have low serotonin levels. You
don't have to get caught in the low serotonin cycle of
hopelessness and despair. You can alter your low serotonin
levels by carefully orchestrating your foods, activities
and daily routines and habits.

You alter your brain chemistry, manipulate your
neurochemical profile and affect your body's physiology
every day by what you do and don't eat, what you think
about, and how and where you spend your time. Through your
daily behaviors and the environments in which you spend
your time, you create your biochemical profile and this is
reflected in the emotions, energy, thoughts, actions, and
psychological states that either bring you into peak
performance or that block your best functioning.

You have an enormous power to shape your inner world - your
experience of life. What you do every day, what you eat,
when you eat it, what activities you engage in and when you
engage in them, what kind of environment in which you live
and work - everything you do and do not do - shapes how you
feel, think and how you experience your life.

You can create the range of emotions, energy levels and
intellectual and creative functioning that you want. You
can learn how to use what you do and do not do everyday and
how you do it to create inner strength, hope, joy, mental
alertness, and enthusiasm. By designing a life that keeps
your biochemistry in balance you can maintain a state of
optimal wellness, vitality and performance. When you
understand the optimal physiological requirements of your
body operating at its best, you can design your lifestyle
to provide the diet, exercise, behaviors, thoughts,
scheduling, and environment to support and nourish this
optimal state of functioning in your body.

1. Serotonin levels are increased by a carbohydrate rich
diet.

When you eat carbohydrates it results in a rise in insulin
levels that acts to usher the amino acid tryptophan into
the brain. Tryptophan is the precursor to serotonin. One
and a half ounces of carbohydrate food (1/4 cup of oatmeal
or a piece of sourdough bread) will significantly boost
brain levels of serotonin. The healthiest carbohydrates to
use are whole grain, low glycemic index carbohydrates such
as barley, oats, buckwheat and carbohydrate rich vegetables
such as yams, sweet potatoes and squashes. Fruits and most
other vegetables have a neutral effect on brain chemistry.

2. Eat the kinds of protein that favor serotonin production.

These proteins are high in the amino acid tryptophan:
chicken, white flakey fish, lean cuts of pork, veal,
cottage cheese, lamb, low fat cheeses, low fat milk and
dairy products, soy and legumes.

3. All meditative activities raise serotonin levels.

Spend time in a natural place such as a forest, park,
mountains, or seashore.

Prayer, meditation, positive visualization boost serotonin
levels and your feelings of well being, relaxed
concentration and peace.

Engage in low arousal, highly meditative and internal
spiritual practices that relax you.

Try relaxing activities such as hobbies or crafts.

4. Engage in exercise that increases your heart rate
somewhat but not significantly.

Strolling, yoga, non-aerobic swimming, bike riding when
done at least 4 days in a row a week will over a period of
60 days increase your baseline serotonin levels.

5. Have a regular wake sleep cycle.

The production of serotonin for the next day requires at
least 7 continuous hours of sound high quality sleep the
night before.

6. Get out in the sun at least 30 minutes in the morning
and for 2 hours throughout the day.

Sunlight burns off melatonin produced the night before. The
presence of high levels of melatonin consumes serotonin.
Sunlight suppressed the production of melatonin and allows
your serotonin levels to rise during the day. Without the
exposure to adequate natural light your melatonin levels
will be higher and your serotonin levels will be lower.

7. Eat a meal with high level of proteins that contain
tryptophan and follow that by a carbohydrate snack two
hours later.

This will act to drive the lingering tryptophan into the
brain and set up the production of greater amounts of
serotonin the next day.

8. Do things that revitalize you and let you feel good.

Take a low activity, high relaxation vacation with your
family or by yourself with plenty of time to slow down.

Listen to classical music, light rock, folk or easy
listening music.

Visit a museum, go to the theater, the symphony, or watch
TV or films about love stories, comedies and other feel
good movies.

Engage in long, deep conversations with one or two other
people.

Clean and organize your environment.

Read: Self-help books are especially complimentary.

----------------------------------------------------
Mary Ann Copson is the founder of the Evenstar Mood &
Energy Wellness Center for Women. With Master's Degrees in
Human Development and Psychology and Counseling, Mary Ann
is a Certified Licensed Nutritionist; Certified Holistic
Health Practitioner; Brain Chemistry Profile Clinician; and
a Health, Wellness and Lifestyle Coach. Discover ways to
positively affect your neurotransmitter profile at
http://evenstaronline.com/brainchemistry

What key bodybuilding factor beats supplements?

What key bodybuilding factor beats supplements?
Bodybuilding supplements have the ability to augment muscle
growth and enhance workouts when proper knowledge is
applied.

Vitamins and minerals that occur naturally in good foods
provide effective muscle building supplements. Artificial
supplements are on the rise in the bodybuilding market as a
way to speed up the results. Some potentially damaging
effects are possible to bodybuilders if they try to gain
spectacular results in a short period of time.

Cell-Tech(tm) is a leading contender in the bodybuilding
supplement market. Added to a protein shake, this
supplement tries to enhance creatine in a body. After a
strenuous workout, this supplement claims to replace the
exhausted burnt out cell mass.

A supplement also replenishes sugar that is burned up
during a bodybuilding workout. The immediate surge in
insulin after ingestion of a supplement may prevent you
from feeling the after affects of exhaustion and fatigue
after a hard workout. This will allow you to continue with
the daily activities as normal.

The KEY factor in a bodybuilding routine is not necessarily
external supplements. It is internal motivation. Many
goals and dreams are zapped due to lack of internal
motivation. Giving up when the going gets tough is all too
common in bodybuilding. A disciplined schedule is a must
if you are determined to build up your muscle mass.
Lifting weights regularly would be as effective as
consuming steroids if the discipline is maintained.

The natural method of bodybuilding, weightlifting, is a far
better choice going forward for muscle growth. Make sure
your doctor is in agreement with a new weightlifting
program. After they clear you, the bodybuilding routine is
less dangerous than other means of getting bigger.

Variety is also key to the bodybuilding routine. Not only
will your mood be better and you will feel less bored but
the muscles themselves will not get in a rut. Muscles will
adjust to the same routine and stop the great growth after
a period of time.

A multi-vitamin pill taken daily is an excellent way for
your body to absorb vitamins and minerals in general.
These are natural supplements taken to enhance the
weightlifting routine and provide nutrients to your body.

Good fats in the right proportion are great for your body.
Flax oil and good fats are in peanut butter. Taken
moderately, these are necessary for muscle building on all
levels.

Paramount to all techniques and advice going forward is the
need to follow a strict, disciplined diet chart. A
nutrition plan for food must be on hand. Avoid large
splurge meals and invest in small ones spread out more
evenly over the day. This will allow your body to increase
its metabolism and burn fat quicker.

In order to achieve the maximum benefit in bodybuilding,
consider integrating caloric cycles into the daily routine.
To lose weight, have a high caloric intake for three days
and a low intake for two days. An optimal bodybuilding
diet would have the right proportion of the following
components i.e., carbohydrates at 40%, proteins at 40% and
fats at 20%.

The body itself becomes the best supplement going forward.
It is highly efficient with muscle cells undergoing
division and multiplication in this very natural and unique
process. Adding the proper vitamins and minerals via foods
is the key healthy approach to bodybuilding and muscle mass
gain.

Therefore, traditional bodybuilding, weightlifting and
exercise become the preferred supplement in many ways.
Think natural, think lean, think now and start soon.

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