September/OctOber 2012 Childhood...

growing youngSeptember/OctOber 2012

the art of®

Childhood ObesitypAGe 28

Protein Power – Part 2 pAGe 8

Turning Negatives into Positives pAGe 12

Foods Men Should Eat More Often pAGe 24

2 tHe Art OF GrOWING YOUNG September/October 2012

3

Contents4 From the Editor

31 Ask the Expert

5 Nutritional News

6FitnessSix Ways to Build Muscle with No Equipment or Gym Membership

12LifestyleTurning Negatives into Positives

14NutritionThe Healing Power of Chocolate

Family Health22 Magic Touch

24 Foods Men Should Eat More Often

26 Sportsmanship

28 Childhood Obesity

The Art of Growing Young® is published six times a year by Lifeplus International, PO Box 3749, Batesville, Arkansas 72503, United States. Copyright © 2012 Lifeplus International

20Herbs & SupplementsZinc Features

8 Protein Power – Part 2

16 Keeping Connective Tissue Healthy

“There is one other important thing you can do to help keep your days full of joy rather than sadness; make an effort to keep extra focus on joy in your life.”

Those of us in the northern latitudes are nearing the time of year when the days are shorter and the nights are longer. That means we are exposed to less sunshine, and anyone who is affected by the loss of light may begin to feel a little down.The shift can be subtle; you may not feel your mood lowering. Personally, I rarely notice my mood lowering in the fall and winter. Instead, I feel the reverse in the spring. When the days get longer and there is more sunlight in my life, I feel my mood lifting. That’s exactly why it’s important to take action now.

Keeping away the winter blues is often as easy as making special time to be out in the sunlight during the day. A lunchtime walk with the sun on your face can be immensely helpful, as can turning on a few extra lights at your desk or in areas where you spend lots of time. Vitamin D production has been linked to mood, which is much of the reason why the lack of sunlight brings us down. So it may also help to increase your intake of mood-boosting nutrients such as vitamins B and D. Getting active can also help by spurring the body into releasing natural feel-good chemicals such as serotonin.

There is one other important thing you can do to help keep your days full of joy rather than sadness; make an effort to keep extra focus on joy in your life. Focusing on the happiness around you will help you stay aligned with positive feelings. There is a great article in this issue about turning negatives into positives. I can’t stress enough how important the right focus is in life. Whether it’s at work, at home, with your friends or in any other aspect of your life, keeping a focus on positive feelings attracts more positive emotions, expe-riences and people into your life. During the time of year when it’s natural to feel a little down, replacing negative influences with positive ones is of the utmost importance for your physical and mental health.

Finding Happiness in the Dark


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Chili peppersThere may be a spicy new ally for dieters: chili peppers. Research has shown that add-ing hot peppers to your food can help stoke your metabolic fire and curb your appetite. Capsaicin, the compound that gives peppers their heat, appears to block the brain from receiving messages from the body telling it to feel hunger. It also triggers about twenty different fat-burning proteins in the body. The results are eating smaller portions and burn-ing more calories – the perfect combination for losing weight.

Need a little help with your weight loss goals? Try adding more soups to your regular diet. Recent research has confirmed what previous studies have shown about soup – substituting soup for heavier meals can help people lose weight. Soup makes you feel fuller on fewer calories, and the fewer calories you consume, the easier it is to lose weight. Start with a pot of water; add ample amounts of fresh vegetables; and boost the protein content with beans, chicken or fish. Eating soup first also re-duces your appetite and results in lower calorie consumption.

Getting enough Sleep?If you’re one of the many busy people who have trouble getting enough sleep, try keeping a container of almonds in your nightstand. A small handful of the protein-rich nuts contains magnesium, which helps relax muscles, and tryptophan, which in-creases the brain’s level of the feel-good chemical serotonin. Relaxed muscles and increased serotonin are great for helping you ease into a night of deep sleep.

Thirty-minute walkResearch has shown that a key way to help raise good cholesterol levels is to get ac-tive. A short, thirty-minute walk every day is all you need to increase HDL by nearly 10 percent. Of course, more exercise is even better for the body, so don’t stop at thirty minutes if you have the time and energy!

Looking for a heart-healthy dessert?Fill your plate with strawberries. The sweet summer delicacies, as well as most other brightly colored fruits, are rich in flavonoids, which are powerful antioxidants that help the body fight inflammation. Because one of the risk factors for heart disease is inflammation, desserts made from straw-berries and other fresh fruits can help keep you heart-healthy while curing a sweet tooth. Be sure to search for organically grown strawberries, because strawberries are a heavily pesticide-treated crop when conventionally produced. Organically grown berries are also higher in important phytonutrients such as ellagitannins and anthocyanins, both of which have been shown to play a role in reducing the risk of cancer, among many other health benefits.

Nutritional News

Fitness


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1. pUSH-UpSPush-ups can help strengthen your shoulders, arms, chest, abdominals and back muscles. To perform the perfect push-up, first lie face-down on the floor with your legs together. Put your hands next to your shoulders with your palms flat on the ground. Raise your body onto your hands and toes. Now, counting to six, slowly lower yourself until your chest is just a few inches above the floor. Pause for one second and then repeat the movement. At first, do just three repetitions of a few sets. As your strength grows, increase the number of reps.

If you have trouble performing a “classic” push-up, try the modified version. Instead of extending your legs and pivoting on your feet, let your knees touch the ground. Using your knees as the pivot points will reduce the amount of force needed to raise your body. But this method will still give your muscles the chal-lenge needed to grow stronger.

2. cHAIr DIpUsing a sturdy chair or bench, begin by sitting with proper posture. Firmly grip the front of the bench and slide your feet forward until your butt is completely off the bench and your weight is supported by your arms. Your arms should be straight. Now bend at the elbows to lower your body. Straighten your arms to come back up. Just as with your push-ups, begin this exer-cise with three sets of just a few repetitions. As your strength and confidence grow, increase your reps.

This exercise is great for your triceps, rear deltoids, lower pectorals, lower trapezius and lower latissimus muscles – the muscles that make up an attractive chest and torso for both men and women.

3. LUNGeSWhen it comes to giving your legs, hips and buttocks a workout, nothing beats the forward lunge.

Stand with good posture and your feet shoulder-width apart. Take a slow, exaggerated step forward with your right leg. Slowly bend your right knee to a 90-degree angle with your thigh nearly parallel to the floor. Lower your left knee until it almost touches the floor. Slowly reverse the movement and come back to the begin-ning position. Through the movement keep your back and neck straight and your eyes look-ing forward. Pause for a second and do the same movements with the opposite leg.

4. SIt-UpSSit-ups are great for strengthening your core muscles, but care must be taken to keep good form in order to protect your back.

Begin by sitting on the floor with your knees bent and your feet flat on the floor. Place your feet underneath a couch or other sturdy ob-ject that will help hold you in place. Cross your arms in front of your chest and tilt your upper body back slightly so it is at less than a 90-degree angle to the floor. Continue to slowly tilt your upper body back until it reaches a 45-degree angle to the floor. Pause for a few seconds, then slowly come back up to the starting position. Do not allow your back to fall all the way down to the floor. This will shift the stress from your abdominal muscles to your hips and lower back.

5. cObrAThe cobra exercise will help stretch and strengthen your hip flexor muscles, which tend to tighten as a result of bad posture and too much time spent sitting down.

To perform the cobra exercise, first lie facedown on your stomach in the same way you would to perform a push-up. However, throughout this exercise keep the tops of your feet touch-ing the floor. Place your hands palms down next to your shoulders. Instead of pushing your entire body up as you would in a push-up, use your arms to raise just your upper body. Feel your back stretch as you try to keep your pelvis flat on the floor while raising your upper body. If you feel pain in your lower back, come back down until there is no pain and hold there.

6. SqUAtSThe squat will help strengthen your back, thighs, buttocks, abdomen and calves. You can increase the effectiveness of your squats by holding soup cans, milk cartons or other weighted objects in your hands as you work out.

Keeping your head up and back straight, stand with your hands at your side and your feet shoulder-width apart. Slowly bend your knees until your upper thighs are almost parallel to the floor. As your knees bend, let your but-tocks move backward, and try to keep your back straight. You will naturally need to lean forward slightly, but do not bend too far for-ward at the waist. Hold the position briefly, then return to the standing position. Repeat several times.

You don’t need expensive weight-lifting equipment or a costly gym membership to tone your body and increase lean muscle mass. The following six tips will show you that all you need is a little space and an open mind. In just a few short weeks, you can see a dramatic improvement in muscle tone and energy levels.

Six Ways to Build Muscle with No Equipment

or Gym Membership

Feature Article


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Proteins chemically comprise more than twenty amino acids that are linked together by what are called peptide bonds. Although some proteins are enzymes and are used many ways by the body, the body uses the great majority of proteins and the amino acids they are made of to build muscles, other enzymes and hormones. That’s why the amino acids in proteins are often referred to as “building blocks” rather than “fuel.” Eight of the amino acids that make up proteins are classified as essential, meaning the body is not capable of manufacturing them by using other ones.

Protein can be found in a variety of dietary sources, the most abundant of which are vari-ous meats, poultry and fish – basically “flesh foods.” This should be no surprise, because we know the amino acids in protein serve as the building blocks of muscle tissue. While all meat contains protein, not every choice is healthy for your diet. So the next time you are standing at the butcher counter, how will you know which source of protein to choose?

As a general rule, the wilder an animal is, the healthier the meat will be, usually because it has been raised on natural grasses and is not loaded with hormones, and it is usually leaner as well. That means choices such as elk, bison, venison and pheasant usually are healthier than is farm-raised beef or chicken. This is largely a result of the fact that wild animals eat a diet that results in a healthy ratio of omega-6 to omega-3. Nutrients never exist alone. When trying to increase one nutritional component in your diet, such as protein, you must also examine the other nu-trients you will be ingesting, such as fats.

Our bodies are designed to live on a lipid or fat ratio near 1:1 of omega-6 to omega-3. After large commercial agriculture was de-veloped, that ratio rose to around 4:1. Today, due to our practice of fattening our meats with grain, that ratio can be as high as 50:1. This process is unnatural and changes the nutritional content of the animal’s meat. Wild animals are not subjected to the same un-natural diet. While animals that are raised on

a natural diet of grasses have a ratio of about 4:1, animals that have been raised on corn and grain have a ratio close to 20:1. Con-sequently, the meat from wild animals is a healthier source of protein. No matter what kind of meat you choose, always look for lean cuts and remove any excess fat before cooking.

Fish and shellfish are also good sources of protein and tend to be much lower in fat than are land-based meats. However, they can have the same omega-3 fatty acid im-balance as beef, because the nutritional content of fish is also strongly affected by their diets. Wild tuna, salmon and mackerel will always be healthier sources of protein than their farm-raised counterparts will be. It’s very important to read labels carefully in order to find out where the fish came from.

Similar to meat-based sources of protein, many dairy products are also good choices. Low-fat varieties of milk, yogurt, cheese and kefir, for example, all contain ample amounts of protein.

In the first part of this series we looked at what protein is and why the body needs it. In this, the final part of the series, we are going to discover easy ways to increase the amount of high-quality protein in anyone’s diet. But before we move on to that, let’s first recap what we learned in the first part of the series.

Protein Power Part – 2

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There are also plenty of plant-based options to provide the amino acids we need, so we won’t tire of eating the same foods over and over again. However, plant proteins are generally incomplete; there-fore, if plants are your primary or only source of protein, you must learn to combine them effectively in order to get all the amino acids your body needs.

Plant-based protein sources need to complement each other with their amino acid content. For example, while beans are low in the amino acid lysine, rice is rich in it. Therefore, beans and rice complement each other. Other combinations include peanut butter on whole grain bread, tofu with rice, hummus with whole grain pita bread, chickpeas with rice and whole grain macaroni with low-fat cheese. There are many re-sources online and at your local library that can help you discover new and delicious combinations in order to provide your body with every essential amino acid it needs on a regular basis.

Proteins can be found in an extremely wide variety of food sources. But if you think your diet just isn’t providing enough protein, there is also a wide selection of protein shakes, protein powders and

high-protein energy bars available. If you go with one or more of these choices, be sure to read the packaging closely. Protein bars can be full of less-desirable fat and carbohydrates because they are often designed to help fuel an intense athletic workout. If you are not about to hit the gym, you would probably do best to avoid the bar option. No matter which of these supplements you try, look for the choice that includes multiple sources of protein. Remember

that protein comprises many dif-ferent amino acids, and some forms of protein are more readily absorbed into the body than are others. Providing your body with a variety of forms of protein will help ensure that it gets every-thing it needs.

No matter what source you choose to obtain your protein, remember that, unlike it does with fats, the body does not store protein. That means you must consume new protein every day to help curb your appetite and provide your muscles with the critical amino

acids they need not only to grow and develop but to maintain their integrity as well. Finding healthy, lean sources of protein every day will help ensure that your body is able to perform at optimum levels, leaving you feeling and looking healthy.

“Wild tuna, salmon and mackerel will always be healthier sources of

protein than their farm-raised counterparts. It’s very important to

read labels carefully in order to find out where the fish came from.”

Lifestyle


“Here’s a secret tip that will help make turning

negatives into positives second nature: Start

more sentences with the words “I can” or “I will.” I can change what is

bothering me.”

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Depending on your current perspective, turning negatives into positives may be something you already do without realizing it. Let’s say you wake up on a rainy day. If your perspective is negative, you may think, “What a dreary day. It’s so gross out there that I don’t even want to get out of bed.” But if your perspective is positive, you would be more inclined to think about the fresh flowers and lush grass that come from the rain. Instead of giving into the negative and staying in bed, a positive perspective will en-courage you to get up and experience the day in a positive light, despite the rainy weather.

Turning negatives into positives is easy; all it requires is an open mind. The next time you find yourself thinking about something in a nega-tive way, stop yourself and consciously look for something good to think about. For example, when you encounter a person whom you don’t get along with, instead of automatically dwelling on all the things you wish you could change about the person, take a few moments to think about the person’s qualities that you admire.

The key is to pay attention to your feelings or your emotions. When you practice it for a while, it is easy to do – much easier than paying attention to the hundreds and thousands of thoughts you have each day. Just pay attention to your feel-ings, and when you realize your feelings are negative, switch to a positive thought. Any one will do: chocolate cake, your girlfriend or boy-friend, your children, a remembered pleasant vacation, or anything else. When you switch to positive thinking, you will be in positive mode and attract more positives into your life. It is really fun – try it!

Another time when we tend to focus on negatives is Monday morning. The beginning of the work-week can be a hectic time. We are reminded of busy schedules, looming deadlines and unhappy coworkers. Research has shown that this is actually the most prevalent time for people to have heart attacks. But turning your nega-tive feelings into positive ones will make your job and week much more enjoyable. Instead of falling into the trap of complaining to your friends and coworkers about how much you have to do, think about how good you feel after meet-ing deadlines. The first way of thinking will lead to procrastination and more negatives. But changing your feelings to positive ones will help you accomplish more, which will, in turn, lead to more positive experiences at work and at home during your personal time.

These are just a couple of common examples. When you start to take notice, you will find that every day is filled with opportunities to switch from a negative frame of mind to a positive one.

There is a very real and measurable force in effect to all of your actions, whether positive or negative. Your positive actions and outlooks will be met with more positive experiences. On the other hand, your negative actions and outlooks will be met with more negative experiences.

The goal is not to whitewash the world or live in denial. There will always be pain, sadness and negativity in the world. However, when you en-counter these things, acknowledge them for what they are and allow yourself to experience the emotions attached to them, but do not dwell on them. Instead use them as examples of what

you do not want in your life. Move forward and look toward positive times.

Here’s a secret tip that will help make turning negatives into positives second nature: Start more sentences with the words “I can” or “I will.” I can change what is bothering me. I will make a difference. These positive phrases will help you refocus your thoughts and align your actions with positive forces.

These words can be especially helpful on Mondays. Imagine how productive you could be if you started every Monday saying the phrase, “I will accomplish my goals this week and feel good about it. Others will notice me and I will attract positive people into my life.” This is much more motivating than saying, “I have so much to do, I don’t even want to start.” Can you see how turning this negative thought into a posi-tive one can directly change your entire week for the better?

Negativity is like an addiction. In the beginning, it feels easier to allow yourself to dwell on the negative. And the more you do that, the more you will attract more of it into your life. But with just a little bit of practice, turning negatives into positives will be easier, because the more you do it, the better you will feel.

the perspective that you choose to view your world from can make a huge difference in the types of people, experiences and circumstances you encounter. A positive outlook will attract positive situations into your life, while a pessimistic outlook will attract negative situations into your life. One of the easiest and most helpful things you can do mentally to help improve your quality of life is learn how to turn negatives into positives.

Turning Negatives into Positives

Nutrition


“A study performed at the University of Illinois discovered that a small daily dose of dark

chocolate could help improve blood pressure and regulate cholesterol levels.”

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You won’t experience these health benefits from a steady diet of milk chocolate candy bars and ice cream sundaes. But organic dark chocolate, eaten in moderation, can be a very healthy addition to your diet. The secret behind this dark delicacy is that chocolate contains many of the same healthy com-pounds as the fruits and vegetables we strive to include in our diets.

Did you know that researchers currently believe there are as many as 400 health-promoting nutrients in chocolate? Much like green tea, red wine, fruits, vegetables, herbs and spices, cocoa contains powerful antioxidants. In particular, cocoa contains polyphenols, which are naturally occurring antioxidants that help protect the body against oxidative stress. Cocoa also contains catechins and epicatechins, both of which are flavonols currently being studied for their roles in help-ing ward off heart disease and diabetes.

You have probably heard of the health-protecting benefits of red wine. But you might not know that just 1.5 ounces of chocolate contain the same amount of polyphenols as a 5-ounce glass of red wine. The darker the chocolate, the more health-boosting com-pounds it will contain.

For those of us who were raised by well-meaning parents who warned us of the dangers of a diet filled with sweets, it can be hard to wrap our minds around the fact that chocolate has an important place in a healthy diet. After all, don’t we know that too much

chocolate will cause weight gain and increased blood pressure? Actually, studies have shown just the opposite. One such study performed at the University of Illinois discovered that a small daily dose of dark chocolate could help improve blood pressure and regulate cho-lesterol levels. It’s important to stress that small amounts of dark chocolate were used in the study. The quality of chocolate and eating it in moderation are also important.

Chocolate is good for more than just heart protection and weight control. It can also help improve your mood. Anyone who has ever felt distinct and sweet satisfaction after eat-ing high-quality chocolate should recognize this effect immediately. Chocolate can affect the way you feel, because in addition to its many antioxidants, chocolate also contains several mood-enhancing chemicals, includ-ing phenylethylamine and serotonin. These chemicals stimulate the brain and help pro-mote feelings of joy and happiness.

Chocolate has a rich history of medicinal use, dating as far back as the Aztec and Mayan cultures, when a chocolate drink was enjoyed for its ability to provide feelings of alertness. Throughout the ages chocolate continued to be enjoyed for its flavor and health-boosting properties. However, as it became more and more refined and was combined with less-healthy ingredients, chocolate lost its health benefits.

Today, most people view chocolate as a delicious but unhealthy snack. However, re-searchers are validating many of chocolate’s original health-boosting properties. Advances

in modern science allow us to understand why chocolate has benefits for the body. And enjoying it as close to its natural, unrefined state as possible will allow you to taste the delicious, healthy side of the centuries-old treat.

The healthy side of chocolate is wonderful news to chocolate lovers everywhere. But always remember that moderation is key; this good news isn’t an excuse to create a diet plan of candy bars and ice cream. A few ounces a day is all it takes to receive the benefits of dark chocolate.

Would you believe it if you heard that eating chocolate can help fight fat, reduce your risk of developing cardiovascular disease or slow the aging process? It probably sounds too good to be true. But current research says chocolate may actually be one of the healthiest treats in your kitchen.

The Healing Power of Chocolate

Feature Article


“Ligaments are tough, dense groups of collagen fibers. They have to be tough because they

work to keep our bones connected. When you run, jump

or throw a ball, it is the ligaments in your body that keep

your bones properly aligned and in place.”

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The connective tissue in the body can be grouped into three categories: tendons, liga-ments and fascia. Covering tissues such as skin, hair and nails fit into this category too. Tendons connect muscle to bone; ligaments connect bone to bone; and fascia envelops muscles and protects other important struc-tures, such as nerves. All three types of connective tissue are important for flexibility, mobility and movement.

Fasciae are structures of connective tissue that surround muscles, groups of muscles, blood vessels and nerves. They bind some structures together while permitting others to slide smoothly over each other. Muscle fasciae reduce friction in order to help minimize the reduction of muscular force; essentially, fascia makes it easier for your muscles to work. It does so by allowing muscle groups to slide smoothly over one another. Fascia also helps suspend organs in their proper place, keep-ing everything where it needs to be in order to function properly. Finally, fascial tissues also protect nerves and blood vessels as they pass between muscles.

Ligaments are tough, dense groups of collagen fibers. They have to be tough be-cause they work to keep our bones connected. When you run, jump or throw a ball, it is the ligaments in your body that keep your bones properly aligned and in place. As such, they

reinforce joints and help promote flexibility when they are well cared for with diet and exercise. Without ligaments, nothing would hold the bones in place relative to each other.

Tendons, the third group of connective tissue, attach muscle to bone. But tendons are not as passive as ligaments and fasciae are. In recent years researchers have discovered that tendons actually work in conjunction with the muscles to improve movement. Often their stretching acts as a natural spring. Like fascia and ligaments, tendons primarily comprise densely packed collagen fibers. However, tendons tend to be more elastic than ligaments because their job entails stretching and contracting with various movements.

We hear the terms “ligaments” and “tendons” all the time. It is easy to remember that liga-ments hold bones together across the joints and that tendons attach muscles to bones. Both play a major role in maintaining body structure and motion.

Connective tissues can work independently or together. Joints, for example, generally utilize all three types of connective tissue. Ligaments hold the joint in place, tendons connect muscle tissue to the joint and fasciae aid in the same muscle’s movement. If even one of these three tissues is compromised

by illness or injury, joints can become less flexible or less stable.

All the connective tissues in your body must be properly maintained for optimum health. Fortunately, because they comprise many of the same elements, what benefits one will benefit the others. Collagen is the primary component in all three major groups of con-nective tissue, so it is important to have healthy collagen.

Normal, healthy collagen has a structure that allows its fibers to slide over one another, which gives connective tissue its flexibility and resiliency. In addition, elastin is a related protein that, as its name implies, provides elasticity, which is especially important for tendons. Collagen and elastin have a long-term presence in the body. As such, they can be prone to free radical accumulation. With prolonged oxidative stress, these pro-teins gradually lose their normal structure and become stiff and inflexible. As you can imagine, if your body’s collagen supplies be-come stiff, your connective tissue will also become stiff, and that will hinder movement.

As free radicals accumulate over time from stress, pollutants and other sources, the amount of oxidative stress in your connective tissue can increase dramatically. However, antioxidants are able to help reduce or control

connective tissue helps hold your body’s various internal tissues and organs together. Without connective tissue, you wouldn’t be able to stand up, let alone perform the thousands of movements required throughout the day. As a matter of fact, you wouldn’t even exist. Healthy connective tissue not only helps hold everything in place but also promotes smooth, pain-free movement and increased stability.

Keeping Connective Tissue Healthy

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the damaging chain reaction caused by free radicals. This helps prevent damage not just in your connective tissue but also in every area of your body. One of the best ways to protect the collagen and elastin in connective tissue is to eat a diet that is rich in antioxidants.

Incorporating foods into your diet that are rich in alpha lipoic acid; OPCs; Co-Q-10; glutathione; flavonoids; certain minerals; carotenoids; vitamins such as A, C and E; and tocotrienols (members of the vitamin E family) will help ensure that you are receiving an adequate amount of antioxidants. As a general rule, fresh fruits and vegetables including their seeds and skins are the best sources for antioxidants. This is especially true of vibrantly colored fruits, because the chemicals responsible for those colors are also potent antioxidants. Culinary spices are also a remarkably rich source of these compounds.

Oligomeric proanthocyanidins (OPCs) are a group of incredibly strong antioxidants found in grape seeds, pine bark and the fibrous components of more than 600 different plants, many of which are common dietary components.

In addition to a healthy diet rich in antioxidants, regular flexibility exercises can help keep your connective tissue smooth and supple. Yoga, tai chi and similar activities gently work all the major connec-tive tissues, keeping them flexible. As a result, your joints maintain a greater range of motion and you gain a better sense of balance.

It is clear that regular flexibility exercises and a healthy diet can dramatically increase our means for maintaining and improving connective tissue health, whether challenged in youth by injury or later in life by the aging process (or both). Because connective tissue health is so necessary for re-maining physically active, and physical activity is so necessary for maintaining vigorous health, regular physical activity; stress management; and a diet rich in fruits and vegetables, high-quality proteins and fats, and

pure water will help protect healthy connective tissue as you get older, granting you a healthier, happier life.

“Joints generally utilize all three types of connective tissue.

Ligaments hold the joint in place, tendons connect muscle tissue to

the joint and fasciae aid in the same muscle’s movement.”

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Herbs & Supplements


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Zinc is believed to possess antioxidant properties, making it a tool in the fight against accelerated aging. It is also thought to help aid the immune system, which is one reason it is so common in lozenges. Once ingested, zinc tends to accumulate in the brain, muscle tissue, bones, kidney and liver. The prostate and eye have the highest concentrations. And it doesn’t stop there. Zinc also interacts with other nutrients in the body, especially proteins. It’s even required for proper senses of taste and smell! With the mineral so spread out among the various tissues and organs, it’s easy to see why zinc is so important for overall health.

Depending on age and sex, the recom-mended dietary allowance for zinc generally ranges from 2 mg to 11 mg. The number can be a little higher for women who are breast-feeding and slightly higher still for younger women who are breast-feeding. Higher levels are also often needed for adolescents going through growth spurts.

Zinc is naturally present in some foods, added to others and available in supplements. The most abundant natural source of zinc is oysters. No other food source comes even close to providing the same amount. How-ever, because the body requires only a small amount of zinc, there are plenty of other options that will provide your body with more

than enough of the nutrient. Other sources of zinc include nuts; beans; grains; dairy prod-ucts; and meats such as beef, pork and chicken. Many breakfast cereals are also fortified with zinc.

Despite its many sources, not all zinc is the same. In fact, the bioavailability (or how easily the nutrient is broken down and absorbed into the body) of the zinc obtained from plant sources may be lower than that of the zinc found in animal sources. Therefore, vegetar-ians and vegans may benefit from consuming a little extra zinc.

Zinc can be destroyed in the milling process and lost during cooking. Consequently, it is possible to have a zinc deficiency if your diet chiefly comprises processed foods. Zinc de-ficiency can cause impaired growth, appetite and immune function. Prolonged or severe deficiency can lead to hair loss, diarrhea, mental lethargy, weight loss and skin lesions. Because zinc tends to accumulate in the pros-tate, a deficiency may also affect male fertility.

Many of the health concerns related to a lack of zinc in the diet are also symptoms of other illnesses, which can make diagnosing a zinc deficiency more difficult. However, most adults and children who eat a generally healthy diet should have no problems obtain-ing enough zinc not just to avoid these health

concerns but also to provide the body with enough of the nutrient for it to function at optimal levels.

For most people in the developed world, zinc is a relatively abundant dietary mineral. How-ever, because zinc is involved in so many areas of the body, taking the time to make sure that your diet contains enough of the nutrient will help ensure that your body is able to function at optimal levels.

Zinc is a silver-gray essential mineral that many people know simply as an ingredient in lozenges purported to be good for sore throats and colds. But this nutrient has a much more complex relationship in the human body than just that.

Zinc

Family Health


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Depending on the style used, massage can help decrease anxiety, relieve sore muscles, enhance sleep, promote energy, improve concentration, increase flexibility, relieve headaches, reduce muscle spasms, increase circulation and much more. Its benefits are so vast because of the many different styles of massage that have been developed. One style may be good for you, while another might be better for your friend or spouse. It all depends on what feels best to you.

A relaxing massage can be incredibly beneficial for stress relief. Living a hectic, modern lifestyle can cause an undue amount of stress. Without proper stress management activities, stress can build up until it starts to affect your life in negative ways. Moodiness, sleep problems and weight fluctuations are just a few of the more common symptoms of a high-stress life. Prolonged periods of high stress can have even more damaging results on the mind and body.

A relaxing massage uses gentle to medium pressure to relieve feelings of stress. Rather than working deep muscle tissues, it involves kneading and rubbing the outer layers of body tissues to promote relaxation and circulation of lymph and blood. A relaxing massage is generally given in a dimly lit, warm room and can cover many areas of the body, including the legs, back, arms and neck. Throughout the massage you should feel your tensions and stresses melt away, leaving you feeling calm and relaxed.

If you have a passion for sports or intensive exercise, you may benefit from sports massage. Developed specifically to help cut down on sports-related injuries, sports massage tech-niques focus on overworked muscles in order to help release any built-up tension and lactic acid. This allows more blood and oxygen to return to the muscle, which can help promote post-workout muscle repair.

Lomi Lomi is an ancient Polynesian massage technique that was thought to promote the flow of love and harmony throughout every cell in the body. The large, broad strokes used were created to wash away negative thoughts, emotions and memories in order to make room in your life for positive forces. Lomi Lomi may be especially beneficial for anyone seeking to align thoughts and actions with more positive energies.

Thai massage is sort of a hybrid of massage and yoga – the therapist puts the client into specific positions that have therapeutic benefit and helps hold the position while the benefit is created.

There are even massage techniques tailored to specific ages. Massage therapy for babies was developed with movements that incorpo-rate nurturing touch and reflexology (holding specific points on the hands or feet). When performed by parents, it can be a beautiful, relaxing experience for parent and child.

At the other end of the age spectrum, geriatric massage provides relief for many of the uncomfortable conditions that arise with age – stiff muscles and joints, arthritis, tendonitis, and other aches and pains. A masseuse trained in geriatric massage will take great care in positioning and working on the body, often adapting techniques to the specific needs and requirements of the person re-ceiving the massage.

Every form of massage has one added benefit – the simple pleasure of human contact. We are social creatures hardwired to benefit from touch. It helps us relax and feel comfortable. While some people may at first find the thought of a stranger touching them unappealing, it will usually take only a few minutes to be-come relaxed. By the end of the session, you won’t want to get off the table.

No matter what your reason for seeking out a massage, the benefits to your mind and body will leave you feeling relaxed and rejuvenated.

there’s no denying the power of bodywork. Regardless of the reasons that brought you to a masseuse – pain management, luxurious pampering, stress relief, etc. – massage therapy can be a wonderful tool in the art of growing young.

Magic Touch

Family Health


“Broccoli contains a wide range of nutrients that help protect many parts of the body. From the heart to the prostate to the colon, the

phytochemicals, antioxidants, vitamins and minerals in broccoli and other cruciferous vegetables will help protect the health of any man.”

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OYSterSOysters are one of nature’s richest sources of zinc, a mineral with antioxidant properties. Because it helps prevent damage from free radical attacks, zinc is a useful tool in the fight against accelerated aging. It is also thought to aid the immune system. Zinc is especially beneficial for men because there is also evi-dence that it may help protect the prostate.

If you don’t like the thought of including oysters in your daily diet, zinc can also be found in other shellfish, lean beef, lean pork, nuts, whole grains, pumpkin seeds and legumes. However, if you do eat oysters, make sure they were harvested from clean waters.

bANANASBananas are one of the richest sources of potassium available. Men who regularly work out can benefit from the added potassium because the nutrient is essential for proper muscle contraction and bone health. Many athletes rely on potassium to help keep post-workout muscle cramps at bay; magnesium is also important in this regard.

FAttY FISHDon’t be fooled by the term “fatty.” Despite what you may hear from celebrities endorsing fad diets, not all fat is bad for you. In fact, some

fats are very good for the body. Fish is a great source of one of the healthiest fats there is – omega-3 fatty acids.

Omega-3 fatty acids are potent anti-inflammatory foods that can help lower levels of triglycerides (unhealthy fats in the blood). Omega-3 fatty acids are also found in high concentrations in brain and nerve tissue. Consequently, supplying the body with a regular source of omega-3s can help boost mood and promote healthy cognitive function. Much like zinc, omega-3 fatty acids are also being studied for their role in prostate health.

Fatty cold-water fish such as salmon, sardines, tuna, mackerel and herring are the best sources of omega-3 fatty acids. If you are worried about polluted food sources, try to choose varieties of smaller fish, as they will not have accumulated as many pollutants as larger and longer-lived fish that are higher on the food chain. Another choice is supplements that have been purified to remove all environmental contaminants.

WHOLe GrAINSGetting enough carbohydrates is not an issue for most men. However, eating the right kinds of carbohydrates is. Simple carbohydrates found in refined foods and refined flours used to make

breads and pastas offer virtually no benefit for a man’s health. But some complex carbo-hydrates found in whole grains have many important roles to play in male health.

To begin with, complex carbohydrates are broken down and absorbed into the body at a much slower rate than simple carbs are. This means a longer, steadier supply of energy to keep a man feeling energetic long after a meal is finished. Whole grains also provide fiber, which aids digestion and helps reduce LDL (bad) cholesterol levels. Of course if you are sensitive to a protein in grains, such as gluten or gliadin, you will want to obtain your complex carbs from other sources such as potatoes and other root vegetables or from nonglutenous grains such as quinoa, amaranth, brown rice and sorghum.

brOccOLIFresh fruits and vegetables may not be the “manliest” choice for dinner foods. But they are the healthiest and will help keep any man feeling strong and healthy. Broccoli, for example, contains a wide range of nutrients that help protect many parts of the body. From the heart to the prostate to the colon, the phytochemi-cals, antioxidants, vitamins and minerals in broccoli and other cruciferous vegetables will help protect the health of any man and ulti-mately make him feel manlier.

men and women share many nutritional requirements. Both genders benefit from basic fresh fruits and vegetables, low-fat dairy, lean sources of protein, and clean water. However, there are some nutrients that may be especially helpful for each gender due to the biological differences of the sexes. No matter whether he’s in the gym or in the boardroom, eating a man-friendly diet will help keep any man at the top of his game.

Foods Men Should Eat More Often

Family Health


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The mental components of any sport require a person to understand the rules and mas-ter the strategies. But a truly great athlete will also master sportsmanship. Unfortunately, this aspect is often overlooked by overzealous parents who simply want to see their kids win. But teaching good sportsmanship will help your child on and off the court or playing field.

At its core, good sportsmanship is a set of characteristics that when displayed by ath-letes make any game safer to play and more fun to watch. Qualities such as fairness, self-control, courage and persistence are essential in good sportsmanship. Read those qualities again. But this time don’t limit your focus to simply sports. Think about how each of those qualities can affect all areas of life. Now doesn’t it seem even more important that our children learn how to embody these qualities in sports so they can display them in other areas of life, such as at school, in friendships and ultimately in their careers?

Teaching children good sportsmanship during team activities will also teach them how to treat people fairly later in life. The lesson of never giving up no matter what the score will show them how important it is to always give it your all, no matter what the activity. Don’t give up on a school test because you think you are doing poorly. A child who is coura-geous on the field will be more likely to have that courage in other areas of life as well.

One important thing to remember is that you can’t tell your child to be a good sport and then display poor sportsmanship when you play sports. If you tell your child that a good sport doesn’t lose his or her temper, but then you throw your golf clubs after missing a putt or yell at a referee when you disagree with the call, your words of advice will be lost on your child. Your actions speak so much more loudly than your words. The only way to raise a good sport is to be one yourself.

Kids who grow up with poor sports as role models will be more likely to bully and taunt in and out of the game. Poor sports are not limited to game situations. You can be a poor sport in the classroom, around the lunch table or in any other social situation. But the same is true for good sports. A child who learns how to be a good sport during a game will be likely to carry that same respect and appreciation for other people into every social situation he or she encounters.

Displaying good sportsmanship won’t always be easy. It will always be hard to congratu-late the other team after a tough loss. But the kids who learn to do so graciously will benefit in many ways. Later in life, showing that same grace and respect will be seen as a positive character attribute in the workplace.

The benefits of good sportsmanship are closely related to the benefits of a positive outlook on life. A person who is a “poor sport,” always shifts blame, puts down others and makes excuses will only attract more nega-tive experiences into his or her life. Those people will never be happy because they will see only the bad side of everything they are involved in. But good sports who try their best, encourage others and focus on the en-joyment of the game regardless of winning or losing will attract more positive experiences into their lives.

Parents who understand the importance of good sportsmanship know that winning is only one aspect of the game. They under-stand that if their children always display good sportsmanship, they will never really lose, no matter what the scoreboard says.

Sports and physical activities are an essential part of a healthy lifestyle. Getting your children involved in sports is a great way to help ensure that they will be active and physically fit later in life. When you help your child get ready for his or her first game, don’t forget to stress the importance of sportsmanship.

Sportsmanship

Family Health


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Obesity is generally defined as having an excess of body fat to the extent that it may have an adverse effect on health. The earlier in life the condition occurs, the more severe the problems can become, leading to increased health prob-lems and a reduced life expectancy. In addition to the health problems, obese children can also suffer from emotional distress and depression due to teasing and negative comments from other kids.

At their core, both being obese and being overweight are the results of a caloric imbalance, which simply means a child is consuming more calories than he or she is expending.

There is no single reason for this alarming rise in caloric imbalances for kids and the ever-increasing rate of childhood obesity. Instead, it’s a combination of factors, many of them by-products of modern living in developed countries. Thirty years may not seem long enough to create such drastic changes, but think back to how life was in 1980. Kids still did most of their playing outdoors; they didn’t sit for hours in front of computer screens and video games. Online chatting and texting on cell phones didn’t exist. For kids, wanting to know what a friend was up to often meant hopping on a bicycle and peddling to the friend’s house. Today friends can communicate and play together without even getting up off the couch.

Helping your child discover the joys of an active lifestyle will increase the amount of calories the child burns. For a child who spends most of his or her free time in front of a television or computer screen, getting active can make a huge difference. Make rules that limit the amount of time that can be spent playing video games and surfing the Internet. At the same time, get

active with your children to show them how much fun it can be to go for a hike or a bike ride. Involve other neighborhood parents to share the respon-sibilities of setting up outdoor activities where groups of kids can get active together.

Modern living has also greatly changed the foods we eat. Wholesome, homemade meals pre-pared fresh daily have been replaced with fast food, processed snacks and prepackaged faux foods with little or no nutritional value whatsoever. Certain food additives and other contaminants from food packaging, such as bisphenol A in the plastic lining of cans, are being significantly implicated in contributing to the obesity epi-demic. A study published in early 2012 from Spain showed that when nanogram quantities of bisphenol A were fed to animals, they pro-duced DOUBLE the insulin response of the same amount of carbohydrates. Bisphenol A in canned foods is present at much higher than nanogram quantities in the food that billions of people eat every day – and this is likely just the tip of the iceberg.

Worse still, advertising has evolved over the years as well. Now our children are inundated with messages telling them how tasty these high-fat, high-calorie foods are. Due to this onslaught of advertising, even adults sometimes need to re-educate themselves about what a healthy diet is. Snack foods routinely combine fat, salt and sugar, a combination that research has shown to be actually addictive!

Stock your fridge and cupboards with wholesome ingredients, not premade foods. That means fresh fruits and vegetables; whole grains and pastas; low-fat sources of protein such as chicken, fish and lean meats; and low-fat dairy products. Also, banish soda, sports drinks and

sugary juices. High-fructose corn syrup is present in all processed foods and is strongly suspected of playing a major role in causing insulin resistance, also related to obesity.

In addition to what we eat, how we eat has changed. Family meals at the table are being replaced with eating in the car on the go or on the couch in front of the television. Buying whole foods to make homemade meals and sitting everyone down in the dining room can have a dra-matic impact on every family member’s health.

Perhaps most important, you must set a good example for your children. Obese parents are more likely to raise obese children than are par-ents who maintain a healthy weight. Telling your child to go outside and play while you sit in front of the television eating potato chips will not get the point across. It can be hard to be motivated to get active with your kids after a long day of work. But everyone in the family will benefit from the time spent being active together.

The only way to stop this childhood obesity epidemic is to teach our children healthy life-style habits. Showing our kids how to eat healthy and stay physically active will help greatly lower their risk of becoming overweight and obese. In turn, it will give them the precious gift of good health.

Over the past several decades a new health concern has arisen. We are experiencing a new epidemic unlike anything we’ve seen before: childhood obesity. Over the past thirty years childhood obesity rates have more than tripled. While the problem will not go away on its own, there is hope. Childhood obesity is preventable and reversible. But as parents, we must act now to help ensure that our children are able to live long, happy, healthy lives.

Childhood Obesity



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Is stretching before or after exercise really necessary?For best results it is – and for more reasons than you might think. Light stretching before exercise can help increase blood flow to muscles, which will come in handy later during your routine when your muscles need more oxygen to keep up. Regular stretching routines, regard-less of the other exercise you engage in, can also help keep joints flexible and create a wider range of move-ment. This will help later in life, because these things tend to decrease with age. For best results, spend a few min-utes walking, jogging or performing another low-intensity activity before you start stretching. This will warm up your muscles and help make your stretches more effective.

Are all omega-3 fatty acids the same?The term “omega-3 fatty acids” refers to a group of polyunsaturated fatty acids found in nature, specifically in marine plants, certain vegetables, algae and animal-based foods. The three most common forms of omega-3s are ALA, EPA and DHA. ALA is most abundant in several specific plant foods, such as flaxseed, purslane and chia seeds. It is also the major omega-3 fat in grass-fed animal meats.

While all these forms of omega-3s are important for overall health, DHA may be the most beneficial, especially in the development and maintenance of brain tissue. A large portion of the brain and nerve tissue is composed of DHA, making the nutrient critical for cognitive health in developing children, adults and the elderly. It has also been linked to cardiovascular health. Not all sources of omega-3 fatty acids contain DHA. However, fresh cold-water fish tend to be abundant in the nutrient. Therefore, salmon, mackerel and tuna are all great sources of not just DHA but EPA and ALA as well.

Is it possible to speed up my metabolism?Your basal metabolic rate is the rate at which your body converts the food you eat into energy while you are at rest. A slower metabo-lism means more calories are stored as fat in the body because these calories are not “used up.” On the other hand, a faster me-tabolism will help burn calories and usually shed pounds. There are several natural ways to help keep your metabolic fire burning bright. Two of the most important are to never skip a meal and to make sure that you include plenty of protein in your diet. When the body goes for too long without eating, it will slow your metabolism down to conserve energy. In fact, some people find that eating four to six small meals a day is a more efficient way to lose weight than is eating the traditional three large meals. Regular physical activity will help too. Every time you exercise, your metabolism is kick-started. The more often you move, the better the results will be.

Nutritional News

Proanthenols® 100For Real Antioxidant Protection

Proanthenols contains antioxidant protection based upon 50 years of research by Jack Masquelier, Ph.D in Southern France. Proanthenols is not a pine bark or grape seed product that you can find on a retail shelf but is built upon Real OPCs™, which are concentrated extracts from special grape seeds and certain types of pine bark found in Southern France.


Food supplements should not be used as a substitute for a diversified diet.

© 2012 Lifeplus International 6458

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