A recent study proves that massage really does reduce the biochemical effects of stress. Namely, it reduces the levels of a stress hormone called cortisol, which does a great deal of damage to the body in chronic doses.
Your body normally produces cortisol in response to stress, which is not a problem in small doses. However, long term exposure to cortisol causes damage to the body; in fact, a lot of chronic diseases are being linked to coritsol.
In this scientific study, subjects had their blood tested before and after a massage. The researchers found that levels of cortisol were lower in the Swedish massage group of subjects. In other words, massage really does have a biochemical effect on your stress levels!
So don't call that massage a luxury. Stress is a killer and health is wealth, so take care of yourself and get regular massage to reverse the effects of a stressful life!
Source article here: Proof of Massage and Stress Reduction
Thursday, September 30, 2010
Monday, September 20, 2010
Glucosamine Sulfate
A recent study in the British Medical Journal casts doubt on whether or not glucosamine sulfate actually is effective for joint pain. However, most of the studies on this supplement are flawed because they don't have their subjects use the supplement properly.
In my experience, about half of the people who try glucosamine see results. However, there's a few guidelines you need to follow in order to have any chance at all.
First off, you have to take it consistently. This means every day, and don't miss a dose. Then, you have to give it time. Generally speaking, you'll need to take glucosamine consistently for six to eight weeks minimum in order to find out if it's going to do you any good.
The other part that's usually missed when it comes to glucosamine supplements is that a little exercise is necessary to make it work right. Light and mild exercise will actually promote the creation of cartilage, which is what you want when you're taking glucosamine.
By placing a little bit of stress on the joint with that exercise, you will tell the body to build that joint back up, and then your body will utilize the building blocks (in the form of glucosamine) that you've been taking. Just don't overdo it! Too much exercise will continue the process of breaking the joint down.
Basically speaking, if you can do the exercise pain-free, you're not going to cause any problems. If you have discomfort, don't do it. Try to pick non-impact exercises like walking or swimming.
This is the "hidden" secret to using glucosamine properly: make sure you have a mild bit of exercise along with it to encourage the body to actually put the supplement to good use.
Source: Does Glucosamine Work?
In my experience, about half of the people who try glucosamine see results. However, there's a few guidelines you need to follow in order to have any chance at all.
First off, you have to take it consistently. This means every day, and don't miss a dose. Then, you have to give it time. Generally speaking, you'll need to take glucosamine consistently for six to eight weeks minimum in order to find out if it's going to do you any good.
The other part that's usually missed when it comes to glucosamine supplements is that a little exercise is necessary to make it work right. Light and mild exercise will actually promote the creation of cartilage, which is what you want when you're taking glucosamine.
By placing a little bit of stress on the joint with that exercise, you will tell the body to build that joint back up, and then your body will utilize the building blocks (in the form of glucosamine) that you've been taking. Just don't overdo it! Too much exercise will continue the process of breaking the joint down.
Basically speaking, if you can do the exercise pain-free, you're not going to cause any problems. If you have discomfort, don't do it. Try to pick non-impact exercises like walking or swimming.
This is the "hidden" secret to using glucosamine properly: make sure you have a mild bit of exercise along with it to encourage the body to actually put the supplement to good use.
Source: Does Glucosamine Work?
Friday, September 10, 2010
Why Take A Multivitamin?
Since we here at Triune recently started carrying a new line of whole food-based supplements, I've been getting a lot of questions about exactly why someone would take a multivitamin in the first place.
It's a fair question. After all, shouldn't we be able to get everything we need from our diet?
The answer to that is, yes and no. First off, are you really eating that healthy of a diet? Most Americans are not. We eat a lot of packaged, processed foods which, although convenient and inexpensive, aren't very good for us. Lots of these foods have had most of the nutrients taken out of them by the refining process.
So that's the first place a multivitamin can help... by filling some gaps left by a diet that might be less than indeal. But even if you're eating the right things, you can still run into problems.
Government studies have shown a disturbing trend with fruits and vegetables; namely, that they don't have as much of the vitamins and minerals in them that they used to. This is likely due to overfarming and industrial food practices, but the end result is, you might not be getting what you think you're getting in your food... even if you do make the right choices. So there's another place a multivitamin can help fill gaps: making up for the potential lack of nutrients in supposedly healthy foods.
Finally, there just may be gaps caused by the random assortment of foods you happened to pick that day. Who's going to research and plan out every bit of food they eat every day to make sure all of the possible vitamins and minerals are covered? So there's another reason to take a multivitamin... because you just never know what you might have missed.
Essentially, multivitamins function best as insurance against potential gaps in nutrition. The good news is, they're quite inexpensive. Ask us about Catalyn, the new all-natural, whole foods-based multivitamin, and you'll be surprised at how inexpensive it is and what it has to offer!
It's a fair question. After all, shouldn't we be able to get everything we need from our diet?
The answer to that is, yes and no. First off, are you really eating that healthy of a diet? Most Americans are not. We eat a lot of packaged, processed foods which, although convenient and inexpensive, aren't very good for us. Lots of these foods have had most of the nutrients taken out of them by the refining process.
So that's the first place a multivitamin can help... by filling some gaps left by a diet that might be less than indeal. But even if you're eating the right things, you can still run into problems.
Government studies have shown a disturbing trend with fruits and vegetables; namely, that they don't have as much of the vitamins and minerals in them that they used to. This is likely due to overfarming and industrial food practices, but the end result is, you might not be getting what you think you're getting in your food... even if you do make the right choices. So there's another place a multivitamin can help fill gaps: making up for the potential lack of nutrients in supposedly healthy foods.
Finally, there just may be gaps caused by the random assortment of foods you happened to pick that day. Who's going to research and plan out every bit of food they eat every day to make sure all of the possible vitamins and minerals are covered? So there's another reason to take a multivitamin... because you just never know what you might have missed.
Essentially, multivitamins function best as insurance against potential gaps in nutrition. The good news is, they're quite inexpensive. Ask us about Catalyn, the new all-natural, whole foods-based multivitamin, and you'll be surprised at how inexpensive it is and what it has to offer!
Wednesday, September 1, 2010
Ab Workouts for Mom
Moms face an extra difficult challenge when it comes to their ab workout. Not only are they dealing with the weight gain and body changes associated with a recent pregnancy, but also the demands of caring for their children make it harder for them to actually get their training in.
In this article, I hope to give you some quick information that will make it easier for you moms to bounce back as quickly as possible. The good news is, abs training is cheap and relatively easy. You don’t have to belong to a gym and the two pieces of equipment I usually recommend (stability ball and medicine ball) cost around twenty bucks each.
Plus, you can do it in your home and sneak it in pretty quickly. You first have to make up your mind that you can do it, though. Once you try it out a few times, you’ll see that even with a mom’s crazy schedule, you too can fit in some effective abs training.
First off, avoid heavy resistance. You don’t need to mess with any heavy dumbbells or gym equipment… in fact, I suggest you avoid all that. Heavy resistance training builds bulk and you don’t want that. Stick with very light resistance or body weight based exercises.
Next, split up your training. What I mean by that is, remember that you have front abs, side abs, and what I like to call the “rear abs” or lower back extensors that make up your core. Each needs to be trained… but they don’t all have to be done at one. You can more easily sneak in your front abs training alone, then come back later to side abs, then later still for the extensors, much more easily than trying to find the time to do them all together.
By separating them out, now you only need a few spare minutes here and there to get your training in. It’s MUCH easier to fit in, say, five minutes of exercise three different times, than fifteen minutes straight. Make things easier for yourself.
Finally, target your lower front abs and tranversus (that’s a deep muscle that goes around your stomach like a girdle). These are usually the problem areas for moms, and here’s a great exercise to handle them.
It’s called the ball transfer and it’s what it sounds like. Lie on your back with legs flat and arms overhead holding a medicine ball or exercise ball (your choice). Lift up your legs and put the ball in between your lower legs and squeeze to hold it there. Lower your arms and legs to the floor (the ball is still between your legs). Lift them back up and take the ball from between your legs and hold it in your hands. Lower your arms and legs to the floor. Now you’re right back where you started, so just repeat. You’ll feel it soon enough.
While you do the exercise, visualize pressing your belly button to your spine (or sucking your gut in, whichever image works). This will engage that deep transversus muscle.
For more information on this or any other fitness training, come in and talk to our fitness instructor, Ann. She offers free introductory sessions!
Source: Ab workout information for moms
In this article, I hope to give you some quick information that will make it easier for you moms to bounce back as quickly as possible. The good news is, abs training is cheap and relatively easy. You don’t have to belong to a gym and the two pieces of equipment I usually recommend (stability ball and medicine ball) cost around twenty bucks each.
Plus, you can do it in your home and sneak it in pretty quickly. You first have to make up your mind that you can do it, though. Once you try it out a few times, you’ll see that even with a mom’s crazy schedule, you too can fit in some effective abs training.
First off, avoid heavy resistance. You don’t need to mess with any heavy dumbbells or gym equipment… in fact, I suggest you avoid all that. Heavy resistance training builds bulk and you don’t want that. Stick with very light resistance or body weight based exercises.
Next, split up your training. What I mean by that is, remember that you have front abs, side abs, and what I like to call the “rear abs” or lower back extensors that make up your core. Each needs to be trained… but they don’t all have to be done at one. You can more easily sneak in your front abs training alone, then come back later to side abs, then later still for the extensors, much more easily than trying to find the time to do them all together.
By separating them out, now you only need a few spare minutes here and there to get your training in. It’s MUCH easier to fit in, say, five minutes of exercise three different times, than fifteen minutes straight. Make things easier for yourself.
Finally, target your lower front abs and tranversus (that’s a deep muscle that goes around your stomach like a girdle). These are usually the problem areas for moms, and here’s a great exercise to handle them.
It’s called the ball transfer and it’s what it sounds like. Lie on your back with legs flat and arms overhead holding a medicine ball or exercise ball (your choice). Lift up your legs and put the ball in between your lower legs and squeeze to hold it there. Lower your arms and legs to the floor (the ball is still between your legs). Lift them back up and take the ball from between your legs and hold it in your hands. Lower your arms and legs to the floor. Now you’re right back where you started, so just repeat. You’ll feel it soon enough.
While you do the exercise, visualize pressing your belly button to your spine (or sucking your gut in, whichever image works). This will engage that deep transversus muscle.
For more information on this or any other fitness training, come in and talk to our fitness instructor, Ann. She offers free introductory sessions!
Source: Ab workout information for moms
Wednesday, August 25, 2010
Can You Use Theanine As An Autism Supplement?
Autism is a developmental condition that can be difficult to deal with and is surprisingly common as well. It is a neurological developmental disorder, characterized by problems with social development and communication, and children with autism often perform repetitive or compulsive tasks.
Widely believed to be genetic in nature, cues or stresses from the environment can trigger or worsen these sorts of conditions. You've may have heard some of the controversial arguments about the possible link of certain vaccines and autism- we're not going to get into that in this article. Rather, I'd like to discuss a supplement called theanine and it's potential for helping those with autism.
Theanine is an amino acid commonly found in tea and also available as a supplement. One of the interesting properties of theanine is that it can cross the blood-brain barrier.
Your brain does not use blood for nourishment like the rest of your body. Rather, the central nervous system is supplied by a filtrate of blood called cerebro-spinal fluid (CSF). This is the fluid drawn off and tested in a "spinal tap".
Most substances including medications cannot pass this barrier and get filtered out. Some thing can make it through, and therefore can have an effect on the brain, like theanine.
Studies suggest theanine can affect levels of neurotransmitters like dopamine and serotonin. More importantly, theanine has been shown to increase alpha wave activity in the brain.
Alpha waves are brain patterns which are typically referred to as "wakeful relaxation". Think of being awake and alert but with your eyes closed and being very calm. That's an alpha wave state.
Some believe that by encouraging the alpha wave state in the brain, some of the symptoms of autism could be alleviated. While there are no studies specifically on this, it does seem to make some sense physiologically. It's certainly not a cure, but it is possible that it may help.
If you're wondering if theanine really promotes alpha waves and calm, our very own Rita swears by it to calm herself down for the dentist!
There isn't any reason not to try it. Theanine is extremely safe and has been shown to be safe even at high doses.
Source article: Theaninie Autism Supplement?
Widely believed to be genetic in nature, cues or stresses from the environment can trigger or worsen these sorts of conditions. You've may have heard some of the controversial arguments about the possible link of certain vaccines and autism- we're not going to get into that in this article. Rather, I'd like to discuss a supplement called theanine and it's potential for helping those with autism.
Theanine is an amino acid commonly found in tea and also available as a supplement. One of the interesting properties of theanine is that it can cross the blood-brain barrier.
Your brain does not use blood for nourishment like the rest of your body. Rather, the central nervous system is supplied by a filtrate of blood called cerebro-spinal fluid (CSF). This is the fluid drawn off and tested in a "spinal tap".
Most substances including medications cannot pass this barrier and get filtered out. Some thing can make it through, and therefore can have an effect on the brain, like theanine.
Studies suggest theanine can affect levels of neurotransmitters like dopamine and serotonin. More importantly, theanine has been shown to increase alpha wave activity in the brain.
Alpha waves are brain patterns which are typically referred to as "wakeful relaxation". Think of being awake and alert but with your eyes closed and being very calm. That's an alpha wave state.
Some believe that by encouraging the alpha wave state in the brain, some of the symptoms of autism could be alleviated. While there are no studies specifically on this, it does seem to make some sense physiologically. It's certainly not a cure, but it is possible that it may help.
If you're wondering if theanine really promotes alpha waves and calm, our very own Rita swears by it to calm herself down for the dentist!
There isn't any reason not to try it. Theanine is extremely safe and has been shown to be safe even at high doses.
Source article: Theaninie Autism Supplement?
Wednesday, August 18, 2010
Red Meat Not Bad For You After All
Good news for steak lovers. New research shows that the long-standing theory that red meat is a big part of heart disease, diabetes, and other chronic ailments isn't correct after all.
Instead, the main issue appears to be with PROCESSED meats. It appears that in previous research, the researchers simply lumped all forms of red meat together, whether or not it was processed. So, people eating grass-fed steak (a healthy variety of red meat) got lumped in the same category as somebody eating a ketchup-covered hamburger with a side of french fries.
Since most of the red meat in this country is processed, this creates the appearance that ALL red meat is bad for you. However, once you seperate out the actual true physiological cause of chronic heart disease and other complaints, it becomes evident that the real problem is in the processing of the meat, and also, what is consumed along with it.
People rarely eat hamburgers without a soda and fries, right? And so if I'm a researcher and I see that everybody eating hamburgers is fat and has heart disease, I might assume it's become of the red meat, not the fact that the people involved are also eating tons of fried, salty potatoes and sugar-rich soda.
There's actually nothing wrong with red meat. In fact, grass-fed cattle produce a very healthy meat balanced in Omega-3 and Omega-6 fatty acids (I've posted articles before on this in relation to fish oils). So don't run away from a nice, grass-fed steak... just don't smother it in sugary barbeque sauce and eat a pile of french fries with it!
Source file: Red Meat Bad for You?
Instead, the main issue appears to be with PROCESSED meats. It appears that in previous research, the researchers simply lumped all forms of red meat together, whether or not it was processed. So, people eating grass-fed steak (a healthy variety of red meat) got lumped in the same category as somebody eating a ketchup-covered hamburger with a side of french fries.
Since most of the red meat in this country is processed, this creates the appearance that ALL red meat is bad for you. However, once you seperate out the actual true physiological cause of chronic heart disease and other complaints, it becomes evident that the real problem is in the processing of the meat, and also, what is consumed along with it.
People rarely eat hamburgers without a soda and fries, right? And so if I'm a researcher and I see that everybody eating hamburgers is fat and has heart disease, I might assume it's become of the red meat, not the fact that the people involved are also eating tons of fried, salty potatoes and sugar-rich soda.
There's actually nothing wrong with red meat. In fact, grass-fed cattle produce a very healthy meat balanced in Omega-3 and Omega-6 fatty acids (I've posted articles before on this in relation to fish oils). So don't run away from a nice, grass-fed steak... just don't smother it in sugary barbeque sauce and eat a pile of french fries with it!
Source file: Red Meat Bad for You?
Thursday, August 12, 2010
How Sugar Makes You Fat
Have you heard of terms like “glycemic index”? How about just “low carb diets”? There’s a ton of buzz out there about sugar and sugary foods and how they make you fat, but not a lot of people know just how that whole thing works.
It’s not magic. It’s actually a pretty straightforward mechanism.
It’s all about insulin, a hormone that your body uses to remove sugar from the bloodstream. When sugar is released into the blood by digestion, the body releases insulin to clear it out.
When sugar levels rise slowly, there’s no problem. The problem arises when blood sugar levels spike from consuming high-glycemic (sugary carbs) food.
When that happens, your body also will spike your insulin levels to meet with the sugar demand. This is where we start running into problems.
High levels of insulin tell the body to store and keep fat. In fact, with high insulin levels, you’ll keep fat even if you’ve cut your calories down and feel like you’re starving.
In addition, insulin blocks the action of glucagon, the hormone that your body uses to use up fat as a fuel source, so it turns into a double-barrel problem.
Make that triple! Insulin also blocks the action of growth hormone, which also burns up fat and also is involved with the creation of new muscle growth. So, high levels of insulin have a multi-pronged effect on your body. Think of it as the Triple Threat of Fatness.
As your blood sugar levels start to drop due to the action of insulin,that signals your body to start feeling hungry. So, not only does insulin keep you fat, it makes you want to eat more! And especially, it makes you want to eat more carbs!
So, it shouldn’t seem too surprising that high-carb, high-sugar diets make us fat. With insulin levels jumping all over the place, making us fat and hungry at the same time, it’s a recipe for disaster!
If you’ve got a little extra jiggle around the middle that you’ve been meaning to get rid of, stop in Triune and ask about our new personal trainer, Ann Gruber. She’s a fitness competitor and offers free trial sessions, so there’s nothing to lose but inches!
It’s not magic. It’s actually a pretty straightforward mechanism.
It’s all about insulin, a hormone that your body uses to remove sugar from the bloodstream. When sugar is released into the blood by digestion, the body releases insulin to clear it out.
When sugar levels rise slowly, there’s no problem. The problem arises when blood sugar levels spike from consuming high-glycemic (sugary carbs) food.
When that happens, your body also will spike your insulin levels to meet with the sugar demand. This is where we start running into problems.
High levels of insulin tell the body to store and keep fat. In fact, with high insulin levels, you’ll keep fat even if you’ve cut your calories down and feel like you’re starving.
In addition, insulin blocks the action of glucagon, the hormone that your body uses to use up fat as a fuel source, so it turns into a double-barrel problem.
Make that triple! Insulin also blocks the action of growth hormone, which also burns up fat and also is involved with the creation of new muscle growth. So, high levels of insulin have a multi-pronged effect on your body. Think of it as the Triple Threat of Fatness.
As your blood sugar levels start to drop due to the action of insulin,that signals your body to start feeling hungry. So, not only does insulin keep you fat, it makes you want to eat more! And especially, it makes you want to eat more carbs!
So, it shouldn’t seem too surprising that high-carb, high-sugar diets make us fat. With insulin levels jumping all over the place, making us fat and hungry at the same time, it’s a recipe for disaster!
If you’ve got a little extra jiggle around the middle that you’ve been meaning to get rid of, stop in Triune and ask about our new personal trainer, Ann Gruber. She’s a fitness competitor and offers free trial sessions, so there’s nothing to lose but inches!
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