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February 2015

The Nut Case

The Nut Case

Submitted by: Sandra Prior

Nuts have long had a bad rap for being high in fat and calories, prompting weight-conscious bodybuilders to relegate nuts to their lists of forbidden foods. But as researchers take a closer look at walnuts, almonds, and other nuts, they're discovering these delicious, crunchy foods are packed with vitamins, minerals, and antioxidants. And that fat we were so wary of? Turns out it's good for our hearts - and our bodybuilding.

That was the conclusion of the US Food and Drug Administration (FDA), which released a qualified health claim in 2003 that states eating a handful of nuts a day may reduce the risk of heart disease. That's because most of the fat in nuts is monounsaturated and polyunsaturated, which have been shown to lower levels of LDL (so-called ‘bad’ cholesterol). These fats are important for bodybuilders because they have an anti-inflammatory effect on the body, and can help repair tiny muscle injuries that create inflammation.

Not just any nut will do, however. The FDA includes six nuts in its qualified health claim, but a few others didn't make the cut, including Brazils, macadamias, and cashews. These nuts have relatively high levels of saturated fat, which over time can clog arteries and lead to heart disease. It's also a good idea to steer clear of prepackaged nut mixes, which are often coated in oils and salt. Instead, buy the following types of nuts raw and toast them in the oven or on the stove top to bring out their full, rich flavor.


Walnuts are rich in the plant-based omega-3 fatty acid ALA, This type of fatty acid isn't as effective as the kind found in fish, but a recent study indicates that ALA decreases inflammation that can damage arteries and may help reduce the breakdown of bone. Studies have also shown that walnuts can increase levels of good HDL while lowering LDL.

Add walnut oil to salad dressing or use crushed walnuts to make a pesto sauce. Saute chopped walnuts and mix into taco meat for crunch.


A recent study found that the fiber in almonds actually blocks some of the nut fat from being digested and absorbed; participants also reported feeling satisfied after eating almonds, so they naturally compensated for the calories in the nuts by eating less during the day. One serving of almonds provides 35 percent of the RDA for vitamin E, a powerful antioxidant that helps protect against diseases such as Alzheimer's.

Add almonds to your breakfast cereal or yogurt. Mix into chicken salad, or indulge in a few dark-chocolate-covered almonds.


Peanuts are technically not nuts - they're legumes and belong to the same family as beans and peas. They have a low glycemic index, which means they're digested slowly and help maintain a balanced blood-sugar level. Peanuts also contain resveratrol, the same phytochemieal found in red wine thought to protect against heart disease.

Use peanut butter as a sauce base for a Thai noodle dish. Lightly brown peanuts in a skillet and add them to a stir-fry, or chop and bake them into muffins.


These tasty, little green nuts are high in lutein, an antioxidant typically found in dark leafy vegetables that's been shown to protect our eyes from macular degeneration. In one recent study, participants who ate 40 grams of pistachios every day lowered their total cholesterol levels, while participants who ate 80 grams a day saw an even more dramatic drop.

Sprinkle pistachios on shrimp or scallops (or on ice cream for dessert). Add crushed pistachios to meat loaf in place of some of the beef or bread crumbs.


A 2004 study ranked the antioxidant capacity of 100 different foods and found that pecans are one of the top 15 sources of antioxidants. In another study, pecan antioxidants were shown to prevent LDL from building up in arteries and lowered total cholesterol. Compared with other nuts, pecans have one of the highest levels of phytosterols, plant chemicals that helps protect against cardiovascular disease.

Add pecans to pancake batter, or coarsely chop and toss with pasta. Mix finely chopped pecans with bread crumbs and use as a coating on any broiled fish.


Hazelnuts have the highest nut level of folate, a B vitamin known to reduce the risk of birth defects and may also lower the risk of heart disease, cancer, and depression. Hazelnuts contain levels of potassium, calcium, and magnesium, which help lower blood pressure.

Add roasted hazelnuts to asparagus with lemon vinaigrette. They also go well with sweets, like granola yoghurt parfaits.

About the Author: Sandra Prior runs her own bodybuilding website at

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Running: Training Tips

Running: Training Tips

Submitted by: Sandra Prior

How can I avoid turning an ankle during trail runs?

If you spend much time training on trails, wear shoes with thick soles and plenty of support, which will stabilize your footstrike and help prevent an ankle turn on rough surfaces. Trail shoes are designed for this; some running shoes will also suffice. Also, always keep your eyes on the trail immediately ahead so you can adapt your stride to any sudden terrain changes. And on the downhills, slightly shorten your stride. This will help you maintain better control and balance.

Can I count my bike time as training toward my running goals?

Generally you can, but you'll probably have to spend more time in the saddle to get the same aerobic benefits as running. Cycling is a good alternative the day after a hard run. It strengthens muscles neglected by running, like the hamstrings and glutes, without the impact of running. In terms of aerobic ‘training effect,’ roughly 6km of cycling equates to 2km of running at the same intensity. But if you're training for a race, no amount of cycling can take the place of running.

Is it okay to run in the morning if I also ran the night before?

Back-to-back workouts may be fine as long as both runs aren't too taxing. If your evening workout was a long run or included fast-paced segments, keep the next morning's run short and slow. Likewise, if you plan to do a long run or speedwork in the morning, keep your mileage the night before short and the pace easy. The key is to listen to your body. If you run in the evening and wake up feeling sore or fatigued, take the morning off or cross-train with some cycling or swimming. Many people need a full 24 to 48 hours between runs to fully recover, so don't be disappointed if you can't pull off this night/morning combo.

I have heard some of the older athletes in the club saying that they are doing less mileage with more rest and they are doing far better than they have in years. Can I do better with less training?

When it comes to preparing for a race, the rule of thumb will be the more you train, the better you perform.

Any athlete preparing for a race needs to establish a few ground rules: What are my goals? Do my goals match my ability? Do my goals match the time I have available to train? And do my goals match my time available to recover? Once you have honestly answered these questions you can set up a program.

The key elements for a successful program are: Give yourself enough time to build up slowly, ensure adequate recovery and push yourself at appropriate times. You need to get to your high intensity and long duration sessions feeling fresh. This is where your ‘older’ athletes have had to adjust their program. They need extra time to recover so that they can perform well when it is required.

Monitor how you feel each day, your resting heart rate, how tired your legs are and how much sleep you are getting. As long as these aspects are monitored correctly then the adage ‘The more I train, the better I perform’ will become a reality. If you are not managing the above then you need to reduce your volumes or intensities, or both.

About the Author: Sandra Prior runs her own bodybuilding website at

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Quit Smoking Is The Way To Good Health

Quit Smoking Is The Way To Good Health

Submitted by: Raymond Geok Seng Lee

Cigarette smoking kills approximately 300,000 in the United States each year, and most of these people are seniors. Lung cancer and emphysema are the best-known miserable outcomes. However, accelerated development of atherosclerosis is the most important problem resulting from smoking. This results in heart attacks and strokes, heart pains, leg pains, and many other problems. Pipe and cigar smoking do not have the pulmonary consequences that cigarette smoking does, but they do predispose to cancer of the lips, and tongue. Nicotine in any form has the same bad effects on the small blood vessels and thus accelerates development of atherosclerosis.

It is never too late to quit. Only two years after stopping cigarette smoking, your risk of heart attack returns to average. It has actually decreased substantially the very next day! After ten years your risk for lung cancer is back to nearly normal. After only two years there is a decrease in lung cancer risk by perhaps one-third. The development of emphysema is arrested for many people when they stop smoking, although this condition does not reverse.

Seniors often feel that it is too late for changes in lifestyle to have beneficial effects on their health. Not so. Most seniors have plenty of time to get major health benefits from quitting smoking. Remember that after age 65 men live an average of 15.4 more years and women 19.2 years. Chances of stroke and heart attack begin to go down immediately after you quit. Moreover, you will notice at once that your environment has become more friendly when you are not a smoker. Many of the daily hassles that impair the quality of your life go away when you stop offending others by this habit.

Many health educators are skeptical about cutting down slowly and stress that you need to stop completely. This may not always be true for seniors. For some people, rationing is a good way to get their smoking down to a much lower level, at which point it may be easier to stop entirely. For example, the simple decision not to smoke in public can both help your health and decrease your daily hassles. To cut down, keep in the cigarette pack only those cigarettes you are going to allow yourself that day. Smoke the cigarettes only halfway down before extinguishing them.

There are many good stop-smoking courses offered through the American Cancer Society, the American Lung Association, and local hospitals. Most people won’t need these, but they can be of help. Try by yourself first. Then, if you still need help, get it.

Nicotine chewing gum or patches can help some people quit, and your doctor can give you a prescription and advice. Don’t plan on this as a long-term solution, since the nicotine in the gum or patch is just as bad for your arteries as the nicotine in cigarettes.

The challenge to stop smoking is an example of your ability to make your own choices if you are trapped by your addictions, even the lesser ones, you can’t make your own choices. Victory over smoking behaviors improves your mental health, in part because this is a difficult victory. It can open the door to success in other areas.

About the Author: Raymond Lee is one of the foremost experts in the health and fitness industry and is the Founder of Bodyfixes Group specializing in body health, muscle development and dieting. Visit for more information.

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El Popocatepetl Recalls Certain Wraps Due To Undeclared Milk and Yellow # 5



According to a posting on the Food and Drug Administration's (FDA) website, El Popocatepetl Ind., Inc. of Chicago, Illinois is voluntarily recalling El Popocatepetl’s 8 inch Chipotle, Spinach Pesto, and Sun Dried Tomato Wraps because they might contain Yellow #5 and undeclared milk.

According to the company, El Popocatepetl’s 8in. Flavored Wraps were distributed in Illinois, primarily in the Chicago area.

The recalled products can be identified by the following information:

Product Name: 8in. Sundried Tomato
Brand Name: El Popocatepetl
Description: 8in. Tomato Flavored Wrap
UPC: 0 20784 99505 7
Any Product with the Best By Date of
April 1, 2015 and Before.

Product Name: 8in. Spinach Pest
Brand Name: El Popocatepetl
Description: 8in. Spinach Flavored Wrap
UPC: 0 20784 58314 8
Any Product with the Best By Date of
April 1, 2015 and Before.

Product Name: 8in. Chipotle
Brand Name: El Popocatepetl
Description: 8in. Chipotle Flavored Wrap
UPC: 0 20784 78248 0
Any Product with the Best By Date of
April 1, 2015 and Before.

People whom are allergic to milk and/or Yellow #5 run the risk of serious or life-threatening allergic reaction if they eat these products.

The company says the recall was initiated during a review of the product ingredients and the labeled ingredients revealed that Yellow #5 and milk were present in an ingredient used to make  the flavored wraps but wasn't listed as ingredients on the labels.

According to the posting all recalled products are being removed from store shelves. No other El Popocatepetl products are involved in the recall.

There have been no injuries reported to date.

Consumers who have purchased the recalled product can return it to the place of purchase for a full refund. Consumers with questions may contact the Company Consumer Department at 773-843-0888.


4 Jesus replied, "Go back and report to John what you hear and see: 5 The blind receive sight, the lame walk, those who have leprosy are cured, the deaf hear, the dead are raised, and the good news is preached to the poor. 6 Blessed is the man who does not fall away on account of me." Matthew 11:4-6

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Article Reference

FDA Recall --- Firm Press Release


"El Popocatepetl Recalls Certain Sandwich Wraps Due To Undeclared Milk and Yellow # 5" copyright © 2015 Living Fit, Healthy and Happy(SM). All Rights Reserved.




Untold Nutritional Secrets

Untold Nutritional Secrets

Submitted by: Gary Matthews

A good understanding of nutrition and how to use the information will be extremely rewarding for anyone. We can all prevent disease and fight infection utilizing a powerful medicine 'Food' Using nutrition and supplementing your diet is the key to fat loss and muscle gain. Have a look at these Nutritional Secrets and discover how to stay disease free, feel great, look good and live longer.

Lets take a look:

How Much Protein Do I Need - Protein is a normal part of out diet; a nutrient widely distributed among animal and plant foods, and it plays many essential roles in the body. Dietary protein has two possible fates - it can be either used in growth and repair or burned for energy, like carbohydrate and fat. Sedentary person: 0.75 grams/lb/day, Recreational athlete: 1.00 grams/lb/day, Serious athlete: 2.00 grams/lb/day.

Protein Cycling - Since strength training greatly increases the rate at which protein is broken down in the body, it follows that 0.75gms per Pound is inadequate. On the other hand to increase the intake of protein to say, 3.0gm per Pound straight away would trigger mechanisms to eliminate the excess protein.

One way to overcome this is to increase the protein in steps until a maximum efficiency point is reached and then it is drastically reduced. This obliges the body to compensate by increasing the efficiency for the absorption of protein and amino acids.

Why Carbohydrates? - Carbohydrates supply energy to out body, fibre for prevention against disease and taste and texture to food, they are found in cereals, potatoes, fruits and vegetables. Recommended: 4 to 12 grams/lb/day. Over the last 30 years, research into food and blood glucose response has completely changed our carbohydrate classification system.

It has been learned that it is impossible to predict the impact on blood glucose levels by certain foods, instead people are fed carbohydrate foods and the response measured. This response is known as the Glycaemic Index (GI), it is a measure of how quickly carbohydrate foods are digested and absorbed, as indicted by elevated blood glucose. The slower the rate of blood glucose increases the lower the GI.

Super Foods - In the food industry super-foods are called "functional foods". These foods provide a health benefit beyond the simple provision of nutrients or energy, and usually target a specific disease or condition. In most cases media headlines about the disease-fighting capacity of foods are hyped up versions of current research reality. Below is a summary of what some super-foods can and can't do for you.

Vitamins and Minerals - In general an adequate intake of vitamin and minerals can be achieved with a balanced diet. However, there may be a strong rationale for supplementation in specific nutrients.

Herbals - The latest herbal super-stars include Echinacea, gingko, and St John's Wart. They don't pitch themselves as lifesavers, but more as life-maximizes, helping you to get through the day with less disruption from colds, memory failures, blue moods, and more.

Supplements - To supplement or not to supplement, that is the question on more consumers' lips than ever before. There are various reasons why people may be interested in supplementation. Concern about getting adequate nutrients from our food supply. A Suspicion of pharmaceuticals and a belief that diet alone will not achieve optimal nutrition.

Studies suggest that a number of supplements may deliver on advertising claims. However, consumers can spend large sums of money on products that have little or no proven efficacy.

The Bottom Line On Supplements - your diet that might achieve your goals but choose only products that shows the amount of active ingredients on the label. Be aware that "natural" does not mean 'safe'; some herbal supplements may have unpleasant side effects. Don't treat serious medical conditions yourself. Discuss supplement use with your doctor. If you are pregnant or are breast-feeding consult a doctor before taking supplements.

Only Eat the Good Fats - Eat the good fats and feel and look great, Authorities now agree that fat is essential for maintaining optimal health. If good healthy skin and fast metabolism is what your after then you must eat some fat. The good fats are found in fish, nuts and seeds, avocados and cold pressed oils. Avoid fried foods and saturated fats as these raise cholesterol and clog arteries.

Eat A Variety Of Foods - For protection from the majority of illnesses such as heart disease and cancer you need a variety of foods that deliver that mix of nutrients and minerals. Aim to eat different coloured fruits and vegetables.

Try to eat a different food each month. Eat an apple a day as the apple pectin cleanses the body's digestive system by removing toxins and therefore preventing degenerative health problems such as cancer.

In conclusion, I am sure if you can apply even just a few of these tips to your everyday eating habits I am pretty sure you will see the results in the not to distant future.

About the Author: Gary Matthews is the author of the popular fitness eBooks Maximum Weight Loss and Maximum Weight Gain. Please visit right now for your 'free' weight loss or muscle building e-courses.

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Eating Blueberries May Help Women To Control Their Blood Pressure





Eating berries might do your heart good, new research suggests. According to a report published in the Journal of the Academy of Nutrition and Dietetics, postmenopausal women who eat blueberries are better able to control their blood pressure and reduce arterial stiffness than women who didn't eat this food.

This study shows that blueberries are not only a nutritious and great tasting snack, they can serve as a natural means of maintaining a healthy heart.

For some time medical scientists have known that postmenopausal women have a tendency to suffer from high blood pressure and stiff arteries which are often treated with pharmaceuticals.

Yet a growing number of women are seeking natural treatments for these maladies.

Unfortunately there isn't a lot of data pointing to what types of natural treatment options may be most effective, although some studies do suggest that blueberries could lower hypertension and improve circulation.

This is where Bahram H. Arjmandi from Florida State University comes in. Dr. Arjmandi led a team of researchers at Florida State University sought to examine what effect blueberries would have on arterial stiffness and blood pressure in postmenopausal women.

In order to find the answer, Arjmandi et al selected 48 pre-hypertensive and stage 1 hypertension postmenopausal women in and around Tallahassee, Florida whom were randomly assigned to either consume blueberries or a placebo for a total of 8 weeks.

All of the women in the study were given either 22 grams of blueberry powder or 22 grams of control powder, and since it was a double blind study, the research team had no prior knowledge of what type of powder each of the female participants received.

The participants blood pressure and arterial stiffness were measured using carotid-femoral pulse wave velocity and brachial-ankle pulse wave velocity.

The researchers also measured the participants C-reactive protein, nitric oxide, and superoxide dismutase at the beginning of the study, at the 4th week midpoint and at the close of the experiment.


Blueberries Improve Cardiovascular Health In Postmenopausal Women

At the end of 8 weeks Arjmandi et al noted that blood pressure and arterial stiffness of the participants who consumed blueberry powder were much improved from baseline.

In fact, when comparing the measurements after 8 weeks to those taken at the start of the experiment we see that

  • after 8 weeks systolic blood pressure 131±17 mm Hg compared to 138±14 mm Hg at baseline
  • after 8 weeks diastolic blood pressure 75±9 mm Hg compared to 80±7 mm Hg at the beginning of the study
  • after 8 weeks brachial-ankle pulse wave velocity 1,401±122 cm/second compared to 1,498±179 cm/second at the beginning of the experiment

Yet, there wasn't any significant change in the measurements of the control group.

When the Florida State University research team also noted that compared to controls, nitric oxide levels were much improved in the blueberry consumption group going from 9.11±7.95 μmol/L at baseline to 15.35±11.16 μmol/L after 8 weeks.

Arjmandi et al concluded that blueberries could improve arterial stiffness and lower blood pressure; attributing the observed results to rising levels of nitric oxide production.

Nitric oxide is a naturally synthesized chemical messenger that is known to improve vasodilation in part through relaxing of endothelial smooth muscle relaxation.

Since blueberries contain ample polyphenols, these naturally occurring chemicals may help the body to increase production of this vital chemical messenger.

We should keep in mind that this was a small study, and that it would be unwise to discard prescribed anti hypertension medication in favor of blueberries but it does give researchers more data to work from.

God provides for us in all ways. Reading this study we can see that it is no coincidence that the foods that He has created for us are intended to keep us healthy. Not by the random chance of evolution but the intelligent design of God.

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Article References

Johnson SA, Figueroa A, Navaei N, Wong A, Kalfon R, Ormsbee LT, Feresin RG, Elam ML, Hooshmand S, Payton ME, & Arjmandi BH (2015). Daily Blueberry Consumption Improves Blood Pressure and Arterial Stiffness in Postmenopausal Women with Pre- and Stage 1-Hypertension: A Randomized, Double-Blind, Placebo-Controlled Clinical Trial. Journal of the Academy of Nutrition and Dietetics PMID: 25578927

Ichinose F, Roberts JD Jr, & Zapol WM (2004). Inhaled nitric oxide: a selective pulmonary vasodilator: current uses and therapeutic potential. Circulation, 109 (25), 3106-11 PMID: 15226227

Joyner MJ & Dietz NM (1997). Nitric oxide and vasodilation in human limbs. Journal of Applied Physiology, 83 (6), 1785-1796

Nitric oxide wikipedia


"Eating Blueberries May Help Women To Control Their Blood Pressure" copyright © 2015 Living Fit, Healthy and Happy(SM). All Rights Reserved.


WhiteWave Foods Voluntarily Recalls Horizon Cheddar Sandwich Crackers Due to Undeclared Peanuts



According to information posted by the Food and Drug Administration (FDA), WhiteWave Foods is voluntarily recalling 7.5 ounce packages of Horizon Cheddar Sandwich Crackers because the product may contain undeclared peanuts.

The affected product has been shipped to wholesalers and retailers in the following states

  • Alabama
  • Arizona
  • Arkansas
  • California
  • Colorado
  • Connecticut
  • Delaware
  • Florida
  • Georgia
  • Illinois
  • Indiana
  • Iowa
  • Kansas
  • Kentucky
  • Louisiana
  • Michigan
  • Minnesota
  • Mississippi
  • Missouri
  • New Hampshire
  • New York
  • North Carolina
  • Ohio
  • Oklahoma
  • Oregon
  • Pennsylvania
  • Tennessee
  • Texas
  • Utah
  • Virginia
  • Washington
  • Wisconsin

The company believes that fewer than 62,160 boxes of product have been shipped to the retailers and wholesalers in the above listed states.

According to the posted release, an "inadvertent packaging error" has prompted the recall. The outer package is labeled as a cheddar sandwich cracker and the inner package contains peanut butter sandwich crackers.

The company says that consumers should check the top of the individual box and look for a “best before” date of 17 May 2015; they should also check the bottom of the box for a Universal Product Code (UPC) of 42365 00464.

According to the posting, this is the only product involved in the recall.

The company says their sales team is working with distributors to recover any of the affected product that happens to remain on store shelves, and have implemented measures to prevent it from happening again.

WhiteWave says that consumers who purchased the product can return to the place of purchase for a full refund or exchange.

They say that consumers with questions may contact the Company at 1-866-663-4349 during extended business hours on February 20, until 10 p.m. central time. On February 21-22, consumers with questions can contact the Company from 8 a.m. to 5 p.m. central time Monday-Friday. The call center will resume normal business hours as of February 23 (8 a.m. to 5 p.m. central time).

"Product safety and consumer confidence is of utmost importance to WhiteWave." the company posted in the announcement.

People who are allergic to or have a severe sensitivity to peanuts risk serious or life-threatening allergic reaction if they consume this product.

To date there have been no illness reported.


20 The God of peace will soon crush Satan under your feet. The grace of our Lord Jesus be with you. Romans 16:20

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Article Reference

FDA Recall --- Firm Press Release


"WhiteWave Foods Voluntarily Recalls Horizon Cheddar Sandwich Crackers Due to Undeclared Peanuts" copyright © 2015 Living Fit, Healthy and Happy(SM). All Rights Reserved.


Power Golf Exercises That Are Proven To Add Distance

Power Golf Exercises That Are Proven To Add Distance

Submitted by: Mike Pedersen

Power golf exercises are a unique set of exercises that you do not do in a gym on machines, nor do you lift heavy weights. For that matter, you can do simple power golf exercises right in your home with minimal equipment.

You see…to improve the power in your golf swing, you need to look at the mechanics that create the power.

It’s not your arms swinging the club as hard as you can! It’s not your legs driving your body through the swing! And it’s not swinging some funky 50 inch shaft with a 600cc titanium head either.

It’s quite simple!

The power in your golf swing is your CORE!

Your core is the engine to your swing. If your core is weak or inflexible, you will never be able to hit a powerful tee shot. This is harsh…but very true!

The modern power golf swing is one of being “connected” with your upper body. Not letting your letting your arms get separated from your body. Rotating your upper body as a whole, over a somewhat stable lower body will produce maximum power at impact.

So the perfect power golf exercises involve rotational movements with resistance in your core area. The are many exercises you can do that will dramatically improve your driving distance and power…and no gym required!

A simple power golf exercise for your core is my Seated Twist w/Dumbbell:

• Sit upright in your chair.
• Hold single dumbbell straight out from chest with arms fully extended.
• While keeping your head focused straight ahead, rotate your arms to the right, then to the left as far as you can go both ways.
• Do this non-stop for 20 total rotations.
• Pause for 15 seconds and repeat 2 more times.

At first you will feel very restricted in your midsection. That’s a sign of how limited your rotational flexibility really is. But do this exercise daily and you will see improvement quickly.

The next time you step out onto the course, you’ll blast your drives up to 20 yards further!

As you can see above…the key is ROTATIONAL exercises with resistance, whether it be a single dumbbell, exercise tubing or even a weighted golf club.

Doesn’t matter what you use, as long as it is up to 5 pounds in weight and you can handle it easily in both hands. If you’re already in good shape go for 10-15 pounds and increase your rate of speed. This will both improve your “fast-twitch” core muscles and also your range of motion for a bigger backswing and a complete follow through.

So you see…I wasn’t fibbing! It doesn’t take a gym or fancy equipment to do effective and proven power golf exercises!

About the Author: Mike Pedersen is one of the top golf performance experts in the country, author of the Ultimate Golf Fitness Guide - and founder of several cutting-edge online golf performance sites. Visit his new golf swing improvement site at

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Diabetes And Achieving Calm

Diabetes And Achieving Calm

Submitted by: Vivian L. Brennan

I know that stress can negatively affect diabetes. It means that our blood sugar levels become more difficult to predict and to control. Not only are there physiological and physical aspects of stress that make diabetes control difficult, it can also lead to emotional and mental blocks to living a healthy lifestyle. Calm - A Proven Four Step Process Designed Specifically for Women Who Worry by Denise Marek offers strategies on how to stop worrying and achieve a greater sense of calm.

The first thing to note is that this book is not simply designed for women, though it uses examples that women might more readily understand. This book has techniques to reduce stress through eliminating worry that will benefit both men and women.

This book has really helped me in my diabetes management. Sometimes it seems like there is so much to deal with at once: work, family, and a chronic disease on top of that? This book offers techniques to approach life that make things make sense, and that gives helpful ways of thinking about the world.

Marek uses the word CALM as an acronym for "Challenge your assumptions," "Act to control the controllable," "Let go of the uncontrollable," and "Master your mind." The way she elaborates on each point gives tangible strategies to put into use.

One of the strategies that I found most helpful was when Marek explained the negative impacts of “What if” thinking. If I spend all of my time worrying about what will happen if, I will never be able to live a fully productive and empowered life in the present.

Marek also emphasizes how success works. She points out that nobody would ever be able to get everything done even if they had more than 24 hours in day. Success is actually knowing what to leave undone, and learning to make decisions that support you.

Although I have never before recommended a book to my readers, I think that it is important for people with diabetes to read Marek’s book. It is an uplifting book that will change your outlook on life for the better.

About the Author: For more information on how to manage your diabetes, visit The Guide to Diabetes. This site has information on diabetes medication, on exercise, and on preventing diabetes.

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How To Correctly Run A Speed Workout

How To Correctly Run A Speed Workout

Submitted by: Curt Shryack

Running a speed work session can be tricky business. There are so many variables to play with. The length of a repeat, the rest interval, number of reps, warm up, and cool down. With so many things to think about, what is the correct way to do speed work?

To begin a speed work session always warm up. Running at least one mile loosens the legs and allows blood to circulate and prepare for more strenuous activity. Proper pace is also important. Begin jogging and as your second wind appears start to run faster. Finish your warm up with a light sweat.

After warming up take a few minutes to gently stretch, the legs, shoulders and arms. Run a couple of strides to further loosen the legs.

Improper pace is a major cause of poor workouts. Running the first lap of a repetition too fast can ruin a planned workout. To get a good indication of the proper pace, run a 5k race. Then divide your race time by 3.1 to find your average pace.

Example: race time / 3.1 = pace per mile.

When the average pace is known subtract 5 to 10 seconds per mile. This establishes your speed work out pace.

Example: race pace – 5 to 10 seconds = speed work out pace.

By dividing this number by 4 will give you the pace per lap.

Example: 6:00 pace / 4 = 1:30

The length of your repeats are also important. Repeats of at least 800 meters will work best. Spending longer periods at your VO2 max will increase your workout effectiveness. Repeats up to 1200 meters work best for increasing your strength and mental toughness.

Rest intervals are also important. Jogging the rest intervals and not walking will make the workout more effective. Jog at a slow enough pace to recover enough to run the next repeat at proper pace. For 800 meter repeats jog for 2 minutes, 1200 meter repeats jog for a period of three minutes.

The number of repeats is also important workout consideration. When beginning a season of speed work always begin with 1 or 2 reps. as your fitness improves build up to 8 reps of 800 meters or 5x 1200 meter repeats.

Following your workout jog another mile or so to cool down. The cooling down period allows the blood to flush out the waste products that accumulate in the muscles during periods of intense running. Another benefit of the cool down is the reduced muscle soreness the next day.

A final suggestion to consider is rotating your speed work out weeks. Running speed work outs for two weeks in a row. The third week skip your normal track workout and race on the weekend. Following a schedule such as this prevents burnout and allows the body and mind time to recover.

Running a race every three weeks allows time for the body to adapt and become stronger. Also running a race will allow you to determine your new workout pace. And identify over training if your race times seem to drop dramatically.

About the Author: Author of Run2Fast -

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