Previous month:
May 2015
Next month:
July 2015

June 2015

Ask the Warrior Dentist: Is There an Alternative to Gum Surgery?

Ask the Warrior Dentist: Is There an Alternative to Gum Surgery?

Submitted by: Dr. Susan Wells

Gum surgery is often recommended by a dentist and required in situations where the patient experiences serious infection of the gums. The process to remedy gum disease is critically important, because gum disease is a significant risk to dental health. When the gums are not healthy it threatens to undermine the health of the teeth. Gum disease can also spread back away from the teeth into the jaw and other areas that are in the vicinity of the gums, and if that happens it can lead to all sorts of other health problems. So gum surgery can have a positive impact and help to prevent more problems down the road. But gum surgery can be expensive, painful, and time consuming. For that reason many of us want to know if there are alternatives to gum surgery.

The first step when considering alternatives to gum surgery is to look at prevention options, because if it is possible to prevent infection of the gums and gum disease, there is no need to have gum surgery. Sometimes the gums have already begun to show signs of trouble, for example, and there may be symptoms such as excessive bleeding, swelling, discoloration, or discomfort. But if caught soon enough and controlled by proper routine brushing and flossing, the gum problems can be reversed. So by doing a good job of basic dental hygiene – which includes visits to the dentist who can detect or predict any gum related issues that might be in the early stages – and by brushing and flossing every day, it is possible to avoid gum surgery.

But if surgery looks like it is inevitable, there is a highly advanced laser alternative available to the patient, and this can be done instead of conventional gum surgery. This process – known as laser periodontal therapy – accomplishes basically the same thing as normal gum surgery, but does not require all of the cutting into the gums, peeling them back away from the tooth, and then replacing them and stitching the wounds back together. What happens during laser therapy is that a highly concentrated laser or beam of intense energy is directed at the infected area of the gum. The pinpointed accuracy of the laser enables the dentist to target a section of the gum where the tooth and gum meet, and this critical area is so small that it can hardly be seen with the naked eye. By zapping it with the laser, the infection is destroyed and the harmful bacteria is stopped in its tracks before it can continue to spread to other parts of the gum tissue.

But with this periodontal laser therapy there is no cutting. Since no incisions have to be made to get past the gum and to the infected area, there are no stitches to heal, there is no bleeding to worry about, and there is only minor discomfort instead of serious pain associated with conventional gum surgery. The process puts the patient at less risk, it happens very fast, and then the wounded part – where the laser has essentially burned away the infection – is sealed.

About the Author: Dr. Susan Wells DMD has been a warrior dentist practicing dentistry in Warrior, Alabama since 1978. She treats patients for all aspects of general dentistry including preventive dental care oral hygiene instruction and full scale exams and cleanings. To find out more or book an appointment visit her site at

Permanent Link:

OFT Inc Is Recalling Pork Products Produced Without Benefit of Import Inspection



The USDA's Food Safety and Inspection Service (FSIS) has announced that OFT, Inc, a Henderson, Nevada, establishment, operating as Whakyung Foods, Inc., is recalling approximately 67,232 pounds of commercial-use beef leg bone extract and beef concentrate products produced in New Zealand and Australia that were not presented at the U.S. point of entry for inspection.

The concentrated extract items were produced and imported from July 29, 2014 through June 2, 2015.

The FSIS has designated this a Class I Recall of High Health Risk.

The agency says that without the benefit of a full inspection, there exists a possibility of adverse health consequences.

The FSIS says the following products are subject to recall:

  • 44 pound bags contained in brown cardboard boxes marked “Beef Leg Bone Extract” Manufactured by Est. 662, CJ Nutracon Ltd (Australia)
  • 44 pound bags contained in brown cardboard boxes marked “Beef Leg Bone Extract” Manufactured by TBE1, Taranaki Bio Extracts Ltd (New Zealand)
  • 44 pound bags contained in brown cardboard boxes marked “Beef Concentrate with Salt” Manufactured by Est. 662, CJ Nutracon Ltd (Australia)

The products that are subject to recall bear the establishment certification “New Zealand TBE1 Inspected” for the beef leg bone extract and identifier “Est. 662 PRODUCT OF AUSTRALIA” for the beef leg bone extract and beef concentrate with salt.   

The agency says the problem was discovered on June 8, 2015 during routine Food Safety and Inspection Service surveillance activities of imported products conducted by the Recall Management and Technical Analysis Staff (RMTAS).

Neither the FSIS nor the company have received reports of adverse reactions due to consumption of these products.

The agency recommends that anyone who is concerned about a reaction to contact a healthcare provider.

According to the announcement on the USDA website, consumers with questions about the recall can contact Jason Lee, President of OFT, Inc, at (702) 778-6401.


You guide us through the storms of life; blessed are we whom are watched over by the Lord. For though the adversary intends waves to overwhelm and drown, You keep us standing and with a word You can declare it to be still. Oh Lord, may Your Spirit bring peace to all whom are in distress who call upon You. For You are the everlasting peace and calm. Bless You, Oh Lord, our indestructible rock. Bless You, Jesus Christ, our Redeemer.


***Like us on Facebook!!!***

I'm living fit, healthy and happy(SM). Are you?


Article Reference

USDA News Release


"OFT Inc Is Recalling Pork Products Produced Without Benefit of Import Inspection" copyright © 2015 Living Fit, Healthy and Happy(SM). All Rights Reserved.



Well-Being Choices Help Boost Energy

Well-Being Choices Help Boost Energy

Submitted by: Michelle Stewart

There is always something somewhere in print, online, radio or television about the most recent diet. You'll see it more often the first of the year and in the Spring as folks focus on getting fit when the layers of clothes come off as the temperature rises. You know my mantra "there is not one food that is all good or all bad for you." I advocate for you to choose a healthy lifestyle which includes eating a variety of foods, plenty of fruits and vegetables, whole-grains, lentils and legumes, stay hydrated, and exercise regularly.

One of the first steps in adjusting your lifestyle is to make a grocery list of the things you enjoy that will fit within these healthier guidelines. For example if you are a milk-drinker, switch to a lower fat version-1% or non-fat skim milk. These milk options will still contain calcium and vitamin D.

Breads, rice and potatoes are carbohydrates which provide the energy we need to fuel our bodies. We need carbs; however high-fiber carbohydrates are the best choices. Look for whole-grain breads and rolls, and choose brown rice over white rice. These are small changes to good carbohydrates that are higher in fiber. If potatoes are one of your favorites, add sweet potatoes to the mix. They can be baked whole, served mashed or prepared as oven fries. Avoid weighing sweet potatoes down with a lot of sugar, butter or marshmallows. Sweet potatoes are good sources of vitamins A and C, and excellent sources of anti-oxidants, and fiber too.

Increase your daily intake of fruits and vegetables, choosing items that are colorful. Start the day with fruit-orange sections, an apple, or pineapple chunks. Mix it up. Some days have vegetable juice and on other days enjoy fruit with Greek-style yogurt.

Add a variety of fruits and vegetables to your weekly menus. The average grocery store contains more than 150 different kinds of fruits and vegetables, but so many of us buy the same foods over and over. I've started buying one "new" item each week. This gives me a chance to increase the fruits and vegetable menu at my house and share fresh information with you.

This week I bought a couple of bunches of pea greens or pea shoots. Pea greens are young and tender pea vines that that are sold in tangled bundles. You can find them at farmers markets and in some specialty stores. They are low calorie and high in vitamins A, B-6, C, E, and K, folate, thiamin and riboflavin. They are not as hearty as some of the greens I've cooked, but are delicate and quickly prepared when sautéed in a little olive oil with garlic until they are wilted. They're a terrific side-dish in place of spinach.

It isn't necessary to spend a bundle on the latest diet fad. Give some thought to the things you like, see where you can make the switch to a healthier alternative and each day, try to follow your plan of living a healthy lifestyle.

Take Away: List healthier options for things you enjoy, increase daily intake of fruits and vegetables, try a new food, exercise regularly and stay hydrated. Follow these suggestions for well-being and you'll notice that you're feeling better and more energetic.

About the Author: Michelle J. Stewart MPH, RDLD/N, CDE is an experienced food and nutrition communication expert specializing in wellness with a holistic approach to living your best life. Michelle has been leading the way to a healthier you for more than 25 years. She is zealous when it comes to wellness from the inside out and empowering whomever she comes in contact with to take charge of their health and wellbeing. Her motto is "EAT LESS MOVE MORE" Sign up for her Free Report 10 Weight Loss Tips for Life when you visit

Permanent Link:

4 Powerful Secrets To Help You Naturally Expose Your Abdominals

4 Powerful Secrets To Help You Naturally Expose Your Abdominals

Submitted by: Jason Camacho

We, as Americans, tend to focus on our appearance more than anything else, particularly our weight. Those of us that have extra tummy fat know exactly what I mean, and will do anything to get rid of unwanted fat the natural, healthy way.

So, I have developed some key tips that will provide you with the exact information you need to fight that belly fat. If you truly desire to flatten your stomach out and be rid of that extra weight, you'll listen carefully and begin to incorporate this information into your daily routine.

Treat Your Body Like A Sacred Temple

Insulin Has Much To Do With Losing Fat: Abdominal exercises are going to be your key ally in the fight against that tummy fat. Yes, abdominal exercises develop muscle and strengthen your core, but they also help you to stabilize your insulin levels.

The more stable your insulin levels are, the more calories you burn, and the more fat you shed. Insulin plays a huge role in the amount of fat you have around your stomach area. So, if you can stabilize those levels, you can be in control of how fast you shed extra fat.

One reason that most people gain fat around their midsection is because of their lack of sleep.

Sleep has a large effect on your weight and the way your body deals with extra fat. If you can control your sleep, then you will be one step closer to accomplishing your fat-loss goal.

The more you stabilize your sleep levels, the more your body will stabilize the amount of weight you gain, which can turn into control over the amount of fat you develop.

Increase your sleep to stabilize your insulin levels. By doing this, you'll become one step closer to shedding that fat and developing six pack abs.

Muscle Development Changes Everything

A strength training program is a vital addition to your fat-loss plan. This plays a huge part in your program because you develop muscle from these kind of workouts.

The key to strength training is that muscle burns fat faster than anything, which will increase results dramatically. The more strength training exercises you incorporate, the easier it will be for your body to destroy your fat.

This next tip goes hand-in-hand with strength training exercises. To get maximum results out of your workouts, you need to increase the number of abdominal exercises that promote the tightening of your abs. These kind of exercises cause your stomach to get rid of more fat by strengthening the core of your mid-section through muscle development.

During your workouts, try focusing on the tightening of your abs and pay attention to those specific exercises that do an extra powerful job of tightening your abs. These kind of exercises would include long periods of consecutive flexing in your abdominals.

Combination Is Key

The best way to develop chiseled abdominals, is to combine your workouts. This means giving yourself a larger range of exercises that work different parts of your abs in different ways.

There is no exercise that targets all your abdominal muscles. For this reason, its especially important to branch out toward different abdominal exercises.

Giving yourself a large range of exercises will guarantee that you're burning fat faster, but all around your midsection rather than one specific area.

Develop a strong, chiseled back. A stronger back, means you have more strength to hold yourself up, but also to hold your stomach in. A strong back goes hand in hand with posture, and we all know that posture is key to promoting a flatter stomach.

Incorporate powerful back workouts into your daily routine and you 'll start to see your posture improve dramatically. A consistent, strong posture will increase your fat-loss results and promote a flatter stomach much faster.

Utilize these key tips to help produce more results and get the most out of your six pack abdominals plan. With these tips, you 'll see stronger, faster results guaranteed.

This simple truth is: there really is one way to get rid of body fat, and that is by exposing your abdominal muscles underneath.

It is so simple, I never would have considered this to be a "secret."

Yes, that's it! And along with that truth, there are several tips that I can provide you to unveil your abdominals much easier.

Changing Your Workout Is Deadly To Fat

Perform weighted exercises: The absolute best way to expose your abdominals, is to perform daily abdominal-muscle-development exercises. These aren't regular sit-ups, but are rather weight-bearing exercises.

Weight bearing exercises are: Those that include use of an extra weight or resistance against your body. This could be as simple as performing weighted sit-ups to give your abdominal muscles extra work to develop more muscle.

Weighted exercises will: Burn more fat because your body is developing more muscle. This is because muscle is said to destroy fat much faster than anything else.

Muscle destroys fat: Basically, the more muscle you develop (mainly in your midsection), then the more fat you end up losing. You also will begin to see more results within a less amount of time.

Why You Aren't Getting Results

Now, exercises that don't bear much weight have less effect on the amount of fat you burn during your exercises. This is why I recommend you perform more weighted exercises as opposed to non-weighted exercises.

Non-weight bearing exercises include: Bicycling, treadmills, and even swimming.

Why does one need to spend less time with non-weighted exercises:

They are said to take four times as long as weight-bearing exercises to burn that stomach fat.

That is a huge difference in free time you spend and results you receive.

You don't develop as much muscle as you do with weighted exercises

Key Tips To Develop Abdominals

Remember, the faster you build more abdominal muscle, the faster you will burn stomach fat, so you can unveil those six pack abs.

You want to increase: The amount of weight-bearing exercises you perform each day to develop abdominal muscle much faster.

Focus more on: Weighted abdominal exercises, but don't completely kick your other workouts from the picture.

Follow these tips and you will be directly on your way to a flat, toned stomach quickly.

About the Author: And finally, If you're looking to discover how to get six pack abs then I highly recommend you download my free ebooks which show you the amazing secrets, tips and mini-programs that have been proven to show people how to get abs fast without too much work and naturally.

Permanent Link:

Crucial 3 Points to Help You With Multivitamin Comparison

Crucial 3 Points to Help You With Multivitamin Comparison

Submitted by: Cynthia Wang

Not doing a thorough multivitamin comparison is like cheating, why compromise on your own well-being and the health of your loved ones, instead choose only the best brand that your money can buy. Over the last decade, I have carefully done my own comparison multivitamin brands and find that these 3 points are the most crucial in helping you to determine the best product for you and your family. Regardless of age and sex, you will benefit from these information.

1. Integrity Of You Multi-Vitamins

Is the manufacturer of the said supplement brand able to proof the integrity of their products? Cases of supplement label over-stating the amount of ingredients and their effectiveness in their products are quite common. Such level of transparency & honesty in the amount & quality of ingredients used is often lacking as supplement manufacturers unlike drug manufacturers are not required to seek the approval of the Food and Drug Administration (FDA) before putting their products on the market. As such it is not uncommon to find claims from them that are nothing more than hype, with little or no scientific evidence & clinical studies to substantiate.

A reputable manufacturer should be able to produce what is known in the industry as the COA (Certificate of Analysis) for each batch of supplements they produce. This is an indicator of the quality of the supplement. It is a documented evidence of the Quality Control Testings carried out which gives the exact details about the Compliance and the Quality of the product.

2. Safety of Your Multi-Vitamins

Are the vitamin supplements safe to consume and are they manufactured in a clean environment? Does the producer adhere to stringent safety standards at their manufacturing facilities, look for companies that follow pharmaceutical GMP (Good Manufacturing Practice) compliance, the same standards that pharmaceutical drugs manufacturers adhere to.

This standard is among the most rigorous and stringent manufacturing standards for dietary supplements in the world. By using supplements that adhere to pharmaceutical GMP compliance standards, you can be sure the product you are buying is free from harmful contaminants and contains the actual ingredients listed.

3. Bio-availability of Your Multi-Vitamins

Bio-availability is used to describe the degree at which a substance is absorbed into our living system. When a supplement is administered intravenously, its bio-availability is 100%. However, when it is administered via other routes such as orally, its bio-availability decreases due to incomplete absorption.

Many supplements will pass through the body with the active ingredients never being released. Other supplements will lose their effectiveness when active ingredients are released in the stomach and they are converted to less potent ‘salt’ forms by the hydrochloric acid present in the stomach. A good multivitamin supplement should offer a good delivery system or else it will be rendered useless.

To prevent this from happening, lookout for supplements that use a delivery technology known as enteric coating. This enables the active ingredients to be released in the upper intestine, thus avoiding damage to any of the nutrients. It also binds various active ingredients with larger molecular sizes to selected enzymes, which when released in the upper intestine, break the molecules down to a smaller size to enable easy transfer of the nutrients through the intestinal wall into the blood stream and then on to the liver. Quite simply, as far as possible the nutrients from the supplements should be able to get into your system without getting wasted.

These 3 points should set you in the right path to finding that best rated multi-vitamins.

About the Author: Discover the 4 other crucial points to help you find that purity perfect multi-vitamins! Cynthia Wang does multivitamin comparison at

Permanent Link:

Burn Fat Faster

Burn Fat Faster

Submitted by: Sandra Prior

Some women can eat whatever they want without gaining a gram. This article is not for them. The rest of us only have to look at a cheeseburger to feel our jeans tighten.

The difference is that some of us have high metabolic rates - the speed at which kilojoules consumed are burnt off - and some don't. The thinking used to be that this was just tough luck but increasingly research is discovering ways in which we can make our metabolism work faster.

Though you won't go from having slow-as-a-sloth metabolism to being an instant kilojoule incinerator, there are various ways you can optimize the metabolism you were born with. None of them involves weird diets, bizarre supplements or going hungry. They're just little tricks you can use to help your body burn kilojoules faster.

If you want to lose a few kilos or want to maintain your current weight while being able to eat more, check out the following research-backed tips.

Cool It

Being dehydrated slows all your body's functions, including metabolism. Keep it on track by drinking eight glasses of water each day. And make them icy: drinking cold water may further up your ability to burn kilojoules as your body needs extra energy to heat it.

Spice It Up

Chillies and mustard seeds - two spices often found in Thai, Mexican, Chinese and Indian food - can help your body burn extra kilojoules, thanks to a compound called capsaicin. One study found that when people consumed one teaspoon of mustard and one teaspoon of chilli sauce with their food, their metabolism surged by an average of 25%. Order spicy Thai chicken or an Indian vindaloo curry, which contain these spices. Another advantage, is that spicy food makes you feel as though you've eaten enough sooner than meals with milder flavors do.

Put the Kettle On

Research suggests that EGCG (epigallocatechin gallate), an antioxidant in some teas, can kick-start your metabolism. One study showed that when women consumed a mug of oolong or green tea, their metabolism increased by 10% and four percent, respectively, for two hours. Tea also contains caffeine, which gives the metabolism a slight nudge. A caffeine-rich option is, of course, coffee.

Mix to Max

Interval training - alternating bursts of high-intensity activity, such as doing jumping jacks, with lower-intensity cardio, such as jogging - revs your metabolism more than cardio alone does. During a 30-minute workout, push yourself as hard as you can, four times, for three minutes, then slow to a more comfortable pace. If you're over 30, your metabolism is slower than it was in your 20s, so do an extra three minutes of high-intensity activity during each workout.

Pump Iron

Another muscle-mass booster - and therefore kilojoule burner - is resistance training: working with free weights or weight machines. After 10 weeks of basic strength training two or three times a week, your resting metabolic rate could go up by six percent, so you'd burn an extra 300 to 400 kilojoules per day. To build muscle, do at least one set (12 to 15 repetitions) of exercises per 30-minute workout that will target your thighs, back, abs, shoulders, arms or calves. Try to work up to two to three different sets per session to target more muscle groups.

Why He can have Bigger Helpings

Most women need between 5 000 and 6 700 kilojoules a day just to sustain vital body functions, whereas most men need 5 900 to 10 000 kilojoules to sustain theirs.

Where do the Kilojoules Go?

Between 60% and 70% of the kilojoules needed go towards sustaining your heartbeat, breathing and major organs such as the brain and kidneys. The other 30% to 40% of the kilojoules help maintain body tissues and muscle mass.

A Man's World

Because women generally have only two-thirds the muscle mass men have, their metabolism tends to be slower - the more muscle you have, the faster your metabolism is.

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

Permanent Link:

Take Vitamin B6 For Your Heart�s Sake

Take Vitamin B6 For Your Heart�s Sake

Submitted by: Steve P Smith

First isolated in the 1930s, vitamin B6 is a highly water soluble vitamin of vital importance to human health. An adequate dietary supply is essential because the vitamin cannot be manufactured by the body, and is required for the proper action of more than 100 enzymes involved in vital biochemical reactions.

Amongst its many functions, in its coenzyme form of pridoxal 5�-phosphate (PLP), vitamin B6 is critical for the release of energy within the body, for the proper formation and function of oxygen carrying red blood cells, and for the synthesis of neuro-transmitting hormones within the brain.

There is also some evidence that PLP may play a role in mitigating the potentially harmful effects of the steroid (sex) hormones, such as oestrogen and testosterone, within the body, so that levels of vitamin B6 may even be related to the incidence of the characteristic cancers eg of the breast and prostate, which are most strongly associated with the hormones.

Perhaps most important, however, is vitamin B6�s role in the regulation of the protein, homocysteine, even sightly raised blood levels of which have been repeatedly identified as a risk factor for cardiovascular disease and stroke. Homocysteine is a perfectly normal by-product of the body�s digestion of protein foods and should normally be removed harmlessly from the body. But the risk of excess build up is not negligible.

A large 1997 European study of young and middle aged adults showed a more than doubled risk of cardiovascular disease and stroke for individuals whose blood homocysteine levels were in the top fifth of the normal range. And some sources attribute as many as 10% of heart attack fatalities and an even higher proportion of stroke deaths directly to high homocysteine levels. Since these are still two of the biggest causes of premature death in the affluent Western world, such figures are particularly alarming.

The B vitamin complex is known to be vital for the prevention of excess homocysteine. Vitamins B12 and folic acid operate to convert homocysteine into the vital amino acid, methionine; whilst B6 in the form of PLP converts it into another amino acid, cysteine.

Not surprisingly then, research studies have demonstrated a clear link between low intakes of vitamin B6, higher levels of blood homocysteine and enhanced risk of cardiovascular disease. One such study, in particular, showed that the daily consumption of 4.6 mg of vitamin B6 reduced the incidence of heart disease by more than a third as compared with the consumption of 1.1 mg (slightly below the 1.3 mg Recommended Dietary Allowance (RDA) for adults under 50).

In addition to its important role in regulating blood homocysteine levels, there is also good evidence to associate vitamin B6 with the proper functioning of the immune system and individuals deficient in B6 have been shown also to have reduced numbers of vital immune system cells. It is notable, too, that the amounts of vitamin B6 required to restore optimum immune function, particularly in the elderly, have been shown to be well in excess of the RDA.

Other benefits of vitamin B6 for which there is some research evidence include improved memory, reduced incidence of kidney stones, the alleviation of pre-menstrual syndrome, the side effects of the contraceptive pill and morning sickness in pregnancy.

Severe deficiencies of vitamin B6 are thought by most conventional medical sources to be highly unlikely in Western societies and indeed the following food values would suggest that the RDAs of 1.3 mg for adults and 1.7 mg for the over 50s should be easily achievable. A cup of fortified cereal will provide between 0.5 and 2.5 mg and even a single banana perhaps as much as 0.4 mg. Meat, particularly poultry such as chicken and turkey, will provide up to 0.5 mg per 3 oz serving, as will fish. Vegetables, especially potatoes, and nuts are also useful sources.

But despite this wide range of possible sources, surveys have shown that the typical adult�s daily intake of B6 is only around 2 mg per day, and for older individuals this reduces to 1- 1.2 mg. Both figures are worrying, because they suggest not only that many older people are falling below the RDA, but that many younger adults are perilously close to doing so. It has to be remembered, too, that the RDAs are in any case at levels only sufficient to avoid outright deficiency, which is not at all the same thing as optimum health.

Being water soluble, vitamin B6 is easily excreted from the body and the consumption of alcohol and other diuretic drinks such as tea and coffee may dramatically increase the body�s need for the vitamin. The requirement also increases in line with the amount of protein consumed in the diet.

For these reasons, even conventional medicine is inclined to recognize the value of supplementation with B6 up to a level of 2 mg per day. Some nutritional therapists, however, recommend doses of as much as 100 mg a day in view of B6�s significant role in combatting the increased risk of heart disease and stroke attributable to elevated blood homocysteine levels.

And indeed there are no known toxic effects of vitamin B6 at this level of intake, which is in fact the upper safe limit recommended by the US Food and Nutrition Board. As always with the B complex vitamins, however, their close interdependence means that such doses should only be taken as part of a supplement containing the whole complex. And to enable the vitamins to do their work to maximum effect, a comprehensive multi-mineral supplement is also highly recommended.

About the Author: Steve Smith is a freelance copywriter specializing in direct marketing and with a particular interest in health products. Find out more at

Permanent Link:

Managing Arthritis

Managing Arthritis

Submitted by: Colleen Palat

You may consider arthritis to be a disease of the elderly, but did you know that it could actually affect any age group? It is a well-established fact that two-thirds of those who experience arthritis are actually under the age of 65. For these 3 million Americans (that include children), normal, daily activities are hindered by swelling, pain, and stiffness. Arthritis can be very limiting.

What is arthritis?

There are over 100 different arthritic conditions that cause pain, limited movement, and stiffness in the connective tissues and joints throughout the entire body. Unfortunately, though, arthritis is chronic so once you have it, you will always have it. The good news is that there are things that can be done to help limit its effects on our bodies and daily life.

Types of Arthritis

There are three types of arthritis that affect individuals of all ages. They are:

1- Osteoarthritis. This is the most common form of arthritis caused by the cartilage in between the joints wearing down. It has been found that consuming adequate amounts of Vitamin C can protect the joints from free radicals and regenerate collagen, helping the body to repair any damage to the cartilage. Other nutrients that can help produce collagen include:

Vitamin A- found in cheddar cheese and liver.

Vitamin B6- found in wheat germ and white meat turkey & chicken.

Vitamin E- found in almonds and sunflower seeds Copper- found in whole grains and seafood.

Zinc- found in oysters, pumpkin seeds, and red meat.

Supplementing with glucosamine and chondroitin can also help, but be sure to check with your doctor before implementing these into your daily diet.

2- Rheumatoid Arthritis. This is a more serious form of arthritis. In this form, the immune system attacks the body causing swelling of the membranes that line the joints. Eventually, the joints are eaten away entirely. Nutrients that can help are:

Omega-3 fatty acids- found in cold-water fish like salmon, halibut, tuna, and sardines. They may be helpful in reducing stiffness & tenderness, and by improving overall joint function.

Gamma linolenic acid- found in evening primrose and borage seeds. This can help to fight painful inflammation.

3- Gout. Gout can be defined by experiencing excess amounts of uric acid, which is a by-product of the kidneys. When the kidneys are not working properly, uric acid builds up in the body and can crystallize around the joints causing pain and swelling. The following may help to reduce the onset of gout:

Water- Drinking lots of water can help to dilute uric acid in the blood and helps to flush it out of the body.

Cherries- these contain flavonoids that lower levels of uric acid.

Researchers have found that those who consumed a vegetarian diet saw dramatic improvement in arthritic symptoms within just a month. But if you're like me and just love your meat, try eating cold-water fish like salmon and tuna three times a week.

Supplementing your diet with herbal remedies such as evening primrose and borage can help, too.

A Healthy Weight

Being overweight can actually worsen arthritis since the extra pounds put more stress on our system as a whole. This, in turn, affects our mobility and the ease in which daily chores are performed. Maintaining a healthy weight is imperative if you are living with arthritis.

Living with Arthritis

There are 3 things that can be done to help minimize the effects of arthritis.

The first consists of medicine to relieve the discomfort and pain.

The second is to rest in order to heal the injured tissues.

And third: exercise to build strength. Do not forget proper nutrition in this equation!

As you can see, there are steps you can take to help limit the pain and discomfort of arthritis. Give these tips a try, and see if they work for you!

About the Author: Colleen is a health and fitness enthusiast who loves to pass on the latest information on health and wellness. Sign up for your free e-newsletter filled with cutting-edge information on health, nutrition, weight loss, and fitness. For your free e-newsletter, visit

Permanent Link:

Fasting Makes You Want To Eat A Lot Of Food



Do you ever wonder why skipping meals makes you feel very hungry? A recent study on hunger in mice provides some valuable insight into this mystery, and suggest that the problem lies within the brain.

According to the results of a study published in Nature Neuroscience, researchers have found evidence that mice that have had little to eat are driven to eat more food than mice who are not calorie depleted.

The reason? A group of neurons which are responsible for distinguishing when the animals are full and when they are hungry.


The Role Of The Hypothalamus In Appetite Regulation

Hunger and fullness are tightly regulated by neurochemicals in the brain's hypothalamus.

If the brain senses hunger it stimulates the release of certain neurotransmitters that encourage eating; on the other hand, when the hypothalamus senses the body has consumed enough calories, it releases chemicals that discourage further eating.

Agouti-related peptide (AgRP) and Pro-opiomelanocortin (POMC) are two such neuorchemicals which regulate appetite.

Whereas AgRP stimulates hunger and suppresses metabolism, pro-opiomelanocortin (POMC) eventually produces peptides (melanocortins) which suppress hunger.

To learn more about the mechanisms of hunger and fullness, scientists from Beth Israel used mice that were genetically modified in such a way as to activate or inhibit melanocortin 4 receptors of the periventricular nucleus of the hypothalmus (PVH).

This is important because melanocortins are the switch that signals the brain to stop eating, when that switch is turned off, the mice would eat even when they weren't hungry.

Thus, in the mice which had the PVHMCR4 switch turned off, continued to eat even though they were no longer hungry.

They also demonstrated that this mechanism could be traced to the lateral parabracial nucleus (LPBN), an area of the brain which transmits are receives signals from the hypothalamus.

Using this information, the researchers were able to determine that suppression and activation of PVHMCR4  LPBN circuitry could lead to the development of drugs that could prevent obesity.


To Eat Or Not To Eat Is The Question Your Brain Has To Answer

There is much evidence pointing to the roles of AgRP and POMC in appetite regulation.

Scientists have learned that leptin, a hormone which suppresses appetite, influences the activity of POMC neurons which also express the cocaine and amphetamine regulated transcript (CART) as well as AgRP neurons which also express neuropeptide Y (NPY).

CART is known to suppress appetite and neurons that express both CART and POMC regulate suppression of hunger impulses.

Conversely, neuropeptide Y (NPY) stimulates hunger; therefore neurons that co-express NPY and AgRP will stimulate the drive to eat.

 So, when we put all of these facts together, we come back to the problems of failed diets, and overeating.

Remember leptin, the hormone that I briefly talked about a moment ago? That hormone is suppressed when we fail to get enough sleep. 

People under a lot of stress tend to get less sleep. This leads to higher levels of cortisol, and ghrelin (a hunger hormone).

Well, CART can be inhibited by ghrelin which of course, can turn on the appetite switch.


Why Diets Don't Work

But what does all of this have to do with failed diets, you might ask?

In a nutshell, when we don't eat enough food, it will activate the hunger impulse. When this happens we'll eat until we're full.

This is why it's very difficult to lose weight from dieting/fasting/skipping meals.

The brain is a remarkable organ, and its role in maintaining a homeostasis between hunger and fullness is remarkable. But the brain is fallible and thus can be deceived.

The team from Beth Israel believe that learning about the circuitry of appetite suppression could lead to the development of weight loss drugs.

But that could be many years in the future.

A faster and, in my opinion, more long term solution would be to adopt a healthy lifestyle which combines healthy eating with strength training and aerobics.

I'm not merely talking in terms of eating healthy foods and being done with it. Because it's still possible to become overweight when have too much of a good thing e.g. fruits, vegetables, lean meats, fish, grains and dairy.

The effective approach would be to incorporate cardiovascular exercise and strength training into the mix.

Cardiovascular exercise (aerobics) will enable the body to use up fat reserves to keep up with energy demand.

Strength training will build muscle which will boost the metabolism which will draw upon fat reserves.

Adopting a healthy lifestyle requires hard work and dedication. Unfortunately, for many people this is a bit too much, so they opt for dieting and fail.


35 As Jesus approached Jericho, a blind man was sitting by the roadside begging. 36 When he heard the crowd going by, he asked what was happening. 37 They told him, "Jesus of Nazareth is passing by." 38 He called out, "Jesus, Son of David, have mercy on me!" 39 Those who led the way rebuked him and told him to be quiet, but he shouted all the more, "Son of David, have mercy on me!" 40 Jesus stopped and ordered the man to be brought to him. When he came near, Jesus asked him, 41 "What do you want me to do for you?" "Lord, I want to see," he replied. 42 Jesus said to him, "Receive your sight; your faith has healed you." 43 Immediately he received his sight and followed Jesus, praising God. When all the people saw it, they also praised God. Luke 18:35-43

***Like us on Facebook!!!***

I'm living fit, healthy and happy(SM). Are you?


Article References

Garfield AS, Li C, Madara JC, Shah BP, Webber E, Steger JS, Campbell JN, Gavrilova O, Lee CE, Olson DP, Elmquist JK, Tannous BA, Krashes MJ, & Lowell BB (2015). A neural basis for melanocortin-4 receptor-regulated appetite. Nature neuroscience PMID: 25915476

Millington GW (2007). The role of proopiomelanocortin (POMC) neurones in feeding behaviour. Nutrition & metabolism, 4 PMID: 17764572

Murphy KG (2005). Dissecting the role of cocaine- and amphetamine-regulated transcript (CART) in the control of appetite. Briefings in functional genomics & proteomics, 4 (2), 95-111 PMID: 16102267

Hanson ES, & Dallman MF (1995). Neuropeptide Y (NPY) may integrate responses of hypothalamic feeding systems and the hypothalamo-pituitary-adrenal axis. Journal of neuroendocrinology, 7 (4), 273-9 PMID: 7647769

de Lartigue G, Dimaline R, Varro A, & Dockray GJ (2007). Cocaine- and amphetamine-regulated transcript: stimulation of expression in rat vagal afferent neurons by cholecystokinin and suppression by ghrelin. The Journal of neuroscience : the official journal of the Society for Neuroscience, 27 (11), 2876-82 PMID: 17360909

Get Some Sleep! 

Lateral parabrachial nucleus - wikipedia

Paraventricular nucleus of hypothalamus - wikipedia


"Fasting Makes You Want To Eat A Lot Of Food" copyright © 2015 Living Fit, Healthy and Happy(SM). All Rights Reserved.


Five Effective Stability Ball Exercises

Five Effective Stability Ball Exercises

Submitted by: Kya Grace

Stability ball exercises enhance your flexibility and balance to help you gain an enviable poise. The feature of the stability ball exercises is that several muscles are impacted at the same time giving them the much-needed strength to perform even the difficult day-to-day tasks with relative ease. The stability ball exercises help in strengthening your core muscles that enables you to enjoy supreme condition of physical fitness. The stability ball exercises which most efficiently help you in realizing these objectives are listed below.

Incline Dumbbell chest press exercise
The stability exercises are recommended to athletes and to those recuperating from injuries as the exercises strengthen the muscles. The inclined dumbbell chest press exercise performed by resting on the stability ball with your lower back activates the muscles of the abdomen helping you to strengthen your core muscles. The dumbbells are pressed forward from your shoulder level to point the ceiling. The exercise repeated to about 12-15 times help you to work out the desired group of core muscles to the maximum.

Squat and press with stability ball
The feature of the stability ball exercises are that they do not consume lots of time in completing the set of exercises. The exercises could be completed fast and are ideally suited to do without rest. Squat and press with stability ball is a pointer to the case. Here you stand with legs apart and knees slightly bent with stability ball in your hands, before you begin the exercise motion of squatting with the stability ball. As you squat and raise immediately you simultaneously press your hands above your head, taking care to keep your arms parallel to the body.

Stability ball crunches
The stability ball exercise recommended by physical trainers for those who wish to have six-pack abs is the stability ball crunch. You sit on the stability ball and allow the ball to roll gently so as to balance on the stability ball with your lower back. You are to lean back till your head is parallel to the floor. You are to contract your abdomen muscles as you rise to get back to the original position. Caution should be taken here to ensure that the size of the stability ball is right for you. In case it is too big, you may be forced to extend your back more, which may lead to injury to your back.

Low back extension
Reversing you position from that of the stability ball crunch exercise, here you lie face down on the stability ball, with feet on the floor. The correct stance for the exercise requires you to rest on the stability ball between your abdomen and lower chest region. Placing your hands behind your head, you try to raise to about eight inches from the ball before lowering back to the original position. To help you to be stable you may place your feet near a wall to do this set of exercise.

Shoulder press
This comparatively easy exercise also helps you to extend the muscles of the abdomen effectively. Here you sit in an upright position on the ball and press the dumbbell up above your head. The exercise helps you work on the lower and upper torso simultaneously.

By working on the highly effective stability ball exercises from home every week, you could easily shed fat from your tummy and end-up with an attractive abs.

About the Author: If you would like to attend a free session at Bootcamps in Sydney, or to go to a Bootcamp, visit Sydney Bootcamps.

Permanent Link: