Tag Archives: health
I have taken this straight from Dr Mercola’s site so there is no confusion as to what this is all about. It is easy and obviously beneficial.
To cut it short
- The Nitric Oxide Dump workout stimulates your body’s release of nitric oxide (NO), improving your mitochondrial health, slowing down age-related muscle decline and boosting heart health
- It involves just four movements — squats, alternating arm raises, non-jumping jacks and shoulder presses — which are done in repetitions of 10, with four sets each
- The workout takes just three or four minutes and should be repeated three times a day, with a minimum of two hours between sessions
Do you have three or four minutes, one to three times a day, to devote to your health? By using that time to engage in one of the best high-intensity exercises out there — the Nitric Oxide Dump — you can improve your mitochondrial health, slowing down age-related muscle decline. The fact is, if you live in the U.S. and work full time, you sit an average of 13 hours a day, then sleep for an average of eight.1 This means you’re sedentary 21 hours of the day!
Your body wasn’t designed for that. It functions best when you’re ctive more so than not, and by breaking up your day with bursts of activity, you can reap great rewards. Take nitric oxide (NO), a soluble gas stored in the lining of your blood vessels, called the endothelium. NO is produced inside your endothelial cells from the amino acid L-arginine, where it acts as an important signaling molecule throughout your body.
Along with promoting healthy endothelial function and heart health, NO supports healthy blood flow by helping your veins and arteries dilate. This, in turn, allows vital oxygen and nutrients to flow freely throughout your body. NO also plays a protective role in your mitochondrial health, the energy storehouse of your cells, responsible for the utilization of energy for all metabolic functions.
Even your skeletal muscle, which is made up of only about 1 percent to 2 percent mitochondria, depend on these energy powerhouses to fuel your daily movements. When you exercise and your muscles ache, it’s because you’ve run out of oxygen, which your body compensates for by releasing NO (to dilate your blood vessels making it easier for oxygen to be delivered).
This process fuels muscle development, but here’s the secret that’s not widely known: When you exercise, it takes only about 90 seconds for your blood vessels to run out of stored nitric oxide and begin the process of making more. “So working each major muscle group out for 90 seconds,” says Dr. Zach Bush, “gives you the most efficient workout to tone and build muscles.”2 Bush developed the Nitric Oxide Dump workout, which is specially designed to stimulate the release of NO for muscle growth and much more.
This video below is explained a little more in depth by Dr Mercola than the top video so chose to give you both.
Why Three to Four Minutes, Three Times a Day Is Ideal
It may sound too good to be true, but less really is more when you know how to harness your body’s NO-generating powers. Short bursts of high-intensity activity are best, and in the case of NO it’s important to wait at least two hours between sessions because that’s how long it takes for nitric oxide to synthesize in your body for subsequent release.
“Your body has the ability to regenerate nitric oxide every couple of hours, giving you the opportunity to release it multiple times a day,” Bush says. “What that means is the most effective way to increase your muscle function is to work out very briefly every few hours.”3 What’s more, the Nitric Oxide Dump workout incorporates the 16 largest muscle groups in your body, making it a full-body workout.
And unlike some of the other ways to stimulate the release of NO, like going out in the sun, this workout isn’t dependent on the weather or time of day. You can do it virtually anywhere, and it’s appropriate for all fitness levels. Remember, the Nitric Oxide Dump is a form of high-intensity interval training (HIIT), which research has shown to offer greater fitness and health gains in a fraction of the time compared to typical moderate or low-intensity gym workouts. For example:
- HIIT reduces arterial stiffness and resting heart rate in people with Type 2 diabetes and may reduce the burden of cardiovascular complications in people with this condition4
- HIIT significantly improves metabolic health in older adults by improving insulin sensitivity and reducing age-related risk factors for cardiometabolic disease5
- A meta-analysis of 39 studies found “HIIT is a time-efficient strategy to decrease fat-mass deposits, including those of abdominal and visceral fat mass”6
- In a study of overweight and obese adults, HIIT and moderate-intensity continuous training led to similar improvements in body composition over 10 weeks, but HIIT required about 40 percent less training time to receive those benefits7
The Nitric Oxide Dump workout is particularly beneficial because, by stimulating the release of NO, it also improves your immune function and stimulates the thinning of your blood and decreases its viscosity, which in turn decreases platelet aggregation. The latter may discourage the development of blood clots that may cause a heart attack or stroke. As you age, your NO production decreases, so doing this quick, simple workout is one way to fight back against the hands of time.
The Four-Minute Nitric Oxide Dump Workout
You can see Bush’s version at the top of the article and mine lower down. While the primary movements are the same, make sure you’re breathing through your nose and not your mouth, as your nose regulates more than 30 physical processes, including the release of NO.
There are only four movements to learn for this workout. Start with four sets of 10 repetitions, moving to 20 repetitions as your fitness level increases. You can also add in weights (I use 8-pound weights) as you progress, but most people will want to start without weights initially.
You can do this workout three times a day, with a minimum of two hours between each workout. However, if you are in recovery mode and have not slept well or had a hard workout it is fine to skip it. Form is everything, so be sure you carry out each movement correctly, even if you need to go at a slower pace at first.
- Begin by standing with your feet hip-width apart, feet parallel, toes pointing forward and the weight of your body distributed evenly between your heels and the ball of your foot.
- Perform 10 squats in rapid sequence, keeping your quadriceps engaged. Your butt should move back as though you’re going to sit in a chair while your arms move forward for balance. You can do a shallower squat if you have knee or back pain.
Alternating Arm Raises (10)
- Alternate swinging your arms at a 90-degree angle
- Keep your form tight and your muscles controlled, avoiding swinging your arms too high or too low
This will work a number of muscles in your deltoids, which are the rounded, triangular-shaped muscles on the uppermost part of your arm and the top of your shoulder.
Non-Jumping Jacks (10)
- Begin standing straight with your arms down, fists touching in front of your pelvis.
- Use a broad rotation, circle your arms upward on each side to touch your fists over your head.
- Circle back down to hit your fists at the bottom and repeat 10 times.
If you have shoulder problems with your rotator cuffs, try this variation instead:
- Start with your hands at a prayer position in front of your chest.
- Keep your hands pressed together lightly as you extend them above your head.
- Circle your arms out to the sides to release before bringing them back to the prayer position. Repeat 10 times.
Shoulder Presses (10)
- Bring fists above your shoulders on either side of your head, elbows bent.
- Extend your arms straight above your head.
- Return to position with fists just over your shoulders and repeat 10 times.
When you’re done, you should feel your fingertips tingling, and this is a great sign because it means nitric oxide is freely flowing through your body. For quick reference, the below infographic gives you all the details on how to perform the Nitric Oxide Dump workout.
This is actually my husband talking (or writing) who, incidentally has lost 60lbs in weight by consciously drinking this water and keeping up his hydration and of course health. He has done this in 6 months. Pretty amazing I would say. He explains in a simple way how this water develops and changes your health.
Every day, several times a day, when I turn on this marvelous machine from Japan I hear a little voice say “Kangen Water 9.5,” and my body instantly feels supported.
As the machine begins its filtration cycle, it draws up ordinary tap water and transforms it into something absolutely amazing! Then, as if by magic, it promptly delivers filtered, fresh, cool and delicious, ionized alkaline drinking water.
Peering into the glass, the first thing I notice is the milky cloud. This is how I know my machine is working optimally. The cloud is formed from super-charged, tiny bubbles of hydrogen gas (H2), which is one of the key components to this fantasticwater.
This is a huge part of what gives Kangen Water® its amazing health benefits so, go on and Drink the Cloud, quickly before it dissipates!
Ahh.. that’s the stuff!
Benefits of Bubbles
The tiny H2 (molecular hydrogen) bubbles you see in a glass of Kangen Water are generated during the process of electrolysis in the Enagic® water ionizing machine. The potential of Hydrogen or pH is the measure of hydrogen-ion concentration present, which affects alkalinity.
Hydrogen-rich Kangen Water is known for its immeasurable health benefits because of its incredible alkalinity, so the more bubbles that get into your system, the more benefits!
But how do the bubbles work?
Hydrogen gas is a free radical scavenger – in other words, it’s a powerful antioxidant! The H2 bubbles may be extremely tiny, but they pack a punch in that they are capable of neutralizing even the most damaging, reactive, free-radicals in your body. In fact, the smaller the better!
Research has found that H2 “can be used as an effective antioxidant therapy; owing to its ability to rapidly diffuse across membranes”
If you’re looking for a safe, effective antioxidant to keep your body healthy on a cellular level, visit my websiteand then give me a call! I would love to enlighten you and share my experience with you.
There is so much more to this then just the best water on the planet… Ask me about True Health and start your attainable journey to a achieving not only a Healthy Body, but also a Healthy Mind and the Freedom that True Prosperity can afford you! You can fully enjoy the finer things in life, all you have to do is ask.
YES! You can have it all and eat your cake too ;-) Until we meet up again…
Cheers to your Health!
Enagic® International Distributor
Dr. P. Murali Doraiswamy, an expert in brain and mind health, once said, “If [thankfulness] were a drug, it would be the world’s best-selling product with a health maintenance indication for every major organ system.”
I so believe that to be true. Sometime life throws you a curve that you wonder how the hell you are going to handle it. You do in a couple of ways – major stress which is so detrimental to your health or you show gratitude for the great things you already have and you will be surprised how well you handle a difficult situation.
Wisdom of the ancient dictate that events are just that Events, some perceived to be good or bad. It is your belief about the event that upsets you, not the fact that it happened.
Here is a few short ways to handle situations with Gratitude
Write thank-you notes
Give verbal praise and say “thank you” more often
Give thanks at each meal
Change your perception – Its up to you t0 handle a situation the best you can
Be mindful of your nonverbal actions – smile or a hug
Prayer and/or mindfulness meditation – Grateful for, such as a pleasant smell, a cool breeze or a lovely memory.
Nightly gratitude ritual written down – This is an excellent habit to get into
Spend money on activities instead of things – spend money on experiences.
Embrace the idea of having “enough” – Minimalist lifestyle
Spend more time in nature and barefoot
Try tapping – Glad I found this article cause have not done this in months (showed in video). This is well worth watching.
Here is a video, not a short one but one that could affect the rest of your life in a way you never thought possible.
I read this article in the Australian Courier Mail newspaper online this morning (10/25/2018) . Everyone should read this as it is quite enlightening and maybe the answer to some the diseases like cancer that affects all of us whether be a relative, friend or acquaintances. Also it could make you think about the choices we make about what we consume, wear, walk and sleep on.
I have copied this article word for word from the newspaper, as I don’t want to be misquoted or called an alarmist in any way as serious research has been done on this matter.
Proof of Plastic Particles in our body
Human bodies are becoming polluted with plastic. Scientists have confirmed for the first time. Tiny pieces were found in samples from every participant in an experiment that tried to estimate how much plastic we eat and drink every day.
Until now most research has focused on the natural world, but the new study shows that humans are also consuming plastic, with some pieces potentially lodging in our bodies.
Researchers suggested sources could include the eating of fish or drinking of water from plastic bottles.
Campaigners said the scale of the plastic crisis meant it was “impossible” for people to avoid eating, drinking and breathing in plastic – with potentially harmful effects. These include the risk of bacterial infections, introducing harmful chemicals to the body. Irritating the gut lining and affecting immune responses.
Lead researcher Dr Philipp Schwabl said – This is the first study of its kind and confirms what we have long suspected that plastics ultimately reach the human gut. Of particular concern is what this means to us, and especially patients with gastrointestinal diseases. The smallest micro plastic particles are capable of entering the bloodstream and lymphatic system and may even reach the liver.
“Now we have first evidence for micro plastics inside humans, we need further research to understand what this means for human health.”
Hundreds of pieces of micro plastics were found in every stool sample taken from people who took part in the study by the medical University of Vienna.
Researchers from the university and the Environment Agency Austria monitored participants from the UK, Finland, Italy, Japan, The Netherlands, Poland, Russia and Austria. The results showed every sample tested positive for the presence of micro plastics – with up to nine different types identified. The most common plastics were polypropylene and polyethylene-terephthalate (PET) both are often found in food and drink packaging.
Each participant in the study kept a food diary for a week before his or her samples were analyzed in the laboratory. The diaries showed all the participants had eaten food wrapped in plastic or drunk from plastic bottles. None of the participants were vegetarian and six of them ate sea fish.
The micro plastics found were between 50 and 500 micrometers in size. A human hair has a thickness of between 17 and 181 micrometers.
The researchers behind the new study note: It is highly likely that during various steps of food processing or as a result of packaging, food is being contaminated with plastics.
Synthetic fabrics are also a significant source of micro plastics in the environment as fibers from clothes end up in the ocean from treated and untreated sewage being released into the rivers
This is a subject that I think most people are aware of but “sweet” wins.
The stomach health loves pure unadulterated yogurt. Collect all of those natural bugs that our body needs to digest and absorb our food and keep our digestive mechanism running efficiently.
Look I am a label reader, have been for years. I always read the ‘ ingredients ‘ on the outside of the packaging (no ingredient label I don’t buy). I don’t look at the calorie or food break down as there will always be a ‘sugar’ content number as there is natural sugars in most foods. Always read the content of the ‘Ingredients’. With almost 95% of the yogurt especially the flavored ones or ones with a fruit mix (which you can be sure will have sugar added) they will have sugar, corn syrup, fructose or some other sweetener in it. Try to stay clear of this. The sugars actually are harmful to the natural bacteria’s that are in yogurt so you won’t be getting the full benefit of eating yogurt.
The reason they put sweetness in the yogurt is it makes it more palatable especially to children and they sell more of the product as “Healthy”. In most cases you may as well have desert.
What I do with natural unsweetened yogurt is I might add passionfruit from our vines or at this time of the year fresh Mango’s, strawberries. Basically I add any fruit that is in season “Fresh” .
If you are used to eating flavored yogurt, try weaning yourself on to the natural unsweetened ones. Its like breaking the habit of having sugar in your tea or coffee. Once you break the habit you find your tea or coffee undrinkable containing your teaspoon or more of sugar.
If you have a weight problem well then that is a good reason to look on the shelves for the natural product. I actually make my own yogurt as I have a yogurt maker. This way it is much more economical and I believe tastier.
If you are buying yogurt this is what you look for
“If you don’t do different nothing will change”
Water is the driving force of all nature – Leonardi Da Vinci💦
There was an article in my favorite health magazine called ‘Nature and Health’.
The article started off with a question “Is your water an elixir or a dangerous drink” and I believe that to be an important question.
I sadly have to say there is a number of friends and acquaintances around me that have the dreaded disease cancer. My first question as anyone who knows me is are you drinking enough water. 9 times out of 10 they will say “probably not” or yes I drink at least 4 or 5 glasses a day. Sorry not enough. If your body is not flushing your toxins from your body then your body holds on to them. That is not good when you have such a destructive disease running around your body.
Aluminum, sulfate, ammonia, chlorine, hydrofluorosilicic acid, polyacrylamide, rust, slime, algae, asbestos, detergents, petrol, pesticides, pharmaceutical medications, faecal matter, herbicides, arsenic, cadmium, chromium, chloroform, copper, mercury, nitrates, cryptosporidium, Guardia, viruses, bacteria, blue-green algae.
Yep most and more chemicals will be found in your tap water. No Kidding. So many chemicals I can’t even pronounce their name.
In fact Western Australia Water Corporation recommends that babies under three months do not consume their water due to high nitrate content.
The ABC confirmed that PFAs (polufluoroalkyl chemicals) have not been banned in Australia. This is used to create non stick cookware and fire fighting foam. This chemical has been found in over 70 sites in Australia and as far as they know. Over 6 million Americans are drinking water that contains PFAs above the EPA after level.
This chemical is linked to immune system suppression, cancer, brain damage, nervous system damage, fertility problems and hormone disruption.
Look I could go on and on but you need to read this article for yourself it is very enlightening and I think you really need to think twice about what you are drinking.
Every minute a million bottles of water are bought world-wide.
Not only is that an environmental nightmare most bottled water does not match the labels and 93% of samples analyzed showed micro plastic contamination researched by Natural resources defense council
Some of the contaminates in bottled water is phthalates, mould, microbes, benzene, trihalomethane and arsenic .
Brita water filters are ok especially if you are unable to carry your own water on flights. Its better than nothing but does not remove the chemicals completely.
This is where I am putting a word in about the Kangen Water it really is the best you can buy. 40-year-old company and a product that is unsurpassable.
It is medically registered water restructuring system and as they say Gold Standard pure water. Kangen filters remove all the impurities and then alkalize the water plus give it negative charge so it can pass through our positively – charged cellular aquaporin and make the water molecules minuscule for ultimate absorption. Great for hydration and optimizing nutrient assimilation and eliminating toxins.
Cancers cannot survive in an alkaline environment and Kangen water is considered an anti cancer aid.
Wether or not you consider this machine it is up to you but I have made you aware of what you are drinking in your tap and bottled water and urge you for your health and the health of your family and the environment to consider this machine. I own two, one in the States and one in Australia and they are worth every cent.
“If you don’t do different nothing will change”