Tag Archives: minutes

Start To Improve Your Mitochondrial Health in 4 minutes

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.

Squats (10)

  • 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.

 

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Japanese Method to Relax in Minutes

We all should watch this one as there are times we need it

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BROCCOLI QUICHE … low carb Recipe

 

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BROCCOLI QUICHE … low carb Recipe
10 ounces frozen chopped broccoli, cooked and well drained
8 ounces cheddar cheese, shredded
2 ounces onion, chopped, about 1/3 cup
6 eggs
1 cup heavy cream
1 teaspoon salt
Dash pepper

Spray a large glass pie plate. Put the broccoli, onion and cheese in the bottom of the plate. Beat the eggs, then whisk in the cream, salt and pepper. Pour evenly over the cheese. Bake at 350º for 35-45 minutes, until a knife inserted in the center comes out clean. Let stand 10 minutes before cutting.

Makes 6 servings
Can be frozen

Per Serving: 379 Calories; 32g Fat; 18g Protein; 5g Carbohydrate; 2g Dietary Fiber; 3g Net Carbs

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Did You Know – 10/20/2015

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1. 1.8 million cases of type 2 diabetes Americans could be prevented by 2020 if we did one simple thing. Stop drinking sugary drinks. Especially soda. Even for a lean healthy person one sugary drink a day increased risk of diabetes by 18% over 10 years according to a study in the BMJ. 

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2.That cinnamon has been found to be a great arsenal for shutting down the flu. Microbiologist Milton Schiffenbauer led a study that showed only cinnamon inactivated the virus Phi X 174 99.9 to 100% of the time in minutes. While this virus does not affect humans it is similar the viruses we do encounter like nasty colds, flu and even herpes. He suggests a tablespoon of cinnamon a day. Sounds good but I am thinking start off small, maybe a pinch in your coffee or a teaspoon in your smoothie, sprinkled on toast or muffin and maybe over dessert.

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3.You can induce sex dreams by your sleep position; A study published in Dreaming found that people who slept face down on their stomach with their arms stretched above their head had more sexual dreams—including ones about affairs with celebrities

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4.  Socks might be the weird key to your orgasm –  According to a Dutch study :  While measuring orgasms, they found that many of their female participants were uncomfortable due to cold feet. After they gave them socks, the percentage of those reaching orgasm rose from 50 to 80 percent.

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5. More wool comes from the state of Texas than any other state in the United States.

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6. Time passes faster for your face than for your feet (assuming you’re standing up). Einstein’s theory of relativity dictates that the closer you are to the centre of the Earth, the slower time goes – and this has been measured. At the top of Mount Everest, a year would be about 15 microsecond shorter than at sea level.

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7. When Mahatma Gandhi once went to meet the King of Britain in a simple loincloth, a reporter asked him if he felt underdressed. Gandhi replied, “The King wears enough clothes for both of us.

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Why coffee makes you poop

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If you’re like a lot of guys, your morning cup of Joe leaves you bright-eyed and ready to take on the day—just as soon as you’re done pooping

But what is it about the brew that blasts your bowels?
At the surface, it’s pretty simple: Coffee increases contractions in your gut, which activate that gotta-go urge as stool travels to your rectum, said Dr. Satish Rao, Ph.D., the director of the digestive health center at Georgia Regents University.

Two decades ago, Rao and his teams recruited 12 lucky people to wear anal probes with sensors that measured pressure activity throughout different parts of their colons and rectums. Over the course of 10 hours, the subjects drank the same amounts of caffeinated coffee, decaf coffee, and hot water, and ate a 1,000-calorie burger meal.

The food triggered the greatest activity in the participants’ guts, but the researchers were surprised to discover that caffeinated java prompted contractions of a near-similar magnitude—60 percent stronger than that of hot water, and 23 percent more intense than decaf.

This shows caffeine—a known stimulant—does play a role in jumpstarting your colon, but it’s not the only player involved. There’s likely something in coffee itself that’s responsible for your need to go number 2, says Dr. Rao.

 Experts have a theory: Just minutes after you ingest java, it reaches your stomach. One or more of its hundreds of compounds triggers the production of certain hormones in your body, such as motilin—which stimulates gut contractions—or gastrin, which causes the secretion of acid in your stomach. That’s when the pooping kicks in.  

But scientists say it’s also possible that a combination of everything involved in your A.M. routine sends you scurrying to the toilet.

Your colon is about twice as active in the morning thanks to your body’s circadian rhythms, Rao said. Add in breakfast, wash it down with coffee—both of which independently spark colonic contractions—and you can see why you’re clamoring for a crap afterward.  

To avoid spending overtime in the office restroom, hold off on making your Starbucks run until about 2 hours after you wake up. This will give your colon enough time to calm down from its morning rev, Rao said.

And when you drink your first cup, try not to pair it with food or exercise, since they’ll both get your gut going, too.

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Your Fears Are An Illusion

This 6 and half minutes could change the way you feel and change your life

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3 Ingredients Soufflé Cheesecake (Japanese Cotton Cheesecake)

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Ingredients
3 eggs
120g cream cheese
120g white chocolate (any type of chocolate can be substituted here, up to and including very dark chocolate, but the white chocolate creates a lovely pale cake, obviously darker chocolate will result in a chocolate cake!)

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Method
Crack and separate the eggs, keeping the yolks to one side and chilling the white for as long as possible before using them. Chilling the whites helps them to remain very stable when beaten. Preheat the oven to 170°C – at this point in the video, viewers get their first glimpse of the above-mentioned talking oven when it informs her that ‘the oven will be ready for use in six minutes’! Using a double boiler with water in the bottom pan, melt the chocolate until it is a smooth paste. A double boiler works to diffuse the heat from the hot plate, allowing the chocolate to melt without burning

Whip the chilled egg whites until they form stiff peaks and will not fall out of the bowl when it is inverted. Returning to the chocolate, which is still in the double boiler, add the cream cheese, stirring it well and allowing it to soften with the heat and mix smoothly into the chocolate. Next, add the three egg yolks which you separated out earlier and mix them in well to the chocolate and cream cheese mixture.

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Put the mixture into a well-oiled pan. Ochikeron uses oiled paper fitted inside a small cake tin. This will enable the cake to shrink down smoothly as it cook, sliding down the sides of the cake tin instead of sticking and causing the cake to break or crack. When the mixture is in the pan, gently lift up and then drop the pan – just a couple of inches – to help the mixture settle and remove any large air-bubbles. Again, too much vigour at this step could result in a flattened cake. Stand the cake tin on a deep baking tray and pour some water onto the baking tray.

NB: the water does not touch the cake mixture, rather, it creates a moat around the cake tin. Pop the baking tray into the oven and bake the cake at 170°C for 15 minutes. Then reduce the heat to 160°C for a further 15 minutes. Finally, switch the oven off but leave the cake inside for a final 15 minutes. A food blog, Epicurious, has experimented a little with the cooking process and have discovered that instead of two 15 minutes sessions at differing heats, the cake can be cooked at 176.67°C (350°F) for thirty minutes. This results in an evenly cooked cake, with no browning taking place, which is, say Epicurious, the idea of the different cooking heats. Epicurious also leave the cake in the switched off oven for the final 15 minutes.

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