Trimming down and maintaining your ideal weight can be hideously difficult. From eating the right food to choosing the right exercise and everything in between, one may invariably forget one pertinent detail or make a mistake regarding their diet and end up 10 pounds overweight or with bulging biceps when all you really wanted was to tone your muscles.

While the fee that a personal trainer may charge may make your grandchildren bulk, wait till you read and learn about the benefits of hiring one.

Accurate Fitness Evaluation. Let's face it; A lot of us tend to over- or under-estimate our physical abilities and therefore end up with strained muscles and joints (which can lead to health problems) or a lax exercise time (which lengthens the time enabling us to reach our fitness goals) . However, with a personal trainer, your physical fitness will be accurately evaluated and you can be quite sure that whatever fitness program you end up with is the ideal one for you.

Motivation. It really is easier to exercise with someone around and a personal trainer is just the right person to have on your side if you have a fitness goal you're sweating to attain. A personal trainer will know exactly when he has to act as a tough general, a great source of encouragement and inspiration or simply as a friend to talk to and listen to your personal health woes.

Customized Fitness Program. Contrary to popular opinion, there's no such thing as an exercise or diet program that fits all. In short, what may work for others may not work for you and what may take others weeks to achieve may mean one year's worth of effort in your part. But how will you be able to determine what fitness program is best for you without you consult an expert?

Safety. A lot of accidents can happen during unsupervised exercises so having a personal trainer will ensure that you are using health club equipment the right way. Not only does this prevent serious physical injuries, it ensures that you get the most out of your exercise routines.

The Need for Change. Perhaps one of the things that hits even the most health-conscious individual is boredom! Sometimes, all that one needs is a little change in one's exercise routine and with a personal trainer beside you, he or she can come up with different exercise programs, all geared towards keeping you active and interested in going to the gym.

What to Look for in a Personal Trainer

So are you convinced now that a personal trainer is what you have been needing all this time? If so, following are some of the items you should look for in a personal trainer.

OEducation. Remember, you are relying on this individual to guide you in your fitness goals. As such, it is important that he or she is certified by reputable fitness organization such as ACSM or NSCA.

OExperience. It builds one's trust and confidence if you know that your personal trainer has had vast experience so be sure you know his or her credentials. Also, keep in mind YOUR fitness goals. For instance, if you are a bodybuilder, get a personal trainer who specializes in bodybuilding.

OPersonality. A great personal trainer is one who is dedicated to your fitness objectives. As such, he or she should be attentive to your needs, be a good listener and one who constantly keeps track of your progress or failures.

When it comes to improving vision and maintaining healthy eyesight research studies suggest that there is a link between the quality of our diet and the quality of our vision health. For instance, studies show that diets that lack fruits and vegetables and include lots of junk foods and sugary foods tend to increase the risks for eye diseases such as macular degeneration, cataracts and diabetic retinopathy. On the other hand, diets that are rich in whole grains, fruits, vegetables and healthy proteins like albacore tuna, salmon and fish help to significantly reduce the risks for age related eye diseases. When it comes to nutrition for better vision one particular term you have probably heard mentioned many times is the word phytochemical. What are phytochemicals and what role do they play in protecting and improving our vision health?

Phytochemicals are a wide variety of chemical compounds in plants that are found in a variety of different foods such as fruits, vegetables, grains, nuts and legumes. These chemical compounds serve a variety of useful functions. They play various roles in the body in terms of disease fighting properties.They also play a role in maintaining good general health.These natural chemical plant compounds give fruits and vegetables their green,red,and purple colors and reduce the risks for diseases such as cancer,boost the body’s immune system,lower blood pressure and promote better heart health.

Phytochemicals are subdivided into 4 main categories. These include carotenoids, flavonoids, ellagic acid and allium compounds,(medicinal protective chemicals in plants that protect the heart and immune system found in onions, scallions, chives and garlic). In addition to their general health benefits the subdivision of phytochemicals called carotenoids play a major role in improving vision and protecting eye health. Some types of carotenoids include beta carotene, lycopene, lutein and zeaxanthin.

Beta Carotene: Beta Carotene which is a precursor to Vitamin A plays a role in protecting the surface of the eyes (the cornea) from bacterial infections. Vitamin A in combination with other vision promoting nutrients like Vitamin C, E, Zinc and Copper reduces the risks for age related vision diseases.

Lycopene: This is the pigment that gives tomatoes their red color. Scientific research suggests that Lycopene when combined with other vision supporting nutrients such as Lutein and Zeaxanthin may actually reduce the risks for age related macular degeneration and cataracts in aging eyes.

Lutein and Zeaxanthin: These antioxidants collectively play a role in filtering out harmful blue light from the sun and act as natural sunglasses in protecting eyesight. Concentrations of these antioxidants are found in the highest levels in the tissues of the eyes more than any other part of the body. Therefore, they play a role as powerful antioxidants in neutralizing disease causing free radical cells in the eyes that cause harm to healthy eye cells. Their role in reducing age related eye diseases such as macular degeneration and cataracts has been documented in scientific research studies.

Phytochemicals are a wide variety of disease fighting chemical compounds in plants providing a variety of health benefits. These include a reduction in heart disease, immune system boosting benefits, and a reduction in age related vision disorders. By including food sources of these healthy plant compounds in our diet, we are doing something good for our general health while protecting our precious eyesight as well.

While the definition of physical fitness can be a little complex or unclear and the definition of physical fitness can vary, most government health agencies and exercise scientists agree that there are 5 components of physical fitness related to health. These components provide a fairly accurate representation of how fit and healthy the body is as a whole (total or overall fitness). The 5 components are cardiovascular fitness (also referred to as cardio-respiratory endurance or cardiovascular endurance), muscular strength, muscular endurance, flexibility, and body composition.

Let’s take a closer look at these components individually.

1.) Cardiovascular fitness (or cardio-respiratory endurance or cardiovascular endurance)

Of the 5 components, cardiovascular fitness is the cornerstone that creates the pathway to improving your other fitness levels.

Cardiovascular fitness is the efficiency with which the body (the heart and lungs) delivers oxygen and nutrients to the required working muscles and transports waste products from the cells over a sustained period of time. Or to put it another way, it’s the ability of your heart and lungs to work together to provide the necessary oxygen and fuel to your body without quickly reaching a high level of fatigue and tiredness.

In our daily lives, we need cardiovascular fitness to handle the physical tasks and all of the “running around” we do.

A common test of cardiovascular fitness usually involves some type of sustained running. But typical examples of physical activities that relate to cardiovascular fitness are jogging, swimming, cycling, brisk or speed walking and any type of aerobic exercises. Aerobic exercise is the best way to improve cardiovascular fitness.

2.) Muscular strength

Muscular strength is the maximum amount of force (weight or heavy resistance) a muscle or muscle group can generate in a single effort to the point that no more repetitions can be done without rest. Muscular strength is quite the opposite of cardiovascular fitness in regards to the fact that cardiovascular fitness is measured over a certain period of time. While on the other hand, muscular strength is measured in one repetition.

In our daily lives, we need modest levels of strength to be able to perform everyday physical tasks like lifting, moving, carrying, etc.

A common test to measure upper body strength is some type of weightlifting exercise, such as the bench press. Anaerobic weightlifting exercises like the bench press, leg press, shoulder press, or bicep curls are examples of the best ways to improve muscular strength.

3.) Muscular endurance

Muscular endurance is the ability of a muscle or group of muscles to perform repeated movements (or to hold a particular position) with less than maximum force for an extended period of time or until muscular fatigue. Or, to put it simplistically, it’s how long your muscles can do something before getting too exhausted to finish.

Be careful not to confuse muscular endurance with muscular strength. While they can work together, they are definitely not the same. For many athletes, there may be a need to distinguish between muscular strength and muscular endurance. But for everyday people who want to easily perform their daily routines, are trying to stay healthy and fit, and just want to enjoy physical activities like hiking, biking, or just playing in the park with their children, muscular endurance plays a major role in fitness.

Common testing for muscular endurance can be dynamic (the ability to repeat contractions) or static (the ability to sustain a contraction). Dynamic tests would be to see how many push-ups or sit-ups, for example, a person can complete in a designated amount of time (e.g. 30 seconds, a minute, or maybe longer). Or, without being timed, the person could do as many repetitions of the exercise as they could until they couldn’t do anymore. An example of a static test would be the flexed-arm hang whereby the performer hangs on a bar until the designated stopping time or until they become too weak to continue hanging.

Muscular endurance can be improved by both aerobic and anaerobic exercises. Some examples would be biking, step machines and elliptical machines.

4.) Flexibility

Flexibility is the ability to move the joints or any group of joints, muscles, ligaments, and tendons through their full, normal range of motion without hindrance, discomfort, or pain.

Flexibility is actually more important to physical fitness than people realize. Not only does flexibility play a big role in performing many daily tasks, but maintaining or even increasing your flexibility is critical to protecting your joints and keeping them healthy. In addition, being flexible contributes to improving your lower back health, reducing the appearance and effects of arthritis, and reducing muscle-tendon injuries.

Not everyone has the same flexibility or flexibility requirements. Your flexibility tells you how limber you are. And, when it comes to testing your flexibility fitness level, the sit-and-reach test is most often used.

Stretching is the best way to improve flexibility. And, most fitness experts recommend a daily routine of static stretches for each joint.

5.) Body composition

Body composition is the percentage of fat in your body compared to your lean body mass (muscles, bones, tendons, ligaments, organs, etc.).

Body composition is a better indicator of your overall fitness condition than body weight. So understand that your total body weight or what you see on your bathroom scale does not tell you how much fat or lean body mass (muscle) you have.

Body composition is useful in helping to determine health risks. Therefore, knowing your body composition and how it relates to your overall fitness level is essential. An optimal ratio of fat mass to lean mass is a clear indicator of good fitness.

Your body composition is a consequence of the extent that you perform the other components of physical fitness. In other words, when you improve the other four components, it will have a positive impact on body composition resulting in less body fat. Alternatively, when you have a high body fat content ratio, you are considered overweight or possibly obese. And, it negatively affects the other fitness components as well as your daily performance, your appearance, and your overall health.

There are several methods that can be used to calculate body composition. The best method is underwater weighing. But due to the expense, this isn’t practical for the everyday person. Incidentally, if you can go to a university or some other place that is set up to do it, it would be well worth your time to check it out. Therefore, the most common method of determining your body composition is skinfold readings – using skinfold calipers and taking measurements from certain areas of your body.

A regular program involving aerobic exercise and strength training can help you decrease your body fat and increase your muscle mass; and thereby, significantly improving your body composition and general overall health and fitness.

In conclusion, you now know that being fit is not just about being able to bench press a lot of weight, but you also need to know how well you can handle running a mile, for example, and a few other things. The key is that by understanding the 5 components of physical fitness, you’ll be better able to assess your fitness level and determine what specific health and fitness goals you’d like to achieve.

Inappropriate lifestyle can take a toll on a man’s sex life. Poor diet, stress, oxidation and a lack of penis-specific vitamins can affect the health of the male organ and its function. While there are many natural products touted to improve the health of the penis, vitamin E is one of the few with real science to back it. Vitamin E is a known antioxidant that has become popular over the last couple of decades for protecting against cardiovascular disease. What most men do not know is that this fat-soluble antioxidant is also a powerful anti-aging agent that can benefit peripheral circulation to the penis, nerve sensitivity, and enzymatic-control of erections.

Circulation

Circulation is of key importance when considering the health of the penis and sexual function. Blood flow to the penis is what enables the organ to harden and become erect in the first place. Without a strong heart muscle, clear arteries, lots of oxygen and good peripheral blood flow, there isn’t sufficient fluid to create a strong erection. Vitamin E is a key nutrient for cardiovascular health. It improves easy circulation by acting as a natural blood thinner, similar to aspirin, causing the blood to become less viscous and more fluid. Researchers from the Department of Physiology at Vidyasagar College in India also state that vitamin E protects against heart attacks, strokes, and oxidative damage to the heart muscles. Vitamin E supplements and a high vitamin E diet are considered both as prophylactic and treatment to all manner of cardiovascular diseases.

Nerve Function

Vitamin E plays a key role in protecting nerves from desensitization. As men age the penis nerves can lose some of their sensitivity, possibly due to circulation problems, oxidative damage, local trauma or rough treatment of the penis. Vitamin E directly protects nerves from oxidative damage and disease, and keeping vitamin E levels high ensures peripheral nerves in penis continue to function optimally. In an animal study published in the prestigious New England Journal of Medicine, researchers from the University of Colorado School of Medicine, U.S.A., discovered that nerve fibers with a low vitamin E-content were more likely to suffer from peripheral nerve problems. Peripheral nerves, such as in the penis, are coated in various fatty substances (including vitamin E and omega 6 which act to protect the nerves and enhance nerve signaling. This highlights the need for men to ensure they are getting adequate vitamin E from either their diets or from supplementation.

Impotence

Vitamin E may be able to treat impotence and sexual dysfunction directly, acting in a similar way to PDE-5 inhibitors such as sildenafil. During a study published in BJU International in December, 2010, researchers found that vitamin E supplementation increased the production of nitric oxide in penis tissues. Nitric oxide is an enzymes that stimulates the dilation of blood vessels in the penis, allowing blood to engorge the tissues and cause erection to occur. By increasing the production of nitric oxide, vitamin E can potentially be used as a natural treatment for male dysfunction and impotence. Far safer and less toxic than sildenafil, vitamin E would also have a beneficial effect on overall cardiovascular health, where sildenafil may have heart and blood pressure complications.

Penis Skin Health and Best Source of Vitamin E

Vitamin E is an important component of skin tissues, especially on the glans, foreskin and body of the penis. Vitamin E doesn’t just work as an antioxidant — it effects the elasticity, moisturization, strength and the youth of the skin. Studies show that vitamin E also improves cellular healing and reduces scarring. These factors are important, as roughened skin on the penis can lead to nerves losing their fine sensitivity. Rough, dry skin on the penis can occur because of dehydration, poor nutrition, not using enough lubricant, inflammatory skin conditions, broken skin and scarring. The preferred method for application of vitamin E is as a topical crème that permits direct absorption of vitamin E into penis skin where immediate and direct benefits can occur (health professionals recommend Man1 Man Oil). Vitamin E is an effective nutrient for all of these factors, and can be used as both an oral supplement and as a local vitamin E creme.

From young to old, from beginner to elite, and no matter what the sport, there’s little doubt that sports supplementation is one of the hottest topics of conversation among sportsmen and women. It’s not just the prospect of maximising athletic performance by simply swallowing a few pills or sports drinks that’s so tantalisingly attractive; there’s also the nagging fear that if you don’t indulge, you might be left trailing in your competitor’s wake as he or she takes full advantage of the huge range of products that now adorn the shelves of retailers. But what are the real benefits of using ergogenic aids, are there any drawbacks and where on earth should you start?

Supplementation – a thinking athlete’s guide to planning a program

Most athletes at some stage in their careers use one or more dietary supplements – after all, when you invest a great deal of time, effort and money in training to improve performance, the extra investment in a supplement program seems relatively small. However, the financial cost is perhaps the least important of the issues that needs to be considered before using supplements. Athletes need to think hard and exercise caution in order to reap potential benefits without the drawbacks. There are a number of fundamental questions relating to sports supplement use, including reasons for supplement use and where to begin. Others factors which need consideration include; the pros and cons of supplementation; the role of multi-nutrient supplements; the value of two of the most ergogenic supplements; the possible benefits of antioxidant nutrients.

‘Tuning up’ performance – music and video as ergogenic aids

Although you might think otherwise, not all ergogenic aids come from bottles or tubs! According to some sports psychologists, the right sounds and images at the right time are not only uplifting for the spirit, they also help you train and perform better, and can therefore also be thought of as ergogenic aids. In particular, new research suggests that listening to carefully selected music and watching personal motivational videos can be especially valuable for athletes seeking to boost performances both in training and competition Andy Lane. a sports psychologist who has carried out some research in the area of these new techniques, and explains how they can be assessed and suggests ways in which they can be incorporated into training. Some of his findings have include the following: music can be used to enhance emotions and emotions have a powerful ergogenic effect on performance and an athlete’s response to music is highly individualised but can be assessed using the ‘music mood regulation’ scale. It has also been said that music can be as an ergogenic aid, but what is this music/mood regulation scale, how can you determine what types of music are most likely to enhance performance and what are the techniques required for putting together your own music and video sequence?

Research Round-up The latest research on ergogenic aids, with new studies different ergogenic aids have included:

Creatine serum and running

In recent years, other more exotic and expensive forms of creatine have appeared, which claim to offer performance benefits over standard creatine. One of these is ‘creatine serum’, a liquid form of creatine that is claimed to offer a number of other advantages over powdered creatine. Californian researchers examined the effects of ingesting creatine serum on cross-country runners; their findings noted that runners taking the serum had significantly lower perceived rates of exertion and better endurance. However, there was no noticeable improvement in the 5000m run times of those taking the serum, which lead them to conclude that their findings did not support creatine serum as an ergogenic aid.

Phosphatidylserine as a future ergogenic aid for endurance athletes?

Phosphatidylserine is a naturally occurring lipid, which is located on the inner surface of cell membranes in most tissues of animals and plants, but according to new research by a team of Welsh scientists, it could also have the potential to enhance endurance capacity when taken as a supplement. The research team took two groups of male endurance cyslists and asked one to supplement with phosphatidylserine for 10 dryas and the other to take a placebo. After a series of tests and comparison they noticed a huge increase in time to exhaustion during the V02 max test, up to two minutes, which although is evidence of phosphatidylserine as an erogoenic supplement, this is the first test to have come to this conclusion so more research will need to be carried out for a conclusive result.

If it takes you forever to orgasm during sex, you may have delayed ejaculation. Delayed ejaculation, also known as retarded ejaculation, a type of sexual dysfunction in men that occurs in approximately 7% of the population, and doctors say it is becoming more and more common. For men who have experienced premature ejaculation, this "problem" of delayed ejaculation may sound like a dream come true. But in actual fact delayed ejaculation, when it becomes chronic, can cause tension, anxiety, relationship problems, and just make sex feel like a lot of work. Vitamins and minerals, herbs, hypnosis, counseling and medications are some of the options available to men who want to combat this issue. Go to your doctor to rule out any undering problems first.

Causes

Often men with ejaculatory problems have no problems attaining or maintaining erections – quite the opposite. However, in these cases orgasm only occurs after a long period of time, if at all. For some men this condition is a lifelong problem, while for others it can begin quite out of the blue. Possible causes of delayed ejaculation include prostate disease, infections, male hormone imbalances, prescription medications, diabetes, cardiovascular disease, nerve damage, spinal cord damage, multiple sclerosis, dry or rough skin, and physical trauma to the local genital area. According to Michael A. Perelman, Ph.D., in a feature article published online by The International Society for Sexual Medicine, men suffering from delayed ejaculation, unrelated to a disease or medical condition, often have fears impregnating their partners, experience guilt Egypt anxiety over masturbation, and are often from a orthodox / fundamentalist religion background.

Treatment

When experiencing delayed ejaculation, it is common for men to seek out medications such as PDE-5 inhibitors or herbal sex pills. These options may help to restore a lost inspection, but men with delayed reactions may experience mixed results. In some cases anection is maintained, but orgasm is just as difficult to attain. The Mayo Clinic recommends several medications as possible treatments for delayed ejaculation, but only in combination with treating the root cause – be it the emotional and psychological tensions around sex, or a physical condition that may be at the root of the delayed ejaculation. Before a man self-medicates for his condition, the best option is to go see the doctor and get tested – blood tests, urine tests and physical examinations will rule out possible physical causes that may be easily remedied.

Alternative medicines

There are alternative medicines that may help with delayed ejaculation, but it always depends on what is causing the problem in the first place. Many vitamins and supplements such as Kava (Piper methysticum), B-Complex and magnesium are known to reduce anxiety and stress. Some supplements and nutrients are modulate male hormones, such as Ginseng (Panax ginseng), Nettle root (Urtica dioica), vitamin C, vitamin E, vitamin B5, zinc and whey protein. These may be beneficial for libido, arousal and firmness. The ADAM Medical Encyclopedia suggests that hypnosis may also be a useful adjunctive treatment option for men suffering from delayed ejaculation. But one word of warning: a study published in The Journal of Sexual Medicine in 2007 suggests that high serotonin and oxytocin levels may be involved in the inhibition of orgasm and ejaculation. While further research in this area is required, some herbs are thought to affect serotonin and oxytocin levels – in particular St John's Wort (Hypericum perforatum), Rhodiola (Rhodiola rosea) and Griffonia Bean (Griffonia simplicifolia). Use these herbs and supplements containing these herbs with caution.

Topical treatments

Using topical products on the penis can have a range of benefits for men with delayed ejaculation. Specialist formulas (most professionals recommend Man1Man Oil) contain a range of beneficial nutrients and oils that support healthy circulation and nerve function. Vitamin C, E and B5 support testosterone production and effect nitric oxide (NO) levels for healthy erections. Alpha-lipoic acid is another active ingredient that has been well-researched for its ability to support nerve function and regenerate damaged nerves. Apply penis health crèmes as directed to improve penis sensitivity – a completely natural approach to increase arousal, pleasure and promote a healthy male orgasm.

The most popular methods of vision improvement includes glasses, contacts and laser surgery. However, very few people know that there is a natural alternative called a program of eye exercises that can help you improve your vision naturally without glasses. Therefore, many people are wondering why their eye doctor never told them about eye exercises as an alternative natural treatment for various vision conditions such as nearsightedness, farsightedness and astigmatism.

This article is certainly not intended to condemn the traditional medical eye care industry. There are many well-meaning wonderful optometrists out there who are doing some good by prescribing glasses to many people helping them to see clearly. However, the fact of the matter is that traditional optometrists in the traditional eye care industry are not trained in the field of nutrition, natural healing and various aspects of health care associated with alternative medicine. They are trained to diagnose eye conditions and prescribe drugs, glasses and contacts as a treatment for vision problems and eye diseases. Often, there are cases whereby it’s simply a case whereby they are not aware of natural techniques such as eye exercises due to the limited focus of their education.

Another explanation is the fact that the traditional eye care industry only focuses on treating the symptoms of eye conditions and eye diseases but really does not focus on correcting the underlying problems that caused your vision conditions and eye diseases in the first place.

Some other reasons are also related to economics. There is a specialized field of natural eye care professionals and practitioners that deal with the field of natural vision improvement. This particular field of eye care is called behavioral optometry. Instead of prescribing glasses the behavioral optometrist looks at the various underlying causes and factors that relate to vision problems. Some of these relate to poor nutrition, lack of eye exercises, the need for eye relaxation techniques and stress reduction, to help the patient to develop, improve, train and upgrade the visual system so that it functions more efficiently. The average mean annual salary of a traditional optometrist in the United States varies from state to state. However, it ranges anywhere from $114,000 a year to $180,000 a year. On the other hand, the salary of behavioral optometrists is about $35,610 a year. There are less behavioral optometrists than there are traditional optometrists simply due to the fact that it is not a profitable industry. Therefore, very few people are aware that these natural eye care practitioners exist.

There are a variety of reasons why doctors don’t tell you about eye exercises as an alternative vision improvement option to glasses, contacts and laser surgery. Some of these relate to the fact that traditional eye care practitioners are not trained in the field of alternative medicine but receive an education that focuses on correcting the symptoms of your eye condition rather than correcting the underlying causes. The natural equivalent to traditional optometry is called behavioral optometry. Behavioral optometrists are fewer in number in the eye care industry due to the fact that this particular field is not a booming and profitable industry. Ultimately, in most cases, your traditional optometrist will tell you that eye exercises don’t work and that there is no scientific evidence to prove that such natural techniques are effective. However, in spite of the fact that they have debunked the science of eye exercises, according to the American Vision institute, the truth about eye exercises is that more than 10,000 patients have been treated successfully with these effective natural vision improvement techniques.

If you have blood sugar concerns one particular eye health issue relates to a significant increase in pressure in the eyes that can lead to damage to the optic nerve. If this is left untreated it can result in the development of a serious eye disease that is the second leading cause of blindness in America called Glaucoma. Therefore, what are the various causes of this eye condition and what can you do to correct it from a nutritional point of view? One of the effective ways to correct this problem from a nutritional point of view is to identify the foods that are causing an unhealthy increase in eye pressure. Once you have identified such foods you can replace them with healthy eye foods that improve vision health and reduce eye pressure.

Poor diet is one of the causes of this particular eye condition. This is due to the fact that certain foods can contribute to this eye problem. High insulin levels in the body can contribute to an increase in eye pressure. There is a relationship between high insulin levels and an increase in your blood pressure levels. Due to the fact that the heart and the eyes are connected this increase in blood pressure can negatively affect pressure levels in the eyes. Here are some food groups that you can avoid: Whole grains, Trans fats and sugary foods. Whole grains should be avoided as carbohydrates are converted into sugars.

FOODS THAT INCREASE EYE PRESSURE YOU SHOULD AVOID

Some foods you can avoid to correct high eye pressure include breads, pasta, rice, cereal and potatoes. Also, you should avoid sugary foods such as pastries, cakes, pies and donuts. You can also avoid trans-fat foods and foods such as baked goods, processed foods, cookies, French fries and fried chicken and other junk foods.

FOODS TO REDUCE EYE PRESSURE YOU SHOULD INCLUDE IN YOUR DIET

In order to reduce eye pressure eat foods from various nutritional sources that include: foods rich in Lutein and Zeaxanthin, Vitamin C, A, B and the mineral Zinc. Some foods that are rich in Lutein and Zeaxanthin include collard greens, Spinach, Kale, Brussels sprouts and Broccoli. Consume foods rich in Vitamin C. These include citrus fruits such as oranges, tangerines and grapefruits. Other excellent sources of Vitamin C include Kiwis, peaches, strawberries, raspberries, mangoes and guava to name a few. Some vegetable sources of Vitamin C includes foods such as Cabbage, Broccoli, Brussels Sprouts, Kale and Red pepper to name a few. Consume foods rich in Zinc such as lobster, Oysters, pecans and fish. Consume foods sources rich in Vitamin A like milk, liver, sweet potatoes, mangoes, carrots, cantaloupes, Spinach and Broccoli. Consume foods rich in Vitamin B such as legumes, turkey, liver, tuna, brazil nuts and avocados. Research studies have also credited omega- 3 rich food sources with improving vision health and lowering eye pressure. Some Omega-3 Rich food sources include fish, walnuts, soybeans, cod liver oil and flaxseeds. By following this diet you can do the things you need to do to reduce eye pressure.

For those that love carbs, you’ve been taking a beating lately. Don’t eat carbs, they make you gain weight say the “experts”. Lately, there has been a complete war on carbs and as someone who loves their carbs… it’s time to start a war on the “war on carbs”

Carbs are essential, there’s just no getting around it. Whether your goal is to lose weight or increase sport performance, you’ll just do yourself a disservice if you abandon our friend the carb. For all high intensity, short duration activities, muscle glycogen is the source of energy and muscle glycogen comes from… carbs. Even endurance activities of moderate intensity use glycogen as 50% of your energy needs. In fact, the one limiting factor on your sport performance will be the lack of availability of carbohydrates. Even during low intensity exercise when your body uses a higher percentage of fat as its fuel source, it takes a good supply of carbohydrates to fuel that process. Ever play a sport or involve yourself in a high intensity workout program and you hit the proverbial “wall”… that’s because your body has a lowered supply of glycogen EVEN THOUGH your body has a great supply of fat. Want to perform better… eat your carbs.

What if you want to lose weight; surely you need to decrease your carb intake. After-all, carbs MAKE you fat right? Carbohydrates provide you with variety, necessary nutrients and volume to your diet.

Recommended ranges for carb intake is between 45-65% of your total intake. Weight loss occurs when there is a calorie deficit and not a particular macronutrient profile.

Weight loss occurring on low-carb diets is generally attributed to 2 things… a lower overall calorie intake and loss of body mass. Ever start a diet that restricts your carb intake and seen great results in the beginning weeks? Lower carbs mean lower muscle glycogen stores. For every gram of glucose lost through glycogen you also lose 2.7 grams of water with it. This loss of glycogen combined with water loss is the contributing factor in the initial big losses seen.

Some studies you will read (actually the newspaper headlines you will read… very few read the actual studies) will tell you that we are gaining weight faster than ever even though our fat intake is down. This is partially true. The PERCENTAGE of fat intake in our total diet is down but the actual grams of fat consumed is unchanged all while the total calories consumed in our diets has increased. As well, most studies rely on self-reporting and people generally report eating less than they actually do.

Consider in the 1900’s the typical diet had a higher intake of carbohydrates and a lower intake from fat. Even though our dreaded enemy the carb was consumed at a greater rate, we have only seen the rise of weight issues in the past few decades. In short, the increase in the rise of weight gain we see as a society is largely due to increased calorie and decreased activity.

So, here’s what is so good about carbs:

1. They provide nutrients that you can’t get from fat or protein

2. Adds bulk to your diet

3. Stabilizes blood sugar levels

4. An adequate supply of carbs in your diet spares your body from turning to protein as an energy source meaning that protein can do its job.

5. It’s the body’s preferred energy source

6. Your brain only uses carbs as its energy source

7. You need carbs in order to fuel the process of fat burning

All this doesn’t mean run out for a dozen donuts. Select good choices of veggies, fruit, whole grains… eat ’em up… yum!

I need more energy and I'm tired.

Does this sound like you?

If so, I bet when you feel like this, you normally grab a soda or a candy bar to give yourself a quick boost of energy. Hey, you're busy, I know. We all do it. That's why there's a vending machine in many office buildings and work break rooms. They know we are going to run out of energy and need a quick pick me up.

We know that we probably should not be picking that small bag of potato chips and a chocolate almond bar, but we tell ourselves we need something to tide us over until dinner. In fact, food does provide energy, it's just that junk food does not give us the best source of food energy.

What should I eat to have more energy?

Here's a list of natural foods that will provide your body with energy and stamina:

Grapes – Grapes have lots of magnesium, which converts into energy. Grapes are easy to carry around and make great snacks.

Oats – Oats are loaded with nutrients that aid in alertness and concentration. A bowl of oatmeal in the morning is a good start to the day.

Mung Beans – These crunchy sprouts are good on salads, in soups or eaten right out of the bag.

Yams / Squash – Yams are packed with vitamin C. They also help balance hormones and blood sugar levels. Squash Promotes healthy circulation and good digestion.

Grains – Grains like millet, buckwheat, rye, barley and wheat contain healthy b vitamins and contribute to a steady flow of energy.

Sprouts – Any type of sprout that has been germinated is good for revitalizing the body. They also contain antioxidants, protein, trace minerals and fiber.

Peaches – Peaches are great for a quick boost of energy, as well as, helping the body eliminate toxins and regulate bowel movements.

Vegetables – Fresh vegetables (especially green ones) contain a range of energizing B vitamins, iron and magnesium. The best of these are: broccoli, spinach, and asparagus.

Wheat Grass – Wheatgrass is chock full of nutrients, in fact, it contains 25 times the nutrients of vegetables. Many people drink shots of wheatgrass juice as a general health booster. You can also find it in powder form.

Sunflower Seeds – Crunchy, nutty and plentiful, sunflower seeds are rich in protein, iron, vitamin B, zinc and magnesium.