Sports Nutrition

If you want to improve your nutrition, there are three things you need to know, to live a longer and healthier life. They are a balanced diet, the nutritional value of your food and the exercise you do.

I will explain each of them in this article, and show how you can use them to achieve your own nutritional goals.

Why Is Nutrition Important in a Balanced Diet?

Obtaining a balanced diet is only worthwhile if you make sure that the food you eat has real nutritional value and you do sufficient exercise to complete the circle.

A balanced diet requires eating a good variety of whole foods – fruit, vegetables, grains and protein sources such as beef, chicken and fish.

Our bodies are about 70% water and need a regular supply of water to maintain the optimum level. We can live without food for some time, but not water.

Why Is Nutritional Value Important?

Increasing the nutritional value of your food requires avoiding highly processed foods and reading of food labels to ensure that the food contains what we expect and does not contain hidden sugars, saturated fats and sodium.

Much of the food available to us is so processed that it retains very little of the original nutrients. We need to search for food that retains its nutritional value to us and eat a much higher percentage of this type of food.

In general, we should avoid drinks with additives, such as sugar and flavouring or keep them to a minimum. Soft drinks will provide the liquid we need, but have limited nutritional value, so are best avoided.

Why Is Nutrition Important for Exercise?

Exercise should be considered as a very important part of a nutrition triangle which include the food we eat and the water we drink. Sufficient exercise is vital to our well being.

Exercise consumes calories that we need to replenish, or use to remove fat stored in the body. High levels of exercise require an equivalent level of nutrition to maintain a healthy balance.

The quantity of water we require will increase with the level of exercise, and our calorie consumption also increases with our exercise level.

We gain energy from the food we eat, so it is important to eat sufficient food with good nutritional value. A balanced diet results when we eat a very good variety of food.

If we wish to lose weight, we can use exercise to burn up excess calories and monitor our nutritional intake to maintain or improve our health.

We need to balance the level of our exercise with our nutritional and water intakes.


Pregnancy is a nine month journey… It is a time in your life to feel happy, excited, serene and joyful. However it is also quite normal to experience anxieties about the birth and worrying about whether you are nourishing yourself properly, exercising, keeping, calm, positive, loving thoughts and emotions within your being.

Pregnancy lasts 39 weeks or nine months from conception and is looked at in three stages.

Health & Nutrition During Pregnancy

To ensure that your baby develops in a healthy environment, you should keep your body as fit and well nourished as you possibly can. Do not think in terms of devising a special diet for pregnancy, it is more to do with eating a good variety of the right foods which are those that are rich in the essential nutrients.

Weight Gain

The amount of weight put on by women in pregnancy varies between 9 – 16 kilograms, with the most rapid gain usually between weeks 24 and 32.

Don’t “eat for two”. Some 46 percent of women gain too much weight during pregnancy.

Diet During Pregnancy

You ARE What You Eat therefore Your Baby Is What You Eat!

What You Eat affects your baby’s future. What you eat in the following nine months can impact your baby’s health, as well as your own, for decades to come.

A good diet is vital to health during pregnancy, and to the normal development of the baby. The time to pay attention to diet, and if necessary change it for the better, is several months prior to conception and not when pregnancy is confirmed.

During the critical early weeks the normal, healthy development of the embryo depends on the mother’s state of nutritional health and also her toxic state.

Mineral and vitamin imbalances which would probably go unnoticed in a child or adult can have a disastrous effect on the developing baby.

This is because the cells in the embryo are growing at such a rapid rate, causing an exaggerated response to any harmful influences.

A natural, organic, whole food diet is the only one which will adequately serve during pregnancy.

A high quality diet is needed to maintain your own health and the best possible conditions for the baby to develop.

As our environment becomes more polluted and the soils more depleted of nutrients, going 100% organic, if possible, is the best thing you can do for oneself, and for a developing fetus, and last but not least; the environment.

Pesticides, herbicides, and other forms of pollution interfere with the metabolic pathways of many nutrients and thus indirectly interfere with the development of the immune, endocrine, and neurological systems.

Eating as many of our foods in their live, raw form preserves 70 to 80% more vitamins and minerals, 50% more bioactive protein, and up to 96% more bioavailable vitamin B12.

Grains, nuts and seeds are the most potent health-building foods of all. Eaten raw or sprouted if possible (some grains need to be cooked), they contain all the essential nutrients for human growth, sustenance, and ongoing optimal health.

A well balanced diet is based on whole cereals and grains (brown bread, rice, pasta, buckwheat, rye, oats), nuts and seeds, pulses and beans, fresh fruit and vegetables, pure unrefined oils such as cold pressed olive oil, with some fish and eggs if required.

Fruit and vegetables are all excellent sources of vitamins, minerals and trace elements provided they are eaten in the right way.

They should be fresh, either raw or quickly cooked, steamed or stir-fried, and preferably consumed immediately after they are harvested.

Salt is needed to maintain the extra volume of blood, to supply enough placental blood, and to guard against dehydration and shock from blood loss at birth, (except in cases of kidney and heart problems) Suggested form of salt is Himalayan Pink Salt.


• Form the basic building blocks of all our body tissues, cells, hormones, and antibodies.

• Food must fuel the growth of the uterus, which can grow to 30 times its original size over the nine months gestation period Add the development of breasts, placenta, development of breast milk, the baby’s body.

Proteins are divided into complete and incomplete:

Complete proteins contain significant amounts of all the essential amino acids, you find them in meat, poultry, fish, eggs, milk and soya bean products.

Vegetable proteins are incomplete and contain only some of the essential amino acids. Some vegetarian sources of complete protein are: buckwheat, sesame seeds, pumpkin seeds, sunflower seeds, flaxseeds, and almonds.

Plant proteins are easier for our bodies to digest and produce less toxic waste than animal proteins. The fiber in plants also has a very beneficial effect on the bowel; it ensures healthy bowel movements and the correct bacterial population in the gut, and prevents the buildup of putrefactive bacteria produced by excess animal proteins.

Eating meat and meat products also carries the risk from chemical and hormonal residues found in intensively reared animals. Also soya beans or soy products are mostly genetically engineered, hence it is wise to stay clear of them.

Pregnant women need about 60 to 75 grams of protein a day.

The best and cleanest sources of protein are green vegetables, spirulina, seeds (hemp, flax, sesame, poppy, sunflower, chia, quinoa, amaranth ).

Real strength and building material comes from:

• green – leafy vegetables, seeds and superfoods. They contain all the amino acids we require.

Essential Fatty Acids are vital to :

• the development of the baby’s nervous and immune systems. They build the cell walls in all our tissues, and so that trace elements and fat-soluble vitamins (A,E,D, and K) can be absorbed.

• EFA’s are needed to make adrenal and sex hormones, and to maintain a healthy population of bacteria in the gut.

• They are also essential to the normal development of the fetus’s brain: 70 per cent of all EFAs go to the brain.

The Best Fatty Foods include:

Avocados, Borage Seed Oil, Raw Cacao Beans (Chocolate Nuts), Coconut oil/ butter, Flax seed and its oil, Grape seeds, Hemp seed and its oil (cold pressed), RAW Nuts of all types (cashews must be soft to be truly “raw”), Nut Butters (almond butter is excellent), Olives and their oil (stone pressed or cold pressed), Peanuts (must be certified aflatoxin free), Poppy seeds, pumpkin seeds and their oil (cold pressed), Sesame seeds, sunflower seeds, tahini (sesame butter), or even better if you can get hold of it at a health food store unhulled tahini (an alkaline fat, high in calcium), Young Coconuts (young Thai coconuts are available in the US at Asian markets), Coconut milk, coconuts (mature).


Superfoods are foods with extraordinary properties. Usually they contain all essential amino acids, high levels of minerals, and a wide array of unique, even rare, nutrients. I have included the superfoods in the nutritional tips below.

Some prominent superfoods to include:

1) Himalayan Pink Salt – offers 84 minerals exactly identical to the elements in your body.

2) Spirulina (a spiral algae consumed for thousands of years by indigenous people in Mexico and Africa)

-It has the highest concentration of protein on Earth. 60%

-It is also very high in Iron, and many other vitamins and minerals.

-It is one of the highest sources of gamma-linolenic acid (GLA) on the planet. Only mother’s milk is higher.

-It is recommended to take more Spirulina during breastfeeding because of the GLA.

-Spirulina is very high in human-active B12.

3) Blue-Green Algae (Klamath lake algae wonderful brain food). It is high in protein, chlorophyll, vitamins, and minerals and enhances the immune system.

I value it in pre-pregnancy, pregnancy, and lactation for its enhancing effect on brain function.

4) Bee Pollen (wild pollen, not orchard pollen, should be used and should come from ethically harvested sources where bees are treated respectfully. Bee Pollen is nature’s most complete food) All amino acids, immune system, brain, eyes.

5) Flax, Sunflower, Chia, Sesame and pumpkin seeds are the best to use. Flaxseeds are excellent and the highest vegetarian source of omega-3-essential fatty acids, important for the immune system, nervous system, and brain development. I recommend one to two tablespoons daily of the uncooked and unheated oil or three to six tablespoons of freshly ground flaxseeds. (Use a coffee grinder). You may also grind the other above mentioned seeds and add them to salads, and fruit salads.

6) Wild young coconuts (not be confused with white Thai coconuts found in markets, wild coconuts are one of the greatest foods on earth. The coconut water and soft inner flesh are strength enhancing, electrolyte-rich, mineral-rich, youthening and invigorating. Great in smoothies.


Here Are Some Nutrition Tips that will help you both:

1) Get Enough Folic Acid. 400 micrograms (mcg) daily. Folic Acid reduces chance of birth defects such as spina bifida. Especially in the first 6 weeks of pregnancy.

2) Best Food Sources of Folic Acid are: RAW Green leafy vegetables, including spinach, kale, beet greens, beet root, chard, asparagus, and broccoli. Starchy vegetables containing folic acid are corn, lima beans, green peas, sweet peas, sweet potatoes, artichokes, okra, and parsnips. Oats are high in folic acid as well as whole wheat brown bread. Many fruits have folic acid such as oranges, cantaloupe, pineapple, banana, and many berries including loganberries, boysenberries, and strawberries. Also fresh sprouts such as lentil, mung bean sprouts are excellent sources. REMINDER: Folic acid is available from fresh, unprocessed food, which is why it is so common a deficient in our culture’s processed, cooked food diet.

3) Eat Your Fish. Getting enough DHA (found in abundance in seafood and flaxseed) is one of the most important things you can do for you and your developing baby’s health. DHA is the omega-3 fatty acid that can boost baby’s brain development before birth, leading to better vision, memory, motor skills and language comprehension in early childhood. Eat at least 12 ounces a week of low-mercury fish, or take a DHA supplement such as Krill Oil.

• Avoid large, predatory fish such as shark, swordfish, king mackerel and tilefish. (As big fish eat smaller fish, the larger, longer-living ones accumulate more mercury).

• Seaweed and Cilantro remove heavy metals and radioactive isotopes from the tissues.

4) Avoid Alcohol – The main risk of consuming alcohol during pregnancy is the development of “fetal alcohol syndrome” (FAS). mother.. NO AMOUNT IS SAFE. AVOID TOTALLY.

5) Avoid Caffeine: In high amounts causes birth defects and still births, miscarriages and premature delivery.

6) Avoid Drugs – As far as possible all orthodox drugs should be avoided during pregnancy, especially in the first three months. Consider natural alternatives and visiting a medical herbalist or nutritionist prior to conception.


Although the chance of contracting one of these rare infections is limited, you will reduce this likelihood even further if you follow the basic guidelines given here.

Listeriosis – caused by the bacterium Listeria monocytogenes, this is a very rare infection. Its symptoms are similar to flu and gastroenteritis and it can cause still birth.

Toxoplasmosis – usually symptomless (apart from mild flu symptoms), this can cause serious problems for the baby. Caused by direct contact with the organism Toxoplasma Gondi, it is found in cat faeces, raw meat, and unpasteurized goats’ milk. Soil on fruit and vegetables may be contaminated.

Salmonella – Contamination with Salmonella bacterium can cause bacterial food poisoning. This doesn’t usually harm the baby directly, but any illness involving a high temperature, vomiting, diarrhea, and dehydration could cause a miscarriage or preterm labour.


Herbal remedies are for the most part quite safe to be taken during pregnancy; some are useful alternatives to drugs both in chronic illness and acute minor problems such as may arise during pregnancy. It is still preferable to take NO MEDICATION whatsoever in the first three months, unless there is a specific problem that needs treatment.

There are many Herbs which should never be taken in pregnancy – their emmonagogue or oxytocic properties may, in large amounts, cause uterine contractions and thereby risk miscarriage: I will only mention a few as there at least twenty on the list.

Nutmeg Myristica Fragrans

Thuja Thuja occidentalis

Calendula Calendula officinalis

Sage Salvia officinalis

Thyme Thymus vulgaris

Marjoram Origanum vulgare

Lovage Levisticum officinale

Rosemary Rosmarinus Officinalis

Rhubarb Rheum sp.

Herbs that are safe to eat to take in culinary doses but not as a medicine during pregnancy include:

celery seed, cinnamon, fennel, fenugreek, oregano, parsley, rosemary, sage and saffron.

If you enjoyed reading this article and would like to read the full version of this e-book called ‘A Natural Approach To Pregnancy’, visit my website or e-mail me at: [email protected]


“The Doctor Of The Future Will Give No Medicines, But Will Interest His Patients In The Care Of The Human Frame, In Diet, And In The Causes Of Diseases.”

–Thomas Edison.

Fitness during pregnancy is essential. Gentle exercise during pregnancy can assist you in many ways, in particular getting your body ready for the birth of your baby. There are many benefits to exercising during your pregnancy and this includes:

– Exercise helps to give you energy

– It helps to improve circulation

– Helps to keep your body subtle

– Prevents excess weight gain

– Helps to prevent pregnancy related diseases

In regards to health, exercise helps to improve heart and lung health, which is most important in increasing stamina. Stamina is needed to help cope with the demands that pregnancy places on the body, as well as during the many hours of labor.

Exercise is a major factor that helps women during their recovery after giving birth. Women that have included some form of exercise during their pregnancy, have a better recovery after giving birth, as their bodies are more prepared for the strain and demands that are required.

Most women do not know what they can and can’t do during pregnancy. They want to do some sort of exercise but often ask how safe is it, what can they do and most importantly what they need to avoid.

Women are advised to avoid hot and humid environments while they exercise, drink water before during and after any activities, and one important piece of advice is that they do not do any activity while laying on their back instead complete the exercises on their side. They must also avoid any exercise that will strain their back.

Exercise physiologists recommend that the FITT principle is used when exercise activities are being completed. This FITT principle involves:


Pregnant women should exercise no more than 3 times per week (once they have been too see a health care provider to clear them for any type of exercise program)


The way to ensure that the intensity (ie how hard you are working) of the aerobic activity is at a correct level is to use the ‘Talk Test’. This involves seeing if you can carry on a conversation while you are exercising. If you can, then you are at an appropriate level of intensity. If you have difficulty then reduce the intensity of your activity.

Time of activity

the time that women should be exercising is approximately 15 minutes. Women can then increase the length of their activity by 2 minutes until they reach half an hour of exercises. This length can be maintained up until the end of their pregnancy. 10-15 minute warm up and cool down is recommended before and after any activity is attempted.

Types of activity

The best type of exercise for aerobic benefits is walking, swimming or special water aerobic classes. Exercises that focus on muscle strengthening and conditioning include body sculpting classes or pilates. Avoid activities where balance is an issue or there is a chance of falling over. Listen to what your body is telling you – if it hurts don’t do it!

Most people notice a lot of different changes in their body. By the four month period, women notice that their pelvis’ have ‘loosened’ and that they can not sit in one position for long periods of time; that their posture has changed due to the added weight of carrying a developing baby. These changes and many more can be assisted with gentle exercise that targets and prepares the body for these changes. Stretches (similar to yoga) can be advantageous for reducing pelvic, back and neck pain. Dizzy spells/nausea do afflict pregnant women, however regular exercise can assist in reducing the severity of these episodes in some women.

Women find it harder to perform exercises as they progress through their pregnancy, as they are obviously going to get a larger ‘baby bump’ as the 9 months progress. Exercise classes that are tailored for different stages of pregnancy, in regards to the amount and intensity are often offered by local fitness groups. Looking into these exercise options may be of benefit, both for health and for networking with other soon-to-be mums.

Because your center of gravity shifts, you need to change the types of activities that you do , as well as how you do them. Women can find it hard to exercise during pregnancy – simple things such as taking the dog for a walk around the neighborhood, walking on the beach or in a park can be enough to get started. Adding simple things such as taking the stairs instead of the elevator, parking further away from the entry to the shopping center or mall can add extra exercise to your day without feeling like it!

During pregnancy it is common to feel cautious about the activities that you participate in. So how hard can you push yourself? And how cautious should you be? Knowing what you should keep in mind while you exercise is an important step in looking after both yourself and your baby.

But most importantly, women must always consult a medical practitioner (their own health care provider or midwife) regarding their intended exercise program, whether it be a program that they are just starting or are continuing.

Do you want to get rock solid erections very time you get intimate with your woman?

Erectile dysfunction is a common sexual problem among men. A weak or soft erection can put you in a tight spot since it makes it almost impossible for you to satisfy your woman sexually.

Nitric oxide or NO plays a very important role in helping you achieve hard and stiff erections. Not many men are actually aware of this but lack of nitric oxide in your body can lead to ED. It's main role is to allow expansion of blood vessels so that more blood can flow into the penis, making it hard and rigid.

Nitric oxide production Declines with age, making it hard for men to achieve solid erections.

Here are some simple and easy ways to boost nitric oxide in your body so that you can get harder and stiffer erections:

1. Use Vitamin C and Garlic

This is a cheap and effective remedy to boost blood flow and NO production in your body. Vitamin C is great for your arterial health and garlic is proven to drop your blood pressure.

When used together, Vitamin C and garlic can skyrocket your nitric oxide production significantly.

As a matter of fact, a clinical study indicates that such a mixture of Vitamin C and garlic can increase nitric oxide production in your body by a staggering 200% within a few days.

Apart from increasing blood circulation and nitric oxide secretion, Vitamin C and garlic helps boost your testosterone levels too. This triple effect, improves your erection quality significantly.

Yet another positive feature of this remedy is that it is absolutely safe and free of all kinds of side effects.

2. Watermelon

Watermelon is another great fruit that can help you get harder erections. The flesh part of this fruit contains a compound called citrulline which gets converted to arginine in your body due to enzymatic reaction. L-arginine is a pre-cursor to NO. Thus, it can help boost nitric oxide production in your body and help dilate or expand blood vessels, resulting in increased blood flow to the penis.

3. Have More Pomegranates

Pomegranate is another excellent fruit that can help boost your sexual potency. Pomegranate is highly effective in reducing arterial plaque by as much as 30%. This is great for increasing blood circulation in your body. Another added advantage of pomegranate is that it can help boost your testosterone levels by around 22%.

More importantly, pomegranate can also help increase nitric oxide production in your body. Thus, it is highly effective in improving sexual or erectile function in men.

4. Consume Brown Rice

Brown rice might look like a simple food but it can be great for your erections. This is because it can also help increase nitric oxide production. Yet another benefit of brown rice is that it can help relax arterial walls. This double effect helps increase blood flow to your penis signficantly resulting in harder and stiffer erections.

So, if you want to enjoy better sex, its time to include brown rice in your diet.

5. Natural Penis Pills

Natural penis pills are a great way to improve your sexual health without worrying about nasty side effects. Some of the best penis pills come with ingredients like pomegranate allagic acid, l-arginine, ginkgo biloba etc.

Such pills increase nitric oxide secretion in your body and give a boost to blood circulation. They also help stimulate testosterone production in your body. The net effect is that they can help you get harder and stiffer erections.

Regular use of such pills can also help boost your staying power so that you can last longer in bed.

So, if you want to get harder and stiffer erections, check out the Best Penis Pills that have been getting incredible user reviews.


Vitamin B is a water soluble organic compound which is an essential nutrient needed by the body for everyday living, and the hundreds of processes your body carries out to enable it to function, Like all vitamins it cannot be manufactured by the body and must be derived from dietary sources or from supplementation in the case of known deficiencies. Because Vitamin B is water soluble a lot of it is secreted in the urine on a daily basis making the daily intake either through food sources in the diet or by taking supplements important for all the functions it is required for to enable the body to function.

There are now 8 main B Vitamins within the group, originally it was thought there was just one vitamin called vitamin B. As scientists investigated this vitamin it was realized there where over 22 vitamins which where chemically different to each other, but existed in the same foods. Over time it was realized that a lot of the 22 were not actually vitamins for a variety of reasons including they could be manufactured within the body, some were not organic and whilst some were not essential to humans they where required by other organisms. This is why there are gaps in the numbering system of what is now known as the B vitamin family, which consists of, B1, B2, B3, B5, B6, Biotin (B7), Folic Acid (B9) and B12.

3 substances which are sometimes referred to as being part of the B Vitamin family are Choline, Inositol and PABA.

Choline is is an organic compound, classified as a water-soluble essential nutrient,usually grouped with in the B Vitamin family, however it does not have a B number and is known as Bp.

Inositol is not technically a Vitamin because it can be synthesised by the body.

PABA, (para-aminobenzoic acid) is not essential to human health so is not technically a Vitamin

B Vitamin – – – – – – – – Name – – – – – – – – – – – -Dietary Source

B1 – – – – – – – – – – – – – -Thiamin – – – – – – – – – – brewers yeast, brown rice, wheat germ and soya beans

B2 – – – – – – – – – – – – – -Riboflavin – – – – – – – – -almonds, eggs liver and milk

B3 – – – – – – – – – – – – – -Niacin – – – – – – – – – – – -fish, eggs, brewers yeast, whole grains, millet, quinoa, almonds, wheat, pumpkin seeds, poultry, rice, brown rice, brussel sprouts, raspberries, artichoke, dates, celery, broccoli, mushrooms, dates and okra

B5 – – – – – – – – – – – – – -Pantothenic Acid – – – -mushrooms, avocado, broccoli, brown rice, oats and wheat

B6 – – – – – – – – – – – – – Pyroxidine – – – – – – – – -bananas, millet, buckwheat, wheat oats, brown rice, shellfish ie prawns, lobster, muscles, brown rice, chicken, spinach

B7 – – – – – – – – – – – – – Biotin – – – – – – – – – – – – egg yolk, liver, oysters, legumes and yeast

B9 – – – – – – – – – – – – – Folic Acid – – – – – – – – -barley, brown rice, wheat, sesame seeds, oats, chickpeas, lentils, mung beans, leeks, radishes, mushrooms, peaches, pears and yam

B12 – – – – – – – – – – – – Cobalamin – – – – – – – – -liver, fish, dairy products. there are no vegetable sources of B12

Choline – – – – – – – – – – Vitamin Bp – – – – – – – – -egg yolks, soy, beef, chicken, veal, turkey livers

Inositol – – – – – – – – – – -Vitamin B8 – – – – – – – – -nuts, seeds, brown rice, beans, whole grains, raisins, cantaloupe, bananas, citrus fruits

PABA – – – – – – – – – – – Vitamin Bx – – – – – – – – – liver, kidney, brewers yeast, molasses, whole grains, bran mushrooms, spinach

There are foods which are beneficial for several of the B Vitamins like: barley, game, eggs, sunflower seeds, peas, peppers and molasses

When food is cooked the high temperatures involved in the cooking process will result in most of the vitamin content being destroyed. The best method to cook food is steaming which will preserve more of the vitamin than boiling. With foods like nuts and grains which tend to be eaten raw the levels remain unchanged.

Vitamin B1 Thiamin

Deficiency results in the condition BeriBeri (common in the 19th century), which causes Oedama (water logging of the tissues) and Emaciation both of which have nerve damage associated with them. This condition occurs mainly in the tropics. The body must have B1 to be able to convert carbohydrates into energy, it does this by making thiamin pyrophosphate (TPP) which is the active form of Thiamin (B1). Every cell in your body needs Thiamin to be able to make adenosine triphosphate (ATP), this is the bodies main energy carrying molecule.

The bodies ability to absorb B1 is totally dependent on having enough B6, B9 and B12 already available within the body. Both smoking and consumption of alcohol interfere with absorption of thiamin.

Dietary sources are brewers yeast, brown rice, wheat germ and soya beans.

Vitamin B2 Riboflavin

A deficiency in this B Vitamin is associated with stunted growth in children. It is also responsible for inflammation of the tongue and lips with cracking in the corners of the mouth. Vitamin B2 is important in cell respiration and very beneficial in helping the liver clear excess oestrogen’s. These may be partly responsible for breast and ovarian cancer in women. Vitamin B2 transforms B9 and B5 into the neurotransmitters which are crucial for thinking and memory. People who have high levels of B2 tend to perform best at memory tests.

Dietary sources are almonds, eggs liver and milk.

Vitamin B3 Niacin

This comes in 2 forms Niacin (nicotinic acid) and Niacinamide (nicotinamide). Niacin causes flushing because it dilates blood vessels this action keeps blood pressure down protecting the cardiovascular system. Taking an Aspirin at the same time as Niacin will help to reduce the flushing. Niacinamide does not have the flushing side effects. A deficiency causes Pellagra (although the deficiency has to be extreme), which is characterized by diarrhea, skin eruptions and mental disturbances. This condition occurs mainly in the sub tropics. This B Vitamin can be formed in the human body in very tiny amount from the amino acid Tryptophan.

50 enzymes rely on B3 for their proper functioning.

Any amount of alcohol in the body will inhibit absorption of Vitamin B3.

Dietary sources are fish, eggs, brewers yeast, whole grains, millet, quinoa, almonds, wheat, pumpkin seeds, poultry, rice, brown rice, brussel sprouts, raspberries, artichoke, dates, celery, broccoli, mushrooms, dates and okra.

Vitamin B5 Pantothenic Acid

Being deficient can cause dermatitis. B5 is known to be involved in the breakdown of fats and carbohydrates. It increase HDL (High Density Lipoprotein) levels which improve the ratio between the good and bad cholesterol’s. B5 is needed to make hormones and healthy red blood cells. There is evidence that coenzyme A is converted from B5 which detoxifies the body.

Dietary sources are mushrooms, avocado, broccoli, brown rice, oats and wheat.

Vitamin B6 Pyroxidine

A low level of B6 is associated with skin disorders and problems with nerve damage and the central nervous system. Its main benefits are turning protein, fat and carbohydrate into energy and assisting in maintaining the nervous system, B12 is also very important in this role. Vitamin B6 enhances the white blood cells capability to attack offending pathogens. When B6 is synergistically in combination with B12, both will work together to prevent a build up of Homocysteine, by removing it from the blood, which can be partly responsible for atherosclerosis, (arteries furring up). Homocysteine is an amino acid found in meat, which causes blood cells to clump together and cling to arterial walls. It is very important to keep Homocysteine levels in check.

A lot of women take a B6 supplement to ease the symptoms associated with pre menstrual symptoms of bloating and cramping, although this use has not been studied and proven.

Dietary sources are bananas, millet, buckwheat, wheat oats, brown rice, shellfish ie prawns, lobster, muscles, brown rice, chicken and spinach

Vitamin B7 Biotin

B7 is more commonly known as Biotin, which is also known as Vitamin H. The body should be able to make its own from the bacteria which live in the intestines, if someone is taking antibiotics or who have a compromised immune system.

Deficiency can be responsible for dermatitis. It is essential for the breakdown of fats, carbohydrates, proteins and is beneficial for healthy hair, skin and nails. Because it is so key to the health of hair, skin and nails, brittle nails and hair along with hair loss may be a sign of Biotin deficiency. Cradle cap in infants may be due to Biotin deficiency, however it is important to consult with a doctor before giving supplements to children. Because of the importance of Biotin to hair health, many shampoos and conditioners have Biotin added to them.

Dietary sources are egg yolk, liver, oysters, legumes and yeast.

Vitamin B9 Folic Acid

This is essential for growth, energy and a strong immune system. B9 known as Folic Acid is also known as Folate or sometimes Folacin, is crucial to the good health of every cell within the body. B9 helps to form Dna and RNA in the genes, which are needed to regulate the formation of red blood cells, skin cells and the cells which line the small intestines.

Being deficient of B9 will causes anemia, because it is necessary for the formation of red blood cells. Without B9 the body will not be able to produce red blood cells.

Because B9 is so important in the making of DNA and RNA pregnant women are advised to supplement with B9 for the normal development of the fetus in the first 6 weeks of pregnancy.

There is evidence that B9 is better absorbed when it is taken with a B12 supplement and a Vitamin C supplement, as Vitamin C prevents the B9 from being broken down to quickly in your body.

Dietary sources are barley, brown rice, wheat, sesame seeds, oats, chickpeas, lentils, mung beans, leeks, radishes, mushrooms, peaches, pears and yam.

Vitamin B12 Cobalamin

The Cobal part of Cobalamin refers to the metal Cobalt in B12.

B12 can be produced by micro-organisms in the gut, however as we age our natural levels of B12 decrease. Being deficient in B12 will cause pernicious anemia (defective production of red blood cells) and a degeneration of the nervous system. Pernicious anemia is a stubborn form of anemia which does not improve when iron supplements are taken, this type of anemia occurs because the stomach fails to excrete a special substance called intrinsic factor. The body needs the intrinsic factor for efficient absorption of Vitamin B12

If the deficiency is severe signs of senility may be displayed. This B Vitamin is absolutely essential for the production and maintenance of the myelin sheath which insulates and protects the nerve fibers. B12 is important so the body can effectively use B9 (Folic Acid).

B12 is required for energy production, to make myelin, production of red and white blood cells, the removal of Homocysteine. It is available as Cyanocobalamin a stable form of Cobalamin which the body converts to Methylcobalamin, B12 can be bought as a supplement already in this form making it instantly bioavailable.

Total vegetarians (vegans) must take a vitamin B12 supplements or consume B12 -fortified foods, or they will eventually become deficient. Because there is no Vitamin B12 in vegetables the only sources are liver, fish and some dairy products.

Dietary sources are liver, fish, dairy products. there are no vegetable sources of B12

Choline Vitamin Bp

Choline works very closely with B12 and B9 in the breakdown of fats. Being deficient in Choline may result in the degeneration of the liver and hardening of the arteries. The main health benefit of Choline is when it is converted to Acetylcholine. This is an important neurotransmiter required in the brain for memory function, intelligence and mood. People who have Alzheimer’s usually have low levels of Acetylcholine in their brains.

Dietary sources are egg yolks, soy, beef, chicken and veal, turkey livers.

Inositol Vitamin B8

Inositol which is present in all cells, is also involved in the production of serotonin. Being deficient may be responsible for some forms of depression. The version Inositol Hexaphosphate, also known as IP6, is derived from Phytic Acid which is found in nuts, seeds, brown rice, beans, whole grains, raisins, cantaloupe, bananas and citrus fruits is obtained when the Phytic Acid combines with bacteria in the digestive tract. This is why it is not technically a vitamin.

Inositol combines with Choline to form Lecithin, a type of lipid which is needed to make healthy cell membranes. This is especially important for the brain, heart and liver.

Dietary source are nuts, seeds, brown rice, beans, whole grains, raisins, cantaloupe, bananas and citrus fruits.

PABA para-aminobenzoic acid Vitamin Bx

Paba assists the body in the manufacture of red blood cells, however its main reported benefits are in protecting against UVB rays. It has been found to delay the onset of wrinkles and keeps skin smooth. Because of these benefits it is taken by people who have conditions relating to the skin and connective tissues. Some studies suggest PABA mat be beneficial for people who suffer with hair loss because it is believed it protects the hair follicles.

Dietary source are liver, kidney, brewers yeast, molasses, whole grains, bran, mushrooms and spinach

A full range of B Vitamins [] available.

I sometimes have people ask me if there is any way that someone can replicate the medifast diet on their own. I find that many people who ask this question feel that they can save some money by doing this. In my experience, not only is this not the case, but finding healthy foods that are low enough in calories, carbs, and sugars while still high in protein is a very tall order. And, in my opinion, this is going to be needed in order to have the results that you would get on medifast. You’ll need to be able to get in ketosis in the same way that you would on the diet and this combination can be quite difficult (and expensive) to find in the grocery or health food store. To demonstrate this point, in the following article, I’ll show you some comparisons between medifast foods and popular grocery store items.

Finding Something Comparable To Medifast Oatmeal: Probably the breakfast item that I enjoy the most on this diet is the oatmeal. I know that some people ask me if you can find something similar at the market, but, if there is an alternative, I haven’t found it. The diet oatmeal has only 100 calories, 15 grams of carbs, one gram of sugar, and 11 grams of protein. In contrast, Quaker brand has (depending on the flavor) 120 calories, 27 carbohydrates and a high 12 grams of sugar. There is only 3 grams of protein. If you look, you’ll likely see that it’s very difficult to find a similar oatmeal with the same ratios.

Is There Anything Similar To The Medifast Brownie?: If there is, I haven’t found it either. The diet brownie can be served warm and is pretty decadent tasting, yet it only had 110 calories, 15 grams of carbs, 8 of sugar, and 11 of protein. Granted, this product is a bit higher in sugar, but this is factored into the diet and I can’t imagine finding another brownie product that is this high in protein while being lower in sugar. I’m very impressed that you’re able to eat a brownie while on this diet. Not only that, but there’s no restriction on this meal. You can enjoy it quite often if you like it.

Are There Any Compatible Medifast Shakes?: This is the question that I’m most often asked. And I’ve looked at several, which have come up short of my criteria. The 55 shakes that are in the women’s basic package have only 90 calories, 15 carbs, 8 sugars, and 11 proteins. Compare this with special K shakes which have not only 180 calories, but also about ten grams more of sugar, and about 16 more of carbs. Some of the slim fast shakes contain a whopping excess of 200 calories, 20 grams of fat, and 40 grams of carbs.

Grocery Store Bars As Opposed To The Medifast Bars: This diet does have a maintenance bar that is limited to only one per day because the calories, carbs, and sugars are a bit higher. But the crunch bars, which are also quite good, are not limited in this way. Like the other foods, they barely break the 100 calorie mark and only have 12 carbs, two sugars, and 11 grams of protein. Compare that with a bar like Kashi’s or special K which has between 11 – 13 grams of sugar.

People will often ask me things like “does 10 additional grams of sugar or carbohydrates really make that much of a difference?” In terms of ketosis, it really can. Every gram counts here and it’s very important to get the right ratio of these things with a high enough amount of protein if you’re trying to get into fat burning mode. And, as you can have these differences in each of the six meals, over the course of the day, you really can see a very big difference in what you are taking in.

Do You Really Save Any Money At The Grocery Store?: As I said, many people are looking for an alternative because they are trying to save money. In my experience, most anything that is remotely comparable is going to be a very specialized product that is going to be much more expensive than typical groceries. Since with coupon codes you can often get the cost of medifast meals down to just a little over $2, you might not save as much as you think, if anything at all depending on where you live. Not only that, you might still be walking away with more calories, carbohydrates, and sugars (and less proteins) than you would if you went with the diet.

Most of us know that getting the right amounts of important nutrients such as vitamin C, vitamin A, calcium, iron, and so on, is necessary to our overall health and well-being; but what most men do not realize is that certain vitamins are essential to penis health, as well. One of the most overlooked, yet most important of these is vitamin D.

What is Vitamin D?

Vitamin D is a fat-soluble vitamin which is perhaps best known for its importance in maintaining bone health. As an antioxidant, it provides vital immune system support and has powerful cancer-fighting properties, as well. This essential nutrient is synthesized in the skin upon exposure to sunlight; it can also be found in a small number of food sources, including fortified milk and cereal, beef liver, eggs, and certain types of fatty fish.

Unfortunately, it is difficult for many of us to get enough vitamin D through dietary sources alone, and concerns about overexposure to sunlight can result in insufficient vitamin D levels in many individuals. Darker-skinned individuals and those who regularly use sunscreen are especially prone to vitamin D deficiencies.

The Amazing Health Benefits of Vitamin D

Aside from its well-known role in building and maintaining healthy bones and teeth, vitamin D has many other beneficial properties:

1. Immune system support: The antioxidant properties of vitamin D are crucial for fighting off certain types of cancer, as well as protecting against other life-threatening conditions such as diabetes and cardiovascular disease. Vitamin D is also important in maintaining overall good health and helping the body to recover from illness and injury.

2. Improved skin condition: Vitamin D is essential to healthy, supple skin; this “miracle” nutrient has been shown to alleviate overall dryness and itching, to repair damaged skin cells, and to prevent premature aging. In fact, vitamin D crèmes and ointments are the most effective and most-often prescribed form of treatment for psoriasis, an uncomfortable and unsightly condition that causes itching, burning, and flaking of the skin.

3. Nervous system support: Vitamin D provides vital nervous system support, ensuring that nerve receptors are functioning properly and respond appropriately to stimuli.

4. Organ support: Having sufficient levels of vitamin D helps to facilitate proper organ function, resulting in an overall sense of well-being and vitality.

5. Reproductive health: Low levels of vitamin D have been linked both to erectile dysfunction and to a decreased sperm count; getting enough vitamin D is essential to maintaining male reproductive health.

How Vitamin D Benefits Penis Well-being

The penis health benefits that you can enjoy when you get plenty of vitamin D on a regular basis are significant. Sufficient levels of vitamin D can help you maintain healthy and supple penile skin that is sensitive and responsive to the touch, resulting in more enjoyment of sex and making you a better partner. An effective vitamin D supplement is also vital to keeping preventing dryness and soreness that results from chafing during intercourse or masturbation.

While there are numerous types of oral vitamin D supplements SOLD as capsules or tablets, most of these over-the-counter preparations which are readily available for purchase, unfortunately, because they are ingested, D are often absorbed by the organs of the body or are passed through the body and seldom provide maximum benefits to the penis. The penis benefits of vitamin D can be most easily obtained through use of a penis health creme (men’s health professionals recommend Man1 Man Oil), which is applied topically and absorbed directly into the penis skin for maximum effectiveness. These penis-specific vitamins, minerals, and amino acids provide numerous penis health benefits that keep you feeling great and performing at your best.

Most people want to be fit but that raises a question. What does it mean to be fit? The answer is fairly simple. To be fit, one must have physical capability in four areas: aerobic capacity, muscular strength and endurance, flexibility and body composition.

1. Aerobic Capacity. Aerobic capacity, which is also known as cardiorespiratory fitness, refers to the health and function of the heart, lungs and circulatory system. Simply stated, aerobic fitness is the ability of the cardiorespiratory system to deliver an adequate supply of oxygen to exercising muscles. As your aerobic capacity increases, your ability to participate in more intense and longer lasting exercise also increases (e.g., walking, running, swimming and bicycling). It can be argued that aerobic capacity is the most important of the four elements of fitness because of the health benefits it bestows. According to the American College of Sports Medicine, increased aerobic capacity leads to reduced blood pressure, decreased total cholesterol, increased HDL (good) cholesterol, decreased body fat, increased heart function and decreased risk of Type 2 diabetes.

2. Muscular Strength and Endurance. Muscular strength is the maximum amount of force a muscle or muscle group can generate during a single contraction. Muscular endurance is the number of repeated contractions a muscle or muscle group can perform without tiring. Both are important components of overall fitness because increasing your strength through various types of resistance training (e.g., weightlifting) leads to increased bone strength, decreased bone loss, decreased muscle loss, increased tendon and ligament strength, increased physical capacity, improved metabolic function (e.g., burn more calories at rest), and decreased risk of injury.

3. Flexibility. Flexibility is the range of motion within a joint. Increased flexibility provides a variety of benefits such as decreased risk of injury, increased flow of blood and nutrients to joint structures, increased neuromuscular coordination, decreased risk of low back pain, improved posture and reduced muscular tension.

4. Body Composition. Body composition refers to the relative percentage of body weight that consists of body fat and fat-free mass (everything other than fat such as muscles, organs, blood, bones and water). Generally speaking, the lower your body fat percentage the better because of the diseases linked to excess body fat such as heart disease, diabetes, hypertension, arthritis and sleep disorders. I am often asked, “Can you be fat and fit?” The answer is an overwhelming NO. A significant element of fitness is the possession of a healthy body fat percentage because increased fat leads to decreased athletic performance and increased risk of disease (although it is possible to be overweight and healthy since health is merely the absence of disease or illness). According to the American Council on Exercise, the average body-fat percentage for men is 18-24%. For fit men the percentage is 14-17%. The average percentage for women is 25-31%; however fit women will be in the range of 21-24%. Body-fat percentages above 25% for men and 32% for women are considered obese.

The sport of mountain biking is one of the best active sports you can do for a number of fitness reasons and depending on what style of mountain biking you partake in, it can be also a great deal of fun as well as keeping you fit at the same time.

People are usually unaware of how may muscles you use when riding a mountain bike, and how quickly you can burn calories off riding a bike as it can be an extremely good work out for the body.

If you plan on riding cross-country along different styles of trails, riding a bike can be quite a task. So if you riding over a vast distance up and down hills, along slippery single trail it can be very exhausting on the legs and the lower back.

So if you are just starting to ride bikes for the first time, please don’t just jump on the bike a go for a 20 mile ride as it may do you more harm than good. One thing that is recommended is to do short rides to start with, maybe only a couple of miles which will take no time at all on a bike to get your fitness training up to scratch before hitting the bike ride.

MTB Fitness Training

All of the major athletes of the sport will tell you that mountain bike training is vastly important and you should take part in mountain bike fitness training when ever the opportunity arises. Going on those short rides will benefit you hugely and will stop you from injuring yourself.

Parts of your body that will benefit from training are your legs. Your legs will be the first part of your body in particular that will get tired very quickly. Building up your leg muscles either at the gym or one the bike will help improve your personal and bike fitness quickly.

The more you train the better your pace and your stamina will improve. Once these two have improved you will be able to go on longer and better rides than will enhance your fitness.

One of the major benefits of riding a mountain bike on a regular basis is that in order to ride your bike you use some of largest muscles in the body which in turn will burn off fat quickly. This will of course help you to lose weight and the more you ride you bike the more weight you will lose.

When you ride your bike on flat ground at a slower speed you are still burning a great amount of calories due to the fact that you will be able to continue that pedaling motion for a longer period of time. This is also perfect for people who don’t have the stamina for a highly intensive ride at different speeds and climbs etc. Low intensity work outs also don’t give you all the extra muscle either so the weight will stay off.

In summary using a mountain bike to keep yourself fit what ever your style of riding is a great way to keep fit, and training will also keep you one step ahead of your game.

Don’t forgot even if you don’t ride cross-country and are just as happy down the local skate park you are still having fun on your bike and at the end of the day that’s all that matters.

The effects of good nutrition on the body are as visible as the effects of bad nutrition on the body. The difference is that bad nutrition can destroy the body, while good nutrition only supports and builds up the body. Hence, the better goal in life is to maintain a lifestyle that promotes good nutrition. This will cause many positive effects, including the following 5 effects of good nutrition.

5 Effects of Good Nutrition:

1. Maintain normal body function

This includes better learning, proper balance and pH in the body tissues, to stabilize and regulate body systems like blood pressure, rebuild tissues, and maintain proper blood sugar levels

2. Maintain healthy weight

This includes proper blood pressures, less likely to allow diseases like Diabetes, heart malfunctions

3. Prevent disease

This includes prevention of cancer, tissue disease, parasitical invasions, bacterial infections

4. Pass along good start to future generations

Healthy babies, immune system, healthy pregnancy

5. Provide stress relief

Reduce side effects of drugs, boost immune system, maintain calm and coping abilities

If you can enjoy these 5 effects of good nutrition, you will be well on your way to a better, healthier body that is able to function properly.

One key to getting good nutrition regularly is to avoid excess. Balance food intake between the major groups, and eat appropriate amounts. You need a balance of proteins, carbohydrates, fats, vitamins, minerals, fiber, and other nutrients. A multi vitamin may be helpful if you are not sure about your food intake but it is not a substitute for eating properly. Water is essential to body functioning, moving nutrients into cells, and handling waste disposal.

You can obtain and follow the standard daily food pyramid and recommended dietary allowances (RDAs) put out by the government. It is adjusted according to age because dietary needs change as a person ages.

This pyramid is composed of nutritional groups of: calories, carbohydrates, fats, proteins, fiber, vitamins and minerals, and includes lists of antioxidants and herbs that are beneficial to health.

Besides age, the body’s nutritional needs change with use of drugs, or disorders and diseases that affect the body’s ability to meet those needs, or interfere with absorption or intake of food nutrients.

There are more than the above 5 effects of good nutrition, but these go a long way to getting you started in a healthy lifestyle if you pay attention. By the way, if you cant pay attention, you may need better nutrition! Avoid excess sweets and highly refined food, because they can cause bacterial excesses that can even have a lethal result if left unchecked (Candida). By providing the proper fuel (food) to your body, you enable it to function at its optimum capacity, keeping you healthy, happy, and fit for years and years, with benefits extending even unto the next generation.