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Ashley Gray asked:




Do you want six pack abs? The reality is that for most people, getting six pack abs is no easy job because it demands persistence and motivation. But do not fear! Here’s a basic two part guide that will improve your abs in just a few weeks if followed zealously.

Part 1: Nutrition

Probably the number one most important factor of all is nutrition. Some people might have the most attractive set of abs, but when they are hidden by a layer of fat, they’re not visible! Divide your day up with four or five small meals to help keep your metabolism active. Remember to stop eating the food that’s stopping you from seeing your abs: soda, fast food, sugars, white bread, dessert, candy, pasta, hydrogenated oils, and high fructose corn syrup.

Try instead to eat foods that will help you attain your six pack goal: eggs, nuts, fruits, vegetables, peanut butter, olive oil, whole grain breads, oatmeal, protein, fish, green tea, chicken, and water. Be honest; everyone caves in here and there, but give your best shot to improve your eating habits as getting a six pack won’t be possible if you don’t.

Part 2: Exercise

You should be worrying about three specific exercises: ab exercises, cardio, and weightlifting. Plan to workout four times every week.

The first exercise you need to employ in your workout are ab exercises. Schedule to work your abs three times per week. There are a bunch of different ab exercises you can do so try to pick around three of them that you like doing and switch around a bit. Here is a great listing of different ab exercises: [http://www.bodybuilding.com/fun/exername.php?MainMuscle=Abdominals]

Your cardio choice can be almost anything: biking, running, swimming, or walking. Choose whichever you don’t mind so that you stay committed to it. The secret is to do your cardio in spurts. For example, if you are running, walk one minute and then run for fifteen seconds and repeat ten times. Use this kind of integral cardio twice per week.

Finally, weightlifting is important because three pounds of extra muscle burns as many calories as a one mile jog, even when you’re not doing anything. Try for thirty to forty-five minutes done twice a week. If you are not sure what exercises to do for each part of your body, visit the website below. It was written by professional bodybuilders, but the info is golden and will work for anybody: [http://www.bodybuilding.com/fun/exercises.htm]

Tip: Vary your workout routine every two weeks to keep your body at its best. Combine or remove different weightlifting or ab exercises, or do no less than alter the form of cardio, repetitions, or weight you use.

So, that’s pretty much it. Apply this for three months and although results will differ from person to person, you’ll certainly see some impact on your abs. Don’t forget that motivation and commitment take you a long way in helping you attain that goal of having six pack abs.

Envision the feeling you’ll have when you stand in the mirror and love what you’re seeing.

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Jim Duffy asked:




Not so long ago, high protein diets were all that anyone talked about. There were two camps to the debate: the side that said high protein diets were bad and another side that thought they would be the saving grace of the dieting industry. Unfortunately, the particular fad that started at that time was not as healthy as it should have been and the long-term effects of that diet are just starting to be noticed by those who followed it. There were also several theories that came about, some that have been debunked and some that just will not die. For instance, the myth that protein causes osteoporosis is one that will just not go away at all.

The theory is simple: excess protein in the body causes the acidity of the blood to be higher. In turn, the body must then use minerals from its own bones stores to buffer the blood and bring it back to the right level of acidity. This will then deplete the minerals as well as leaching additional calcium into the kidneys where it is then filtered, sent to the bladder and excreted in the urine. New studies are finding that this is not the case in the majority of people and that protein is actually beneficial to slowing the progression of osteoporosis and may prevent it from even starting in those who are vulnerable to it.

Osteoporosis affects nearly all women to some degree with estimates saying that nearly 90% are affected by the time that they reach age 75. Men are rarely affected by the disease with only about 1/8th of the male population having any degree of osteoporosis. Common risk factors include being Asian or Caucasian (particularly individuals of thin framed builds), heavy alcohol use, smoking, and the use of certain types of medications. Having other diseases and conditions can also increase your risk of osteoporosis as can genetics. A sedentary lifestyle is also a risk factor for osteoporosis.

Osteoporosis can lead to stress and other types of fractures, particularly of the hip and the wrist, which affects women ten times more frequently than it does men. It is important that all women who are aged 65 or older have a bone density scan to determine the condition of their bones, however for those who are at increased risk for the condition, the testing may be ordered sooner.

Because of the myth about protein and osteoporosis, many of the women who were at the highest risk stopped eating protein foods, which may have caused them even further problems. The new studies show that in addition to protecting existing bone density, a higher level of protein may help the body to recreate some of the bone that has been lost. In addition, active people need more protein and weight-bearing exercise has been shown to help protect against fractures with osteoporosis.

In addition to these benefits, protein has been shown to reduce the blood pressure and decrease stroke mortality, yet another concern of women who are over 65.

While protein does not cause calcium loss in the average, healthy person, it might exacerbate the loss in those who have kidney disease because the kidneys will not be able to properly filter the proteins that are left over from digestion.

It is important that all testing and follow up doctor visits be completed to protect bone health. It is also important for the doctor to discuss the right diet plan for the woman so that she can make informed choices about what she is eating. She may need to actually increase her protein intake, especially if she has fallen for the myth.

Protein Supplements and Activity Level for Osteoporosis

In addition to a healthy, balanced diet, it is important to know that there are protein supplements that can be useful as well. Making sure that you are getting enough protein is only one of the things that supplements can accomplish. It can also help you to have enough energy to be more active. Being more active can help keep your bones strong and protect you from fractures.

Osteoporosis, Nutrition and Activity Level: A Case Study

Madelyn is a 66 year old, thin-framed Asian woman. While her diet is high in rice and other grains, she tends to skimp on the meat and the dairy, leaving her with a small deficit in protein and a more concerning, larger deficit in calcium intake. Because she already has two known risk factors for osteoporosis and is in the right age category, her doctor suggests that she have a bone density test,which reveals some very troubling results. The bone loss that is shown is already in the dangerous zone putting her at higher risk for fractures from simple falls than a woman of her peer group with better bone health. For many women, a fracture especially in the back or hips can be the beginning of invalidism and may also be the impetus to a premature death.

The doctor puts her on medication that is meant to slow the progression of the disease and will hopefully help her to regain some of the bone she has already lost. In addition, the doctor wants her to start working out, doing weight bearing exercises and walking more often. She will also start using a protein supplement to boost her protein intake as well. She likes her protein shot because she can take it out to the yard when she is doing her gardening or can just consume it in the morning before she starts her busy day. It gives her energy for the day and has a number of flavors so that she can pick and choose her favorites. If she needs to, she can mix it with other foods and beverages as well.

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Jim Duffy asked:




It’s sometimes difficult to get all the necessary nutrients in a busy day. Protein supplements are for people who have trouble getting enough protein in their diets. People undergoing cancer treatments, treatment for diabetes, those trying to drop some pounds, and those recovering from surgery especially need a bit of added protein.

Amino acids are what make protein so important and are its main components. The supplements are often used to replace meals for dieters and by athletes and bodybuilders to speed muscle recovery and encourage muscle growth after a workout.

Your body needs protein to break down into amino acids, in order to keep your muscles healthy and strong. No amount of working out will build muscle if you are not getting enough protein to provide the basic building material. It’s best to have some before and after working out.

Protein supplements serve the purpose of giving your body the protein it needs when it is not getting enough through your daily diet.

What Protein Supplements Can Do For You

Liquid protein supplements have a certain advantage in that they are digested quickly and easily. They are perfect for vegetarians and anyone else who doesn’t eat a great deal of meat. Protein supplements are also great for anyone who works out on a regular basis, not just bodybuilders, since they help the muscles recover after exercise.

Many foods contain healthy proteins, but many more are not as good for people in general. Unfortunately, it is often hard to find time to eat a proper meal, let alone make sure the meal is properly nutritious. This is one of the situations protein supplements are made to address. Most protein supplements are quick to prepare and easy to ingest. You could probably make a protein smoothie in less time than it would take to prepare a cup of coffee – and it is likely better for you than coffee, anyway. A protein bar can be eaten as you run out of the door or drive to work, or it could be a quick snack while you work. Liquid protein supplements can be mixed into a cup of juice while you’re on a coffee break. Nutritionally, this beats the usual donut and coffee hands down.

People Who Use Protein Supplements

Dieters use liquid protein supplements to replace meals, most commonly lunch and/or breakfast. People who just have no time to eat properly can use liquid protein supplements to be sure they are getting the right amount of nutrition. Athletes are big users of protein shots or other quick supplements, which both build new muscle and keep present muscle healthy. There are many medical patients who can use protein, especially after surgery for recovery. No specific reason is necessary for someone who just wants to be as healthy as possible. Just about anyone can benefit from taking a protein supplement, even if perfectly healthy and not prone to heavy workouts.

The Benefits of Whey Protein

Whey protein is a very popular type of protein supplement. It is a derived from dairy products, but it doesn’t have the usual fat, lactose sugar, and calories one would get from simply drinking a glass of milk. Whey protein’s popularity comes in part from its ability to help the body produce the antioxidant glutathione.

Whey is made from milk protein and is produced as a natural by-product whenever cheese is made. When a curdling agent, rennet, is added to milk, cheese is made from the curds, and there is a liquid left behind, known as whey. It probably doesn’t sound terribly appealing right now, but science has provided a way to make it palatable. This whey is processed into a virtually tasteless powder which can then be added to food or drink.

Like most proteins, whey protein is great for muscles, for recovering from workout, surgery, or injuries, and to give you energy during a workout. In general, it is a great way to help keep yourself healthy from day to day.

Whey protein is fairly easy to find when shopping for diet supplements. It can be found in protein bars, ready to eat. It can also come in power form, which can be mixed with fruit juice or fruit and ice to make a smoothie that serves as a great tasting (and very nutritious) meal replacement. Some of these powders can even be sprinkled on or mixed into a meal seamlessly to give it that added nutritional boost.

Body builders, of course, need protein supplements. They, like everyone else, need to learn about supplement before taking them. While including them is undeniably a good thing, taking too much of it can be harmful, as with anything.

Should Fat and Calories Be a Concern?

There is a rumor floating around that protein supplements can cause weight gain. In a way, it’s true. But there is more than one kind of weight to gain. Muscle mass is heavier than fat and you will increase muscle mass with exercise and protein. This can be discouraging when you step on the scale and see your weight has increased. Rest assured, you are not getting fatter, just stronger.

Protein Shots

Anyone worried about the above title should know first and foremost that protein shots do not involve any needles whatsoever. They are small liquid protein supplements that fit into a purse or backpack.

Protein supplements are easily one of the best ways to ensure that you are getting the proper amount of protein. Athletes need not be the only ones to benefit. You can use powder, protein shots, or liquid supplements, but whatever the case, you will begin to see the results soon enough, as you look and feel more fit. You’ll also have more energy during the day. There’s no reason not to at least give them a try!

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Jim Duffy asked:




Everyone knows that good nutrition is a very important concept and that all three macronutrients (protein, carbohydrates and fat) must be balanced in the diet for the best possible health. But does one of these nutrients mean more to the overall health of the body? Should you really be eating more of one nutrient than another? And, if you should, what is the best way to get that nutrient in your diet for the correct amount and best health?

Nutrients in the Right Amounts for Your Own Needs

Everybody has different physical needs, based on their health, their body composition and the medications that they are taking. For certain health conditions, especially metabolic disorders, a doctor and/or nutritionist will discuss the exact diet that you should be following. However, even for those who do not have any kind of condition, the need for proper nutrition is still important.

In addition to considering health, it is important to keep in mind that body size and activity level will also help determine how much food is needed for best health, strength and performance. A six-foot-tall body building man will need more calories and more of most nutrients as well than a five-foot-tall woman who is only moderately active. They may both need more of some of these nutrients than an inactive person of either sex. All of these factors (height, weight, activity level and health) must be considered before the right amounts of foods and nutrients can be determined.

The number that you start with should be your calorie count, the actual amount of food that you need to have to make sure that you are maintaining your weight if you are at a healthy weight and losing weight if you are overweight. Do not think you have to drastically reduce your calories to manage to lose this weight. It only takes a small reduction of calorie intake per day plus an increase in activity to have a slow and steady, healthy weight loss.

What Protein Can Really Do

While it is important to get the right amount of each nutrient in your diet, you should know that protein plays a role in every cell and every function of the human body. Proteins themselves are digested by the body through a series of involved functions and then changed into separated amino acids. From these amino acids, the body uses chemical reactions to create new amino acids, hormones and enzymes. The body has set needs for proteins each day, needing new supplies of amino acids every day because like other nutrients, they are not stored by the body. If the body does not get the protein that it needs in the right amount, it will send out strong signals that may cause overeating and weight gain.

Protein plays a role in the blood itself, creating red blood cells that are themselves made of protein. In addition, protein plays a role in maintaining blood pressure as well as the ph balance of the blood. Because antibodies are also made of proteins, they play a role in the immune system, too.

Proteins play a major role in the building of lean muscle mass, connective tissue, bone matrix and maintaining the fluid balance to prevent dehydration and other problems as well.

Protein Sources

All protein, in any form, comes from either plant or animal sources. All animal sources of protein are complete, meaning that they have all of the needed amino acids while nearly all of the plant protein sources are lacking one or the other of these amino acids. Soy protein is the exception to this rule and does have all the amino acids. Soy comes in a number of different forms and can be beneficial for a number of health conditions.

Of course, everybody knows that meats are protein sources, but they may not realize that there are better choices than others and that they can also get their protein from plants as well as in supplement forms. Whether you are eating foods to lose weight or not, your choices in protein should be as lean as possible, reducing the risk of heart disease and other chronic health conditions.

In addition to protein from foods like meats, fish, dairy and plants, getting proteins from supplements can be beneficial, especially to those who spend most of their day on the run.

Protein Supplements

Most people automatically think of powdered protein supplements that come in the huge containers when they hear the words. While those are certainly a viable option, they are by no means the only choice: There are shakes, enhanced waters, puddings and very small protein shots that only take a few seconds to consume.

Good Nutrition for Every Body: A Case Study

Evelyn and her husband Rick are both in fairly good health, but they are not getting around to eating meals the way they should each day. Because they are very busy, they either grab food from fast food drive through windows or skip meals altogether. However, the doctor suggests that both of them try to reduce the amount of fatty, fried foods in their diet and to slightly increase their protein intake. They agree to use a protein shot while they are out and about, which while small and quick to consume, gives them both a good amount of protein as well as helping them to stay full for longer, eliminating the need to eat junk that can harm their health.

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Joe Stout asked:




Stop by any major heath food store and you’ll be sure to find an abundance of protein supplements littering the shelves. As the consumer, you will observe that the majority of these containers exhibit brightly-colored labels featuring sweaty bodybuilders in revealing clothing. (they also seem to have one or two token close-up shots of biceps) These are whey protein isolate supplements that promise “fast digestion.” Surface reasoning seems to agree that a supplement which is quickly absorbed is better than one which is slowly absorbed. After all, we live in an age of instant gratification where even our supplements are “fast acting.” However, a deeper look into the metabolic actions of protein digestion reveals a different conclusion. New scientific findings are paving the way toward a new school of thought called “whole protein supplementation.” What exactly is a whole protein? Simply stated, it contains both the proteins found in milk – casein and whey. To explain, if you poured a glass of milk and were able to extract every amino acid molecule from the glass, that would be a whole protein because the glass of milk contains both whey and casein.

This leads to the natural question “Why exactly would a whole protein supplement be better than a whey isolate?” There are several reasons for the superiority over isolated whey. For example, a huge benefit lies in the ability of casein to suppress proteolysis which is the breakdown of muscle. To expand on this point, both whey and casein stimulate protein synthesis which is the building of muscle but only casein actually suppresses proteolysis. If there is no casein in your supplement, proteolysis will slow your muscle gain.

Another aspect of supplementation that must be considered is the potential between casein and whey for aminoacidemia, or high levels of amino acids in the blood. As you may know, amino acids, the building blocks of protein, are made up an amine group and a carboxylic acid group (see right) hence the term amino acid. Each amino acid is absorbed through the small intestine and either integrated into a new protein or used as energy. Either way, ammonia (NH3) is the toxic byproduct of amino acid digestion and absorption. The body must eliminate this byproduct via a process called the urea cycle. The urea cycle is extraordinarily effective at eliminating ammonia through the urine. Nevertheless, high levels of amino acids dumped into the small intestine for a short period of time (as is seen in whey isolate intake) causes the urea cycle to work harder than ever to eliminate the ammonia. The benefit to having both whey and casein together is that amino acids are released into the small intestine in a slower/steadier fashion. This is accomplished due to the casein which helps coagulation to occur in the stomach and leads to slower release. However, the whey contained still achieves the necessary protein synthesis while the casein suppresses proteolysis.When the protein is slowly released into the small intestine, it is absorbed in a gentle, complete, and superior manner.

Should you decide to invest in a whole protein supplement, I highly recommend Caprotein(TM) which is an all natural full spectrum goat’s milk protein. It is suitable for anyone wishing to maintain or increase healthy muscle levels. Caprotein comes from healthy, free range, antibiotic free goats. If you aren’t supplementing with a whole protein then you aren’t getting your money’s worth so visit Mt. Capra’s website today.

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Arindam Chattopadhyaya asked:




You need to take care of your diabetic child as it has significant emotional and physiological impact on his or her life. Your child’s daily routine, good and bad habits, forgetfulness and outright disregard for things that should be done, can all be supervised at home. However, situation is different at school. You have to believe and ensure that your diabetic kid and the teachers at school will take care of your children health…

You need to communicate and discuss the matter to teachers, classmates, and school officials before your child heads off to school, it’s vital. It is necessary to update them all potential situations that may arise for a diabetic child. The school teachers and school officials should have a plan in place to handle any emergencies.

The kids with Type I diabetes which can require insulin shots throughout the day
However, these can be self administered. School officials need to be aware of how often such shots should be given. School administration should be well prepared to allow a time and place for your child to receive his or her insulin shots. Teacher should assist the child in his or her requirement to drink water or the need to use the restroom.

You need to take utmost care to inform your child’s classmates because it’s a personal one for your kid. If such a disclosure is made, it should be presented so that your child’s self esteem should not hurt. You should educate them the basics of blood sugar and insulin and the need to supplement the body’s needs with insulin shots. Please make this information sharing an interactive one and allow the children to ask questions.

Inform classmates, teachers and school officials how a diabetic kid can behave unusually due to lack of sugar in blood. Your child may display occasional anger, become headachy, or become confused about simple matters. In such instances, the teacher or school nurse must offer your child fruit juice, a piece of candy or soda pop to help bring his or her blood sugar level up.

You need to educate your child on how to understand the early signs of diabetic crisis. The diabetes symptoms include tiredness, becoming shaky, feeling butterflies in the stomach, sweating. These are subtle signs that your child’s blood sugar level is dropping and he or she needs a small meal to bring sugar level back under control.

School plays a major role in every child’s all aspects of life. Your diabetic child, though a special child and requires special treatment but has the same dreams and interests as other children. Give them required assistance so that the kid can live a relatively normal school life. Your interaction with school officials, teachers and your kid’s classmate and their assistance is utmost necessary for a diabetic kid.

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Jim Duffy asked:




In this day and age, unless we are thinking about children living in third world countries, we tend to think of malnutrition and protein deficiency as being a thing of the past, like scurvy on the pirate ships of olden days. But, protein deficiencies are a lot more common than you think, even in developed countries.

When we don’t get enough protein in our diets, we are subjecting ourselves to countless health problems. Some of the health issues caused by protein deficiencies include breast and colon cancers, cirrhosis of the liver, edema, muscle weakness and deterioration, low blood pressure, low heart rate, and heart disease, just to name a few. Insufficient protein in our diets can even lead to complications during surgery, and longer healing times, because there is not enough protein in the body for tissue growth and recovery.

One of the most important things that have been learned about protein deficiencies is that there is a decrease in serum proteins, especially within the albumin fraction. In a normal, healthy adult, total proteins in serum should be 6-8 grams per 100 ml of albumin. This number decreases when the body is not getting the amount of the right proteins that it needs. This can be a very serious issue, because basically, for each gram of albumin that the body loses, approximately 30 grams of protein is lost. When it comes to testing for protein deficiencies, testing protein serum often produces better results than regular blood testing.

All About Protein

Protein is a macronutrient that the body depends on, in order to survive. Protein is comprised of chains of amino acids, and contains hydrogen, oxygen, nitrogen and carbon. It is not only essential for survival; it is also a dietary source of energy. Studies have shown that a number of serious health issues and diseases could be prevented by getting enough of the right proteins in our diets, and in addition, we would have added energy. There are two types of amino acids, essential and non-essential.

Essential Amino Acids – There are eight essential amino acids. These are amino acids that the body requires, but is unable to produce itself, so they must come from dietary sources and protein supplements. The eight essential amino acids are: leucine, methionine, isoleucine, lysine, valine, threonine, phenylanine and tryptophan.

Non-Essential Amino Acids – These are amino acids that the body needs (they are just as important as the essential amino acids), and is able to manufacture itself. The 14 non-essential amino acids are: apartic acid, cystine, glutamine, alanine, asparagines, glycene, histidine, l-arginine, cysteine, taurine, serine, proline, threonine and glutathione.

When it comes to proteins, there are two different types: complete proteins and incomplete proteins. Complete proteins are those that contain all 22 of the essential and non-essential amino acids. Incomplete proteins do not contain all of the amino acids, but you can still eat these foods to get all of the proteins you need if you eat them in combination.

Protein Supplements Can Help

If you are not getting enough protein in your diet, either because you have a tendency to skip meals (especially breakfast), or just do not eat right, there are steps you can take to make sure that you are still getting the protein you need. One of these steps is to include protein supplements in your diet.

Protein supplements have been used by bodybuilders and other athletes for a number of years, because they understand the need for protein, to build muscle, for muscle recovery after workouts, and for added energy. These days, it is not just athletes who are taking advantage of the benefits of protein supplements to get the nutrients they are missing from their diets. Many people use them, including dieters, people who are trying to gain weight, people who are recovering from surgery, and others who need additional protein in their daily diets.

There are a number of different types of protein supplements you can use to make sure that you are getting enough protein, and often, these supplements also contain many other vitamins and nutrients your body needs. In addition to protein capsules, which can be taken any time with your favorite liquid (water, milk or juice is recommended). The most popular types of protein supplements are protein powders, liquid proteins and protein shots.

Protein Powders: If you choose to use powdered protein supplements, you are choosing one of the most versatile forms of protein supplements on the market today. Unflavored protein powders can be added to just about any drink, and most of your favorite recipes for healthy, protein-packed meals and snacks. You can also get flavored protein powders that taste great when added to a number of drinks, including shakes, smoothies and slushies. These protein supplements are available in such flavors as berry, fruit punch, pineapple and mango. You can mix your protein drinks in take-along cups, and they become portable meal replacements you can have on the go.

Liquid Protein Supplements: If you are looking for a protein supplement that is ready for you to take along with you and drink anywhere, there are many delicious liquid protein supplements available at health, department and grocery stores, as well as pharmacies, and even in some convenience stores. These supplements can also be added to your drinks, and there are unflavored liquid protein supplements that you can add to certain recipes. If you are allergic to milk and milk products, or are lactose intolerant, you need to read the ingredients carefully, because many liquid protein supplements are milk-based.

Protein Shots: These are another portable form of liquid protein supplement. These small and delicious shots of liquid protein have 25 to 30 grams of protein per serving, so even drinking one in a day will provide half of the recommended daily intake. Protein shots are available in such flavors as sour apple, lime, cherry, raspberry and grape. Protein shots are becoming increasingly popular with people who are constantly on the go, and need an extra shot of protein during the day.

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