Archives for December 2019

When you chose to bring a dog into your family you may not have predicted the amount of work and effort that goes into raising, and caring for another living companion. Canines require quite a bit of work to train, feed, groom, and care for, and they also will cost you a small amount of money each month. Some people may not have been prepared for the amount of responsibility involved with pet ownership, but most people do understand that when you purchase a dog, you must give it proper exercise, attention, and nutrition.

The problem with feeding a dog is that the dog can not speak, if a dog is hungry it will eat almost anything. This means that even if you buy the absolute worst dog food, your dog will probably still eat it if it is hungry enough. Just because the food was consumed does not mean that it is healthy for your pet. In this article we will discuss the benefits of healthy dog ​​food, and more specifically Wellness Dog food.

Why you should feed Healthy Dog Food

Just giving your pet the bare minimum in nutrition will keep them full, however a full pet does not mean a healthy one. Most people choose the low grade pet food recipes because they are the least expensive choice, but feeding your pet something that has little nutrients or vitamins may cost you more than you think.

Cheap pet food contain a lot of fillers, these fillers are ingredients that are not meant to be consumed to canines. The fillers take up room in the bag, but they also just take up room in your pets stomach. The dog will not be able to digest the nutrients, and this ends up as a big mess in your backyard, and over time it can lead to digestive problems, and allergies. If you chose to feed a healthy brand such as Wellness dog food then these results are not very likely.

The Benefits of Natural and Holistic Dog Food

You can see why it can cost you more in the long run to feed your pet kibble that is low in nutrients, even though you do not have to pay a lot of money for the bags, you may have to pay more in vet bills. The benefits of healthy and holistic food for dogs or cats are plentiful. One of the most important benefits is the fact that your pet will look better, and have more energy. Another benefit is that they will get more nutrients and vitamins from less food, resulting in them eating less and pooping less.

Healthy Brands of Natural Dog Food

Two great natural and holistic brands are Wellness dog food, and Blue Buffalo. These companies pride themselves in making food that is not second rate. The ingredients used are whole foods (not scraps or toss-aways from another factory), the food chosen is inspected and certified to have enough vitamins and nutrients to feed to humans, and they also do not use any fillers in their food. This is very important if you want your dog to be healthy, and happy.

Source by Jeremy Rupke

First off, you do not need supplements in order to gain muscle. Supplements make a 20% difference in your results. It's the hard work, eating whole foods and recovery that is the other 80% to you reaching your goals. There are many people that are muscular without taking supplements, but honestly most of us do not have the time and / or the dedication it takes to eat a balanced diet and work out consistently. This is where supplements come in to play. Supplements do not build muscle for us, but it helps our body receive the nutrients we are lacking to build muscle . You still need to eat properly, work hard in the gym and rest in order to build muscle.

The question many people ask is, "there are so many supplements out there, what should I take?" The answer is not very simple because each supplement is designed to do different things. Everybodys body reacts differently to a supplement depending on each person's needs and bodily chemistry. With that being said, there are 4 supplements that every person needs and you will find them in the cabinet of any bodybuilders home: Multivitamins, Protein Powder, Creatine, and EFA's

Multi Vitamin

With all the processed foods inundating our supermarkets, it's almost impossible to get all your nutritional requirements from food alone. Even if you eat nothing but whole foods, you would have to eat a large amount of food to meet all your nutritional requirements due to the inferior soils used today.

Your body is a complex machine that conducts millions of functions simultaneously. Each nutrient contributes to thousands of essential reactions that make these functions possible such as B12 for healthy red blood cell production, Iodine for thyroid regulation, and B6 for protein metabolism. Being deficient in just one nutrient is detrimental to thousands of chemical reactions within your body, which in turn will make it much harder for your body to run at its full potential.

People who put their bodies under physical stress 3-4 days a week have a higher nutritional requirement than people who live a sedentary lifestyle. I'm sure you've noticed after a hard workout you're very hungry. It's your body telling you it is low on fuel and needs to be replenished.

To make sure my body is not lacking in nutrients, I like to take multivitamins with a higher potency for two reasons:

1. Some multivitamins use inferior ingredients and not all of that 4000% Daily Value of Riboflavin or whatever it may say will be digested by your body. On the higher potency multi vitamins, I sometimes like to split up the dosage throughout the day as there are some people in the medical field that think there are too many nutrients for your body to digest at one time.
2. My body's demands for nutrients on days that I workout are not the same as the days that I rest. I don't want to be low on any nutrient if my body needs it. I've even heard some people on days of extreme stress like to take two doses a day; one in the morning and one after a really hard workout. The good thing about multivitamins are many of the nutrients such as vitamin C and Vitamin B are water soluble and will be excreted out of you, depending on your body's needs.

A good multivitamin I would suggest is Animal Pak by Universal Nutrition. It is made with ingredients that are easily digestible by the body and they contain a good balance between key nutrients for building muscle, minerals for performance and amino acids for recovery.

Protein powder

We all know in order to build muscle you need to eat plenty of calories and especially protein. The rule of thumb for protein is to consume 1 gram of protein per pound of body weight for muscle building. With any good muscle building plan, you need to spread those calories into 5-7 meals a day to keep your metabolism high and your nutrient intake steady. There are some medical professionals who think the body cannot digest more than 35 grams of protein per sitting and therefore is another good reason to spread out your protein intake. With our busy schedules, it is very hard for any of us to eat that many meals a day and the protein shake is the perfect substitute for 2-3 of those meals.

The three most important times to take a protein shake:

Morning: Drink a shake in the morning as soon as you get up because it is quickly digested. Your body has not had any protein for however long you have been sleeping and if your body goes into a catabolic state it starts to eat away your hard earned muscle. I drink shake as soon as you get up and then 30 minutes later I eat a normal breakfast.

Pre-workout: I prefer to take a protein shake before I workout instead of eating a meal because your body digests whey protein powder within an hour as opposed to chicken or fish which takes your body 2 to 2.5 hours to digest. That way I don't feel bloated at the gym and I know the protein is going straight to my muscles instead of sitting in my stomach waiting to be digested.

Post workout: This is the absolute most important time to take a protein shake. This is the beginning of the all important "recovery" phase. Your muscles have been broken down from a strenuous workout and you need to get protein to them fast in order to repair and build new muscle.

It is important to take any protein powder, but I think whey protein is the highest quality protein for building muscle and as a bonus it's also one the cheapest. Whey contains all the essential amino acids for building new muscle and is also high in bioavailability so our body can digest a high amount of it. Whey is also high in BCAA which are the amino acids, leucine, isoleucine, and valine, which help with muscle recovery and muscular breakdown. You can get a 2 lb jug of Optimum Nutrition Gold Standard for under $ 23 dollars.

Creatine

Has been known to build muscle since the early 1900's but, creatine was first introduced to professional athletes during the 1992 Olympics. Many English athletes admitted after the Olympics to training with creatine, which angered other athletes as they disputed that "it gave the English an unfair advantage" as they won gold medals in several track and field events as well as rowing. No penalties or disqualifications were passed out by the Olympic committee as they discovered creatine is a naturally occurring nutrient found in every skeletal muscle in the body. They also determined that creatine is abundant in foods such as red meat and fish and it would be impossible to determine if an athlete supplemented or attained it from natural food sources.

Over the last 15 years, creatine has been the most used supplement by athletes and people wanting to gain muscle. The popularity of this supplement is not a surprise as the main function of creatine is to give muscles extra energy to perform strenuous activities. Creatine is essential for short duration, high intensity exercise such as sprints or weight lifting with a max of 8 reps. When muscles are used to lift weights or to perform any kind of work, ATP is broken down to ADP and energy is released. The amount of ATP stored in the muscle will only fuel a maximum effort such as lifting a weight for 10 to 15 seconds. After that, the muscle must rely on creatine to restock its supply of ATP. Creatine promotes intense lifting by replenishing the necessary energy molecule ATP, but there are also other muscle building effects that make this supplement so popular:

• Creatine buffers the development of lactic acid so you can train harder and longer.
• Creatine increases muscle volumization by increasing the amount of water stored in the cells. Do not confuse this with water retention as this is intracellular water storage and not intercellular water retention. This is important as intracellular water storage boosts hydration, resulting in higher rate of protein synthesis.
• Studies have shown that creatine decreases mental fatigue by increasing the amount of oxygenated red blood cells into the brain.
• Creatine can increase strength by 5-15% over a short period of time. It's also not uncommon to gain 5 to 10 lbs in a month.
• Creatine increases the amount of growth hormone release during exercise. Your body naturally releases growth hormones as you exercise and creatine allows your body to lift heavier loads more frequently, which naturally causes your body to increase the amount of growth hormone secretion.

Like any other supplement, there is the perfect time and amount to take in order to maximize the effects of creatine. Many say you should "load" creatine, which means, 5-10 grams a day for 5-7 days, but I don't think you have to do this in order to achieve your desired results. You may achieve your results faster by "loading" your body with creatine, but if you add it to your sports drink before and after your workouts, you will gradually achieve the same results. Absorption time depends on if you take it on an empty stomach and if you take it with a simple sugar like juice or a sports drink.

Creatine only stays in your system for 1 to 1.5 hours and if it is not used it is excreted out of your body. To maximize the short saturation period, you should take 5-10 grams of creatine 45 minutes to an hour before your workouts so your workout coincides with the saturation period. You should also take 5-10 grams post workout as you want to keep your muscles inundated with creatine during the "anabolic window".

Creatine is a must-use supplement because it provides all these muscle building benefits with very minimal adverse side effects. In the early years it was thought that creatine damages your kidneys as it is processed and excreted out of the body through the kidneys, but later research has debunked those claims. Actual side effects are minimal but, in some cases it can cause cramping and an upset stomach. If you drink plenty of water and don't take creatine on a completely empty stomach, this should eradicate those issues.

Essential Fatty Acids

Are important for overall health as well as to gain muscle. There are 2 families of EFA's, Omega 3 and Omega 6. EFA's are fats that cannot be produced by the body and therefore must be obtained through our diet.

Omega 3 and Omega 6 assist with many essential bodily functions:

Heart health – Improves heart rhythm, a mild blood thinner and slows the heart rate.

Vascular health – Increases blood vessel flexibility.

Cell Regulation – Regulates many processes in the cell such as oxygen use, electron transportation and energy production.

Increase Testosterone – Required for healthy testes function.

Improve insulin action – Helps to balance blood sugar levels.

Increase fat burning – Many studies have shown that test groups taking EFA's lose more fat and retain muscle as opposed to the placebo group.

Lower cholesterol – Helps transport cholesterol in the blood stream.

Anti inflammatory – Low grade inflammation (type people cannot feel) increases the risk of diseases such as heart disease, type 2 diabetes and obesity and many other conditions.

Strengthen Immune system – Promote syntheses of hormones that are responsible for a healthy immune system.

Shorten recovery time – Help reduce fatigue by helping nutrients pass through cell membranes.

Brain development and function – Needed for proper nerve transmission in the brain.

As you can see EFA's are extremely important for overall health. EFA's are also referred to as Fish Oil as a majority of the food sources are obtained from fish and shellfish. You can also find EFA's in small amounts in food sources such as flaxseed, hemp oil, soya oil, walnuts, pumpkin seeds, leafy vegetables. Widespread food processing has reduced the amount of Omega 3's that are available from these food sources so it is important to supplement with EFA's in order to get the recommended daily amount of 1,000-3,000 mg a day.

Conclusion

None of these products contain dangerous hormones or any substances that are not already in your body. These supplements contain nutrients that help your body release muscle building chemicals naturally and safely. By supplementing these nutrients, you'll be sure your body is working at 100% capacity even if your diet it not perfect.

These 4 supplements will not replace hard work, but combined with a good diet and a workout routine you will be sure to see great results. Like I mentioned earlier, you don't need supplements in order to gain muscle, but they will help you achieve your goals faster.

Source by David Tracy

Beetroot juice not only has a stunning color but is also packed with nutrients. It is a terrific source of vitamins and minerals. The beets contain vitamins B1, B2, niacin, B6, B12, Vitamin C potassium, phosphorus, calcium, sulfur, iodine, iron and copper.

It is rich in antioxidants – carotenoids and flavanoids, which help reduce oxidation of LDL cholesterol.

It has an anti-carcinogenic color. The deep red color comes from betacyanin, a substance which prevents colon cancer.

Beets are also great source of silica which is essential for healthy skin, hair, nails and bones. Calories wise one medium beetroot contains just 35 calories.

The Magic of Beetroot Juice

An intake of one glass of beetroot juice will do wonders to your health –

1. It is the only plant source of B12
2. contains easily assimilated iron
3. Contains Betaine, which helps maintain liver function
4. It can drastically reduce high blood pressure
5. Popular for being a great liver cleanser
6. Beetroot is also believed to regenerate the cells of the immune system, build and purify the blood and improve the circulation
7. The juice is claimed to be beneficial in the treatment of gallstones and kidney stones.
8. Fights cancer
9. For women, it improves the menstrual problems as well as cures anemia
10. used for curing eye fatigue & tiredness

Before you start drinking Beetroot Juice or making any other diet change, seek a doctor’s advice on the plan. Your physician will be able to advice you after a physical examination, if this plan is right for you.

Top 10 Health Conditions Beetroot Juice Is Used For –

• Anemia
• Bladder Problems
• Circulatory Problems
• Eye Fatigue
• Kidneys
• Liver Problems
• Menstrual
• Menopause
• Skin Problems
• Tiredness

Beetroot juice is very potent, and it is recommended that you drink the raw juice diluted or mixed with other vegetable or fruit juices so as not to push the body into detoxifying too quickly. Here is one of the juicer recipes I like most- Combine Beetroot Juice with cucumber and celery to balance it’s sweet taste.

Source by Marin M.

Coming when called is a vital skill that every dog ​​must learn, both for its own safety and that of those around it. A disobedient dog that refuses to come when called could easily be hit by a car, get into a fight with another dog, or suffer a variety of other bad experiences. A well trained dog that comes when called can safely be taken out to play in the local park, at the beach, on the hiking trail, or anywhere else the owner and dog may wish to go.

Basic training to come when called is relatively easy and straightforward, and involves providing praise, treats and other perks when the dog does as his owner wants. After these basic come when called training exercises are mastered, there are a number of fun exercises that can be introduced to challenge the dog and pique its interest.

Making training into a fun game is one of the best ways to motivate dog and handler alike. It is easy for training sessions to become routine and boring, and it is important to keep them from degenerating into this state.

Before beginning any food based training exercise, it is important to make sure that the dog is properly motivated and ready to respond to treat based training. Testing the dog is simply a matter of taking a piece of his regular food and waving it in front of the dog's nose. If the dog shows great enthusiasm for the food, it is ready to start the training. If not, it is best to wait until the dog is in a more receptive mood.

The treats that work best for treat based training games like hide and seek are cut up quarter inch or smaller pieces of chicken, cheese or liver. In other words, something your dog will love. It is best to use very small pieces to avoid overfeeding the dog during he training sessions.

One great game for you and another family member or friend to play with your dog is simply back and forth recall. This is a great exercise for teaching your dog to come whenever it is called by a member of the family. Dogs often learn to only respond to one person, and this can be a problem when other people are watching the dog. That is one reason why professional dog trainers always insist on working with the owner as well as the dog. A well trained dog must learn to respond to whoever is in charge, not just the owner or usual handler.

In the back and forth recall game, two or more people stand approximately ten yards apart, in a safe place like a fenced in yard. One person calls the dog and asks him to sit and say until another person asks the dog to come. When the dog responds to the command to come, it is rewarded with a treat. Most dogs respond wonderfully to this exercise and love playing this game. When playing the back and forth recall game, it is important that only the person who called the dog be allowed to give the dog a treat.

After the dog has mastered the back and forth recall game, the humans in the game can start to spread further out, thus turning the back and forth recall game into a fun game of hide and seek. The hide and seek game starts with two or more people in the center room of the house. Every time they call the dog to come, they spread out further away from where they started. As the game continues, one person will be at one end of the house, while another may be at the opposite end. What makes the hide and seek game so much fun for the dog is that he must seek out the person to get the treat, instead of simply running up to a person in plain sight. This type of seeking behavior appeals to many of the dog's natural instincts. After all, dogs are naturally hunting animals, and seeking out food is second nature to them.

Source by Edwina Hanson

Omega 3 EFA's are also called Polyunsaturated Fatty Acids (PUFA's).
DHA's- docosahexaenoic acids in high levels benefit retinal health and brain function.
Eicosapentaenoic acid is a fatty acid. Alpha-linolenic Acid – ALA's is in the shortest supply with consumption at less than 1/6 of 1850 levels. Omega 6 fatty acids however, have more than doubled since 1940. Excessively high amounts of Omega 6 and low levels of Omega 3's cause an imbalance that can lead to increased water retention, elevated blood pressure, and increased blood clotting as in artery blockage.

Sources of Omega EFA'S include Flaxseed (linseed) oil; one of the richest sources is Flaxseed. Hemp oil, (best balance of Omega 6 to Omega 3), Rapeseed oil, pumpkin seeds, soybean oil have raised levels of Omega 6 as does walnut oils.

Omega 3 EFA's exist in elevated levels in dark green vegetables such as Seaweed, Broccoli, Spinach, and Kale. Other green vegetables that are rich in Omega 3 acids include Spring Greens Dark Salad leaves; Cabbage, Brussels Sprouts and Parsley also have higher levels of Omega 3 EFA's.

Omega 3's is found in fish, particularly in their oils. The oils are harvested from the bodies of fatty fish such as Snapper, Trout, Sardines, Whiting, and especially Wild Salmon. This gives credence to the long held belief that fish is brain food.

Omega 3's is also added to foods such as eggs, peanut butter, and some baked goods. They can also be consumed in gelatinous capsules, powder form, or in liquid form (Cod Liver Oil).

EFA's can be damaged by light, air, and heat. The storage and packaging are of paramount importance: they keep oils from going rancid. When buying oils choose mechanically processed oils in dark containers. Once the oils are opened they must be refrigerated and will last about a week.

There is a variety of health conditions that, according to some research studies, respond positively to the addition of Omega 3 EFA's to the diet. Among the conditions that can be treated, prevented, or reversed are Arthritis, Arthrosclerosis, Macular Degeneration, and Heart disease.

Those considering adding Omega 3 EFA's to their dietary regimen should discuss this with their doctor, epsecially if they are taking blood thinners or high blood pressure medication. Omega 3's have a natural blood thinning quality and could cause excessive bleeding if injured or during surgery. Those on high blood pressure medicine should also be cautious because there is a tendency of Omega 3's to lower blood pressure. Combined, these two treatments could cause a dangerous drop of blood pressure levels.

Source by Jean Helmet