Ways To Help And Support This Blog

Ways To Help And Support My Work: 
Bitcoin Donations Address: 1AqK2i8dmPLNccLuJJozhnrqFmLBFzvdkr
Ripple Donation Address: rDsbeomae4FXwgQTJp9Rs64Qg9vDiTCdBv Destination Tag: 95329627
Litecoin Donation Address: LX5ym5XyugbtqVyRxuMsW9fk2NQiviUUfT
Ethereum Donation Address: 0xF0860d1E960e61C73Cbe5431bdadEe5975096066
Dash Donation Address: XrXbyh4HajjkiwuwyYB7mveYVVuQoDKPN9
PayPal Donation Link: PayPal.Me/doregoUSA

High Box Jumps: An Overrated and Dangerous Exercise

Personal Trainers and Strength Coaches are in a constant battle of weighting the risk and reward of exercises. In the article below, Dan Blewett, a professional Baseball player, (former intern of mine) and owner of a very successful Sports Performance Training business, shares the logic we both share for X-ing out high box jumps from our training programs, as we strongly believe they’re a dangerous and overrated exercise.

In today’s article, Coach Dan also provides some quick mods to allow you to keep (what we both feel is) a safer version on-hand.

Easy Killer!

No one is going to try to claim that the high box jump exercises will injure everyone who does them. And, we certainly embrace that other personal trainers and strength coaches use High Box Jumps. However, this article isn’t about what OTHER people do, it’s about what WE do, and in this case, don’t do in training.

Put simply, we don’t use high box jumps with our clients and athletes because we feel they are not worth the risk in most instances, for most populations. Dan’s article (along with one of our videos) below gives you a very clear and concise explanation as to why we feel this way.

Why (we feel) The High Box Jump Exercise is Dangerous & Overrated

Enter: The Post-Injury Parent Conversation

“How did my son tear his ACL, Dan?”

“He fell awkwardly off of a 55 inch box while attempting to jump onto it.”

“Why was he doing such a high box jump?”

“I wanted to increase his jumping ability.”

“Was having the box at his max jumping height essential to the exercise?”

“Well, No. I suppose we could have put it at 53 inches and he would have made it atop safely.”

“So you needlessly risked my son’s career over two inches?”

“I suppose I did.”

“We are not paying for his surgery. You’ll be hearing from our lawyer.”

I will never have this conversation. EVER. Why? Because this hypothetically irate parent is 100% right – box jumps at personal record heights are unnecessary. Reducing the height to a level easily cleared would eliminate a tremendous amount of risk while only marginally, if at all, reducing the effect of stimulating the athlete’s maximum jump intensity. After all, the training effect of the Box Jump is minimal, while risk is very high.

High Box Jumps Do:

1. Teach Intensity via a goal to jump to
2. Demonstrate Jumping Ability
3. Demonstrate Hip Mobility

High Box Jumps Do Not:

1. Provide Overload Stimulus For Muscles
2. Showcase the jump used in sports (ever seen LeBron tuck his legs while dunking?)

High Box Jump Risk:

1. Awkward Fall To Floor from 2-6 feet.
2. Skimming Shins (on wood/metal boxes)
3. Hands hitting the box on the upswing. Broken fingers, anyone?

High Box Jump Reward:

1. Show others how high you can jump
2. Show others how mobile your hips are
3. YouTube Hero*
4. Find out how strong your ACLs and bones are when you inevitably fall

 *Or, you could join the ranks of one those Youtube “Box Jump Fail” videos. Go on, test the waters and search D-I athlete jumping 62 inches with his competitive season just a month away? Check. Middle-aged dude challenging his “Box Jump PR” at the local CrossFit? Check. Cute girl jumping on top of eleven 10lb bumper plates, stacked like pancakes atop a 20” Plyo box? Check. 

Remind yourself that there’s no real training stimulus here except for intensity. Your ability to jump is already determined, the exercise is entirely aimed at eliciting 100% of it. Increasing one’s explosive power, especially that of a high-level athlete, requires exercises that force the athlete’s body to increase rate of force development. Plus, as briefly mentioned above, jumping height will depend to a high degree on hip mobility. Coach Nick expands on this idea in a brief seminar clip:

How To Make Box Jumps Safer and More Effective

1. Lower The Box and coach minimal hip flexion to be involved in getting on top of the box (as Coach Nick talked about in the video above). This way you’ll have a much better idea of how much actual jumping ability some one has. Plus, seeing a 48inch box is intimidating, even if you know you can jump 50”. If you think you have to challenge your PR to get adequate jumping intensity I’d counter that if no one told you, you couldn’t tell the difference without measuring. All you need is enough height for your body to really need to get up.

2. Use them as conditioning at low heights. Though CrossFitters are often the culprit of Box Jump PRs, I don’t mind the CrossFit notion of using low but repetitive box jumps for conditioning. It’s relatively safe as long as the height doesn’t challenge a person at any point. Jumping at 30-50% of your max height for reps can give you a nice anaerobic training effect.

I can hear you right now – “Joe DeFranco box jumps all his high-level athletes!”

I know – I’ve watched countless videos. And I have tremendous respect for Mr.DeFranco and his methods. But, I guarantee you he knows the risks of the exercise, talks it over with his athletes, and likely takes measures to ensure the height they choose is one they will make 99% of the time.

Also, jumping high is sexy and gets YouTube views. But just because he might churn out box jump videos doesn’t mean his athletes train that way all the time. .

We Train and Let Train

There’s a big difference between jumping onto a box and high-box jumps.We’ll stick with jumping onto a box (that’s at a reasonable height) when we feel it’s appropriate for lower-body dynamic effort workout and force summation purposes.

You can go ahead and “don’t be a punk,” if you choose – Just remember it only takes one awkward landing, and 50+ inches is pretty high to break the fall. And, that’s a risk we’re not willing to take.

Author Bio:

Dan Blewett is the owner of Dan Blewett Sports Performance and WARBIRD Throwing Academy in Bloomington, Illinois. Much of Dan’s training knowledge has come at the expense of his own body as he continues to chase professional baseball and high-performance for his athlete clientele. Visit DanBlewett.com for his unique take on training and baseball.

Facebook: http://www.facebook.com/DBSP2010?fref=ts

Wikio

Comment se débarrasser d’un cadavre (qu’on ne peut pas porter)

Les abeilles protègent en général bien l’entrée de leur ruche, mais il arrive qu’une souris ou qu’un lézard parvienne à s’y introduire. Inutile de dire que la durée de vie de l’imprudent animal est courte.

Mais les abeilles sont alors confrontées à un épineux problème : comment se débarrasser du cadavre ??

Elles ne peuvent pas le laisser sur place, à cause de l’infection. Le manger ? C’est oublier que les abeilles, si elles piquent, sont de pacifiques herbivores. Quant à transporter le cadavre, il n’en est évidemment pas question.

La solution que les abeilles ont trouvée est de momifier le cadavre en le recouvrant d’un enduit qu’elles fabriquent, la propolis. Cet enduit est un puissant anti-infectieux, qui empêche le cadavre de se décomposer. Les Egyptiens ont imité les abeilles et utilisaient eux aussi la propolis pour faire leurs momies.

Un concentré exceptionnel de substances naturelles bienfaisantes

Les abeilles produisent la propolis à partir de la résine des bourgeons. C’est une matière brune dure, qui devient visqueuse au-delà de 30 °C. Elle est faite d’un mélange de résine, de cire, de pollen, d’huiles essentielles, et de sécrétions d’abeilles. Elle contient également beaucoup d’autres éléments comme des acides organiques, de très nombreux flavonoïdes (antioxydants), des oligo-éléments, de nombreuses vitamines : plus de 300 composants différents ont été identifiés !

C’est donc un concentré exceptionnel de substances naturelles bienfaisantes.

Les abeilles maçonnes se servent de la propolis pour recouvrir toutes les surfaces intérieures de la ruche afin d’en assurer l’étanchéité et la solidité. Mais en plus d’empêcher les courants d’air, la propolis bloque les maladies, les champignons et les moisissures. C’est en effet un puissant anti-fongique (tue les champignons), et même un antibiotique (tue les bactéries).

La propolis est si efficace pour tuer les microbes en tout genre que le luthier Stradivarius l’utilisait pour vernir et protéger ses précieux violons, fabriqués pour durer des siècles. On fait d’ailleurs toujours aujourd’hui un vernis à base de propolis, le « vernis de Russie », pour protéger les bois très exposés.

Mais vous aussi, vous pouvez utiliser la propolis contre les infections.

Cicatrise les plaies

La teinture-mère, ou la pommade de propolis, permettent d’assainir et cicatriser les plaies, en particulier les brûlures, de traiter les mycoses, l’herpès génital et les vaginites. (1) (2) (3)

La propolis faisait partie de l’équipement de base du légionnaire romain, pour désinfecter ses blessures. Les médecins de l’armée anglaise l’employèrent aussi comme désinfectant et pour faciliter la cicatrisation durant la Guerre des Boers en Afrique du Sud, à la fin du XIXe siècle.

A mâcher lorsque vous avez mal à la gorge

La propolis permet de lutter contre les infections dans la bouche (gencives, dents) et dans la gorge, que ce soit la toux, les angines, les extinctions de voix, les rhumes en tout genre. (4)

La propolis contre le cancer

Mais son application la plus spectaculaire concerne le cancer : selon une étude parue dans la revue Cancer Prevention Research, la propolis posséderait des propriétés antimitogène (empêchant la division cellulaire, en cause dans le développement des tumeurs cancéreuses) et anticancérigène. Elle pourrait fortement ralentir la croissance de cellules de cancer de la prostate humaine. Ce serait dû à la richesse naturelle de la propolis en phénéthylester d’acide caféique (CAPE). (5)

Où, comment ?

Vous pouvez acheter de la propolis en pharmacie et en boutique bio. Elle se présente sous toutes les formes : petites boules à mâcher, gommes, teinture-mère (c’est-à-dire de la propolis dissoute dans de l’alcool), spray, pommade, sirop…

Ne vous laissez pas abuser par une simple étiquette « à la propolis » : vérifiez toujours le contenu réel en propolis du produit que vous achetez. Un spray ne vaut pas l’autre, si l’un est un concentré de propolis pure, et l’autre de l’eau sucrée avec 1 % de propolis… Ne vous étonnez pas si le produit qui contient le plus de propolis est également le plus cher.

Les médecins conseillent de prendre une dose contenant 1 gramme, trois fois par jour, et de ne pas poursuivre le traitement plus de 2 semaines à cause du risque de développer une allergie.

A votre santé !

Jean-Marc Dupuis 

Wikio

Top six alkaline foods to eat every day for vibrant health

by Angela Doss 

(NaturalNews) The typical American diet is a deadly one, consisting primarily of toxic and acid-forming foods like processed sugars, artificial sweeteners, refined grains, conventionally produced meats and dairy, and hidden genetically modified organisms. All this, combined with a plethora of other challenging environmental factors (such as lack of rest, psychological stress, and pharmaceutical drugs), mean it’s no wonder that more and more people are being diagnosed with chronic, degenerative illnesses or otherwise deadly conditions for which modern conventional medicine claims to have no known cure.

One of the basic underlying problems with this unsustainable lifestyle – and there are many – is the average consumer’s lack of understanding that the body must balance the blood’s pH levels at a slightly alkaline level of 7.365 in order to survive. When a person ingests food to “burn” for fuel, the digestive and metabolic process transforms it into a kind of ash which is either acidic or alkaline. The laws of modern biochemistry further explain that it is not the organic matter of foods (whether the food itself is acidic or alkaline), but their inorganic matter (such as calcium, magnesium, potassium, sodium, sulfur, phosphorous; that is, how they break down in our bodies), that determines either the acidity or alkalinity of this ashy residue.

For this reason, and because all foods in nature contain both acid and alkaline-forming elements according to the Conscious Living Center, balance is either achieved or thwarted as a direct result of the foods we choose to eat. Too many acid-forming foods can have dire consequences for our health, with “acidosis” being a common diagnosis in diabetics, for example. This is because when the nutrients required to maintain this slightly alkaline state cannot be obtained from food, the body will instead draw from its own stores, like the bones or other vital tissues – damaging its ability to repair itself and detoxify heavy metals, thereby making a person more vulnerable to fatigue and illness. And the margin for error is small. Even an only slightly acidic pH of 6.9 can actually lead to coma and death.

Of course, the ultimate goal is balance. Eating too many alkalizing foods can lead to its own fair share of complications over time, but the risk of this is seemingly less likely, given the current sorry state of today’s highly addictive consumerist diet. To combat the effects of such a diet, here are six of the most alkaline-forming foods to work into your everyday meals:

1. Root vegetables

Due to the healing “yang” nature of these foods in traditional Chinese medicine, and their tendency to be more rich in minerals than many other vegetables, it may be safe to say that you can’t get enough of them. Look for radishes especially (black, red or white), as well as beets, carrots, turnips, horseradish and rutabaga. Ready to eat after steaming for just 15-20 minutes, root vegetables will help you feel both satiated and better grounded.

2. Cruciferous vegetables

These are the veggies we all know and love, made even more delicious with just a small amount of healthy, homemade sauce like pesto. Choose from broccoli, cabbage, cauliflower, Brussels sprouts and the like.

3. Leafy greens

These include kale, Swiss chard, turnip greens and spinach – of which spinach may in fact be the best pick. Known especially for its rich vitamin K and folate content, spinach is also packed with vitamins, minerals, phytochemicals, antioxidants and fiber, helping to improve digestion and even vision.

4. Garlic

A true miracle food, garlic appears at the top of innumerable lists of foods that encourage overall health, and alkaline-forming food is no exception. Among its other benefits are its ability to promote cardiovascular and immune health by lowering blood pressure, cleansing the liver and fighting off disease.

5. Cayenne peppers (capsicum)

As part of a family of potent, tropical peppers which contain enzymes essential to endocrine function, cayenne is among the most alkalizing foods. It is known for its antibacterial properties and is a rich supply of vitamin A, making it a helpful agent in fighting off the harmful free radicals that lead to stress and illness.

6. Lemons

Lemons may be the most alkalizing food of all. As a natural disinfectant, it can heal wounds while also providing potent and immediate relief for hyperacidity and virus-related conditions, as well as coughs, colds, flu and heartburn. Lemon also works to energize the liver and promote detoxification.

So it can’t hurt to think twice about what’s on your plate at your next meal, but not doing so might. Just applying that age-old motherly advice to “eat your vegetables” can be a solid first step in achieving better health.

Wikio

Four things you need to know about cancer and Candida

by PF Louis 

(NaturalNews) Cancer and candida are apparently closely related. Some even claim Candida causes cancer, while others say they both originate and thrive in the same low pH, high acidic environment, possibly with a symbiotic relationship.

Candida yeast fungi are present to some extent in most or perhaps all of us. When the fungus overwhelms the gut’s probiotic presence is when Candida begins to be an overall health threat.

When it comes to the relationship of candida to cancer, very few oncologists will consider that possibility. This; despite the fact that there are increasing reports of cancer tumors residing amongst Candida colonies from many orthodox medical sources.

The prerequisite conditions that precipitate Candida are: Using pharmaceuticals, especially antibiotics; diets high in sugary foods and beverages, excess alcohol, cigarette smoking, and caffeine, SAD (standard American diet) with lots of processed flour and other processed foods, a long period of anxiety or worry.

The ideal probiotic bacteria to pathogenic bacteria is 85/15, maybe 80/20. When this goes out of balance, the yeast can overwhelm probiotic bacteria and infect other areas. The usual lifestyle suspects contribute to low pH, high acid inner terrain or organ environments which invite both cancer cells and yeast spores to flourish.

Here are four major areas to keep in mind about candida and cancer

(1) The overlapping and crossover symptoms of Candida overgrowth, IBS (irritable bowel syndrome), Celiac disease, and other conditions connected to chronic fatigue are mind boggling. This simple test that may determine if you have Candida overgrowth.

Have a glass of water by your bedside. Upon awakening, spit into the water. Every 15 minutes for an hour, look for the following indicators: Stringy trails from the surface saliva dangling like jelly fish tentacles, tiny cloudy spots suspended in the water, the saliva blob drops intact onto the bottom of the glass.

The later any visual indicators show, the less infected you are. Indicators showing within the first few minutes may point to a worse condition. No indicators may mean you’re free from Candida overgrowth.

(2) There are several natural remedies suggested for resolving Candida issues: Wild oregano oil, Pao D’ Arco, garlic, whole clove teas, unpasteurized apple cider vinegar, and even cold pressed virgin coconut oil is highly recommended. (http://www.naturalnews.com/033459_candida_natural_remedies.html)

Be prepared to slow down if you become overwhelmed by yeast parasites dying off. Drinking a lot of pure water and applying detox principles can help avoid this.

(3) Killing the live yeast colonies is not enough because the spores released will re-establish colonies as long as the probiotic level is low. Most probiotics will not kill yeast parasites.

But TotalFlora and ThreeLac probiotics are considered both potent enough to kill yeast fungus cells and provide friendly flora gut linings.

(4) Bicarbonate of soda (baking soda) has emerged as the cheapest and perhaps best remedy for yeast infections and related cancers. Rome oncologist and author of Cancer is a Fungus Dr. Tulio Simoncini has a high cure rate on cancer. He believes cancer is caused by Candida overgrowth, which he treats by injecting or dripping bicarbonate of soda solutions into tumor areas.

Dr. Mark Sircus, author of Sodium Bicarbonate – Rich Man’s Poor Man’s Cancer Treatment thinks the origin of cancer tumors is more complex. But he does see the connection to Candida overgrowth with cancer. He also treats cancers with IV baking soda drips or injections.

By simply drinking a teaspoonful of baking soda in a solution of pure water daily or a half-hour before meals, you can kill off yeast infections. For cancer anywhere along the digestive tract, drinking baking soda with molasses or maple syrup has worked wonders. (http://www.naturalnews.com/027481_prostate_cancer_baking_soda.html)

The molasses or maple syrup is bait for glucose dependent cancer cells to take in the baking soda’s high pH rush, which oxygenates cancer cells to death. It’s suggested by these experts and theCancerTutor.com to limit any bicarbonate of soda therapy to three weeks at a time.

Use the sources below for more detailed information.

Wikio

Five ways fish oil protects your heart and body

by Jonathan Benson, staff writer 

(NaturalNews) There are a number of scientifically-proven reasons why supplementing with high-quality fish oil is an important part of a healthy diet. Your brain, joints, muscles, heart, and skin all rely on the omega-3 fatty acids and other nutrients in fish oil to function as they should — without these nutrients, your body is much more prone to disease, degradation, and ultimately death. Here are five specific ways that fish oil helps prevent disease and promote lasting health and longevity:

1) Fish oil reduces disease-causing inflammation. Fish oil contains two powerful omega-3s, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), that have been shown in numerous scientific studies to quell inflammation. When taken regularly, fish oil that contains a high ratio of both EPA and DHA can help lower the inflammatory response associated with conditions like rheumatoid arthritis, lupus, and chronic back pain, as well as protect against the development of these and other diseases that often result from chronic inflammation.

A 2008 study published in the Journal of the Federation of American Societies for Experimental Biology, for instance, found that fish oil actually promotes the body’s own natural healing response to inflammation. Based on the findings, the omega-3s in fish oil help modulate the body’s immune response by maximizing healing potential and minimizing inflammatory damage, which in turn buffers the bodily conditions that typically lead to chronic illness. (http://www.naturalnews.com/024711_inflammation_oil_fish.html)

2) Fish oil protects against cancer. EPA and DHA, the two most widely-researched components of fish oil, also appear to be powerful cancer fighters, as illustrated in a 2010 study published in the journal Cancer Epidemiology, Biomarkers & Prevention. Researchers from Seattle, Washington, found that women who regularly supplement with fish oils rich in EPA and DHA are roughly 32 percent less likely to develop the most common forms of breast cancer. (http://www.naturalnews.com/029235_fish_oil_breast_cancer.html)

Similarly, a 2001 study published in the Lancet journal revealed that fish oil effectively inhibits the onset and spread of prostate cancer in men. The researchers involved with that particular study concluded that the DHA in fish oil is primarily responsible for thwarting prostate cancer, as this essential fatty acid activates a receptor in the body that possesses known anticancer properties. (http://www.vitasearch.com/get-clp-summary/29340)

3) Fish oil slows the aging process. Besides chronic inflammation, one of the primary causes of rapid aging is a shortening of DNA chromosomes known as telomeres, which are located on the ends of DNA strands. Over time, these telomeres, which act as “time keepers,” shorten, which slows the division of chromosomes responsible for sustaining health. Telomeres that are too short are also unable to facilitate the creation and repair of stem cells. (http://www.naturalnews.com/037360_aging_telomere_longevity.html)

Supplementing with fish oil; however, can help protect the integrity of telomeres, which in turn can help slow the aging process. Researchers from Ohio State University (OSU) discovered recently that healthy adults who supplemented with between 1.25 grams and 2.5 grams of fish oil every day for four months altered their fatty acid profiles so significantly that the telomeres in their white blood cells remained far more preserved than normal. (http://www.naturalnews.com/037407_fish_oil_anti-aging_supplements.html)

4) Fish oil lubricates joints and builds muscle. Whether you suffer occasionally from acute joint pain following a heavy workout, or chronic joint pain in the form of gout or arthritis, you can benefit from the anti-inflammatory effects of fish oil. Often referred to as a joint lubricant, fish oil effectively targets the molecules that cause inflammatory flareups, as well as helps balance the ratio of omega-3 to omega-6 fatty acids, making it an effective pain reliever in a variety of contexts. (http://www.naturalnews.com/026806_pain_fish_oil.html)

Since EPA and DHA are capable of being stored in the phospholipid bilayer of cells when taken in high enough doses, fish oil can also be a powerful muscle builder. Based on the science, the omega-3 fatty acids in fish oil help promote protein synthesis while limiting degradation, which is the perfect combination building lean body mass. (http://www.bodybuilding.com)

5) Fish oil protects against heart attacks, promotes brain health. The cardioprotective benefits of fish oil are perhaps its most well known attributes, as omega-3 fatty acids have been shown time and time again to protect both the heart and cardiovascular system against debilitating illness. Clinical evidence shows that omega-3s protect against high cholesterol by reducing systemicinflammation, as well as balance blood pressure and protect against heart disease.

Omega-3s also play a crucial role in brain health, as a significant portion of brain tissue is composed of these fatty acids. Supplementing with fish oil, in other words, can remedy a host of cognitive abnormalities like chronic “brain fog,” depression, neurological disorders, and dementia. Metabolically, omega-3s protect nerves, cells, and various other components of the brain against stress and inflammation, which in turn helps protect memory, hormone production, and nervous system function. (http://www.naturalnews.com/033580_omega-3_cognitive_function.html)

Wikio

How the Frequency Progression Works

Here’s one truism we can all agree on: your body doesn’t want to build muscle unless it’s absolutely necessary. A muscle must be challenged to work harder so your physiology has no choice but to manufacture new muscle tissue to adapt to the demand.
Exercise variety is important and necessary to offset overuse injuries, but merely switching from a standing barbell curl to a dumbbell hammer curl won’t do anything to spark new growth in your biceps. This is true for training any muscle group.
You might get sore when you switch to a new exercise, but that’s mainly because the muscle is being challenged in a different way: it doesn’t mean the muscle has to grow to meet the demand. A better strategy is to find a free weight or body weight exercise that you like, and increase the frequency of training that movement over the course of 4-6 weeks.
Frequency Progression
What it’s best for: muscle growth
Explanation: we all know that increasing the load of a movement is great for building strength, and some muscle growth will follow. However, I’ve found that the fastest growth occurs when you significantly increase the weekly training volume for that muscle group.
Let’s take two guys (Jim and Tim) that perform the pull-up, as an example. Jim weighs 180 pounds and does the pull-up twice per week for 6×4 with an extra 30 pounds of weight attached to a chin/dip belt. You can calculate his weekly training volume with this equation: load x total reps = volume. Since his load is 210 pounds and his total reps are 48, his weekly volume is 10,080.
He’s been feeling pretty strong so the following week he adds 10 more pounds to the chin/dip belt. Now his weekly training volume for the pull-up is 10,560 (220 pounds x 48 reps).
In other words, Jim’s weekly training volume increased 5%.
Tim weighs 210 pounds and has been doing a body weight pull-up for 6×4 twice per week. Therefore, his weekly volume was the same as Jim’s first week: 10,080. Tim has been feeling strong too, but instead of adding an extra 10 pounds to a chin/dip belt he decides to add an extra pull-up workout, thus increasing his training frequency to three times per week. So if we plug in the numbers for Tim’s second week we get a volume of 15,120 (210 pounds x 72 reps).
In other words, by simply adding one extra body weight pull-up workout Tim increased his training volume by 50%!
So which method do you think would send a stronger signal for new muscle growth: a 5% increase in weekly volume or a 50% increase? Yep, you know the answer.
The irony is that it’s easier to add an extra pull-up workout than it is to strain like hell with more load to achieve the same 6×4 workout.
Now, I must state that for maximal strength gains you must focus on adding load to your workouts. But when fast muscle growth is the goal it makes perfect sense to increase the frequency for that movement because it results in a significantly higher weekly volume.
Exceptions to the frequency progression are a barbell squat, bench press and deadlift. However, use the frequency progression for any upper body lift or single-leg exercise and you will build new muscle more quickly.
How to use it: add one extra workout per week for the lagging body part. Perform around 25 total reps with a load that allows 6-8 reps per set. Keep adding one extra workout for that movement for 4-6 weeks straight.

Stay Focused,
CW

Wikio

Interview with Ross Enamait about Achieving a High Standard of Fitness

Allow me to introduce you to Ross Enamait, who is a coach to professional fighters and has been a hardcore athlete for most of his life. I’ve admired Ross for a number of reasons, but I think one of his finest qualities is his old school nature combined with a talent for innovation.

Ross Enamait – Founder of RossTraining.com

Not too long ago, I decided I wanted to get to know him a little better. So, I sent off a list of interview questions to see what he’s all about. I’ve followed Ross on and off over the years, but honestly, I wasn’t entirely sure what to expect. What I did know is that whatever it amounted to, it’d be good. Ross is one of those guys who has been around the block a few times. He knows his craft better than most athletes and fitness trainees ever will because he’s been training and coaching with extraordinary success for a long time.

It comes as no surprise that this is one of the best interviews I’ve ever featured here on Physical Living. If you want to get a glimpse into the reality behind what it takes to achieve a high standard of fitness, you will enjoy this interview. Ross pulls no punches. He’s got nothing up his sleeve. And if you follow his advice, you too can achieve a high standard of fitness.

And if you get just one key insight from this interview, then it’ll have been worth it. And I’d be willing to wager that you’ll a lot more than that.

Let’s dive right in.

Can you tell us a little bit about yourself including your background in athletics and fitness and also what you do today?

I’ve been involved in athletics my entire life. I don’t recall a time when I wasn’t somehow involved in a competitive sport. I started as a young child and continued through college and beyond. I did however suffer several hand fractures as a boxer so I eventually transitioned to coaching. I now train professional fighters. I’ve done so for many years and have what I consider to be the best job in the world.

OK, I’ve seen you use barbells, dumbbells, sandbags, kegs, weighted vests, ab wheels, jump ropes, resistance bands, and practically every other type of home gym equipment you can think of – and then some. But what’s the deal – no shake weight?

The shake weight symbolizes everything that is wrong with the fitness industry today. It’s a product that is more gimmicky than anything I’ve ever seen. Yet despite the countless parodies and jokes, I read that the shake weight brought in more than 40 million dollars in revenue in less than a year. Such a financial success shows that the consumer is both misinformed and desperate to improve.

Makers of products like these are only concerned with their bottom line. The goal isn’t to improve people’s lives, but rather to see how much revenue can be generated in a short period of time.

The take home lesson from the shake weight is simple. Consumers must do their homework. Be a skeptic and don’t be so impulsive. If what is being advertised sounds too good to be true, it probably is. Instant gratification doesn’t exist in the world of health and fitness. If you wish to improve, patience, diligence, and consistency are more important than anything.

What are some of your favorite training tools and why?

I can’t pinpoint a single tool as I have worked with so many different things over the years. I have used free weights, odd objects, bodyweight exercise, medicine balls, large tires, sledgehammers, resistance bands, and weighted vests, just to name a few. I also have loads of homemade contraptions that I’ve put together over the years. Each tool is potentially valuable depending on what you are trying to develop. To label a tool or group of tools as personal favorites wouldn’t be accurate for me. My own preferences vary from time to time depending on the goals that I’m working to achieve.

You and I both know that you can’t buy fitness. That said, for someone who’s interested in outfitting a home gym with limited funds and/or limited space, what do you think would be the best overall investment(s)?

I’m not a fan of generalizations so I can’t make a universal recommendation regarding which tools an individual should purchase for a home gym. An individual could do quite well with nothing but his own bodyweight. Perhaps then a pull-up bar is one worthwhile suggestion.

There are also plenty of inexpensive options that an individual could add to spice up his home-based training. One example that I recently posted to my Youtube channel shows how a simple pair of furniture sliders can provide a full body workout.

http://www.youtube.com/watch?v=ykf6aQGtrQg

Clearly, the sliders are just one of many options but they’re a prime example of how you can do well with little or nothing in terms of equipment.

In summary, I’d first consider the goals and needs of the individual. For example, a competitive boxer would probably want his own heavy bag. A powerlifter would prefer a barbell. The tools that make sense for the individual depend on what he is trying to develop. For the non-competitive crowd, I would start with a simple set-up. Don’t be fooled to believe that you need an elaborate home gym to progress. You can start with little or nothing and eventually acquire additional tools over time. You’ll also see that there are plenty of homemade options that require little or no craftsmanship. A homemade sandbag is a prime example. Such a tool is easy to construct and can provide a tremendous full body workout.

What is one piece of equipment that most people don’t have or use, but you think would be a great addition for many people?

As with the previous question, it is difficult to pinpoint a single piece of equipment. Using myself as an example, I have put together many homemade tools that have been quite valuable. I couldn’t say that one ranks above all others however. The value of a particular tool will vary depending on the needs of the individual.

One of the problems with the industry today is that generalizations are often pushed towards specific populations. It is important to remember that training is an individualized process. No two people are the same. We are all unique in terms of goals, past experiences, strengths and weaknesses, interests, and more. There isn’t a single tool or style that should be applied to the masses. There are even times when I have athletes who compete in the same sport doing entirely different things in the gym. The fact that two athletes compete in the same sport doesn’t mean they have the same needs. A trainer must evaluate each athlete individually. Cater the training based on the uniqueness of the individual, as opposed to telling everyone to blindly follow the same road.

Note From John: Here are some more budget training ideas from one of Ross’s videos.

You have a knack for creating do-it-yourself solutions when a training tool either isn’t meeting your needs or you don’t want to pay almost $200 for what amounts to a couple of straps and handles (I won’t mention names!). What are the benefits of building your own equipment and what are some of the more popular/useful options out there that someone could consider? If you’ve got some tutorials, please include some links, too.

There are two potentially key benefits to constructing your own equipment. First would be building a piece of equipment that doesn’t have a commercial counterpart. And second would be to build a tool at a fraction of the cost of the commercial option. I can provide an example for each.

In early 2011, I built a hamstring training tool that I hadn’t seen previously. The design that I built in 2011 was actually a modification to a previous idea that I built in 2010. In each case, I started with a general idea and searched for commercial options. When I saw that none were available, I took matters into my own hands and constructed it myself. The inexpensive tool that came as a result of my brainstorming has proved to be one of my favorite hamstring exercises. You can see a video demonstration of the tool at the 5:15 mark within the following video:

As for the second potentially useful reason for building equipment, there are significant cost savings in many cases. For example, consider the high price of many commercial sandbags. I have used homemade sandbags for 15+ years now. They work just as well at a fraction of the cost. I’ve also built several rugged suspension trainers for approximately $20 each. They too work as well as any commercial option.

It is also worth noting that homemade equipment can actually be stronger than some of the commercial options. My homemade dip belt is stronger than anything I’ve ever seen on the market. I built it for a fraction of the cost. The chain used for my belt is much stronger and thicker than anything you will find at the sporting goods store.

Building something doesn’t mean you are somehow doing yourself a disservice. In many cases, you may actually be creating a stronger and safer tool.

As for tutorials, my Youtube channel is filled with homemade equipment ideas. You will find several within:

http://youtube.com/rossenamait

Note from John: I’ve been a subscriber for years, and you should be, too!

What is the value of bodyweight training, and how do you think this method fits into the overall picture when it comes to fitness training and strength and conditioning? Is it merely a good supplement to equipment-based exercise, or can it be used as a stand alone training modality?

The possibilities for bodyweight training are endless. There are loads of athletes who have thrived on nothing but bodyweight exercise.

It is worth noting though that different people have different interpretations of what constitutes bodyweight training. Some consider bodyweight exercise to mean exercise that is devoid of any equipment. Personally, I’m not too concerned about precise definitions. If a simple piece of equipment can enhance a bodyweight movement, I’m all for it.  For example, I will often add a weighted vest to a traditional bodyweight exercise. I will also use bodyweight-based tools such as a suspension trainer, an ab wheel, a pull-up bar, furniture sliders, and so on.

With such an approach, numerous progressions and variations become available to you. There is always a way to take a common exercise and make it more difficult. There is always a challenging progression or variation that you can work towards achieving.

One of the classic downfalls to bodyweight training comes from those individuals who aren’t knowledgeable on the subject. Many people think of bodyweight exercise as nothing more than squats, pushups, and pull-ups. Their interpretation of a bodyweight progression is to perform more reps. And while performing higher reps can be useful at times, there are many other ways to progress with bodyweight exercise.

In summary, bodyweight exercise itself isn’t limited, but in many cases knowledge in regards to the modality is often what limits this style of training. With some creativity, you can take bodyweight exercise to levels that many individuals will only dream of achieving.

What are some of the unique advantages and challenges that come with bodyweight training and what are some of your go-to exercises?

The greatest advantage is that you are your own gym. You can train almost anywhere. In the time it takes to drive to a gym, it would be possible to achieve a quality bodyweight routine at home with little or no equipment. Such convenience can be extremely useful to the busy, working adult.

I also enjoy the creativity that comes along with bodyweight exercise. Unlike free weights where you just add more weight, bodyweight exercise often requires a more creative approach to making an exercise more difficult. I welcome and enjoy the unique challenge that comes as a result.

As for go to exercises, I’ve always enjoyed handstand pushups. I’m also a big fan of the pull-up bar and dip bar. I often add significant loads to each. From a conditioning standpoint, burpees are certainly a favorite. I also enjoy running steep hills, which could certainly be viewed as a bodyweight exercise.

No doubt because of your boxing background, you’re a big fan of the jump rope. What are some of the things that most people don’t know about jump rope training, but should? Also, what are some things you can do with a jump rope that people in the non-boxing world wouldn’t necessarily know about? Do they fill a certain need when it comes to training goals that most other tools just can’t?

The jump rope is obviously a useful conditioning tool. What makes it unique however is that while you are conditioning yourself, you are also targeting additional objectives. Few tools offer so many simultaneous advantages. As you are conditioning yourself, you are also improving qualities such as footwork, coordination, rhythm, and mental focus. Each turn of the rope requires concentration and coordination. You are thinking and reacting constantly throughout the session. This becomes particularly true as you quickly switch between different turning styles and patterns.

In addition to the obvious physical benefits, the rope is also fun to use. There are always new and difficult turning styles that you can progress towards. Ropes are also inexpensive and make for an ideal indoor conditioning tool. You can use it year round regardless of the weather.

Note From John: Here’s some footage of Ross training with the jump rope, including some training progressions.

And what about sandbags – why is this such a prominent training tool in your collection, and what advantages does this have over other training tools?

Sandbags are valuable for many reasons. First, they are inexpensive and easy to use. Perhaps more importantly though, sandbags can be used to improve several objectives. Whether your goals are strength, power, endurance, or a combination of each, there is a sandbag option available to you.

As for application, sandbags can be used to replicate many lifts, but also allow for exercises that wouldn’t otherwise be possible with conventional tools. Carrying, shouldering, and loading a heavy sandbag are a few examples. Not only are you contending with the awkward nature of the bag, you are working with a movement that can’t be performed with a dumbbell or barbell.

The strength developed through heavy sandbag training is particularly useful for anyone involved in a contact sport such as wrestling, rugby, or MMA. This unique type of strength that comes from sandbags isn’t easy to describe to someone who hasn’t trained with them before. Those who put their hands on a heavy sandbag for the first time are usually in for a rude awakening.

What are some of the biggest mistakes you see new and experienced trainees making in their fitness program?

Two of the most common problems that I see are paralysis by analysis and program jumping. With the first, individuals drive themselves crazy by analyzing every detail of training. As a result, they don’t get anything done. At times, it can be useful to think less and do more. No one starts with a perfect plan. Training is like many things in life. You learn by doing.

Program jumping is another common problem where individuals hop from one program to the next. These people don’t exhibit the patience that is necessary to bring about true, meaningful results. They become impatient after a few weeks and quickly move on to a new flavor of the month.

It is important to realize that results take time. You don’t need a fancy or elaborate plan to improve. The fundamentals work well if you work with them consistently. It is not an overnight process though. Real results require a significant investment in time. There are no shortcuts to the top. If you are not patient with your development, do not expect to achieve anything significant.

How would you get a beginner or intermediate trainee who has been struggling to take it to the next level on the right path towards improvement? What steps would you suggest?

If an individual is struggling to improve, he needs to evaluate his own commitment. I don’t sugarcoat anything. Getting stronger or better conditioned isn’t a complex process. Gains will come if you work hard in the gym and live a clean lifestyle outside of it.

Most people who have trained for a significant amount of time without improvements aren’t working as hard as they think. Not everyone has the same interpretation of what constitutes hard work. If an individual isn’t willing to put in the work, I won’t waste my time with them.

At some point, we must all ask ourselves how bad we want to improve. How much are we willing to sacrifice to reach the next level? This type of question isn’t answered in one day. You must be willing to answer the question day after day through action. Verbal statements don’t mean anything to me. You need to show me that you are willing to work.

Those who reach the top didn’t fall there. They climbed up the ladder one arduous step at a time. It is a long and strenuous journey. Whoever said it would be easy was lying.

I’ve seen footage of you doing triple-clap pushups and full-extension ab wheel rollouts while wearing 3 weight vests, among many other impressing feats of strength and athleticism. Firstly, is there anything you can’t do? And in all seriousness, what advice would you give to someone who wants to work towards a high standard of fitness and achieve extraordinary success?

First, thank you for the kind words. As for what I can or can’t do, it is important to realize that I have been training consistently for over 20 years now. When you see me or anyone else perform a challenging exercise, you only see the end result. Years of diligent training often came before the execution of a particular lift or movement. Things don’t necessarily come easy for me, but I do work extremely hard. I approach training with the mindset that if I set out to accomplish a challenging goal or feat, it is only a matter of time until I get it done.

I’m not a big fan of being realistic. I’d rather be a bit crazy in terms of what I think I can accomplish. Life is a lot more fun to live when you stop listening to the critics who want you to fail just like they did. I love being told that I can’t do something. It only makes me work harder to accomplish what others didn’t think was possible.

In summary, those who wish to succeed need to believe in themselves and display a ridiculous work ethic. When in doubt, outwork everyone else. Such an approach may sound a bit crude, but it has always worked well for me.

If you could sum of the major tenets of your training philosophy, what would they be?

The primary principle that defines my style is to focus on the uniqueness of the individual. What makes sense for one athlete may not make sense for another. Respect and accept each person as a unique individual. Don’t try to force generic principles down the throats of each person you train. Get to know the athletes. Find out what makes them tick. Find out where they are trying to go. Find out what has been holding them back. Address their specific needs and view their case as a unique problem that requires a unique solution.

I do know that one of the theme’s of your training philosophy is consistent, hard work, and you tend to lean more towards the hardcore type of coaches out there (no offense to cardio kickboxing instructors). Apart from sound program design and intelligent training, what are some of the other things you do to make sure you can perform at your peak – active recovery, specific nutrition strategies, rest and recovery, etc.?

I don’t do anything too fancy to foster recovery. Proper planning is more important than any recovery strategy. For example, if you try to hit a new PR with your deadlift every day of the week, it isn’t going to matter how much sleep you receive at night. You aren’t going to recover properly from day to day. Knowing what you can and should handle is as important as anything. You need to be in tune with your body. Push it when it makes sense to push it, and know when to back off.

It is also worth noting that work capacity builds over the years. What I can handle today is much more than what I could handle ten years ago. My ability to handle more work isn’t based on what I eat or how I sleep. It’s a matter of consistent work that accumulates over the years.

Personally, I probably sleep less than most. I run a business and have two young kids. Does any parent to young children sleep 8 hours a night? I haven’t met one. I sleep when I can, eat as a clean as possible, and push myself in the gym. Sure there are days when I may be a bit tired, but that doesn’t mean I pack my bags and go home. I put in the work day after day, no matter how I feel.

I know what I want to achieve so I make the sacrifices that are necessary. Nothing worth having is easy to acquire. It is supposed to be hard.

Do you follow and recommend a specific nutritional approach, or do your recommendations vary from person to person? Regardless, what are some of the typical nutrition strategies that you employ for fueling better health and peak performance?

I do not follow any specific dietary plans. My nutritional beliefs are that of common sense. I’m not a fan of micro-managing the process of eating. I eat when I’m hungry and I don’t count calories or nutrient ratios. As for selections, I eat real food while steering clear of the man-made, processed junk that fills most supermarket shelves. The bulk of what I eat once flew, grew, swam, or walked. As for beverages, I drink loads of water and enjoy fresh raw milk.

It is also worth noting that I don’t beat myself up if I eat something such as a bowl of ice cream. Yes, I eat healthy for the most part, but I don’t live a life of deprivation. Life is already too short. It is okay to go out and enjoy yourself from time to time. I can always make up for it in the gym.

You often post inspirational stories to your blog, which is one of my favorite aspects of your site because I think it helps us get connected to the deeper reasons why we train and strive to improve ourselves. What drives you to excel on a daily basis, and what have you found is the key to your success in this area?

I am extremely passionate about my work and the betterment of my athletes. It is my passion that drives me. If you really want something, you figure out a way to get it done. I’m hungry to improve and I stay hungry. The last thing I want is to look back at my life and wish I had done more. Too many people live life as if there was a rewind button that will let them try again.

In addition, as a father, I want to be a positive role model to my children. I don’t want to be the guy who just tells his kids how to live. I prefer to lead by example. Actions are more powerful than words. How can I expect my kids to live a particular way if I’m not willing to do so myself?

Does your motivation come from within, or from others, or a combination of both? Something else?

I’m not a fan of motivational tricks. Passion is much more powerful. Too many people make the mistake of searching externally for motivation. True motivation comes from within. It starts with passion. Once you are passionate about achieving something, the motivation to pursue your passions will already be present. How could I not be motivated to achieve something that I am so passionate about?

Is there one particular inspirational story that really resonates with you, and just gets you every timethat you could share?

No, I can’t say that there is a single favorite. I don’t post inspirational stories with hopes that they will be compared to each other. What I do instead is post stories from people who have overcome every imaginable type of adversity. Whether it is old age, a disability, an injury, etc., I want to show people that there is always someone else who is worse off than you. And not only are they worse off, they continue to move forward regardless of the unfortunate hand that they’ve been dealt.

In summary, the true value of the inspirational section isn’t in a single story, but rather the diversity of the entire collection.

Where is the best place my readers can find more information about you and your work?

I update my blog regularly at http://rosstraining.com and I have several tutorials posted to my Youtube channel at http://youtube.com/rossenamait

Thank you again for the interview and best of luck with your own training.

No, thank you Ross for leading from the front and providing my readers with such an outstanding interview. This was truly a pleasure and I’m sure it’ll reach a lot of people.

Speaking of which, if YOU enjoyed this interview, then get on over there and subscribe to both Ross’s blog and his Youtube channel. But before you go, please share this interview if you think others may be interested in achieving a high standard of fitness.

Ok, OK! Just ONE more training video…

If you found this article helpful, please share it with your friends and tweeps:

Tweet

CST Coach, CST-KS
Health-First Fitness Coach

Wikio

Eat your cruciferous veggies

by Hesh Goldstein 

(NaturalNews) Before getting into why you should do this, let’s lay out the playing field.

The team is made up of bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, kohlrabi, radishes, rutabaga, turnips, and watercress.

First and foremost, cruciferous veggies contain lots of cancer-crushing compounds like isothiocyanates (ITCs). So, a simple thing like eating these guys raw can protect one from bladder cancer. Out of a random test of 1,400 people, the ones that ate the most ITCs in their diet were less prone to developing bladder cancer, with seniors and smokers getting
the best protection.

Broccoli sprouts, for example, are loaded with ITCs. There was a study done with rats that found that they more they ate the less likely they were to get bladder cancer and if the did, the cancer progressed very slowly.

Then, scientists discovered that the ITCs boosted the enzymes that protected the cells from oxidation. And we know that oxidation contributes to cancer. What happens is that the kidneys process the protective compounds and eventually flush them into the bladder, where they wait for you to go to the bathroom. This means that the ITCs spend lots of time in close contact with the bladder lining, where cancer is most likely to develop.

But cooked cruciferous veggies do not offer the same protection as raw because cooking can destroy the ITCs. What’s good to do is to cut up a variety of these veggies, keep them in the fridge, and snack on them with a bit of hummus or tasty cole slaw.

Broccoli, again, could better your odds of beating breast cancer and radically cut your chance of getting it in the first place. This is what cruciferous veggies do best.

Also, broccoli, cabbage, watercress, kale, cauliflower and the other crucifers are rich in plant compounds called glucosinolates. The bacteria, in your gut, breaks them down into other substances likesulforaphane, indole-3-carbinol, and ITCs, to name a few.

What happens next is these compounds cause cancer cells to commit suicide. This process is known as apoptosis. They also help prevent cancerous changes in your cells and change the way your body uses estrogen, so that less of the hormone fuels cancer growth.

Okay, sulforaphane is an antioxidant that revs up an enzyme in the body that gets rid of dangerous toxins. Therefore, eating the cruciferous veggies rich in it links to lower cancer risk. The people that conduct the studies with sulforaphane, because of its slowing of the growth of breast cancer cells, are hopeful that one day it could prevent estrogen-positive breast cancer.

Then, indole-3-carbinol breaks down further into diindolymethane (DIM), which prohibits two proteins that help breast cancer and ovarian cancer spread through your body. One study found that treating cancer cells with DIM reduced their spread by 80 percent.

The experts say that this could make the current cancer treatments like radiation and chemotherapy more effective, since DIM could stop the cancer from spreading or at least slow it down. DIM also boosts immune function, which may prevent cancer from ever getting stated.

Personally, I cannot believe the “cancer business” would ever consider this because the compound could radically affect their profits.

There is new research that connects crucifers high in ITCs, particularly raw white turnips and bok choy (Chinese cabbage), to a lower risk of breast cancer in postmenopausal women. Younger women benefitted as well, but for a different reason. Premenopausal women with certain types of genes faced a much higher risk of breast cancer than other women. But, if they ate cruciferous veggies, their risk dropped significantly.

You ladies that eat lots of things that had a face and a mother should take special care to pile on the crucifers. Grilling, pan-frying, smoking, barbecuing, and even broiling meat creates PAHs and HCAs, two carcinogens linked to breast cancer.
In one study, the more grilled, barbecued, or smoked meats women ate, the more likely they were to develop breast cancer. And God forbid they ate lots of meat but fewer fruits and vegetables, the cancer risk jumped even higher.

Oh yeah, an interesting note about barbecuing dead, rotting flesh – the fat from the dead whatever that drips down onto the charcoal instigates a chemical called benzoapryne that flows upward and covers the dead body. When you eat it it’s as if you just smoked a carton of cigarettes at one time. Do you think that cancer could arise from this?

So, loading your plate with lots of fruits and veggies, particularly those rich in ITCs like crucifers, could possibly offset some of that risk if you are a meat-lover. White turnips, for example, are a great source. Raw, they contain an incredible 17 times more ITCs than bok choy.

Watercress comes in with a close second with 16 times more ITCs than bok choy.

Then there are Brussels sprouts. These along with broccoli, cabbage, and cauliflower can all protect you from colon cancer. They all contain a natural plant compound called glucobrassicin, which breaks down in your belly into indole-3-carbinol (I3C).
Yeah, it’s hard to pronounce but gets digested even further, eventually turning into DIM. Evidence shows that DIM is behind the cancer-protection afforded by brassicas.

Tumors develop for two reasons:

1. Damaged cells multiply uncontrollably, forming tumors.
2. Damaged cells stop responding to signals your body sends them, telling them to die.

Certain compounds, such as DIM, help damaged cells to die when they should, so they don’t keep multiplying and turn cancerous. That’s why experts now think that eating brassicas like broccoli and Brussels sprouts may prevent colon cancer from developing and even slow the growth of existing cancer. That, in turn, could make traditional treatments more effective. Best of all, DIM does this without causing side effects, unlike medications.

How you eat them matters, though. The amount of protection you get from food depends partly upon how you prepare it.

Crucifers can lose 30 to 60 percent of their cancer-fighting compounds during cooking, but different methods yield different results. One study found that cooking red cabbage over low heat on the stove or lightly steaming it actually increased the cancer-fighting power.

Raw, however, may be the way to go. Rats that ate raw fresh watercress, green cabbage, and broccoli for nearly four months had fewer colon cancer markers than rats on regular diets.

Juicing does not work according to the study as vegetable juice had no effect on cancer in an animal study, nor did supplements made from the protective compounds in the vegetables.

Simple cabbage has surprising healing properties that combat infectious skin problems, strengthen weak bones, and lessen arthritis pain because cabbage and other cruciferous veggies have two nutrients that improve osteoarthritis pain and keep the disease from getting worse.

*Vitamin C reacts with iron to build healthy joint cartilage and antioxidants like vitamin C also keep you from losing cartilage and slows the progression of osteoarthritis (OA). In one study, people who got lots of vitamin C were less likely to have knee pain or see their OA get worse, while those in another study had fewer and smaller bone marrow lesions, which are the markers of arthritis, joint pain, and worsening OA.

*Cabbage and its fellow crucifers are also chock-full of vitamin K, which regulates the growth of bone and cartilage. Seniors, for example, with higher blood levels of vitamin K had fewer signs of hand and knee OA, in one study. The researchers feel that too little vitamin K may lead to shrinking cartilage and the growth of bone spurs common in arthritis.

*If ever the time came that we could go back to manure as fertilizer, most of there afflictions could be alleviated. But since the Rockefellers control the petro-chemical fertilization, that chance is slim. Thousands of people are attesting to the fact that the organic sulfur crystals relieve one of this agonizing joint pain.

Besides building cartilage, vitamin C may directly affect your bone health. It is a key part of the proteins that form collagen, one of the building blocks of bone, ligaments, tendons, and teeth. Plus, it stimulates your body to make bone cells.
In postmenopausal women, higher vitamin C is associated with greater bone mineral density, an indicator of bone strength.

Vitamin K is essential in building osteocalcin, another major protein in bones. A shortage of vitamin K weakens your bones, and studies link low-K diets to lower bone mass density (BMD) and a higher risk of bone fracture.

If, however, you boost your vitamin K intake, it keeps you from losing calcium through urine, reduces the amount of bone your body breaks down, and increases the amount of bone in your body. In a 10-year study, women who got the least vitamin K in their diets were 30 percent more likely to fracture their hip, while other research found that men and women who got the most vitamin k were 65 percent less likely to fracture a hip.

As early as the 1930s, scientists realized vitamin C helped heal cold sores and other lesions caused by the Herpes simplex virus. Further research showed it could help heal outbreaks twice as fast as simply waiting, probably because it enhances your immune system and fights viruses.

When it comes to vitamin K, ordinary boiled cabbage is best. Just half a cup of cooked cabbage meets 100 percent of your daily K needs, not to mention almost half your vitamin C requirements, in only 17 calories.

If you want more vitamin C, start adding raw red cabbage to salads and cole slaws as a cup of chopped cabbage provides 85 percent of the day’s vitamin C and about 40 percent of your vitamin K, all in only 28 calories.

Back to broccoli. It has two powerful cruciferous chemicals that can amp up your rundown immune system, to ward off viruses and keep you healthier throughout the year.

When you sit down to a meal with broccoli, cabbage, or kale, you are helping your immune system to fight off infections. DIM, one of the compounds formed when you digest these foods, pumps up your immune system by increasing cytokines, the proteins that help regulate immune cells, increase more macrophages, which are immune cells that help kill bacteria and tumor cells, and increase two-fold the number of white blood cells, which fight off infection by killing the bugs attacking your body.

Again, sulforaphane boosts the immune system as well. It increases the killer immune cells, helps produce more cytokines and lymphocytes, and stimulates other parts other parts of the immune system. What’s more, certain crucifers like broccoli are excellent sources of vitamin C, another virus-busting nutrient. Try some broccoli or Brussels sprouts with a
meal to ward off a sickness instead of turning to synthetic meds.

Last but not least, cauliflower. Eating cauliflower at least once a week is effective in protection from deadly forms of prostate cancer. Crucifers are full of natural cancer-fighting compounds, including ITCs, indoles, and sulforaphane, which help protect the genetic material in your cells from damage.

What’s more, broccoli is high in phenols, the plant substances that boost your immune system and stamp out dangerous compounds that can lead to cancerous changes in your body. Anyway, here are what crucifers like broccoli and cauliflower can do for your prostate.

They can evade aggressive cancers if eaten more than once a week and they can shrink prostate tumors. And if tomatoes and broccoli are eaten together, they combine to create more of an impact because of the heavy natural cancer-fighting properties in them.

To gain optimum benefit you should eat about one-and-a-half cups of broccoli daily, along with two-and-a-half-cups of fresh tomatoes, or one cup of tomato sauce, or half a cup of tomato paste.

To be and stay healthy, it may be necessary to alter the way you eat.

First, you need to severely minimize your flesh intake. Next, you should eat as much organically grown produce as possible and eliminate all GMOs (bear in mind all flesh foods the walk or crawl are fed GMOs in their feed).

If you sprinkle some curry on your cauliflower it does wonders. PEITC, a compound in cruciferous veggies, and curcumin, a compound in curry seasoning, can stop new prostate tumors from developing and stop existing ones from spreading.

Then chew or chop your veggies because the PEITC and other ITCs form when the plant’s cells get crushed up during chewing or chopping. Be sure to chew the crucifers thoroughly so they turn to saliva in your mouth and you wind up drinking them. That way you’ll get the most prostate protection.

Last but not least, did you ever see Technicolor cauliflower?

You can now buy cauliflower in purple, orange and green. For real! The purple one are loaded with anthocyanin, the same phytochemical found in red grapes and red wine; the orange ones are loaded with beta carotene to the tune of about 25 times more than the white; and the green take the cake with more vitamins C and A.

Bon appetit!

Aloha!

Wikio

Rien ne vaut le miel pour soigner la toux infantile ! –

Nos parents ou grands-parents nous ont souvent donné une bonne cuillère de miel ou préparé une tisane avec du miel, quand enfant, nous avions la toux. Sur le site Creapharma on appelle ce genre de préparations des remèdes de grand-mère (on parle aussi parfois de traitements naturels ou remèdes à faire soi-même). L’image de ce remède “maison” est parfois négative aux yeux de la science et de son objectivité scientifique. Deux études ont toutefois démontré le contraire. Chez les enfants, le miel est même plus efficace que les médicaments classiques comme le dextrométorphane (pour soigner une toux sèche).

L’utilisation du miel en cas de toux chez les enfants est aussi une réelle alternative pour nos lecteurs canadiens. Dans ce pays (selon nos informations) les antitussifs sont contre-indiqués chez les enfants de moins de 6 ans (en France ils sont contre-indiqués chez les moins de 2 ans et aux Etats-Unis chez les moins de 4 ans). 

Etude israélienne

La première étude est israélienne, elle est parue dans l’édition de septembre 2012 de la revue scientifique Pediatrics. Ce travail de recherche a porté sur 300 enfants de 1 à 5 ans qui souffraient de toux. Les chercheurs ont donné à un groupe d’enfants une cuillère de miel avant de dormir et à l’autre groupe une cuillère d’une substance de même texture mais qui n’était pas du miel (sirop de datte). Dans les deux groupes les enfants ont vu leurs symptômes ainsi que la qualité du sommeil s’améliorer. Toutefois, selon les parents qui ont attribué une note sur une échelle de 1 à 7 en fonction des symptômes, le groupe qui a pris du miel obtenait une note en moyenne d’un point supérieur au groupe placebo (sirop de datte).  

Selon ces chercheurs, le miel est extrêmement riche en antioxydants grâce à ses composants comme la vitamine C ou les flavonoïdes.  Le miel a aussi une action anti-infectieuse (on sait que la toux sèche est souvent d’origine virale ou bactérienne). Une autre propriété intéressante du miel est sa capacité presque mécanique à faire saliver l’enfant, cela permet de mieux lubrifier les voies respiratoires supérieures (pharynx, larynx, bouche) et s’avère particulièrement efficace en cas de toux sèche.

Etude américaine

Une autre étude  américaine, réalisée par l’Université de Pennsylvanie en 2007/2008, parue dans la revue scientifique Archives of Paediatric and Adolescent Medicine, avait montré que le miel était plus efficace que le dextrométhorphane (une substance très utilisée en sirop contre la toux sèche).
Cette étude a porté sur 3 groupes d’enfants: avec du miel (de sarrasin), du dextrométorphane ou un placebo. Le miel et le dextrométorphane ont obtenu des résultats supérieurs sur la fréquence et la gravité de la toux. L’étude a aussi montré que le miel avait un effet sensiblement meilleur sur la toux que le dextrométorphane.
Les chercheurs ont également montré que le miel était mieux supporté chez les enfants, en particulier la nuit. Selon ces chercheurs  le bon goût du miel et son pouvoir lénifiant permettent d’augmenter la sécrétion de mucus au niveau des voies respiratoires.  L’enfant va voir sa toux diminuer et la qualité de son sommeil s’améliorera.

Vive le miel !
Le miel est reconnu par l’Organisation Mondiale de la Santé (OMS) pour son pouvoir émollient (calmant), antimicrobien et antioxydant pour soulager une gorge irritée.  Son bas coût et le fait qu’on puisse l’acheter mondialement dans de très nombreux commerces en fait une substance de premier choix en cas de toux ou de maux de gorge.

Les parents devraient donc davantage penser au miel (et aussi aux plantes médicinales comme le thym, lire tisane de thym) lorsqu’ un enfant souffre de toux.

Contre-indication
Attention toutefois de ne pas en abuser, car le miel est calorique (riche en sucres). Les enfants en surpoids ne devront pas consommer trop de miel ou seulement en cas de toux, éviter d’utiliser du miel tout l’hiver par exemple.
De plus il ne faut pas donner de miel chez les enfants de moins d’un an, ces derniers ont un système immunitaire incomplet et ne sont donc pas protégés contre la bactérie Clostridium botulinum (pouvant se trouver dans le miel), ce microbe peut provoquer le botulisme infantile potentiellement mortel. 

Wikio