Natural ways to boost your energy at work – stimulant free!

Did you know that eating three square meals a day, without snacking,
can be detrimental to your energy levels?
When we eat, our bodies release insulin, which helps us to shuttle
the body’s primary energy source, glucose, into cells.
Glucose is a simple sugar and is used to fuel our brain, our muscles and
the rest of our organs.
By eating a meal, our blood glucose level (BCI) rises slightly and we begin to
receive energy from the foods we have eaten.
Naturally, different foods will affect our BCI. in different ways.
when you only eat three meals a day your energy levels will rise after each meal
and then proceed to crash 3-4 hours later, depending o what you eat.
If you eat small meals every 2-3 hours, however, you will have much more
predictable and stable blood glucose levels.

Eat Protein
Including a portion of lean protein in every meal will not only create greater
feeling of fullness and satisfaction, but it will also stabilize your blood sugar levels.
Some good examples of lean protein are chicken breast, turkey breast, lean beef steak
lean cuts of pork, tuna, and low fat cottage cheese.

Drink plenty of water.
Water is one of the most undervalued resources you have in your energy arsenal.
Did you know that being slightly dehydrated  can cause your brain to temporarily
shrink, and therefore cause a reduction in mental focus?

The good news is that your brain can quickly return to its full size once you re-introduce
more water to your day. The Government recommends we drink at least 8 glasses
of water  per day. But when you drink a glass of water when you wake up, 600 ml water
bottles that you can sip during the day, and another glass of water before going to bed,
you’ll have already beaten the government’s recommendation.

A word of advice, though: don’t drink water  with your  meals. whe you drink fluids
with meals, you dilute your stomach acid, which makes it harder for your body’s
enzymes to break down your food, and this could make you even more tired.
Eat real or ‘living foods’ rather than ‘dead’ or processed foods
Processed foods have a draining effect on your digestive system and energy levels.
By  eating more ‘living foods’ (e.g. raw fruits, veggies and nuts) and reducing your
intake of ‘dead’ foods (e.g. burgers,fries, pastries, lollies and chocolates) your
energy levels will increase dramatically.

Take a multivitamin with high levels of B Vitamins
Most people do not meet their body’s needs for vitamins and minerals on a
daily basis. Even a slight deficiency in one key vitamin or mineral will not only
increase your changes of getting sick but it may also leave you feeling tired and
rundown. Always look for a high quality multivitamin that contains high levels
of all the major B Vitamins, as these are important vitamins for a high energy
active lifestyle.

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More Health & Nutrition from Nutrobalance
How our body wears out
Exercise is the key to prevention
How to Exercise

Oxidation is the primary cause of aging & degeneration.It is the most penetrating
process of decay on Earth.

Steel rusts,paint flakes,a cut apple get brown and meat rots. These are all examples
of oxidation. Oxidation is caused by free radicals, unstable oxygen atoms, that causes
the damage. Most damage to our bodies is also caused by oxidation, which is free
radical attack. Ultra-violet light ages and decays our eyes & skin and air pollutants
damage our lungs by oxidation.

Many man-made drugs and chemicals tear your cells apart by oxidation.
The main mechanism underlying cardiovascular disease and many cancers is
oxidation.

But don’t despair, you can beat oxidation. The new nutrition science can afford
you lifelong protection.

The second cause of aging & degeneration is gravity. To combat gravity,you have
to protect your skeleton and the muscles that hold it up.
The human body is designed to be constantly active.Rest rusts.

Under the usual medical treatment, a broken leg put in a cast, loses most of its muscle.
A third of its bone mass and stiffens almost to immobility.
Confined to bed, the conventional solution to many illness, is an example of the worst
kind of treatment.In six months bed rest, you accelerate bone aging by a decade,
losing 25-40% of your bone mass, much of it irreversible.

The majority of skeletons and muscular systems of Mr. & Mrs. America degenerate
prematurely, because of our sedentary lifestyle. Many of the degenerative changes,
usually attributed to unavoidable aging, are caused by lack of exercise.

Inactivity causes a chain reaction of cardiovascular decay. Firstly, it reduces vital
capacity, that means the ability to take up and use oxygen and muscles, organs
and brain become partially oxygen deprived.

Secondly, inactivity reduces your ability of your heart to pump blood around
the body. Your tissues get less oxygen and the essential nutrients from your blood.

As your body tries to make up these deficits, it causes your blood pressure to rise
and contracts your arteries, increasing the risk of clots and stroke from a weakened
heart. As a result, sedentary people often suffer dizziness, because the impaired
system can’t instantly increase blood flow to the brain and they are more likely
to have falls and accidents.Surveys show that more sedentary people are killed
in traffic accidents.

Inactivity also increases your cholesterol – and triglycerides levels.
Inactive muscles shrink, compromising your ability to burn fat, to run upstairs
and even to hold up your skeleton. Bones also thin and weaken.
In order to grow new bone matrix, your skeleton requires continuous resistance
exercise.

The combination of inactivity and pour bone nutrition is the major cause of the
epidemic of osteoporosis, which is another man-made and totally
preventable disease.

Inactivity also disrupts bowel function and disorders glucose metabolism,
no matter what kind of food you eat.

Sex hormone levels also decline with inactivity. Male impotence has doubled
in America since the 1940’s.

Dr. Kenneth Cooper and his staff at the Aerobics Center in Dallas followed
13,344 men & women for fifteen years. This particular painstaking research,
taking into account factors like age, family history, personal  health history,
smoking, blood pressure, cardiovascular condition and insulin metabolism.

After fifteen years of closely monitoring these people, reduced risk of death
was closely correlated with physical fitness.
This included deaths from cardiovascular diseases, a variety of cancers
and even accidents.

Without any doubt, exercise can save your life, while couch potatoism
creates a nasty, sick and short existence.
If there are still people who find it hart to believe that exercise directly
prevents disease, the following strong points of evidence will convince
those who are doubting.

Research proofs that exercise protects your body by maintaining vital
capacity and as a result supplying adequate oxygen to the tissues.
The average sedentary American male aged 45 has lost half his ability
to take up and use oxygen. He can restore it to the level of a 25 year old
with the right exercise.

Dr. Bortz correctly stated that the health benefits of restoring vital capacity
are superior to any drugs or medical treatment.
As a result of exercise, your resting heart beat can slow down to in the 40’s.
This underlines the statement of Indian yogis that your life span is
determined by your total number of heart beats.
The risk of coronary heart disease more than doubles if the heart rate
gets above 84.

People with a blood pressure 120/80 are taken as normal, which in fact
is not normal,only usual.These people are already half way to disease.

The risk of cardiovascular disease starts to rise as systolic blood pressure
goes above 103 mmHg. By 135 mmHg, a  level that is regarded by many
physicians as marginal but still acceptable, the risk has doubled.
Beyond 135 mmHg you are a walking time bomb.

This is also true for diastolic blood pressure.Recent research shows that
levels of 80-89mmHg, usually found in average people, indicate a
pre-disease state. Diastolic pressures of 80-89mmHg show an incidence
of 40 cases per 1000, a 300% increase in risk of disease.

It’s easy to reduce blood pressure, with the right exercise, below the
120/80 mmHg. Many research show that exercise works for older people
as well. A group of people aged between 50 & 78, with sedentary
hypertension and elevated blood pressure, dropped their systolic blood
pressure by a whopping 20 mmHg after taking part in an exercise program.
Regular exercise will lower blood pressure in almost anyone.

Before  starting  any exercise program it is necessary to get an
approval from your doctor.Start easy,don’t take strenuous
weight programs in health clubs,which takes time out of your
working day. It takes too much of your time and becomes a burden.

Exercise should be part of your  daily routine to be successful.
It is better to exercise in the morning for twenty minutes than three
hours at a gym on the weekend.  Use your own body weight and
gravity,instead of machines, which provide ample resistance.

It’s best to progress gradual, there is no need  to work to your limit.
Don’t strain.  Your body  doesn’t need to be heated in order to
improve. The rhythms of nature are your limits.

Your exercise program has three goals. First and most important:
to maintain and increase your muscle mass.
Secondly: To maintain your cardiovascular system.
Thirdly: To maintain your flexibility.

The average person stiffens as he ages, increasing the risks of
strains and tendon, ligament and skeletal disorders.

When you have your doctor’s approval, you can do a little
aerobics to warm up the system and get your blood pumping.
Twenty minutes at even mild intensity will have cardiovascular
benefits. I recommends aerobics to begin with for everyone,
before you pick up weights.

Then 5-10 minutes stretching after your muscles are warm
is all you need to maintain flexibility lifelong.

Now you are prepared to exercise your muscles. Your program
should include resistance exercise for shoulders, arms, chest,
back, legs and abdominals. If you exercise three days per week,
which is the starting level for consistent benefit, then do:
Day 1  –  Shoulders and arms
Day 2  –  Chest and back
Day 3  –  Legs and abdominals
For  5 days per week, do one body part per day.

1) Never do more per exercise than one warm-up set of 12 – 15
easy repetitions, followed by one medium heavy set of 6 – 10
repetitions to exhaustion.

2) Work a body part only once per week. It takes about 48 hours
for exercised muscles to breakdown worn cells, then 48 – 72 hours
to build new, stronger replacements. The muscle remains at
maximum strength for 5 – 8 days and then slowly declines.
Exercising a muscle every 5 – 8 days is the optimum program
for progress.

3) Don’t train with weights for more than one hour per workout.
Your  ability  to gain lean mass,is limited by your hormone levels.
After 45 minutes to one hour,hormone levels decline.You can
force yourself to continue,but it doesn’t do your body any good.

4) Use a wide variety of exercises. Restricted resistance exercises,
especially on machines, stress only certain fibers of a muscle
in certain positions. You need to get all the fibers in all positions.

5) In one hour at two sets per exercise you can do 12 exercises
easily. Don’t force yourself to do more. For weight exercises,
see Bill Pearl’s book: The Encyclopedia on Weight Training.

6) Accentuate the return phase of the repetition, when the muscle
in question is lengthening under load. In a barbell bicep curl for
example, the eccentric contraction occurs when you are lowering
the bar to the start position.

Restrain yourself all the way down, because it is the stress of
lengthening under load that causes most of the strength and
lean mass gains that you are seeking.

7)Take a protein drink daily within one hour after workout.
Research shows that weight training puts subjects into protein
deficit, despite the high protein level of the American diet.

8) Take daily antioxidant supplements. All exercise increases
oxidation in the body.

9) Eat an alkaline diet. All exercise increases body  acidity.

10) Sip a cold light carbohydrate drink (7-10%) throughout
workouts. Drinks containing a little glucose, a little zylitol plus
mostly glucose polymers are best. It will trickle carbohydrate
continuously into your blood and spare your muscle glycogen,
thereby maintaining your energy level.

It will also prevent dehydration. Even 3% dehydration can reduce
strength by 10%. And it will help to keep your body temperature
down, at the same time reducing the amount of blood diverted to
the skin for cooling, thus leaving more to supply your muscles
with oxygen and nutrients.

A final note about weight-bearing exercise: without the stimulus
to your body to grow, nutritional supplements can’t work properly.
Important new research published in the New England Journal
of Medicine shows, that multi-vitamin and mineral supplementation
had little effect in improving the health of old people, unless a
resistance exercise was added, the health benefits were astonishing,
ranging from over 100% improvement in strength and muscle size
to big improvements in mobility and recreational activity.

It takes a bit of puff and stickability to grow a high-performance body.
But once you’ve done it, a little bit of exercise necessary to maintain
it is one of life’s greatest bargains.

For the truth about vitamins, look to experts whose status and salary does not depend on
continuing disease. The evidence has now convinced thousands of the leading scientists in America. And, despite of the risks to their university careers and federal research grants, those with enough guts and integrity are saying so in the public media.

Let’s look at a view of their comments.
Jerome Cohen MD, Professor of Internal Medicine at St Louis University School of Medicine used to be against vitamin supplements. Now he will tell you he takes 400 IU of vitamin E daily to help protect his heart.

Dr. Simin Meydani of the Human Nutrition Research Center on Aging at Turfts University,
Boston: “We used to think of vitamins strictly in terms of what you needed to prevent
short-term deficiencies. Now we are starting to think what is the optimal level of vitamins
for lifelong health and to prevent age-associated diseases.

To demonstrate the effects of vitamin C, Dr. Gladys Block, formerly of the National Cancer Institute, now at the University of California, Berkeley, reviewed the 15 top studies on
vitamin C and cancer rates. People in the top 25% regarding vitamin C intake, had only
one-half to one-third the rate of cancers of the eshophages and stomach of those in the
bottom 25%.

Dr. Daniel Menzel of the University of California at Irvine:
“Priming children with antioxidants could protect them against lung disease as adults…”

Eminent researcher Dr. Walter Willett of Harvard:
“Until quite recently, it was taught that everyone in this country gets enough vitamins
through their diet and that taking supplements just creates expensive urine.
I think we now have proof that this isn’t true. I think the scientific community has realized
this is a very important area for research.”

Those I have quoted are representative, though they only scratch the surface of the huge
vitamin revolution now happening in America. It gladdens my heart to see  that this vital
health information is finally getting out to the public.
Sixty percent of all Washington State dieticiens now take multi-vitamins for example.
And a new poll shows that 78% of Americans now believe that taking supplements
will help to maintain their health.

The prestigious Kellogg Report estimates that dissemination of  new nutritional information will save $20.5 billion in health care costs.

After having watched the evidence in favor of vitamins grow for years and recorded
the guarded but gradually changing public statements of the top researchers at the premier government nutrition research  organization, the USDA Human Nutrition Research Center, on 4 March 1994, their Director of Antioxidant Research, Dr. Jeffrey Blumberg, as conservative and careful a scientist as I’ve ever known, finally said it straight.
Talking about supplements of vitamin C and E and beta-carotene, he said:
“We have the confidence that these things really do work.”

“Our current health-care crisis is the culmination of public despair at the inability of
our medical priesthood and it’s high technology religion  to perform miracles with
bodies that are already in death’s boat and halfway across the Styx.” – Michael Colgan
Medical Lectures ,1994.

1.Oxidation in human degeneration

To understand the concept of human degeneration you have to know something about oxidation.
When we look how rust eats steel away, the flaking of paint, apples turning brown and the rotting of meat, we see examples of oxidation. It is the most penetrating process of decay on earth.

Oxidation is caused by free radicals, which are unstable atoms or molecules of oxygen,
damaging everything they touch. In physics,a stable atom always has its electrons in pairs,
to balance its nuclear forces. The free radical however, has an unpaired electron in an outer orbit around its nuclues. This unstable configuration creates a powerful electromagnetic attraction that sucks an electron out of the nearest molecule of any material it touches.

While losing an electron, that molecule know becomes a new free radical, which sucks an electron from the next whole molecule.This free radical chain reaction process continues many thousands of times.

1. Denman Harman at the University of Nebraska proposed in 1957 that living flesh is also vulnerable to free radical attack. And so it has proved. We hnow now that most bodily damage involves oxidation.Ultra-violet light ages and decays your eyes and skin by oxidation.

Air pollutants damage your lungs by oxidation. Many man-made drugs and chemicals tear our cells apart by oxidation.I have written in a previous article that their main mechanism underlying cardovascular disease and many cancers is – oxidation.
But you don’t have to despair, you can beat oxidation by following the new nutrition science.

2.The Force of Gravity
Gravity is the second big cause of human aging and degeneration. It tries to pull you out through the soles of your feet. The results are double chins, for example.
To combat gravity, you have to protect your skeleton and the muscles that hold it up.

We as humans are designed to be almost continually active. Immobilize a joint for evena few hours and it starts to stiffen to decay. Disuse is deadly.

Under the usual medical treatment, a broken leg put in a cast loses most of its muscle,a third of its bone mass and stiffens almost to immobility. Fortunately, the new medicine
that is in concert with nature, is now realizing how conventional medical technology causes more damage than it cures.

Confinement to bed, the conventional answer to many ills, is an example of the worst kind of treatment. In six months bed-rest you accelerate bone aging by a decade, losing 25-40% of your bone mass, much of it is irreversible.

The majority of skeletons and muscular systems of Mr. and Mrs. Australia degenerate prematurely, simple from our sedentary lifestyle.We get less and less active as we age and lose the bulk of our muscle and bone.

Dr. Walter Bortz of the department of Medicine of the Palo Alto Medical Clinic in California,

reviewed over 100 studies showing that many of the degenerative changes usually attributed to inevitable aging, are in fact CAUSED BY LACK OF EXERCISE.

Most people over 60 have insufficient muscle left to hold up their skeletons and insufficient bone mass to protect them against fractures. Osteoperosis (weak bone disease) is now epidemic.
More than 25 million Americans suffer from this disease and it is growing silently in millions more.By our lack of understanding nature we are doing it all to ourselves.

By age 65, one in every three women suffers vertibral fractures. By age 80,one in three women and one in six men suffers a hip fracture. They rarely recover mobility and a quarter die within six months.Yet prevention is simple, costs nothing and is available
to everyone.

You can’t avoid gravity, but you certainly can combat it easily, even more easily than you can combat oxidation. This is the logical clue: you sit like a slug, you grow like a slug.

All you need to do is detailed in my next article.

Traditional medicine often ignore or don’t recognize a patient’s nutritional deficiencies.
In most cases, drugs are prescribed.The dominating medical treatment protocol in the
United States today, is ND medicine – it starts with the name of a disease and ends with
the name of a drug.

Each body function is considered as having a single purpose or action, which of course,
is not the case. The body requires all the necessary nutrients and minerals to achieve
systemic balance and health. Our body consists of 90% calcium and phosphorus, of which
99% of the calcium and 80% of the phosphorus is taken by our skeleton system and teeth.
The following example shows how delicate and critical these amounts and balances are.
The normal ratio is a balance of four parts phosphorus to ten parts calcium in the blood.
(or blood serum). As long as this 4/10 ratio is maintained, a certain level of health
will be maintained. If this ratio is disturbed, for example, with three parts phosphorus
to ten parts calcium (3/10),there’s not enough phosphorus to hold the calcium in solution,
and the excess calcium starts to precipitate out of the  body fluids. If calcium
precipitate into your kidneys, kidney stones will form. If calcium precipitate onto your
teeth, tartar will form.When it happens in your joints, it is called arthritis.
If calcium deposits in your eyes, it forms cataracts. All these things are indications of
phosphorus deficiency.