4 tips to solves sleeping troubles

If your having troubles sleeping there's plenty of NATURAL and healthy ways to fix your sleeping issue. Many people go straight to the doctor and get prescribed some bullshit sleeping pill that they don't really need which is way over priced and actually harms your health. Here are a few ways to help your sleep without ruining your health.


1. L-tryptophan is a natural amino acid which may help promote sleep! This amino acid was used and still is used by 3 time Mr. Olympian Frank Zane. L-trypthan promotes mood by increasing serotonin in the brain naturally. L-trypthan allows for your body to get more REM sleep which promotes growth and better sleep.

2. Melatonin is naturally found in plants and is secreted from animals. Melatonin is often used to help promote sleep and also promotes REM sleep which allows the body to get better sleep and promotes dreaming.

3. Stop drinking caffeine after six pm. The reason for this is because caffeine is a stimulant and will keep you awake. It will also disrupt your REM sleep pattern. In America the average person drinks about 200 MG's of caffeine a day. Coffee from Star Bucks and the likes can put a hole in your pocket as well imagine if you took your 3 dollars spent on star bucks everyday that's 21 dollars a week so your spending 84 a month it doesn't seem like a lot but at the end of the year that's a total of 1,0008 a year! Imagine what you could do with that money. Save it and buy something nice.

4. Drink water. Water will help your body remain functional and will make your body not work so hard. Water also promotes proper functions in the brain to promote sleep. If you don't have the water to carry the minerals to the brain then you wont get the nutrients. Remember our bodies are mostly water so when you sweat, after a workout you need to replenish the fluids otherwise you'll get headaches etc. Lack of water may cause stroke, and kidney stones.

BUILDING ABS

Don't work your abdominal muscles every day. "Physiologically, your abs are like any other muscle in your body," says David Pearson, Ph.D., C.S.C.S., an exercise scientist at Ball State University. Train them only 2 or 3 days a week.


Yup, that's right don't train them everyday!!! All your doing is breaking them down and not allowing them time to grow!

Tips about Running

Running is the best activity a human being can commit to in this life. It is the natural activity of the body. The benefits to the mind, body and soul are more numerous than modern science has yet to conceive.

The benefits on the mind include increased cognitive abilities of concentration, mental speed, mental stability, clarity of thought, and on and on…

The benefits to the body extend to all avenues; especially when running true to nature. Thus running combined with aerobics, dancing, or other agility activities brings running closer to the true natural form. Specific physical benefits include bone density, modest strength (especially in the legs), improved conditioning, regulated breathing, regulated appetite, regulated weight, better heart, better lungs, better intestines, vitality, etc.…

Regardless of religious affiliation, for inspiration, running allows this uninhibited moment moving through the world to be limited only by one’s effort (or capability) with the reward of a pleasant attitude. Furthermore, the instinctual vision and responses during a run require a certain amount of inner self trust; and the more one runs the more comfortable one becomes with this sense of inner flight.

Running is part of the human being’s destiny on this Earth. Even if running is not possible for someone, or if one has already completed a fatiguing run, visualization of running free over the Earth is majestic in and of itself.

pic i edited the hell out of for lols...

vitamins I use

B-Complex: 100 mg of B-1, B-2, B-3, B-5, B-6, PABA, Choline, Inositol, 100 mcg of B-12 & Biotin, 400 mcg of Folic Acid; C-Complex: Vitamin C - 1000 mg, Lemon Bioflavonoids - 100 mg; rutin 50 mg, Hesperidan Complex 50 mg, Acerola 10 mg, Quercitin 50 mg, Vitamin E - 400 I.U. from d-Alpha Tocopherol, Lecithin - 1200 mg; Vitamin A - 10,000 I.U. and Vitamin D - 600 I.U. from Fish Liver Oil. MINERALS: Calcium Citrate 500 mg, Magnesium Citrate 250 mg, Iron 4 mg (amino acid chelate), Zinc 25 mg (amino acid chelate), Manganese 5 mg (amino acid chelate), Copper 150 mcg (amino acid chelate), Iodine 100 mcg (from Kelp), Potassium 48 mg, Boron (citrate) 1.5 mg, Chromium Picolinate 100 mcg, Molybdenum 50 mcg, Selenium 100 mcg. Vitamins to enhance your body and mind.

Back pains?

ack pain is a common condition, affecting about 4 out of 5 people at some point in their lives. Recommended treatments include painkillers, hot or cold compresses, lifestyle changes, physical therapy, and keeping active. In extreme cases, when other treatments have failed, surgery may be carried out to remove part of a damaged disc. Bacterial Infection The latest studies from the University of Southern Denmark build on previous research, which shows that between 7% and 53% of patients with herniated discs have a type of bacteria. In these patients the bacteria entered the disc at the time it was herniated, or "slipped." In the first study of 61 patients who had spinal surgery for lower back pain, the researchers found bacteria in 46% of the slipped discs. In a second study, the research team recruited 162 patients who had been living with low back pain for more than 6 months following a slipped disc. Half of the patients were given a 100-day course of antibiotic treatment, while the others received a placebo. After a 1-year follow-up period, those who'd taken antibiotics were less likely to still have lower back pain and physical disability. They were also less likely to have leg pain and to have taken days off work because of their back. The researchers estimate that about 35% to 40% of people with long-term back pain have excess fluid in the spinal vertebrae and might benefit from this type of treatment. The findings are published in the European Spine Journal. 'Not a Cure' Media reports that antibiotics could be a cure for back pain have alarmed John O'Dowd, a consultant spinal surgeon and president of the British Society for Back Pain Research. "Unless you've had a disc herniation ... I don't think you should be getting too excited, and I don't think this is going to be a treatment for you," O’Dowd says. "I think this is another useful building block of evidence, but I don't think it's either a cure or the answer to back pain."

5 tips to survive the summer heat

1. Drink plenty of water! Your sweating so you need to replenish what you've lost by taking more water in. 2. Eat plenty of fruits! Fruits are high in vitamins and sugar, so you will stay energized for your summer activities. 3. wear some sun screen, or some skin protective lotion. This will help keep your skin protected from harmful UV-rays. 4. Eat protein! Just because your out and about doesn't mean you can't make a nice protein shake for that run or walk. Often when we are busy in the sun we forget that our body needs it's nutrition. 5. Have aloe handy. Aloe is high in nutrients and will help the skin heal if you do happen to get sun burn.

Motivation

Weight Loss

The theory: There’s more to dieting than counting calories—if you make healthy choices that fill you up, you’ll eat less. Weight Watchers’ PointsPlus program, launched in November 2010, assigns every food a points value, based on its protein, carbohydrate, fat, fiber, calories, and how hard your body has to work to burn it off. Choices that fill you up the longest “cost” the least, and nutritionally dense foods cost less than empty calories. So if you’re wavering between a 200-calorie fruit smoothie and a 200-calorie iced coffee, the smoothie is the smarter choice. In other words what you eat has to be burned. If you eat more than you burn then you will gain weight it's quite simple! Exercise and burn unnecessary carbs and calories so you can look lean and mean.

10 foods to boost your Iron intake

To boost the amount of iron in your diet, try these foods: 1.Red meat 2.Egg yolks 3.Dark, leafy greens (spinach, collards) 4.Dried fruit (prunes, raisins) 5.Iron-enriched cereals and grains (check the labels) 6.Mollusks (oysters, clams, scallops) 7.Turkey or chicken giblets 8.Beans, lentils, chick peas and soybeans 9.Liver 10.Artichokes And here's a tip: If you eat iron-rich foods along with foods that provide plenty of vitamin C, your body can better absorb the iron.

Mind Over Matter

pic by Thomas Watkin

From our 3rd photo shoot together getting excited to go back and get more work!

an pic from an older photo shoot by model factory

Drinks that are healthy

"Healthy" Drinks Vodka mixed with True Lemon Raspberry Lemonade mix (5 calories and All Natural!) 105 Calories...not bad and tastes really good! — deedub113 Lost 60lbs and lowered by cholesterol to an acceptable level from switching form beer to vodka and water. Thank you vodka, thank you. — Strohsx Flavored vodka in club soda. No cals from the mixer, lots of flavor from the booze, which come in so many flavors, the orange or citron ones are the most refreshing I find, but vodka comes in such a wide variety of flavors, its basically like adding a boozy flavor syrup to club soda. — Geo-Therapy Care Fest My go-to drink is a vodka and seltzer with a twist of lime. The lime adds enough flavor to keep it from tasting like watered-down vodka, and I'm not adding any calories with the seltzer. — Philbo A friend of mine introduced me to the "low carb" margarita. Tequila, lime seltzer water, and Rose's lime to taste. Obviously if you use a lot of rose's lime you miss the point - but it tastes great and has buckets less calories than a standard margarita. — magpieshoard My favorite low-cal/low sugar beverages are the diet Cuba Libre (Rum, diet Coke, lime) and the California Margarita (muddled lime wedges, tequila and soda water). Citrus helps your body regulate sugar, so don't forget the lime. — Casey Sears Skinny Bitch is by far the healthiest you can drink in my opinion. Vodka and sparkling water with a twist of fresh lemon. — j.c.noergaard Scotch. With water (or melting ice cubes in summer). Heresy to some, but quite sublime. — BK Phil I LOVE my Gin and Tonics. You can use diet Tonic water and a splash of lime to save on calories over regular tonic. When I'm not drinking gin and tonic, I drink red wines. Another popular drink if you don't like gin is bacardi and diet coke, or bacardi and diet sprite. If you like Vodka, go with a screwdriver or a vodka and sprite or something. Fruit juices have a lot of sugar, but are usually healthy. Cranberry and vodka is also a good option. Just stay away from syrups and pre-packaged mixers like the article suggests. — Shawn Wayne Another suggestion for low-calorie booze-free delicious beverages: soda water with bitters. You can get bitters in all kinds of flavours (my favourite are rhubarb or grapefruit, but I usually stick to the classic Angostura) and you only need a few dashes for serious flavour. If you want it boozy, just add a shot of gin, whiskey, rum, or whatever (vodka would completely evaporate into the flavour of the bitters, if you're into that), and adjust the ratios depending on how much kick you want. I usually just do a sugar-free Old Fashioned. Bourbon, citrus, orange or grapefruit, and bitters. If I'm feeling wild, some maple syrup. — ryanrutley Everyone drinking vodka & soda ... try switching to (good) gin and soda. You'll be happier for it. — cc Gimlets. Gin, ice and a small splash of Rose's Lime. No surgery sodas or anything — Everyday I'm Shuffle A 12-ounce bottle of Guinness Draught will provide 126 delicious calories. — Orion126 No bloody mary love? Tomato ~40/8oz V8 (spicy) ~50/8oz Plus veggie goodness for the blitzed vegans out there. — Bronx or Bust Beer is going to be the healthiest in many cases since real beer contains the same amount of antioxidants as red wine and has actual nutrients, including B vitamins. Of course you have to drink unfiltered beer (so homebrew or some commercially available belgians or hefeweizens). But drinking 150 empty calories of vodka isn't going to be better than drinking 300 calories of beer with actual vitamins and yeast that hasn't been killed. And beer is delicious. — redpensplease Hot Toddy: honey, lemon, hot water or tea, and then the whiskey.

3 facts on kale

For your immune system: Kale is rich in beta-carotene (vitamin A), a powerful antioxidant that may help boost the immune system and possibly protect against some chronic diseases and cancer. At least one study also found that long-term consumption of beta-carotene had cognitive benefits. For your bones: Kale is is one of the few vegetables with a decent amount of calcium, but it’s especially high in magnesium — just a cup contains 40 percent of the RDA — which is very important for bone health and to protect against osteoporosis. Magnesium has a crucial job working with vitamin D to help your bones absorb calcium. In addition, research has shown that the vitamin K in kale also contributes to bone health by improving bone density. For your heart: While recent studies have found that antioxidant supplements, like vitamin E pills, don’t protect against heart disease, foods like kale that are naturally high in antioxidants are definitely heart-healthy, says the Cleveland Clinic. Plus, kale’s magnesium and potassium help lower blood pressure, and its high fiber content can help lower cholesterol — all beneficial factors in lowering your risk of cardiovascular illness.

5 easy steps to getting over caffeine addiction

Caffeine is the most widely ingested psychoactive drug in the world, primarily used to increase wakefulness and alertness. Mostly derived from the coffee bean, caffeine is highly addictive, with strong side effects upon withdrawal, including headaches and extreme fatigue. Too much caffeine can cause dizziness, anxiety and acid reflex. Consuming caffeine during pregnancy has been linked to low birth weight, smaller head size and possible DNA inhibition. Fortunately, there are several substitutes for caffeine that offer similar focus and wakeful results. 1) Ginkgo This is an herbal extract from the nut of the tree with the same name. It has been used for centuries in Chinese medicine and works as a vasodilator, which increases of blood flow, particularly to the brain and extremities. People have reported better focus, well being and even creativity when taking this herb. Ginkgo is also used to treat asthma and circulatory diseases. It can be consumed in capsule, tincture or tea. 2) Ginseng This is an extract derived from the ginseng root. It grows in many parts of the world and varies in potency. Also used since ancient times, ginseng is beneficial for increased blood flow, and like coffee, has a stimulating effect. It's been shown to reduce depression and stress. It can be consumed in capsule, tincture or tea. 3) Ice Cold Water and a B12 Ice cold water first thing in the morning can shock your system into a metabolic furnace that kicks into gear to warm the water put into your system. Combined with vitamin B12, this is an excellent way to jump start your engine. B12 is known for its mental clarity and energy enhancing properties (take a look at some of those energy drinks; B12 is usually front and center). It also plays a role in melatonin production (a hormone that regulates healthy sleep cycles). B12 can help depression, asthma and the formation of red blood cells. The best way to take B12 is subliminally (under the tongue). 4) Teeccino and Cafix These are two caffeine substitutes often found in health food stores. They are primarily made from grains, figs, chicory and beetroot. These products have had great success in mimicking the familiar taste of coffee, without any caffeine or acidity whatsoever. Like anything, there would be an adjustment period, but most people trying to kick the caffeine addiction give these two products high marks. 5) Stretch and Eat an Apple? Stretching upon rising catapults oxygen metabolism in the blood, sending oxygen rich cells to the muscles and the brain, which sparks an alert and focused body. Combine this with a fresh apple and you can boost your system into a similar caffeine wakefulness. The act of chewing an apple opens up neural and muscle pathways, and the fructose sparks the metabolism into energy production. Note: If you are a daily caffeine drinker, any of the above substitutes will take time to work as your body deals with caffeine withdrawal. Caffeine is very strong and rivals most other products, but in due time, the body will get used to the lack of caffeine and embrace other choices. Be sure and check with your doctor before withdrawal and replacement of these and any other ideas. Article Comments