High School Wrestling: Diet and Weight Loss Options

As wrestling season draws near, wrestlers begin to contemplate the weight class in which they may wrestle. Wrestlers often believe that they will be more competitive at the lowest weight they can reach without sacrificing their strength and endurance. This isn’t always the case. Too often, wrestlers end up dehydrated. They end up starving themselves and their performance suffers greatly.

If you’re looking for an article on cutting weight, this isn’t it. If you’re the kind of wrestler who can lose ten pounds in wrestling practice, this article may not interest you either. I could never sweat off a lot of weight, so I was always more interested in manipulating my diet to lose weight. There are, of course, a myriad of diets to choose from. I simply want to discuss ten diets of which I am familiar. Maybe one of them will interest you and you can research it further. Let’s explore.

1. Low Carb/High Protein Diet

The Atkins Diet is probably the most famous low carb diet. So, what exactly is a low carb diet? A low carb diet limits carbohydrates such as bread, pasta, cereals, grains, potatoes and other starchy vegetables, fruit, and sometimes even milk.

The theory is that carbohydrates raise blood sugar levels which in turn raise insulin levels. Spiking insulin levels is considered bad because the idea is that insulin tells the body to store carbohydrates as body fat and prevents the body from accessing body fat as a fuel source. Supposedly, if you follow a low carb diet plan you can lose excess body fat without having to drastically limit your food intake.

Some low carb diets focus on limiting carbohydrates while increasing one’s intake of fat and protein.

Some low carb diets focus more on the glycemic index. The glycemic index essentially measures how much a given food raises one’s blood sugar levels. For instance, white rice may have a glycemic index of 58 while broccoli may only have a glycemic index of 15. White bread may have a glycemic index as high as 71. The idea is that a diet composed of low glycemic foods will lead to lower insulin levels which in turn may help one lose weight.

Patrick Holford takes the glycemic index one step further and uses a concept called the glycemic load. The glycemic load takes into account the glycemic index as well as the total carbs in a given amount of food. For instance, a bowl of steel-cut oats (1 oz.) has 2 GL while a bowl of corn flakes has 21 GL. In addition, half an apple has 3 GL while a banana has 12 GL. That is quite a difference. Holford is a big fan of oats. He claims in his book The Holford Low GL Diet, “There are specific foods and food combinations that cause rapid weight loss.” He claims that you will never feel hungry on his diet. You limit the number of GLs you eat in a day and you combine carbs and protein at each meal.

Tim Ferriss champions a diet he refers to as the Slow-Carb Diet. On this regimen one avoids carbohydrates like bread, pasta, cereals, grains, potatoes, etc. Then simply choose one protein, one legume, and one vegetable for each meal. For example, breakfast might be scrambled eggs, black beans, and mixed vegetables. Lunch might be beef, pinto beans, and mixed vegetables. And, dinner might be chicken breast, lentils, and asparagus. Eat as much as you want at each meal and eat up to six times a day. But, always avoid carbs and dairy products and always include a protein, legume, and vegetable.

Some low carb diet books include Dr. Atkins’ New Diet Revolution, Protein Power, The Zone Diet, The Carbohydrate Addict’s Diet, The South Beach Diet, The Greenwich Diet, The No-Grain Diet, and Sugar Busters.

I suppose the main attraction of low carb diets is that one can burn fat and spare muscle while not having to restrict the amount one eats drastically. On the other hand, low carb diets can make one fatigued and irritable until one gets used to the low carb regimen. Keep in mind that there are several different versions of low carb diets.

2. Paleolithic Diet (Paleo Diet)

The Paleolithic (Paleo) diet seeks to replicate what humans ate during the Paleolithic Era. This diet may also be referred to as the Stone Age Diet, Cave Man Diet, or Hunter-Gatherer Diet. The Paleo diet is purported to promote weight loss as well as provide high fiber, protein, and omega-3 fats.

Foods You Can Eat:

  • Lean Meat (skinless chicken breast, turkey, cuts of lean beef like sirloin and extra-lean hamburger, cuts of lean pork, seafood)
  • Eggs
  • Fruits including berries
  • Vegetables including root vegetables like carrots
  • Nuts such as walnuts, macadamia, almonds, pecans, and pistachios
  • Seeds such as pumpkin seeds, sesame seeds, and sunflower seeds
  • Olive oil, flaxseed oil, nut oils, fish oil, canola oil, and avocado

Foods To Avoid:

  • Grains
  • Pasta
  • Bread
  • Cereals
  • Potatoes
  • Sugar
  • Beans
  • Dairy Products

The Paleo diet may seem similar to the low carb diet and it is in some ways. For instance, it doesn’t allow grain products. However, the Paleo Diet does allow fruits. In addition, it makes a distinction between lean meat and fatty meat which I think is beneficial. Moreover, cheese can be eaten on a low carb diet but dairy is not allowed on the Paleo Diet because it would not have been a food consumed during the Paleolithic era.

I like the Paleo Diet because it provides fiber, protein, and healthy fats.

3. Anabolic Diet

The Anabolic Diet was developed by Dr. Mauro Di Pasquale. He developed this diet primarily for bodybuilders looking for an alternative to steroids and other drugs. He states, “The Anabolic Diet maximizes the production and utilization of the Big 3 growth producers – testosterone, growth hormone, and insulin – and does it naturally. It also shifts the body’s metabolism from that of a sugar burning, fat producing machine to that of a fat burning machine.” The Anabolic Diet is a high fat/high protein/low carb diet with a twist. The Anabolic Diet employs a method called carb cycling. For example, you eat a high fat/high protein/low carb diet for five days followed by a high carb diet for two days.

A more generic term for this diet would be cyclic ketogenic diet or simply carb cycling. The idea is that you must eat fat to burn fat. You can find specific guidelines about what to eat on low carb versus high carb days online.

So, it’s not as strict as a low carb diet because you can carb up for a day or two. You still need to watch the total amount of calories that you consume because you’re not a bodybuilder trying to gain weight, you’re a wrestler trying to stay lean or even lose weight.

I’ve never tried this diet before and have no idea how it would work for a wrestler. I suppose, in theory, that one could eat low carb during the week and carb up on Saturday when tournaments are usually held. On the other hand, eating a lot of fat seems like a strange idea to most of us. If this diet interests you, I would suggest doing an internet search for anabolic diet or cyclic ketogenic diet to learn more.

4. Intermittent Fasting (IF)

This is a way of eating of that involves cycling periods of fasting (i.e. not eating) and eating. You can fast for 24 hours once or twice a week. The idea is that fasting twice a week reduces the total number of calories one takes in during any given week. For instance, you may have dinner at 6:00 pm one evening and not eat again until 6:00 pm the following evening. If you normally consume three meals a day, then you would simply skip breakfast and lunch two days a week but still have dinner on those days. Sure you might get a bit hungry, but it’s only 24 hours and you’ll only do it about twice a week. You never technically have to go a day without eating. If you eat at 6:00 pm on Monday, you can still eat on Tuesday; you just have to wait until 6:00 pm again. A good book on the subject of IF is Eat Stop Eat by Brad Pilon.

A somewhat similar fasting routine is called The Warrior Diet created by Ori Hofmekler. On this regimen, you eat one main meal at night and you have the option of eating a small amount of food during the day. You follow this routine every day. You can eat some fruits and vegetables during the day. You can also eat small amounts of lean meats and eggs or a low-carb protein shake. You eat no grains or starches during the day. At your main evening meal, you can consume essentially anything you want but in a certain order. You eat vegetables first, then protein, and then if you’re still hungry you can eat some carbohydrates.

While using the intermittent fasting method, you still want to eat healthy. While you can basically eat what you want when not fasting, you still want to eat fruits and vegetables and healthy sources of protein and carbohydrates. You can eat other foods too (e.g. a dessert) but don’t use your non-fasting period as an excuse to binge on junk food.

5. Body for Life

Bodybuilder and entrepreneur Bill Phillips was the founder of Muscle Media 2000 magazine and later acquired the ESA supplement company. He is perhaps most known for authoring the book Body for Life: 12 Weeks to Mental and Physical Strength. In this book he outlines a workout strategy and dietary strategy to transform one’s body.

The dietary strategy involves eating six small meals a day which is believed to promote stable blood sugar and insulin levels. Small meals are also believed to be easier to digest and assimilate than three larger meals.

What can you eat for each small meal? You can eat a portion of protein and a portion of carbohydrate. You are also encouraged to eat a serving of vegetables with some meals. A portion is about the size of the palm of your hand or your clenched fist. A potato the size of your clenched fist is a portion as is an apple. Two slices of whole wheat bread is a portion. A skinless chicken breast the size of your palm is a portion. You can also use MRP (meal replacement products) shakes and nutrition bars like Myoplex, Met-Rx, Meso-Tech, Muscle Meals, etc. that provide protein, carbs, and other nutrients all in one bar or shake.

Possible Meal Ideas:

  • One omelet and two slices of whole-wheat toast
  • Egg whites and oatmeal
  • Pancakes made with egg whites, oatmeal, protein powder, and fat-free yogurt
  • Combine one portion of low-fat cottage cheese and one portion of fat-free, sugar-free yogurt
  • One serving of chocolate MRP shake
  • Turkey burger on a whole-wheat bun
  • Chicken breast, steamed brown rice, and broccoli
  • Grilled sirloin steak, potato, mixed vegetables
  • One MRP nutrition bar

You are also encouraged to drink 10 glasses of water a day. You can consume one tablespoon of healthy fat a day such as olive, safflower, canola, sunflower, or flax seed oil. You can also consume small amounts of natural peanut butter and avocado.

You are encouraged to take one day off a week and eat whatever you want.

This plan is nice because you don’t have to count calories and you probably won’t get hungry eating six small meals a day. It may be hard to follow if you have a busy schedule.

6. Fit for Life

When Harvey Diamond co-authored Fit for Life, he helped bring the concept of natural hygiene into the mainstream. This way of eating isn’t just about how much you eat but also when and how you eat it. This regimen is based on the principle of proper food combining. The idea is that different foods are broken down differently by the body and therefore should be eaten separately. Harvey Diamond makes a distinction between live foods (high-water-content food like fresh fruits and vegetables) and dead food (e.g. processed foods).

The Guidelines:

  • Fruit is always eaten alone at least two to three hours away from any other food.
  • Never eat more than one concentrated food (i.e. protein or starch) per meal.
  • Never combine starches and proteins (e.g. cereal and milk, bread and cheese, pasta and ground beef, fish and rice).
  • You can combine protein with vegetables or starches and vegetables.
  • Fat (e.g. butter, olive oil) is considered neutral. However, don’t combine fat with protein.
  • Eggs and dairy products are discouraged.
  • Meat is discouraged but should be eaten alone or with vegetables if consumed.

Meal Ideas:

  • Breakfast – Fruit is encouraged because it is the food with the highest water content and is considered to be the best food to consume. So, you could eat two or more oranges or two apples or two bananas or other fruits and fruit combinations. However, if you don’t like fruit you could have scrambled eggs with tomato and broccoli (i.e. protein and vegetables) or toast with butter (i.e. starch and fat). But, do not have eggs and toast or cereal and milk.
  • Lunch – You could have a large vegetable salad with some olive oil and lemon. You could skip the olive oil on your salad and put some pieces of grilled chicken on it. You could have a vegetable salad and some bread sticks. You could have vegetable soup and some bread sticks. Alternatively, you could have avocado slices and other vegetables (e.g. tomatoes) between two slices of whole-grain bread. You could have a large baked potato with butter and vegetables (just be sure to steer clear of bacon bits, cheese, and chili).
  • Dinner – You could have fish (or chicken or beef), vegetables, and a vegetable salad. Or, you could have rice (or couscous or pasta) with vegetables, and a vegetable salad. Or, if you like potatoes, then you could have a big baked potato with butter and vegetables.
  • If you want milk, yogurt, or ice cream then eat it alone at least two or three hours away from other food.
  • If you want fruit for a bedtime snack, then eat it alone at least two or three hours after dinner.

The motivational speaker and self-help guru Tony Robbins is an advocate of food combining. I’ve never tried it before. The good thing is that it focuses a lot on fruit and vegetables. In addition, your calories may be limited (helping with weight loss) when you can’t combine starches and proteins, but at least you can still consume them if you choose.

7. High Carb/Low Fat Diet

Some doctors and nutritionists recommend a high card/low fat diet to lose weight and stay healthy – the exact opposite of the low carb advocates. Some names associated with low fat diets include Walter Kempner, Nathan Pritikin, Dean Ornish, and John McDougall. According to Dr. McDougall, his diet is “a diet of plant foods, including whole grains and whole grain products (such as pasta, tortillas, and whole-grain bread), a wide assortment of vegetables, and fruit.”

The advocates of these diets claim that a person can enjoy unlimited quantities of fruits, vegetables, and whole grains without feeling hungry. These diets contain less fat and more fiber than other diets.

According to Dr. McDougall, “Carbohydrate is the body’s preferred fuel for daily activities and high-intensity exercise performance. Following a low-carbohydrate regime will impair performance.”

A baked potato is only about 160 calories and essentially fat free. An apple is only about 100 calories and also essentially fat free. A slice of whole wheat bread is only about 75 calories and essentially fat free. A bowl of oatmeal is about 165 calories, 4 grams of fat, and 4 grams of fiber.

In contrast, a 3 oz. patty of 85% lean ground beef (broiled) is about 213 calories and 13 grams of fat. And, a McDonald’s Quarter Pounder with Cheese is about 510 calories and 26 grams of fat. Moreover, a Snicker’s Bar is about 270 calories and 14 grams of fat.

I’m not sure why everyone is so worried about cereals, potatoes, fruits, and breads. You can eat a lot of those foods for few calories if you don’t add condiments.

Martin Katahn, author of The T-Factor Diet, believes that it is mainly fat in your diet that determines your body fat. He contends that protein and carbohydrate calories don’t really matter that much. So, his approach is to count the fat grams in the food one eats and to keep the number low. He does, however, warn people to steer clear of highly processed fat-free desserts and snacks. Get your carbohydrates from fresh fruits, vegetables, and grains. In addition, eat lean meat, chicken, and fish.

8. Satiety Index

The Satiety Index (developed by Susanna Holt, PhD.) measures the extent to which certain foods provide satiety (i.e. fill you up and satisfy your hunger). Certain foods are simply better at filling you up than others.

For the most part, foods that are high in protein, water, and fiber provide the most satiety.

Carbohydrates are also better at producing satiety than fatty foods.

All foods on the index are compared with white bread which is given the rank of 100.

Some Satiety Food Rankings:

  • Croissant – 47%
  • Doughnuts – 68%
  • Yogurt – 88%
  • Corn Flakes – 118%
  • White Rice – 138%
  • Cheese – 146%
  • Eggs – 150%
  • Whole Meal Bread – 157%
  • Beef – 176%
  • Popcorn – 154%
  • Apples – 197%
  • Oranges – 202%
  • Oatmeal – 209%
  • Potatoes, Boiled – 323%

As you can see, potatoes provide a much higher level of satiety than a croissant. Similarly, oatmeal is more satisfying than a doughnut. In addition, eggs are more satisfying than yogurt. Seemingly, a sandwich made with whole meal bread with some lean beef or tuna along with an apple could make a satisfying and filling lunch.

A concept related to satiety is caloric density or energy density. Caloric density is the number of calories in a specific amount of food. Foods high in fat have the highest energy density while foods high in water content have the lowest energy density.

For instance, cucumbers, celery, lettuce, tomatoes, broccoli, grapefruit, strawberries, watermelon, cantaloupe, carrots, oranges, and apples are very low in caloric density. Some other low caloric density foods include oatmeal, grapes, low-fat cottage cheese, peas, corn on the cob, potatoes, rice, and pasta.

In contrast, foods such as French fries, chocolate cake, pretzels, croissants, doughnuts, onion rings, chocolate chip cookies, bacon, milk chocolate bars, potato chips, and peanuts are much higher in caloric density. Even though pretzels are essentially fat free, they are high in energy density because they lack water and fiber.

Fresh corn (e.g. steamed corn or corn on the cob) has a caloric density of 0.92. However, a corn muffin has a caloric density of 4.14 and corn bread has a caloric density of 4.27. So, choose a big bowl of steamed corn if you’re hungry.

Some low-fat cottage cheese and grapes could make a satisfying and filling meal.

9. Food Exchange System

The food exchange system is a dietary regimen most commonly associated with diabetic individuals. However, the food exchange system can be used by any individual as a guide to help them lose weight. Following this regimen can help one to plan balanced and nutritious meals.

The foods in this system are divided up into categories: starches (e.g. bread, cereals and grains, starchy vegetables, beans and peas), fruits, milk and yogurt, meat and meat substitutes, vegetables, and fats.

You need to know what constitutes a serving size. For instance, a serving of starch could be ¾ cup of ready-to-eat unsweetened cereal, 1 slice of bread, or ½ a bagel. A serving of fruit may be one small apple, banana, or orange. A serving of milk may be 1 cup of fat-free skim milk. A serving of meat may be 1 ounce of meat, poultry, fish, or cheese. A serving of vegetables may be ½ cup of cooked vegetables or 1 cup of raw vegetables. A serving of fats may be 1 tsp. of butter or 1 tsp. of olive oil. These are just a few of the examples. There are also free foods like 1 tbsp. of fat-free mayonnaise or ¼ cup of salsa. In addition, there are ways of determining exchanges for sweets and combination foods (e.g. casseroles, pizza, and soups).

For a 1,200 Calorie Meal Plan You May Eat:

  • 5 Starches
  • 2 Fruits
  • 2 Milks
  • 5 Meats
  • 3 Vegetables
  • 4 Fats

So, you might have a breakfast that contains 1 starch, 1 fruit, 1 milk, and 1 fat. Then you would divide the remainder of your exchanges amongst lunch, dinner, and possibly snacks. Some people find this easier than counting calories.

A somewhat similar regimen may involve using the original USDA Food Pyramid as a guide for eating. According to Jane Kirby (a registered dietitian) and the American Dietetic Association, one can use the food pyramid to plan a weight-loss diet.

A Possible 1,200 Calorie Meal Plan:

  • 5 Bread group servings
  • 3 Vegetable group servings
  • 2 Fruit group servings
  • 2 Milk group servings
  • 5 ounces total for a day for Meat group (divide up into 2 or 3 servings if you want from lean meats or eggs)

10. Counting Calories

Calorie counting is nothing new.

A Los Angeles physician named Dr. Lulu Hunt Peters published a book entitled Diet and Health, With a Key to the Calories in 1918. She recommended consuming no more than 1,200 calories per day, with somewhat more allowed after one’s goal weight was reached.

Calories in Carbohydrate, Protein, and Fat:

  • Carbohydrate = 4 calories per gram
  • Protein = 4 calories per gram
  • Fat = 9 calories per gram

Keep in mind that 3,500 calories = 1 pound of fat. Therefore if you cut 500 calories a day from your diet, you’ll lose approximately one pound a week (7 days x 500 calories = 3,500 calories).

A simple formula for losing weight is to take your current bodyweight times 10 and eat that number of calories daily to lose weight. For example, a wrestler who weighs 150 pounds would eat 1,500 calories daily (150 x 10 = 1,500). To maintain your weight, take your bodyweight times 15. A 125 pound wrestler wishing to maintain his weight would eat 1,875 calories daily (125 x 15 = 1,875).

Calorie counting is becoming popular again. For example, you may have noticed packages of 100-calorie snacks in the supermarket.

You can still find books listing calorie counts for common foods as well as restaurant foods. And, almost every food at the supermarket contains nutrition information including calories.

Calorie counting can be inconvenient. Individuals sometimes get hungry on a calorie-controlled diet. Nonetheless, calorie counting works for many people.

Final Words

The best advice I have to give is to simply wrestle at your natural weight. But, I know that many of will choose not to because you think you’ll be more competitive at a lower weight. Some of you may have to cut weight to reach a certain body weight in order to make the team.

I used to eat a lot of oatmeal and other cereals, whole wheat bread, rice cakes, potatoes, apples, oranges, bananas, carrots, green beans, milk, yogurt, cheese, and lean meat during my high school wrestling career. I counted every calorie and limited my fat intake because that’s what worked for me.

It’s interesting to look back at what I ate. I ate a lot of oatmeal which is low on the glycemic load, low in caloric density (when cooked with water), relatively low in fat, and high on the satiety index. I didn’t know all of that back when I was wrestling. I just knew that oatmeal was low in calories and provided a filling breakfast.

I also ate a lot of apples and green beans. These foods are low in calories and fat, but are high in water content and fiber. In addition, I ate a lot of potatoes which are very high on the satiety index.

You may be different.

Perhaps you’re one of those guys that can lose 5 to 10 pounds of water weight in a practice. Or, perhaps you like meat and, therefore, a low carb diet would suit you better.

Even some of the greatest wrestlers can become disheartened with dieting and cutting weight. Three- time NCAA wrestling champion and Olympic silver medalist Barry Davis cracked once when faced with the strain of cutting weight. He almost missed the Big Ten Tournament in 1982 because of the pressure of cutting weight. Many other great wrestlers have had tough experiences cutting weight as well.

On the other hand, John Smith (two-time Olympic gold medalist and winner of multiple world championships) took a different approach to weight control. He disciplined himself to maintain year-round weight control (according to Wrestling Tough by Mike Chapman). Smith kept near his competition weight throughout the year.

Other wrestlers have had success by working hard and wrestling near their natural body weight and sometimes cutting no weight whatsoever.

If you decide to cut weight for wrestling, please don’t starve and dehydrate yourself. It’s unhealthy, dangerous, and will most likely hurt your performance. Try always to eat balanced and nutritious meals. If you decide to lose weight, figure out what works best for you.

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Physical Therapy and Sports Medicine – Know the Differences

It isn’t unusual to use the terms sports medicine and physical therapy interchangeably. However the two aren’t exactly the same things even though you may find yourself the patient of both fields at the same time.

While compatible, the difference between the two branches of medical discipline is clear. Both are effective for treating injuries, diseases and disorders of the muscle and skeletal systems of the body and both are useful for the prevention of future injury or disease symptom reoccurence. By taking an individual look at both types of medical assistance, you will soon see the differences between physical therapy and sports medicine.

Let’s take a look at the field of physical therapy first. Unlike sports medicine, physical therapy as a whole is devoted to correcting any injury, disease, or disorder of the bones and muscles that can be treated with non invasive techniques. The focus is to provide patients with relief from pain, improve their muscle, joint, and bone function, while providing techniques the patient can use on their own for additional healing. The primary tools of a therapist are good diagnosing and evaluating skills, knowledge of the musculoskeletal system, and knowledge of which therapy is effective for each situation.

One large difference between the two is that physical therapy doesn’t only deal with sports related injuries or problems. Physical therapists can choose to specialize in their careers with emphasis on things like pediatrics, geriatrics, and neurology. Other areas of expertise included in physical therapy are sports, cardiovascular sciences, and occupational therapy.

When you are looking at the differences between these two healing arts you certainly can’t overlook sports medicine. The type of medical discipline is solely used for sports related injuries and disorders. While sports physical therapy techniques are commonly used in addition to sports medicine, sports medicine may involve surgeries, procedures, and medications not used in physical therapy. Sports medicine practitioners also can have specialty fields as well. Orthopedics and skeletal emphasis are common. Advanced study of how long term sporting activities and treating sports related injuries are always a part of this particular discipline.

Understanding the difference between physical therapy and sports medicine may be key to determining how to best treat your physical problem. While they can and are commonly used together, each one has its own distinct benefit. Your medical care team can further help distinguish the two and point you in the right direction in terms of your health care needs. The important thing is take care of any injury, sports related or not, to ensure your body’s function in the years to come.

The difference between these two medical approaches is obvious. Although the two are often used together, each one has its own purpose and uses. Your doctor can give you advice on which specialist is right for your needs.

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Detoxification and Your Health – The Bodies 7 Channels of Elimination!

If you want to be healthy you need to understand the seven systems that the body uses to eliminate waste and toxic matters.

When these systems are working effectively the result is good health. When they are compromised all types of complications can result. If you want to understand detoxification you need to have a clear understanding of the bodies channels of elimination.

When the body confronts a toxin or foreign substance it uses these channels of elimination to purge the toxin as quickly as possible. They key to excellent health is knowing these 7 channels of elimination like the back of your hand and doing everything possible to keep them functioning optimally.

In 1904 a Russian Naturopathic Physician by the name of Eli Metchnikof discovered that the body would recycle any toxin that it was not capable of purging. In the recycling process the body would utilize all 7 channels of elimination to try and get the toxic substance removed from the body. This is important to understand because if your health has been compromised it would stand to reason that one or more of the bodies channels of elimination are not working effectively.

Most people can not even name the bodies seven channels of elimination. If you value your health do everything you can to understand these seven vital cleansing systems.

Liver – The Liver is the bodies factory. It metabolizes food, filters toxins and converts ingredients into substances that are needed in all parts of the body. Your liver is one of the largest and most important organs in your body. The Liver when healthy will store vitamins, sugars, fats and other nutrients from the food that you eat. The Liver builds chemicals that your body needs to stay healthy and breaks down harmful substances, like alcohol and other toxic (poisonous) chemicals. It also removes waste products from your blood and makes sure that your body has just the right amount of other chemicals that it needs.

Learn about the Liver by picking up a basic book on health and supplement accordingly.

Lungs – Your LUNGS rae in charge of breathing so you better take care of them. The best way to take care of the lungs is to give them lots of exercise. The best way to keep your lungs healthy is not to smoke. Smoking is not good for any part of your body, and your lungs especially hate it. Deep breathing of fresh air is the best exercise for the LUNGS. Spend 15 minutes each day doing deep breathing exercises.

Lymphatic System – Regular exercise is the best treatment that your lymphatic system can receive. The Lymphatic is the bodies filter system which supports immune function. A healthy lymphatic system filters out bacteria and other foreign particles. A natural herb by the name of arabanogalactan is a natural cleanser of the lymphatic system.

Blood – The blood is a liquid organ which transfers and transports substances throughout the body. It is what delivers the needed nutrition to those areas that are in need.
Red Clover and Chlorella are wonderful natural cleansers of the blood system. A regular exercise routine stimulates the blood system and assists the body in eliminating waste.

Skin – The Skin is the bodies largest organ. By sweating naturally you assist in cleansing the skin and keeping it elastic and healthy. Going to a Sauna and sweating is a wonderful health regimen for the skin.

Colon – The colon is vital to effective health because it serves the function of transporting waste out of the body. Hydration of the digestion system will improve Colon Health. This can be done by drinking an equivalent number of ounces of water to your body weight every day. Also, hydrating the colon through Colon Hydrotherapy has proven to be very beneficial to re-establishing health.

Kidneys – Your chances of developing a kidney stone in your lifetime are 1 in 10? In 1995, more than 3 million people in the United States had some type of kidney condition such as an infection, kidney stones or cancer. More than 300,000 people suffer from renal failure each year and undergo dialysis or await a kidney transplant.

The kidneys produce urine which is the waste in the body.
Often kidney problems are the result of dehydration. A natural supplement that cleanses and provides needed nutrition for the kidneys is Corn Silk.

If you want to understand good health you need to understand these seven channels of elimination. I urge you to
understand these seven channels of elimination and do everything possible to assist them in your pursuit of excellent health.

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Paleo Diet: What Is It?

Ever since this diet was launched, the question “what is the paleo diet” never ceased to be asked. So if someone asked you “what is the paleo diet?” – the answer would be: paleo diet is short for Paleolithic diet which is also known as the caveman diet. A short introduction to the paleo diet is simply that it is a diet that is based on animal nutrition established during the time of the cavemen. It is a diet so appropriate in a biological sense that it is quite astounding.

The paleolithic diet is not merely a diet; it is a lifestyle that gives emphasis to how our cavemen of ancestors lived and ate. In the past, our ancestors ate foods that were easy to hunt or the foods they could find easily in their location. So, the next question would be: what exactly is paleo diet of today?

If you are not getting a clearer, total understanding of this so-called scavenger diet, then this article is perfect for you to read. Basically, it is about eating what you want – any food that you want – with the only restriction that it has to be in the Paleo food list. And what are the foods belonging in this paleo food list any way?

Meat, fish, chicken, fruits and vegetables belong in the paleo foods list, but those that do not belong are legumes, dairy, dairy products and grains. Salt and sugar are also not in this scavenger diet because our ancestors didn’t have the luxury of having seasonings then in their foods. Basically, they just ate whatever animal they could kill and partnered it with leafy greens.

The only liquids that are accepted in the paleolithic diet are water or coconut water. And in this diet, you are only required to drink water when you are thirsty the same way that you can only eat when you are hungry. Organic green tea is also acceptable since it is less processed and there’s less sugar in it. You are not required to eat at a set time because that’s not how our cavemen brothers lived in the past. They didn’t live to eat at all – they ate to live.

The next question to be asked is: who are the followers of this diet?

Those people who are allergic to dairy and athletes are among the many who are avid paleo dieters. And yes, those people who want to avoid “foreign proteins” at all cost. Those who are also trying to avoid cardiovascular diseases, asthma, high blood pressure and diabetes are following the diet.

There are so many books and internet sites that are talking more and more about the paleo diet. When you have the chance to read up, definitely do, do not stop yourself from learning about the many wonderful benefits this diet can bring to you and your life.

The Paleo diet can improve your body and health in a big way — love the men and women who once walked on this earth, follow their diet!

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The Business Of Health Care – Managing Your Private Practice: Dr Hlombe Makuluma

In the Garden of Eden, during the fall of man, God asked Adam: “Have you eaten of the tree of which I commanded you not to eat?” Adam answered by blaming his wife, Eve. And when God asked the woman: “What is this that you have done?” Eve responded by blaming the serpent. Man’s inability to take responsibility for his wrongs, it seems, was embedded in his genetic makeup from the beginning of time.

In my twenty-five years in private practice, there has been plenty of serpents to blame for my personal and business woes. I was never short of excuses for my failures, shielding myself in the process from my inadequacies. I had also witnessed dozens of colleagues abandoning the medical profession, driven to other fields, and hiding behind similar excuses to mine for their failure.

Some had gone on to thrive in their newly found occupations, but for others, disappointment stalked the rest of their professional lives. For the latter, I am certain no other question tormented them more than: What does it take to win? What does it take to get things right in their floundering medical practises?

Winning in business is a seminal objective since success extends beyond the individual. Not only do our health practises prosper but also our families, children and marriages win. Winning at work can lead to being a champion at home. If for anything else then, that is why the message contained in Dr. Makuluma’s compelling and riveting book is vital. Inspired by his own experience, and profoundly stirred by the doom he witnessed in private practice, the author’s sublime ‘project’ reminds us that success, and indeed failure in health care practice, is often not by accident.

Success, he tells us, is a choice. When we run a race, we should do so with the mind of a champion: and that is do so with a plan to win and not surrender to the myriad business setbacks endemic in the medical profession.

In “The Business of Health Care” Dr. Makuluma gives us his blueprint-a strategy which when properly executed would eliminate flaws in private health practice, unravel the mystery behind success, and lead to victory. The genius of his plan is the sheer simplicity of its precepts. The author readily confronts the complexities of running a medical practice with carefully thought out principles, and with also simple but deliberate language.

From the outset, he jolts the reader with invaluable advice: The key to successfully operate a health practice is to be financially literate. This is the “basic formula”, he writes, for operating any business. On the surface this observation is obvious, and yet it remains the cardinal reason for the failure of many health practises.

It has also been stated repeatedly in several different ways throughout the ages. “A fool and his money are soon parted”: goes the old adage. “The men who can manage men manage the men who can manage things, and the men who can manage money, manage all.” _Will and Ariel Durant, The Lesson of History.

In my practice, I never saw my role extending beyond my skills as a surgeon. My energies were continually sapped by improving my surgical skills. My relationship with my practice as a business, was at best lukewarm. I had, more than most, put in the long hours at work, but I had failed to grasp the very simple notion that I was a ‘health practitioner running a business,’as the author so aptly and eloquently puts it.

As with the unprofitable servant in the biblical parable of talents, my thoughts on money were restricted to the fear of losing it, than in making it. When it came to wealth, and its creation, my mind mostly saw limitations rather than possibilities. Hardship was consequently the fingerprint of my practice, and financial ignorance was engraved in its soul. My professional life was a narrative of unfulfilled dreams.

The Business of Health Care is the strategic omnibus that will undoubtedly carry the modern medical practitioners into the future. It is a well-written and well-researched book, and is destined to be the bible for all doctors going into private practice. In it, Dr. Makuluma, takes us by the hand and offers the treasures and tools of running a successful practise in the twenty-first century.

The author’s ‘project’ is a priceless gift to health practitioners. It is an august framework for success, underpinned by the supremacy of design. Dr. Makuluma provides the implements not just to manage a business, but also to manage life.

After reading the book, it is as if one has suddenly woken up from a nightmare. It is difficult to suppress the indignation at the harm which ignorance has wrought upon our venerable profession. But, now doubt has been supplanted with optimism. One now approaches every day at work, and every challenge, with renewed hopes and sense of purpose.

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Use Water Purifiers To Stay Fit And Healthy

Different people have different choices; some go to the office for work while some choose to stay at home and do work. Housewives on the other hand have no options but to perform all their day to day activities staying inside the household. Though working from home sounds like an exciting prospective, like no boss is giving orders to you, no one interferes in your work etc. but it also has many ill effects and the biggest one is on health.

The most obvious demerit is obesity. Yes its true, weight is something which is very likely to get increase as people tend to eat a lot of junk and oily stuffs while working. The best way to overcome this problem is to do exercise. But how many of us would prefer waking up early for it? Answer is obviously very few and we all have our own home made excuses for this.

Everyone has his own style of achieving fitness. Some run, do exercise, sum chooses to walk, and some just drink water. Well the last one is the most unique way to stay fit. Some people also say that drinking water is the best exercise fuel as one just can not resist for long without drinking water. It is a universal fact that the more water we drink the more we allow our body to purify itself.

Detoxification is probably the single most important component to your long-term health and one that relies almost exclusively on an adequate intake of good water. Water is our body's only means of flushing out toxins and fats. Those if not flushed gets accumulated in our body causing gain of weight and fatigue.

The fact that water consists more than two third part of our body itself shows how important it is for us. Following are some of the facts that how drinking pure helps you to achieve fitness:

  1. It balances the body fluids: Drinking water in bulk certainly balances the fluids inside your body. Here it must be understood that by body fluid we mean digestion, absorption, saliva creation, muscle & joint inflammation and overall maintenance of the temperature of your body.
  2. It helps you to lose weight: This is for those who tend to eat a lot while doing their work. Taking enough amount of water in regular intervals fill your appetite and you end up consuming less junk food, hence lose weight.
  3. It makes your skin look good: Our skin represents us; it is the first impression which lasts over a life time. No matter how good your skin looks, you can always improve the appearance by drinking more and more water. Water keeps the body hydrated and improves the capillary blood flow which results in healthier and younger looking skin.
  4. Removes bad odor from your mouth: If people are reluctant to talk to you or even standing beside you closely, than it is a clear indication of a bad mouth odor. It generally happens due to lack of water consumption. Drinking 8-10 glass on a regular basis keeps your mouth moist and dilutes the smelly compound out.

Now when we talk about drinking pure water, we must also ensure to install water purifiers at our home. Seeing the current level of water borne diseases and pollution, water purifiers come as the best solution that are used by millions of households across India.

Market is filled with various water purifier companies, where everyone claims itself to have the best price and services. Though everyone makes promises, but very few are able to meet it. Therefore one need to be very careful while choosing the best water purifiers for their home or office. The water purifiers must have multiple level of filtration system with the combination of latest RO + UV + Alkarich Technology and guarantee you the purest water to drink.

So attaining fitness from home is not a tension anymore, Just drink water from the best Water purifiers and stay fit and healthy.

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Penis Health for Those Into Kink

With the greater sexual freedom that men and women have today, there is a wider array of activities consenting adults can enjoy, including those frequently classified as “kink.” Many individuals and couples are increasingly into kink activities, finding that their involvement brings excitement and fulfillment to their sex lives. However, immersion in the kink scene can raise questions of penis health for many men, and it is important that these concerns are addressed. Finding the right balance between kink fascinations and penis health is essential.

Kink

People talk about kink frequently, but some are not always sure what it means. Technically, kink would apply to any kind of sexual interest or activity that is at least somewhat outside “the norm.” Since what is “normal” changes over time, some activities once considered kink are now considered part of typical sex play for many. For example, role playing, with or without costumes, was once considered highly fetishistic. Now, many couples role play as a matter of course.

In one sense, defining kink is highly individualistic; if one man finds something to be kinky, then for his purposes, it is. But for the purposes of this piece, kink is defined more along the lines of activities associated with “Fifty Shades of Gray” – bondage, submission/domination, discipline, sadism, masochism and fetishistic adoration.

Penis health

It’s easy to see why there may be concerns about penis health for men that engage in kink activities. While much of kink is concerned with emotional and/or psychological issues, it often also involves varying degrees of physical engagement. And sometimes that physicality can be focused directly on the penis.

For example, some dominant/submissive role plays may involve a partner who exerts their influence over a man by “controlling” his penis and/or scrotum. Perhaps this involves forcing the man to masturbate repeatedly, often without the use of lubricant. In more extreme scenarios, it may involve the manhood being slapped, beaten, spanked, whipped or tied up.

It’s important to remember that this all assumes the activities are being undertaken with the consent of the man to whom the penis is attached. He is undergoing this physical treatment because it provides pleasure for him. Nevertheless, it still can negatively impact his penis health.

Safety

What are some steps a man who is into kink can take to better ensure his penis health is not compromised by his enjoyment? The following are a few suggestions:

– Be sure to have a safe word/phrase. Before beginning, it is absolutely essential that a couple agrees to a safe word or phrase that either one can say if they want the activity to end. Once said, the players must stop what they are doing, drop any roles they have assumed, and tend to the “here and now” of what is happening. A man whose penis is being pushed beyond his comfort zone must use the safe word whenever necessary.

– Start slow. Beginners should take it slow and easy to start. It may take several sessions to determine just how much pain a penis can take.

– Take breaks. It is always allowed to use safe words for a “time out” when needed.

– Wear protection. Consider wearing a condom, penis sleeve or other form of protection to keep the penis safer.

– Allow time to heal. Take days off between sessions in order to make sure the penis has healed properly.

The penis health of a man into kink may also benefit from the regular use of a first rate penis health crème (health professionals recommend Man1 Man Oil, which is clinically proven mild and safe for skin), especially when healing a sore penis. A crème with both a high-end emollient (such as Shea butter) and a natural hydrator (such as vitamin E) can provide much-needed soothing relief. The skin will also be more resilient if a crème including vitamin B5 is used. Also called pantothenic acid, B5 is required for cell metabolism and keeping penile tissue healthy.

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Beauty Therapy Vs Cosmetology

People often get these two terms confused. They both take place in a beauty school, they both require some form of certification, and they both involve cosmetic work that can help clients look and feel more beautiful than ever before. Most individuals think that these two are the same thing, but there are huge differences that individuals should be aware of before deciding on their career path.

Cosmetology

Cosmetology is what most people think of when they think of beauty school in the first place. They envision cutting and styling to perfection in a salon. Facials, expert manicures and pedicures and flawless make up looks are a few other things that cosmetology is known for. One of the key ways to help differentiate between the two is remembering that cosmetology often involves things that are more along the lines of cutting, styling and quick surface things that can easily be reversed, such as facials or manicures.

Beauty Therapy

Beauty therapy is similar to cosmetology in the fact that a person goes to school to learn beauty treatments. The coursework is often different, however. Schools that specialize in beauty therapy treatments often offer more advanced coursework, like laser hair removal training and other beauty therapy. In addition to this, they often offer some of the more popular courses that are offered at schools that specialize in cosmetology, such as certified nail technician courses.

Which one to choose

When students are faced with deciding which school to attend, they are often faced with choosing between cosmetology and beauty therapy schools. While beauty therapy schools offer some of the same things that cosmetology schools offer, most cosmetology schools do not offer courses in laser hair removal training.

Students are encouraged to sit back and consider their education goals. If a student would like to learn more advanced beauty therapy treatments, a beauty school that specializes in courses such as laser hair removal training will be the best option. Students that have a dream of working in a salon and giving their clients a haircut that they will fall in love with or the perfect pedicure will find that a beauty school that specializes in more cosmetology practices instead of advanced beauty therapy treatments, like laser hair removal training, will be more up their alley.

Shop around

An education is what determines a person's future, making it one of the most important decisions in a young adult's life. Because of this, students are encouraged to take their time shopping around, just like when they want to find the perfect outfit.

Many beauty school have websites that list their tuition, the various courses that are offered, and what the schedule will look like. If a student is interested, they can usually take a tour of the facility, and visit the labs that they will be working in. Sometimes, a school will even allow an interested person to sit in on a laser hair removal training class so that they can determine if this is the path that they would like to take.

When deciding on a career path, knowing the difference between cosmetology and beauty therapy is vital in making the decision on which to school to attend, and which career path they would like to take. Confusing these two terms is extremely common, but it can also mean the difference between attending a school that focuses on stylist work and attending a school that focuses on more advanced beauty treatments, such as laser hair removal training.

Future students are advised to keep these two terms, and their differences in mind as they visit different school and begin to develop their own education goals.

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Get Tipsy the Healthy Way

Some healthy alcoholic drinks that will get you in the right mood and in the right state of health. There are many health tips out there but none like this one. Before we jump in and read further, let's go through the warning signs.

If you're a chronic alcoholic, then it's best that you consult a doctor. If getting wasted is your idea of ​​having a good time, then maybe it should not be. If you want to have a relaxed Sunday afternoon with your friends and want to remain healthy too, then this might be the best thing you will read this holiday season. Also, remember health is a relative term, especially when it comes to alcohol.

Vodka soda and a lime on top

Well, vodka, soda, and a slice of lime might sound like a boring drink. But you know what? It is amongst the lowest calorie drinks out there. It might make you sleepy if you've had one too many. Vodka averages 96 calories per 1.5 ounces. And soda has no calories what so ever. This drink does not have any nutritional value but sure is a drink for people who are trying to maintain their weight.

Wine is the winner

Wine is certainly very good for you. Red wine has a lot of nutrients in it. It contains iron, potassium, and magnesium. These minerals are essential for a healthy body. A good wine is also full of antioxidants which are great for healthy skin. So go ahead, open that vintage that you've been waiting to pop open. And, let the sparkles help you maintain your healthy outlook. Again, one too many might cost you.

Beer it with Guinness

This thick lager that most people love is also a healthy brew. This Irish stout is a refreshing drink is healthy at the same time. If you know a brewery that serves this tasty beverage nearby, then head there and have one. Even though it is heavy and has an alcohol content, it is made of whole grains, which are healthy for your body. It has somewhere around 128 calories per 12 ounces. Which is great for an average beer, or shall we say stout? Well, in a nutshell, Guinness is nutritious lager for those who wish to remain healthy.

Now comes another warning for those who tend to go overboard with alcohol. Drink responsibly, and while you are at it, drinking healthy. Who says alcoholic drinks can not be healthy? Again, drinking too much of alcohol is not healthy. Drink little. Healthy drink .

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How to Perform a Penis Health Exam

Every man wants to live a long, healthy life with no surprise medical issues. In order to ensure the best opportunities of that happening, it pays to pay close attention to every part of the body, including the penal and surrounding area. Although a man gets a close look at the equipment during everyday daily penal care, once a month he should take the time to really look things over and search for any problems, such as bumps, lesions, redness or painful areas.

Understanding how to do a penal exam is vitally important. Here's what a man needs to know in order to do the penal exam correctly and help ensure the best of penis health from one month to the next.

Steps to the best penis exam

Once a month, a man should take the time to explore his penis and surrounding area. This is best done immediately after a hot shower, when penis skin is relaxed from the warmth of the water.

1. Look at the skin. Using a mirror to help, look at the skin of the penis and surrounding area. The idea is to look for anything out of the ordinary, including discolorations, strange spots, scrapes or bruises, lesions, moles or blemishes. Anything unusual should be noted, as a man can look at it again next month to see if there have been any changes. Anything that appears to be severe should be checked by a doctor.

2. Check out the penis. The idea here is to feel for any lumps or abnormalities in the penis itself. Using one hand to hold the base of the penis, slide the other hand upward, feeling for any strange changes on the way. Make note of any bumps, ridges or painful areas. If an erection happens during this exam, that's just fine – that provides a man with the opportunity to feel for bumps and the like, things he might miss during the exclusion of masturbation. It's easier to feel for strange changes when a man is in an 'all business' kind of mindset!

3. Feel around the groin. Using two fingers, press all around the groin area. There might be some lumps here and there, from lymph nodes and the like; These are normal. The idea is to do this on a monthly basis, so a man becomes very familiar with what the area feels like. That way, he can tell if any of those bumps change over time. During this part of the penal exam, make note of any painful areas.

4. Examine the testicles. Look at the testicles with the mirror. They should look as they always do; One might be larger than the other or might 'hang' a bit more, but over time a man will come to know what is normal for him. Using slight pressure, take the testicle between thumb and forefingers and run the hand along it, feeling for any bumps or lumps. At the back of the testicle will be a small tube that will feel soft and might be tender to the touch; This is perfectly normal.

5. Take notes. Although it may seem strange, this can come in handy in a few months, when a man sees or feels something odd and wonders if it was there in the past. By taking a few notes right now after the penal exam, a man can get to know what is normal for his body.

Make use of penis health crème

After the penis exam, a man should apply a top-notch penis health crème (health professionals recommend Man 1 Man Oil, which is clinically proven mild and safe for skin). Look for a crème that contains vitamins A, C, D, B5 and E, as well as amino acids that can enhance penis health. Not only does a good penis health crème work wonders for the skin, the regular application gives a man one more opportunity to feel for any problems, so leading to even better penis health.

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