A Positive Blood Type Diet - Buzzle.com

A Positive Blood Type Diet

Blood type specific diets are designed to encourage people to eat what is right for their blood type. Let us look at some of the foods that can be included in the diet of people who have A positive blood type.

Each individual is biochemically unique. This uniqueness is also due to the four basic blood types: O, A, B, and AB. Your individual blood type influences your sensitivity towards certain types of diseases such as cancer, heart disease, allergies, diabetes, etc. Every individual has different nutritional needs which have to be met to prevent blood type related illnesses.

Have you heard the traditional saying, "you are what you eat"? Diets are tailor-made to cater to one's specific blood type. Eating the right food for your blood type is important as it influences weight issues, mental state, stress management and energy levels. A Positive blood type individuals are usually susceptible to cancer, diabetes and cardiovascular diseases. The diet for these individuals should emphasize on strengthening the immune system, supplying cancer fighting antioxidants, forbidding infections to occur and toning up the heart.

Ever wondered why your friend can eat all kinds of breads and meats and not gain any weight? But, if you thrive on such foods, you tend to have an upset stomach. It's sad but true that all foods are not agreeable to our stomach. The enthusiasm and the urge to lead a normal healthy life has resulted in more and more people opting for these tailor-made healthy diets. It is important to know the diet that is best-suited for your blood type. The diet should include low protein intake. Vegetarian diet with no or fewer dairy products are recommended for this particular blood type.

The A Positive diet encourages people to eat right food for their blood type. Given below is the diet specifically designed for individuals with A Positive blood.

Vegetables
The best way to curb health-related issues is to consume a lot of vegetables in its raw and pure form. Vegetables such as sprouts, tofu, okra, artichoke, horseradish, chicory, greens, alfalfa, tempeh, turnip, parsley, romaine are vital to people with A Positive blood. These vegetables are a source of antioxidants, enzymes and minerals required for a healthy balance. Garlic, broccoli, spinach, collard greens, onions, pumpkin, kale are known to enhance the immune system.

Unfortunately, there are certain vegetables that have adverse effect on the digestive system. They are cabbage, mushroom, potato, pepper, eggplant, yam, lima bean and sweet potato.

Poultry and Meat
Cornish hens, chicken and turkey and other poultry products are easily digestible, and that is why it has been included in the diet. However, it is best to eliminate meat from the diet. A Positive blood has low levels of stomach acid content, due to which meat is not easily digestible. This in turn leads to sluggishness in an individual.

Dairy Products
However tasty the dairy products are, they are best avoided as these cannot be easily digested by an individual. However some of the products that are harmless to health are yogurt, feta, kefir, string cheese, mozzarella and ricotta.

Beverages
Alcohol-based beverages, soda and black tea do not support the immune system and are also hard to digest. These are not at all recommended for someone with A Positive blood. One cup of coffee a day can help increase the acid secretions in the stomach and thus improve digestion. The other beverages good for the stomach are slippery elm and ginger.

Fruits
Diet should mostly include alkaline fruits such as berries, plums, figs and prunes. Fruits with high mold counts like melons cannot be easily digested, and hence, have to be eliminated from the diet plan. Fruits like pineapple, cherry and apricot have digestive enzymes which is an excellent help for the digestive system. Grapefruit and lemon once digested exhibit alkaline tendencies, which again helps the stomach in a positive way.

Seafood
Seafood is a gourmet's delight. However, one has to keep a check on the types of seafood that are not agreeable to the sensitive stomach. The most beneficial seafood are mackerel, grouper, carp, red snapper, salmon, snail, whitefish, etc. The seafood that are not allowed are lobster, oyster, crab, octopus, beluga, bluefish, eel, shrimp and turtle to name a few.

There is an old saying, "one man's food is another man's poison". This theory holds true for blood types as well. The diet meets all the nutritional requirements to enhance the immunity of that particular blood type. However, there are plenty of suggestions and ideas on your diet as per your blood type, but none of them have been proven so far. For the believers of this theory, you need to be enthusiastic about your plan, stop counting and tracking the calories and enjoy the diet plan chalked out for you.

By Lalan Maliakal

http://www.buzzle.com/articles/a-positive-blood-type-diet.html

O Positive Blood Type Diet - Buzzle.com

O Positive Blood Type Diet

People having O positive blood type are said to be universal donors. You will be amazed to know that every blood type has its own diet. Let us discuss the O positive blood type diet in detail.

Diet for a blood group is the outcome of recent research and these diets are typically used to reduce weight. Although this diet is suggested according to the blood group, it should be complemented with regular exercising. This theory of blood type diets is propounded by Peter D'Adamo in his book Eat Right For Your Type. Blood type diets are mainly intended to improve your digestive system and help you to lose weight. Also, the blood type diet helps to reduce the risk of cardiovascular diseases and many other diseases. Blood type diet helps to maintain your genetic rhythm and keeps you healthy and active. Here we will specifically find out the healthy diet for O positive blood type.

Blood Type: O Positive
Human blood is basically made up of four parts viz. white blood cells, red blood cells, platelets and plasma. The red blood cells have chemical markers that are called antigens. Blood types are decided according to the type of antigens in the plasma of blood. O type blood does not have any antigen. However, it has both anti-A and anti-B antibodies. O positive blood is called "positive" because it contains the Rhesus antigen. This is the reason that it is called Rh+ blood.

Diet for O Positive Blood Type
Blood type of a person determines his eating habits, personal distaste, body metabolism, allergies and medical conditions. The O positive blood type diet helps you avoid infections and prevents various diseases. This blood type is said to be of the ancient man who used to live on hunted meat and seafood. Animal protein is easily digested by the people having O positive blood group. This is the reason why O positive blood diet suggests that meat and seafood are to be consumed on a large-scale. Grains and dairy products are not digested well by people with O positive blood type. Dairy products and grains were not introduced to our ancestors. Summing up these two facts, high protein and low carbohydrate foods are included in the diet. Following are some of the foods recommended for this blood type.

• Meat and sea food must constitute a larger portion of the diet.
• Whole grains must be consumed in moderate amount.
• Flaxseed oil and olive oil are the oils that suit this blood type.
• In beverages, green tea is a healthy option.
• Wine and beer are the alcoholic beverages that fit in this type of diet.

When you are on a particular diet, it is very essential to know the things you can snack on. This keeps away the unnecessary cravings and helps to improve your metabolism. Here's a small list.

• vegetable juices
• fresh fruits like pears, plums and bananas
• vegetables like carrots, celery and cucumbers
• soy milk and rice crackers

These are a few of the things that you can snack on, if you are following the O positive blood type diet.

Merely changing your daily eating habits does not render the advantages of following a diet. People on this diet must follow rigorous exercise routine, especially more of cardiovascular exercises. Aerobics is a good option for the exercise routine. Last but not the least, avoid processed foods and chocolates. There is no alternative to keeping healthy and following a nutritious diet.

By Aarti R
Last Updated: 12/6/2011

http://www.buzzle.com/articles/o-positive-blood-type-diet.html

O Negative Blood Type Diet - Buzzle.com

O Negative Blood Type Diet

Here is an article explaining the O negative blood type diet. It is based on the book, 'Eat Right 4 Your Type' by Dr. James D'Adamo, who was a pioneer in seeking out the blueprint, which he used to determine the differences between every person's specific dietary needs based on their blood type.

I believed that no two people on the face of the earth were alike; no two people have the same fingerprints, lip prints or voice prints. No two blades of grass or snowflakes are alike. Because I felt that all people were different from one another, I did not think it was logical that they should eat the same foods. It became clear to me that since each person was housed in a special body with different strengths, weaknesses and nutritional requirements, the only way to maintain health or cure illness was to accommodate to that particular patient's specific needs.
- Dr. James L. D'Adamo

To some, the connection between their blood type and the diet required according to the blood type, may sound a bit far-fetched; whilst to others, it may be the most obvious link that they might or might not have thought of. Dr. D'Adamo came down to the conclusion that the kind of foods that were easily metabolized and were hence better for a person of a particular blood type weren't necessarily so for another.

Here, however, we're about to understand the basics of the O negative blood type diet. The diet for people of both, O positive as well as O negative blood type, is the same. The history of the O blood type will make it easier for you to understand why to eat what you should eat, as the origins from where you came help you understand your path better as to where you're headed.

O is for Old. The blood type O ancestors have been the Cro-Magnon, who were here almost 40,000 years ago and have been the roots of the people who branched out as O blood type. They hunted, and in organized packs, making use of weapons and tools that gave them strength beyond the measure of an ordinary bare-handed human, letting go of fear of any animal rivals they could have. And, they became efficient hunters without many natural predators at all. Their population went up and their main source of nutrition (fuel) was protein that came from meat. Later, however the competition between them and the scarcity of meat on those hunting grounds made them disperse far and wide, out of Africa towards Europe and Asia, soon occupying all lands except Antarctica.

Type O: The Hunter

• Meat eater
• Robust and tough digestive tract
• Highly active immune system
• Best way to deal with stress is rigorous physical activity
• Cannot adapt easily to drastic dietary and environmental changes
• An efficient metabolism is essential to stay lean, healthy and energetic

The Ketosis Key
There were slight alterations in the hunter-gatherer's physical demands, the general digestive activity and way of metabolism of the O blood type ancestors, due to a diet which was high in protein and fat, with a few carbohydrates. Which means that instead of carbohydrates being broken down to glucose, the body metabolizes fats and proteins to ketones, which are used instead of sugars, to keep glucose levels steady.

So, you may be sitting back and blinking and thinking to the thought of saturated fats that are unhealthy and that eating too much meat is bad for you. Meats that are injected and pumped up with hormones and other dangerous antibiotics to plump up, are certainly best to avoid most entirely. But organic meats aren't so bad for the O blood type and are actually the fuel that your body needs. Think about the foods that require hunting! It would certainly not be a field of wheat or a glass of milk. So, O blood types won't benefit much from drinking milk and eating bread. Their systems aren't quite so entirely adapted to dairy and grains the way that other blood types are.

Losing Weight
The main reason why you may be piling on the pounds is not the meat you eat, but due to the amount of grains, pulses and legumes you have in your diet. Wheat - whole wheat and wheat germ - has gluten, which puts a stress on your metabolism, acting against ketosis. This means that your calories are not utilized efficiently, stressing your digestive system out. The gluten lectins oppose the proper metabolism of insulin.

Another factor to consider is that the muscle tissue in O blood types is more acidic, hence you might as well avoid legumes, pulses and beans that have lectins making your muscle tissues a bit unnaturally alkaline.

The regulation of the thyroid is another factor to consider for weight gain. Hypothyroidism is another reason why O blood types gain weight. Insufficient levels of iodine lead to hypothyroidism symptoms of which include muscle loss and fatigue and retention of fluids that is the cause of bloating and weight gain.

Foods Promoting Weight Gain
Interfering with insulin and slowing metabolism:

• Wheat gluten
• Sweet corn

Hindering the utilization of calories:

• Kidney beans
• Navy beans
• Lentils

Hindering thyroid hormone:

• Cabbage
• Brussels sprouts
• Cauliflower

Foods Promoting Weight Loss
Foods containing iodine to avoid hypothyroidism:

• Kelp
• Seafood
• Iodized salt

Sources of vitamin B that are great for efficient metabolism:

• Liver
• Red meat
• Kale
• Spinach
• Broccoli

In the sections below, 'highly beneficial' means foods that are like medicine, 'neutral' means foods that your body can tolerate in moderation, and 'avoid' means foods that aren't good for your body at all and may produce toxins or hinder your digestive or immune system in one way or another.

Meats
One thing to be kept in mind is that you cannot quite eat excessive meat, as your ancestors didn't quite eat that amount either. Best, according to Dr. D'Adamo, is to stick to 175 g/6 oz for one meal. The high acid content in O blood types makes it possible for them to digest meat rather easily. The more exercise you take, the more protein is required. Balance out the amount of protein you take with fresh fruits and vegetables to avoid over acidification in your body that can lead to a lot of irritation of the lining of your stomach and can result into gruesome ulcers.

Highly Beneficial

• Beef
• Buffalo
• Heart
• Kidney
• Lamb
• Liver
• Mutton
• Oxtail
• Sweetbreads
• Tripe
• Veal
• Venison

Neutral

• Chicken
• Duck
• Partridge
• Pheasant
• Poussin
• Quail
• Rabbit
• Turkey

Avoid

• Bacon
• Goose
• Ham
• Pork

Seafood
As O blood type is vulnerable to thin blood, which resists clotting, the vitamin K found in seafood is highly beneficial as it promotes clotting of blood. Seafood is an excellent choice and source of iodine, which regulates thyroid function. Let us look at what seafood should be included in the diet for O negative blood type and what shouldn't make its way on your table. Seafood should be consumed more often than other meats for the O negative blood type.

Highly Beneficial

• Bluefish
• Cod
• Hake
• Halibut
• Mackerel
• Red Snapper
• Perch
• Pike
• Rainbow trout
• Salmon
• Sardine
• Snapper
• Sole
• Striped bass
• Sturgeon
• Swordfish

Neutral

• Abalone
• Albacore
• Anchovy
• Carp
• Clam
• Crab
• Crayfish
• Crocker
• Eels
• Frog legs
• Grouper
• Haddock
• Herring
• Lemon sole
• Lobster
• Mahi mahi
• Monkfish
• Mussels
• Oysters
• Prawns
• Red fish
• Sailfish
• Scallops
• Sea bass
• Sea trout
• Shark
• Smelts
• Snails
• Squid

Avoid

• Barracuda
• Catfish
• Caviar
• Conch
• Pickled herring
• Octopus
• Smoked salmon

Dairy Products and Eggs
Although milk products aren't beneficial at all to O negative blood types, if you're of African origin, you may find yourself particularly lactose intolerant. Best is to avoid milk products and eggs. You can have soy milk and soy cheese, which are good alternatives for proteins.

Neutral

• Butter
• Feta cheese
• Goat milk cheese
• Mozzarella cheese
• Soy milk (particularly good)
• Soy cheese (particularly good)

Avoid

• Blue cheese
• Brie
• Buttermilk
• Camembert
• Cottage cheese
• Crème fraiche
• Edam cheese
• Emmental cheese
• Fromage frais
• Goat milk
• Gouda cheese
• Gruyère cheese
• Soft cheese
• Ice-cream
• Jarlsberg cheese
• Skimmed milk
• Muenster cheese
• Parmesan cheese
• Provolone cheese
• Neufchâtel cheese
• Ricotta cheese
• Whey
• Yogurt

Oils and Fats
Highly Beneficial

• Linseed oil (flaxseed)
• Olive oil

Neutral

• Canola oil
• Cod liver oil
• Sesame oil

Avoid

• Corn oil
• Cottonseed oil
• Groundnut oil
• Sunflower oil

Nuts and Seeds
Nut butters are easier to digest for O negative blood types than eating them simply as nuts, as they have a tendency to cause digestive problems if not chewed well.

Highly Beneficial

• Pumpkin seeds
• Walnuts

Neutral

• Almonds
• Almond butter
• Chestnuts
• Hazelnuts
• Hickory nuts
• Pecans
• Pine nuts
• Sesame seeds
• Sesame butter
• Sunflower margarine
• Sunflower seeds
• Tahini

Avoid

• Brazil nuts
• Cashew nuts
• Peanuts
• Peanut butter
• Pistachio nuts
• Poppy seeds

Beans and Pulses
Eating beans in moderation works best for the O negative blood type. Their muscle tissue is always slightly acidic and they burn fat faster when it is so. Beans, legumes and pulses make it a bit alkaline by depositing lectins that are less acidic. Highly beneficial beans mentioned below are good as they make your digestive tract stronger and keep a common problem of many O negative blood types, which is acidity, at bay and promote healing of the digestive tract.

Highly Beneficial

• Aduki beans
• Black-eyed beans
• Pinto beans

Neutral

• Black beans
• Broad beans
• Cannellini beans
• Chickpeas
• Green beans
• Lima beans
• Green peas
• Sugar snap beans and peas

Avoid

• Kidney beans
• Navy beans
• Lentils - brown, green and red
• Soy beans

Cereals
People having an O negative blood type are most susceptible to huge amounts of weight gain due to the gluten in whole wheat and whole wheat products and because of presence of lectins in them that get in the way of proper absorption of other nutrients. Thus, with the metabolic processes hindered and made sluggish, you tend to put on weight.

Neutral

• Amaranth
• Barley
• Buckwheat
• Cream of rice
• Puffed millet
• Oat bran
• Oatmeal
• Rice bran
• Puffed rice
• Spelt

Avoid

• Cornflakes
• Cornmeal
• Cream of wheat
• Familia
• Farina
• Granola
• Grape nuts
• Wheat bran
• Wheat germ
• Shredded wheat

Breads and Muffins
To begin with, breads aren't the best choice when it comes to O negative blood types as a lot of them contain wheat. If you're having a daily sandwich for breakfast or toast, maybe it would be best to switch to something else as it isn't the most beneficial, taking into consideration the gluten content in it. The genetic make up isn't quite designed to be able to metabolize grains well. However, you can always benefit from the sprouted wheat Essene bread as the lectins present in it are quite destroyed by the sprouting process.

Highly Beneficial

• Sprouted wheat Essene bread

Neutral

• Brown rice bread
• Gluten-free bread
• Millet bread
• Rice cakes
• 100% Rye bread
• Rye crisps
• Soy wheat flour
• Spelt bread
• Ryvita crispbreads
• Finn crisps
• Wasa bread

Avoid

• Bagels
• Corn muffins
• Cornbread
• Durum wheat bread
• English muffins
• Matzos
• Multi-grain bread
• Oat bran muffins
• Polenta
• Pumpernickel bread
• Wheat bran muffins
• Whole wheat bread

Grains and Pastas
No grains or pastas are highly beneficial to the blood type. Most pastas are made from semolina, so it's best to check the package for ingredients before you buy it. Make sure to buy gluten-free pastas.

Neutral

• Buckwheat flour
• Barley flour
• Kasha
• Rye flour
• Rice flour
• Spelt flour
• Quinoa
• Rice vermicelli
• Rice - basmati, brown and white
• Soba (buckwheat) noodles
• Tapioca
• Wild rice

Avoid

• Couscous
• Durum wheat flour
• Gluten flour
• Graham flour
• Oat flour
• Plain flour
• Self-raising flour
• Semolina pasta
• Sprouted wheat flour
• Whole wheat flour

Veggies, Sprouts, Soy and Fresh Herbs
It is important to consider vitamin K when you're wanting to buy vegetables, as vitamin K helps clot blood. There are certain veggies that may trigger allergic reactions in your body, whilst some that get in the way of efficient thyroid function. However, all fresh herbs are beneficial for the O negative blood type.

Highly Beneficial

• Beetroot leaves
• Broccoli
• Collard greens
• Dandelion greens
• Endive
• Escarole
• Garlic
• Globe artichokes
• Horseradish
• Kale
• Kohlrabi
• Leeks
• Okra
• Onions - red, Spanish and yellow
• Parsley
• Red capsicum
• Pumpkin
• Seaweeds
• Spinach
• Sweet potatoes
• Swiss chard
• Tapioca
• Turnips

Neutral

• Asparagus
• Bamboo shoots
• Beetroots
• Broad beans
• Capsicum - green and yellow
• Carrots
• Celery
• Chervil
• Chicory
• Coriander
• Courgettes
• Cucumber
• Daikons
• Dill
• Fennel
• Ginger
• Green olives
• Jalapeño
• Jicama beans
• Lettuce - buttherhead, cos, iceberg, Webb
• Mangetouts
• Mesclun salad mixture
• Moong bean sprouts
• Mushrooms - abalone, chanterelles, enoki, porcini, Portobello, tree oyster
• Radicchio
• Radish sprouts
• Radishes
• Rapini
• Rocket
• Shallots
• Spring onions
• Squash - all kinds
• Swedes
• Tempe
• Tofu
• Tomatoes
• Water chestnuts
• Watercress
• Yams

Avoid

• Alfalfa sprouts
• Avocado
• Aubergine
• Cabbage - Chinese, red, and white
• Mushrooms - cultivated, shiitake
• Mustard greens
• Olives - black, Greek, and Spanish
• Potatoes - red, and white
• Sweet corn

Fruits
Fruits most beneficial to the O negative blood type are ones that will keep their acidic digestive tract alkaline.

Highly Beneficial

• Figs - fresh, dried
• Plums - green, purple, and red
• Prunes

Neutral

• Apples
• Apricots
• Bananas
• Black currants
• Blueberries
• Boysenberries
• Cherries
• Cranberries
• Currants
• Red dates
• Elderberries
• Gooseberries
• Grapefruit
• Grapes - green, purple, red
• Guava
• Kiwi
• Kumquats
• Lemons
• Limes
• Loganberries
• Lychees
• Mangoes
• Melons - canang, casaba, Crenshaw, Christmas, musk, Spanish
• Nectarines
• Papayas
• Peaches
• Pears
• Persimmons
• Pineapples
• Pomegranates
• Prickly pears
• Raisins
• Raspberries
• Star fruit
• Watermelons

Avoid

• Blackberries
• Coconuts
• Melon - cantaloupe, honeydew
• Oranges
• Plantains
• Rhubarb
• Strawberries
• Tangerines

Juices
Vegetable juices are preferred over fruit juices in the diet for O negative blood type due to their alkalinity. Avoid drinking juices high in sugars. Pineapple juice is great for preventing bloating and acidity.

Highly Beneficial

• Black cherry juice
• Pineapple juice
• Prune juice

Neutral

• Apricot juice
• Carrot juice
• Celery juice
• Cucumber juice
• Cranberry juice
• Grape juice
• Grapefruit juice
• Papaya juice
• Tomato water (with lemon)
• Vegetable juices of vegetables that are highly beneficial (mentioned earlier)

Avoid

• Apple cider
• Apple juice
• Cabbage juice
• Orange juice

Spices, Dry Herbs and Flavorings
These can improve your digestive as well as immune system, if eaten rightly.

Highly Beneficial

• Carob
• Cayenne pepper
• Seaweeds - dulse, kelp
• Turmeric

Neutral

• Agar
• Allspice
• Almond essence
• Anise
• Arrowroot
• Barley malt
• Basil
• Bay leaf
• Bergamot
• Brown rice syrup
• Capers
• Caraway
• Cardamom
• Chervil
• Chive
• Chocolate
• Cloves
• Coriander
• Corn syrup
• Cream of tartar
• Cumin
• Dill
• Garlic
• Gelatine - plain
• Honey
• Horseradish
• Maple syrup
• Marjoram
• Mint
• Miso
• Molasses
• Mustard - dry
• Paprika
• Pepper - peppercorns, red pepper flakes
• Peppermint
• Pimento
• Rapadura
• Rice syrup
• Rosemary
• Saffron
• Sage
• Salt
• Savory
• Soy sauce
• Spearmint
• Sugar - brown, white
• Tamari
• Tamarind
• Tarragon
• Thyme

Avoid

• Cinnamon
• Cornflour
• Nutmeg
• Pepper - ground black and white
• Vanilla - essence, pod
• Vinegars - balsamic, cider, distilled, white, herb, malt, red and white wine

Condiments
Whilst there aren't any highly beneficial condiments for the O negative blood type diet plan, you can use the ones that are neutral for you in moderation, making sure they're low-fat and low-sugar. Best is to use olive oil, lemon juice and garlic.

Neutral

• Jam (from the fruits that are beneficial as mentioned earlier)
• Jelly (from acceptable fruits)
• Mustards
• Salad dressing (low-fat and from beneficial and neutral ingredients)
• Worcestershire sauce

Avoid

• Ketchup
• Mayonnaise
• Pickles - Branston, dill, kosher, sweet, sour
• Relish

Herbal Teas
Herbal teas are very healing and promote strengthening of the digestive and immune system when had rightly.

Highly Beneficial

• Cayenne
• Chickweed
• Dandelion
• Fenugreek
• Ginger
• Hops
• Linden
• Lime leaf
• Parsley
• Peppermint
• Rose hip
• Sarsaparilla

Neutral

• Catnip
• Chamomile
• Chinese angelica
• Elderflower
• Ginseng
• Green tea
• Hawthorn
• Horehound
• Liquorice root
• Mullein
• Raspberry leaf
• Sage
• Scullcap
• Spearmint
• Thyme
• Valerian
• Vervain
• Yarrow

Avoid

• Alfalfa
• Aloe
• Burdock root
• Coltsfoot
• Cornsilk
• Echinacea
• Gentian
• Golden seal
• Red clover
• Rhubarb
• Senna
• Shepherd's purse
• St. John's wort
• Strawberry leaf
• Yellow dock

Other Beverages
A bit of wine and lager is allowed in moderation for O negative blood types. If you're habituated to drinking coffee, it's best to cut down slowly as this is bound to make your stomach quite acidic.

Highly Beneficial

• Soda water
• Seltzer water

Neutral

• Lager
• Wine - red, rose, white

Avoid

• Coffee - decaffeinated, regular
• Distilled spirits
• Soda - cola, diet, others
• Tea - black, decaffeinated, regular

Bringing the acceptable ingredients together, you can always come up with your own diet plan. There are some elaborately explained recipes along with the kinds of dietary supplements that O blood types require. Dr. D'Adamo's book also mentions about all other blood types and a more in-depth insight. By the end of it, it is up to you to know what foods work best for you and which don't. As Voltaire has rightly said - "Nothing would be more tiresome than eating and drinking if God had not made them a pleasure as well as a necessity."

By Madhura Panse
Last Updated: 6/15/2012

http://www.buzzle.com/articles/o-negative-blood-type-diet.html

Natural Diuretic Foods - Buzzle.com

Natural Diuretic Foods

Foods that help release body fluids are known as natural diuretics. A diuretic diet is advised for those suffering from edema, heart diseases, high blood pressure and kidney or liver disorders. For more information on natural diuretic foods, read on...

Water retention in the body is as harmful as dehydration, if not more. Retention of water in the body usually occurs in people suffering from heart ailments, kidney and liver related ailments, PMS symptoms, high blood pressure, sciatica, etc. It may also occur due to the lack of B-vitamins, amino-acids and proteins in the diet or due to the excessive consumption of foods high in sugar and salt content. The condition caused due to water retention in the body tissues is known as Edema.

Diuretics are substances that help flush out the excessive water from the body through urination. Diuretics are available in the form of synthetic diuretics and natural diuretics. Synthetic diuretics are medications or drugs that are available over-the-counter with the prescription of a medical expert. Many precautions have to be taken while consuming synthetic diuretics as they are accompanied by a lot of side-effects. A natural diuretic on the other hand, is a safer option as it can be obtained from natural foods and herbs and is free from any kind of side effects. The following are some natural foods and herbs that exhibit diuretic qualities and promote the process of diuresis.

List of Natural Diuretic Foods

Asparagus: It contains a chemical alkaloid called asparagine that promotes effective removal of wastes from the body by improving the functioning of the kidney.

Apple Cider Vinegar: It maintains optimum levels of potassium in the body in addition to exhibiting natural diuretic properties.

Tomatoes: It's a very rich source of Vitamin C that helps release excessive body fluids and improves metabolism.

Garlic: It contains mustard oils that have cleansing properties. They break down and flush out fats.

Cranberry Juice: It helps maintain the pH level of the urine, dilutes the urine and aids in increasing the frequency of urination. It's also helpful in improving and maintaining kidney functioning.

Brussels Sprouts: It helps in the cleansing of the body tissues and cells by stimulating the kidneys and pancreas.

Oats: It contains Silica which is a natural diuretic substance.

Dandelion Leaf: It is high in potassium and mineral contents that aid the process of diuresis. It also helps in potassium retention.

Green Tea: It is being used in China, as a natural diuretic, since centuries.

Fennel: It exhibits diuretic and carminative(relieving gas) properties.

Juniper Berries: It contains volatile oils and terpinen-4-ol which enhances the kidney's glomerular filtration which helps flush out excessive fluids from the body.

Parsley: It stimulates urination by flushing out toxins from the kidneys.

Celery: Both the seed and the plant contain high levels of potassium and sodium that together stimulate urine production.

Lettuce: It helps flush out toxins and increases metabolism rate.

Melon: It contains high levels of water, potassium and sodium that help eliminate toxins and stimulates urine production.

Gingko Biloba: Gingko seeds are used to treat many urinary problems. Apart from this they are also used to treat other disorders like coughs, digestion problems, scabies and skin sores.

Carrots: An infusion of carrot seeds with boiling water is used as a diuretic. They also have other health benefits like good eye health, skin health and improved immunity.

Coffee: Coffee is considered to be a good laxative and diuretic. Both decaffeinated and caffeinated coffee seem to be effective.

Watercress: Watercress is popular for weight loss benefits, because of its diuretic action it helps to get rid of excess fluids from the body.

Beetroot: Having a glass of beetroot juice daily works as a good diuretic. It helps to get rid of salt and water out of the body.

Natural Diuretic Diet

A natural diuretic diet can also be followed as a diet for weight loss or a detoxification diet. They also help reduce PMS symptoms like bloating and headaches. For these purposes, carbohydrates, foods high in sugar and salt content, junk foods, soft drinks, etc. need to be completely eliminated from one's diet and the above mentioned foods and herbs should be incorporated. Drinking plenty of water is also very essential.

Although these foods can help detoxify and provide relief from edema, they should be consumed only for a few days, as some natural diuretics can also flush out the essential minerals and nutrients. It is advisable to consume them under the advise of a medical expert.

By Dhanya Joy

Last Updated: 12/15/2011

http://www.buzzle.com/articles/natural-diuretic-foods.html

Slide show: Aquatic exercise how to's - Mayo Clinic

Slide show: Aquatic exercise how to's

By Mayo Clinic staff

Water walking with hand webs

Aquatic exercise is a low-impact activity that takes the pressure off your bones, joints and muscles. Water offers natural resistance, which helps strengthen your muscles. You can even do aquatic exercise if you don't know how to swim.

You might start with water walking. In water that's about waist-high, walk across the pool swinging your arms like you do when walking on land. Avoid walking on your tiptoes, and keep your back straight. Tighten your abdominal muscles to avoid leaning too far forward or to the side.
To increase resistance as your hands and arms move through the water, wear hand webs or other resistance devices. Water shoes can help you maintain traction on the bottom of the pool.

Deep-water walking with hand webs

Once you're comfortable walking in waist-high water, try walking in deeper water. As you walk, swing your arms. Keep your back straight, and tighten your abdominal muscles to avoid leaning too far forward or to the side.

To help you stay above the water, you might place a water noodle between your legs. Make sure the noodle is higher in back than in front. If you don't know how to swim, wear a flotation vest or float belt in deep water. To increase resistance as your hands and arms move through the water, wear hand webs. Water shoes can help you maintain traction on the bottom of the pool.

For a more intense workout, consider jogging in deep water.

Arm exercise using hand webs

Hand webs can help you strengthen your biceps and triceps in the water. Wearing hand webs, stand in waist-high water with your arms down, your palms facing forward and your elbows close to your body. Raise your forearms to the level of the water, keeping your elbows close to your body and your wrists straight. Then switch direction and push your hands down until your arms are straight again. Repeat 12 to 15 times or until you're fatigued.

Arm exercise using water weights

Water weights are foam barbells that create resistance under water. Start with your arms at your sides. Grip the bars of the water weights with your palms facing up. Raise your forearms to the level of the water, keeping your elbows close to your body and your wrists straight. Then turn the barbells over so that the palms of your hands face the bottom of the pool. Push your hands down until your arms are straight again. Repeat 12 to 15 times or until you're fatigued.

Resistance exercise using a kickboard

Kickboards provide another type of resistance. Standing up straight with your legs comfortably apart, tighten your abdominal muscles. Extend your right arm and hold the kickboard on each end. Keeping your left elbow close to your body, move the kickboard toward the center of your body. Return to the starting position and repeat 12 to 15 times or until you're fatigued. Then extend your left arm and repeat the exercise on the other side.

Leg exercise using a noodle

To strengthen your leg muscles, tie a water noodle into a knot around your foot or water shoe. Stand with your back to the side of the pool in waist-high water, placing your arms on the edge of the pool for stability. Straighten your leg in front of you, then flex your knee to about a 90-degree position. Return to the starting position and repeat 12 to 15 times or until you're fatigued. Tie the water noodle into a knot around your other foot or water shoe and repeat with the other leg.

Aquatic exercise can be fun at any age, size or fitness level — whether you try it on your own or sign up for a class. Jump in. The water's fine!


http://www.mayoclinic.com/health/aquatic-exercise/SM00055&slide=6

Size Matters - How much are you really eating? Probably more than you think. Here's how to judge for yourself by Runner's World 3/4/07

Size Matters

How much are you really eating? Probably more than you think. Here's how to judge for yourself.

By Sally Wadyka Image by Mark Hooper Published 03/04/2007

Runners thrive on numbers--distance covered, time clocked, pace per mile And we're usually pretty good at calculating those accurately. But one area where most runners could use a little help with math is in figuring out how many calories we eat and how many we burn during our workouts. In fact, those five extra pounds that many runners drag around are proof-positive that many of us have trouble with simple addition and subtraction. We typically think we're eating fewer and burning more calories than we really are.

"In general, people will underestimate the calories in a typical meal by about 20 percent," says Brian Wansink, Ph.D., director of the Cornell Food and Brand Lab at Cornell University and author of *Mindless Eating* (Bantam Books, 2006). "But after a tough workout, you might underestimate how much you're eating by as much as 50 percent." His research group studied people training for a marathon and monitored them as they carbo-loaded in the lead-up to race day. The researchers found that on average the runners would guess that they had 1,500 calories on their plates when they actually had about 3,500 calories.

An extra 2,000 calories? That's almost a day's worth of food. Why are we so far off the mark? Turns out there are several factors, including our inability to accurately size up portions, external cues that cause us to overeat, and difficulties gauging our daily calorie budget. And any one of these factors--or some combination of them--can be enough to thwart our best efforts to drop extra pounds or maintain a goal weight. That said, losing a few pounds isn't rocket science. You simply need to take in fewer calories than you burn on most days of the week. With a few key strategies, you can accurately tally the number of calories you eat and burn daily. Learning how to size up your plate and your workouts will help you downsize your waistline.

Portion Distortion
The biggest weight-loss challenge is knowing exactly how much you're eating. It isn't easy. Restaurants typically dish out double and triple servings per entr? and food manufacturers sell megapackages of snack foods at discount prices, so it's difficult to determine a healthy portion of any food. And that's a big problem, since research has proven that we almost always eat nearly all of whatever is on our plates. A 2005 study published in the Journal of the American Medical Association found that people eat an average of 92 percent of any food they serve themselves.

"Part of the problem is labeling, because packages don't tell us in a systematic way how many calories there are per portion," says Barbara Rolls, Ph.D., professor of nutritional sciences at Penn State University and author of The Volumetrics Eating Plan (Harper Collins, 2005). "What is labeled as a serving size varies randomly even in the same category of food." For example, a serving of Chips Ahoy chocolate-chip cookies is three cookies, while for Fig Newtons, it's just two. Serving sizes also don't take into account the calorie density of a food. Other countries provide information on nutritional labels that tells how many calories are in 100 grams of the product, which makes it very easy to compare one food with another. "If you see how many calories are in 100 grams of two different types of potato chips, you immediately know which chip is more caloric," says Rolls.

Numerous studies have confirmed this calorie confusion. Wansink and his colleagues have tested various theories about portions and serving sizes, and the results all point to the fact that we tend to equate the size of the bag or box a food comes in with how much of it we should eat. "Six 100-calorie servings in separate bags is six servings," says Wansink. "Empty them all out into one big 600-calorie bowl, and one serving is now however much we want to eat." The bigger the meal we're eating, the harder time we have estimating its calories (remember those carbo-loading marathoners piling 3,500 calories on their plates). "We get more optimistic about the number of calories we think we're eating as the meals get larger," says Wansink.

Too-Much Traps
As if knowing a reasonable serving size weren't hard enough, external factors also trigger overeating. Where you are, what you're doing, and who you're with all affect how many calories you're likely to consume. When you're in a restaurant with low lighting, you tend to eat more. You also eat incrementally more as the number of people at the dining table increases, and you'll eat more if you're watching television or reading the newspaper. According to Wansink, eating in front of the TV can increase your consumption as much as 60 percent, depending on how long you sit there watching.

The size of the plates we eat from, the bowls we serve from, and the utensils we use can also make us eat more than we mean to. Wansink has found that when we serve ourselves from bigger bowls and use larger serving spoons, we scoop up at least 25 percent more. Yet when we make the simple switch to eating off of smaller plates--making the amount we put on them look larger--we automatically eat at least 25 percent less.

But you don't have to eat on a mini plate all by yourself in a brightly lit spot with no television or reading material to eat sensibly. Just being aware of these factors can help you consume less. Something as simple as using large bowls for low-cal foods like salad and small bowls for ice cream can make the difference between losing and gaining a few pounds.

Know Your Magic Number
Once you've mastered portion sizes and shutting out external eating cues, your work isn't done. Most of us still don't have a clue about how many calories we should be eating every day, a number that is influenced by age, gender, height, weight, and activity level (for a simple calculator, try dietdetective.com). Once you determine that you should be eating, say, about 2,200 calories a day, you can divide that throughout the day to figure out about how much you should be eating at each meal. "Get a rough idea of your calorie needs that you can use as a starting point, and then adjust up or down depending on your weight goals," says Rolls. With your calorie budget in hand, you can keep a food-and-exercise diary to document how much you really eat and burn on a daily basis (see "Eat, Exercise, Take Notes,") so that you can compare it to your actual calorie needs.

As most people find when they start keeping a food diary, it's not the occasional slice of death-by-chocolate cake that does us in. It's what Wansink calls the "mindless margin"--approximately 100 calories extra each day that we take in through larger portions or incidental snacking that make the difference between gaining or losing a few pounds over a year. Of course, if we continue eating these mindless calories over several years, they can add up to significant weight gain. But the good news is that losing those two or three last pounds in a year requires cutting only about 25 calories from your diet each day or burning 25 extra during your daily workouts.

The Exercise Exception
While running is one of the most effective activities for burning calories, it's still a lot easier to eat--or not eat--25 calories (a Hershey's Kiss) than it is to run them off (at least a quarter mile). And that's why runners who spend months training for a marathon might still be carrying a few extra pounds as they cross the finish line. "There's also a big variable in the energy cost of running--which differs between genders, ethnicities, age, weight--which can result in 10 to 15 percent variances in how much weight two different runners might lose," says Ralph La Forge, M.Sc., a physiologist at Duke University. If you've always relied on the notion that 35 miles of running will burn exactly 3,500 calories and, therefore, result in the loss of one pound of body weight, you're missing out on an important part of the equation.

As La Forge explains, that 100-calories-per-mile standard (which is built into the readouts on your gym's treadmills) is the gross energy cost of running--strictly how many calories you burn going from point A to point B. But runners who are trying to lose weight need to also know the net energy cost of their runs so that they can more accurately calculate their entire calorie burn for the day. For example, if you go for a three-mile run and it takes a half hour, you need to subtract out however many calories you would have burned during those 30 minutes even if you'd been just sitting at your desk (about 80 calories). That means the true net energy cost of your run over the course of the day is more like 220 calories than 300.

It's also important for weight-conscious runners to factor in what La Forge calls "energy conservation." "About a third of us wipe out almost half of the energy expenditure of a workout by conserving energy afterward," he says. If your long run leaves you so exhausted that you spend the rest of your Saturday on the couch watching movies rather than cleaning the house or working in the garden, you may end up burning fewer calories throughout the day than if you did a slightly shorter run but still had the energy to take the kids to the park in the afternoon for batting practice. And, of course, you have to beware of "energy compensation"--better known as eating more calories after a workout than you burned off during the run. "I met a guy who ran purely because he liked ice cream," says Wansink. "But to equal his daily pint, he needed to run 12 miles every day." Most of us don't (or can't) do that.

"If you're exercising primarily for health, none of this matters that much," says La Forge, who takes note of the many benefits of exercise, including its link to a reduced risk of chronic diseases such as diabetes and heart disease. But if you're running to lose weight, you have to keep in mind all the variables. "I believe in exercise," says Wansink. "But I also know how quickly you can eat many more calories than you will run off in a normal workout."

http://www.runnersworld.com/article/0,7120,s6-242-304--11628-2-2-2,00.html

Pulled Hamstring Recovery - Buzzle.com

Pulled Hamstring Recovery

The process of a pulled hamstring recovery is a long one and requires quite some effort and patience. A great deal of care has to be taken during the recovery time. Keep reading to know more on that aspect.

A hamstring is a type of thigh muscle found at the borders in the area behind the knee. An injury to this muscle is known as a pulled hamstring or a hamstring strain, wherein the muscle fibers gets stretched or torn excessively. A pulled hamstring is known to be the most common type of leg injury and athletes and sportsmen are more prone to this type of leg injury. It needs immediate medical attention due to the pain that it causes, and also because the injury might lead to other muscle complications. As far as the recovery period is concerned, there are a number of factors that will determine the time required for this.

Pulled Hamstring Recovery

The most important factor determining the recovery time is the severity of the strain. Hamstrings strains are graded into three categories, grade 1 being mild, grade 2 being moderately severe and grade 3 being the most severe strain. Another important factor is the course of treatment administered and how well the body responds to it. A rehabilitation plan is an essential part of the recovery process and it can be chalked out with the help of your physician. There are a lot of things that you need to take care of during the healing period so that the injury heals quickly and does not occur again.

As mentioned before, the healing time largely depends upon the severity of the strain. So here's a description of the healing time required based on the pulled hamstring grades.

Grade 1: A grade 1 pulled hamstring is characterized by some amount of tightness in the thigh, discomfort while walking and a little swelling. This type of an injury will take a week to 3 weeks to heal completely and does not require much to be done for the recovery. A cold compress, administered within 48 hours of the injury should be sufficient to provide temporary relief and medical assistance needs to be sought.

Grade 2: A grade 2 pulled hamstring is characterized by limping, severe but occasional muscle pain in the posterior thigh area, swelling and inability to straighten the knee. This type of a strain will require around a month to 2 months to heal completely and a lot of care needs to be taken. Treatment needs to be continued for most of the time until recovery.

Grade 3: A grade 3 pulled hamstring is characterized by an inability to walk, severe throbbing pain and a considerable amount of swelling. Surgery and medical treatment may be required for this type of injury and it would take about 6 months to heal completely.

Care post and during the treatment is of utmost importance during the recovery time. Recovery and rehab should include medication, home treatments, stretching and hamstring strengthening exercises, ultrasound, support aids, different therapies, etc. Rest is very important during this time and people with grade 3 strains should refrain from moving around a lot without support aids. There is a philosophy, known as RICE devised for the purpose of its recovery time. It stands for rest, ice, compression and elevation which are the four most important things to be done while caring for a pulled hamstring. It is advised that ice packs be used for 20 minutes as many times a day as possible. Compression bandages must be used on the injured area and the leg should be kept in an elevated position to reduce the swelling.

Complete recovery will require you to remain committed to the rehab regimen and indulge in muscle strengthening exercises to avoid injuries in the future. The recovery entirely depends on how well you follow the regimen and aid the process of healing.

By Dhanya Joy

http://www.buzzle.com/articles/pulled-hamstring-recovery.html

Lower Back Exercises for Lower Back Pain - Livestrong

Lower Back Exercises for Lower Back Pain

Feb 24, 2011 | By Matthew Schirm 

Matthew Schirm has worked in the sports performance field for 10 years. He has professional experience as a baseball coach and weight training instructor. He recently earned a Master of Science degree in human movement from A.T. Still University in Mesa, Ariz.

 

Photo Credit Jupiterimages/liquidlibrary/Getty Images

The primary muscles in your lower back include the erector spinae muscle group and deep spinal muscles, which extend and hyperextend your spine and help rotate your torso to the left and right. Performing exercises that stretch and strengthen these muscles on a regular basis may help alleviate lower back pain, a condition that affects the majority of people at some point during their lives. See your doctor before starting an exercise program.

Cat-Camel Exercise

Perform the cat-camel exercise to stretch the lower back muscles. Kneel on your knees, place your hands on the floor directly below your shoulders with your arms fully extended, and lean forward. Start with your torso parallel to the floor, then lower your head and move your hips downward and forward to arch your back up. Next, lift your head and hips and lower your abdomen to curve your spine in the opposite direction. Continue alternating between the cat and camel phases of the exercise for multiple repetitions. Avoid forcing the stretch too far or moving quickly through the movements.

 

Knee Drops

Performing knee drops stretches the lower back muscles through a rotational range of motion. The muscles on the left side of your spine stretch when you drop your knees to the right and vice-versa. Start on your back with your knees bent, feet flat on the floor and legs together. Move both legs to the right slowly, keeping your knees together and shoulder blades on the floor. Stop when you feel a gentle stretch through the left side of your lower back, then reverse directions. Continue alternating sides for your desired number of repetitions.

Hip Extension Exercise

Extending your hips while lying face down on the floor can strengthen the erector spinae muscle group and deep spinal muscles if you perform this exercise regularly. Start on the floor with your hands below your shoulders, as if you're preparing to do a pushup. Lift your left leg 4 to 8 inches off the floor, then hold for 5 seconds, lower it back down slowly and repeat with your right leg. Perform three sets of 10 repetitions. Lie over a stability ball to increase the range of motion and make the exercise more challenging.

Trunk Extension Exercise

Perform the trunk extension exercise to strengthen the lower back muscles through a similar range of motion as the hip extension exercise. Start in the same position, but with your arms extended by your sides. Extend your spine to lift your torso 4 to 8 inches off the floor, then hold for 5 seconds, lower back down and repeat. Complete three sets of 10 repetitions. Have a partner secure your legs to the floor if necessary. Extend your arms in front of your head to increase the resistance slightly, but don't do so if it increases your pain.

References

• "The Whartons' Back Book"; Jim and Phil Wharton with Bev Browning; 2003
• "Basic Biomechanics"; Susan J. Hall; 2007
• University of Michigan Health System: Low Back Pain Exercises; December 2007
• Mayo Clinic: Back Exercises in 15 Minutes a Day
• American Academy of Orthopaedic Surgeons: Low Back Pain Exercise Guide

Article reviewed by Molly Solanki Last updated on: Feb 24, 2011

Read more: http://www.livestrong.com/article/390054-lower-back-exercises-for-lower-back-pain/#ixzz1y6E0BISy

#1 Home Strength Training Exercise Class | Dumbbell Exercises - HASfit

Very good dumb bell exercises.  Have a good workout!

#1 Home Strength Training Exercise Class | Dumbbell Exercises

Kayaking, Canoeing & Paddling Exercises - Body Results

Kayaking, Canoeing & Paddling Exercises
By Courtenay Schurman, MS, CSCS

 

You’re probably already familiar with the phrase, “The best training for X is doing X,” and that’s certainly the case for paddling sports including rowing, kayaking, and canoeing. However, there are certain strengthening and stretching exercises pre-season and in season that you can include in your land-based training to help balance your body and increase your power, speed, endurance and performance in the boat.

 

SIMILARITIES AMONG PADDLING SPORTS

Most rowing and paddling endeavors rely heavily on strength endurance and integrity of the muscles involved around the shoulder joint, including the pulling muscles of the lats, rhomboids, and biceps, as well as the core muscles (abdominals and obliques, the muscles that allow us to rotate and twist through the torso) and forearms (involved in gripping). The muscles that tend to be undertrained or somewhat neglected are the pushing muscles, including the pectorals and triceps, the lower back muscles, crucial to core health and integrity, and the forearm extensors.

 

PADDLING-SPECIFIC EXERCISES

The sample exercises below are ones you can include in pre-season programs for upper body power and strength to help you prepare for water training. As you get closer to race season and you are spending more time in the boat, you will want to decrease the volume (number of sets and repetitions you do each workout) during your strength training and supplement with pushing exercises (triceps dips, pushups, and so forth – see www.bodyresults.com/e2pushups-pullups.asp and also www.bodyresults.com/e2nogym.asp for ideas here) to prevent overuse in the muscles mentioned above.

1.      UPPER BODY PULL – 2-Dumbbell Standing Rows OR Prone Barbell Bench Pulls

If you are affiliated with a rowing or paddling club that has a land-based training area (like many college crew teams), prone barbell bench pulls (left) may already be set up for you. If not, you will need a high bench or sturdy padded board with space underneath you to set up a barbell (see illustration) at arms’ length so that you can pull directly into the chest. Otherwise, the “home” or dumbbell alternative, the 2-dumbbell standing row (right) is to stand with feet shoulder distance apart, lean forward with a flat back, slight bend in the knees, weight in the heels, and two dumbbells (palms facing thighs) or a barbell held in both hands, and then on an exhale, pull the weight in toward your belly button. Off season, cycle through workouts where you are a) using lighter weight and completing more repetitions (for strength endurance) and b) performing more sets, using heavier weight, but fewer repetitions per set (for strength and power.)


2.      PADDLE DRIVE – Straight Arm Standing Lat Pull Downs

To perform this exercise, stand with feet hip distance apart facing a cable stack loaded with light weight. Feel free to play around with attachments – pictured is a rope attachment, but you can also use a straight lat or “wiggle” triceps bar depending on the position your hands will be in for your sport. Keep your abdominals tight, arms nearly straight but not locked in place, and body straight from shoulders to feet. Exhale as you bring the bar down in an arc to your thighs, and inhale as the bar returns to starting position. Keep a light, open grip on the bar to prevent pulling; concentrate on pushing instead. Avoid leaning forward excessively so that you can more effectively recruit the abdominals. Bending the elbows turns this exercise into a triceps exercise – one of the “pushing” options. To prevent any discomfort in the lower back, hold the abdominals tightly throughout and you can try staggering one foot in front of the other for a wider, more stable platform.


3.      TORSO ROTATION – Seated Ball Oblique Twists (pictured at bodyresults.com/e2medballs.asp) AND Twisting Back Raises

To strengthen the rotational muscles in the lower back and the obliques, you can use either a glute-ham bench or a 45-degree or 90-degree Roman Chair apparatus. Make sure you position yourself on the bench so that you can have as much range of motion through the hips as you can comfortably get. (Men may want to look for a bench with two hip pads and a narrow depression or cut-out in the middle, for obvious reasons!) Let the torso hang down toward the floor, and position your hands at your lower back, across the chest, behind the head, or hanging straight down below your shoulders with one weight clasped in both hands. Exhale as you lift the torso upward and twist arms and body to one side, just until your trunk is even with your legs, then return to the bottom and come up to the other side, alternating back and forth. It is a good idea to start with straight back raises (no twists) first to be sure you have an appropriate level of lower back strength and endurance, then include the twists unweighted, before adding resistance. Avoid hyperextending the back (coming up too high) and if you have had any history of serious back injury, be sure to check with your health care provider before adding this exercise.

4.      SHOULDER ENDURANCE -- Seated BB Shoulder Figure 8's

A creative option to strengthen the smaller muscles in the shoulders, as well as the trunk and forearms, is a dry-land paddling exercise perfect for kayaking and canoeing. Sit on a box or bench with legs together or extended out in front of you. Hold onto a Bodybar (5-10 pounds) or very light barbell, a dowel with a light ankle weight or “weight donut” firmly secured to each end, or you can simply hold onto two paddles for a little added resistance. Build up to being able to “air row” for 3-5 minutes per set. In order to provide resistance, attach your paddle or dowel to a light cable stack or theraband firmly affixed to a vertical pole not too far in front of you and work each side of the body at a time before setting up on the other side. Keep in mind that therabands will give you the most resistance at the back, instead of the front as in paddling, so cables (where the weight stays constant at start and finish) will be your best bet if you can figure out a setup that will work for you. With resistance, this exercise turns into more of a “Paddle Drive”

ADDITIONAL HELPFUL BODY RESULTS LINKS

Take a look at some of the following Body Results web pages for ideas of exercises described elsewhere that you might want to include in your land program:

• For Core training: see http://www.bodyresults.com/e2medballs2.asp and also www.bodyresults.com/E2medballs.asp
• For rowing-specific program ideas: see www.bodyresults.com/s2rowideas.asp & www.bodyresults.com/s2rowpolygon.asp
• For Grip and Upper Body training ideas (although this was written for climbers, there are good ideas included for all sports involving upper body strength and endurance): www.bodyresults.com/e2upperstrengthrock.asp
• For Rotator Cuff training: www.bodyresults.com/e2rotatorcuff.asp

http://www.bodyresults.com/e2paddlingexercises.asp

Circuit Training Programs For Strength Endurance & Fitness - Sports Fitness Advisor

Circuit Training Programs For Strength Endurance & Fitness

A circuit training program can be used to develop either short-term or long-term strength endurance
Short-term muscular endurance is required for sports and events that last between 30 seconds and 2 minutes. Certain swimming and running events fall under this duration and strength endurance is required to maintain a high level of work throughout the race.

But sports that last much longer than 2 minutes like soccer, field hockey, rugby, boxing, wrestling and martial arts also demand similar short-term strength endurance. Games like these consist of short, repetitive bouts of high intensity activity, often with little rest periods in between.

The sample circuit training programs below and variations of them can be used to build short-term; strength endurance. Athletes competing in continuous endurance events such as distance running or cycling require a different program design. See these circuit training routines for sport-specific examples.
Of course, you dont have to be athlete to benefit from circuit training. Circuit training workouts can be used for general fitness or for cross training during the closed season.

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Sample Circuit Training Programs

From an athletes perspective, a circuit training program forms just one part of the overall strength training program. Its particularly effective when it follows a period of maximal weight training as the higher the athletes basic strength is the more of it can be converted into sport-specific muscular endurance.

A suitable circuit training program will help athletes to cope with fatigue and tolerate high levels of lactic acid accumulation. A relatively low resistance is used and circuit stations are completed for brief periods of time similar to what might be expected during competition.

Here are the parameters for designing a circuit training program for short-term strength endurance:





The following three circuit training examples show how the parameters above alter within the suggested ranges for various sports:

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http://www.sport-fitness-advisor.com/circuit-training-program.html

A Comprehensive Guide To Kegel Exercises For Women - Symptomfind

A Comprehensive Guide To Kegel Exercises For Women

By Marisa RamiccioΙ November 22, 2011

Having a baby can change your body in ways you may not initially think of. Of course, you’ll gain weight and your belly will stretch, but the muscles of your pelvic floor can also weaken, which can lead to serious problems if you don’t strengthen them again. Kegel exercises are a great way to do just that.

What Are Kegel Exercises?

Kegel exercises strengthen your pelvic floor muscles, which can weaken from childbirth and pregnancy or even from being overweight or aging. Over time, if your pelvic floor muscles become too weak, they can collapse and eventually bulge into your vagina. This is called pelvic floor prolapse, which can lead to urine leakage and pelvic discomfort. Kegel exercises can prevent the development of pelvic floor prolapse. Kegel exercises are also good for:

• People suffering from fecal incontinence
• Women suffering from urinary stress incontinence
• Women who have consistent problems reaching orgasm

Since Kegel exercises can be discreet, they can be done anywhere: in the car, at work or at home. They can also be done while you’re pregnant, which is good if you want to keep your pelvic muscles strong for childbirth.

How To Do Kegel Exercises

The pelvic floor muscles are a set of muscles that are underneath the bladder, uterus and large intestine. All of these muscles move simultaneously when you relax and contract them, so by exercising one muscle, you exercise all muscles. If you’re unsure of which muscles you’re exercising, follow these tips:

• When urinating, start to go and then stop. If you feel the muscles tighten and move up, you’ve essentially done a Kegel exercise.
• If you still are not sure of which muscles are your pelvic floor muscles, insert a finger into your vagina and contract your muscles as if you are stopping urination. If you feel the muscles tighten and move up and down, you’ve found the pelvic floor muscles.

Now that you know which muscles you’re exercising, it’s time to actually start exercising them. To do a proper Kegel exercise, follow these steps:

1. Lie down on the floor, or sit, if you prefer.
2. Contract your pelvic floor muscles and hold it for five seconds.
3. Now relax for another five seconds.
4. Repeat this exercise four or five times in a row, three to four times a day.

Eventually, you want to be able to do this exercise for 10 seconds instead of five. After doing Kegel exercises regularly every day, you should expect to see results in eight to 12 weeks.

Tips

As with any exercise, there are always tips and tricks you should be aware of before you begin. Here are some tips to help you do Kegel exercises properly:

• Do not do Kegel exercises on a full bladder or while urinating. It’s OK to try them while urinating if you’re trying to figure out which muscles are your pelvic floor muscles, but not at any other time. If you make this a habit, it could lead to weakened pelvic floor muscles, urine leakage or incomplete emptying of the bladder, which leads to an increased risk of a urinary tract infection.
• When doing Kegel exercises, make sure that you don’t hold your breath. Keep relaxed and breathe freely.
• There are certain muscles that you don’t want to contract while doing Kegel exercises. Your abdomen, thighs and buttocks should be relaxed. If they aren’t, they may feel uncomfortable when doing these exercises and you may not be working the muscles you want.
• Don’t over-exercise. It will not lead to quicker results. As with any type of exercise, if you do too much, it can wear you out. In this case, it can wear out, or weaken, the pelvic floor muscles, causing urine leakage and muscle fatigue.

If Kegel Exercises Aren’t Working

If you’re having problems doing Kegel exercises or if you’re not sure whether the exercises are working, don’t be embarrassed to consult a doctor. He or she can give you advice on what to do or what you’re doing wrong. In some cases, biofeedback techniques may need to be administered so you know what muscles you’re working and how to properly exercise them. Here are the techniques that may be used:

• Electrodes may be placed along the abdomen and on the outside of the vagina. A sensor will be inserted into the vagina to sense the muscles that are being contracted. A monitor will show which muscles are contracting and which are relaxing, so you know exactly which muscles need to be exercised.
• An electrical current may also be applied to your pelvic floor muscles, which will make them contract. Knowing what this feels like, you should be able to replicate these contractions on your own.

Like any other muscle in your body, the pelvic floor muscles need to be exercised and kept in shape. By doing Kegel exercises often, you’ll can prevent many problems and even stop some in their tracks.

Sources:

• Medline Plus
• Mayo Clinic

http://www.symptomfind.com/healthy-living/kegel-exercises-for-women/