Lenthionine, is a key flavour compound of shiitake, and has been found to inhibit platelet aggregation, helping to fight thrombosis. See Takehara M, Kuida K, Mori K.
(1979).
Parts of the mushroom have been shown to produce the cholesterol-reducing compound eritadenine, 2( R),3( R)-dihydroxy-4-(9-adenyl)butyric acid. See Enman J, Hodge D, Berglund KA, Rova U. (2008).
Components have been shown to have anti-oxidant activity in fungi. See Reverberi M, Fabbri AA, Zjalic S, Ricelli A, Punelli F, Fanelli C. (2005). Aqueous extracts have been found to have direct inhibition of the proliferation of human breast cancer cells in vitro and immunostimulatory properties. See Israilides C, Kletsas D, Arapoglou D. (2008)
Shiitake mushrooms are also a good source of vitamin D2.
The above journal articles can be searched by author and subject on www.pubmed.gov. You can find out about more articles.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Thursday, May 29, 2008
Monday, May 26, 2008
Killer Seven-Minute Interval Training
1. Sprint for three minutes.
2. Sit against the wall with knees perpendicular to the floor for two minutes.
3. Do jumping jacks for two minutes.
Enough said. Do this one time a day five days a week, and work your way up to three times a day, five days a week. Take a rest after three days.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
2. Sit against the wall with knees perpendicular to the floor for two minutes.
3. Do jumping jacks for two minutes.
Enough said. Do this one time a day five days a week, and work your way up to three times a day, five days a week. Take a rest after three days.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Sunday, May 25, 2008
Be a Stand
It may take a while to get the results you want. You may jump off a diet or exercise program. You may fail on some of your goals. This is the battle and not the war. And there is no war anyone. There is commitment and having fun! You are taking care of yourself, and connecting your spirit, mind and body.
No matter how it looks, even if how you feel or look does not look like you thought it would at a particular time, or you feel pain or other people do not like how you look, be a stand for yourself and what you want. Be a stand for your health and fitness, and your fitness goals without being attached to the results. This means BE health, fitness and the results while accepting where you are now in a context of this is how it looks when it works.
Be a stand for what the future will be, while you do what you need to do now with an attitude that you have already arrived, and there is nowhere to get anyway.
Also see the Being Grateful and Attachment blogs.
If you have questions, email PocketGuidetoFitness@gmail.com.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
No matter how it looks, even if how you feel or look does not look like you thought it would at a particular time, or you feel pain or other people do not like how you look, be a stand for yourself and what you want. Be a stand for your health and fitness, and your fitness goals without being attached to the results. This means BE health, fitness and the results while accepting where you are now in a context of this is how it looks when it works.
Be a stand for what the future will be, while you do what you need to do now with an attitude that you have already arrived, and there is nowhere to get anyway.
Also see the Being Grateful and Attachment blogs.
If you have questions, email PocketGuidetoFitness@gmail.com.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Saturday, May 17, 2008
Ginkgo Biloba
Ginkgo biloba or Maidenhair tree is a tree well-known in China since prehistoric times. It contains contains flavonoid glycosides and terpenoids used in some pharmaceutical drugs. As per ancient hisotry and some modern medical studies, it has been shown to have nootropoic and anti-oxidant properties, to increase blood flow, and For more studies on ginkgo biloba, look it up on www.pubmed.gov.
However, ginkgo biloba has been shown to have side effects such as intracerebral hemorrhage, gastrointestinal disturbances, headaches, dizziness, allergic skin, possible increased risk of bleeding, gastrointestinal discomfort, nausea, vomiting, diarrhea, heart palpitations, and restlessness. In addition, it should not be taken with anticoagulants such as ibuprofen, aspirin, or warfarin.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
However, ginkgo biloba has been shown to have side effects such as intracerebral hemorrhage, gastrointestinal disturbances, headaches, dizziness, allergic skin, possible increased risk of bleeding, gastrointestinal discomfort, nausea, vomiting, diarrhea, heart palpitations, and restlessness. In addition, it should not be taken with anticoagulants such as ibuprofen, aspirin, or warfarin.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Guarana
The guarana plant is a climbing plant of Brazil with fruit the size of coffee beans. What is eaten from it is chemically equivalent to caffeine. It is Guarana has been shown to induce apoptosis or cell death in lung cancer cells, to have anti-oxidant properties, to increase cognitive and mental function, to increase energy and help in weight loss!
A 2007 human pilot study assessed acute behavioral effects to four doses (37.5 mg, 75 mg, 150 mg and 300 mg). Memory, alertness and mood were increased by the two lower doses These studies have not been evaluated by the Food and Drug Administration or any similar government agencies. Use of guaran must proceed with caution and with the approval of a physician. For more studies on guarana, look it up on www.pubmed.gov.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
A 2007 human pilot study assessed acute behavioral effects to four doses (37.5 mg, 75 mg, 150 mg and 300 mg). Memory, alertness and mood were increased by the two lower doses These studies have not been evaluated by the Food and Drug Administration or any similar government agencies. Use of guaran must proceed with caution and with the approval of a physician. For more studies on guarana, look it up on www.pubmed.gov.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Thursday, May 15, 2008
Milk Thistle
The flowered plant milk thistle is native to the Meditteranean region of Europe, North Africa and the Middle East. It has been known by traditional herbalists from the East to alleviate or cure chronic liver disease such as liver cirrhosis, hepatitis, and gallbladder dysfunction. Recently several studies have been conducted by Western scientists and physicians.
Milk thistle has pink or purple, and rarely white, flowers. There are two species: Silybum eburneum, known as the silver milk thistle, elephant thistle, or ivory Thistle and the Silybum marianum, also known as the blessed milk thistle, which has a large number of other common names, such as variegated thistle.
The active compound in milk thistle is silymarin, a mixture of at least four closely related flavonolignans, mostly silybin. Silymarin dosage is typically in the amount ranging from 200 mg -500 mg per day. Scientific research has been unevenly designed since the 1970s. Often studies find that milk thistle is not effective in low dosages but is effective in high dosages. Claims include that it lowers LDL cholesterol, reduces insulin resistance in people with type 2 diabetes who also have cirrhosis, reduces the growth of cancer cells in breast, cervical and prostate cancers, and alleviates hangovers. In May 2008, Ramasamy and Agarwal showed that it can interfere with cell cycle regulators in growth and apoptosis and can be used in an anit-metastatic manner.
The flavonolignans that comprise silymarin are silichristin (SC), silidianin (SD), silibinin (SBN), and isosilibinin (IS). In May 2008, Wallace et al. found that these flavolignans inhibit the oxidation of low-densityf lipoprotein, the bad cholesterol.
In April 2008, Tsai et al. showed that silymarin may have the potential to increase the resolution of the carbon tetrachloride-induced liver fibrosis in rats.
More in foramtion on milk thistle´s health benefits can be found on www.pubmed.gov.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Milk thistle has pink or purple, and rarely white, flowers. There are two species: Silybum eburneum, known as the silver milk thistle, elephant thistle, or ivory Thistle and the Silybum marianum, also known as the blessed milk thistle, which has a large number of other common names, such as variegated thistle.
The active compound in milk thistle is silymarin, a mixture of at least four closely related flavonolignans, mostly silybin. Silymarin dosage is typically in the amount ranging from 200 mg -500 mg per day. Scientific research has been unevenly designed since the 1970s. Often studies find that milk thistle is not effective in low dosages but is effective in high dosages. Claims include that it lowers LDL cholesterol, reduces insulin resistance in people with type 2 diabetes who also have cirrhosis, reduces the growth of cancer cells in breast, cervical and prostate cancers, and alleviates hangovers. In May 2008, Ramasamy and Agarwal showed that it can interfere with cell cycle regulators in growth and apoptosis and can be used in an anit-metastatic manner.
The flavonolignans that comprise silymarin are silichristin (SC), silidianin (SD), silibinin (SBN), and isosilibinin (IS). In May 2008, Wallace et al. found that these flavolignans inhibit the oxidation of low-densityf lipoprotein, the bad cholesterol.
In April 2008, Tsai et al. showed that silymarin may have the potential to increase the resolution of the carbon tetrachloride-induced liver fibrosis in rats.
More in foramtion on milk thistle´s health benefits can be found on www.pubmed.gov.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Monday, May 12, 2008
Cordyceps Mushroom
Cordyceps mushrooms are parasitic mushrooms that grow on animals and plants. Their medicinal properties were first noticed in China. Now herbalists and Western physicians know that they are beneficial in areas such as the immune system. There are several species of Cordyceps mushrooms. The most famous one is among the numerous species Cordyceps sinensis is the most famous due to its curing properties. The Chinese noticed that sheep who grazed on Cordyceps were stronger and healthier. Herbalists started to recommend the drug for treating several diseases. They often thought it was a cure-all, making people stronger and helping them prevent or fight disease. Some herbalists believed that it helped males perform in sex and that it was an overall aphrodisiac.
A pioneer Western physician who studied Cordyceps was Dr. Georges Halpern, a physician and professor emeritus with the University of Hong Kong. He wrote several books about this fungus. He wrote that the mushroom can: stimulate the immune system; cure sexual dysfunction in men; maximize body oxygen uptake; boost energy; protect the lungs, liver and kidney; build muscles; improve kidney, liver, and lung functioning; and provide an anti-aging effect. He found that the mushroom enhanced Western medicine for heart disease and cholesterol.
In 2001, a study by Li, Li, Dong and Tsim showed that both naturally-occurring and cultured cordyceps mushroom showed a good level of antioxidant activities. A 2003 study by Koh, Suh and Anh showed that components of the cordyceps mushroom can be used as a substitute of antibiotic growth promoters. This year, Liu, Chuang, Tsai et al. found that the health food supplement cordyceps sinensis enhances recovery of mice from leukopenia caused by Taxol treatment. It appears to do so by protecting both hematopoietic progenitor cells directly and the bone marrow stem cell niche through its effects on osteoblast differentiation. Thus, the mushroom ameliorated the suppressive effects of chemotherapy on bone marrow function.
The cordyceps mushroom is normally very expensive. Its inclusion in this tea product will give you its extraordinarily rich benefits for a low price, and along with benefits from many other ingredients!
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
A pioneer Western physician who studied Cordyceps was Dr. Georges Halpern, a physician and professor emeritus with the University of Hong Kong. He wrote several books about this fungus. He wrote that the mushroom can: stimulate the immune system; cure sexual dysfunction in men; maximize body oxygen uptake; boost energy; protect the lungs, liver and kidney; build muscles; improve kidney, liver, and lung functioning; and provide an anti-aging effect. He found that the mushroom enhanced Western medicine for heart disease and cholesterol.
In 2001, a study by Li, Li, Dong and Tsim showed that both naturally-occurring and cultured cordyceps mushroom showed a good level of antioxidant activities. A 2003 study by Koh, Suh and Anh showed that components of the cordyceps mushroom can be used as a substitute of antibiotic growth promoters. This year, Liu, Chuang, Tsai et al. found that the health food supplement cordyceps sinensis enhances recovery of mice from leukopenia caused by Taxol treatment. It appears to do so by protecting both hematopoietic progenitor cells directly and the bone marrow stem cell niche through its effects on osteoblast differentiation. Thus, the mushroom ameliorated the suppressive effects of chemotherapy on bone marrow function.
The cordyceps mushroom is normally very expensive. Its inclusion in this tea product will give you its extraordinarily rich benefits for a low price, and along with benefits from many other ingredients!
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Tuesday, May 06, 2008
More Pilates Moves
This may look easy, but it ain't, especially if you are blessed in the hip area!
1. Hundreds: Lie on your back. Keep your lower abdominal muscles down to keep your
lower back on the floor.
2. Plank Pose: Face the floor. Keep your palms on the floor. Your knees are bent at 90 degrees and on the floor. Now lift them in a plank position while keeping your back straight and your hips aligned with your back. Keep it there for 10 seconds. Repeat five times.
3. Lie on your back. Lift your hips. Keep your feet on the floor and your knees at 90 degrees with your ankles. Exhale and lift your hips. Do five sets of ten repetitions. Now repeat for five sets of ten repetitions., with your right leg straight up, knees unlocked, toes pointed. Do the same with the left leg lifted. Good luck!
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
1. Hundreds: Lie on your back. Keep your lower abdominal muscles down to keep your
lower back on the floor.
2. Plank Pose: Face the floor. Keep your palms on the floor. Your knees are bent at 90 degrees and on the floor. Now lift them in a plank position while keeping your back straight and your hips aligned with your back. Keep it there for 10 seconds. Repeat five times.
3. Lie on your back. Lift your hips. Keep your feet on the floor and your knees at 90 degrees with your ankles. Exhale and lift your hips. Do five sets of ten repetitions. Now repeat for five sets of ten repetitions., with your right leg straight up, knees unlocked, toes pointed. Do the same with the left leg lifted. Good luck!
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Friday, April 25, 2008
Excesses of Certain Vitamins and Minerals
Excess Vitamin A: Doses greater than 1000,000 mcg or 3000,000 IU daily can cause toxicity. Doses of 33,000 mg or 100,000 IU daily can cause chronic toxicity. Vitamin A toxicity includes irritability, weight loss, dry itchy skin in children and nausea, headache, diarrhea in adults.
Excess Vitamin C: More than 2,000 mcg daily can cause anemia, kidney stones, and diarrhea.
Excess Vitamin E: Do not take more than 800 to 1,000 mg daily.
Excess Copper: Can prevent the absorption of zinc.
Excess Iron: Can cause stomach distress, nausea, diarrhea, constipation, and high infection risk.
Zinc: Do not take more than 34 to 40 mg daily.
Some of this information was taken from Winning Sports Nutrition by Linda Houtkooper, PhD, RD, FACSM, Jaclyn Maurer Abbot, PhD, RD and Veronica Mullins, MS, RD, CSCS.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Excess Vitamin C: More than 2,000 mcg daily can cause anemia, kidney stones, and diarrhea.
Excess Vitamin E: Do not take more than 800 to 1,000 mg daily.
Excess Copper: Can prevent the absorption of zinc.
Excess Iron: Can cause stomach distress, nausea, diarrhea, constipation, and high infection risk.
Zinc: Do not take more than 34 to 40 mg daily.
Some of this information was taken from Winning Sports Nutrition by Linda Houtkooper, PhD, RD, FACSM, Jaclyn Maurer Abbot, PhD, RD and Veronica Mullins, MS, RD, CSCS.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Thursday, April 10, 2008
Slow, Steady Breath
This is a short and sweet blog. I rarely breathe quickly, either while working out or getting up0set and angry. The stereotypes are partly true: I am Greek and a Leo. I voice my emotions usually and I think it is healthy. Hey, I am not an alcoholic or obese you one can be if emotions are always kept inside. I am not saying to curse in the middle of the street. But when appropriate, show your emotions.
I notice that I usually have slow, steady breathing, even in the middle of a hard repetition. Breathe deeply and steadily. The more you do so, the stronger your Center, the better your workout progress, and the healthier that you will be.
This pertains mostly to weight training. If you are doing interval, plyometric or really quick cardiovascular training, you may need to breathe quickly. Keep breathing deeply.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
I notice that I usually have slow, steady breathing, even in the middle of a hard repetition. Breathe deeply and steadily. The more you do so, the stronger your Center, the better your workout progress, and the healthier that you will be.
This pertains mostly to weight training. If you are doing interval, plyometric or really quick cardiovascular training, you may need to breathe quickly. Keep breathing deeply.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Tuesday, April 08, 2008
More Abdominals: Lying Down and Swiss Ball
1. Lie down on your back. Keep your lower back touching the floor at all times. This is a large part of your workout for your lower abdominal muscles. Lift your legs about four inches from the floor. Bring up one leg at a time so that your knee is right above your waist. You can touch your knees or not. Alternate legs. Do five sets of ten repetitions.
2. Lie down with your tummy on the Swiss ball. Put the palms of your hand on the floor. Do not lock your elbows. Move forward so that your thighs are over the Swiss ball. Move the Swiss ball toward and away from your waist with your thighs. You can also do this with your shins. Keep your body and Swiss ball as steady as possible. Do five sets of ten repetitions. Doing this exercise one leg at a time is harder.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.LouizaPatsis.com, http://www.authorhouse.com, www.BarnesandNoble.com and http://www.Amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
2. Lie down with your tummy on the Swiss ball. Put the palms of your hand on the floor. Do not lock your elbows. Move forward so that your thighs are over the Swiss ball. Move the Swiss ball toward and away from your waist with your thighs. You can also do this with your shins. Keep your body and Swiss ball as steady as possible. Do five sets of ten repetitions. Doing this exercise one leg at a time is harder.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.LouizaPatsis.com, http://www.authorhouse.com, www.BarnesandNoble.com and http://www.Amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Monday, March 31, 2008
What Do You Do with Half of a Swiss Ball?
pain and carpal tunnel syndrome. Menstrual irregularities, cardiomyopathy, altered blood lipid profile, osteoporosis and impotence (for men) may result.
Growth hormone is banned by sport organizations.
I always wondered what to do with half a Swiss ball. Well, here are some exercises with it. The half Swiss ball works out muscle fibers you would not work out if you did the exercises without it, and it works on balance at the same time.
Chest: Do push ups! Keep your whole body steady and your hips straight with your back and neck. Do four sets of ten repetitions.
Lunges: Do forward, side and back lunges. When your foot sinks into the ball, you need to use extra energy and strength to lift up. If you do this without using momentum, you get a great workout. Do four sets of ten repetitions on each of the four sides.
Squats: Stand on the Swiss ball and do four sets of ten repetitions. See the Squats blog.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Growth hormone is banned by sport organizations.
I always wondered what to do with half a Swiss ball. Well, here are some exercises with it. The half Swiss ball works out muscle fibers you would not work out if you did the exercises without it, and it works on balance at the same time.
Chest: Do push ups! Keep your whole body steady and your hips straight with your back and neck. Do four sets of ten repetitions.
Lunges: Do forward, side and back lunges. When your foot sinks into the ball, you need to use extra energy and strength to lift up. If you do this without using momentum, you get a great workout. Do four sets of ten repetitions on each of the four sides.
Squats: Stand on the Swiss ball and do four sets of ten repetitions. See the Squats blog.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Sunday, March 30, 2008
Growth Hormone
Growth hormone is released from the anterior pituitary gland with strong anabolic effects, to facilitate amino acid transport into cells, and thus help in the development of connective tissue and in carbohydrate and fat metabolism.
Ergogenic claims increases muscle mass, the body's ability to burn fat, decreases recovery time, and enhances healing after musculoskeletal injuries. Its ability to facilitate the entry of amino acids into muscle is linked to muscle hypertrophy. It also stimulates fat metabolism. Some believe that its link to connective tissue development enhances healing after muscle workout tears or injuries.
However, few controlled studies have been done to assess the efficacy of it administration in athletes. They conclude that the administration to increase growth hormone concentration above normal amounts does to lead to muscle mass or power increase. Growth hormone users do report muscle mass and strength increase sometimes. This may be a placebo effect.
Growth hormone is sometimes given to children to correct its deficiency. Now recombinant growth hormone is used. Growth hormone administration has only been available for 20 years. Long-term use will most likely result in fluid retention load increased risk for diabetes mellitus and hypertension. People suffering from increased growth hormone production suffer from hand and feet swelling, excess sweating, joint pain and carpal tunnel syndrome. Menstrual irregularities, cadriomyopathy, altered blood lipid profile, osteoporosis and impotence (for men) may result.
Growth hormone is banned by sport organizations.
Some of this information was taken from Winning Sports Nutrition by Linda Houtkooper, PhD, RD, FACSM, Jaclyn Maurer Abbot, PhD, RD and Veronica Mullins, MS, RD, CSCS.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Ergogenic claims increases muscle mass, the body's ability to burn fat, decreases recovery time, and enhances healing after musculoskeletal injuries. Its ability to facilitate the entry of amino acids into muscle is linked to muscle hypertrophy. It also stimulates fat metabolism. Some believe that its link to connective tissue development enhances healing after muscle workout tears or injuries.
However, few controlled studies have been done to assess the efficacy of it administration in athletes. They conclude that the administration to increase growth hormone concentration above normal amounts does to lead to muscle mass or power increase. Growth hormone users do report muscle mass and strength increase sometimes. This may be a placebo effect.
Growth hormone is sometimes given to children to correct its deficiency. Now recombinant growth hormone is used. Growth hormone administration has only been available for 20 years. Long-term use will most likely result in fluid retention load increased risk for diabetes mellitus and hypertension. People suffering from increased growth hormone production suffer from hand and feet swelling, excess sweating, joint pain and carpal tunnel syndrome. Menstrual irregularities, cadriomyopathy, altered blood lipid profile, osteoporosis and impotence (for men) may result.
Growth hormone is banned by sport organizations.
Some of this information was taken from Winning Sports Nutrition by Linda Houtkooper, PhD, RD, FACSM, Jaclyn Maurer Abbot, PhD, RD and Veronica Mullins, MS, RD, CSCS.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
What to Eat
There is no fixed rule on what to eat before, during and after a workout. The below book suggests that, for endurance or intermittent sports exercise of less than 60 minutes duration, you consume 6 - 12 oz of cool fluid every 15 to 20 minutes. However, if you start working out in a fed state, you do not need to eat during exercise of this duration. For exercise of more than 60 minutes duration, the authors suggest to consume 30 to 60 g of carbohydrates in an easily digestible snack or beverage every hour.
At 1 to 4 hours prior to exercise, consume 0.5 to 1.8 g of carbohydrate per lb of body weight, moderate protein and lowfat snack. At 30 to 60 minutes before exercise, consume 0.3 to 0.5 g of carbohydrate per pound of body weight.
For about 30 minutes after exercise, consume 0.7g of carbohydrate per lb of body weight lowfat snack for endurance sports, and 0.7 g of carbohydrate per lb of body weight lowfat snack for intermittent sports. Within two hours after exercise, eat a high carbohydrate, moderate protein and lowfat meal, of 0.5 to 0.7 g of carbohydrate
Some of this information was taken from Winning Sports Nutrition by Linda Houtkooper, PhD, RD, FACSM, Jaclyn Maurer Abbot, PhD, RD and Veronica Mullins, MS, RD, CSCS.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
At 1 to 4 hours prior to exercise, consume 0.5 to 1.8 g of carbohydrate per lb of body weight, moderate protein and lowfat snack. At 30 to 60 minutes before exercise, consume 0.3 to 0.5 g of carbohydrate per pound of body weight.
For about 30 minutes after exercise, consume 0.7g of carbohydrate per lb of body weight lowfat snack for endurance sports, and 0.7 g of carbohydrate per lb of body weight lowfat snack for intermittent sports. Within two hours after exercise, eat a high carbohydrate, moderate protein and lowfat meal, of 0.5 to 0.7 g of carbohydrate
Some of this information was taken from Winning Sports Nutrition by Linda Houtkooper, PhD, RD, FACSM, Jaclyn Maurer Abbot, PhD, RD and Veronica Mullins, MS, RD, CSCS.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
If It Ain't Broke, Don't Fix It
As a follow up to my previous blog, I write this one "If It Ain't Broke, Don't Fix It". Like a person who desperately wants to win at poker or to make money, you will never successfully be healthy or lose weight if you think you are broke or there is something wrong with your body. You will yo yo diet, starve yourself and have no energy or some other such variation.
Are you unable to breathe or move? And if you are, you are alive, right? There is nothing wrong.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Are you unable to breathe or move? And if you are, you are alive, right? There is nothing wrong.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
"Organic" and Other Claims
I am in the middle road when it comes to Western and Eastern medicine, eating a balance of all food including processed sugar or even McDonald's and such, and organic or vegetarian food. Again , one must feel out there body to see what they need and want. Genetic factors, conditions and activity must be taken into account. If you are diabetic, you may not be able to eat the sugar a young athlete can. See your physician. If you have a family history of heart disease, you may want to watch your fat even if you exercise. If you exercise and study a lot and often work late with six or less hours of sleep, you may be able to eat two dinners or two pieces of cake a day without compromising your bloodwork or gaining weight. See for yourself.
I think that often medicine and surgery are needed. Other times it is equally or more important to think yourself well. Often "disease" is in the mind. You are emotionally and mentally dis-ease and it manifests physically. However, I personally will not claim that there is an either or approach to this: Only the Western or Eastern view is not true. Truth to me is multidimensional and you must be present to sense for yourself what is true at the moment. You may, for instance, function well by eating lots of sweets and drinking lots of coffee, and sleeping less than eight hours a day. You get to say.
Often scientists will scoff at the idea of organic food. All food is organic. We do not eat metals. I am a scientist with two degrees form New York University. (See my Web site www.louzipatsis.com) I get that point of view. People that eat organic will argue that other food has huge amounts of hormones. Has any of us really done the research? Looking up different keywords with "organic" on www.pubmed.gov, the largest reservoir of medical information in the world, barely yielded any results. Most searches yielded less than 50 results each, while a search like "heart attack" yielded More than 120,000. Of these, few were relevant.
It does not take much effort or money if one cares to give their scientific results to a peer-reviewed journal such as the Journal of the American Medical Association or a the Journal of Sports Physiology and share their knowledge on organic food.This is a young area. No one has done much research on long-term health and life spans of people on vegetarian and organic diets, just as no one has done long-term research on the health and life spans of women getting artificial breast implants. In addition, you can never avoid preservatives in food completely, polluted air, etc. This does not mean choose what is right for you, it means to me to put it all into perspective.
To me it seems that people who try to avoid carbohydrates and fats most of the time, and eat only organic or vegetarian organic food may be operating from an initial subconscious or conscious thought of "I will get sick". Other thoughts may follow like "I can figure this out...how not to get sick." But the original thought is that they will get sick, and if they think they manifest their thoughts and that is the whole Truth, chances are that they will get sick!
I have studies a course in graduate oncology. Two mutations in a gene are needed. Food and chemicals may affect this. Who knows, thoughts may affect this. Often, a mutation is spontaneous. The DNA enzymes that go around correcting mistakes in the much-replicating DNA, may miss a mistake. That's all it takes. How many times have you forgotten anything on your shopping or to do list? It may be a numbers game. I do not pretend I know everything about the world or nature. We have much to explore and learn.
At the same time, as is often the case in Taoist-like seeming contradictions this multidimensional world, we do know what is good for us individually if we get in touch with and listen to ourselves. See an earlier blog by searching for "listening".
What's your opinion? Cite some relevant authors and titles.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
I think that often medicine and surgery are needed. Other times it is equally or more important to think yourself well. Often "disease" is in the mind. You are emotionally and mentally dis-ease and it manifests physically. However, I personally will not claim that there is an either or approach to this: Only the Western or Eastern view is not true. Truth to me is multidimensional and you must be present to sense for yourself what is true at the moment. You may, for instance, function well by eating lots of sweets and drinking lots of coffee, and sleeping less than eight hours a day. You get to say.
Often scientists will scoff at the idea of organic food. All food is organic. We do not eat metals. I am a scientist with two degrees form New York University. (See my Web site www.louzipatsis.com) I get that point of view. People that eat organic will argue that other food has huge amounts of hormones. Has any of us really done the research? Looking up different keywords with "organic" on www.pubmed.gov, the largest reservoir of medical information in the world, barely yielded any results. Most searches yielded less than 50 results each, while a search like "heart attack" yielded More than 120,000. Of these, few were relevant.
It does not take much effort or money if one cares to give their scientific results to a peer-reviewed journal such as the Journal of the American Medical Association or a the Journal of Sports Physiology and share their knowledge on organic food.This is a young area. No one has done much research on long-term health and life spans of people on vegetarian and organic diets, just as no one has done long-term research on the health and life spans of women getting artificial breast implants. In addition, you can never avoid preservatives in food completely, polluted air, etc. This does not mean choose what is right for you, it means to me to put it all into perspective.
To me it seems that people who try to avoid carbohydrates and fats most of the time, and eat only organic or vegetarian organic food may be operating from an initial subconscious or conscious thought of "I will get sick". Other thoughts may follow like "I can figure this out...how not to get sick." But the original thought is that they will get sick, and if they think they manifest their thoughts and that is the whole Truth, chances are that they will get sick!
I have studies a course in graduate oncology. Two mutations in a gene are needed. Food and chemicals may affect this. Who knows, thoughts may affect this. Often, a mutation is spontaneous. The DNA enzymes that go around correcting mistakes in the much-replicating DNA, may miss a mistake. That's all it takes. How many times have you forgotten anything on your shopping or to do list? It may be a numbers game. I do not pretend I know everything about the world or nature. We have much to explore and learn.
At the same time, as is often the case in Taoist-like seeming contradictions this multidimensional world, we do know what is good for us individually if we get in touch with and listen to ourselves. See an earlier blog by searching for "listening".
What's your opinion? Cite some relevant authors and titles.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Wednesday, March 19, 2008
Hyponatremia
Today is the five-year anniversary of the Iraqi war. May the souls of all of the women and men who have died as a result of the Iraqi war rest in peace. May the emotionally, mentally and physically injured have great lives.
Hyponatremia results from too little sodium in the blood. Often, blood pressure decreases and not enough blood gets to cells to nourish them. Hyponatremia results from hydration's without electrolytes during prolonged periods of sweating, such as endurance events. Athletes can sweat at a rate of 2.5 liters an hour and lose 115 to 690 milligrams (mg) of sodium, or 288 to 1,725 mg per hour, with each liter. If the athlete, or you!, is following a low-sodium diet, more sodium loss can occur! Muscle twitches may indicate hyponatremia.
Take care to follow hydration guidelines. If exercise last longer than an hour and a half, it may be wise to drink a sports drink with electrolytes such as sodium. If you tend to get hyponatremia, you do not have high blood pressure, and your physician approves,
Some of this information was taken from Winning Sports Nutrition by Linda Houtkooper, PhD, RD, FACSM, Jaclyn Maurer Abbot, PhD, RD and Veronica Mullins, MS, RD, CSCS.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Hyponatremia results from too little sodium in the blood. Often, blood pressure decreases and not enough blood gets to cells to nourish them. Hyponatremia results from hydration's without electrolytes during prolonged periods of sweating, such as endurance events. Athletes can sweat at a rate of 2.5 liters an hour and lose 115 to 690 milligrams (mg) of sodium, or 288 to 1,725 mg per hour, with each liter. If the athlete, or you!, is following a low-sodium diet, more sodium loss can occur! Muscle twitches may indicate hyponatremia.
Take care to follow hydration guidelines. If exercise last longer than an hour and a half, it may be wise to drink a sports drink with electrolytes such as sodium. If you tend to get hyponatremia, you do not have high blood pressure, and your physician approves,
Some of this information was taken from Winning Sports Nutrition by Linda Houtkooper, PhD, RD, FACSM, Jaclyn Maurer Abbot, PhD, RD and Veronica Mullins, MS, RD, CSCS.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Wednesday, March 05, 2008
Rejuvenation Through Working Out
This is my "theory": When you work out, time stands still. If you did biceps curls 10years ago and you do them the same way - same position and range of motion, and somewhat heavier weight and more sets and repetitions, your muscle and then your mind and spirit will have memory. To your consciousness and body, you will be the same as you were 10 years ago when you did the same exercise. Your body's cells may actually grow younger.
I read Eckhart Tolle's new book A New Earth. He talks about timelessness when you are connected to Consciousness. Working out is a primary way to do this.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
I read Eckhart Tolle's new book A New Earth. He talks about timelessness when you are connected to Consciousness. Working out is a primary way to do this.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Thursday, February 21, 2008
Creatine
Creatine is an amine found in meat, fish and other animal products like organs. After combining with phosphate, it forms creatine phosphate (CP), which transports energy in the form of the phosphate and acts as a buffer to lactic acid and component of the phosphagen energy system. It is stored in muscle. Energy formed in breaking the creatine - phosphate bond is used to convert adenosine diphosphate (ADP) to adenosine triphosphate(ATP), the energy molecule of the body.
Companies producing compounds containing it claim that increases muscle mass, improves exercise recovery time, and improves sprint performance.
Research shows that some people react well to it while other people do not react well to it. Most people eat a good amount of protein. Vegetarians may need creatine as a supplement. The only studies to show benefits from creatine phosphate ingestion are those involving repeated bouts of brief, strenuous, high-intensity maximal exercise that lasts from 4 to 30 seconds, with a 1-5-minute recovery time between sprints. The mechanism of the improvements could be increased pre-exercise stores of creatine phosphate and-or increased recovery of creatine phosphate stores.
Some research shows that creatine stores increased more when simple carbohydrates were ingest 30 minutes after creatine consumption. Some research also suggests that creatine phosphate benefits are offset by caffeine consumption.
When exercise performance has improved, the dosage ranges from 15 to 30 g per day over 4-7 days, with a maintenance phase of 2-5 g per day. Doses should be divided 4 times in one day.
Some of this information was taken from Winning Sports Nutrition by Linda Houtkooper, PhD, RD, FACSM, Jaclyn Maurer Abbot, PhD, RD and Veronica Mullins, MS, RD, CSCS.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Companies producing compounds containing it claim that increases muscle mass, improves exercise recovery time, and improves sprint performance.
Research shows that some people react well to it while other people do not react well to it. Most people eat a good amount of protein. Vegetarians may need creatine as a supplement. The only studies to show benefits from creatine phosphate ingestion are those involving repeated bouts of brief, strenuous, high-intensity maximal exercise that lasts from 4 to 30 seconds, with a 1-5-minute recovery time between sprints. The mechanism of the improvements could be increased pre-exercise stores of creatine phosphate and-or increased recovery of creatine phosphate stores.
Some research shows that creatine stores increased more when simple carbohydrates were ingest 30 minutes after creatine consumption. Some research also suggests that creatine phosphate benefits are offset by caffeine consumption.
When exercise performance has improved, the dosage ranges from 15 to 30 g per day over 4-7 days, with a maintenance phase of 2-5 g per day. Doses should be divided 4 times in one day.
Some of this information was taken from Winning Sports Nutrition by Linda Houtkooper, PhD, RD, FACSM, Jaclyn Maurer Abbot, PhD, RD and Veronica Mullins, MS, RD, CSCS.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Chromium Picolinate
Chromium is a mineral involved in the metabolism of carbohydrate, protein and fat, by augmenting the effects of insulin, stimulating the uptake of glucose and amino acids by body tissues. The Dietary Reference Intake (DRI) for chromium is 25 micrograms (mcg) for women 19 years old and older, and 35 mcg for men 25 years old and older. Picolinate is a derivative of tryptophan.
Claims include that chromium picolinate enhances amino acid uptake to from protein, promotes fat loos by glucose transfer, lowers cholesterol, increases strength, and even prolongs life. But people who do not have a low glucose tolerance to do not benefit. Research on chromium picolinate and performance has been inconclusive.
What chromium picolinate does is to augment insulin action, and thus stimulate amino acid and glucose uptake in muscles and promoting muscle growth. Some evidence shows that chromium supplementation helps diabetic patients with the uptake of glucose after a meal. No conclusive evidence of muscle gain or fat loss associated with chromium picolinate has been found.
Chromium picolinate deficiency can lead to impaired glucose uptake, diabetes and cardiovascular disease. chromium picolinate intake above 400 micrograms a day can inhibit iron absorption.
Food high in chromium includes: prunes, American cheese, peanuts, corn, peas and Tortilla chips.
Some of this information was taken from Winning Sports Nutrition by Linda Houtkooper, PhD, RD, FACSM, Jaclyn Maurer Abbot, PhD, RD and Veronica Mullins, MS, RD, CSCS.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Claims include that chromium picolinate enhances amino acid uptake to from protein, promotes fat loos by glucose transfer, lowers cholesterol, increases strength, and even prolongs life. But people who do not have a low glucose tolerance to do not benefit. Research on chromium picolinate and performance has been inconclusive.
What chromium picolinate does is to augment insulin action, and thus stimulate amino acid and glucose uptake in muscles and promoting muscle growth. Some evidence shows that chromium supplementation helps diabetic patients with the uptake of glucose after a meal. No conclusive evidence of muscle gain or fat loss associated with chromium picolinate has been found.
Chromium picolinate deficiency can lead to impaired glucose uptake, diabetes and cardiovascular disease. chromium picolinate intake above 400 micrograms a day can inhibit iron absorption.
Food high in chromium includes: prunes, American cheese, peanuts, corn, peas and Tortilla chips.
Some of this information was taken from Winning Sports Nutrition by Linda Houtkooper, PhD, RD, FACSM, Jaclyn Maurer Abbot, PhD, RD and Veronica Mullins, MS, RD, CSCS.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional, such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
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