"If You Think Cardio Alone Burns More Fat? Think Again!"

"How To Incorporate 1 Rep Fitness & Re-Shape Your Body"

What You Will Learn...

5 Facts About Weight Training
How To Burn More Body Fat
Cardio versus Weight Training And Why They Are Both Important

How many times have YOU seen it?

You walk into a gym and you see hundreds of cardio machines. New machines every week, so it seems. You see the "cardio bunnies" on these devices that peddle, walk and stair-climb you to nowhere. Men, women, even kids.

Every single one of these folks wanting the same thing as you: To burn off unwanted body fat.

If you pay attention, you also notice that very few of these hard-working gym-goers ever change their body! They look the same week after week, year after year.

There's 5 key reasons for this, but the main reason is simply this: Cardio does not burn fat nearly as fast or as efficiently as weight training!

If you do not believe me, you will after you read this article. Here we go....

Fact 1:
Weight training done correctly reduces dangerous belly fat faster than cardio.

Weight training done at a rapid pace with sufficient resistance releases a tremendous amount of fatty acids into the bloodstream and decreases insulin resistance. Both cardio and weights get this job done equally well... BUT weight training increases lean body mass which has a direct effect on reversing insulin disorders. (Cuff et. al, 2003) The area most affected is called truncal obesity—or "ugly belly fat" for the rest of us. Yes... weight training reduces belly fat (when done correctly) faster than cardio. And lets face it: Most of us want a better midsection. It's not only sexier, it's more healthy too.

Fact 2:
Weight training releases free fatty acids that can be used up by moderate cardio AFTER the session.

Want to burn a lot more body fat? Weight train the way I suggest and then hit some moderate cardio. Burn off those fatty acids that weight training releases. Those fatty acids mostly come from your belly fat, arm fat, thighs, butt... all the places you love to hate. Do it the way I suggest and you can burn that fat off faster than ever. Then watch Your Results soar!

Fact 3:
Weight training produces a by-product that burns fat.

You know that burning feeling you experience when you lift weights? It is caused by lactic acid. Weight training produces about 300% more lactic acid than cardio training for obvious reasons—you are using more muscle. If you Google the subject you'll find MOST trainers telling you to avoid lactic acid build-up by training with "light weights". Nonsense! Lactic acid has now been linked to the most powerful fat-burning hormone there is: hGH. The American Society of Exercise Physiologists reported that increased lactic acid was linked to increased natural production of fat-burning hGH. If you train the way I suggest you'll get just enough lactic acid release to do the trick.
Wait
“Let Me Give You The First Three Chapters
Of My System...Unedited...Absolutely Free!”

1 Rep Fitness Cover I know you are going to love my new manual & program on how to get in shape and burn bodyfat faster than you ever thought possible. And it's not just a book and manual...I guide you every step of the way during this 12-week System to make SURE you succeed!

But don't take my word for it—I'll send you absolutely free of charge the first THREE unedited chapters of my System so you can see for yourself!

Fact 4:
Weight training increases all key metabolic hormones.

From hGH to testosterone to leptin to thyroid—all are increased naturally through resistance training. Cardio exercise cannot even begin to compete with the hormonal changes weight training can give you. Part of this is due to the explosive nature of resistance training. The method of weight training I recommend is safe, great for fat loss and shaping the body, and works for both men and women. And it is explosive. That triggers the hormones we want to melt off that body fat and literally turn back your biological clock 10, 15 even 20 years.

Fact 5:
Weight training gives you the BODY you want, not just the condition you want.

Do you want better arms? A tight waistline? A better butt? How about a nicer chest, a shapely back, and great calves? Well say good-bye to a "cardio-only" approach to exercise. Cardio alone will NEVER give you the body you see in the magazines. That is the result of using weights carefully and specifically to literally sculpt your body like Michelangelo sculpted the statue of David.

Yes: You can do this! My basic routine starts with only TWO- THREE DAYS a week of exercise. Plus I will walk you through all 12 weeks, one week at a time, unlike almost any program out there.

I hope this article opened your eyes to the possibilities that weight training done correctly and what it can do for burning body fat and changing your body faster than ever!

Have a Healthy Day!

Your Friend In Health & Fitness,

Natalie Pyles

Fitness & Nutrition Expert, Author, Speaker

Call Now For Your FREE Fit Test, Nutritional Analysis, And FREE Report "How To Incorporate 1 Rep Fitness & Re-Shape Your Body" All Yours FREE by calling 1-800-681-9894 or visit WWW.MyFitnessElements.com

My Secret To Rapport Building Revealed

"How To Use "Mirroring And Matching" With Your Potential Clients Or Customers And Watch Your Sales Soar"

Imagine building empathy with your potential clients or customers, and still having fun while doing it. You can make people feel like a million dollars using this technique so try it really works!

This article is for all my fellow friends, business affiliates, and Health & Fitness professionals. It will hopefully inspire you to take action on this technique that has made me hundreds of thousands of dollars in my selling career as a Health & Fitness professional. Whether we want to addmitt it or not we all have to market and sell ourselves so we mine as well enjoy the process along the way and make a ton of money doing.

Psychologists discovered some time ago that we act more favorably toward those with whom we have rapport. The usual way of gaining rapport is finding some commonality of background, experience, or interest. However, thirty years ago researchers John Grinder and Richard Bandler discovered a faster, more powerful means. The body of their research they called "neurolinguistic programming." The part we are concerned with, building rapport, they called "mirroring and matching."

Mirroring and matching requires following your client's voice, speech tempo and patterns, word usage, breathing, postures, and movements. You don't mimic in an obvious way. However, you do watch your your client. If he speaks in a rapid staccato, you ease slowly into the same speech pattern. If your client speaks more slowly, you do the same. If your client crosses a leg, follow her lead. "Mirror and match." Again, don't mimic them instantaneously. Follow the person you are matching gradually as you continue with the interview or assessment process. To master this skill set, practice with a friend or spouse until you can do it naturally. Once you are able to do it naturally, you have an amazing tool for developing instant rapport. You will have the feeling that you have known the person you are mirroring for years, and they will have the same feeling about you.

You may of seen this in action by watching two old friends converse. It is as if the brain were saying, "I must like this person because he is exactly like me." And as we all know the power of "like," of rapport, is usually more important than the rational, technical argument you can make for getting to agreement.

Enjoy this technique and happy selling along the way. I hope you can take the time to learn and apply this method. You will find it very useful and a great tool to add to your toolbox of tricks. Have a healthy day!

Your Friend in Health & Fitness,

Natalie Pyles

Fitness & Nutrition Expert, Author, & Speaker

Call Me For Your FREE Consultation Today! 1-800-681-9894 or e-mail fitnesselementsassociates@yahoo.com
WWW.MyFitnessElements.com

"How To Avoid Spinal Stress Fractures and Running - Part 2"

"How To Avoid Spinal Stress Fractures and Running - Part 2"

The following article is a follow up to Spinal Stress Fractures and Running - Part 1 and will explore a functional approach to preventing Spondylolysis and Spondylolisthesis. Preventing lower back injuries that could progress to more common running injuries should begin with proper and well orchestrated flexibility and strength training programs. The following should be emphasized:

* Trunk and muscular flexibility (specifically the paraspinal, hamstring and gluteal muscles)
* Improving range of motion
* Strengthening the erector spinae muscles
* Strengthening the abdominal muscles
* Learning and implementing proper neutral spine position for training and daily activities

Unfortunately, most back pain is still caused by trying to do too much, too quickly, too often. Simply reminding the athlete (or coach) to gradually increase the work load associated with progressive strength development can have tremendous preventive effects. Proper periodization principles with emphasis on recovery based training and prevention of overtraining should be the cornerstones of a triathlete’s training program.

As eluded to previously, along with proper progression and periodization principles, a sound flexibility and strength training program are crucial to preventing or recovering from spondylolysis or spondylolisthesis. If a more common running injury such as piriformis syndrome develops as a result of these lower back issues, the athlete may only treat the secondary injury rather than treating the source, thereby progressing the injury to a worse degree.

The foundation of a sound flexibility and strength program is to understand and implement neutral spine position and proper core strengthening.

Neutral Spine

Management and prevention of back pain begins by understanding the neutral spine position. Three natural curves are present in a healthy spine. The neck, or the cervical spine, curves slightly inward. The mid back, or the thoracic spine, is curved outward. The low back, or the lumbar spine, curves inward. The neutral alignment is important in helping to cushion the spine from too much stress and strain.

The natural curves of the spine are the result of the muscles, ligaments and tendons that attach to the vertebrae of the spine. Without these supporting structures, the spine would collapse. They support the spine much like guide wires support the mast of a ship. This guide wire system is made up mainly of the abdominal and back muscles. The abdominal muscles provide support by attaching to the ribs, pelvis and indirectly to the lumbar spine. The muscles of the back are arranged in layers, with each layer playing an important role in balancing the spine. By using these muscles together, it is possible to change the curves of the spine.

Controlling pelvic tilt is one way to begin helping athletes balance the spine. As certain muscles of the back and abdomen contract, the pelvis rotates. As the pelvis rotates forward, the lumbar curve increases. As the pelvis rotates backward, the curve of the low back straightens. Rotation of the pelvis is like a wheel centered at the hip joint. The muscles of the upper thighs also attach to the pelvis, and contraction of these muscles can be used to change the curve of the spine.

The abdominal muscles work alone or with the hamstring muscles to produce a backward rotation of the pelvis. This causes the slight inward curve of the low back to straighten. If these muscles cause the curve of the low back to straighten too much, this may produce an unhealthy slouching posture.

In the other direction, as the hip flexors contract and back extensors contract, the pelvis is rotated forward, thus increasing the curvature of the lower back. If this curve is increased too much, another unhealthy posture may result, termed lordosis.

A balance of strength and flexibility is the key to maintaining the neutral spine position. This balance is the basis for optimal muscle function. Like a car, an imbalance may lead to wear and tear, eventually damaging the various parts.

Muscle imbalances that affect the spine have many causes. One common cause of muscle imbalance is weak abdominal muscles. As the abdominal muscles sag, the hip flexors become tight, causing an increase in the curve of the low back. This leads to the swayback posture mentioned above. Another common problem results from tight hamstrings. As the hamstring muscles become tight, the pelvis is rotated backwards. This produces an abnormal slouching posture.

Stability/Core Training

The aim of core stability training is to effectively recruit the trunk musculature and then learn to control the position of the lumbar spine during dynamic movements. The deep muscles of the trunk include the transverse abdominis (TA), multifidus (MF), internal oblique (IO), paraspinal and pelvic floor. The co-contraction of these muscles produce forces via the "theracolumbar fascia" (TLF) and the "intra-abdominal pressure" (IAP) mechanism, which stabilize the lumbar spine, and the paraspinal and MF muscles act directly to resist the forces acting on the lumbar spine.

It is not simply the recruitment of these deep-trunk muscles but how they are recruited that is important. The co-contraction of the TA and MF muscles occurs prior to any movement of the limbs, suggesting that these muscles anticipate dynamic movements, which may act on the lumbar spine and stabilize the area before any movements.

Prior to core specific training, it is important to emphasize flexibility drills first since flexibility is crucial to successful lumbar stabilization training because flexibility allows the muscles to assume the neutral position easily. The following exercises should be recommended:

Stretching should be performed three to four times daily. Each stretch should be held for approximately 30 seconds.









Training the Core Musculature

As with any type of strength and conditioning training, the training protocol for improving the function of the deep-trunk muscles must be specific to the task required. This specificity of training must take into account the type of contraction, the muscle fiber type and the anatomical position required. By definition, the deep-trunk muscles act as "stabilizers" and are not involved in producing movements but instead involve isometric contractions. These muscles do not need to be very strong, but they must be correctly coordinated and capable of working continuously. In addition, these stabilizer muscles should act by holding the lumbar spine in the neutral position, which is the correct alignment of the pelvis that allows for the natural 'S' curve of the spine.

Core training begins with learning to co-contract the TA and MF muscles effectively as this has been identified as key to the lumbar-support mechanism. To perform the TA and MF co-contraction, the "abdominal hollowing" technique with the spine in the neutral position must be performed. The following should be taught to the athlete to properly perform this exercise:

* Start by lying on the back with knees bent.
* The lumbar spine should not be arched up nor flattened against the floor but aligned normally with a small gap between the floor and the back.
* Breathe in deeply and relax the stomach muscles.
* Breathe out and draw the lower abdomen inward as if the belly button is going back towards the floor. This can be described as zipping up a tight pair of pants.
* Hold the contraction for 10 seconds, making sure to breathe in and out as the tension is held in the lower stomach area.
* Repeat 5-10 times.

Instruct the athlete to:

* Not let the whole stomach tense up or the upper abdominals bulge outward since this recruits the rectus abdominis not the TA and MF muscles.
* Not brace the TA muscle too hard since it is muscular endurance not maximal strength that is the focus.
* Not tilt the pelvis nor flatten the back.

The Next Step

After having learned to effectively recruit the TA and MF muscles correctly in various positions, the athlete can progress to simple core exercises. Some of these basic exercises that the triathlete can perform are listed below. These exercises may also involve the oblique muscles, other lumbar muscles and gluteal muscles to assist the TA and MF in maintaining the lumbar spine in a stable neutral position.

Pelvic Tilt

Lying on the back with the knees bent and the feet flat on the floor, tighten the stomach muscles and push the lower back into the floor. Hold for 5 seconds and relax. Repeat 10 times.

Dead Bug

Tighten the stomach muscles and press the lower back into the floor. Lift one leg several inches off the floor and hold for 5 seconds and lower it. Lift the other leg off the floor, hold for 5 seconds and lower it. Alternate legs, doing 5 repetitions with each leg.

Prone Hip Rotation

Lie on the stomach on the floor. Bend the knees so the thighs stay on the floor and the lower legs are perpendicular to the floor. Keep the knees on the floor and shoulder width apart. Cross the legs over each other as far as possible. Keeping the knees on the floor, uncross the lower legs and move them as far apart as possible. Hold for 2 seconds. Repeat 10 to 20 times.

Remembering that the ultimate goal of core training is to ensure that the deep trunk muscles are working correctly to control the lumbar spine during dynamic movements such as running is important. Once the athlete has achieved proficiency of the simple core exercises, the athlete can progress to achieving stability during more functional movements with the following two exercises:

Lunge

* Stand with feet hip width apart in front of a mirror.
* Place the lumbar spine in neutral with the back tall, shoulders back and head up.
* Lunge forward and bend the knee only halfway down.
* Ensure that the front knee is in line with the toes and the back has remained upright with the lumbar spine in neutral and your hips level.
* Push back up, initiating the movement by pushing down into the floor with the front foot.
* The force from the legs should bring the athlete back up quickly and easily to their starting position.
* The back should have remained completely still and the hips level as the athlete performed the push back.

Many athletes do not initiate the up movement correctly as they pull their heads and shoulders back first. This extends the lumbar spine, losing the neutral position. Others have problems keeping their pelvis level while performing the lunge. The athlete must learn to use their deep trunk and gluteal muscles to hold their lumbar spine in neutral and pelvis level as they perform the movement up and down. The movement should only come from the leg muscles.

Press Up

* Start from the knees, even if this means it is easy for the upper body.
* Hands should be slightly wider than the shoulders, and the head must be in front of the hands.
* Lift the hips so that there is a straight line from the knees through the pelvis and lower back, through the shoulders and all the way to the head.
* Ensure that the lumbar spine is in neutral with the help of a training partner or mirror.
* To maintain a neutral spine and a straight back during the exercise, the trunk muscles must provide active support.
* Slowly lower down, bending the arms to the floor. Keep the head still with the neck straight relative to the back.
* Push up, initiating the movement by pressing down into the floor with the hands.

These two exercises enable the athlete to learn core stability while performing dynamic movements. By reducing the resistance, the focus is on the trunk stabilizers and achieving perfect technique rather than working the major muscle groups. The rationale behind core strengthening can be defined as the ability of the core muscles to work in an efficient and coordinated fashion to maintain correct alignment of the spine and pelvis while the limbs are moving. It is this kinetic chain as a whole that must be trained, strengthened and stretched to elicit positive outcomes.

By identifying the root cause of potential running injuries as they relate to the lower back, it is possible to rehabilitate triathletes in a proper, periodized fashion so that loss of training time is reduced and performance is not negatively impacted. However, a proper flexibility and strengthening program emphasizing the core musculature should be implemented year round to prevent any such injuries from developing in the first place.

References:

1. Stinson JT. Spondylolysis and spondylolisthesis in the athlete. Clin Sports Med 1993; 3: 517-28
2. Engelhardt M, Reuter I, Freiwald J, Bohme T, Halbsguth A. Spondylolysis and spondylolisthesis and sports. Orthopade 1997; 9: 755-59
3. Rossi F. Spondylolysis, Spondylolisthesis and Sports. J Sports Med Phys Fitness 1978; 4: 317-40
4. Hoshina H. Spondylolysis in athletes. Physician and Sportsmedicine 1980; 9: 75-9
5. Micheli LJ, Wood R. Back pain in young athletes. Significant differences from adults in causes and patterns. Arch Pediatr Adolesc Med 1995; 149: 15-18
6. Takaaki I, Miyake R, Katoh S, Morita T, Murase M. Pathogenesis of sports-related spondylolisthesis in adolescents. Radiographic and Magnetic Resonance Imaging study. Am J Sports Med 1996; 1: 94-8
7. Libson E, Bloom RA, Dinari G. Symptomatic and asymptomatic spondylolysis and spondylolisthesis in young athletes. Int Orthop 1982; 6: 259-61
8. Congeni J, Mc Culloch J, Swanson K. Lumbar spondylolysis. A study of natural progression in athletes. Am J Sports Med 1997; 2:248-53
9. Goldstein JD, Berger PE, Windler GE, Jackson DW. Spine injuries in gymnasts and swimmers. An epidemiologic investigation. Am J Sports Med 1991; 5: 463-8
10. Bergmann TF, Hyde TE, Yochum TR. Active or Inactive Spondylolysis and/or Spondylolisthesis: What's the Real Cause of Back Pain? Journal of the Neuromusculoskeletal System. 2002:10:70-78.
11. Soler T, Calderon C. The prevalence of spondylolysis in the Spanish athlete. Am J Sports Med. 2000:28(1)57-62.
12. Rossi F, Dragoni S. The prevalence of spondylolysis and spondylolisthesis in symptomatic elite athletes: radiographic findings. Radiography. 2000:28(1):57-62.
13. The Bonati Institute. www.bonati.com
14. The Luklinski Back Pain Clinic. www.back-pain.co.uk
15. American Academy of Orthopedic Surgeons. www.aaos.org
16. Gatorade Sports Science Institute. Low back pain in athletes, RT# 19 Volume 6 (1995), Number 1. www.gssiweb.com
17. Spondylosis. The Athletic Advisor. www.athleticadvisor.com
18. Piriformis Syndrome. www.emedicine.com
19. Sports Injury Bulletin. www.sportsinjurybulletin.com
20. Core Stability Training. Peak Performance Online. www.pponline.co.uk
21. Core Stability. Sports Coach. www.brianmac.demon.co.uk
22. A Patient’s Guild to Rehabilitation for the Lower Back. University of Maryland Medical Center. www.umm.edu.
23. Nicholas Institute of Sports Medicine and Athletic Trauma. www.nismat.org
24. Spondylosis profile and diagnosis. Spine Health. www.spine-health.com.
25. University Sports Medicine Department of Orthopaedics State University of New York at Buffalo. www.ubsportsmed.buffalo.edu
26. Back Stretching. The Athletic Advisor. www.athleticadvisor.com
27. Back Strengthening. The Athletic Advisor. www.athleticadvisor.com
28. Bob Seebohar

Forwarded By, Natalie Pyles

Fitness & Nutritional Expert, Author, & Speaker

Call Me For Your FREE Consultation Today! 1-800-681-9894 or e-mail fitnesselementsassociates@yahoo.com

"How To Avoid Spinal Stress Fractures and Running - Part 1"

"How To Avoid Spinal Stress Fractures and Running - Part 1"

Linking Piriformis Syndrome with Low Back Injury

Approximately 80 percent of the population suffers from low back pain at some point in life. Some people are at higher risk for chronic and acute back injuries due to their lifestyles. Athletes are at greater risk of sustaining a lower back injury due to increased physical activity. Strenuous, repetitive and long-term activity, which is common in triathletes, puts a strain on the back that can cause injury to even the finest and most fit athletes. Though the entire spine is used when playing sports, it is estimated that five to 10 percent of all athletic injuries are related to the lumbar spine. Many cases of low back pain in athletes can be traced to a specific event or trauma, while others are brought about by repetitive minor injuries that result in microtraumas.

It is these microtraumas that are problematic for the triathlete. There are many injuries that are associated with running, but anatomical imbalances caused by genetics and/or the repetitive stress and impact forces associated with running can actually cause some of the running injuries that are common in triathletes.

Some triathletes experience low back pain due to running, and while this certainly may be due to muscular fatigue, more times than not it can be associated with a more chronic problem due to anatomical alterations of the spine. This can cause improper hip rotation, possible leg length discrepancy and muscular imbalances, which could lead to overstretching and/or overuse of specific gluteal muscles that are common to running injuries, specifically the piriformis muscle. One of the causes of piriformis syndrome (described later) is spinal stenosis, which happens to be a result of the conditions highlighted below. Thus, it appears that one of the most common running injuries, piriformis syndrome, could actually be linked to a lower back injury that surfaces as a result of genetic predisposition or chronic sport participation. This article will focus on two related lower back conditions, known as spondylolysis and spondylolisthesis, and how specific functional training can improve these conditions in order to lessen the impact or avoid contracting piriformis syndrome.

Spondylolysis

The most common X-ray identified cause of low back pain is a stress fracture in one of the vertebrae that make up the spinal column, known as spondylolysis. It usually affects the fifth lumbar vertebra in the lower back and is more prevalent in Caucasian males. Research has shown that more than 50 percent of these fractures are actually genetic abnormalities.

To date, there is no definitive cause of spondylolysis. Most physicians agree that the bone defect appears in children most likely due to a genetically weak pars interarticularis teamed with repeated stress to the spine from various physical activities during the major growth years. It is thought that spondylolysis appears in younger and older adults as the result of excessive stress to the spine.

Spondylolysis does not always produce noticeable symptoms. When it does, chronic low back pain is the most common symptom. The pain can stem from mechanical (structural) or compressive (pressure on nerves) pain. The following chart describes the prevalence of spondylolysis in different types of endurance sports.

Sport


# of Athletes Polled


Spondylolysis


% with Spondylolysis
Modern Pentathlon and Triathlon 54 11 20.37
Cycling 95 13 13.68
Water Polo and Swimming 307 34 11.07


Spondylolisthesis

If the stress fracture weakens the bone so much that it is unable to maintain its proper position, the vertebra can start to shift out of place, termed spondylolisthesis. This condition occurs when the weakness caused by the spondylolysis causes one vertebra to slip forward over the one below it, resulting in stenosis of the spinal canal. Most cases of spondylolysis in athletes do not lead to vertebral slippage. However, if slippage does occur, it may continue and would need immediate attention.

Many cases are non-symptomatic and do not cause any nerve problems. However, sometimes the slipped vertebra can press into the space belonging to the spinal canal. The neural pressure can lead to low back, buttock and leg pain as well as numbness in the foot. One way to detect spondylolisthesis is to look for physical signs and symptoms including the following:

* Short torso (body)
* Flat buttocks
* Rib cage appears low
* Iliac crests (hip bones) are high
* Altered gait because of tight hamstrings (a key concern in triathletes)
* Hips don't fully extend back
* Tight hamstrings
* Lower back pain or stiffness
* Localized tenderness of the spine just above the pelvis

There are five main causes of displacement and four levels of displacement. The latter is important to understand because it will dictate what type of treatment the athlete should pursue:

* Level 1: 25 percent slippage, which is not regarded as serious and where mild symptoms are not too troublesome. This is characterized when athletes do not like to stand or sit upright for long and are adverse to lifting objects.
* Level 2: 50 percent slippage, which causes a lot of pain and stiffness that is commonly associated with a herniated disc.
* Level 3: 75 percent slippage, which is visually identified by a deformity in the spine.
* Level 4: 100 percent complete displacement, which is very dangerous as this could cause paralysis through total obstruction of the spinal canal.

Prevalence

Spondylolysis develops most commonly in adolescents, typically in 10 to 15 year olds. The majority of adolescents with spondylolysis do not have symptoms or their symptoms are mild and often overlooked. There is a chance that the deformity with continued stress can lead to the slippage of spondylolisthesis and recurrent low back pain.

It is suspected that spondylolysis occurs in young athletes who are involved in sports that require repeated hyperextension of the lower back. Spondylolysis occurs most frequently in young athletes involved in throwing, gymnastics, rowing, boxing, diving, wrestling, weightlifting, modern pentathlon, triathlon and track and field.

Interestingly, females appear to be more prone to progressive displacement and may need surgical intervention more often than males. Degenerative spondylolisthesis occurs more commonly in females with a 5:1 female-to-male ratio. The incidence increases after age 40.

Older athletes can also develop spondylolisthesis because of degeneration in the disc and the facet joints, which can allow slippage even without a fracture. While it is not known exactly what causes this condition, it is theorized that it probably involves overloading the back part of the facet joints, which can eventually lead to stress fractures.

Risk Factors

There may be a hereditary aspect to spondylolysis as described previously. An individual may be born with thin vertebral bone and therefore be vulnerable to this condition. Significant periods of rapid growth may encourage slippage. In addition, athletes who participate in sports where the lower back is hyperextended at times or during contact sports also may be susceptible. The problem in triathletes lies not only in the terrain (hard versus soft) run on but also the technique of the athlete in the running position. Because some triathletes tend to not focus on maintaining neutral spine (described later), this could cause an excessive hyperextension in the lower back. This combined with the pounding of concrete or asphalt creates an inviting environment for spondylolysis and spondylolisthesis.

As described later, a sound stretching and strengthening program combined with proper running technique that is focused on achieving and maintaining neutral spine is crucial to the prevention of lower back injuries that may be masked by more common running injuries such as piriformis syndrome.

Symptoms

Generally, the athlete will have pain across the low back that may radiate down to the buttocks and may feel more like a muscle strain. The paraspinal muscles will be in spasm, giving a flat appearance to the normally curved lower back. This is mechanical pain. Mechanical pain is due to the actual injury, bony fracture and the related muscle spasms.

Compressive pain can be characterized as radiating. Any pain due to spinal nerve compression will present itself as pain that radiates down the leg. It may also present itself as numbness or heaviness in the leg.

Spondylolisthesis can cause spasms that stiffen the back and tighten the hamstring muscles, resulting in changes to posture and gait. This alteration of gait could significantly affect the triathlete’s ability to run efficiently and economically. In addition, tight hamstrings could be perceived as a separate injury of their own when, in fact, the true causal factor is related to the lower back.

Treatment Options

Initial treatment for spondylolysis is always conservative. The athlete should be encouraged to take a break from training until symptoms go away. Anti-inflammatory medications such as Ibuprofen may help reduce back pain. In most cases, training can be resumed gradually. Stretching and strengthening exercises for the back and abnormal muscles can help prevent future recurrences of pain.

Although mobilization can be done for all levels of displacement, manipulation is never recommended for this condition and must never be conducted. Any level of displacement up to level 4 can be successfully treated non-surgically. Depending on the athlete, anything from grade 2 may require surgical fusion to stabilize the joint. In all cases where non-surgical treatment is possible, the condition is treated symptomatically depending on the spinal areas affected, keeping in mind that the lower or supporting vertebra is always stiffer as a result of the displacement.

In conjunction with treatment, a specific set of exercises (described later) should be prescribed to strengthen the muscles of the trunk. The athlete should never raise his/her legs because this action causes the spine to become elongated. Swimming is beneficial, and running on a soft surface should be emphasized. Surgery may only be needed if slippage continues or if the back pain does not respond to conservative treatment.

Because of the high correlation between spondylolysis and spondylolisthesis with the ever popular triathlete injury, piriformis syndrome, it is important to understand this syndrome and how it relates to and may often be linked to lower back problems.

Piriformis Syndrome

Piriformis syndrome is characterized by pain and instability. The location of the pain is often imprecise, but it is often present in the hip, coccyx, buttock, groin or distal part of the leg. The function of the piriformis muscle is to externally rotate and abduct the thigh. Dysfunction of the piriformis muscle can cause signs and symptoms of pain in the sciatic nerve distribution, that is, in the gluteal area, posterior thigh, posterior leg and lateral aspect of the foot.

Although no general consensus about the etiology and pathophysiology of piriformis syndrome exists, many health professionals attribute this syndrome to a specific mechanism involving the sciatic nerve. Athletes with piriformis syndrome may have the following symptoms:

* Chronic pain in the buttocks
* Pain may radiate to the lower leg and worsen with walking or squatting
* Pain may imitate lower back pain
* Pain when getting up from bed
* Pain exacerbated by hip adduction and internal rotation
* Intolerance to sitting

Possible causes of piriformis syndrome include trauma to the buttocks or gluteal region, anatomical variations of the sciatic nerve and spinal stenosis (described earlier as a product of spondylolisthesis). While piriformis syndrome can arguably be contracted on its own from other causes, the spinal stenosis factor found in spondylolysis and spondylolisthesis can certainly be a causative factor in piriformis syndrome and should always be ruled out during examination.

Part 2 of this series will explore a functional approach to preventing spondylolysis and spondylolisthesis and other lower back injuries that could progress to more common running injuries.

References:

1. Stinson JT. Spondylolysis and spondylolisthesis in the athlete. Clin Sports Med 1993; 3: 517-28
2. Engelhardt M, Reuter I, Freiwald J, Bohme T, Halbsguth A. Spondylolysis and spondylolisthesis and sports. Orthopade 1997; 9: 755-59
3. Rossi F. Spondylolysis, Spondylolisthesis and Sports. J Sports Med Phys Fitness 1978; 4: 317-40
4. Hoshina H. Spondylolysis in athletes. Physician and Sportsmedicine 1980; 9: 75-9
5. Micheli LJ, Wood R. Back pain in young athletes. Significant differences from adults in causes and patterns. Arch Pediatr Adolesc Med 1995; 149: 15-18
6. Takaaki I, Miyake R, Katoh S, Morita T, Murase M. Pathogenesis of sports-related spondylolisthesis in adolescents. Radiographic and Magnetic Resonance Imaging study. Am J Sports Med 1996; 1: 94-8
7. Libson E, Bloom RA, Dinari G. Symptomatic and asymptomatic spondylolysis and spondylolisthesis in young athletes. Int Orthop 1982; 6: 259-61
8. Congeni J, Mc Culloch J, Swanson K. Lumbar spondylolysis. A study of natural progression in athletes. Am J Sports Med 1997; 2:248-53
9. Goldstein JD, Berger PE, Windler GE, Jackson DW. Spine injuries in gymnasts and swimmers. An epidemiologic investigation. Am J Sports Med 1991; 5: 463-8
10. Bergmann TF, Hyde TE, Yochum TR. Active or Inactive Spondylolysis and/or Spondylolisthesis: What's the Real Cause of Back Pain? Journal of the Neuromusculoskeletal System. 2002:10:70-78.
11. Soler T, Calderon C. The prevalence of spondylolysis in the Spanish athlete. Am J Sports Med. 2000:28(1)57-62.
12. Rossi F, Dragoni S. The prevalence of spondylolysis and spondylolisthesis in symptomatic elite athletes: radiographic findings. Radiography. 2000:28(1):57-62.
13. The Bonati Institute. www.bonati.com
14. The Luklinski Back Pain Clinic. www.back-pain.co.uk
15. American Academy of Orthopedic Surgeons. www.aaos.org
16. Gatorade Sports Science Institute. Low back pain in athletes, RT# 19 Volume 6 (1995), Number 1. www.gssiweb.com
17. Spondylosis. The Athletic Advisor. www.athleticadvisor.com
18. Piriformis Syndrome. www.emedicine.com
19. Sports Injury Bulletin. www.sportsinjurybulletin.com
20. Core Stability Training. Peak Performance Online. www.pponline.co.uk
21. Core Stability. Sports Coach. www.brianmac.demon.co.uk
22. A Patient’s Guild to Rehabilitation for the Lower Back. University of Maryland Medical Center. www.umm.edu.
23. Nicholas Institute of Sports Medicine and Athletic Trauma. www.nismat.org
24. Spondylosis profile and diagnosis. Spine Health. www.spine-health.com
25. University Sports Medicine Department of Orthopaedics State University of New York at Buffalo. www.ubsportsmed.buffalo.edu
26. Back Stretching. The Athletic Advisor. www.athleticadvisor.com
27. Back Strengthening. The Athletic Advisor. www.athleticadvisor.com
28. Bob Seeborhar

Forwarded By, Natalie Pyles

Fitness & Nutritional Expert, Author, & Speaker


Call Me For Your FREE Consultation Today! 1-800-681-9894 or e-mail fitnesselementsassociates@yahoo.com

" Why You Should Use My Fat-Loss For Idiots Guide To Achieve Maximum Results!" Part 2

" Why You Should Use My Fat-Loss For Idiots Guide To Achieve Maximum Results!" Part 2

Part 2 Continued...


For example:
If you begin eating 2,500 calories per day then your metabolism will adjust itself so that your body begins burning 2,500 calories per day.

If you try to starve yourself by suddenly eating 1,000 calories per day then your metabolism will again ADJUST ITSELF so that your body begins to burn only 1,000 calories per day. That's why you have failed in your past dieting attempts, that's why you always seem to fail when you try and starve yourself.

Now you know the reason why you can eat 1,000 calories per day and not lose any weight while your friends can eat 2,500 calories per day and not gain any weight.


Also, virtually every person in today's society is buying mostly "low fat" or "non fat" food at the grocery store, everybody is conscious of the "fat grams" inside the food they buy. However, people are getting fatter than ever by doing this and people are not losing weight by switching to the "low fat lifestyle".


Low carb diets have certainly become popular in recent years, but such diets often leave you feeling miserable each day (since they drain most of your energy and can leave you feeling quite awful each day).

Check out these facts below...

Did you know that several popular low carb diets are so strict that you cannot even eat a large apple during the first couple weeks? It's true.

Also, many low carb diets won't even let you enjoy a 'normal' restaurant meal (ordered without any carb restrictions) for many months after you begin.

Therefore, low carb diets can leave you feeling MISERABLE each day, which is not the answer.


What if we could show you a system of eating which was so different from anything else you've ever seen, that you'll notice a change in your body in just 11 Days from Today?

Forget about your past dieting failures for a moment.

Just focus on one thought right now..........WHAT IF it was really possible to change your body in 11 days?

Believe it or not it's really possible to change your body over the NEXT 11 DAYS, and it has NOTHING to do with positive thinking.......because positive thinking all by itself won't remove a single pound from your body.

That's right.....if you want to get NOTICEABLY THINNER IN THE MIRROR then you need MUCH MORE than just "positive thinking".

Okay.........get ready to be shown an Eating System which is so unique that you're going to be anxious to begin immediately.




FOOD is NOT the Enemy

Did you know that your brain controls the release of Fat Burning Hormones after each meal? It's true.

Every time you eat something there are 2 types of hormones released into your bloodstream, and together they control Fat Burning and Fat Storage.

Also, did you know that these 2 hormones are controlled by the foods that you eat? It's true.


Our Diet Manipulates Fat Burning HORMONES

Our diet manipulates these hormones.........so after each meal your body will produce a greater quantity of Fat Burning Hormones...........while Fat Storing Hormones are MINIMIZED as much as humanly possible.

That's why you'll be eating MORE THAN 3 TIMES PER DAY during the next 11 Days, because to alter these hormones correctly you'll be required to eat MORE than 3 times per day.

You probably find it hard to believe that eating more than 3 times per day could be the solution to speeding up weight loss, right? We will continue this series in part 3 and for now let this information sink deep within. Bye for Now! Stay Healthy!

By Natalie Pyles,

Fitness & Nutritional Expert, Author, & Speaker


Call Me For Your FREE Consultation Today! 1-800-681-9894 or e-mail fitnesselementsassociates@yahoo.com

"Think & Grow Fit"- Part 2

"Think & Grow Fit"- Part 2

You are the Master of your ship, the captain of the direction you decide to sail,' because as I'm writing these very lines,' I am the Master of my ship, I am the Master captain of the direction I sail,' I am informing you that we are the masters of our own fate, the captain to where we want to arrive because we have the power to control our thoughts.

I am living proof that where ever you focus your attention to that is where your energy goes. If you want to float yourself to a steak house dinner night after night at 9:00pm then go ahead and get a nice 12 ounce steak, baked potatoe splattered in butter, sour cream, and cheese the works will do now won't it! DO Not forget the alchohol you will drink it down with to finish it off. Wake up tommorrow sluggish, with a headache, feeling heavy & extremely unproductive.
You can choose to have a nice grilled lean piece of white meat 3-4 ounces, grilled veggies, a salad, and 1 glass of red wine around 6:30 pm. You can wake up full of energy, enjoy your day and get much done! You see friends the choice is easy either decide to make Health and Fitness a way of life or keep splattering those potatoes.

I am here to tell you our brains become magnetized with our minds, and, By means with which no human is familiar, these magnets attract to us the forces, the people, the circumstances of life which harmonize with the nature of our dominating thoughts.

Think about what you do want take a stand and go for it! You will be in a class of your own the top 10% and will be so glad you did! Little by little, step by step you soon will truly "Think & Grow Fit". Take action You deserve it! This is the end of part 2 of "Think & Grow Fit" By For Now!

Your Friend In Health & Fitness,

Natalie Pyles

Call Me For Your FREE Nutritional Analysis, 9 point body fat testing, and FREE Report " Think & Grow Fit" Part 1,2,3 1-800-681-9894

"5 Foods You Should Never Eat Revealed!"

"How To Avoid Dangers of Dairy!"

Countless scientists and charities as well as government agencies spend hundreds of hours a week analyzing cancer research, and now dairy products have come under the microscope. The latest research from the United States reveals that the hormones cows secrete into milk are suppressing genes that usually detect and kill cancer cells as they develop and increasing the receptors on cells that promote cancerous mutations.

The aim of this article is to bring the proven research to your attention and describe in better detail the mechanism of how dairy actually alters your own genetic cellular makeup, thereby allowing cancerous cells to develop. I will also discuss the reversibility of this epigenetic mutation by eliminating dairy consumption and increasing intake of certain other nutrients that protect these cells.

Hormones in Cow’s Milk

Grosvenor et al describes that a cow secretes hormones into its milk to allow the young underdeveloped calf to grow. The same hormone and substance content can be found in human breast milk. If you know your anatomy and physiology, a human infant or young calf has a poorly developed endocrine (hormonal) system. Thus, it would only be wise for nature to elect one parent to carry a mechanism to transport not only nutrients but hormones to their young. However, for us humans, most products we consume orally eventually enter our bloodstream via the stomach or the intestines. So if cows naturally secrete hormones into their milk, we are practically ingesting animal hormones straight into our bodies. Knowing this, it should be easy to understand that current dairy products are harmful. It is easy to draw parallels to the damage caused by injecting or orally administering the use of anabolic steroids. Essentially with dairy products, you are orally ingesting ANIMAL hormones into your bloodstream, hormones composed of mainly estrogen as well. Once in the blood stream (as these hormones survive digestion in the stomach), they then have access to the whole human body and combine at certain receptor sites, where they exhibit their effects.

To appreciate the real damage milk and related products such as cheese and those ever-more-popular whey protein shakes can do, let’s analyze the contents of cow’s milk. The following are some of the compounds found naturally in cow’s milk:

* Estrogens (Female Hormones)
* Androgens (Male Hormones)
* IGF-1 (Insulin like growth factor-1)
* Prolactins
* Leptins
* Epidermal and transforming growth factors

Of all these ingredients, it’s the IGF-1 that appears to be the main culprit for increasing the development of cancerous tumours. The full mechanism can be read in Dr. Bibb’s book, “Deadly Dairy Deception,” but essentially, IGF-1 exerts a powerful effect on the p53 gene at the receptor known as IGF-R1 (type 1 insulin growth factor receptor). At this receptor, a number of cellular responses occur, including proliferation and the protection of cells from programmed cell death (apoptosis). This results in the effect seen in Figure 1 below, where cells with a mutation inside divide uncontrollably as apoptosis of abnormal cells is suppressed.



Figure 1 - Abnormal apoptosis,
causing a cancerous colony to develop


The turning off of a gene is better known as hypermethylation or epigenetic mutation. This epigenetic mutation has been proven in the laboratory to be “heritable” and thus passed onto your children. This is due to the hypermethylated cells leaving “molecular footprints” that can be used as markers for constructing new cells of this nature, which means your children probably aren’t safe from your current dairy intake either. One study has shown that prenatal nutritional and metabolic events are memorized or “imprinted” by the developing organism that may result in the development of diseases in adult life.

In healthy cell division, the p53 gene should cause natural cell death in either aged or defective cells as illustrated in Figure 2 below.



Figure 2 - Natural cell death or apoptosis,
where an abnormal cell is programmed to die


It isn’t just the IGF-1 molecules that are dangerous in milk and similar products. It is also the estrogens that are consumed. The full mechanism of the estrogen in prostate cancer and hormone-sensitive breast cancer is also complex and can be further understood in Bibb’s aforementioned book. Essentially, these estrogens bind to cells via estrogen receptor alpha and over stimulate the development of cancerous cells. This enhances the effect of IGF-1, which suppresses the p53 gene and which would normally perform apoptosis and program these cells for elimination. In effect, what you have is one protein hormone (IGF-1) that suppresses your cell defence and another steroid hormone (estrogens) that simultaneously stimulates cancerous mutations. Together, you have a very dangerous cocktail. That’s how cells seen in Figure A develop so easily, especially as these compounds are hormones. Being a hormone, it exerts powerful effects on its receptor cell. Thus, estrogens and IGF-1 work very well together at producing the exact same effect but via different receptors, making them excellent accomplices in this cancer debacle. This means children and adults are consuming a dangerous concoction of hormones and protein hormones in staple foods such as macaroni and cheese, milkshakes, yoghurt, pizza, protein bars, protein shakes and cheese burgers. A full list of foods to avoid can be found below:

* All Milk: Skimmed, non fat, 2%, half & half, evaporated, etc
* All Cheeses: Cottage, vegetarian, organic, light, cream cheese, etc
* Milk Protein Concentrates: Whey protein, whey protein isolates, casein
* All Cream: Light and heavy whipped, sour cream, etc
* All Caseins: Hydrolysates, calcium caseinate, magnesium, caseinate, etc
* Milk Powders: Whole, non-fat milk
* All Ice Cream
* All Yoghurts

Hormones and the Cancer Link

Cancer is a group of cells that have been modified so that they do not die! According to Bibb, if a gene that causes a cell to die becomes defective or conversely, a gene that keeps a cell from dying becomes defective, then a cell can become “immortal” and pass this gift onto its daughter cells when it divides. This gift is then passed on down the generations of cell division, and soon you will have developed a group of cells that do not die. This is what is known as a cancer. This is how it is with prostrate cancer, for example. The p53 gene causes cells to die and has been found to be defective in prostrate and in many other cancers. In the lab, prostate and estrogen receptor positive breast cancer tissue behave similarly. Therefore, it is likely that what is said about one is true of another.

It is through this combined effect that a tumour develops as the cells divide and reproduce defectively, which is why all cancers get worse or grow over time. These cancer cells are going through natural cell division (mitosis) and passing on their cancerous information onto future daughter cells. The prostate gland, as with other glands, is stimulated by many types of hormones and proteins. These hormones and proteins produce their effect by attaching to the numerous receptors that have thus far been identified. It is these receptors that play an important role in determining the health of a gland and whether the individual will develop cancer from abnormal stimulation of these receptors.

Is Dairy Ever Safe?

If the dairy is treated like it was in the late 1920s when milk was first introduced, it would then be safe for consumption. A brief history lesson tells us that vitamin D is not a natural ingredient of milk. In the early 1900s, Ricketts was a disease of epidemic proportion due to a diet lacking in vitamin D. This discovery was made by one very clever biochemist, Dr Harry Steenbock at the University of Madison, Wisconsin. Dr. Steenbock exposed cow’s milk to ultra violet light and found that a compound called “ergosterol” would immediately convert to vitamin D upon exposure to certain wave lengths of UV light. Steenbock even won a patent for his work at curing Rickets by his process of UV exposure to milk in its manufacturing process. According to Bibb, Steenbock also inadvertently helped prevent people of his time from developing prostate and breast cancer in a way he can never appreciate. We now know his method also denatures the dangerous IGF-1 molecule and the estrogens by breaking down the disulphide bonds that keep IGF-1 active and that bind to estrogens in the milk. This process of ultra violet light exposure was used until the mid 1940s, where it became more economical to synthetically manufacture vitamin D and add it to the milk later.

An Increase of Prostate and Breast Cancer

Discussed earlier was the concept of epigenetic mutation, which is the “heritable” capacity of turning your genes off by leaving molecular footprints in your DNA. Thus, only now are we experiencing the unfortunate side effects of the evolution of the dairy foods process. This means the children from the 1940s are more prone to prostate and breast cancer as their gene protection systems are becoming weaker and weaker with time. This is due to each generation exposing themselves to IGF-1 and estrogens, except each parent weakens their p53 gene number, leaving their children with less unharmed p53 genes and so on, until now we really start to notice when we receive reports of teenagers with breast cancer and young men with prostate cancer. Until milk is treated again with UV light, we are going to continue to see young females looking like adult women and younger ages of people with prostate and breast cancer. The signs are all around us. Who else can explain why Western school girls are so more mature for their age compared to Asian, Japanese or other Eastern societies that do not consume large amounts of dairy? Scientists have noticed these trends by looking at dietary practices from 1986 to the present day, specifically noting the relationship between increased dairy consumption and increased risk of prostate cancer. This trend is even more evident in the black community.

The Role of Race in Prostate Cancer Incidence

The incidence of prostate cancer has been found to be significantly higher in black men than white men in certain regions of the world including the United States, the United Kingdom and in the African Caribbean (see Figure 3 below).



Figure 3 - Prostate cancer incidence 1975-1994 for
black men vs white men. Top line represents black men.

The reasons why black men are more prone to prostate cancer are researched and available, but the largest reason is the fact that they are born with higher levels of prostate specific antigen (PSA). This antigen is responsible for releasing more free IGF-1 into the body as it digests a binding protein called “IGF-1 binding protein-3.” To make matters worse, Tricoli et al and Winter et al concluded studies that found black men with age matched controls have lower levels of IGF-1 binding protein-3, which means they have a natural ability to free IGF-1 than white men, but they already have more IGF-1 circulating as well! Therefore, black men (and women) really do not need dairy products to increase their IGF-1 levels any further, as this can increase their incidence of cancer considerably. The table below details the massive change in prostate cancer incidence in black men in the US versus black men from Africa:

U.S.
(State)


Prostate Cancer
Incidence


Country


Prostate Cancer
Incidence

Florida


224.8*


Gambia


4.7

New York


246.5


Mali, Bamako


7.6
*per 100,000


From the research data, a trend toward higher incidences of prostate cancer in colder climates versus warmer climates in black men was also noted. This can largely be attributed to the vitamin D effect discussed earlier, which naturally occurs in skin exposed to UV light. In the same study, the authors concluded that dietary supplementation of vitamin D could reduce the risk of prostate and several other types of cancers they researched (the daily dose would be a range of 1200-2000 iu per day).

Alternatives to Dairy

Now that you have a greater understanding of the dangers of dairy, it is time to discuss what alternatives can be used instead to lower your risk of prostate and breast cancer. Listed below are some alternatives to milk from a protein as well as calcium perspective:

Bee Pollen Granules
Nutritional Benefits: Bee pollen contains around 50 percent protein, much of which is in the form of free amino acids. It is also high in the B complex vitamins and enzymes.

Unflavored Gelatin
Nutritional Benefits: Gelatin (Gelatine) is made from the collagen protein found in bone, skin and cartilage. When beef or pork are boiled, the collagen is extracted and changes into gelatin. Our gelatin is an excellent source of protein containing over 85 percent protein. Typical usage is four teaspoons per day. Gelatin may be mixed in non carbonated juices or with foods.

Brown Rice/Rice Protein
Nutritional Benefits: Brown Rice/Rice Protein contains 80 percent protein. Rice Protein Concentrate is made from Non GMO Sprouted Brown Rice Grains. The amino acid profile is approximately 98 percent similar to mother's milk. A vegan hypo-allergenic natural grain protein concentrate, brown rice/rice protein has a strong flavor profile as some of the protein is in free amino acids.

Organic Hemp Protein Powder
Nutritional Benefits: An organic food with 37 percent protein, 10 percent beneficial fats, 43 percent fiber (90% soluble, 10% insoluble), chlorophyll, magnesium, zinc and iron. Hempseed is one of nature's most perfect superfoods. One serving provides 11 grams of raw organic protein and a whopping 14 grams of fiber (54% of the RDI). Hemp contains all eight essential amino acids with the bonus of essential fatty acids.

Organic Blue-Green Algae Powder
Nutritional Benefits: This rare superfood is a protein powerhouse. It provides a highly bioavailable protein that is 80 percent assimilated in our bodies (compared to meat protein, which is 20% assimilated), and its amino acid profile is optimal for humans. Klamath Lake algae is also the world's most concentrated source of chlorophyll, a valuable phytonutrient considered by many to be one of nature's most cleansing and regenerating substances.

SciVation Xtend
Nutritional Benefits: Xtend is a precise, scientific blend of Energy Aminos consisting of the proven 2:1:1 ratio of Branched Chain Amino Acids (L-Leucine, L-Isoleucine and L-Valine), Glutamine, Citrulline Malate, and Vitamin B6 that will give you the energy you need to maximize your training while enhancing recovery at the same time.

Egg Protein, Egg White and Egg Protein Powder
Nutritional Benefits: Egg protein is commonly referred to as the "perfect protein," and it is the common reference to which other proteins are compared. Two values are commonly used to evaluate protein quality: protein digestibility corrected amino acid score (PDCAA) and biological value (BV). BV measures the amount of protein retained from the absorbed protein. Egg protein scores 100 percent on the BV, meaning all protein ingested from the egg is used by the body. Egg protein contains all eight essential amino acids required by the body.

Alternative Protein Sources

Food Description Calcium Content (Mg)
Cooked collards-one cup 357
Canned spinach-one cup 272
Cooked soybeans-one cup 261
Cooked Turnip greens 249
Bread crumbs-one cup 218
Cooked white beans-one cup 191
Canned Salmon-3 oz 181
Cooked beet greens 164
Slice of corn bread 162
Tomato soup-one cup 159
Cooked cabbage 158
Egg & sausage biscuit 155
Tofu one serving 133
Cooked Okra 123
Milk reduced fat (+ Vit D added) 285
Milk Whole 3.25% fat 276

The biggest opposing factor I have seen when approaching people about this life saving issue is not that they don’t believe me or the research, it’s that they are extremely habitual dairy users. People like the taste of dairy in their diets and have a well established habit of dairy consumption. The best we can do to combat resistance is offer strong, healthy alternatives to dairy right off the bat. Educate your clients on the pasteurization process used on milk, which is an archaic method to prevent harmful bacteria entering our bodies. As pasteurization involves subjecting milk to high temperatures of heat treatment, this also kills good bacteria (as heat is a non selective procedure) and denatures much of the protein contained in the product. Also, as we age, we lose the enzyme lactate dehydrogenase, which allows us to process lactose. This is why many people have stomach bloating or uncomfortable reactions to dairy products or products containing dairy. These are just a few of the effective arguments you can present to your clients when educating them on the dangers of some dairy products and suggesting they find alternative sources of protein.

References:

1. Bibb, R.D. Deadly Dairy Deception. Self Publication. Available from www.deadlydairydeception.com 2008
2. Grosvenor, C.E. et al: Hormones and Growth Factors in Milk. Endocrine reviews. 1992; 14:710-727
3. http://www.deadiversion.usdoj.gov/pubs/brochures/steroids/hidden/hiddendangers.pdf.
4. Adams, T.E. et al. Structure and function of the type I insulin-like growth factor receptor. Cell Mol Life Sci. 2000 Jul; 57(7):1050-93
5. Nephew K.P. et al: Epigenetic silencing in cancer initiation and progression. Cancer Letters. 190 (2): 125
6. Sander, O. Perinatal imprinting by estrogen and adult prostate disease. Available at www.pnas.org/cgi/doi/10.1073/pnas. 0409703102. Ibid
7. Vardhman, K. et al: Transgenerational inheritance of epigenetic states at the murine Axin allele occurs after maternal and paternal transmission. Proc Natl Acad Sci USA. 2003 March 4; 100(5): 2538-2542
8. E. Garner et al: Cells with Defective p53-p21-pRb Pathway Are Susceptible to Apoptosis Induced by p84N5 via Caspase-6. 2007; Cancer Res( 67):7631-7637
9. Steenbock, H. United States Patent Office Database: Patented Aug. 14, 1928 (1,680,818)
10. Personal communication with Dr. Lyndom Larcom, Clemson University; Jan 6th, 2004: As quoted in Dr. Bibb’s Book – Deadly Dairy Deception
11. Talamini, R. et al. Nutrition, social factors and prostatic cancer in a Northern Italian population. Br J Cancer. 1986 Jun;53(6):817-21
12. Chan, J.M. et al. Dairy products, calcium, phosphorous, vitamin D and risk of prostate cancer (Sweden). Cancer Causes Control. 1998 Dec;9(6):559-566
13. Rohrman, S. et al. Meat and dairy consumption and subsequent risk of prostate cancer in a US cohort study. Cancer Causes Control. 2007 Feb;18(1):41-50
14. Kurahashi, N. et al. Dairy product, saturated fatty acid and calcium intake and prostate cancer in a prospective cohort of Japanese Men. CancerEpidemiol Biomarkers Prev. 2008 Apr;17(4):930-7
15. Rajbahu, K. et al. Racial origin is associated with poor awareness of prostate cancer in UK men, but can be increased by simple information. Prostate Cancer. 2007;(10):256-60
16. http://www.itzcarribean.com/prostate_cancer_charity.php
17. Henderson, R.J. et al. Prostate-specific antigen (PSA) and PSA density: racial differences in men without prostate cancer. J Natl Cancer Institute. 1997 15;89(2):134-8
18. Tricoli, J.V. et al. Racial differences in insulin-like growth factor binding protein-3 in men at increased risk of prostate cancer. Urology. 1999 Jul;54(1):178-82
19. Winter, D.L. et al. Plasma levels of IGF-1, IGF-2 and IGFBP-3 in white and African-American men at increased risk of prostate cancer. Urology. 2001 Oct;58(4):614-8
20. Parkin, D.M. et al. Cancer incidence in five continents Vol 8. IARC Scientific Publication. 155(p633)
21. Garland, C.F. et al. The role of Vitamin D in cancer prevention. Am J Public Health. 2006 Feb;96(2):252-61
22. Chek, P. "How to Eat, Move and Be Healthy!" California: C.H.E.K Institute, 2004.
23. http://www.mercola.com
24. Paul Eastwood

Forwarded By, Natalie Pyles

Fitness & Nutritional Expert, Author, & Speaker

Call Now For Your FREE Report " 5 Foods You Should Never Eat Revealed!" 9 point body fat analysis, FREE Nutritional consultation, and Wellness Coaching session 1-800-681-9894 or visit WWW.MyFitnessElements.com