Kettlebells for weight loss, conditioning and improved back health

(NaturalNews) Kettlebell training was first used during the 1700s, and is today experiencing increased attention as an effective and fun part of a training program. When used correctly, kettlebell exercises build strength and endurance and can be used as part of a weight loss program or when trying to improve back problems. The basic movements engage the entire body and are often used as part of interval training, crossfit, circuit training etc.

The world's most famous spine expert, Dr. Stuart McGill, discovered some unique loading patterns during the kettlebell swing. These loading patterns and the strengthening of the posterior chain contribute to the improved back health some people experience from doing kettlebell exercises. Other studies support these findings and also show that properly performed kettlebell movements reduce pain in the neck and shoulders.

Kettlebell training can be an effective tool when trying to improve strength, power and endurance. Exercises usually involve explosive movements and shouldn't be performed in the slow and controlled way seen in regular weight training. Kettlebell training isn't as effective as Olympic exercises when training for strength, but includes beneficial movements not found in weightlifting and is also easier to learn.

Kettlebells can be an excellent part of an aerobic workout, and research shows that during an intense 20 minute snatch workout, the caloric burn is at least 20 calories per minute. This is according to the researchers off the charts and compares to cross-country skiing up-hill at a fast pace.

Compared to explosive barbell movements; kettlebell exercises can be done with less weight and are easier to perform. This is the reason kettlebells can be an excellent part of a high intensity circuit training or interval training.

Getting started with kettlebells

Beginners with no previous experience should consult an experienced coach who can teach them how to perform the different exercises. The basic movements can usually be learned quickly and are excellent tools when learning hip extension, glute activation and proper movement patterns.

Performing kettlebell exercises the wrong way increases the risk of injury and limits the actual benefits of the exercise.

Females can usually start with a 12 to 26 pound kettlebell, while an appropriate starting weight for males is between 20 and 35 pounds. If the kettlebell is too light, the movement won't engage the glutes and hamstrings properly.

Beginners will usually experience some pain in the wrist area when doing certain exercises. This is natural and will reduce as they adapt to the exercises and improve their technique .

A 20 minute kettlebell workout performed twice a week can be very effective when trying to enhance back health, lose weight and improve strength and endurance. A couple of minutes of work followed by short breaks can be a good start when using kettlebells as part of an aerobic workout.


Sources for this article include:

Manocchia P, Spierer DK, Lufkin AK, et al. TRANSFERENCE OF KETTLEBELL TRAINING TO STRENGTH, POWER AND ENDURANCE.
J Strength Cond Res. 2012 May 3. [Epub ahead of print]

McGill SM, Marshall LW. Kettlebell swing, snatch, and bottoms-up carry: back and hip muscle activation, motion, and low back loads.
J Strength Cond Res. 2012 Jan;26(1):16-27.

Jay K, Frisch D, Hansen K, Kettlebell training for musculoskeletal and cardiovascular health: a randomized controlled trial.
Scand J Work Environ Health. 2011 May;37(3):196-203. doi: 10.5271/sjweh.3136. Epub 2010 Nov 25.

http://www.acefitness.org/getfit/studies/kettlebells012010.pdf

Brumitt J, En Gilpin H, Brunette M, et al. Incorporating kettlebells into a lower extremity sports rehabilitation program.
N Am J Sports Phys Ther. 2010 Dec;5(4):257-65.

Otto WH 3rd, Coburn JW, Brown LE, et al. Effects of weightlifting vs. kettlebell training on vertical jump, strength, and body composition.
J Strength Cond Res. 2012 May;26(5):1199-202.


Learn more: http://www.naturalnews.com/036647_kettlebells_weight_loss_back_health.html#ixzz22P3Qo0Sa

Avocado oil is a key component in the fight against free-radical aging and cancer proliferation

Oxygen has been a critical component in the evolution of life on earth, and humans are no exception as the gas has enabled nutrients to be used more efficiently, in turn allowing for the essential generation of energy required for development and growth. While oxygen is a crucial part of life, it is also implicated in the generation of free radicals that promote abnormal cellular destruction, cancer proliferation and advanced aging in humans.

Many environmental factors such as pollution, cigarette smoke, and radiation turn the oxygen molecules found in mitochondria into free radicals. These unstable molecules destroy the normal molecules that form our cells, such as lipids, proteins, and even DNA, by turning them into free radicals.

The destructive nature of free radicals is behind the genesis of many chronic diseases including hypertension, diabetes, cardiovascular disease, dementia, and cancer. This knowledge has prompted researchers to investigate the potent antioxidant properties of fruits and vegetables in the fight against these often fatal illnesses.

Avocado oil protects cellular mitochondria to prevent free radical damage and aging

Many prior studies designed to investigate the impact of food based antioxidants on human health have been disappointing because most phytonutrients are unable to penetrate the mitochondrial power factories housed in each cell. Free radicals continue to damage the delicate mitochondria, causing energy production to stop and the cell to collapse and die.

Researchers from the Federation of American Societies for Experimental Biology (FASEB) have released the results of a study conducted with avocado oil to determine absorption by the mitochondria and subsequent neutralization of deadly free radicals. Avocado oil is highly resistant to oxidation, and has been shown to help neutralize the metabolic effects of iron, a primary cause of cellular oxidation.

Lead study design author, Dr. Christian Cortez-Rojo noted that "avocado oil causes accelerated respiration in mitochondria, which indicates that the use of nutrients for producing energy for cell functions remains effective even in cells attacked by free radicals and that mitochondria can produce little amounts of damaging free radicals." Avocados have been maligned for decades as poor dietary advice about fat consumption has prevailed in modern medical culture.

The study concluded that avocado lowers the blood concentration of cholesterol and certain fats that are increased in diabetic patients and that may lead to stroke or heart attack. Adding small amounts of avocado to your daily diet can provide excellent antioxidant support to protect mitochondria from early decline and protect against chronic diseases of aging.

Sources for this article include:

http://www.sciencedaily.com/releases/2012/04/120422162217.htm

http://www.eurekalert.org/pub_releases/2012-04/foas-aot041712.php

http://www.medicalnewstoday.com/releases/244436.php

The anti-inflammatory power of red onions

Onions are one of the most popular vegetables worldwide. While most children dislike their pungent and bitey flavor, most adults embrace and use them regularly. Red onions contain twice as many anti-oxidants as any other form of onion, making them a powerful part of an anti-inflammatory diet and lifestyle.

Red onions get their bite from the many sulfur groups they contain. These sulfur groups include the diallyl sulfides: DMS, DDS, DTS & DTTS. These sulfur groups help produce cysteine within the body that aids in weight loss and detoxification. Additional research has shown that sulfur compounds have a strong anti-capacity that inhibits blood cell clumping.

The sulfur compounds in red onions also lower LDL cholesterol & triglycerides while boosting HDL levels. They are associated with improving cell membrane function in red blood cells and improving oxygen utilization. This improves cardiovascular function as well as fat metabolism.

Rich in Anti-Oxidant PhytoNutrients

Red onions are also a rich source of the flavonoid anti-oxidant quercetin and the polyphenol anti-oxidant anthocyanin. These anti-oxidants prevent the oxidation of dietary and cellular fatty acids. They are very powerful free radical scavengers that neutralize cancer cell growth and dramatically reduce whole body inflammation.

Studies have shown that consuming quercetin from onions was much more effective than taking quercetin extracts in supplement form. The body is able to better recognize the nutrient when it is in a natural form and has other synergistic components associated with it.

Red onions are also a fantastic source of chromium which lowers blood sugar and enhances cellular insulin sensitivity. Nearly 50% of the US population is deficient in chromium which is greater than any other developed nation. This is due to over cropping that has stripped the land of chromium and processed food consumption. Chromium deficiencies lead to diabetes and heart disease.

The anti-oxidant flavonoids are extremely rich in the outer layers of the onion. Many people will peel off the first few layers and lose much of these critical nutrients. Be sure to utilize the outer, fleshy edible portions as much as possible. Overpeeling, by taking off the outer 2 layers of flesh will cost one about 20% of its quercetin and over 75% of its anthocyanins.

Simmering onions in a soup or broth will damage some of the anthocyanins but not the quercetin. The quercetin moves into the soup or broth. The lower the heat the more nutrients will be contained in the soup or broth.

Studies have shown that 4-7 servings of red onions each week (equivalent to about 2-3 onions) has been associated with the greatest benefit in reducing colorectal, oral, laryngeal, esophageal & ovarian cancer.

Red onions should be stored in a cool, dry area with good airflow. Until they are opened they should not be stored in a refrigerator or plastic bag as both of these have been shown to speed up spoilage. Once opened, it is best to store in refrigeration. Avoid any onions that are wet, soft, bruised or have dark spots or mold on them.

Sources for this article include:

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=45
http://www.drweil.com/drw/u/ART02868/chromium.html
http://www.produceoasis.com/Items_folder/Vegetables/RedOnion.html


Learn more:http://www.naturalnews.com/035535_red_onions_inflammation_medicine.html#ixzz1rw2aiFzB

Got Neck Pain? New Study Says Chiropractic Care and Simple Home Exercises Work Better Than Painkillers

Painkilling drugs are associated with dangerous side effects, addiction and overdose. And it turns out they are also much less effective than harmless natural treatments. A new study shows that simple remedies like chiropractic treatments and home exercises relieve sub-acute neck pain better than pharmaceutical drugs - and without all the negative side effects.

Dangerous painkillers can (and should) be avoided

It's estimated that 75 percent of Americans deal with neck pain at some point in their lives. Neck pain accounts for millions of trips to the doctor every year. The pain can be acute and severe enough to interfere with our everyday lives, but modern medicine offers little help. At best, you get over-the-counter pain relievers or narcotic drugs, all of which come with dangerous side effects and are often not effective enough to get rid of pain.

A new study published on January 3, 2012 inThe Annals of Internal Medicinedemonstrates the power of alternative therapies for neck pain. Participants in the study were divided into three groups: one group made regular visits to the chiropractor, one group received traditional drug therapy, and the third group was instructed on how to perform therapeutic exercises at home to combat their neck pain.

At the end of 12 weeks, it was clear participants who engaged in non-drug therapy fared better than those who received painkillers. In the chiropractic group, 57 percent of individuals reported at least a 75 percent reduction in pain. In the home exercise group, 48 percent reported similar pain relief. However, only 33 percent of the painkiller group saw such results.

The long term benefits are equally impressive. Even one year later, patients in the chiropractic and home exercise groups were still experiencing benefits. About 53 percent in each of these groups still saw at least a 75 percent reduction in pain. In the painkiller group, only 38 percent reported this kind of pain relief.

Besides being less effective, the painkiller group was also increasing their medication over time, which can lead to more serious side effects.

"The people in the medication group kept on using a higher amount of medication more frequently throughout the follow-up period, up to a year later," says Dr. Gert Bronfort, research professor at Northwestern Health Sciences University in Minnesota and an author of the study.

He adds, "If you're taking medication over a long time, then we're running into more systemic side effects like gastrointestinal problems."

It's clear that pharmaceutical drugs are not only dangerous, but ineffective compared to safer natural alternatives for dealing with neck pain.

Sources for this article include:

http://well.blogs.nytimes.com/2012/01/03/for-neck-pain-chiropractic-and-exercise-are-better-than-drugs/

http://www.annals.org/content/156/1_Part_1/1.abstract

About the author:
Elizabeth Walling is a freelance writer specializing in health and family nutrition. She is a strong believer in natural living as a way to improve health and prevent modern disease. She enjoys thinking outside of the box and challenging common myths about health and wellness. You can visit her blog to learn more:
www.livingthenourishedlife.com/2009/10/welcome.html




Learn more:http://www.naturalnews.com/034689_neck_pain_chiropractic_painkillers.html#ixzz1my7g0vkz

Avoid Antibiotics - There Are Alternatives

There are situations when antibiotics are necessary and sometimes life-saving. Severe infections of the nervous system, kidneys, blood, and lungs require antibiotics. But common respiratory and ear infections, for example, do not need antibiotics. Most of these are caused by viruses anyway, so antibiotics will have no benefit. And antibiotics can cause significant adverse health effects, including setting the body up for future infections. Antibiotics kill off beneficial bacteria that discourage infections. Antibiotics also have a suppressing effect on the immune system, especially whilte blood cell productions and the body's own ability to fight infection. In addition, overuse of antibiotics and exposure to antibiotics through the food we eat has led to bacterial resistance. Then antibiotics are ineffective in fighting infections and we have to move to stronger antibiotics with even more side effects.

A much better solution is to use antiviral and antibacterial herbs and supplements to fight infections. So at the first sign of a virus take a Chinese Herbal Yin Chiao (pronounced "chow") formula. There are also children's liquid versions of this formula (Yin Chiao Jr by Health Concerns and Children's Clear and Release by Golden Flower). Black Elderberry (Sambucus nigra) is also an excellent antiviral and safe for children. Echinacea is sometimes helpful to stimulate white blood cell production as well. These are all available at many health food stores or on the Internet.


For any infections take liquid silver, vitamin C (children can take Emergen-C powder, vitamin A (10,000-50,000 IU), and increase your vitamin D to at least 10,000 IU (children can take 4,000-5,000 for infections).

Use homeopathic Belladonna pellets for any type of acute inflammation and infection, whether it's a fever, red sore throat, earache, or skin infection. If colds develop with congestion then switch to Pulsatilla. And for flus with chills, aching muscles, and extreme tiredness take Gelsemium. Homeopathic medicines are always safe for children as well.

Stock up on these supplements for the winter season. Keep them available and start taking them at the first sign of infection.



About the author:

Dr. Randall Neustaedter, OMD, has practiced and taught holistic medicine for more than thirty years in the San Francisco Bay area, specializing in child health care. He is a licensed acupuncturist and doctor of Chinese medicine, author of The Holistic Baby Guide, Child Health Guide and The Vaccine Guide. Visit his website,www.cure-guide.com,to register for a free newsletter with pediatric specialty articles and follow him on Facebook, at Dr. Randall Neustaedter, OMD.


Learn more:http://www.naturalnews.com/034737_antibiotics_alternatives_infections.html#ixzz1kNzLJkwj

Bad Posture Equals Bad Health

Bad posture is a modern day health epidemic that is much worse than most people naturally assume. Posture is the window into your spine. The spine has a powerful relationship with the brain, spinal cord, and overall organ function. This intimate connection means that poor posture and spinal health will lead to an overall decrease in brain and organ function.

Nobel Prize recipient Dr. Roger Sperry says that the spine is the motor that drives the brain. According to his research "90% of the stimulation and nutrition to the brain is generated by the movement of the spine." Only 10% of our brain's energy goes into thinking, metabolism, immunity, and healing. Sperry demonstrated that 90% of brain energy goes into processing and maintaining the body's relationship with gravity.

One of the worst types of health problems people experience is a loss of the natural curves of their spine. Ideally, we should have a 40-45 degree curve in our neck that many chiropractors and neurosurgeons refer to as "the arc of life." This curve helps to protect the brain stem and the spinal canal for the spinal cord and nerves that travel to every region of our body.

Subluxation is the term for misalignments of the spine that cause compression and irritation of nerve pathways affecting organ systems of the body. Subluxations can manifest as pain, but since only a small portion of spinal nerves transmit pain sensations they are often unnoticeable by the individual. Losing the arc of life in the neck, forward head posture, and scoliosis are three of the most dangerous forms of subluxation.

Subluxation patterns such as forward head posture and loss of the neck curve are most often created by trauma and/or poor posture. Examples of trauma include the birth process (especially with forceps delivery), falls, car accidents, & sporting activities. The typical individual in our society today spends at least 3-4 hours a day slumped in front of a television, computer, and texting cell phone. These behaviors cause the head to shift forward and create a lasting posture pattern called forward head posture.

This 'forward head posture' can add up to 30 pounds of abnormal leverage pulling the entire spine out of alignment and may result in the loss of 30% of vital lung capacity," says University of California's director of physical medicine and rehabilitation, Rene Cailliet.

As forward head posture decreases lung capacity it affects the body from effectively oxygenating cells. This can lead to asthmatic conditions, blood vessel problems and heart disease. The oxygen deficit affects the entire gastrointestinal system leading to altered nutrient absorption and peristaltic activity. Lowered oxygen states also decrease endorphin production turning the perception of non-painful sensation into pain experiences.

Some chiropractors specialize in corrective care techniques that reduce or eliminate forward head posture and restore the natural curves of the body. This is done through gentle & specific adjustments that take pressure off of the brain stem and nerve pathways and enhance function to the body. Corrective rehabilitative exercises are prescribed to address postural abnormalities and create lasting objective postural and x-ray changes. Specialized chiropractors are able to demonstrate these changes to the individual with pre-post x-rays, nerve scans, postural pictures and other technology.

Studies have shown that corrective based chiropractic care effectively reduces forward head posture and enhances the arc of life. A 2009 study by Morningstar and Jockers showed that this corrective process dramatically enhanced lung function. As the respiration process improves more oxygen gets into the body. This improves blood flow into every organ system of the body dramatically improving overall function.

Reference:
Improvement in Forward Head Posture, Cervical Lordosis, and Pulmonary Function with Chiropractic Care, Anterior Head Weighting and Whole Body Vibration: A Retrospective Study-Mark Morningstar DC, DAASP, FRCCM, FAAIM 1, David Jockers DC, MS, CSCS2J. Pediatric, Maternal & Family Health - October 12, 2009

Learn more:http://www.naturalnews.com/030956_posture_health.html#ixzz1jfEGjgYy

Additional Advice For Pregnant/Post-Birth Mothers

It is imperative a pregnant mother appreciates that consistent chiropractic care during pregnancy not only strengthens her health but also helps to ensure that her baby has optimum room to grow and move. Further to this it is critical to share with her that research shows that correct alignment of the pelvis and spine contributes to a more straightforward labour with less pain and trauma for mother and child, and may significantly reduce labour time. 

Go to www.welladjustedbabies.com to get more helpful information from Dr. Jenn.