Dietary and Sports Supplements – the facts.

Why should I take nutritional supplements?.

Firstly, lets briefly look at the categories that supplements fall into, namely dietary and sports supplements. Dietary supplements are capsules, drinks, enriched foods that are taken alongside your normal everyday meals to enhance your diet and fill in the deficiencies which one may have. Sports supplements are very similar and are carefully composed to give benefits to people who are specifically participating in sports or who exercise routinely and are trying to attain certain goals.

Your next question is that you have a good nutrition plan, so supplements aren't needed. Lets look at the following factors influencing the need for dietary supplements:

• Food irradiation is a food processing technique used by manufacturers to extend the shelf life of food and comprises of the destruction of harmful microorganisms and the delaying of ripening. This process also eliminates the essential nutrients, especially water soluble vitamins and antioxidants and is used in products like chicken, meats and vegetables.

• Environmental pollution which sees millions of kilo's of pesticides and chemical waste dumped into our environment. These chemicals go into the air, water, soil and the food we eat. Studies show that this type of pollution is the main cause for degenerative diseases, thus one requires dietary supplements to detoxify your body and boost your immune, nervous and hormonal systems.

• GM foods are created to improve crop protection and improve the nutritional value. Although the foods you see have passed risk assessment, there are no long terms studies to prove that they're safe for human consumption. We've seen in rat studies that GM foods increased intestinal infections and reduced immunity.

• Soil depletion is caused by aggressive farming, acid rains and the use of artificial fertilisers and synthetic pesticides. As these activities deplete the nutrients in the soil, so are the nutritional values of fruit and vegetables significantly reduced. Bland tasting vegetables are normally and indication of a soil lacking in minerals.

• Lifestyle plays another important part eg smoking destroys certain vitamins and excessive alcohol consumption impairs the bodies ability to absorb nutrients. In the above situations it's a must for dietary supplements to be taken and others examples are athletes, pregnant woman, those who do physically demanding work and people who work in radioactive environments.

• Stress is not uncommon in this day and age and dietary supplementation can reduce the effect of stress and relief the symptoms.

• Most foods these days are processed and do contain fewer nutrients compared to fresh foods and also lack enzymes. This can cause degenerative diseases in addition to containing refined sugar, additional salt, unhealthy fat & chemical additives all of which have a negative impact on ones body.

In today's time, although most of us do adhere to a good nutrition programme we do require to supplement our diets with dietary supplements. Remember to use them to supplement not a substitute for good nutrition.

The use of sports supplements is one of those hot topics, whereby the media has focused on the ill effects caused, supported by “evidence” from the drug companies as to how bad these are for us. What one needs to bear in mind is that the newspapers need to get circulation figures up, broadcasters want to snatch additional viewers from the competitive stations and the drug companies need to punt their products to keep their shareholders happy so lets hammer the sport supplement market.

Lets take a look at why you would need these supplements. If you take part in sports on a regular basis, using supplements will help support your healthy eating regime by making sure you don’t have any nutritional shortages during exercise. Having plenty of essential nutrients means your body has a ready supply.

Endurance athletes actually have an increased need for vitamins and minerals because this form of exercise stresses systems and there is an increased turnover in vitamins and minerals.
Certain nutrients, like protein and glucosamine, are essential for anyone taking part in sport as they help with repair and maintenance of muscle tissue and joints. If you are taking part in aerobic exercise you’ll be increasing the amount of lactic acid in your bloodstream. This is the chemical which makes us feel stiff and sore, but there are supplements designed especially to help your body clear the acid and so aid recovery and allow you to work out more often. And it’s far more comfortable to wake up the next day and be able to walk easily!.

If you want to be the best at your chosen sport, supplements can help Make It Happen because nutrient deficiencies can impair performance. So it’s wise to include some supplements and aids in your diet.

If you are working out hard you’d have to eat a great deal to gain the levels of energy at the correct ratio of proteins, carbohydrates and vitamins and minerals for optimum performance. Supplements make it easy to get the combination right. They are also more convenient in many cases as they can often be eaten on the run or carried in a bag.

The media has told us that sports supplements are dangerous and addictive and if taken will lead to the use of harder drugs. As stated above sports supplements, especially those related to bodybuilding, have received a bad press in recent years. You can be sure that these products are 100% safe and will only enhance your health. They contain no banned or controlled substances - and never have. Top athletes, who are subject to regular testing by doping officials, use sports supplements because they know they can and have every confidence in them. There is nothing psychologically or physically addictive about these products. You will want to use them because they will improve your life and enhance your routine, but you certainly won’t become addicted. Manufacturers are very clear on the packaging exactly what the dose is to gain the greatest results - if you take more you certainly won’t become ill - it’s just that you won’t see any extra benefits in line with the extra amount you have used.

When it comes to ingredients, only the best go into these products and the most natural ingredients that can be found and are compounds naturally occurring in our diets and body.

How should dietary and sports supplements be taken. As a guideline for a person undertaking an active exercise programme as follows:

• First thing in the morning a multivitamin followed by a protein rich breakfast which may constitute of oats followed by a 100% Whey protein drink. This will give your muscles the protein to grow.

• For best results we know to eat small, so a protein bar as a mid morning snack to keep the amino acids topped up.

• Pre-workout consume beta-alanine 20-30 minutes before with a sports drink and take 10-15g branch-chain amino acids (BCAA's) before as this will help with recovery afterwards.

• During workout it's important to stay hydrated and to keep the glucose levels up. For this take a glycogen drink during your workout.

• Post-workout requires a quickly digested protein and the fastest way to do this is to take a protein drink and a banana which will help with the absorption.

• Eat dinner either two or three hours after your workout or if you workout in the evenings then take it two to three hours before your workout. This meal should contain good quality lean protein, carbs and vegetables and is a good time to take a zinc and magnesium complex.

Please bear in mind when using sports supplements to read the manufacturers guidelines thoroughly and it is advisable to cycle the use eg: 12 weeks use 4 weeks off in order to a) see the effectiveness of using a specific product and b) to flush the body. It's also recommended to add Milk Thistle to your supplementation programme.

To find out more about dietary and sports supplements and to devise a programme to benefit your needs, speak to your resident gym fitness instructor. They'd be more than happy to advise you or email Massage-Etc with your questions.

You've probably heard countless times how exercise is "good for you." But did you know that it can actually help you feel good, too? Getting the right amount of exercise can rev up your energy levels and even help improve your mood.

Rewards and Benefits

Experts recommend that teens get 60 minutes or more of moderate to vigorous physical activity each day. Here are some of the reasons:

The three components to a well-balanced exercise routine are: aerobic exercise, strength training, and flexibility training.

Aerobic Exercise

Like other muscles, the heart enjoys a good workout. You can provide it with one in the form of aerobic exercise. Aerobic exercise is any type of exercise that gets the heart pumping and quickens your breathing. When you give your heart this kind of workout regularly, it will get stronger and more efficient in delivering oxygen (in the form of oxygen-carrying blood cells) to all parts of your body.

If you play team sports, you're probably meeting the recommendation for 60 minutes or more of moderate to vigorous activity on practice days. Some team sports that give you a great aerobic workout are swimming, basketball, soccer, lacrosse, hockey, and rowing.

But if you don't play team sports, don't worry — there are plenty of ways to get aerobic exercise on your own or with friends. These include biking, running, swimming, dancing, in-line skating, tennis, cross-country skiing, hiking, and walking quickly. In fact, the types of exercise that you do on your own are easier to continue when you leave high school and go on to work or college, making it easier to stay fit later in life as well.

Strength Training

The heart isn't the only muscle to benefit from regular exercise. Most of the other muscles in your body enjoy exercise, too. When you use your muscles and they become stronger, it allows you to be active for longer periods of time without getting worn out.

Strong muscles are also a plus because they actually help protect you when you exercise by supporting your joints and helping to prevent injuries. Muscle also burns more energy when a person's at rest than fat does, so building your muscles will help you burn more calories and maintain a healthy weight.

Different types of exercise strengthen different muscle groups, for example:

Flexibility Training

Strengthening the heart and other muscles isn't the only important goal of exercise. Exercise also helps the body stay flexible, meaning that your muscles and joints stretch and bend easily. People who are flexible can worry less about strained muscles and sprains.

Being flexible may also help improve a person's sports performance. Some activities, like dance or martial arts, obviously require great flexibility, but increased flexibility can also help people perform better at other sports, such as soccer or lacrosse.

Sports and activities that encourage flexibility are easy to find. Martial arts like karate also help a person stay flexible. Ballet, gymnastics, pilates, and yoga are other good choices. Stretching after your workout will also help you improve your flexibility.

What's Right for Me?

One of the biggest reasons people drop an exercise program is lack of interest: If what you're doing isn't fun, it's hard to keep it up. The good news is that there are tons of different sports and activities that you can try out to see which one inspires you.

When picking the right type of exercise, it can help to consider your workout personality. For example, do you like to work out alone and on your own schedule? If so, solo sports like biking or snowboarding may be for you. Or do you like the shared motivation and companionship that comes from being part of a team?

You also need to plan around practical considerations, such as whether your chosen activity is affordable and available to you. (Activities like horseback riding may be harder for people who live in cities, for example.) You'll also want to think about how much time you can set aside for your sport.

It's a good idea to talk to someone who understands the exercise, like a coach or fitness expert at a gym. He or she can get you started on a program that's right for you and your level of fitness.

Another thing to consider is whether any health conditions may affect how — and how much — you exercise. Doctors know that most people benefit from regular exercise, even those with disabilities or conditions like asthma. But if you have a health problem or other considerations (like being overweight or very out of shape), talk to your doctor before beginning an exercise plan. That way you can get information on which exercise programs are best and which to avoid.

Too Much of a Good Thing

As with all good things, it's possible to overdo exercise. Although exercising is a great way to maintain a healthy weight, exercising too much to lose weight isn't healthy. The body needs enough calories to function properly. This is especially true for teens, who are still growing.

Exercising too much in an effort to burn calories and lose weight (also called compulsive exercise) can be a sign of an eating disorder. If you ever get the feeling that your exercise is in charge of you rather than the other way around, talk with your doctor, a parent, or another adult you trust.

It's also possible to overtrain — something high school athletes need to watch out for. If you participate in one sport, experts recommend that you limit that activity to a maximum of 5 days a week, with at least 2–3 months off per year. You can still train more than that as long as it's cross-training in a different sport (such as swimming or biking if you play football).

Participating in more than one activity or sport can help athletes use different skills and avoid injury. Also, never exercise through pain. And, if you have an injury, make sure you give yourself enough time to heal. Your body — and your performance — will thank you.

Considering the benefits to the heart, muscles, joints, and mind, it's easy to see why exercise is wise. And the great thing about exercise is that it's never too late to start. Even small things can count as exercise when you're starting out — like taking a short bike ride, walking the dog, or raking leaves.

If you're already getting regular exercise now, try to keep it up after you graduate from high school. Staying fit is often one of the biggest challenges for people as they get busy with college and careers.

Looking forward to the snowy season and all it has to offer? Winter can be a great time to get outside and keep fit — for you and your family.

But what if everyone in your house believes that winter is a time for hibernating in front of the TV? Don't despair: there are plenty of fun things the whole family can do once the weather turns frosty.

Beating the Cold-Weather Blahs

Once a chill is in the air, our bodies begin to want to conserve energy to use as heat. We tend to eat a little more and become less active. Being cooped up inside and a sedentary lifestyle can lead to the "cold-weather blahs." Kids might feel more tired, lethargic, or even a little bored.

A good way to kick this feeling is to get them out into the snow to play! Winter can be a great time for family activities that allow you to spend time with your kids while being active.

Types of Cold-Weather Sports

Skiing, snowboarding, ice-skating, and snowshoeing are just a few sports that everyone in your family can try.

Skiing. Alpine (downhill) skiing is an easy sport to try, but novice skiers should take a lesson first and get instructions on staying safe. Many ski resorts have reasonably priced lessons for first-timers. A competent instructor can show kids the proper techniques while also ensuring they start on a hill that's appropriate for their skill level.

Cross-country skiing. For cross-country skiing, long, thin skis are used. This type of skiing uses a binding system that holds the ski boot to the ski by the boot's toe. This lets the heel move up and down naturally, enabling skiers to travel long distances and climb hills. It's a great cardiovascular workout and a wonderful way to enjoy the outdoors. Virtually any flat or near-flat snowy surface works.

Snowboarding. Snowboarding is also popular. Kids especially love this type of snow "surfing," and many resorts offer the equipment for rental along with traditional skis. Snowboarding uses different techniques than downhill skiing, so your family should take a few lessons first. If you've been on a surfboard in water, you'll find the snowboarding style familiar.

Snowshoeing. Snowshoeing doesn't require any particular skills or specialized equipment, and it can be done almost anywhere there's snow. The snowshoeing technique is as easy as walking, so anyone can do it. If you like walking, hiking, or running, you'll find that strapping on a pair of snowshoes is a great way to work out. The slower pace of snowshoeing also allows family members to stay together. Traditional snowshoes can be strapped onto any pair of boots without heels and can be rented from an outdoor equipment retailer.

Ice-skating. You may remember struggling with weak ankle support when ice-skating as a child, but great improvements in skate design have improved the skating experience. Take your family out to the rink for an afternoon or evening of ice-skating. Many rinks rent molded fiberglass skates that have more ankle support and warmth than figure skates.

Cold-Weather Getaways

If you've decided to make the best of the cold weather, why not plan a weekend escape? You can easily fill your trip with plenty of fun cold-weather sports that will appeal to everyone in your family.

The Internet is a good way to begin your search. Online travel reservation services can help with resort guides. Many communities host consumer shows that focus on cold-weather activities; keep an eye on your local paper for places and dates.

A travel agent will also have listings of resorts that specialize in winter activities. Another good place to check is your state tourism bureau; these agencies usually have free brochures that list events in your area.

Staying Safe

As with all sports, it's important to take the proper precautions to stay safe. Helmets are a must when kids are skiing, snowboarding, and snowmobiling. Knee pads, wrist guards, and shin guards are also items they should wear during winter sports. Even a low-speed spill can be damaging to delicate bones and joints.

To avoid hypothermia and frostbite, be sure that your family is well protected against the cold. Layers work best: begin with an undergarment of a synthetic fiber that will wick away perspiration. A light shirt or turtleneck can go over that, followed by a sweater or fleece for warmth. Kids can always remove or add layers if needed. Don't forget a hat, gloves, and sunglasses.

And apply use sunscreen — snow functions as a reflecting agent and can intensify the sun's rays on skin, so kids can get a sunburn even during winter.

The theory of burning fat is nothing more than using up more calories each day than you take in. If you eat more calories (carbs, proteins, alcohol or fat) than your body uses throughout the day, these additional calories will be stored as unwanted body fat.

To prevent the build up of fat in your body, you have two options. Option 1 is to either reduce your calorie intake, or option 2 to increase your weekly activity levels. The best is doing both options. This will have the best effect on reducing body fat.

The more fat you want to lose the greater the amount of calories is that you have to burn off. This means increase your metabolism! Do regular workout sets, tied with a healthy balanced diet (with enough vitamins and minerals) is the best way to work off that fat and finally get a slim shape. If you are facing difficulties to increase your metabolism by exercise or a healthy diet, you can use Stacker 3 XPLC or 7-PhenylStack to create the same effect!

Once you have trained your body will be an efficient fat-burner. 24 Hours a day you will have the benefits of a stronger metabolism and thermogenic response. To be an efficient fat burner you need to increase your muscle density. The muscles are where all the calories are burned during exercise - the more efficient the muscles are at burning fat - the quicker your weight loss goals will be achieved.

One extra tip we can give you is that eating more can result in becoming a better and more effective burner. If you deprive yourself of food or fat (and even more important: carbs), your body will go into survival mode and slow itself down to prepare for a possible famine. Your Basal Metabolic Rate (BMR Rate) will decrease, and your body will not want to burn off any excess calories in a hurry just in case you're not going to feed yourself for a while. In fact a logical response of the human body, but (in these times) unwanted. Then, over time, your metabolism will slow down dramatically, making it harder and harder to burn fat, lose weight and keep it off.

Testicular lumps and bumps

Although testicular cancer is rare, it is not at all uncommon to find a lump in your testicles. There are many conditions that can be easily confused with testicular cancer, and most of them are not anything like as serious.

Common conditions that can affect the testicles or scrotum

There Is No Need to Feel Alone

In a world of increasing stress and worries, working through your problems is hugely important. Bottling things up and trying to ignore issues will ultimately only lead to more problems.

Counselling, whilst once the subject of much scepticism and criticism, is now recognised as a hugely beneficial form of therapy.

The act of discussing problems out loud, without fear of judgement, is in itself a healing and cathartic process. However, with the help of a trained professional, the issues at the heart of the problems can be addressed and dealt with, giving a positive outcome allowing the person to move on with their life, free of what was previously holding them back.

Counselling Directory (www.counselling-directory.org.uk) was set up to provide a simple, easy, and most importantly un-daunting way of connecting people that need help with the people that provide it. A comprehensive searching tool, the site allows postcode, town and country searches, and produces a list of counsellors registered in this area. Each counsellor has a profile, listing a bit about themselves, their approaches, what areas they deal with, and all their training, qualification and experience and fees.

The site shows which counsellors are registered/accredited with a professional body, and full profiles are only displayed after insurance and qualification documents are checked or membership with a professional body has been verified.

Counselling Directory is there to put people who need help in contact with the people provide it, and reduce the amount of stress and worrying that can contribute to an already difficult enough process.

www.counselling-directory.org.uk