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Information That Will Help You Build Muscle

Weight lifting can be lots of fun if done in a correct and safe manner. You will like the workout and the results from all that hard work. To begin the process, you must become educated in what is required to build muscle mass, and this article is here to provide you with the advice you need.

It is acceptable to cheat a little when lifting. While you are trying to finish some extra reps, you can use only a little bit of your body if it will help you get it done. This will help you to increase how much you are working out. You just cannot constantly fudge and get the desired results. Always make sure your rep speed remains the same. Don’t let your form become compromised.

Aim to do bicep curls more effectively. Usually, you fail to move the bar or dumbbell past a parallel point, which means you don’t get the full benefit of the top half of the bicep curl. However, the upper part of the movement can be the most beneficial part of bicep curls. This problem can be solved by simply performing barbell curls while sitting.

TIP! A great technique for going around muscles that limit you during certain exercises is the pre-exhaust process. As an example, you may find that your bicep muscles fatigue earlier than your lats when doing rows.

Eat healthy fats when you’re on a diet where you want to gain muscle. Foods, like nuts and avocados, can increase the motion in joints and raise testosterone levels. This can mean muscle gain that is both healthy and effective throughout your body. Just remember that saturated fats are definitely not part of the healthy fats group.

Breakfast is the most important meal of the day, especially when you are building muscle. A breakfast that is high in protein, fat and carbs is beneficial to starting the day off in the right way. Breakfast actually “breaks the fast” of sleep and revs your body up for a new day.

Do not abandon your cardiovascular workout when try to gain muscle mass. It may seem as if cardio exercise doesn’t go along with muscle development, but they are vital to the health of the heart. Doing twenty minute, moderate intensity cardiovascular workouts three times per week is enough to promote a healthy heart without impacting bodybuilding.

Consuming a high amount of protein is essential to building muscle. Protein synthesis is the process your body uses to store protein. Your muscles grow stronger and larger as a result of protein synthesis. You’ll find protein in many natural sources such as meat, fish, beans and dairy.

Cardio Exercise

Having a healthy body and lean muscle is an awesome feeling. Doing weight training with cardio exercise helps you achieve better results faster than just simply doing cardio exercise and nothing else. Pair them up and workout often and you’ll see changes in no time!

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There Are Plenty Of Tasty Foods That Are Healthy For You

Losing that extra weight is easier than people think. Dieting takes determination and resolve, but offers a good payoff.

You can workout while on the phone. Walk around the house and up and down the stairs while talking on your phone instead of sitting. There is no need to engage in calisthenics. If you make an effort to walk more often and avoid inactivity, you could burn a lot of calories.

You may not believe this, but you should consume fats in order to burn fat. Some fats like Omega 3 are not in most processed food but are very healthy for your bodies. However, these fatty acids contribute to effective weight loss, lower cholesterol and nourish the cardio system.

TIP! Listen to your body’s cravings. Foods like chips and ice cream are delicious.

Mustard Instead

A good diet tip is to use mustard instead of mayonnaise. Although it tastes good, even the smallest amount of mayonnaise is loaded with calories and fat. If you want to add flavor to your sandwich, try using low calorie mustard instead. Decrease your calorie intake by preparing or ordering your food without any mayonnaise.

Try drinking at least eight glasses of water daily to lose weight. If you drink water, it is likely to replace other drinks like juice and soda. The calories in these sugary drinks are unnecessary and make it more difficult for you to reach your weight goal.

TIP! Watch what you eat when trying to lose weight. Eating a good diet and exercising regularly are critical to losing weight and keeping it off.

Using smaller plates and bowls is one way to decrease the amount of food you are eating. Using smaller plates will make you downsize your food servings and help you eat less. Eating less is the only way to decrease calories.

Before you start losing weight, take a picture to document where you are now. This will help keep you motivated and after you get your weight loss target you will be able to see what you have done. Additionally, they may even inspire others to become healthier.

Stress-management is an important part of any weight-loss plan. When you are stressed, you can overeat, which can hurt your weight loss potential. Formulate a plan to deal with stress and avoid stressful situations in healthy, appropriate ways. This will keep you from using food as comfort.

TIP! Eat your food slowly to help you lose weight. Chew down your food so much that it is almost like liquid.

Hang out with active people. Spending time with active people makes you more likely to increase your activity level. A sedentary person may cause you to be the same way.

Quit drinking pot if you’re trying to lose weight. Soda is sweet but it is bad for you. Switch your soda with water and you will see your weight decrease. Freshly squeezed juice or a no calorie flavored water are good alternatives that will satisfy your desire for a sweet drink.

Ask for your dressing in a separate cup when you order salad at a restaurant. You will probably consume less dressing this way than you would if the salad came with the dressing on it. You can use even less by just dipping your fork in the dressing rather than pouring on the salad. Once you start losing weight, you will be glad you cut your calories.

TIP! If your chief fitness goal is to shed unwanted pounds, you should ensure cardiovascular workouts are incorporated into your exercise plans. Cardio exercises are good for overall health.

It’s a good idea to minimize how much ketchup or mustard you use on your hot dog or sandwich. Sugar is present in these condiments, and that can cause you to consume more calories than you bargained for. Limit your intake of these additives.

If you want to lose some weight, you should think about alternatives to working out. This tip is for people who dislike exercising just for the goal of the exercise itself. Find a non-traditional workout such as dancing, playing catch, riding bikes, or hiking. This can be fun and not seem like exercise.

Improve your diet by adding a wide variety of fruits and vegetables. There are many fruits and vegetables that you can eat, and you should try as many of these as you can. You never know what you may like and finding new healthy things to eat will allow you to broaden your repertoire of healthy snacks. One easy way to up your fruit intake is to make a smoothie or add chopped fruit to your cereal in the morning. Throw in a few extra veggies when you are preparing stew or soup.

TIP! Working out can help you lose weight. It actually reduces your need for unhealthy junk food.

When you are in the process of losing weight, it is a great idea to buy clothes at thrift shops and discount stores. You shouldn’t spend a lot of money on clothing that will soon be too large for you to wear.

Eating healthily when you are traveling can be hard. Skip the roadside restaurants, but instead bring your own food. Pack a cooler and include yogurt, fruit, veggies and granola bars. All these items are healthy and easily edible while you travel. Do not forget to bring plenty of ice cold water.

Stock up on walnuts to use a a dietary aid. Studies have shown that adding walnuts to a breakfast helped participants stay full for longer than people who ate the breakfast without walnuts. They are also good if you are hungry and need a snack.

TIP! Workout with your pets. This can be a great way to stay motivated.

Do not buy into the hype of so-called “magic pills.” You will be lucky to find any that do more than create an addiction. Losing weight naturally is generally more effective than taking pills, as companies provide as little information as possible to sell these pills.

Lose Weight

Instead of striving to reach a particular weight, make it your goal to fit into a particular size of clothing. Don’t look to your scale as the end all to your success. People’s weights are not all the same. Because each person has his or her own ideal weight, trying to attain a certain weight does not always make sense. Rather, work on fitting into your goal clothing size.

TIP! Muscle is super-efficient at burning calories, while fat is really bad at doing so. Muscle improves the calorie burn your body goes through for hours after a workout.

Finding someone to lose weight with can really help you reach your goals in weight loss. The two of you can give each other the motivation you both need, and speak with one another when you feel like giving in. It also helps for both of you to come up with different weight loss plans so you can make the right adjustments to meet your goals. Finally, it is very rewarding to share in your triumphs as you both begin to lose weight.

An effective way to lose weight is to gradually reduce the amount of calories you eat everyday. A good basic guideline is to lower the amount of calories you eat per day by about five hundred calories.

Getting outside and going for a hike is a good way to begin losing weight. Hiking allows you to enjoy the beauty of nature while burning calories. The amount of calories you burn depends on the type of hiking you are doing. Hiking up hills carrying weight will burn more calories than a cross-country hike.

TIP! Keep your stress level in check to keep extra pounds at bay. When your body is under a lot of stress, it tends to hang onto extra fat as a sort of primitive defense mechanism.

You should always have time in the morning to eat breakfast. When pressed for time, you may be tempted to grab a fast food breakfast on your way to work. However, these pastries are not a good idea because they have empty calories you don’t need. By making time and eating something healthy like oatmeal, there will be no reason to grab high-calorie breakfast items.

Weight Loss

If you enjoy dips and salad dressing with your veggies, consider a healthier alternative such as low-fat dressings and hummus instead of creamy, fat-laden dips. This is a great way to quickly cut out tons of calories and fat.

TIP! Adequate sleep is a big deal when you are trying to drop extra pounds. Being healthy mentally can improve your physical health.

You now know many tricks to lose weight. You should now be able to see that weight loss is within your reach, not the uphill battle that you thought it would be. It’s simply a matter of sticking with it. If you keep using these tips eventually you will find more things that aid in your weight loss also.

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The way to lower your blood pressure without prescribed drugs

(NaturalNews) It is no secret that chronic high blood pressure, whatever its particular root cause, can lead to heart disease, which is said to be the leading cause of death in America today. But what remains a secret, at least to many people, is how to deal with this condition naturally apart from pharmaceutical drug interventions, which the establishment often claims is the only effective remedy for lowering blood pressure. Here are four ways to help naturally lower your blood pressure without the need for prescription drugs:

1) Eat lots of garlic and onions, take garlic supplements. Writing for Mother Earth News in a 1997 review, Christopher Nyerges explains how eating lots of garlic and onions, two onion types from the medicinal Allium genus, can help thwart hypertension, lower circulating cholesterol, and prevent influenza and various other health conditions. Citing numerous scientific studies and a cohort of information he gathered from various medical journals and doctors, Nyerges highlights the ability of both garlic and onions to quell the arterial inflammation that often leads to high cholesterol, as well as prevent the sticking together of blood platelets following high-fat meals that may lead to clotting.

“Fresh garlic cells contain the amino acid alliin, considered to be the most active garlic constituent. When those cells are broken, as in crushing or mincing the cloves, alliin is converted to allicin by the enzyme allinase,” explains Robert E. Kowalski in his book The Blood Pressure Cure: 8 Weeks to Lower Blood Pressure without Prescription Drugs. “It appears that the allicin is effective in the treatment of hypertension by causing smooth muscle relaxation in arteries, as well as vasodilation, the widening of those arteries, allowing a freer flow of blood upon demand.”

2) Supplement with hawthorn herb. A member of the rose family, hawthorn (Crataegus species) has an extensive history of use as a natural medicine for the prevention and treatment of heart disease. Specifically as it relates to blood pressure, both the berries and leaves of the hawthorn plant help not only to protect blood vessels from hardening, but also to dilate blood vessels and improve blood flow. (

“Hawthorn is a heart tonic — period. First of all, it is a mild coronary vasodilator, increasing the blood supply to the heart muscles and lessening the potential for spasms, angina, and shortness of breath in middle-aged or older individuals,” explains herbalist Michael Moore in his comprehensive book Medicinal Plants of the Pacific West.

“I have seen it help the middle-aged mesomorph, with moderate essential hypertension, whose pulse and pressure are slow to return to normal after moderate exertion and whose long, tiring days leave the pulse rapid in the evening. It will gradually help to lower the diastolic pressure and quiet the pulse … The benefits take weeks or even months to be felt, but are well maintained, not temporary.”

3) Replace the grains in your diet with root vegetables. It is a popular misconception that grains play little or no role in the development of hypertension — some doctors, in fact, actually recommend grains to their patients. But science pretty clearly illustrates that high-grain diets, especially those that are also “low fat,” are a direct cause of insulin resistance, which is characteristic of out-of-control blood sugar levels. Cutting out the grains, including even whole grains, and replacing them with root vegetables like sweet potatoes, carrots, and beets could help drastically lower your blood pressure.

Root vegetables are typically rich in potassium, a mineral that has been shown in numerous scientific studies to help normalize blood pressure. In fact, one of the primary causes of high blood pressure is mineral deficiency, which can quite easily be rectified through dietary modifications that incorporate more mineral-rich foods like root vegetables. (

“Both epidemiologic and clinical studies have suggested that an increase in potassium intake may lower blood pressure,” wrote the authors of a 1991 study published in the Journal of Hypertension. “[A]n increase in potassium intake should be included in the recommendations for a non-pharmacological approach to the control of blood pressure in uncomplicated essential hypertension.” (

4) Cut out the refined sugar and take more magnesium. Refined sugar, and fructose in particular, is a killer when it comes to high blood pressure. Excess sugar consumption can lead to insulin resistance, which is directly linked to high blood pressure. Sugar also prevents magnesium from properly nourishing the cells, a process that is essential for the normal relaxation of blood vessels. Cutting out sugar and supplementing with high-quality, non-GMO magnesium citrate, for instance, can help restore your magnesium reserves and normalize your blood sugar levels, which in turn will help balance your blood pressure.

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Getting Older: Tips That Will Enrich Your Life!

The physical effects of the getting older process usually begin to be noticed at about age 40. We must counteract these effects at all costs. There is no time like the present for figuring out how to protect yourself from the less-inevitable effects of aging; taking a look at the ideas below can be a great place to start.

No matter where you live, give your living space a personal touch to make it feel like your own. Sometimes we find ourselves living in less than ideal circumstances. If you find yourself in a new living arrangement, look for ways to surround yourself with the things that you love most.

Having close relationships as you age is important. Being an active community member has been shown to extend a person’s lifespan and keep them healthier. When thinking about your social relationships, make sure that you surround yourself with people who are positive and who are willing to let you talk to them when you are feeling down.

When many people get older, they tend to gain weight due to the natural decline of their body. Being aware of your weight and doing your best to keep it at a healthy level will help prevent diabetes and high blood pressure. It will also decrease your chances of having a stroke, getting osteoarthritis, and acquiring certain cancers. To keep yourself at an optimal weight, you should have a regular exercise regimen, as well as make smart food choices.

TIP! Don’t worry about numbers when thinking about aging. You can drive yourself crazy worrying about your weight and age.

For younger looking skin, get a facial massage. The act of massaging increase blood flow to the surface to help reduce puffiness under your eyes and it helps prevent sagging and wrinkling. Massage your face using a circular motion with three fingers.

Injection Therapy

Consider giving injection therapy a try. Injection therapy is a popular treatment for growing older skin. By causing the muscles of the face to relax, injection therapy can reduce or even eliminate the appearance of wrinkles. It is safer than surgery, according to some, and is done on an outpatient basis. It is important to remember, though, that multiple treatments may be necessary for the injections to work.

You need the positive benefits friendships provide to enjoy a long and fruitful life. You are never beyond the age to make new friends. So get yourself going and out among other people and gain new friendships so you can have a longer and better life.

TIP! As you grow older, your home turns into a place of safety and sanctuary. Make your home personalized to fit your needs and comforts, so you can always have a welcoming place to return to after dealing with the daily trials of life.

Restoring hormones can be helpful for dealing with aging issues. Lagging hormone levels can be the culprit if you are suffering from things such as fatigue, loss of energy and a lower sex drive. This is a normal occurrence as you get older. It is a good idea to talk to your doctor about the different hormone replacement therapies that are available to start a treatment plan that improves your conditions.

These are great tips that you can use to slow down the getting older process as you get older, and you can also try to stop some age related issues before they happen. Even if you’re young currently, it’s a good idea to start being healthier now to make sure your later years are comfortable. Age is no reason to look or feel any less than you really are.

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Everyday heart drug increases risk of death

(NaturalNews) A widely used heart drug actually increases the risk of death in patients with the very condition it is most commonly used to treat, according to a study conducted by researchers from the University of Kentucky and published in the European Heart Journal.

Digoxin, extracted from the foxglove plant, has been used as a treatment for heart disease for hundreds of years. The drug’s ability to make the heart beat more strongly and regularly is well documented, making it a popular treatment for both atrial fibrillation (AF) and heart failure.

AF is characterized by an irregular heartbeat, also known as cardiac arrhythmia.

Although digoxin is widely used, it is also known to be dangerous. It is only effective within a very narrow dosage range, and high blood levels of the drug are known to be correlated with an increased rate of death. Until the current study; however, very little research has been conducted on the risks of digoxin use by patients with AF.

“Digoxin in AF patients has hardly been studied,” lead researcher Samy Claude Elayi said. “The main prospective randomized controlled trials available with digoxin were performed in patients with heart failure and sinus rhythm, excluding AF patients.”

“Our study underscores the importance of reassessing the role of digoxin in the contemporary management of AF in patients with or without [heart failure],” the researchers wrote.

Dramatic increase in deaths

The researchers analyzed data on 4,060 participants in the Atrial Fibrillation Follow-up Investigation of Rhythm Management (AFFIRM) trial, finding that AF patients who took digoxin were 41 percent more likely to die from any cause than AF patients who did not take the drug. This increased risk was found to be independent of other mortality correlates and risk factors, including gender, other medications and underlying heart failure. The researchers also found that digoxin patients were 35 percent more likely to die from cardiovascular causes, and 61 percent more likely to die from cardiac arrhythmia.

“These results mean that among AF patients taking digoxin compared to those not on digoxin in the AFFIRM trial, within five years one additional patient out of six will die from any cause, one additional patient out of eight will die from cardiovascular causes, and one additional patient out of 16 will die from arrhythmias,” Elayi said.

“These findings call into question the widespread use of digoxin in patients with AF, particularly when used for controlling AF rate in a similar way as in the AFFIRM trial.”

The findings suggest that doctors should attempt to control irregular heart rates using non-digoxin alternatives such as beta-blockers or calcium blockers whenever possible, Elayi said. In cases where the drug must be used, doctors should begin with a low dose and follow up carefully. The drug’s levels should be monitored, and doctors should be especially cautious of interactions with other medications.

“Patients should be aware of potential toxicity and see their physicians immediately in specific clinical situations,” Elayi said, “for instance if they experience palpitations or syncope, as those may precede arrhythmic death.”


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Gallup poll: 64 percent of american citizens want school officials armed to guard children

(NaturalNews) The Obama administration and its gun-grabbing allies in Congress are planning to exploit the tragic Sandy Hook Elementary School shooting in Newtown, Conn., in a renewed bid to take away guns and gun rights. But in the days following the massacre of 20 first graders and six adults, the Gallup polling firm found that, by overwhelming majorities, most citizens favor decidedly different solutions to prevent further senseless attacks on our nation’s schools.

According to the survey, the most popular option chosen by respondents is boosting police presence at schools; 53 percent of respondents said more police would be “very effective” at reducing acts of mass murder, while another 34 percent said it would be “somewhat effective.”

In addition to boosting protective measures, Americans also believe that increasing funding and access to mental health services would be an effective deterrent. The Sandy Hook shooter, Adam Lanza, was reportedly afflicted with mental issues; so was the Aurora, Colo., shooter, James Holmes.

Fully half of respondents – 50 percent – said more mental health access and funding would be “very effective” at reducing future violence, with an additional 34 percent saying such measures would be “somewhat effective.” Only 14 percent said they believed more funding would not be effective.

Arm the educators

Americans also believe that there is far too much violence depicted on television and in video games to which kids are exposed. 47 percent of respondents said reducing depictions of gun violence in movies, on television and in video games would go a long way towards reducing real-life violence; 31 percent said doing so would be “somewhat effective.”

What is especially noteworthy; however, is the number of Americans who believe that arming school personnel would be an effective deterrent; fully 64 percent believe allowing education professionals to be armed would be a “very effective” or “somewhat effective” step.

It’s this latter idea that is catching on in a number of public policy and law enforcement circles.

Just days after the Sandy Hook shooting, St. Louis County Police Chief Tom Fitch stated plainly that educators and education professionals should be trained to carry weapons and armed while in school, to protect kids.

“We can talk on the back end of the need for funding of mental illness programs and gun control, but as a law enforcement officer, I’m focused on that five-minute window that it takes for the cops to get there while people are getting killed,” he said. “There is somebody out there right now trying to figure out how to do something worse than this guy did, and there is only one way to end a threat, and that’s with lethal force.”

“We cannot continue to do things as we’ve always done it, that’s why we need to have frank discussion in this country as to where we go from here,” he added.

At this point, denial has become our most dangerous enemy

Knee-jerk reactionaries; however, quickly dismissed his suggestion and illogical, unworkable, foolish – you name it – but Fitch, a career law enforcement officer, remained undeterred, mostly because he has yet to hear a better idea.

“How do you think we should respond to that-” he said during an interview on local radio station KMOX, regarding the lag time when shots are first fired to when police arrive. “Nobody has an answer. Nobody has said, ‘well, I would do this.’ They just say, ‘I don’t like what you said, it’s unacceptable, it’s irresponsible, you should be fired.’ I’ve heard all of that. But, nobody has an answer for that critical time period.”

He’s not alone. Other law enforcement and security experts have similar sentiments.

In an excerpt from a compelling article posted online at, featuring a hard-hitting presentation on school security by Lt. Col. Dave Grossman, the solution is laid bare:

The challenge for law enforcement agencies and officers, then, is to overcome not only the attacks taking place in schools, but to first overcome the denial in the minds of mayors, city councils, school administrators, and parents. Grossman said that agencies and officers, although facing an uphill slog against the denial of the general public, must diligently work toward increasing understanding among the sheep that the wolves are coming for their children. Police officers must train and drill with teachers, not only so responding officers are intimately familiar with the facilities, but so that teachers know what they can do in the event of an attack.


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Follow These Tips To Help Reach Your Fitness Goals

Some people find that adopting a fitness routine is second nature, whereas others will struggle to stay motivated; both types are capable of succeeding. No matter which group you fall into, you can learn some great fitness tips when you read the article below.

If you are going for a prolonged workout of over thirty minutes, make sure you keep hydrated. You should begin the hydration process one hour before you begin exercising, and should continue one hour after exercising.

You should check the padding thickness on your workout bench by pressing down on the cushioning. If the wood is easily felt below the padding, you need to choose a different machine. Working out on a machine with insufficient padding can lead to bruising because it is failing to provide adequate support during your workout.

Many people need to feel and see results before they keep their motivation. Rather than weighing yourself constantly, try using tight-fitting clothes to help provide motivation. Try these garments on every week as you progress through your program in order to determine your progress.

TIP! If you want to stay comfortable buy some shoes that fit and feel good. Shop for exercise shoes at night because your feet stretch during the day and will be at their largest when the sun goes down.

When you first design your fitness plan, make it something you can see yourself doing every day for the rest of your life. Making exercise a priority is as important as writing down the goals you wish to achieve in your fitness program.

No matter what kind of fitness program you choose, stretching is always important. Make sure you properly stretch yourself beforehand and when you are done exercising. Failing to do the right types of stretching can increase your risk of injuries. Stretching is essential, both before and after working out. It helps your muscles warm up and cool down.

Personal Trainer

Consider the benefits of yogurt to health and fitness. Yogurt is good for your health in many ways, including improving your digestive system. If you want to eat a high-calcium, high-protein food, look no further than yogurt. Studies have shown that those who consume dairy regularly tend to be healthier, so get dairy products into your diet.

TIP! Are you short on time and think you cannot fit in a workout? Split up your workout. Try cutting your total work out time into half or thirds.

A good investment in your physical health is to seek the help of a fitness trainer to help you improve your fitness level. A personal trainer can provide you with professional knowledge that they can share with you. In addition, they can help motivate you to stick through your difficult workouts. Although a personal trainer may not be for everyone, he or she can have a big influence.

While many people focus on the exercise routine being the most important part of a fitness plan, stretching can be equally as important. Pre-workout stretching makes muscles looser and prepares them for the upcoming workout. This helps to reduce strains and potential muscle tears.

Include fitness in your life every day. If your schedule is full of activities, but none of them incorporate fitness, then you are passing up many opportunities to get in better shape. Consider doing some sort of physical activity during any down time you may have.

Prior to beginning a tough workout regimen, it may be wise to visit your doctor for a check up. Your doctor will know if exercising is right for you and which ones are best for you. Even if you’re generally healthy, you can still get some great input by visiting with a professional.

TIP! A friend can be a great motivator when it comes to running. Running with a companion makes the exercise much more enjoyable.

Dedicate some time out of your day to exercise. Just a simple action, like climbing your office building stairs every morning, can improve your health tremendously.

Before beginning an exercise program, visit your doctor for a complete physical exam. This will ensure that you are not compromising your health and that you will maximize the benefits. If you have any previous health problems, or you smoke, it is extremely important that you do this.

As you can see, no matter what your fitness style, there are strategies that can help you achieve your goals. Learn each and every tip and find a way to fit it into your daily fitness routine. If you make the time to get fit, you will have lasting benefits and a longer lifespan.

Try to note take or keep a diary of all of the workouts that you complete. A journal can help you see your accomplishments and keep you accountable. Treat your fitness as something that your life will depend on.

TIP! Everyone should strive for a balanced diet and exercise program to achieve their fitness goals. Eating a balanced diet helps you live a healthy lifestyle, no matter what your weight is.

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Effective Tips For Achieving Your Weight Training Goals

Once you have made the commitment to increase your body mass, you should know it does not require eons before seeing results. Building muscles is not all about exercise. It involves learning knowledge about how to properly build muscle so that you have the ability to select methods that will work in achieving the results that you strive for, as fast as you possibly can. The following article will give you some great tips for building your muscles.

Never skip breakfast if your goal is to build muscle mass. In order to fuel muscle growth, you need to consume a breakfast that includes protein, carbs and healthy fats. If you eat breakfast, you are ensuring that your body does not burn through muscles for energy; you will also enjoy increased energy levels.

Cheating a bit when lifting can help you maximize your workout. While you are trying to finish some extra reps, you can use only a little bit of your body if it will help you get it done. This will help you to increase how much you are working out. Though, be mindful that you do not do this often. Keep a controlled rep speed. Don’t compromise your posture and balance.

TIP! Look “bigger” than you really are. Focus on your upper chest, back and shoulders and train them specifically.

Make sure that you examine your body to determine what you can and cannot do. This is your starting point; establish realistic goals for yourself. When evaluating your body, consider both composition and weight.

Giving your muscles a workout can benefit you in a variety of ways, even if you have no desire to bulk up. It can boost your self-esteem, make you stronger, better your joints, and improve your lung function when you do light or medium cardio routines.

When you tailor your diet for maximum muscle-building power, don’t get over-zealous and cut out helpful fats. Good fats are conducive to growing muscle mass. Growth will be slowed with fat restriction. If you are a male, an added benefit of good fats is that there is also a relationship between testosterone levels and fat.

You don’t need to get ripped to build muscle. There are various muscle-building exercises, and you should determine what your goals are before you decide which to do. If you wish to gain serious muscle mass, you may need to use protein or other supplements in addition to your workouts.

TIP! Make sure that your short-term goals are realistic. You may desire to do things, like squat a few hundred pounds within the first month of training, but this might not be possible for you, and you want to avoid injuring yourself.

When on a program to build muscle, remember the importance of carbohydrates. Carbohydrates provide the energy required to complete your weight-training exercises; if you don’t consume enough of them, your body will turn to protein for its energy needs, slowing down your progress. Get enough carbohydrates for energy and enough protein to build lean, sculpted muscles.

Make sure your diet fits in with your training routine. For example, building muscles requires plenty of protein and carbs and only certain fats. That doesn’t mean that you should start eating more; it means that you should eat a more sensibly. You should consider taking vitamins and protein supplements to help you build muscles quicker.

Always start your routine with a warm-up exercise. A short, ten minute warm-up will help you to get your heart rate up and increase blood flow to the muscles you’re about to use. This can also help prevent any injuries.

Create a training regimen that suits the goals you want to achieve. While being so repetitious can appear boring, it builds muscles quickly and helps you to track your progress. Replacing or adding exercises will come with time, especially if you do get so bored you want to quit.

TIP! When working out to gain muscle, be sure to stretch. Stretching will help you a lot.

One problem with weight training is that some groups take longer to develop than others. Fill sets are necessary to pay attention to each muscle group necessary. This is a set of exercises used in targeting the muscles in question, performed 2 or 3 days after working on the same area.

When building additional muscle mass, be sure that your diet includes plenty of protein. Protein synthesis is the process your body uses to store protein. This is what makes muscles grow larger. Lean meats, like chicken, beef, pork and fish, will provide you with ample amounts of protein.

A healthy diet of fresh foods is best when you are trying to increase your muscle mass. Avoid boxed and pre-packaged foods that have chemicals, preservatives, and fillers that can harm your immunity. When you add healthy foods to your diet you help boost up your immune system, which can help your efforts in bodybuilding.

Carbohydrates are important to building muscle. Carbs are essential for keeping you energetic. When you run out of your carbohydrates, your body will burn protein to create the energy it needs. Eat just enough carbs to increase your body’s function, but don’t overdo it as it can lead to weight gain.

Cardio Exercise

Don’t combine intense cardio exercise with muscle building routines. Although cardio can help improve your general physical health and fitness, it can negate the effects of strength training exercises. Focus on a healthy balance between cardio exercise and weight training.

Make sure you employ proper form. If you lift weights without using proper form, then you aren’t effectively building muscle. You could also injure yourself. Take the time to watch yourself in a mirror when you first start a new exercise. This will allow you to see if your form is correct.

Too many people botch their muscle building efforts by rushing them. Not only is it safer, but slowing down to assure that you use the correct form will give better outcomes than trying to do them faster. Go slow, and ensure that you are doing exercises in the correct manner.

TIP! One effective strategy is to mix up the kind of grip in the back. When doing deadlifts or rack pulls, use mixed or staged grips, if you want to attain more strength.

Consume food prior to working out, as well as after you finish. At the beginning, look to a high protein snack. As you get further into weight training, you may find it useful to plan your meals even more to optimize your muscle building abilities.

Some people mistakenly increase protein consumption when beginning to build muscle. Extra protein might mean extra calories added in to your daily diet. This can result in weight gain if you aren’t careful. Your body will be able to increase muscle growth best when you gradually increase your protein intake by several hundred calories several days apart.

Muscle Growth

Do not take steroids! Steroids have been shown to inhibit your body’s ability in producing natural hormones. Besides that, steroids can cause liver damage, reduce your level of “good” cholesterol, and stimulate breast growth in men. Steroids also affect the user’s moods in a negative way and can cause breakouts of acne. None of these results are what you’re looking for!

TIP! Ask your doctor if you can start taking creatine. This product gives you the energy to workout for longer periods and at greater intensities, building muscle faster.

Prior to reading this article, you likely already found the willingness to do what it takes to find muscle growth. You should now have a better grasp of what needs to be done to promote fast and efficient muscle growth. Utilize the tips that you have read to assist you in achieving your goals of muscle growth.

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Sandy Hook: mind-control flicker effect

(NaturalNews) No, I’m not talking about the flicker of the television picture. I’m talking about an on-off switch that controls information conveyed to the television audience.

The Sandy Hook school murders provide an example.

First of all, elite media coverage of this tragedy has one goal: to provide an expanding narrative of what happened. It’s a story. It has a plot.

In order to tell the story, there has to be a source of information. The top-flight television anchors are getting their information from…where-

Their junior reporters- Not really. Ultimately, the information is coming from the police, and secondarily from local officials.

In other words, very little actual journalism is happening. The media anchors are absorbing, arranging, and broadcasting details given to them by the police investigators.

The anchors are PR people for the cops.

This has nothing to do with journalism. Nothing.

The law-enforcement agencies investigating the Sandy Hook shootings on the scene, in real time, were following up on leads- We don’t what leads they were following and what leads they were discarding. We don’t know what mistakes they were making. We don’t know what evidence they were overlooking or intentionally ignoring. We don’t know whether there were any corrupt cops who were slanting evidence.

The police were periodically giving out information to the media. The anchors were relaying this information to the audience.

So when the police privately tell reporters, “We chased a suspect into the woods above the school,” that becomes a television fact. Until it isn’t a fact any longer.

The police, for whatever reason, decide to drop the whole “suspect in the woods” angle. Why- No idea.

Therefore, the media anchors no longer mention it.

Instead the police are focused on Adam Lanza, who is found dead in the school. So are the television anchors, who no longer refer to the suspect in the woods.

That old thread is gone down the memory hole.

What does this do to the audience who has been following the narrative on television- It sets up a flicker effect. An hour ago, it was suspect in the woods. Now, that bit of data is gone. On-off switch. It was on, now it’s off.

This is a break in logic. It makes no sense.

Which is the whole point.

The viewer thinks: “Let’s see. There was a suspect in the woods. The cops were chasing him. Now he doesn’t exist. We don’t know his name. We don’t know why he’s off the radar. We don’t know whether he was arrested. We don’t know if he was questioned. Okay, I guess I’ll have to forget all about him. I’ll just track what the anchor is telling me. He’s telling the story. I have to follow his story.”

This was only one flicker. Others occur. The father of Adam’s brother was found dead. No, that’s gone now. The mother of Adam was found dead. Okay. Adam killed all these children with two pistols. No, that’s gone now. He used a rifle. It was a Bushmaster. No, it was a Sig Sauer. One weapon was found in the trunk of a car. No, three weapons.

At each succeeding point, a fact previously reported is jettisoned and forgotten, to be replaced with a new fact. The television viewer has to forget, along with the television anchor. The viewer wants to follow the developing narrative, so he has to forget. He has no choice if he wants to “stay in the loop.”

But this flicker effect does something to the viewer’s mind. His mind is no longer sharp. It’s not generating questions. Logic has been offloaded. Obvious questions and doubts are shelved.

“How could they think it was the dead father in New Jersey when it was actually the dead mother in Connecticut-”

“Why did they say he used two handguns when it was a rifle-”

“Or was it really a rifle-”

“I heard a boy on camera say there was another man the cops caught and they had him proned out on the ground in front of the school. What happened to him- Where did he go- Why isn’t the anchor keeping track of him-”

All these obvious and reasonable questions have to be scratched and forgotten, because the television story is moving into different territory, and the viewer wants to follow the story.

This constant flicker effect eventually produces, in the television viewer…passivity.

He surrenders to the ongoing narrative. Surrenders.

This is mind control.

The television anchor doesn’t have a problem. His job is to move seamlessly, through an ever-increasing series of contradictions and discarded details, to keep the narrative going, to keep it credible.

He knows how to do that. That’s why he is the anchor.

He can make it seem as if the story is a growing discovery of what really happened, even though his narrative is littered with abandoned clues and dead-ends and senseless non-sequiturs.

And the viewer pays the price.

Mired in passive acceptance of whatever the anchor is telling him, the viewer assumes his own grasp on logic and basic judgment is flawed.

Now, understand that this viewer has been watching television news for years. He’s watched many of these breaking events. The cumulative effect is devastating.

The possibility, for example, that Adam Lanza wasn’t the shooter, but was the patsy, is as remote to the viewer as a circus of ants doing Shakespeare on Mars.

The possibility that the cops hid evidence and were ordered to release other suspects is unthinkable.

Considering that there appears to be not one angry outraged parent in Newtown (because the network producers wouldn’t permit such a parent to be interviewed on camera) never occurs to the viewer.

Wondering why the doctor of Adam Lanza hasn’t been found and quizzed about the drugs he prescribed isn’t in the mind of the viewer.

The information flicker effect is powerful. It sweeps away independent thought and measured contemplation. It certainly rules out the possibility of imagining the murders in an alternative narrative.

Because there is only one narrative. It is delivered by Brian Williams and Scott Pelley and Diane Sawyer.

Interesting how they never disagree.

Never, in one of these horrendous events do the three kings and queens of television news end up with different versions of what happened.

What are the odds of that, if the three people are rational and inquisitive-

But these three anchors are not rational or inquisitive. They are synthetic creations of the machine that runs them.

They flicker yes and they flicker no. They edit and cut and discard and tailor as they go along. Yes, no, yes, no. On, off, on, off.

And the viewers follow, in a state of hypnosis.


Because the viewers are addicted to STORY. They are as solidly addicted as a junkie looking for his next shot.

“Tell me a story. I want a story. That was a good story, but now I’m bored. Tell me another story. Please- I need another story. Tell me the beginning and the middle and the end. I’m listening. I’m watching. Tell me a story.”

And the anchors oblige.

They deal the drug.

But to get the drug, the audience has to surrender everything they question. They have to submit to the flicker effect and go under. Actually, surrendering to the flicker effect deepens the addiction.

And the drug deal is consummated.

Welcome to television coverage.

Finally, while under hypnosis, the viewing audience is treated to a segueway that leads to…the guns. Something has to be done about the guns. The mind-control operation that brought the passive audience to this point takes them to the next moment of surrender, as if it were part of the same overall Sandy Hook story:

Give up the guns.

In their entrained and tranced state of mind, viewers don’t ask why law-enforcement agencies are so titanically armed to do police work in America, why those agencies have ordered well over a billion rounds of ammunition in the last six months, why every day the invasive surveillance of the population moves in deeper and deeper.

Viewers, in their trance, simply assume government is benevolent and should be weaponized to the teeth, because those viewers subliminally recognize that the television anchors are actually government allies and spokespeople, and aren’t those anchors good and kind and thoughtful and intelligent and honorable-

Therefore, isn’t the government also kind and honorable-

Jon Rappoport
The author of an explosive collection, THE MATRIX REVEALED, Jon was a candidate for a US Congressional seat in the 29th District of California. Nominated for a Pulitzer Prize, he has worked as an investigative reporter for 30 years, writing articles on politics, medicine, and health for CBS Healthwatch, LA Weekly, Spin Magazine, Stern, and other newspapers and magazines in the US and Europe. Jon has delivered lectures and seminars on global politics, health, logic, and creative power to audiences around the world. You can sign up for his free emails at

About the author:
The author of an explosive new collection, THE MATRIX REVEALED, Jon
was a candidate for a US Congressional seat in the 29th District of
California. Nominated for a Pulitzer Prize, he has worked as an
investigative reporter for 30 years, writing articles on politics,
medicine, and health for CBS Healthwatch, LA Weekly, Spin Magazine,
Stern, and other newspapers and magazines in the US and Europe. Jon
has delivered lectures and seminars on global politics, health, logic,
and creative power to audiences around the world.

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Police state rolled out in Arkansas town: Cops with AR-15s to patrol town, harass people in the street

(NaturalNews) In a tactic that would have made Adolph Hitler, Joseph Stalin and Hugo Chavez proud, city officials in one Arkansas town are deploying police dressed in combat gear and carrying AR-15 assault rifles on foot patrol as a crime control measure, with permission to stop every citizen and ask them their business, even if they are not suspected of committing any crime.

According to the Paragould Daily Press, Paragould Mayor Mike Gaskill and Police Chief Todd Stovall told about 40 residents attending a town hall meeting recently that because of a recent spike in crime, they were essentially militarizing the city.

“[Police are] going to be in SWAT gear and have AR-15s around their neck,” Stovall told residents. “If you’re out walking, we’re going to stop you, ask why you’re out walking, check for your ID.”

‘We’re going to do this to everybody’

In justifying this civil rights outrage, Stovall said residents who aren’t doing anything wrong should save their indignation.

“We’re going to do it to everybody,” he said. “Criminals don’t like being talked to.”

Seeing no constitutional issues at all, Gaskill – who admitted he hadn’t consulted an attorney – went right along with the idea. He said innocent residents “may not be doing anything but walking their dog. But they’re going to have to prove it.”

We’re not sure what is worse – the obvious constitutional violations in these actions or the twisted logic these “public servants” are using to justify their actions.

Stovall told the local paper that normally police in the city don’t just stop people for no reason. But fear of crime, you see, has changed all of that. That fear is what gives cops the right to stop residents and, in essence, demand their papers.

“This fear is what’s given us the reason to do this. Once I have stats and people saying they’re scared, we can do this,” he said. “It allows us to do what we’re fixing to do.”

He also said the city’s crime stats alone are justification for demanding ID from anyone seen in public.

“To ask you for your ID, I have to have a reason,” he said. “Well, I’ve got statistical reasons that say I’ve got a lot of crime right now, which gives me probable cause to ask what you’re doing out. Then when I add that people are scared…then that gives us even more [reason] to ask why are you here and what are you doing in this area.”

What’s more, Stovall said that if anyone did not want to produce an ID, his officers would not back down.

‘We have zero tolerance’

“I’m hoping we don’t run across [any] of that,” Stovall said. “Will there be people who buck us- There may be. But we have a right to be doing what we’re doing. We have a zero-tolerance. We are prepared to throw your hind-end in jail, OK- We’re not going to take a lot of flack.”

Do you hear that- It’s the sound of the ACLU’s lawyers salivating.

To be sure, other U.S. cities have used their SWAT teams for routine police patrols. Indianapolis and San Francisco have done so, according to a 1999 Boston Globe story. A 1997 study by criminologist Peter Kraska found that about one in five cities, at the time, used their SWAT teams for such mundane “beat” work.

What makes Paragould’s decision particularly troubling is that it is being made on a mere fear of future crime, not necessarily on the actual number of crimes being committed (the original source article doesn’t make the actual crime numbers clear). The other concern is that so many high-ranking officials – the mayor, police chief and the city attorney – see nothing wrong in what they are proposing.

Crime may be up in Paragould, but the last time we checked, Arkansas was still part of the union and the Constitution had not been repealed.


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Americans in denial about school violence and the most obvious solution: Arm school personnel

(NaturalNews) When he took to the microphones to suggest that, in the wake of yet another horrific school shooting, it is past time to arm qualified educators so they can better protect their young charges, he raised more than a few eyebrows.

The audacity of his suggestion aside, it was an outside-the-box solution being made by a very law-and-order type of guy: Here was the police chief of St. Louis County, in the days after the Sandy Hook Elementary School massacre, actually recommending that it was high time teachers and other education professionals be given the ability to carry firearms on campus for self-defense and the defense of the children they are entrusted with.

‘We can’t tolerate this anymore’

“We can talk on the back end of the need for funding of mental illness programs and gun control, but as a law enforcement officer, I’m focused on that five-minute window that it takes for the cops to get there while people are getting killed,” said Chief Tom Fitch. “There is somebody out there right now trying to figure out how to do something worse than this guy did, and there is only one way to end a threat, and that’s with lethal force.”

Fitch’s suggestion isn’t as bold as it is timely. No less than President Barack Obama himself said during a memorial in Newtown, Conn., earlier this week, site of the most recent shooting:

We can’t tolerate this anymore. These tragedies must end. And to end them, we must change. … No single law — no set of laws can eliminate evil from the world, or prevent every senseless act of violence in our society. But that can’t be an excuse for inaction. Surely, we can do better than this. If there is even one step we can take to save another child, or another parent, or another town, from the grief that has visited Tucson, and Aurora, and Oak Creek, and Newtown, and communities from Columbine to Blacksburg before that — then surely we have an obligation to try.

Was he serious or was he posturing- And if he was serious, is he serious enough to listen to a growing chorus of police professionals who see an obvious solution: Arm the educators.


“How many kids have been killed by school fire in all of North America in the past 50 years- Kids killed… school fire… North America… 50 years… How many- Zero. That’s right. Not one single kid has been killed by school fire anywhere in North America in the past half a century. Now, how many kids have been killed by school violence-” began a recent daylong seminar by Pulitzer Prize-winning author Lt. Col. David Grossman (Ret.).

A former West Point psychology professor, professor of Military Science, an Army Ranger and author of the book, “On Killing,” Grossman has combined his experiences to become the founder of a new field of scientific endeavor, which has been termed “killology.”

The seminar was sponsored by the California Peace Officers Association and was well-attended – some 250 officers were in attendance. In making his case about how best to keep kids safe in schools, Grossman used a firefighter analogy.

In leaving the stage during his presentation Grossman walked to a nearby fire exit and exterior wall, slamming his palm against the wall and exclaiming, “Look at these wall boards! They were chosen because they’re what-! Fireproof or fire retardant, hooah- There is not one stinking thing in this room that will burn!”

Nevertheless, he continued, “you’ve still got those fire sprinklers, those fire exit signs, fire hydrants outside, and fire trucks nearby! Are these fire guys crazy- Are these fire guys paranoid- No!”

He said the redundant “layers of protection” are why not a single child has died in a school fire over the last half-century – layers that don’t exist for protecting children from armed maniacs and psychopaths.

‘Never call an unarmed man security

“Our problem is not money,” said Grossman. “It’s denial.” He says – and most police agree – that some of the most important things that can be done to protect kids would cost next-to-nothing.

Some campuses have opted to hire “security guards,” but not to arm them. That doesn’t make sense to Grossman and other officers.

“Imagine if someone said, ‘I want a trained fire professional on site. I want a fire hat, I want a fire uniform, I want a fire badge. But! No fire extinguishers in this building. No fire hoses. The hat, the badge, the uniform – that will keep us safe – but we have no need for fire extinguishers.’ Well, that would be insane,” said Grossman.

“It is equally insane, delusional, legally liable, to say, ‘I want a trained security professional on site. I want a security hat, I want a security uniform, and I want a security badge, but I don’t want a gun.’ It’s not the hat, the uniform, or the badge. It’s the tools in the hands of a trained professional that keeps us safe,” he said, adding: “Never call an unarmed man ‘security.’”


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Facebook now threatening to close down accounts of users who question official narrative on Sandy Hook shooting

(NaturalNews) Social media site Facebook has decided to turn the First Amendment on its head, which is remarkable for no less a reason than because its creator has made a fortune on the concept of free, open and unedited speech.

According to reports, Facebook has begun suspending the accounts of users who throw into question the official narrative behind the Sandy Hook Elementary School massacre, after a warning by Connecticut State Police spokesman Lt. J. Paul Vance that said posting “misinformation” on the site could be result in criminal prosecution.

In one instance of outright censorship, an image that was posted in the shooting’s aftermath and which questioned whether Adam Lanza, “a clumsy 20-year-old autistic kid,” could have possibly been responsible for killing 26 people, was deleted, with the user handed a warning.

‘We will punish you’

“It seems that Facebook is now in the business of shutting down the accounts of journalists who question the mainstream medias reporting of the news. Saturday night I was alerted by Facebook that I would have to wait three days until I was able to log onto my personal Facebook account again,” writes the editor of

“I was informed the reason for this punishment was the result of meme I had shared,” the editor continued. “Facebook told me it ‘…violates Facebook‘s Statement of Rights and Responsibilities.’ I was further warned that, ‘If you continue to abuse Facebook‘s features, your account could be permanently disabled.’”

On the Saturday following the shooting, Connecticut State Police officials warned that posting “misinformation” on social media sites would be “investigated and prosecuted.”

“There has been misinformation coming from people posing as the shooter in this case, using other IDs, mimicking this crime and crime scene,” Vance said, adding that some posts were made in a “threatening manner.”

“It’s important to note that we have discussed this with federal authorities. These things are crimes. They will be investigated and prosecuted,” he said.

Consistent ‘misinformation’

The site’s graphic did not appear to fit the description of “threatening.” Moreover, the Connecticut State Police warning – which is apparently backed up by the Feds – is not being applied to the mainstream media. Reporters and news networks got a shocking amount of information surrounding the shootings completely wrong in their haste to be the first with the story. For example:

– It was first reported that Lanza’s mother, the very first victim of the massacre, was a teacher at the Sandy Hook school – false.

– It was first reported that Lanza also gunned down his father – false.

– It was first reported that the shooter was Ryan Lanza, the older brother of Adam – false.

– First reports of the shootings said a second gunman was arrested in the woods behind the school, but those reports were subsequently dropped without explanation.

‘Be careful and cognizant’

This is what makes the Facebook action so troubling; given that most of the “misinformation” that has been published regarding the shootings came from the corporate-owned media, it is rather hypocritical to punish individuals who are merely posting their own thoughts about what they believe happened.

Earlier reports have documented that Facebook has a habit of deleting images and posts that the social site deems are in violation of its “Statement of Rights and Responsibilities,” but which actually don’t amount to much more than political satire, conjecture or a reasonable suspicion of official narratives on current events.

In September 2011, Infowars reporter Darrin McBreen was told by Facebook staff not to voice his political opinion on the social networking website.

Responding to comments McBreen had made about off-grid preppers being treated as criminals, the “Facebook Team” wrote, “Be careful about making political statements on facebook,” adding, “Facebook is about building relationships not a platform for your political viewpoint. Don’t antagonize your base. Be careful and cognizant (sic) of what you are preaching.”


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What You Should Know To Start Building More Muscle

There are a lot of different reasons why someone might want to gain muscle. Some people do it for sport, while others do it because their job requires it. Whatever reason you have for wanting more muscle, you should find some good advice and information on how to achieve your goals. This information will be laid out in the following paragraphs.

A great method of sustaining enthusiasm for gym workouts is to go with friends. Your friends can encourage you to continue your workout routines, giving you more energy to get through them. This energy boost will help you build more muscle.

Create a training regimen that is tailored to your specific goals. While being so repetitious can appear boring, it builds muscles quickly and helps you to track your progress. There’s nothing stopping you from expanding your routine or swapping out exercises once you’ve been doing them for a while, however.

TIP! In virtually every case, your muscle-building routine should include the venerable “big three” exercises. Squats, dead lifts and bench presses all build muscle mass quickly.

Don’t cut out carbs when building muscle. Carbohydrates are what your body needs to have the energy for workouts. If you don’t eat enough of them your body can break down protein to use for energy instead. Eating sufficient carbohydrates will not only increase your workout endurance, but give you the energy you need to get through the day.

Never bypass stretching before a lifting session. It is important to stretch because stretching helps the muscles to warm up which can prevent injury. Stretching after a workout can help the muscles to relax. Another way to encourage muscle recovery is through gentle massage, which often incorporates gentle stretches.

When you workout, it is important you train with different muscles; such as, chest with back, or hamstrings with your quads. This way, one muscle can get a rest while you are working out the other. As a result, you can increase your workout intensity because you are limiting the amount of time that you have to spend in a gym.

You should eat some item prior to a workout and after it. If you are beginning, any high protein snack will help. As you get further into muscle building, you may find it useful to plan your meals even more to optimize your muscle building abilities.

TIP! Stretching should be an important part of your muscle building regimen. Regular stretching provides two benefits to your muscle building.

Use proper form when exercising. If you are picking up weights without any type of form, you aren’t helping yourself and may suffer an injury. Working out while watching yourself in a mirror will help you perfect your form.

Many people overestimate how much protein they need in their diet at the beginning of their bodybuilding efforts. If you are consuming more protein and calories than you are using, then you will gain fat instead of muscle. Increase protein intake slowly so your body can transform it into muscle well.

Get a body fat percentage reading regularly if you are trying to build muscle. Don’t go by what you weigh, because you could be gaining muscle even though you are losing fat. When seeing your weight, you may get discouraged, but remember that this does not really tell the progress of your weight training.

If you are trying to build up muscle mass, be sure to get plenty of protein in your diet. If you are not getting enough proteins, your body will have to use your muscle tissue to sustain itself while you are working out and prevent you from bulking up. You should eat one gram of protein for each pound you weigh.

Healthy Fats

Don’t cut healthy fats out of your diet when you begin lifting weights. Good fats are conducive to growing muscle mass. If your diet does not contain enough of these fats, then you will not get the muscle growth you are aiming for. Research has proven that a positive relationship exists between your testosterone and fat levels, which is an additional benefit of eating healthy fats.

About 30 minutes before you start your weight lifting routine, drink a protein shake. This will give your muscles some fuel, though it will not fill you up so that you can perform a very effective workout. A shake that contains a scoop of protein powder with yogurt or low-fat milk is ideal.

When you are trying to build muscle mass, eat plenty of whole fresh foods. Avoid pre-packaged, boxed food because that kind of food typically contains chemicals, fillers and preservatives that hurt the immune system and encourage disease. Healthy foods improve the strength and endurance of both your body and your immune system.

TIP! Stay away from steroids no matter what some experienced weight lifters tell you. Steroids interfere with the your body’s production of hormones.

Focus your weight-training regimen on squats, deadlifts, and bench presses. Those three make up the foundation of any good exercise routine. It’s proven to increase muscle bulk, build muscle strength, and improve the overall condition of your muscles. No matter the kind of regimen you set up, keep these three exercises as the cornerstones.

Be sure you take a good look at your body and know your limitations. This will help you to identify your current capabilities and to use those to determine realistic goals. When evaluating your body, consider its composition, as well as its weight.

Hopefully, you have learned some helpful information you can use to increase your weight lifting results. Review these tips regularly and find new ways to incorporate the most useful ones into your workout routine.

Short terms goals are important, but make sure they are realistic. Trying to lift too much too fast is a surefire way to sink your long-term goals and cause your body injury. After you determine your baseline strength, attempt to improve each time you perform your workout routine. You may surpass those short-term goals. This can be encouraging and make you look forward to your next workout.

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Simple Everyday Hairstyles for 2013

The fact that simple hair can’t look fabulous is a misconception as hair stylists have proved the exact opposite on numerous occasions. If you’re looking for new simple everyday hairstyles to make you look hot in 2013, the following styles stand as a perfect source of inspiration. The influences for the new 2013 hairstyles: the simple yet chic fashion trends of the spring-summer season, and there are various easy everyday hair styles to take into consideration whenever you do your hair.

The honeys that have developed their hair braiding skills can surely achieve a sexy hairstyle using their luscious length and a minimum amount of time by swishing their hair to the side and twisting it or braiding the pony loosely to achieve a messy yet highly seductive hairstyle. These easy new hairstyles have that subtle sophistication that never goes by unobserved, so if you want to look fab without spending too much time styling your locks, insert the hottest braids in and voila! A fab everyday hairstyle in minutes.
French braids/plaits, rope braids and fishtail braids are the most popular braiding techniques to try in the new season, so perfect your technique and soon you’ll be able to style your tresses on the go so you’re never caught off guard when it comes to beauty!
If you’re rocking long lengths, an up & fabulous hairstyle is the answer to your daily hair styling issues. From the vast selection of updos, the ponytail and the bun or the top knot are the most popular everyday easy hairdos and there are stylish variations that derived from every hairstyle, meaning you won’t have to wear the same look twice. Play with centered up&high ponytails featuring a sleek texture or softly waved ends or amp-up the sophistication level by braiding the ponytail and wrap it around its base to create a stylish braided bun. If you’re looking for stylish yet super simple hairstyles for long hair, top knots and stylish twists set with a hair elastic and/or bobby pins should help you achieve a stylish hairstyle regardless of your natural hair texture, so get creative and play with any of these fab up styles!

A look that will never fail is all natural, so enhance the natural texture of your hair all while making sure your locks are still packing sexy volume. Chic loose curls, sassy hair waves and sexy disheveled styles are perfect, so don’t be afraid to shake it up and play with your natural hair texture!

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Gain Muscle With These Amazing And Simple Tips

Building muscle can be a hard thing to do. It’s necessary to maintain a balanced diet and routinely engage in rigorous exercise. When you don’t attain the desired results, it can be pretty disheartening. You can increase your odds of success and keep yourself motivated by using the suggestions provided below.

Make sure you are eating food that supports your workout schedule. If you want to add muscle, protein should be increased and fat should be decreased. This doesn’t mean that you need to consume more food; this means that you need to have a balanced diet. Vitamins and supplements can help increase muscle mass more quickly.

Never skip your warm up exercises when you are working to increase muscle mass. The stronger your muscles become, the more stress you place on them and the more important it is to warm up to avoid strains and tears. If you warm up, injuries can be prevented. Prior to serious lifting, try light exercises for around five or ten minutes, then three to four light and medium warm-ups.

TIP! Don’t try to build muscle while doing intensive cardio workouts. While doing cardio is great for fitness, too much of it may negate your attempts to build muscle through strength training.

Don’t allow your workouts to exceed one hour in duration. Your body will begin to produce some cortisol, after the first hour of working out. Cortisol may block testosterone, which hurts all your efforts that you have been putting in towards achieving more muscle mass. Keeping workouts less than sixty minutes is a great way to get the most out of your workout.

Make sure that the goals you set yourself are for the short-term and are achievable. You might want to be able to lift a large amount in only a short period of time, but this is not a realistic goal. If you move too quickly or lift too much, you can injure yourself. After you determine your baseline strength, see to it that you reach for the best results in each routine. Don’t be surprised if you occasionally blow past short-term goals. Doing this can give you even more encouragement towards continuing your workout regimen.

Immune System

One problem with muscle building is that some groups take longer to develop than others. Use a fill set when trying to target the problem muscle groups. Completing 25-30 reps of an exercise which targets that muscle group a few days after you’ve extremely worked it out will increase the visible mass.

TIP! Try improved techniques for bicep curls. Usually, you fail to move the bar or dumbbell past a parallel point, which means you don’t get the full benefit of the top half of the bicep curl.

When you are trying to build muscle, make sure your diet is full of whole, fresh foods. Avoid the kind of prepared foods that come out of the canned goods and frozen food aisles. The artificial ingredients, fillers, and preservatives in them are bade for your overall health and hurt your body’s immune system. Eating healthy helps your immune system and assists you in building muscles.

Carbohydrates are important to building muscle. Carbohydrates provide the energy required to complete your weight-training exercises; if you don’t consume enough of them, your body will turn to protein for its energy needs, slowing down your progress. Eat just enough carbs to increase your body’s function, but don’t overdo it as it can lead to weight gain.

Eat lots of protein to grow muscle. One of the essential building blocks of new muscle mass is protein, so consuming too little might actually degrade your existing tissue. This is the opposite of what you are trying to achieve. It is possible to ingest about 1 gram of protein for each pound you weigh.

Developing a smart schedule for your muscle building workouts will keep your muscles growing and keep you from injury. It is recommended that novice muscle builders workout only twice each week, while those with experience can do so three times each week.

TIP! If you’re in pain, stop working out immediately. Your muscles and tendons are extremely fragile, and you do not want to push them just to bulk up.

Carbohydrates are essential to muscle development success. Carbohydrates give your body the fuel it needs to perform any exercises you want to do. When performing intense workouts, it is important to eat between 2-3 grams of carbohydrates for every pound of weight you carry, each and every day.

Perform squats wisely. The bar should rest across your back near the center of your trapezoidal muscles. This works your hips, glutes, and hamstrings extra hard, but it does allow you to squat more weight than if you did squats in another way.

While your weight training exercises are important, it is equally crucial to have a stretching program in place. There are two primary benefits to stretching before you work out. You’ll be able to prevent muscle-soreness that could keep you out of the gym. You can really open up your ranges of available motion with regular stretching, and this only assists your activities specifically focused on muscle growth.

A common mistake people make is consuming too much protein when starting their muscle building routine. This can lead to an additional amount of calories than you need, and if you aren’t exercising hard, you might gain fat instead of the muscle that you want. Try increasing your protein slowly, a few hundred calories every few days, and your body will have a chance to turn it into muscle growth.

TIP! Train by completing as many reps and exercises as possible during each session. Target fifteen lifts, allowing for a minute break between each set.

Keep a training journal. It’s important to track your muscle development progress. The easiest method for recording this information is an exercise journal. Write down they type of exercise you performed and how many reps completed. This helps track your progress, and works to build your motivation as you see how you have progressed.

Keep up your cardio regimen. While cardiovascular exercises do seem technically contradictory to building muscle, they are essential for maintaining heart health. 3 moderate cardio exercises per week of 20 minutes per session will be enough to properly exercise the heart without negating your weight training progress.

To assist you in muscle development, you should drink energy shakes made with a protein powder of high quality. Because your protein requirements during the mass-building process are so high, you may find it easier to consume your protein in the form of shakes or smoothies, rather than eating too much meat or dozens of eggs.

Stretch for at least ten minutes before you start weight training. This warms the muscles, making them less prone to injury. Stretching protects you from injuries that might otherwise interfere with your ability to exercise regularly.

TIP! When you are in an exercise routine that is focused on muscle building, you need to eliminate the alcohol from your lifestyle. A single glass of wine or beer every so often is not a deal breaker, but that’s about all.

Muscle development is not an easy task! Workouts must be intensive and regular. Make sure you pay close attention to what you eat as well. When putting in so much effort, it is pretty disheartening if you find yourself not achieving your goals. Make sure you apply these tips and you should soon be in better shape.

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ASOS Spring 2013 Lookbook

Turn your attention away from the dark, mysterious appeal of the fall fashion season towards luminous, feel-good collections that dominate the spring 2013 season. One of the brands that demonstrated the energy & style boosting power of new season fashion is ASOS and its spring 2013 lookbook will most surely get you thinking it’s time to get rid of the old and make room for the new as from the ingenue to the sophisticated, all ladylike honeys, ASOS has the perfect ensembles to accentuate your style.

Fashion designers have always underlined the word fun in fashion and finally this word becomes obvious in ASOS’s lookbook as apart from the wonderful bright color palette used, the chic designs display stylish vintage inspired lines with a modern twist, style that is oh-so-popular at the moment and which has a certain freshness that doesn’t go by unobserved.

We’ve gotten used to statement designs from ASOS and apparently this season the brand decided to juxtapose bold elements with soft and subtle lines to achieve a perfectly balanced collection that women can relate to. Putting together a chic and unique looking outfit is so much easier when you have the right props to work with and ASOS’s spring 2013 lookbook demonstrates that with the right fashion designs you can effortlessly put together a show stopping look and apparently dresses, flirty skirts, cool denim pieces and stylish tops all accessorized properly are the must haves that fashionistas should stock up on.

The symbol of femininity in fashion, the dress, is celebrated at ASOS by being the predominant creation featured in the entire lookbook. Dresses are amazing and the easiest way to a stunning, eye catching look, and thankfully the brand has focused on bringing variety with its dresses as from stylish form fitting mini dresses to A-line designs to cool maxi dresses, there’s a design that works in your advantage.
The comfort loving honeys can opt for totally addictive denim designs and classic cut trousers that have a certain retro vibe that makes jaws drop, so have a good look at the entire collection and select the items that deserve a front-row seat in your wardrobe as all the designs brought by ASOS will tempt you to revamp your style.

Once you’ve chosen your fab flirty new garments you need to focus on accessories and ASOS made sure you can choose from stylish shoes, bags and sunnies, accessories that are the ultimate fashion statement pieces, so accessorize to the max and personalize your outfit to make sure you reach that high level of style that you’ve always dreamed of reaching!

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Effective Weight Loss Advice That Works

You have tried so many diets that it’s difficult to keep count. You’ve probably tried some programs but lost motivation almost immediately. Maybe you have tried extreme dieting, using intense exercise regimens. Everyone is different, and therefore their diets and exercise plans also should be. These tips will help you to understand how weight loss works and which methods are the most effective.

If you are having trouble losing weight, you might want to look into “Alli”. This drug blocks a good amount of food fat from being digested into your body. It is removed through defecation. This and other supplements might be good for people who are trying to change their diets.

It is healthiest to each small meals each say. It’s better to eat five or six well-proportioned, small meals than to consume all your calories in just three. This helps your body’s metabolism stay high throughout the day.

TIP! To lose weight, eat lean meat, and prepare it in a healthy manner. Salsa and chutney are healthier alternatives to barbecue sauce.

Weight Loss

If you want to lose weight, try to avoid using your car as much as possible. More helpful traveling methods for weight loss include bicycling, running and walking. Your daily calories hang out in your body. If you are able to burn them, your weight loss goals will be supported.

Teaming up with a friend who is attempting to lose weight is a great way to achieve success. Work out as a team, talk about your frustrations and triumphs, and do something fun to reward yourselves when you meet a goal. Having to answer to another person makes it less likely that you will slack off.

TIP! Utilize leftovers as an excellent weight loss strategy. The easiest way to do this is to prepare your lunch as you cook your dinner.

To save some money while grocery shopping, check out the ads online for your local grocery store. This will let you get good prices on meat, fruits, and vegetables. Keep a note of the store with the best prices, and stick to your list.

Many times, people who are beginning a weight loss plan mistakenly hide it from others. If others are aware of your plans, they can help you stay motivated and offer you much-needed encouragement. In addition, they’ll avoid putting you in situations where you’ll be tempted by unhealthy food choices.

Try some chili pepper sauce. This sauce increases your metabolism so that you can maximize your overall health and weight loss. Use chili peppers on proteins like eggs and chicken. This can add new, zesty and exciting flavors into your diet.

TIP! Once you have had breakfast, only drink water. Water is the healthiest thing to drink.

Feel Hungry

When you start feeling hungry, drink a glass of water and wait fifteen minutes before eating. Sometimes you feel hungry when you actually are thirsty, or just because you are bored. Take a short walk or have some water. If you still feel hungry, then get something to eat.

Eat more yogurt to lose weight. Yogurts that are plain or low in fat are your healthiest choices. Plain yogurts are used in salads with cucumber slices, making it taste great! Try putting some fruit in yogurt to keep sugar away if you are buying yogurt in the market. Yogurt has a lot of calcium, which has many health benefits.

TIP! You might want to begin a food diary to control the amount of calories you consume. If you keep a diary of your food intake, you will be able to identify patterns and mistakes easily.

Do not forget to drink water. Drinking water can make you feel less hungry.

Eat your meals slow. Chew the foods until it is almost liquid. Thoroughly chewed food not only is easier to digest, but chewing thoroughly also give your brain time to know when you are full.

Do not let yourself quit when trying to lose weight. You might have setbacks because you aren’t eating right, or because you aren’t getting enough exercise. Do not allow these things to get the best of you. You can work around your setbacks and adjust your goals accordingly.

TIP! Charting your progress can be an effective way to track your weight loss over a long period of time. Try to weigh yourself often to see progress and remain motivated.

Keep track of your weight and other measurements from week to week. Regular weigh-ins let you see how much progress you’ve made. Keep a weight loss diary to track your progress. People who do this have a much better chance of losing weight.

You should lose around 1 kilo or 2 pounds a week. The true guide to healthy weight loss is that losing 1% of your body weight is acceptable. If you are greater than 200 pounds, it may be healthy for you to lose more than two pounds per week.

Eating with someone else can help you to reduce the amount that you eat. A lot of times, eating alone causes you to focus only on the eating and may cause you to clean your plate.

TIP! Adding green veggies to your diet can help your weight loss by using “superfoods.” This is because they are packed with minerals, fibers and nutrients to promote a healthy body.

Never rely on eating in order to feel happy. Some people truly enjoy cooking and, subsequently, eating. This is OK. Food can be a lot of fun. Just make sure there are things you enjoy as much if not more. Take up a new hobby, especially one that requires physical exertion.

Be cautious of foods advertised as low-calorie or low-fat. Many products which are labeled as low-fat or low-calorie contain chemicals that affect your metabolism.

If you love mashed potatoes, you might try substituting mashed cauliflower, instead. All you have to do is get a covered pot and cook the cauliflower florets inside with a little bit of water, you then want to add chopped onions until tender and pure it with chicken bouillon or vegetable while it’s hot with fresh ground pepper for some added taste. By doing this, you will now have a yummy side dish you can serve for your dinners that have all of the nutritional benefits of the cole family and with just a small amount of carbs.

TIP! Cooking large meals and breaking them down into smaller portions is a great way to prepare your food for the week ahead. Having a freezer that contains healthy things you can reheat whenever you want can help you not to give into ordering fast food.

You can lose weight by walking. Walking diverts blood from the digestive system, acting as an appetite suppressant and reducing cravings. You can typically burn 500 calories for each hour of walking, which is a great and easy way to burn off your dinner.

Treating yourself for achieving milestones is critical for diet success. Go to the movies, get a massage or take yourself shopping. If you’ve lost enough weight to drop a clothing size or two, reward yourself by buying new clothes that highlight your weight loss. This will give you motivation to go even further.

A lack of motivation is the number one obstacle to a successful weight loss plan. It can be easy to be motivated when you’re first starting to work out at the gym, but this can easily go away after a period of time. You have to find ways to continuously re-stimulate yourself and rededicate yourself to your original goals.

TIP! Your weight is not the only measure of your health. You will be disappointed if you are using the scale to constantly gauge your progress.

Don’t give up if you don’t succeed at first. It may take some time to fine-tune your regimen. Don’t be discouraged if you don’t see immediate results, make some changes instead. Your goals need to be realistic. You aren’t going to drop ten pounds in a couple of days. There is no point in setting a target that cannot be achieved as it is merely demoralizing. You will eventually see significant weight loss, even if you just lose a few pounds a week because it begins to add up. Be consistent!

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Countdown to the tip of the sector- Do not be snookered by Mayan calendar prophecy

(NaturalNews) The world will end in 16 days, we’ve been told. That’s when the Mayan calendar “runs out,” causing us all to cease to exist, the story goes.

It’s hoopla, of course. I guarantee we will still be here on December 22nd, and if I’m wrong and the universe really does come to an end, then, well, you can shoot me or something.

Sure, there may be some strange things happening on or around December 21st. Many people are using the Mayan calendar transition to engage in meditation marathons in order to focus on universal peace and similar vibrations. That’s all fine and good. No harm in some healthy meditation…

Other people suspect that governments might actually use the day to stage something nefarious, thereby preying on the uncertainty and fear that already exists as the day approaches. This is a legitimate possibility, so if anything does happen on December 21st or 22nd, the first question to ask is: “Did the government stage this-”

There’s always some prophecy, it seems, warning that the end of the world is arriving on a specific date. Last year I remember a few people posting on Facebook, frantically begging me to write about an approaching comet (or secret planet, I don’t remember which) that was going to collide with the Earth and destroy us all.

I never covered the topic, of course. And here we still are, amazingly.

But some people really, seriously believe in the latest prophecy fad and as a result they plan their lives around the belief that nothing will exist beyond December 21st. This does not resonate well with life tasks such as financial planning. Some people are spending away all their credit cards right now under the assumption that they won’t have to pay anything back since we will all be destroyed on the magical Mayan calendar day.

That approach to debt spending is really going to suck on December 23rd or whenever the bill comes due. In fact, it may feel a lot like the end of the world when you realize you prematurely quit your job and spent away a whole lot of money you didn’t even have (and now have to pay it back without the benefit of a trillion-dollar government bailout).

Doomsday is actually approaching, by the way, and there are lots of ways in which our current human civilization is utterly unsustainable.

There are legitimate threats to our civilization from GMOs (genetic pollution), the pillaging of natural resources, loss of top soils, the polluting of the oceans, rampant infertility caused by synthetic chemicals, and even threats from hare-brained scientific experiments that could theoretically create black holes which consume the entire planet.

None of those are fiction; they’re very real. And on top of that, there’s also the coming debt collapse which won’t actually destroy the world but will make you wish it had been destroyed due to the rampant poverty and starvation it will likely unleash.

But even with these real, legitimate threats, that’s no reason to live your life as if it’s all coming to an end, because in truth nobody knows the timetables on these things. The economic collapse, for example, could happen tonight or maybe in ten years. It’s hard to tell exactly when things will reach a point of collapse. So while it’s smart to be prepared for the unexpected, it’s not prudent to allow your entire existence to be dominated by the thought that it’s all coming to an end on a specific calendar date.

Unless God himself broadcasts a multilingual message from the heavens that announces a specific time and date that he’s going to “end the simulation” and close the cosmos, you would be wise to stay on course with your life and not bet all your cards on a prophecy dreamed up by ancient humans who hadn’t even developed an alphabet yet.

About the author: Mike Adams is a natural health researcher, author and award-winning journalist with a passion for sharing empowering information to help improve personal and planetary health He is a prolific writer and has published thousands of articles, interviews, reports and consumer guides, and he is well known as the creator of popular downloadable preparedness programs on financial collapse, emergency food storage, wilderness survival and home defense skills. Adams is an honest, independent journalist and accepts no money or commissions on the third-party products he writes about or the companies he promotes. In mid 2010, Adams produced, a natural health video sharing website offering user-generated videos on nutrition, green living, fitness and more. He’s also the founder of a well known HTML email software company whose ‘Email Marketing Director’ software currently runs the NaturalNews subscription database. Adams also serves as the executive director of the Consumer Wellness Center, a non-profit consumer protection group, and enjoys outdoor activities, nature photography, Pilates and martial arts training. He’s also author a large number of health books offered by Truth Publishing and is the creator of numerous reference website including and the free downloadable Honest Food Guide. His websites also include the free reference sites and Adams believes in free speech, free access to nutritional supplements and the innate healing ability of the human body. Known as the ‘Health Ranger,’ Adams’ personal health statistics and mission statements are located at

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Getting Fit Can Be Easier Than You Think

Whether you’ve just started working out or if you’re a seasoned athlete, knowledge is an important part of being fit. Knowing how your body works and how to best improve your level of fitness can make a world of difference. You will get better results when you simply use the tips laid out here.

If your laundry list of excuses is keeping you from exercising, try setting aside a specific time slot for your fitness endeavors. At the end of the day you should determine whether your excuse was true or not. Your excuse probably wasn’t valid.

To build up to sprinting, first try speeding up your normal runs. You can do this by having your foot land under you. Use your toes to move yourself forward. You will need to practice this procedure, but you will gradually increase your running speed.

Always pay attention to proper form when you are exercising your biceps. If you aren’t, you can damage your muscles. Lifting correctly requires you to extend the wrists in a backwards angle and hold. Then, gradually let the wrists return to a typical posture. This will help build bicep muscles properly.

TIP! Large muscle groups suffer less fatigue than their smaller counterparts. Though it is tempting to jump in with commercial machines right off the bat, consider starting with dumbbells and gradually progressing to barbells first.

Weight Loss

To make weight loss go more quickly, raise the density of your exercise programs. Performing a larger number of movements in a shorter time span will boost your weight loss success. Increase the density of your workouts by shortening your breaks or removing them altogether. This is a great way to increase how much weight you’re losing.

The sooner you give up smoking, the sooner you can begin to recover your health and lower your risks of smoking related diseases. Quitting smoking at any age is a great decision. This will increase the amount of time you have left to live, as well as reduce further health complications. Quit smoking, and take good overall care of yourself.

Reward yourself for your accomplishments. Make short term goals and establish what reward you will get for accomplishing these interim goals. Small reward systems like these can be a fantastic way to keep yourself motivated and keep tabs on your progress.

TIP! Sometimes seeing a professional for advice on your fitness goals is the best way to construct the most achievable and healthy goals. Finding a nutritionist with a nice price is easy if you want one meeting.

There are many places you can search for fitness routines that involve people with disabilities. Search online or check with a local community center, gym or college to see what course offerings there are for people with a disability. You should also check out sports medicine clinics in your area, and see if they can provide you with referrals.

Do not eat immediately before exercising. Exercising on a full stomach can make you sluggish and queasy. This can lead to nausea and vomiting. Eat something very light before you workout and eat a larger meal afterward.

Try actually doing the exercises that you do not normally like to do. This will get you into the mindset of doing exercises you are most likely weakest at. Add these weaker exercises to your normal workout routine, and just keep practicing them.

A good rule of thumb is to avoid exercising if you feel poorly. If you get sick, your body is a little more weak because it’s working hard to heal. It’s difficult or impossible for your body to get stronger or build muscles while it’s doing this. Wait until you feel better to work out again. When you are sick you should rest and eat well.

TIP! Are you wanting to shed some pounds? Then, do it. Or get fit to improve your health! The only caveat is that you should always be doing these kinds of things, just for yourself and not for anyone else.

When you are doing crunches, blend in some classic sit-ups. The bad reputation of sit-ups is due to improper form. Be careful not to anchor your feet when doing any kinds of sit-ups, though. Anchored sit-ups are bad for your back muscles.

Using the tricks you just learned can help you improve your fitness routine, regardless of who you are. When you understand and learn about proper fitness, you will achieve better results from your exercise. Keep in mind the tips that you found here, and before you know it, you will be in excellent shape!

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Sandro Fall/Winter 2012 Lookbook

Have you pretty dolls been introduced to Sandro- Yes, Sandro, the already renowned French label that delivers, season after season, seriously stylish goods for every trendsetter who’s not afraid to shun stereotypes and turn heads trying outstanding combinations. And this fall makes no exception as Sandro’s collection is filled with oh-so-cool clothes and accessories that can add instant interest to your wardrobe. We’ve already got our eyes on a few uber-fashionable pieces!

So, we took a peek at Sandro’s fall/winter 2012 lookbook and discovered an array of to-die-for eye-catchers that can easily upgrade our closet. There are t-shirts and tops, sweaters and cardigans, dresses and skirts, shorts and pants, jackets and coats, shoes, and covetable accessories! Well, just everything we need when it comes to this season’s essentials.
Therefore, get ready to brave the cold weather without having to compromise your style! Most-wanted items- Check out the label’s lookbook and you’ll certainly find lots of wow-worthy pieces!

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Bodybuilding Tips That Anyone Can Try

Bodybuilding is not just a result of hitting the gym to bench press large weights. Many factors come into play in the bulking-up process. Check out the tips presented here to give you better idea of what it takes to successfully build sculpted muscles.

When you are building muscle, you have to increase your daily calories to offset the increased activity. There are a number of online calculators to help you calculate what your caloric need is, for how much muscle you hope to build. When you know this number, increase the protein and carbs in your diet to reach your daily caloric intake goal.

To build larger muscles, eat lots of protein. Protein synthesis is how your body sets aside excess protein for muscle building. During this process, muscles get larger and stronger. Protein can especially be found in meats and poultry.

TIP! Mix up your grip. To get more strength, use a mixed or staged grip when doing deadlifts and rack pulls.

A great way to motivate yourself is by making short-term goals and once you reach these goals, reward yourself. Since gaining muscle involves a long-term commitment, it is important to stay motivated constantly. You can even come up with rewards that will help you in your bodybuilding journey. If you were to treat yourself to an occasional massage, it would help your recovery by increasing blood flow to your muscles, helping you relax, and alleviating soreness, allowing you to return to your workouts well-rested.

Protein powder is a great addition to your diet and a quick and easy way to create an energy shake. Since you will need to consume a lot of protein to build muscle, you might appreciate an easy-to-prepare alternative to endless servings of meat or eggs.

Do not always do exercises in the same order. Don’t just do the same routine day after day. If you do every exercise session in the same order, then you won’t have the opportunity to work the last muscle group on the list as hard because it will be tired. If you start your workout focusing on these muscles on occasion, you could get a great workout and they will produce more growth.

Don’t forget to take creatine for muscle growth. By making it easier for you to do more reps with heavier weight, creatine can boost the size and strength of your muscles by as much as 5-10 pounds in the first month you use it. Aim to consume roughly three to five grams before you begin working out and a similar amount after you finish your workout for the maximum effect.

TIP! When you lift weights, your technique has more importance than how much weight you lift, how quickly you do the sets or how often you do them. Each particular exercise in a routine should be carefully practiced and thoroughly mastered.

When attempting to build muscle, it is a good idea to eat enough food overall. You should eat enough to gain a pound every week. Seek out ways to get more calories, and if you should not see any weight gain after two weeks, think about consuming more calories.

When you are formulating a diet to aid in your muscle-building efforts, do not neglect carbohydrates. Carbs provide you with energy that you will need for your workout. By not consuming enough carbohydrates, your body is going to use protein for energy. Eating sufficient carbohydrates will not only increase your workout endurance, but give you the energy you need to get through the day.

Be sure you set some realistic goals for yourself. There are limits you have to set for yourself that are realistic. Benching 300 pounds within your first month or two is just not going to happen. Once you know what your baseline is, try to beat it moderately each time you exercise. You might even surprise yourself by surpassing the short-term goals you set. This will keep you motivated to continue improving.

Get better at bicep curling. Most people don’t move the barbell past the point where it is parallel to your body, thereby not getting the full results of the exercise. However, the upper part of the movement can be the most beneficial part of bicep curls. Just go ahead and do some seated barbell curls to fix this.

TIP! Record your program results in an exercise journal. It is vital that you keep a record of your achievements when striving to increase your muscles.

Try adding plyometric exercises to your workout regimen. These exercises allow you to develop your fast-twitch muscle fibers, which help to stimulate muscle growth. Plyometrics are like ballistic moves in that they require some acceleration. For example, if you were doing plyometric push-ups, you would propel your body upward by removing your hands from the floor as you complete the movement.

Try taking photos naked every few days. By seeing yourself in a mirror, you will be able to see your progress. The photos will give you something concrete that you can look at to see just how much progress you have really made over the course of time.

Try to get in as many reps and sets as you can during each weight training session. You should include a minimum of 15 lifts with breaks that are no longer than one minute. When you do this your lactic acids keep flowing and help stimulate muscle growth. If you do this a couple of times each session, you will see great results.

An excellent method of getting around muscles that are limiting you in certain exercises is pre-exhaust. As an example, you may find that your bicep muscles fatigue earlier than your lats when doing rows. You can correct this by doing isolation-type exercises, like straight arm pull-downs that won’t overly-stress the biceps. Once your lats are pre-exhausted, you can take on exercises like rows without weak biceps setting you back.

TIP! Ensure that you carefully examine your body in order to determine the things that you can do and the things you can’t do. This can help you to develop an effective plan and set solid, yet realistic goals when it comes to your exercise regimen.

Having a strict schedule for your workouts will prevent injuries and help you gain muscle. Newcomers to the world of weight training must restrict themselves to two intense workouts weekly, whereas experienced fitness buffs can perform three such workouts every week.

Muscle Development

After reading this article, you should be aware of how easy it is to change your daily habits to incorporate techniques for successful muscle development. With the information you have just learned, start your muscle development routine right away so you can see those results.

If you want to gain muscle mass, you should be dead-lifting, bench-pressing and squatting. These exercises will whip you into shape quickly. These three are the primary focuses, but there can also be other exercises.

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Massimo Dutti Special Events Holiday 2012 Lookbook

So, are you darlings ready for the party season- Did you manage to stock up on some uber-stylish goodies in order to make your festive ensembles totally unforgettable- If you’re still hunting for the perfect pieces, you should definitely have a nosey at the latest Massimo Dutti lookbook for the holiday 2012 season filled with clothes and accessories that guarantee to take your styling to new heights. So, get ready to turn heads choosing from the Spanish brand’ wide range of one-of-a-kind pieces.

Lovely model Barbara Palvin strikes a pose for Massimo Dutti’s Special Events lookbook rocking some really cool and chic goods from the brand’s newest collection. There are some really feminine and elegant pieces and loads of jaw-dropping details that will give a dramatic turn to your holiday wardrobe.
Light up the room this season and don’t be afraid to turn heads! This is the right moment to start making unexpected, notice-me-now combinations. Massimo Dutti has a great offer for you bringing, once again, a gazillion of super fashionable pieces. Therefore, take a sneak peek at these classy and chic clothes and covetable accessories, choose your favorite stunners and let’s party!

The new Massimo Dutti line features fantasy boleros with precious gems, delicate silk tops, flirty tulle skirts, elegant dresses, fur collars and capes, velvet blazers, wide-legged trousers, wax coated jeans, but also hats, patent leather court shoes, and sophisticated clutches. Check them out!

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The insanity of avoiding magnesium

(NaturalNews) Below, I present a lengthy case history as an illustration of a medical system no longer serving the public as it ignores the amazing properties of magnesium that could revolutionize health care. It was sent to me as a testimonial to the miracle-working powers of magnesium.

As Albert Einstein said, “Insanity can be defined as a person or persons doing the same thing over and over again while expecting a different outcome.” The current allopathic medical system is insane. Every one of the following diagnoses given to this man was in error. His underlying diagnosis is severe magnesium depletion likely induced by 30 years of blood pressure medications that drain magnesium from the body. Keep in mind that the following scenario is happening to millions of people all over the world who have put their faith in drug-based allopathic medicine.

“Dear Dr Dean,
Firstly we’d like to congratulate you on your recent award from the Heart Rhythm Society. (I was awarded The Arrhythmia Alliance Outstanding Medical Contribution to Cardiac Rhythm Management Services Award 2012 at The Heart Rhythm Congress organized by the Heart Rhythm Society (HRS), Sept, 2012.) Well and truly deserved, in our opinion. And thank you for the wonderful advice and magnesium knowledge you are sharing with us all.

Well, we have a magnesium miracle, too, (thanks to you and my ‘bible,’ ‘The Magnesium Miracle’) – which we’d like to share with you – a bit long though, I’m sorry – but there’s just so much good news.

Over three years ago, at age 59, my husband was diagnosed with Diabetes Type 2, followed a few months later by a diagnosis of Parkinson’s disease. Then, a month later (after many months of exploratory scans etc., trying to find the cause of his ongoing pain) he was diagnosed with chronic pancreatitis – even though he had no prior pancreatitis attacks nor any history of gall bladder problems or alcohol abuse. The CT scan showed ‘small’ calcifications on the pancreas.

He collapsed in the specialist’s office during the chronic pancreatitis diagnosis and was further diagnosed with arrhythmia. He did have a blood pressure issue for the prior 30 years. In the 1990s he had 2 liver biopsies due to ongoing elevated liver function blood tests – put down eventually to ‘strange pathology’ in the absence of anything untoward. He also had couple of heel spurs over the years.

But now, his body was just breaking down – and quickly.

Our family was astounded. We always ate ‘healthily’, loved our veggies, salads, fresh foods, cooked virtually all our food at home, and ate minimal junk, and minimal alcohol. Obviously we could have done a lot better but certainly weren’t slack about how we lived. And apart from his blood pressure we thought he had nothing much else happening health wise.

Following his multiple disease diagnosis, the usual cocktail of meds was given to him (in addition to Ramporil & Noten for BP -2 x day for 30 yrs), Lipitor, 8 months before the chronic pancreatitis diagnosis, although he had no cholesterol problems, Metformin (Diabex 3 x day) for Diabetes, Creon Enzymes and Somac for the pancreatitis and codeine for pancreatic pain etc.

He was walking death. He had no energy, was out of breath as well as suffering great pain and losing weight dramatically and very, very scared as he watched himself deteriorating daily.

His GP of 10 years said he’d increase the meds and prescribe opiates as required. His attitude was ‘What can you expect, you’ve got chronic diseases, there’s nothing else you can do about it, they’ll just get worse.’ Nice guy!!

My husband was put on an Invalid Pension – this said it all from his point of view – he was totally gutted. We live in a regional area, a beautiful place, but a problem medically, as the good docs have years of long waiting lists, and the young, foreign doctors only stay 12 months or so to fulfill their obligations then go back to the cities to practice. So we make do with who we can get, in our case a doctor who doesn’t believe the patient should be proactive in their treatment and totally closed minded.

My husband had a total meltdown one night – including hallucinations, anxiety, unable to sleep for fear of dying etc. We were able to get an emergency appointment with another Dr within his GP’s practice as his usual GP was away. She spent 90 minutes reading his notes, consulting medical books etc., trying to find what was happening. Eventually she said that all his blood tests going back to 2006 showed consistently very low calcium levels. She made immediate arrangements for him to be seen at the local hospital for further testing (Saturday afternoon), where they also included mg testing and found him to have both hypocalcaemia (.47 mmol/L) and hypomagnesmia (1.86 mmol/L). They gave him IV magnesium, with immediate and virtually miraculous results. They took over with daily testing and gave him another magnesium IV two weeks later because levels went down again.

They also prescribed magnesium oxide (which we now know has very low absorption), and calcium. When we went back to his GP and asked him about the low calcium level for 3 years – he said it wasn’t ‘very low’, and that magnesium was ‘just a fad’. Meanwhile, he was getting light-headed and wobbly as his BP was getting lower on the magnesium.

Two weeks after the first IV magnesium, all BP meds were stopped and he hasn’t had high BP since then. It’s been over 3 years now since this journey began. The GP would still not recognize it as anything other than ‘one of those things.’ After 30 years of meds- We don’t think so!

We left his surgery and made an appointment with a Naturopath – and had a totally different experience. Fortunately we had the foresight to ask the hospital doctor for copies of the blood tests they did, and we have copies of every report, scan and blood test he’s had from specialists, GP etc., since. Our GP gives them grudgingly, but can’t by law refuse. From this point and for 2 years, I kept an in depth daily journal of my husband’s illness – which has been a fantastic help to refer back to when things go blip on the radar.

Between the time the arrhythmia was picked up in the specialist’s rooms and the time his stress test was booked (about 2 weeks over Xmas), he had been given IV magnesium and started on oral magnesium with the Naturopath. He passed the stress test with no problems, so no meds were required. His GP had been warning him of cardio visits and possible stents being inserted.

At this point I’d started my own research on the net and found your website and book, ‘The Magnesium Miracle’ and bought 2 copies. I also have your e-book ‘Death by Modern Medicine’, your ‘Future Health Now Encyclopedia’ and am a member of your online wellness program, Completement Now. For a person like me, whose nursing experience and medical knowledge combined would fit on a postage stamp and still have space, discovering you was a momentous day in our lives, and life-changing. Sorry if that sounds gushy & corny – but it just was. I believe you saved my husband’s life.

I have learned so much to help him from my little, very dog-eared ‘Magnesium Miracle’ bible, and the information relating to his illnesses I’ve gleaned from reputable sites and forums on the net. From what I’ve read in your book, it wasn’t hard to work out that magnesium deficiency was probably the cause of ALL of the medical problems he now has, and had in the past (BP, spurs, even the calcifications of his pancreas), and his body couldn’t cope any longer.

The Naturopath agrees. It makes me very angry, but in the big pharma world – just a bit of collateral damage, I guess. How many others who never find this information… grrrr!

Unfortunately, just as he was starting to make great progress, we went through another failed experiment in allopathic medicine. He fell into depression; he was always a bit anxious in nature, but never needing meds, and never had depression before. He became so depressed his psychiatrist couldn’t find a drug that worked without huge side effects. They asked if he would consent to hospitalization to find something to help him. Huge mistake.

They tried massive doses of anxiety and anti-depressives, not taking into account his Parkinson’s, which up until then wasn’t bad enough to warrant meds. He was doped out of his brain, so sick, and developed severe Parkinson’s symptoms – couldn’t hold a cup, cutlery, dress himself etc. And on top of all that they wouldn’t believe me that he had a magnesium deficiency despite the evidence from previous blood tests. And they wouldn’t allow any of the naturopathic meds as they considered the amount he was taking excessive. And of course we didn’t have a GP to back us.

By the time they did their own tests and found he had a huge and on-going magnesium deficiency, worsened by the anxiety and antidepressant meds they were feeding him, the damage had been done. He ended up on Sinemet because the symptoms were too severe to reverse.

Three years later, my husband has long ago ditched Lipitor, Metformin, BP meds, Somac, codeine etc. He is now basically non-diabetic with normal blood sugars every 3 months for the over 2 years. He still has no cholesterol problems; liver function tests are normal for the first time since the 90′s; no problems with his pancreas although he does take enzymes. His Neurologist, who saw him at his worst, now says he makes his day whenever he attends his 6 monthly check-ups with in-house PD physical tests – and tells him, whatever he’s doing, just keep doing it. His psychiatrist said he couldn’t believe the change in him – he thought he was going to die. Unfortunately probably because of the Parkinson’s disease, the depression still persists if he’s off the SRRI (Citalopram), so we have to accept and work with some of the meds, and increase his magnesium, which isn’t so bad, considering how he used to be. Maybe soon he might be able to reduce the SRRI gradually seeing as he’s doing so well.

A recent comparative CT scan of his pancreas taken at our request, showed that the small calcifications are still there, but nothing has worsened – so that’s a real bonus. And no further heel spur problems, so the magnesium is keeping the calcium properly dissolved and the calcium is now doing its proper job and not attaching itself to the soft tissues.

My husband has no problems with either constipation or insomnia, which are so common with Parkinson’s disease. And with his vitamin B supplements he has so much energy I find it difficult to keep up with him. People can’t believe how well he is and many have said they thought he was dying. This year has been his best yet. My husband takes approximately 1700mg elemental magnesium every day – and 500mg calcium. It’s a lot. I use extra Ancient Minerals Magnesium Oil when he used to complain of muscular and pancreatic pain which gave him relief in conjunction with heat packs.

In your book you mentioned that when consuming large amounts of magnesium, over time the body would be saturated and the dose may need to be lowered slightly. He was starting to get loose bowel movements that I couldn’t put down to anything else but too much magnesium. But his mg serum levels are never any higher than .8mmol/L. (towards the bottom end of ‘normal’).

To test the saturation theory, I held back a dose of magnesium and this worked to normalize his bowel movements. This situation coincided with the psychiatrist deciding to get an EKG to check his heart Q-T intervals following the release of new information on possible side effects of taking Citalopram in excess of 40mg/day – even though his dose doesn’t exceed this. This was followed by an echocardiograph. The echo showed arrhythmia (atrial fibrillation) and he was referred to a cardio specialist.

A routine blood test taken at this time showed mg levels had dropped to .7mmol/L. His GP said that he’d spoken to the cardio who would be putting him on Warfarin. We couldn’t believe he’d come this far only to have it all come crashing down, and we both worried for 6 weeks until the appointment. In the meantime, after again consulting your book, I started to rub his back with 20 sprays per day of Ancient Minerals, (and still withheld the dose of oral magnesium to stop the laxative effect) and after about 10 days, I could no longer hear his irregular heartbeat. Everything was normal, strong and regular to my ear on his chest anyway.

The cardio did another ECG. It was perfect – no problems and as a compromise to the Warfarin asked him to take one half aspirin/day instead with a review in 6 months. Not perfect, but way better than Warfarin, and we may be able to delete this too in due course.

The next blood test shows the magnesium level rose again back to .8mmol/L. Proof that we have to keep his mg levels to this number or he develops arrhythmia. We did try taurine because you suggest it for heart problems, but unfortunately he was not able to tolerate it!

We grow most of our own veggies and copious herbs organically with the addition of magnesium into the soil and a fertilizer. Living in a sub-tropical climate we grow beautiful fruit – mangoes, macadamia nuts, citrus, berries, figs etc – and coffee, which we process ourselves and limit to 1 cup/day. I’m fortunate to have a man who loves good, healthy food so everything we can possibly make at home is done here – that way we know what’s in it and can tweak it to suit us and without unknown additives, preservatives, or refined products. We aren’t puritans but just try our best.

We’re always tweaking recipes to make them as nutritious as possible without him missing out on the foods he’s always loved, and enjoyed including Thai curries and similar foods by tweaking and so far no further pancreatic problems. To this end I’m following the Weston A Price/Sally Fallon concepts, within reason – i.e. olive and coconut oils, fats, grains, nuts, seeds, etc – but nowhere near as much fat as they use; and small portions of meat, chicken, fish and huge salads or veggies and herbs.

Also starting to experiment with fermented veggies using whey that sounds like an alternative to the probiotic properties of kefir to which my husband is sensitive, though I put it into my breads and cooking without a problem. Over time he has put on some of the weight he lost (which the GP said he wouldn’t because of pancreatic insufficiency) and has stabilized.

We’re still on the lookout for an open-minded GP who will work in with us and the Naturopath, and at least take an interest in what my husband is taking rather than telling us to please ourselves what he takes or who he see. But perhaps because of his dis-interest, we’re learning so much about how to read the med reports and tweaking to get things back on track, so it’s not without its plusses. And if we can slow these chronic illnesses down as long as possible – we’re winning – thanks so much to you Dr Dean.”

What an incredible story!

It’s quite possible that this gentleman has a case of magnesium wasting. It’s diagnosed by doing a 24-hour urine for magnesium and then getting a measured amount of magnesium in an IV after which you do another 24-hour urine to see how much your body flushed out. Magnesium wasters flush out a lot of magnesium, and may need four times the normal dose – or more!

The couple asked about my ReMag product that I’m private labeling and if it would work with her husband’s current magnesium regime. ReMag is a Pico-Ionic magnesium that’s absorbed directly at the cellular level. I use this form of magnesium because you can use high amounts and not get the laxative effect until all the storage sites of magnesium are saturated. When dealing with serious magnesium deficiency, many other forms of magnesium will cause the laxative effect long before magnesium saturation. For example, I’ve used four times the recommend dosage for atrial fibrillation and other heart conditions and found it just as effective as IV magnesium. ReMag is also in a base of 72 other ionic trace minerals, which I’m sure the body uses in ways we haven’t even studied yet.

As for the 500 mg of supplemental calcium. I ask people to consult food lists and check the amount of calcium they are getting in their diet and even in their water. If it’s close to 700mg, then they don’t require a supplement. Even drinking a cup or two of bone-broth every day can give you enough calcium for all your body functions.

I recommended that her husband continue with Ancient Minerals Magnesium Oil because Dr. Norm Shealy says that transdermal magnesium stimulates DHEA receptors in the skin and helps balance that hormone. You can also use 2 cups of Epsom salts in the bath for transdermal magnesium absorption. If there are any issues of sluggish bowel movements, I recommend Natural Calm magnesium citrate powder to be taken in water.

Also, for the treatment of depression and to help wean off SSRI’s I recommend EMPowerplus at This natural formula is 90% effective compared with antidepressants which are only 40% effective. This means that drugs are even less than the 50% effectiveness rate show with placebo!

Truehope has funded 20 clinical trials in hospitals and universities with the results published in peer reviewed journals. I know the “inventor” and owner of the company, Tony Stephens. He formulated it with a friend, David Hardy, who is a pig farmer! At church one day, Tony told David he was desperate for a solution because his wife had committed suicide on Prozac and two of his kids were also depressed and he didn’t want to lose them too! David told Tony that he put together a vitamin/mineral formula for his pigs when they got depressed! So, Tony and David formulated a similar product for humans and in the process have saved thousands of lives and minds.

About diet, I agree with the writer’s summation that the Weston A. Price approach is the most sensible out there but I also don’t use as much fat as they recommend. It’s a high protein diet with the focus on natural foods. You can find out more by going to the Weston A Price website.

I think this letter speaks for itself. It shows the supreme arrogance of allopathic medicine that makes people believe it’s got all the answers when it doesn’t even know the questions! My magnesium-genius friend, Morley Robbins just asked me why there is no curiosity in doctors that makes them not ask why their patients aren’t getting better, why they are getting fatter and why drugs don’t work.

The basic answer is that in medical school we were told that our training would teach us ALL there was to know about the diagnosis and treatment of disease and if we came across something that wasn’t taught in medical school then it was either a lie or quackery! That means nutrition, homeopathy, herbalism, acupuncture, naturopathy – all lies and quackery. How else can a supposedly-educated doctor say that the most important mineral in the body IS A FAD!

Unless a doctor has a mystical revelation (which sometimes occurs when he/she or a family member gets sick) they never leave the confines of allopathic medicine. There is also the very serious threat of losing their license if they step outside the standard practice of medicine that keeps doctors in check. The current monopoly in medicine of allopathic drugs and surgery as the only treatments is crippling our society and is unsustainable. People have to learn how to take care of themselves in very basic ways to avoid doctors, hospitals and drugs.
Besides the fact that magnesium is deficient in the soil, cooked and processed out of our food and we’re eating a fifth of the amount we got 100 years ago, the most shocking fact is that all drugs deplete magnesium. Drugs that doctors prescribe to help you are just as likely harming you. Here’s what I wrote in my book, ‘The Magnesium Miracle’.

“Ironically, one of the foremost magnesium experts, Mildred Seelig, M.D., began her research career in the 1960s working for drug companies. It was there she first noticed that many of the side effects of drugs were actually magnesium deficiency symptoms. It seemed to her that many drugs cause increased demand for and utilization of magnesium – for example, by creating acidity in the body, which then draws on available magnesium from the cells to try to neutralize the acid and minimize its toxic effects. Other drugs seemed to deplete magnesium from the body or, conversely, manifest their positive effects because they pulled magnesium from storage sites and increased the level of magnesium in the blood.”(14

So, in effect, when you take a drug, magnesium, like the true heroine she is, will rush in to help offset the drug. In doing so, you can experience some magnesium benefits. IN FACT, the so-called “beneficial” effects of many drugs may be due to this flood of magnesium. Of course, that can only happen for so long before a person’s magnesium stores are totally depleted. THEN, after 6-8 weeks the drug side effects really take hold. Sounds familiar doesn’t it. Drug companies MUST know this. They were told by Dr. Seelig in the 60′s what was happening. But they obviously didn’t listen to her. That’s why she quit and went full-time into magnesium research.

I thought magnesium supported 325 biological enzyme systems on the body but the count if more like 1,440, or 80% of the 1,800 we know about. So, magnesium makes your body work well and it also makes most other supplements work properly in as well. Please make it a point to save someone’s life today – simply tell everyone you know to investigate magnesium as a solution to dozens of symptoms they may be having!

If you are not taking magnesium already, please start taking it right now! You can see my recommendations under Resources on my website. And if you are already taking magnesium, then take more! I said in the beginning that magnesium could revolutionize health care and I mean that wholeheartedly. Go to the non-profit Nutritional Magnesium Association for more information about magnesium (

About the author:
About the author:
Dr. Carolyn Dean is The Doctor of the Future. She is a medical doctor and naturopathic doctor in the forefront of the natural medicine revolution since 1979.

She has two published patents on novel health products and more in the pipeline.

Dr. Dean is the author/coauthor of 30 health books (print and eBooks) including The Magnesium Miracle, IBS for Dummies, IBS Cookbook for Dummies, The Yeast Connection and Women’s Health, Future Health Now Encyclopedia, Death by Modern Medicine, Everything Alzheimers, and Hormone Balance.

She is the Medical Director of the non-profit educational site – Nutritional Magnesium Association ( Dr. Dean has a free online newsletter and a valuable online 2-year wellness program called Completement Now! and runs a busy telephone consulting practice. Find out more at

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Bad air may be destroying your brainpower

(NaturalNews) A memory that slips with age and progresses into the dreaded nightmare of dementia is often considered just a part of growing old. But a growing body of evidence shows lifestyle has a huge impact on causing thinking problems in the elderly. Now, new research recently presented in San Diego at The Gerontological Society of America’s (GSA) 65th Annual Scientific Meeting shows the air you breathe could be damaging your brain. Living in areas of high air pollution can lead to decreased cognitive function in older adults, according to the study which analyzed data from the U.S. Environmental Protection Agency and the Health and Retirement Study.

“As a result of age-related declines in health and functioning, older adults are particularly vulnerable to the hazards of exposure to unhealthy air,” researcher Jennifer Ailshire, PhD, a National Institute on Aging postdoctoral fellow in the Center for Biodemography and Population Health and the Andrus Gerontology Center at the University of Southern California, said in a media statement. “Air pollution has been linked to increased cardiovascular and respiratory problems, and even premature death, in older populations, and there is emerging evidence that exposure to particulate air pollution may have adverse effects on brain health and functioning as well.”

This is the first study that demonstrates how exposure to air pollution influences cognitive function in a national sample of older men and women. Ailshire concluded that fine air particulate matter (comprised of particles that are 2.5 micrometers in diameter and smaller), when inhaled, can deposit deep in the lung and possibly the brain and may be an important environmental risk factor for a reduced ability to think and remember accurately.

The researcher studied data on 14,793 white, black, and Hispanic men and women aged 50 and older who participated in the 2004 Health and Retirement Study, a nationally representative survey of older adults. Then the individual data were linked with data from the 2004 annual average levels of fine air particulate matter collected by the Environmental Protection Agency’s Air Quality System monitors across the country. Cognitive function (which consisted of tests assessing word recall, knowledge, language, and orientation) was measured on a scale of one to 35.

Ailshire discovered that people living in areas where there were high levels of fine air particulate matter scored poorer on the cognitive function tests. The association remained even after accounting for several other risk factors — such as age, race/ethnicity, education, smoking, and respiratory and cardiovascular disorders.

So just how much of a brain scrambling impact could dirty air really have- It appears that breathing polluted city air could make your thinking processes age more quickly than they would if you breathed clean air. The study found that fine air particulate matter exposures in cities with air pollution ranged from 4.1 to 20.7 micrograms per cubic meter — and every ten point increase was associated with a 0.36 point drop in cognitive function score, which is roughly equal to aging three years.

The study is more evidence that what we do to our bodies can make a big difference on how well we think and whether or not we avoid dementia. As Natural News previously reported, for example, scientist William B. Grant, PhD, of the Sunlight, Nutrition, and Health Research Center (SUNARC) believes a lack of vitamin D could be the cause of mind-robbing Alzheimer’s disease and other vascular dementia. What’s more, researchers at Massachusetts Institute of Technology (MIT) have discovered that a combination of naturally occurring nutrients can do what Big Pharma drugs can’t — potentially improve memory in people diagnosed with dementia.


About the author:
Sherry Baker is a widely published writer whose work has appeared in Newsweek, Health, the Atlanta Journal and Constitution, Yoga Journal, Optometry, Atlanta, Arthritis Today, Natural Healing Newsletter, OMNI, UCLA’s “Healthy Years” newsletter, Mount Sinai School of Medicine’s “Focus on Health Aging” newsletter, the Cleveland Clinic’s “Men’s Health Advisor” newsletter and many others.

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Top 20 airports where TSA thugs are likely to steal your stuff

(NaturalNews) A Freedom of Information Act request by ABC News has revealed the 20 U.S. airports where the most Transportation Security Administration (TSA) employees have been fired for stealing from travelers.

Overall, nearly 400 TSA employees were fired for theft between the years 2002 and 2011. Of the airports ranked among the top 20 in firings, 16 were also among the 20 busiest in the country – although their rank in terms of passenger traffic did not always correspond to their rank in terms of TSA theft. Miami International Airport fired the most employees, even though it is only the 12th busiest airport in the country. And Salt Lake City International, Washington Dulles, Louis Armstrong New Orleans International and San Diego International all ranked among the top 20 in terms of firings, but are not among the country’s 20 busiest airports at all.

The top 20 airports in terms of firings for TSA employee theft were: Miami International Airport with 29, JFK International Airport with 27, Los Angeles International Airport with 24, Hartsfield-Jackson Atlanta International Airport with 17, Las Vegas-McCarren International Airport with 15, Dallas/Fort Worth International Airport with 14, New York-Laguardia Airport with 14, Newark Liberty Airport with 12, Philadelphia International Airport with 12, Seattle-Tacoma International Airport with 12, Orlando International Airport with 11, Houston-George Bush Intercontinental Airport with 10, Salt Lake City International Airport with 10, Washington Dulles International Airport with nine, Detroit Metro Airport with seven, Louis Armstrong New Orleans International Airport with seven, Boston-Logan International Airport with six, Denver International Airport with six, San Diego International Airport with six, and Chicago O’Hare International Airport with five.

Between them, these 20 airports accounted for more than 63 percent of TSA theft-related firings nationwide.

“Honest” and “hard-working-”

ABC revealed the information on airport firings after conducting a test in which iPads were left behind at the security checkpoints of various major airports. Although the majority of the iPads were eventually returned, the one left behind at Orlando International Airport simply vanished. Two weeks later, ABC News employees used a tracking app to locate the stolen iPad at the home of one of the airport’s TSA employees.

Writing on, Adan Salazar said, “The agency told ABC that a majority of its workers are honest, hard-working individuals, but we are constantly bombarded with unbelievable stories regarding their sub-human treatment of passengers.”

“This month alone, we’ve been subjected to a deluge of TSA horror stories, such as a dying woman being forced to remove her bandages and having her IV bag full of saline solution broken in full public view, a TSA worker caught stealing $500 from travelers as retaliation for complaining, TSA confiscating cameras and deleting footage, an FBI employee coming forward with a TSA molestation claim, a frequent flyer recounting how the TSA smacked his testicles and more.”

Salazar also referenced the practice of TSA personnel at the Columbus, Ohio airport walking around and demanding to test passengers’ drinks that had been purchased beyond the security checkpoint, as well as a case where TSA employees “tested” passengers by spontaneously shouting, “Freeze!” at them.

In the case where a TSA employee was caught after stealing more than $500 in cash from a traveler, he admitted that he had done so to punish the passenger for insisting on a pat-down and objecting to having the procedure performed in a private room.

“While the TSA defends their workers as ‘honest, hard-working individuals,’ the fact remains that screeners often take it upon themselves to steal, lie, and dish out punishment and retribution for passengers who attempt to stand up for their rights,” Salazar wrote.

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NSAIDs used for infant fevers tied to raised rates of childhood asthma, other health issues

(NaturalNews) Parents who give their young children acetaminophen (Tylenol) and various other non-steroidal anti-inflammatory drugs (NSAIDs) to treat fevers and other ailments could be putting them at serious risk of developing childhood asthma. A new study out of Denmark links the use of these potentially deadly drugs during the first year of a child’s life to a significantly increased risk of developing asthma, reinforcing several previous studies that also found a similar link.

Dr. Hans Bisgaard, a professor of pediatrics at the University of Copenhagen and his colleagues evaluated a group of 336 Danish children aged from birth to seven years old, all of whom were born to mothers with asthma. On average, 19 percent of all the children had experienced asthma symptoms such as wheezing, breathlessness or coughing by the time they had reached the age of three, a likely product of their mothers having also had the condition.

But particularly among children who were given acetaminophen during their first year of life, asthma symptoms were far more likely and prevalent than among children who were not given the drugs, or who were given other drugs. And for each doubling of the number of days in which a baby was given acetaminophen, asthma rates were found to also increase by 28 percent, indicating a dramatic link between the drug’s use and respiratory conditions.

“The epidemiologic association between acetaminophen use and asthma prevalence and severity in children and adults is well established,” wrote Dr. John T. McBride, M.D., in a similar study published in the journal of the American Academy of Pediatrics back in 2011 ( “Until future studies document the safety of this drug, children with asthma or at risk for asthma should avoid the use of acetaminophen.”

More than 20 studies, in fact, have made similar conclusions linking acetaminophen use to asthma, including a 1998 study published in The Annals of Allergy and Asthma Immunology which hypothesized that the societal switch from using aspirin to acetaminophen in young children with an illness may actually be a direct cause of the childhood asthma epidemic, which experienced a rapid increase in the early 1980s. (

Some have suggested that parents now begin substituting painkillers like naproxen (Aleve) and ibuprofen (Advil) instead of acetaminophen in order to reduce asthma risk among children. But other recent studies, including a study published earlier this year in the journal Pediatrics (, have also linked these NSAIDs to causing childhood asthma as well.

“Every study shows the association between acetaminophen and asthma,” commented Dr. John McBride, author of the Pediatrics study, back in March. “It seems to me it’s time to tell people about this.”

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Selena Gomez Named Style Ambassador for Adidas NEO

Everything Selena Gomez touches turns to gold. Ok, that’s a bit of exaggeration, but how else can you explain the fact that her every move gets press coverage and a multitude of fun deals and endorsements- She’s already got her first fragrance, has teamed up with OPI for a nail polish line and now she’s signed a fabulous and fairly extensive endorsement deal for the Adidas NEO line.
She might have alegedly ended a romantic relationship recently yet the star is by no means afraid of commitment. In fact, we won’t get to see her in a one time campaign as according to the label, ” As Adidas NEO Label’s new style ambassador, Selena will inspire teens with the label’s fresh looks through a three-year partnership until the end-2015.”

The star is obviously excited by the challenge of representing the label and is extremely easy to learn more about the design processes: “They know what’s going to happen in 2014!” she explains. “They know all the hip stuff, so I almost feel like the underdog coming in and learning about the whole design process,” Selena told Teen Vogue.

Sure, it might not be intuitive to learn about the thought processes involved in creating hip new alternatives that will leave everyone in awe, but if past endorsements are any indication, she will do a stellar job with each new campaign.

Fans can expect to see the talented star in seasonal campaigns starting with February 2013 when the spring/summer 2013 collection will be presented under the “Live Your Style” motto. Curiously enough, Justin Bieber is also a spokesman for the label and will be part of the same ad concept.

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Muscle Building Tips That Will Get You Serious Muscle

Being healthy is all about making the choice to be healthy, and weight training is about making the choice to have stronger, leaner, bigger muscles. But, where should you begin? Here are some great tips in bodybuilding that could improve your life. Read through them and get ideas about how to build as much muscle as you want.

Eat plenty of healthy fats as part of your bodybuilding diet. Healthy fats have two advantages: they lubricate your joints, as well as increasing your body’s testosterone levels. This can also create healthy muscle growth in your body. Saturated fats should be avoided, as they are unhealthy, and especially bad for your heart.

Keep the “big three” exercises in mind when developing your routine. Dead lifts, squats and bench presses are important because they build bulk. Correctly completing these exercises on a regular basis will add muscle mass, help to make you stronger, and generally condition your body. Make sure you try to include a variation of these types of exercises during your workouts regularly.

TIP! If you decide to take supplements, remember that the bioavailability of nutrients is much less in pill form. Supplements can help with many muscle building routines.

Do not exceed 60 minutes, when working out. After you have worked out for sixty minutes, your body starts to produce a stress hormone called cortisol. Cortisol decreases your testosterone levels, which just wastes your efforts towards increasing your muscle mass. Keeping your workouts under an hour will allow you to gain the most from your fitness routine.

Vegetables are an important addition to a nutritious diet. Most bodybuilding diets focus on proteins and complex carbohydrates; however, vegetables tend to be ignored. Vegetables are packed with vitamins and minerals, two things that are absent from high concentrations in protein and carbohydrate-rich foods. Further, they are wonderful sources of fiber. Fiber helps your body to effectively use protein.

Beginning with warm-up exercises is critical. Spend ten minutes doing a few light exercises to get your blood circulating and stretch your muscles before a more intense work out. This is a good way to prevent injuries and help you work out longer.

Use your head to think things through when you are completing squats. Lower the bar onto the back on a point that is close to the center of the traps. This will increase the work your glutes, hamstrings and hips perform, allowing you to take on more weight for each rep.

TIP! Resist the urge to work out at warp speed. To get the best results, perform each movement slowly and methodically.

When lifting weights, it’s alright to cheat now and then. Using a bit of your body to pump out a few more reps is a great way to boost your workout. Cheating a little is okay, but cheating a lot will just be cheating yourself out of great results. Stay in control of the speed of your repetitions. Don’t let your reps get sloppy.

Though they get a bad rap, carbohydrates are an essential part of exercise nutrition. Carbohydrates helps give your body the energy it needs to properly do your exercises. If you’re seriously training, every day you have to eat about two to three grams of carbohydrates for every pound you weigh.

Continually change your exercise routine. If you do the same workout routine day in and day out, there is a higher chance that you will get bored, and probably stop your workouts altogether. Vary your workouts to integrate different movements and always utilize different muscles whenever you hit the gym. If you are able to do this successfully, you will not get as tired of your routines, and you will want to continue to do them.

Set personal goals for your lifting progress. Increase the weight you use during exercises. Also, try to improve how many reps you are able to finish at different weights. As you “compete” against yourself, you will feel more and more inspired and motivated.

TIP! Seek out a protein powder that is of high quality that can be utilized in making energy shakes. If you are trying to build muscle, your protein requirements are higher than normal.

Consider taking a creatine supplement. When you take these kind of supplements you help push yourself and build muscles in your body. Be careful when taking any kind of supplement. Follow the instructions, and don’t take more that the recommended dosage.

Make a careful and frank appraisal of your body’s capabilities and limitations at the start of a muscle-building program. This gives you a starting point to establish your goals. When evaluating your body, consider its composition, as well as its weight.

Research muscle exercises to ensure you are engaging in the most effective exercises. Different exercises work on different parts of the body, and can either build muscle mass or tone your muscles. Use a variety of exercises and techniques to get the results you want for each of your muscle groups.

You should take a few minutes to stretch before you start working out. This allows your muscles to warm up, preventing future injury. Also, stretching frequently can lower the risk of injury so that you can keep working out.

TIP! Try having a routine that can adapt to your goals. It gets boring to do the same exercises daily, but it can help you see how you are progressing.

Building muscle takes dedication and commitment. When you’ve got those, everything else can fall into place with the proper knowledge. Take advantage of the ideas in this piece in order to build muscle and achieve the outcome you really want.

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Gasoline from air- New technology delivers clean and green fuel of the long run

(NaturalNews) The true cost of fossil fuel reaches far beyond what is paid at the gas pump — the expense of waging war to protect oil interests, governmental corruption, global warming and environmental destruction all are part of the equation. And don’t forget about the health consequences as well. Fortunately, a solution to these troubles might be just around the corner. A team of researchers in the UK have discovered a way to extract carbon dioxide (CO2) from the air, converting it into viable, clean burning petrol. No, this isn’t science fiction — it’s technology that’s on the verge of becoming mainstream within a few, short years.The fossil fuel industry is rife with corruption, greed and harm. Not only does gasoline pollute the environment, cause ill health and increase global warming, it also contributes to poverty. Consider the cost of modern warfare — billions of dollars spent to protect oil ‘rights.’ No wonder the U.S. is on the brink of economic collapse. In places like Nigeria, oil companies destroy the local environment and economy in their quest for ‘black gold.’ Quaker Earth Care paints a bleak picture of this current state of affairs:

“To discover and recover oil, roads are slashed through rain forests, drilling sites contaminate fresh water and soil, leaky pipelines spill millions of gallons of crude oil on wildlife and pristine tundra, and indigenous people are pushed to the brink of extinction. The temporary influx of cash upsets economies, corrupts governments, and concentrates wealth among a few. Oil refineries pollute the air, soil, and water of the impoverished communities that surround them.”

If the integrity of a government is ever called into question regarding fossil fuels, simply take a look at the corruption surrounding the invasion of Iraq, the UNOCAL pipeline in Burma which was built with slave labor or the intrigue behind the Enron scandal.

Health-wise, petrol is a nightmare. Burning fossil fuels pollutes the air to such an extent that asthma rates have skyrocketed among children and the elderly. Birth defects and cancer are also on the rise due to a poisoned environment.

Even with the current quagmire, a glimmer of hope is on the horizon. A small British company has produced “petrol from air” by extracting CO2 from the atmosphere and, along with water vapor, turned it into liquid fuel. This very well may be the solution to the worldwide energy crisis, rampant oil wars and environmental destruction. A tall order certainly, but the future looks promising. The team believes that if they can secure funding, commercial production of this ingenious fuel could begin as early as 2014. At the moment, the process still requires electricity from the national grid, but the company believes that a transition to renewable sources such as wind farms or tidal barrages is possible. One of the more alluring aspects of this technology is that nations around the world would be able to manufacture their own ‘green’ petrol — severing ties to outside sources of fuel and potentially revolutionizing their economies.

As observed by Sandra Lewis and Kim Carlyle of Quaker Earth Care:

“The true costs of fossil fuels are staggering and cannot be measured in dollars. The administration’s proposals to expand fossil fuel production and increase our dependence on them are politically corrupt, ecologically and economically dangerous, and morally bankrupt.”

Thankfully, an innovative and intelligent solution may be on the way.

Sources for this article include:

“Exclusive: Pioneering scientists turn fresh air into petrol in massive boost in fight against energy crisis” Steve Connor, The Independent, October 29, 2012. Retrieved on October 31, 2012 from:

“The Dark Side of Our Dependence on Fossil Fuels: Time for Quakers to Take a Stand” Sandra Lewis and Kim Carlyle, Quaker Earth Watch, March/April 2002. Retrieved on October 31, 2012 from:

“A technology that goes one better than carbon capture could be crucial in fighting climate change” Steve Conner, The Independent, October 19, 2012. Retrieved on October 31, 2012 from:

“Dangers of Carbon Pollution on the Environment” Al Gore. Retrieved on October 31, 2012 from:

“America’s Fossil Fuel Fever” Michael T. Klare, The Nation, February 29, 2012. Retrieved on October 31, 2012 from:

About the author:
Carolanne enthusiastically believes if we want to see change in the world, we need to be the change. As a nutritionist, natural foods chef and wellness coach, Carolanne has encouraged others to embrace a healthy lifestyle of organic living, gratefulness and joyful orientation for over 13 years. Through her website she looks forward to connecting with other like-minded people from around the world who share a similar vision.

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