A heart rate monitor is a device that records and displays your heart rate in real time. From the average individual to the best elite athletes, a heart rate monitor can play a key role in training. It will provide the athlete information on targeted training zones, performance and signs of over-training. Heart rate monitors will take the guesswork out of your training, providing you with a benchmark to enjoy your favourite sporting activity even more.

Heart rate monitors are waterproof and can be used in all sports, from the basic power walker to swimming, cycling, running, weight circuit training and many other sports. The list is endless, making the device a versatile equipment for all sports.

The majority of heart rate monitors come with a chest strap transmitter which is attached to your chest. The strap transmitter then sends a signal to a wristwatch receiver, which displays continuous measurement of your heart rate in real time. Basic models come with continuous heart rate display, stopwatch, targeted heart rate zones with audible warning if you go lower or higher than the heart rate zone you program. The more advanced models come with software that you can download onto your computer to analyze your heart rate during a training session.

Benefits of heart rate monitors

Heart rate monitors will help you develop more effective training sessions, warning you if you’re going too fast or too slow. That’s one of the key mistakes people make in training. The device will also help you tune better to your own exertion rate, be it during an easy, moderate or hard session. This will benefit you in pacing yourself better when racing, if you’re a competitor. The purpose of a heart rate monitor is to help you maintain your targeted heart rate zone during your workout, provide you signs of over-training and teach you to listen better to your body.

Heart Rate Zones

There is a simple formula to determine your maximal heart rate (MHR) – 220 minus your age.

You use the maximal heart rate (MHR) to figure out your targeted heart rate zone below depending on the activity or the goal you want to reach. Of course the best formula in obtaining exact maximal heart rate is through a VO2 Max in a sports lab. Repetitive hill sprints can also work well to determine your true max heart rate. Your heart rate may vary depending on different sports you participate in, so adjust if need be.

Heart Rates Zones for normal Joe to Pro

Examples below are for max heart rate of 200 beats per minute (bpm).

• 65-75% 130-150bpm – Easy, recovery or long distance training sessions. Improves aerobic capacity.
• 75-80% 150-160bpm – Ironman triathlon pace or maximum aerobic intensity. Improves Aerobic capacity.
• 80-85% 160-170bpm – Marathon pace.
• 85-88% 170-175bpm – Half marathon pace.
• 87-92% 174-184bpm – Tempo pace, anaerobic threshold pace. Improves your VO2 Max and anaerobic threshold capacity.
• 92-94% 184-188bpm – 10km run pace.
• 95-97% 190-194bpm – 5km run pace.
• 95-100% 190-200bpm – Interval repeats.

Some tips on higher heart rate readings

If you experience heart rate increase in training it may be because you’ve become dehydrated or if you subject yourself in hotter more humid conditions. Warm weather acclimatization before warm races will bring your heart rate levels down after a few days, once your body adapts to the heat.

If your resting heart rate is more then 6-10 beats higher then normal, then it may be a sign of over-training or upcoming illness. If this happens then it’s best advised to reduce your intensity for that particular day. A heart rate monitor is essential part in enhancing your health and optimising your performance in whatever activity you’re participating in.

When buying running shoes it’s important to look at what type of feet you have. There are no shoes that will fit everyone’s feet as everyone has different needs. Each runner is different in terms of bio-mechanics, weight, body proportions, performance goals and fitness levels, therefore you have to choose running shoes individually.

This post will help you figure out the right type of shoe for your feet. Choosing the ideal shoe for your foot type will improve comfort, performance, recovery and avoid injuries. Running should be enjoyed and not leave you frustrated with nagging injuries from improper footwear.

The first step in finding out the right shoe is a simple “wet test”. The wet test determines the shape of your feet with a wet imprint either on the floor or paper. Wet your feet and step onto a paper placed on the floor or the floor itself. This will tell you if you have normal, flat or high arched feet.

Once you have done the wet test, compare it to the diagrams and recommendations below to figure out the best shoe for your feet. Another way to know your foot type is to check the wear under an old pair of running shoe. Verify if your forefoot and heel wear is even or is lop-sided to one side, either on the inside or outside. The wet test will gives information only while you’re static and not running, so looking under your shoe for the wear rate is a better indicator in choosing the right shoe.

1. Flat foot

Overpronation – When after heel strike the foot rolls more than 15 degrees inward to meet the ground. Overpronation is usually found with runners with low to flat arched feet. Overpronaters will wear their shoes more on the inside of their forefeet and heal area. So if you have an old pair of running shoes with more wear on the inside then you’re an overpronater. The best shoe for overpronaters is either motion control or high stability shoes.

2. Normal foot

Normal or neutral pronation – When after heel strike the foot rolls slightly inward making contact to the ground. Normal feet type is usually associated with runners with normal arches. This will produce even wear under your shoe. It’s also the most ideal and most efficient foot type. Best shoe for normal feet is either stability or cushioning shoe if you’re a heavier runner.

3. High-arched foot

Supination, underpronation – When the foot does not roll inward enough after the outside of the heel hits the ground. Most common with runners with high arched feet. You can tell if you’re an underpronater if you have more wear on the outside edge of your shoes. This type of feet is the worse shock absorbers compared to normal pronation. Best shoes will be neutral cushioned shoes.

I hope the above information will improve your running and everyday fitness routine to put a bounce back into your stride!

Proper muscle building nutrition is more important than the workouts themselves in obtaining the perfect body shape. The right foods will play a large part in gaining lean muscle mass and fat loss. Post-workout recovery is critical as this is when you build muscle with the right amount of nutrition and rest.

How much do you need to eat for proper weight gain?

Well you need to eat around 15-20 times your bodyweight (in pounds) in calories to help gain muscle. So if you weight 150lbs that’s 2500-3000 calories per day. The extra calories you take aid the body to repair and build muscle.

Calorie counting is good and bad. If you’re eating junk food with zero nutritional content then you won’t reach your goal. Protein intake needs to be increased to at least 1 gram of protein per pound of bodyweight. If you like metric it’s 2.0-2.5 grams of protein per kilogram.

The protein that you eat from animal sources, beans, diary, fish, nuts and seeds will provide your body with important amino-acids. This will in turn build and repair muscle. Protein and fats are superior in muscle growth than carbohydrates.

How often should you eat in a day?

This depends on the individual and what foods they eat. You must let the foods be absorbed and utilized by the body before eating again. In my food combining article I stated how each food digests at different rates. Example: fruits take 30-40 minutes, vegetables 45-60 minutes, starch foods 60 minutes, nuts and beans 2-3 hours, diary, fish and meats 2 to 4 hours.

So eating every 3 to 4 hours is ideal. Stick to lean meats, vegetables, oatmeal, fruits, nuts, beans and dairy. Avoid simple carbohydrates, sugar, wheat and starchy foods. You want constant energy levels during the day and not insulin spikes going up and down.

You need Fat to lose Fat!

Studies have shown that dietary fat has a direct relationship with testosterone production. An increase in dietary fat intake seems to bring on an increase in testosterone levels. Taking coconut oil increases metabolism up to 25 percent. Fish oils not only provide essential fatty acids but also help with joint pain from intense workouts.

Drink Water!

If you’re dehydrated your body takes longer to repair itself so drink plenty of water during the day.

Multivitamins and Supplements

“You can’t make a mule out of a thoroughbred” – if you’re not training, eating and resting correctly.

Some people think supplements is the magic bullet but they are more like icing on the cake. Supplements only make a 10 percent difference. So here a few that may help you:

• Protein Whey – most of the protein shakes out there are just protein isolates with lots of sugar. That’s just a bad combination that you don’t want to put in your body. Stick to 100% all natural whey if you’re thinking of buying these products. Whey will provide the body with essential amino-acids and proteins for muscle growth.
• Creatine also helps in gaining muscle mass. It helps the body to produce energy faster. This helps you to train harder and get faster results.
• Omega 3 Oils, Glutamine, Chondroitin and Selenium will help with post-workout joint pain.
• Multivitamins also help with the extra demands you put on your body via training. So replenish your body with the right amount of vitamins, minerals and trace elements with multivitamin supplement.

My final tip is rest more – if you don’t, you won’t grow. Your body does not grow in the gym but grows when you are resting.

What does a healthy eating plan look like? That depends on factors such as individual needs, metabolic type, their origins and personal likes and dislikes of certain foods. One diet plan may work for some but not for all. That’s why one person’s food may be another person’s poison. The right foods for you can do wonders in restoring your health and vitality.

These recommendations are a lifestyle plan and not a diet, as I don’t believe in diets. Diets are only good short term, unless you change your eating habits. A lifestyle change in eating is the only long term way of maintaining a healthy weight.

I like the metabolic typing which splits individuals in 3 main categories and other subcategories. The main types are carbohydrate types, mixed types and protein types. If you eat the wrong foods for your metabolic type, then it’s like putting the wrong fuel in your body. Each individual is unique, so customizing the right food is important for optimal bodily functions.

Carb types should eat more carbs in their meal portions. The proportions should be as follows: 70-80% carbohydrates (fruits, vegetables), 15-20% protein (meat, fowl, seafood, dairy) and 5-10% fats from oils/natural fats (butter, cheese, nuts, oils, seeds).

Mixed types should have more of a balanced meal portions. About 50-55% carbohydrates (fruits, vegetables), 40-45% protein (meat, fowl, seafood, dairy) and 10-15% fats (butter, cheese, nuts, oils, seeds).

Protein types meal proportions should consist of about 45-50% protein (meat, fowl, seafood, dairy), 30-35% carbohydrates ( fruits, vegetables) and 20% fats (butter, oils, fatty Foods – ex. nuts, seeds, cheese, other fatty foods).

The listed foods below pretty much eliminate wheat, starchy foods and sugar. You may experience withdraw symptoms for 2 to 5 days, but after that you should feel a lot better. Follow the healthy meal recommendations for 3-4 weeks. Of course no cheating as it defeats the purpose. It’s easy to do so in the age of processed and convenience foods.

After that, if you want some bad foods, you can have them with the 80/20 percent rule in mind. That means following the meal plan 80 percent of the time and eating whatever you like in 20 percent of time. You can pick a day where you can eat bad foods to help your cravings.

Let’s look at each food group to see what you should and shouldn’t be eating:

• Animal protein. Consume lean meats such as beef, chicken, eggs, fish, lamb and turkey, all in the organic free range if possible. Avoid luncheon, processed meats, hot dogs, pork and farm raised fish which have higher mercury levels.
• Beverages. Drink filtered water whenever possible. Daily intake of water is weight in kilograms divided by 30. That’s the number of litres you need to drink per day. Imperial measurements is your weight in pounds divided by 2. That’s how many ounces of water you need to drink per day. A good practice is drinking 2 glasses of water 15 to 30 minutes before each meal.
• Dairy Products. These are whole raw milk, cheese, and yogurt from grass fed cows. Next best thing is certified organic dairy products.
• Fats. Only cook in butter, extra virgin olive oil and coconut oil.
• Flour products, grains and beans. Beans can be consumed. Limit pinto and navy beans as they have the highest starch content of any bean. No grains, flour, starch, wheat foods. Avoid breads, rice, pastas, cereals and crackers. Oatmeal such as rolled or steel cut oats can be eaten as they have been proven to help cholesterol. There are some low carb bread and pastas as well – seek and you shall find them.
• Fruits. A handful portion of fruit should be taken daily. Fructose sugar is also found in many fruits, so I prefer berries which are high in antioxidants and good for cholesterol.
• Nuts and seeds. Raw nuts and seeds can be consumed, organic ones if possible. Avoid roasted, salted or honey coated nuts and seeds.
• Sweeteners. Stevia is an all natural sugar sweetener that comes in powder and liquid form. It also comes in many different flavors. Its Index has 0 calories, 0 carbs and 0 Glycemic which means it’s perfect for diabetics. Avoid sugar, honey, syrups, jams, fruit sweeteners, artificial sweeteners.
• Vegetables. All fresh vegetables with low starch can be eaten. Avoid frozen and canned vegetables, and all high starch vegetables such as corn, potatoes, yam and winter squash.

Try this healthy eating plan for a few weeks and see how you feel at the end of it. If you follow the healthy eating plan you will go a long way in achieving a healthy life for you and your family. ”

“The food you eat today is walking and talking tomorrow” – Jack Lalanne

Resistance bands are great for everyone from young to old and for people in physical therapy. The bands are versatile, portable and easy to use. You can take the bands anywhere and use them at anytime you feel like working out. Remember, fat doesn’t take a vacation, so nor should you.

The bands’ resistance varies from 5-100lbs or 2-45kg. The best resistance bands are made from high quality latex material. Some come with adjustable resistance band clips so you can change the resistance by adding or reducing bands for the particular exercise. With a basic resistance band set you can pay 50 USD to exercise your abs, arms, back, chest, legs and shoulders. This makes it very affordable, considering what you pay for yearly gym fees or bulky home gyms that are more expensive and less convenient.

What are the benefits of resistance bands?

The bands are very light and can fit inside your luggage. Very convenient piece of equipment whenever you’re on vacation, on a business trip, staying over with friends or family. Compared to free weights the bands maintain the resistance throughout both the concentric (lifting portion) and eccentric (lowering portion) of the movement. The resistance bands advantage in range of motion will promote increased muscle strength and stimulate growth. Compared to free weights, resistance bands can lead to improvements in strength and body fat loss by over 30 percent.

Another benefit is that the bands are easier on the joints compared to free weights. This reduces the chance of joint pain and the risk of injuries associated with free weights. This is great for people who want to exercise after recovering from injuries or have range of motion issues from joints.

If you want something better then weights that is cheap and portable then try out resistance bands. You won’t have an excuse not to do so.

Nutritional supplement products include important nutrients such as vitamins, minerals, fiber acids and amino acids. Vitamins help the body turn food into energy and tissues. We take these dietary supplements if our individual diet is lacking one or more of these important nutrients.

Food supplements should always be the second choice to real foods. Nature provides sufficient amounts of nutrients that cannot be matched by what science puts in a pill. It’s very important when buying these products that you make sure they don’t contain fillers, binders and excipients. It’s also wise to choose whenever possible sources from all natural ingredients. Make sure there’s no sugar, salt, starch, yeast, soy, milk, corn, wheat or additives.

Let’s first look into some fillers, binders and excipients to avoid, when reading the labels. These are ingredients such as: Acacia gum, Agar, Calcium Stearate, Colloidal, Silicon Dioxide, Dibasic Calcium Phosphate, Fiber (vegetable), Fructose, Guar Gum, Magnesium Stearate, Maltodextrin, Mannitol, Microcrystalline Cellulose or Cellulose, Simethicone, Sorbitol, Stearic Acid, Tragacanth Gum, Xylitol and Zinc Stearate.

A more detailed look at each of the important vitamins and their function

• Vitamin A – is antioxidant which helps with tissues, skin and keeping our eyes in good condition. It also helps with the immune system and is important for growth and development. As a warning, too much vitamin A intake in pregnant women can lead to birth defects. In relation to that, liver has the most vitamin A which exceeds your daily intake by 10 to 40 times. Recommended Daily Intake (R.D.I) ranges from 600 to 2500 Units.
• Vitamin B – also known as vitamin B complex, which includes thiamine, riboflavin, niacin, vitamin B6, folic acid, vitamin B12 pantothenic acid, and biotin.
• Vitamin B1 – otherwise known as Thiamine and Thiamin, it helps convert the foods we eat into energy. It also maintains the health of the nervous system. R.D.I is 1.2mg.
• Riboflavin (vitamin B2) – important for boosting energy production and chemical processes in our body. It also keeps our eyes, skin, hair, nails and nerve functions healthy. R.D.I. is 1.3mg.
• Niacin (vitamin B3) – like Vitamin B1, Vitamin B3 helps convert foods to energy. Vital for the nervous system and brain function. It also reduces serum cholesterol. R.D.I. is 16mg.
• Vitamin B6 – Helps to produce essential proteins to convert into energy. R.D.I. is 1.3-1.7mg.
• Folic Acid (Folate, Vitamin B9) – important for the production of genetic material of the cells. This is critical for the first 3 months of pregnancy to avoid birth defects. Also important for red blood cell development and diseasing heart disease.
• Vitamin B12 – converts carbohydrates into energy and helps the formation of red blood cells. It keeps the central nervous system in a good working order. Lack of Vitamin B12 will lead to anemia. R.D.I. is 400mcg.
• Vitamin B50 – improves the brain functions and helps with blood circulation.
• Vitamin C – Works as antioxidant, necessary for healthy bones, teeth, skins and healing wounds. Also assists in preventing colds. R.D.I. is 90mg. Note: If you don’t get enough vitamin C from your diet, then take 250-1000 mg per day in addition.
• Vitamin D – enhances calcium intake for your teeth and bones. Maintains your nervous and immune system. The best source of vitamin D comes from the sun, depending on your skin colour and where you live in the world. All you need is 15 to 30 minutes of sunlight per day. The problem with getting vitamin D from the sun is it takes the body up to 48 hours to convert vitamin D. So try to avoid using too much soap and sunscreen for better absorption of vitamin D. Make sure that if you buy vitamin D it’s in natural form, which is vitamin D3 (cholecalciferol). R.D.I. is 2000-5000 Units.
• Vitamin E – another antioxidant that helps with the formation of blood cells, muscles, lung and nerve tissue. It boosts the immune system. R.D.I. is 15mg.
• Vitamin K – Prevents blood clotting in the body. R.D.I. is 120mcg.

A look at each of the important minerals and their functions

• Calcium – for building bones, teeth and maintaining bone strength. R.D.I is 1000mg.
• Iron – helps in energy production and for carrying oxygen in the blood, as well as converting oxygen to muscles. R.D.I. is 8-12mg.
• Magnesium – important for bone formation, nerve and muscle function. R.D.I. is 420mcg.
• Potassium – essential for the balance of body fluids, transmitting nerve signals and producing energy. R.D.I. is 4700mg.
• Selenium – is an antioxidant, important for maintaining a healthy heart muscle. R.D.I. is 55-200mg.
• Zinc – for cell reproduction, healing wounds, tissue repair, growth and development. Helps with the production of male hormone testosterone. R.D.I. is 11mg.

Other supplements to consider

• Omega 3 Oils – for a healthy heart, cholesterol and reducing inflammation of muscles and joints. You can take up to 1000-3000mg daily. Even a small amount of 250mg per day can improve your cholesterol levels. Usually these supplements come in liquid or softgel form.
• Glutamine – the most abundant amino-acid found in your body. Important for your lungs, immune system and skeletal muscle. Also it minimizes the breakdown of muscle tissue and improves protein metabolism.
• Whey Protein – probably the best form of protein. It provides the body the essential amino-acids for building muscles. Whey Protein also provides antioxidant effect and supports your immune system.
• Glucosamine and Chondroitin – benefits people who have joint pain from training or arthritis. Weight training may produce certain overuse of joints. Glucosamine can help by lubricating the joints. 1000-1500mg can be taken daily.
• Colostrum – produced by mammals before and after the first few hours after birth. It has 97 immune factors and 87 growth factors. Improves your immune system, increases your muscle mass and metabolic rate. Rejuvenates skin and muscle tissue. Helps your digestive system and aids in recovery. Supports healthy joint and cartilage function.
• Chlorella – similiar to Colostrum in its benefits. Rich in Chlorella Growth Factor, RNA, DNA and Chlorophyll. It also helps to remove heavy metals from your body.
• Deer Antler Velvet – this is a natural product extracted from deer antler tips with over 2000 years of research. It contains various growth factors, minerals and over 100 amino-acid combinations. The supplement can bring increases in human growth hormones and strength capacity, more muscular endurance, faster healing, joint and tissue repair. Deer antler velvet increases testosterone production, helps to burn fat faster while gaining more lean muscle mass. It’s best delivered via liquid form.

Most workouts out there tend to lean too much on upper body routines. You really don’t want to have a huge upper body with skinny chicken legs. It’s not a good look to have cartoon-like body proportions. That makes it paramount that you balance out your upper body with your leg development by including some strengthening exercises for legs in your program.

The more muscles you use with multi-joint compound exercises, the better the results will be. It’s because the big exercises like squats and deadlifts require multiple muscles, which in turn increases your testosterone levels and metabolism.

Once again multi-joint exercises are superior compared to isolation exercises such as leg extensions, calf raises and hamstring curls. If you want more bang for your buck and less time at the gym, then you must avoid these types of machines.

The number of sets in a session should be 2-4 sets of 8-12 repetitions per exercises. You only rest for 60-90 seconds after the last exercises of your circuit. Pick 4 or 5 exercises that you want to do in a full circuit or for a legs-only routine. Full body workouts should include movements that have pushing, pulling, twisting, squatting and lunging elements to them whenever possible.

Always start each routine with the most challenging exercises and then finish off with the least demanding. You will know through trial and error, as this is dependent on each individual’s own strengths and weaknesses, regardless of whether your leg workout is for building muscle mass or toning.

Be sure to change your leg workout routine every few weeks or when you hit a plateau. This provides your muscles a consistent guess work and it will keep yourself from becoming bored as well. So spice it up!

Here are my Top 5 leg exercises:

• Step Ups – Can either be performed with a dumbbell or barbell. The degree of difficulty can also be increased with the height of the step.
  
• Squats – I prefer front squats over the normal squat which has the weight over your back shoulders. Squats can also be performed with resistance bands placed under your feet for added resistance. There are lots of variations to the squat so you never get bored. More advanced individuals may want to try the single leg squat or otherwise known as the pistol.
  
• Deadlifts – Like the squats, this is one of the best exercises for the legs and it has also a few variations. Make sure you bend your knees properly and have your back as straight as possible to protect it. If you can lift twice your bodyweight in a deadlift then consider yourself very strong!
  
• Lunges – Lunges can be performed with dumbbells, barbells, cable machines and resistance bands. Front, back, side and crossover lunges with weights can all be performed.
  
• Leg Presses – The only machine exercise I recommend. It’s a compound exercise unlike the leg extension, hamstring or calf raises. A great alternative if you want something different.
  

Strengthening exercises for arms and shoulders work on the muscle groups for your upper body area. These are movements that allow you to push or pull on muscles such as biceps, triceps and shoulders. The upper body has the second largest muscles to workout outside the leg muscles. The more muscles your work the more you improve your metabolism.

I will give you my top exercises to shape, tone and strengthen your arms and shoulders. First we need to examine the best exercises that will provide you fast and effective results for your upper body development. Multi-joint compound exercises are by far the most effective in terms of stimulating the muscle. Multi joint compound workouts improve lean muscle growth and speed up calories burn by taking a shorter amount of time than isolation exercises.

Advantages of compound exercises and tips for best efficiency

Compound exercises have other advantages over isolation muscle exercises, such as more functional movements, greater muscle stimulation, higher hormonal production and less stress to the joints. Examples of multi-compound movements include chin ups, push ups, dips and shoulder press. Your workout time should be short and intense. That’s because cortisol levels will increase after 40 minutes, which will inhibit muscle mass. The number of sets in a session should be 2-4, along with repetitions ranging between 8 and 12. Pick 4 or 5 exercises and only rest for 60-90 seconds after the last exercise of the circuit.

Choose the most complex exercises to start off your arms and shoulder workout. Then gradually work your way down to the least challenging ones as fatigue starts to kick. This will help to make your workout more efficient as well as keeping good form with the less challenging exercises at the end of each circuit.

Lastly to get the best results from any muscle, you must change your workouts every 4-6 weeks. Another great indicator is when your routine hits a plateau. An example is when you lift the same weights for the specific exercise after a few sessions and not improving. When this happens you choose another exercise for the same muscle group until you stop improving, then switch again.

My top 5 recommendations for shoulder and arm exercises are listed below.

Dumbbell press – I prefer dumbbells to barbells in this exercise as your less dominant side is worked evenly. On a swiss ball it’s a lot more difficult as you’re working your core strength.

Push ups – Diagram shows fingertip push for advance users, other more challenging push-ups are one arm push-up, using resistance bands or elevating your feet higher than your head. Beginners can start with normal push ups or knee push ups.

Seated Cable Row (elbows out) – The advanced version is standing up on one leg while pulling the cable from upright position or from the initial position bent over forward, with the cable at floor level and lifting to chest height.

Seated Shoulder Press – On a swiss ball or standing up on one leg are a lot more challenging versions for advance individuals.

Upright Barbell Rows – Otherwise known as the High Pull. Use a weight that’s comfortable for your level.

Before we take a look at the health benefits of colostrum, let’s see where it originates from and what was its application through the years.

Colostrum is a pre milk fluid that is produced by female mammals just after birth to boost a newborn’s immune system. It supercharges the body with 97 immune factors, 87 growth factors, amino acids, vitamins, minerals and essential fatty acids. This unique super-food was designed by nature to help the newborn grow strong and healthy.

Why is colostrum important? It’s because after we pass puberty, human colostrum in our bodies starts to decline leaving our immune system. This leads us more susceptible to allergies, viruses, fungi, bacterial infections and illness.

We can obtain colostrum from bovine colostrum extracted from cow or goat milk. It’s a natural, complete whole food dietary supplement. It has little to no side effects, even at large doses. Your body simply can’t have enough of it!

Back in the 1940′s colostrum was used for treating people with arthritis. In the 1950′s colostrum was used as a source of natural antibodies which lead to the creation of the polio vaccine. Since then it’s been used to fight against autoimmune problems, as well as helping sportsmen and sportswomen to grow more lean muscle mass and help them in recovery after intense training sessions.

Get your Colostrum 240 Caps or Colostrum Chewables Cherry 120 Wafers

In 2007 a published study of colostrum found that colostrum was 3 times more effective than the flu vaccine in preventing flu. It’s a great natural alternative in fighting seasonal flu’s if taken on a daily basis. Some of the main health benefits of colostrum are:

1. Strengthens the immune system against fungi, bacteria, viruses and Candida.
2. Helps against depression and enhance mood.
3. Increases your muscle mass and metabolic rate.
4. Reduces allergic reactions like hay fever. Helps tone down allergic responses for people with asthma which otherwise may bring an attack.
5. Balances the blood sugar, which helps control insulin levels in diabetes.
6. Rejuvenates skin and muscle tissue. Colostrum can be used topically as a paste to heal wounds, scars and acne by healing skin inflammation and stimulating cell growth.
7. Supports healthy joint and cartilage function. Colostrum is a very effective anti-inflammatory compound which can help people with arthritis. It can also help other forms of inflammation from the digestive system which may be linked to arthritis.
8. Promotes healthy intestinal flora in your digestive system.
9. Accelerates healing in the case of injury or trauma, as well as helping in recovery from cancer treatments. It does that by turning white blood cells into functionally active T cells in patients, thus aiding in recuperation, healing and strengthening of the immune system.
10. Improves endurance and workload capacity. Allows for greater aerobic and anaerobic performance, as well as shorter recovery time between training sessions.

We have just scratched the surface about the wonders of colostrum. It will help mankind for many decades to come, in providing us optimal health. Whether you’ve heard of it or not, the health benefits of colostrum are so numerous and versatile that everyone can benefit from using it in their daily life.

Correctly combining foods can make a difference in improving digestion, metabolism and maximizing the nutrients that your body absorbs. The right food combinations also eliminate the effects of bloating, acid reflux, gas, abdominal cramps, heartburn, food allergies, bowel problems, weight gain, indigestion, constipation,  fatigue after a meal and premature aging. Different foods breakdown at different rates depending on the content of water, proteins and fats in the food.

Drinks

You must drink 2 cups of water (500ml) about 15-30 minutes before you eat, to help your digestive system. This will increase the production of more gastric and bicarbonate secretions into the small intestine which aid to breakdown the food faster. Never drink during meals as this will dilute the digestive juices in your stomach, making it more difficult for your body to assimilate the foods.

Foods

Foods, from fastest to slowest to digest, are: fruits, green vegetables, vegetables, starchy foods, proteins and fats. Normally fruits take 20-40 minutes to digest. Followed by raw green vegetables which take 30-40 minutes. Steamed or cooked vegetables take longer 40-50 minutes. Vegetables which have starch like potatoes, corn, yam take about 60 minutes. Concentrated Carbohydrates (grains) like rice, oats, legumes, beans and peas will breakdown in 90-120 minutes. Next up come the nuts and seeds which take between 2-3 hours to digest.

Diary like low fat cheese and milk are faster to digest than whole diary. They take 90 minutes to breakdown because of the low fat content. Whole hard cheese and milk will breakdown in 4-5 hours. Animal proteins like egg yolk 30 minutes, whole eggs 45 minutes. Fish 30-60 minutes, followed by chicken 90-120 minutes, turkey 2 hours, beef/lamb 3 to 4 hours and pork 4.5 to 5 hours. Fats and Oils take longer to breakdown than animal proteins.

Think of your digestive tract as a one lane highway. If you first eat the foods that take longer to breakdown followed by faster ones, then you’re going to have a traffic jam in your stomach. Example: having a large meal with vegetables and protein followed by a fruit dessert. The dessert has to wait 4 hours in your stomach. Normally it should go in and out of your digestive system in 20-40 minutes. If it stays longer in your stomach, waiting to be absorbed, it will rot and decay. This renders the food useless, leading to digestive issues.

Food combining rules

Some food combining rules to follow are:

1. For best digestion – chew all food close to a liquid before swallowing.
2. Eat foods in order from fastest to slowest to digest whenever you have different foods in your meal.
3. Melons fruits should be eaten alone by itself.
4. Do not combine fruit with any other food. After eating fruit wait at least 30 minutes before eating other foods. If you want to eat fruit after a meal, then wait 3 hours until your previous meal is fully digested.
5. Vegetables combine well with all foods except fruits.
6. Animal, beans, peas and nuts proteins are best with vegetables that have low and non-starch content.
7. Starchy foods are best combined with green salads.
8. For snacks between your main meals it’s best to have fruits, vegetables or nuts alone.

If you follow these rules for combining foods, you will resolve the majority of problems with your digestion and weight issues.