9 REASONS TO LOVE BURPEES

By Vanessa Guerrero | Fitness

We have all experienced it, the love/hate relationship toward the good old burpee. Despite the physical and mental fatigue, the benefits of burpees far outweigh its challenges. Here are nine reasons to ditch that “Buck Furpees” mentality!

Plain and Simple

It doesn’t take a professional athlete to learn a burpee. This movement is simple, straightforward and does not take a lot of skill. One of the greatest things about them is that they will always remain a challenging workout for the beginning and  experienced athlete.

Can’t Stop, Won’t Stop

No matter how tired or drained you may be during a workout, you can always manage to pick yourself up of the floor and flop back down again. Movements like box jumps or toes to bars require skill, thought and some explosive energy. Burpees on the other hand, can be a continuous movement, no matter how fast or slow you are going.

Functional Gains

Burpees are the definition of functional fitness. It’s simple; do them often, and you will get stronger. Not only will you see improvement in your workouts, but you will also find everyday tasks like carrying groceries from the car become a challenge of the past.

Add Them to Any Workout

Burpees are sure to take your workout from intense to insane. This heart pumping movement adds even more of a burn to any workout. Whether your WOD incorporates lifting, cardio or gymnastics, throwing in burpees are a great way to add challenge to the chain of movements you are about to dominate.

No Equipment Required

Have you ever been on a beach or in the middle of a hike and thought; man, I wish I could snatch right now! Unfortunately, this movement requires equipment that is hard to take just about anywhere. Burpees require no equipment whatsoever, just you and your motivation. This factor makes burpees the ultimate travel workout.

Full Body Workout

Who doesn’t love a movement that strengthens every major muscle group? Legs, arms, abs, you name it! This is why burpees are such a challenge. The repetition of a full body movement is going to make every part of your body burn, including your heart!

Boost Endurance

Want a sure way to get fit quick? This is a movement that will make you stronger and faster in any workout. There is a reason why several different sports all incorporate burpees into their training. Stick to burpees, and you will see your endurance skyrocket!

Weightloss

Burpees burn major calories. Research shows that high intensity movements burns 50% more fat than conventional cardio. It is also great for improving your metabolism. This explosive repetition will leave your body burning calories all day!

Endless Variations

Alright, so now you all love burpees, right? One last great factor about this movement is the endless amount of variations you can create. Burpee pull ups, box overs, or bar facing additions are all great examples of getting fancy with your burpee workouts.

Photo: http://workitoutchicago.blogspot.com

Increase the Incline to Prevent Knee Pain

By Jennifer Gruenemay, ACE-Certified

Did you know that running on a flat treadmill may actually harm your knees? Treadmills simulate running by pulling a moving belt across an immobile surface, which doesn’t perfectly replicate running on level ground. In fact, this motion actually translates into running slightly downhill.

As you probably know, running downhill is harder on your knees and shins than running uphill.

An easy solution to this pesky problem is to increase the incline setting on your treadmill to just a 1% incline. This small increase levels out the surface below you as you run, taking the pressure off of your knees and refocusing the workload to your glutes and hamstrings.

If your knees have been bothering you because of the treadmill, experiment with the 1% incline for a few days before you decide whether the change is helping you or not. If your knees are still giving you trouble, it might be a good idea to take a break from the treadmill and hop on the elliptical trainer, which will give your knees a rest while allowing you to stick with your cardio plan.

As soon as they feel better, hop back on the treadmill and don’t forget to set your incline to 1%. Or better yet, get outside for a jog and enjoy some fresh air.

5 Tips for Your Next Grocery Trip

Fruits and vegetables are essential for a healthy, well-balanced diet, and these tips will help you choose the best ones at the market:

1. Select fruits and vegetables that are in season.
2. When you can, choose local produce. It supports your local economy and gives you the most bang for your nutritional buck.
3. Choose fruits and veggies that are firm and free of cuts or bruises.
4. Do a smell check. Fruits such as strawberries and peaches smell the best when they're most flavorful.
5. When choosing greens, pick ones that are sturdy and deep green in color. Steer clear of ones that look yellow or brown.

Benefits of Broccoli

Grocery Shopping

5 Foods That Prevent Erectile Dysfunction

By Nikita Mukherjee

If there is anything besides salary that men don’t want to discuss, it’s erectile dysfunction. Also known as impotency, erectile dysfunction (ED) is the inability to attain an adequate erection for satisfactory sexual activity. While temporary

1) Foods High In Vitamin E

Peanuts, almonds, broccoli, mango and wheat are high in Vitamin E. This component helps in healthy functioning of the arteries and veins, which promotes healthy blood flow and circulation within the body. As a result, maximum circulation of blood will also be ensured when you are sexually excited.

2) Foods High In Zinc

Zinc boosts the production of testosterone and enhances sperm mobility so it makes sense to consume foods rich in zinc. Also, it has been found that zinc depletion is the prime cause of erectile dysfunction. Further, diseases such as diabetes, digestive disorders and kidney and liver issues might also deplete the mineral more in your body. Milk, cheese, salmon, lamb, chicken, beef, turkey and peanuts are excellent sources of zinc.

3) Watermelons

Watermelon is a natural source for citrulline. It is a phytonutrient that relaxes the blood vessels of your penis, which is very similar to how a Viagra works. The highest amount of citrulline is found in the rind of a watermelon. So you can cut the rind, let it mix in the juicer and have the juice for maximum effect.

4) Dark Green Vegetables

They are the highest source of zinc and we have already explained its properties. Besides, vegetables also provide you strength, which in turn will help in keeping your sex drive intact.

5) Foods Low In Sugar And Fat

High amount of sugar and fat is a major contributor to weight gain and diabetes. As a result of the weight gain, the heart has to pump a lot harder to maintain the massive amount of blood flow required for an erection. So cut down on foods such as sweets, ice-cream, sugar-cane, jaggery, butter, rice and other fatty-foods to maintain a long-lasting erection.

Ignored Since the 1950s - Is Spirulina Now a 'Miracle' High-Protein Super Food?

Imagine a plant that can nourish your body by providing most of the protein you need to live, help prevent the annoying sniffling and sneezing of allergies, reinforce your immune system, help you control high blood pressure and cholesterol, and help protect you from cancer. Does such a "super food" exist?

Yes. It's called spirulina.

Unlike plants you may grow in your garden, this "miracle" plant is a form of blue-green algae that springs from warm, fresh water bodies.

Spirulina vs. Chlorella -- Similarities and Differences

Chlorella is another form of algae that is sometimes confused with spirulina. The fundamental difference between spirulina and chlorella is that spirulina is many thousands of years older and does not possess the hard cell wall that makes chlorella closer to being a plant than algae.

Chlorella is an excellent way to detoxify your body from mercury, which most of you are contaminated with if you've ever had dental fillings, received a vaccine, used certain types of cookware or eaten fish. Spirulina simply is unable to remove heavy metals like chlorella does, as it lacks a cell membrane.

Chlorella has also been proven to be of benefit to those who suffer from degenerative disease. This report, however, will focus on the specific benefits that can be attributed to spirulina in particular.

Spirulina History -- Could This Super Food Help End World Hunger?

Spirulina is a simple, one-celled organism that got its name from the Latin word for 'helix' or 'spiral' because of its spring-like physical characteristic. Its scientific name is Arthrospira platensis, and it belongs to the cyanobacteria family.

The use of spirulina as a food source dates all the way back to 9th century Chad and it is believed spirulina was used by the Aztecs in 16th century Mexico.1

Historical records report the harvesting and selling of cakes made from spirulina harvested from Lake Texcoco. It was rediscovered in the 1950's in the same place where it has said to have its origins2 by a European scientific mission. The spirulina was being harvested and sold in dried flat cakes called "dihé" at the local markets, where natives would use it as a staple for many of their meals.

Spirulina didn't come into commercial production until the 1970s when a French company began the first large-scale spirulina production plant. Within a few years, America and Japan began producing their own spirulina.

Today, these nutrient-rich algae are being used around the world to help treat illness and are being seriously discussed as a sustainable source of food with the potential to end world hunger.3 Unlike most plants, which need to be cultivated and nurtured, spirulina is a survivor, able to withstand extreme temperature variations and neglect and still thrive. According to studies, spirulina is being successfully used to treat a wide variety of ailments, including those who've been poisoned by arsenic-contaminated water.

How Spirulina Helped Save Millions from Arsenic Poisoning

Most of us take clean, healthy drinking water for granted. Unfortunately, in some countries like Bangladesh, it is a luxury. As I stated in this previous article, much of the Bangladesh water supply is loaded with arsenic and up until the mid-1990s, little could be done to treat dying arsenic poisoning patients.

Bangladeshi researchers conducted a three-month-hospital-based study, where spirulina was given to 33 patients while 17 received placebo doses. 82 percent of those taking spirulina showed tremendous improvement.

An Immune-System Power-Boost -- Spirulina's Impact on Candida and AIDS

According to a study done by the Department of Aquataculture in Taiwan,4spirulina shows significant immune-boosting properties. Researchers exposed white shrimp to seawater containing a hot-water extract of spirulina before transferring them to seawater with a pH level of 6.8. The control group was not exposed to spirulina.

The shrimp exposed to the spirulina seawater showed a faster and more promising recovery rate to the high levels of pH than those not given the dose of spirulina first.

Now, let's take a look at what this immune-system boosting power can mean for you:

Candida

If you have an autoimmune disease such as Crohn's disease, chronic fatigue syndrome, Lupus or fibromyalgia, chronic candida yeast can both cause and worsen your symptoms. Spirulina has been shown to encourage and support the growth of healthy bacterial flora in your gut,5 which can help keep candida overgrowth under control.

HIV and AIDS

Drugs such as AZT used to treat HIV and AIDS patients can actually cause the symptoms they are supposed to cure. However, spirulina has been shown to help inactivate the human immunodeficiency virus associated with HIV and AIDS.

Nothing to Sneeze At

If you suffer from seasonal or perennial allergies, you're not alone. Millions of people are allergic to pollen, ragweed, dust, mold, pet dander, and a myriad other environmental contaminants, ensuring the makers of Kleenex will always stay in business.

Unfortunately, many people who have allergic rhinitis treat it with prescription and over-the-counter (OTC) drugs that often do more harm than good. Antihistamines are designed to suppress your immune system, which leads to decreased resistance to disease and dependence on the drug. Certain asthma drugs have been linked to serious side effects as well.

This is where natural methods such as the use of spirulina come in. According to one study,6 patients treated with spirulina reported relief of symptoms commonly associated with allergic rhinitis, such as nasal discharge and congestion, sneezing and itching, when given spirulina.

Balances Blood Pressure

High blood pressure (hypertension) is a serious health concern that affects millions of Americans today. If you have high blood pressure, you are at increased risk of dying from a heart attack or stroke.

The good news is, following a healthy nutritional plan, getting adequate exercise and applying stress modification techniques such as the Emotional Freedom Technique (EFT) can help normalize blood pressure and get you back on track to optimal health. According to a study done by the Department of Biochemistry in Mexico,7 4.5 grams of spirulina given each day was shown to regulate blood pressure among both women and men ages 18-65 years with no other dietary changes made during the six weeks the experiment was run.

Get more information about high blood pressure and how to normalize it without resorting to potentially dangerous drugs.

Help to Normalize Cholesterol Naturally

Are you on a cholesterol medication? Tens of millions of people take cholesterol-lowering medications every day and, according to "experts," millions more should be taking them, including children! If you are skeptical about this recommendation please see this page, which contains a list of articles addressing the dangers of statin drugs.

Statin drugs are responsible for a host of unwanted and dangerous side effects including:

• Sexual dysfunction
• Anemia
• Immune depression
• Acidosis
• Pancreas or liver dysfunction (including a potential increase in liver enzymes)
• Cataracts
• Increased cancer risk

Cholesterol-lowering medications have also been linked to severe muscle problems such as polyneuropathy (nerve damage in the hands and feet) and rhabdomyolysis (a serious degenerative muscle tissue condition). There is even evidence to suggest that taking statins can increase your risk of developing Lou Gehrig's disease.

Thankfully, there are natural ways to lower your cholesterol. Avoiding fructose and grains, and getting appropriate exercise top the list, but spirulina may also help. According to a study done on elderly male and female patients ages 60-87,8 those given eight grams of spirulina per day for 16 consecutive weeks showed lower cholesterol levels than those who were given a placebo.

Lowers Stroke Risk

Those with sickle-cell anemia or congenital heart defects are at greater risk for a condition called brain ischemia or cerebral ischemia. Brain ischemia refers to a lack of blood flow to your brain, which causes oxygen deprivation and can lead to a stroke. Just 10 seconds of interrupted blood flow to your brain can cause unconsciousness and lead to serious health consequences.

In a study done at the Institute of Pharmaceutical Technology in India,9 it was found that a dosage of 180mg/kg of spirulina had a protective effect on the brain and nervous system of rats exposed to high amounts of free radicals, compared to rats not given the spirulina before the experiment. This lab test shows the promising effect of spirulina on stroke prevention.

Helps Reduce Cancer Risk

Cancer is the leading killer of adult Americans under age 70 and in the case of this frightening disease, prevention is worth much more than a pound of cure. It could literally save your life.

My first recommendation in cutting your cancer risk is to eliminate sugar/fructose, grains, and processed foods from your diet. Additives such as fructose feed cancer cells and help them to thrive. I also recommend healthy sun exposure, which will boost your levels of natural vitamin D and help cut your cancer risk by half!

But spirulina may have potential benefits here as well. According to a study done in China,10 selenium-infused spirulina inhibited the growth of MCF-7 breast cancer cells.

Healthy for Vegetarians -- More Protein than Red Meat

When you think of protein, you probably imagine sitting down to a meal of organic eggs or grass-fed beef or maybe even drinking a whey protein shake.

If you're a vegetarian, you may turn to plant-protein sources such as nuts, beans, lentils, and soy products. Unfortunately, soy is not the health food it claims to be. None of the above-mentioned sources of protein compare to the protein punch delivered by spirulina. Spirulina is 65-71 percent complete protein compared to beef, which is only 22 percent, and lentils, which is only 26 percent.11

In addition to being protein-rich, spirulina is an excellent source of vital amino acids and minerals easily assimilated by your body. You would need to consume only two tablespoons of spirulina as a protein substitute for a meal.

Optimal Spirulina -- Types and Dosing

There are many types of spirulina out there so it is important to do your homework before making a purchase. Since spirulina grown in an uncontrolled environment has the potential to become contaminated with heavy metals and other toxins,12 it is important to choose organic spirulina from a reputable source.

Spirulina comes in capsules, tablets, powders and flakes. The recommended daily dose is typically betweeen three to five grams. You can spread the dose out to twice or three times a day if you like. It is safe to take higher doses, but this is a good place to start.  Remember to increase your intake of spring or filtered water when taking spirulina to help it absorb into your system.

An Important Note on Dosing

In addition to being your powerhouse of essential vitamins and minerals, spirulina is a potent detoxifier. For that reason, it is best to start with a small dose and work your way up. Once you see how your body responds, you can then gradually increase your intake.

Potential Adverse Reactions

Spirulina is a safe source of protein, nutrients, vitamins, and minerals that has been used for centuries. Though there are no known side effects associated with spirulina, your body may react to it based on your current state of health. Let's take a look at some of those reactions,13 what they mean, and what you can do to alleviate them.

The most prominent reactions you may experience are:

• Slight Fever -- The high protein content in spirulina increases metabolism, which may elevate body temperature.
• Dark Green Waste Matter -- Spirulina can remove accumulated waste product in your colon, which may cause darker stool. Also, spirulina is high in chlorophyll. This will also turn waste matter green.
• Excessive Passing of Gas -- This may indicate that your digestive system is not functioning properly or you have an extreme build-up of gas.
• Feelings of Excitement -- Your body is converting protein into heat energy, which may cause temporary feelings of restlessness.
• Breakouts and Itchy Skin -- This is caused by colon cleansing process and is only temporary.
• Sleepiness -- This is caused by the detoxification process and may indicate your body is exhausted and needs better rest.

Remember, your body may go through an adjustment period with spirulina, and your best bet to reduce reaction is to dose gradually to see how your body will react. Increase your water intake, reduce your stress levels, eat according to your nutritional type, and get plenty of rest.

Important Contraindications for Spirulina

Even though spirulina is entirely natural and generally considered a healthful food, there are some contraindications you need to be aware of.  You should not take spirulina if you have a severe seafood or iodine allergy.14 And, if you are pregnant or nursing or have hyperthyroidism, consult your healthcare provider before taking spirulina.

Conclusion

As you can see, spirulina can serve as a potent "super food." Just remember to do your research and arm yourself with knowledge. It is the best way to take control of your health!

 Sources and References

• 1 Spirulina History
• 2 Antenna
• 3 Antenna
• 4 Fish and Shellfish Immunology, September 17, 2010
• 5 Candida Diet Foods
• 6 European Archives of Otorhinolaryngology, March 15, 2008
• 7 Lipids in Health and Disease, November 26, 2007
• 8 Annals of Nutrition and Metabolism, August 19, 2008
• 9 Journal of Neural Transmission, August 11, 2010
• 10 Biomedicine and Pharmacotherapy, September 6, 2009
• 11 Natural Ways
• 12 Spirulina World
• 13 Health Session
• 14 Buzzle

http://articles.mercola.com/sites/articles/archive/2011/07/01/spirulina-the-amazing-super-food-youve-never-heard-of.aspx