月度归档五月 2019

Iron Deficient Anemia

Who is at higher risk for iron deficiency anemia?
Have you ever wondered what groups are at high risk for iron deficiency anemia? Well, if you have, you are in luck because this article will explain those groups and why. 
First, let’s explain what iron deficiency anemia is. Iron deficiency anemia is when there is a low red blood cell count. This can be caused by blood loss, poor production of red blood cells, and elevated rates of red blood cell destruction. Hemoglobin is the iron-containing protein molecule in red blood cells that helps to carry oxygen throughout the body, that is why iron is so important for the body. 

How can you notice if you are iron deficient? Listed below are the top signs and symptoms of iron deficiency. 
-Unusual Tiredness
-Paleness
-Shortness of breath
-Headaches and dizziness
-Heart Palpitations
-Dry hair and skin
-Swelling and soreness of the tongue and mouth
-Restless legs
-Brittle nails
-Cold hands and feet

High-risk groups of iron deficiency:
-Women: Women, in general, are at a higher risk of iron deficiency because of the blood loss during menstruation.
-Pregnant women: Because of the demands on the blood supply during pregnancy, pregnant women tend to get low in iron. 
-The elderly: The elderly are at high risk because of other health conditions, diseases like diabetes, kidney disease, cancer, inflammatory bowel disease, and cardiovascular disease have all been linked to a higher chance of anemia. 
-Vegetarians or Vegans: Meat is the number one source of iron, and so because vegetarians and vegans do not eat meat, it puts them at risk. Iron that comes from grains and vegetables has a hard time absorbing into the body. 
-Individuals who have had bariatric surgery: Iron deficiency is a side effect after surgery because of the changes made during the surgery. Most iron is absorbed by foods like meat, legumes, and grains. Those foods are absorbed in the small intestine. But after surgery, the food will bypass the small intestine and will not absorb, which will cause iron deficiency. 
-Infants and children: Infants with low birth weight or born premature, usually have a difficult time getting enough iron from breast milk or formula. Children will also need extra iron during growth spurts, because of its important role in muscle development. 

If you fall under one of these high-risk groups mentioned above, you should consider an iron supplement. Iron supplements are designed to absorb iron into the body.
Check out https://www.pharmicsvitamins.com/ for more information!

Training the Metabolism

Your metabolism consists of all the chemical processes by which your body produces energy and assimilates new material to maintain, replace, and build up its cells. The metabolic rate is the speed at which the body burns up fuel. The body has a tick-over speed, just like a car. When it is running fast, it will burn up a great deal or fuel. At a more moderate pace, it uses less fuel.

People have a great many misconceptions about the metabolism and its relationship to bodybuilding. What is important to understand is that the successful bodybuilder does not try, or should not be trying, to speed up their metabolism to a super accelerated rate (unless they are looking to shed fat very quickly). nor do they want to slow down metabolism to a subnormal level.

In Nature, we can observe two high metabolism creatures which, due to their genetic makeup, are always in need of food and spend about 95 percent of their waking hours either eating or looking for food. The shrew is in endless pursuit of food, and when you look at this minute creature, you can see its system pumping away and shaking its tiny body like a battery driven toy. The tiny hummingbird, one of Nature’s marvels whose super-fast wings beats enable it to hover in mid-air while stealing its vital nourishment from various plants, is the other insatiable creature. From a study of such high metabolism creatures we can conclude that a fast metabolism is of little use to the bodybuilder.

So what about a slow metabolism? What creatures can Nature offer us in that direction? The koala, the elephant, rhino and sloth. A slow metabolism may be conducive to gaining weight, but definitely does not lead to a rapid increase in muscular tissue, which is the ultimate aim of keen bodybuilder.

There are two aspects to the metabolic process. There is the anabolic, or building up process, and the catabolic, breaking down process. Both processes are consistently taking place in your body. The most desirable state, and one which you can train for, is a positive ratio in favour of the anabolic process. 

Many youngsters are plagued not only by skinniness but by a super high metabolism. Whatever they do, they just cannot gain weight. Everything they eat is used up in their system. They find it almost impossible to gain weight. Their engines seem always to be running hot. Nothing seems to work when attempting to gain weight, regardless of many nutrients they put in their body. Then, one fateful day, their metabolism seems to normalise, and suddenly their bodybuilding efforts and generous food intake begin to show results.

So how can metabolism be slowed down, the answer is immobilization. The only other way to achieve a slower metabolic rate is by growing older. Our metabolism slows down as we age. Ironically, as we age, it is not a slowing down of our metabolism that we need, but the opposite. Then the fat starts to settle around our bones, and we yearn for those earlier days when we had an accelerated metabolism.

In order to slow down metabolism, you must purposely practice relaxation, real relaxation. Never run when you can walk, never walk when you can sit. Don’t sit if you can lie. Relaxation, even for ten minutes, is particularly important after a meal. Try and check on yourself during the day. Are you as relaxed as you can be while you follow your daily routine? How do you watch TV? Do you lean forward in your chair, or do you sit back comfortably with your feet up on a padded stool? Now do you get the idea? Relax! Rid yourself of tension and stress, mental as well as physical.

If you feel that your metabolism is slow, or you tend to be slow moving, overweight and lethargic you can take steps to stimulate your metabolic processes so as to normalise it. When that begins to happen, your digestive processes will accelerate, your glands will secrete more, and your hormones will be stirred up. 

How can metabolism be sped up? This can happen when making room in your schedule for exercises that stimulate the metabolism. For a while you will have to put abdominal training, calf work, and arm exercises aside. The true stimulators of our metabolic functions are the movements which work the bigger muscle groups, such as squats.

When an athlete has been unable to make any progress, especially in the beginning or early intermediate stages gains accelerate enormously as soon as they are placed on heavy, high repetition squat program just two days a week, and not many other exercises are required during this time. Numerous successful cases only included the wide grip chin and bench press along with the squat training for their metabolism.

When an average trainer with a normal metabolism isn’t gaining, it would then be helpful to steer metabolic ratio towards the anabolic state, for this is needed to build up the body’s growth pattern and overall size. That means they should not stay on heavy, high-rep squatting programs for long periods. This form of training to stimulate the metabolism and thereby set the body up for overall gains, which should be alternated with periods of rest and so allow the body to gain. This followed by a more normal training routine, will help to favour the anabolic metabolism over the catabolic metabolism.

Virtually all top bodybuilding champions have used heavy, high-rep squats in their training to give their body overall size. Once this size has been reached, many champs find they don’t need those regular heavy squatting exercises any more. They can get by on hacks, thigh extensions, and other less strenuous leg movements.

Remember that this metabolism training is not necessary as long as your current bodybuilding routine is developing your muscles at a satisfactory pace. This mode of training is designed specifically for the hard gainer. Virtually all hard gainers who have applied this principle seriously over a period of 3 to 9 weeks made significant progress, and what is more important they made this progress when every other form of training had failed.
The concept of Smartphysicalworkout was developed by Daniel Green who has been involved with the Health and Fitness industry since 1999, providing health and fitness products, services to both the local and online community.

After a slow start, the Smartphysicalworkout.com has grown into a well received site for the Health and Fitness community and the team strive to offer the best quality products available, customer service and satisfaction will always be the key to their success.

Your Smoker Grill and Fresh Salmon; What a Great Combination

Salmon season is about to kick off here in northern California and hopefully, it will be a bountiful season. Salmon are a good fighting fish so, whether you are fishing the rivers or in the ocean, salmon are a lot of fun to catch. Oh, and by the way, they really taste great, and they are really good for you. My Dad took me salmon fishing when I was 9 or 10 and I’ve looked forward to this time of year ever since. Whether you smoke it or grill it, there’s nothing better than fresh caught salmon.

But now that you’ve caught it, what do you do with it? I like to cut a few one inch steaks and fillet the rest for smoking. Salmon is such a flavorful fish; I don’t like to use too much seasoning. I choose to keep it simple; I don’t want to drown out the flavor of the fish. So, when I grill salmon steaks, I brush olive oil on both sides, add salt and pepper, (sometimes lemon pepper), and dill. That’s it; the steaks are ready for the grill.

You can use a gas grill or a charcoal grill, but either way you need to pre heat your grill to medium heat. Personally, I’m an old charcoal die hard, so I pre heat my smoker grill to 325 degrees and it’s time to start grilling salmon steaks. But, remember, salmon cooks quickly, a one inch steak at 325 degrees should only take about 4 minutes a side. So, be careful and do not overcook it. When grilled properly, your salmon will be moist and flaky. When you pull it off the grill, serve it up. It’s best when served hot.

As for smoking salmon at home, it’s really not that difficult. It’s a lot of fun and the finished product is great. If you have a smoker grill and have never smoked salmon before, you really should give it a try. It’s a lot easier than you might think.

The first thing you need to do is make up your brine. The most basic of brines contains water, salt, and sugar. Do not use table salt. Use kosher salt, or, better yet, canning salt. Mix 2 cups canning or kosher salt, and 2 cups brown sugar in 1 gallon of water. There’s lots of other ingredients that you can add, but I like the flavor of the salmon so I go easy on the seasonings. Next, place your fish in a plastic or glass container, add your brine so the fish is fully submerged, and place in the refrigerator for at least 8 hours. You can go longer than 8 hours, but don’t overdo it. The longer the salmon is in the brine, the saltier it will be. I usually let it go for 10 to 12 hours.

The next step is to air dry your cured salmon in a cool place. This is a vital step in the smoking process. As your fish dry’s, you will notice that a thin, sticky, lacquer like substance forms on the fish. This substance is called a pellicle, and this drying process should take about 2 hours.

With that done, you’re ready to smoke your salmon. So, fire up your smoker grill and pre heat to about 150 degrees. This is lower than normal smoking temperatures for most meats. But, this is salmon, and you don’t want to smoke salmon at higher temperatures. It will cook too fast. Next, you need to add your smoke, but, you don’t want to overdo it. So, I wrap a couple of handfuls of wood chips in aluminum foil, poke holes in the foil, and place it on top of the coals. Now, place the salmon on the grill, skin side down and leave it alone.

Depending on the thickness of your fillets, the smoking process will take anywhere from about 1 hour, up to 4 hours for thick slabs. Once you’ve done this a few times, you’ll get a feel for when it’s done. For now, use a thermometer and look for an internal temperature of 140 degrees. Or, you can check it with a fork, when it starts getting flaky, it’s about done. And when it’s done, pull it off the grill, let it sit for 20 minutes or so, and then dig in.

So the next time you get some salmon, fire up your smoker grill. Your family and friends will love the steaks and I promise you, they will love the smoked salmon as well. Give it a try, you won’t be sorry.

Reasons to Visit a Winter Destination

Many outdoor enthusiasts love traveling in winter, and enjoy sights, sounds, and experiences that summer travelers miss out on. Most everyone thinks of camping, travel to national parks, swimming and outdoor activities as summer activities, but winter activities can be awesome too. There are great reasons to plan your outdoor vacation in the wintertime. Any getaway is welcomed to the average working person and here are a few reasons why visiting a winter destination should be considered.

Winter Recreational Activities

Winter weather can bring a variety of outdoor recreational activities that summer doesn’t. Ice fishing, ice skating, cross country skiing and snowboarding are great activities that can only be done in winter. There are also some year round activities like horseback riding, hiking and hot springs that are great to experience in the winter.

Escape the Winter Blues

Many people get down and depressed during the long months of winter and after the hussle and bussle of the holidays. Taking a winter break can lift your spirits and give you a reason to experience outdoor winter activities. Take the time to plan a getaway during these times and overcome the winter blues. Make some new memories with your family and enjoy a whole new adventure.

Transformed Landscape

Wintertime can transform any destination. You can see different species of plants and animals. Wildlife also behaves differently in the winter months. Bare trees hold snow beautifully and can make you see the surroundings in a whole new way. You will be surprised at how different you will perceive the beauty of nature in an unaccustomed way.

Less crowded

It’s winter and going to a beach may be the best trip ever. Even the prime areas are less crowded with fewer tourist. You will experience the authentic feel with the locals and maybe see things that are geared mainly for the tourist season. You won’t be competing for the best campground spots, restaurants and activities. Even the little things will be better, like less trash, more firewood, less noise, and fewer people on trails. All these things can make traveling in the winter even more enjoyable.

Long nights 

If you enjoy sitting around the campfire, gazing at the stars, drinking cocoa and eating smores than winter camping with long nights will be a special pleasure for you. Winter enhances your senses, allows you to see stars that you have never seen and truly enjoy the deep quiet of nature. This tranquility is something summer travelers will never really get to experience.

Glamping

Glamping is a new form of camping, in case you didn’t know. It is where stunning nature meets modern luxury. It’s a way to experience the untamed and completely unique parts of the world—without having to sacrifice modern comforts like TV and a bed to sleep in. Glamorous camping is another word for this activity and if you do it in the winter you can have heat! But don’t worry cause you can still brave the cold weather to roast marshmallows over a fire.

Memories for Life

You will either love or hate camping during the winter, either way you will come back with great pictures, stories, adventures and unique memories.
These memories will last a lifetime and can be handed down for generation. Making memories is one reason to go camping, winter or summer, and these memories might encourage others to go winter camping. All winter travelers enjoy their adventures and love to brag about their experiences.

I hope you like the reasons I have chosen to encourage you to try visiting a winter destination. Remember winter activities are awesome and make great memories.