Activated charcoal is type of carbon made from wood, vegetables and other materials. It looks like a fine black powder. Activated charcoal is believed to have a large adsorptive capacity, making it able to bind with unwanted substances and toxins in the gut so it helps with digestion and cleanse the system.



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Alpha lipoic acid (also referred to as ALA, lipoic acid, and occasionally, thioctic acid), is a very exciting nutrient, offering tons of benefits with no known side-effects.

Body builders, diabetics, and anyone dieting to lose weight will find alpha lipoic acid to be extremely beneficial. Truly, alpha lipoic acid is one of those few rare supplements that are cheap, accessible, and actually work.

So what are the benefits of alpha lipoic acid (ALA)?

First of all, it's a fantastic antioxidant, meaning it prevents the free radical damage (much like the vitamins C, E and beta-carotene do), that compromises cellular integrity and eventually leads to the degradation of all the systems in the human body... normally called "aging". Of course, intense exercise increases exposure to free radicals, so all athletes and body builders will find alpha lipoic acid to beneficial for this reason alone.

Alpha lipoic acid has also been shown to effectively help shuttle nutrients more efficiently to the muscle cells, but Perhaps the most exciting benefit of alpha lipoic acid is its moderating effect on blood sugar levels.



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L-arginine is an amino acid that has numerous functions in the body. It helps the body get rid of ammonia (a waste product), is used to make compounds in the body such creatine, L-glutamate, and L-proline, and can be converted to glucose and glycogen if needed.

L-arginine is used to make the nitric oxide, a compound in the body that relaxes blood vessels. Preliminary studies have found that L-arginine may help with conditions that improve when blood vessels are relaxed (called vasodilation), such as atherosclerosis, erectile dysfunction, and intermittent claudication.

L-arginine is also involved in protein formation. In larger amounts, L-arginine stimulates the release of hormones growth hormone and prolactin.

Benefits:

1. Heart disease:
In the body, L-arginine is used to make nitric oxide, which reduces blood vessel stiffness, increases blood flow, and improves blood vessel function.

2. Erectile Dysfunction:
L-arginine has been used for erectile dysfunction. Like the drug sildenafil citrate (Viagra), L-arginine is thought to enhance the action of nitric oxide, which relaxes muscles surrounding blood vessels supplying the penis. As a result, blood vessels in the penis dilate, increasing blood flow, which helps maintain an erection. The difference in how they work is that Viagra blocks an enzyme called PDE5 which destroys nitric oxide and L-arginine is used to make nitric oxide.
In one study, 50 men with erectile dysfunction took either 5 grams of L-arginine per day or a placebo. After six weeks, more men in the L-arginine group had an improvement compared to those taking the placebo.

Unlike Viagra, L-arginine must be taken daily.

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Arjuna (Terminalia arjuna) is used to treat cardiovascular diseases like angina, cardiomyopathy, and congestive heart failure. It is taken on its own or paired with heart disease drugs.

SUPPLEMENTAL ARJUNA comes from the bark of a tall Indian tree. Ayurvedic doctors have used the bark to treat heart ailments for more than 300 years. The herb is just gaining recognition in America.

How It Works

Research suggests that compounds in arjuna called saponin glycosides enhance your heart's pumping action. The bark contains calcium and magnesium as well, which may play a role in improving muscle function. The antioxidants in the bark strengthen your veins and may prevent heart disease.

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Arnica is a perennial that grows to a height of 1 - 2 feet with yellow-orange flowers similar to daisies. Stems are round and hairy, ending in one to three flower stalks, with flowers 2 - 3 inches across. Leaves are bright green. The upper leaves are toothed and slightly hairy, while lower leaves have rounded tips. It is native to the mountains of Europe and Siberia, and is cultivated in North America.

Arnica ( Arnica montana) has been used for medicinal purposes since the 1500s and remains popular today. Applied topically as a cream, ointment, liniment, salve, or tincture, arnica has been used by both Europeans and Native Americans to soothe muscle aches, reduce inflammation, and heal wounds. It is often the first remedy used for injuries such as sprains and bruises.

Arnica in herbal form is primarily restricted to topical (external) use because it can cause serious side effects when taken internally.

Precautions

Arnica is generally safe when used topically (externally). However, prolonged use may irritate the skin, causing eczema, peeling, blisters, or other skin conditions. Arnica should not be used on broken skin, such as leg ulcers. Also, people who are hypersensitive or allergic to the herb should avoid it.

Arnica is rarely used as an internal herbal remedy because it can cause dizziness, tremors, and heart irregularities. It may also irritate mucous membranes and cause vomiting. Large doses can even be fatal. Do not take arnica internally except under close supervision of your doctor. Homeopathic remedies, which use very small amounts of arnica, can usually be taken safely.

If you are pregnant or breastfeeding, talk to your doctor before taking any medication, including herbs.



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Bilberry fruit is a close relative to the American blueberry. It's a common ingredient in pies, cakes and jams. The active constituents are thought to be antioxidants called anthocyanins.

Bilberry is primarily used for eye conditions and to strengthen blood vessels. During World War II, British Royal Air Force pilots reportedly found that eating bilberry jam just before a mission improved their night vision which prompted researchers to investigate bilberry's properties.

Bilberry is also used for glaucoma, macular degeneration, diabetic retinopathy and cataracts.

The anthocyanins in bilberry may strengthen the walls of blood vessels, reduce inflammation and stabilize tissues containing collagen, such as cartilage, tendons and ligaments. Grape seed contains similar substances, however, bilberry's anthocyanins are thought to have particular benefits for the eye.

Because bilberry is thought to strengthen blood vessels, it's sometimes taken orally for varicose veins and hemorrhoids.


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Black cohosh is a tall perennial plant in the buttercup family that grows in eastern and central areas of the United States. Black cohosh was used by Native Americans as a
traditional folk remedy for womens' health conditions, such as menstrual cramps and hot flashes, arthritis, muscle pain, sore throat, cough and indigestion. The juice of the plant was used as an insect repellent and was made into a salve and applied to snake bites.

Today, black cohosh is used primarily as a nutritional supplement for hot flashes, mood swings, night sweats, vaginal dryness and other symptoms that can occur during menopause, as well as for menstrual cramps and bloating.




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Bromelain is a mixture of enzymes found naturally in the juice and stems of pineapples. Called a proteolytic enzyme, bromelain is believed to help with the digestion of protein.

Some bromelain appears to be absorbed by the body intact, so it's also thought to have effects outside the digestive tract. In fact, bromelain is often marketed as a natural anti-inflammatory for conditions such as arthritis. It's one of the most popular supplements in Germany, where it is approved by the Commission E* for the treatment of inflammation and swelling of the nose and sinuses due to surgery or injury.

*The Commission E is a highly regarded committee of researchers, physicians, toxicologists and pharmacists that was created in 1978 by the German government to determine the safety and effectiveness of herbs sold in Germany. The Commission E has published monographs on the use and possible side effects and drug interactions of over 300 herbs.






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Cat's claw is native to the Amazon. The name cat's claw comes from the thorns on the plant's leaves that look like the claws of a cat. The part used medicinally is the root bark. It comes in tablet, capsule, tea, dried herb or tincture forms.Cat's claw has a long history of traditional use by indigenous peoples in South America. It has been used to treat digestive problems, arthritis, inflammation, ulcers and to promote wound healing.
# Arthritis

Cat's claw is thought to have anti-inflammatory effects and has been used for rheumatoid arthritis and osteoarthritis. Compounds in cat's claw are thought to block the body's production of inflammation-producing substances called prostaglandins and tumor necrosis factor (TNF). Cat's claw is believed to reduce pain somewhat, but it doesn't appear to have much of an effect on reducing swelling. More evidence is needed before cat's claw can be used as a treatment for arthritis.
# Cancer

There's some evidence cat's claw may affect the immune system. Preliminary laboratory studies suggest it may halt the spread of cancer cells. A few animal studies suggest it may help with cell damage caused by chemotherapy or radiation treatment. Much more evidence is needed before it can be used as a cancer treatment, and it should never replace conventional care.
# Other conditions

Cat's claw has also been used for high blood pressure, HIV, diverticulitis, gastritis, Crohn's disease and ulcerative colitis, but there's insufficient evidence on the effectiveness of cat's claw for these conditions.

Side Effects and Safety Concerns

Side effects may include nausea, headache and dizziness.

Cat's claw shouldn't be used by people who have had organ transplants.

The safety of cat's claw in people with certain autoimmune conditions such as type 1 diabetes, multiple sclerosis, systemic lupus erythematosus and Crohn's disease isn't known.

Cat's claw shouldn't be taken within two weeks before or after surgical procedures or by people who have bleeding disorders.

Pregnant or nursing women or children should avoid cat's claw.

Cat's claw shouldn't be confused with another herb called cat's claw acacia, catclaw acacia or Acacia gregii which is believed to contain a compound related to cyanide and should not be taken orally.




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Chromium is a mineral that humans require in trace amounts. It's found in small quantities in foods such as brewer's yeast, calf liver, whole grains, processed meats and cheese.

In 1959, chromium was first identified as an element that enables the hormone insulin to function properly.

Since then, chromium has been studied for diabetes and has become a popular dietary supplement. It is widely available in health food stores, drug stores and online.

Chromium is also believed to help the body process carbohydrates and fats. It is marketed as a weight loss aid for dieters and an ergogenic (muscle-building) aid for bodybuilders and athletes. One form in particular, chromium picolinate, is popular because it is one of the more easily absorbed forms.

CoQ10 is a naturally occurring compound found in the body, and a powerful antioxidant. It is a coenzyme, similar to a vitamin, and as such assists in various internal processes.

Specifically, CoQ10 plays an essential role in the production of cellular energy. Without this energy, your cells cannot function.

CoQ10 is found in high concentrations in tissues and organs that require a lot of energy. The heart requires huge amounts of energy to function which is why CoEnzyme Q10 is such an important compound for proper heart function. The benefits of CoQ10 are crucial to maintaining cardiovascular health.

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Creatine is a compound that's involved in the production of energy in the body, in the form of adenosine triphosphate (ATP). Made in the liver, approximately 95% of the body's creatine ends up being stored in skeletal muscles and the remaining 5% is found in the brain, heart and testes. Once it's used, creatine is converted to a waste product called creatinine and excreted in urine.

Creatine is found in small amounts in red meat and fish. However, much of it is destroyed by cooking. It's also made naturally in the body from L-arginine, L-glycine and L-methionine, amino acids that are principally found in animal protein.

Why Do People Take Creatine?

Athletic Performance

Research suggests that creatine may provide some benefit in improving performance in high-intensity, short-duration activities such as weight lifting and sprinting. Creatine increases production of ATP, an energy source for muscles during brief, explosive periods of activity. It hasn't been found, however, to help with aerobic or endurance sports such as marathon running.

Creatine may also decrease muscle fatigue. It appears to reduce lactic acid, an energy waste product that causes muscle fatigue.

More research is needed on the effectiveness of creatine. Excess creatine is removed by the kidneys, so some experts question the use of creatine supplements in people with sufficient levels of creatine in their muscles.

Creatine is extremely popular with athletes and bodybuilders, many of whom consider it to have similar effects as anabolic steroids without the side effects. It hasn't been banned by many athletic associations. Still, some organizations question whether it's ethical to permit athletes to take a supplement that could potentially enhance performance. Others have expressed concern that use of performance-enhancing supplements could lead to the use of other potentially risky supplements and drugs.

Muscle Mass

Some studies have shown an increase in lean muscle mass with creatine. It may do this because creatine in muscle attracts water. More research is needed, however, because not all studies have confirmed this finding. Also, studies have used different doses of creatine, so it's unclear what a safe or effective dose would be.

Muscle Conditions

Because creatine may strengthen muscle, it has been suggested as a complementary treatment for conditions in which muscle weakness occurs, such as muscular dystrophy, congestive heart failure, Huntington's disease, McArdle's disease (also called glycogen storage disease type V), amyotrophic lateral sclerosis, myasthenia gravis, Parkinson's disease and after injury or surgery.

High potency fish oils are just the ticket to support flexible joints and arteries, nervous system functioning, smooth skin, immune system support, healthy hearts and vision.

Fish oil if full of the omegas your body needs to maintain optimum health. Fish oil come in fluid form or in handy geltabs. You can also find fish oil in flavors such as peach, orange, lemon and even mint...so no more icky "burp back" taste.

Here's a recipe for the Sweet-Heart Smoothie:

1 cup cranberry or raspberry juice
½ banana peeled
6 ice cubes
2 Tb liquid fish oil
1 Tb powder fiber (optional)

Place in blender. Mix until smooth. Enjoy it wiith your sweetheart.




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What exactly is Melatonin?

Melatonin is a hormone produced naturally in the pineal gland at the base of the brain.

It is important in regulating sleep, and may play a role in maintaining circadian rhythm, the body's natural time clock.

Natural melatonin production decreases with age, and the decrease is associated with some sleep disorders, particularly in the elderly.

The use of melatonin supplements became popular in the mid-1990s as a way of treating insomnia

Why take it?

Studies suggest that supplements can hasten sleep and ease jet lag, without the hazards or side effects of prescription sleeping pills.

Melatonin may have many other uses and has been reported to make people feel better, strengthen the immune system, and reduce free radicals in the body.

Current research is exploring melatonins effect as an anti-oxidant, immno-modulator in cancer, delayed sleep-phase disorders, and more.

Tests are still underway, so there is much to still be learned about melatonin and its effects on the human body

Is melatonin safe?

"Based on available studies and clinical use, melatonin is generally regarded as safe in recommended doses for short-term use.

"Available trials report that overall adverse effects are not significantly more common with melatonin than placebo." (U.S. National Institutes of Health)

"In the most extensive clinical trial to date a high dose of 75 milligrams of melatonin per day was given to 1400 women in the Netherlands for up to four years with no ill effects." (Newsweek, 6 Nov. 1995, 60-63.)

Should certain people avoid it?

Yes. "Children and pregnant or nursing women should not take melatonin dietary supplements without a health professionals approval.

"Do not drive or operate machinery when taking melatonin if it causes drowsiness." (WebMD®)

Taking melatonin is inadvised for with alcohol and other drugs, for sufferers from autoimmune disorder, liver or kidney disease, and more.

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Vitamin E is one of the essential nutrients that everyone needs, according to thousands of published research studies. Vitamin E is one of nature's most powerful free radical quenchers and a potent antioxidant that protects your body's cells from damage.

Research shows that the powerful benefits of vitamin E extend virtually from head to toe. As demonstrated in numerous research studies and clinical trials, Vitamin E's health benefits include:

*Heart Health: Clinical trials have shown that vitamin E is linked to heart health and maintaining normal blood flow.

*Brain Health: Higher vitamin E intake is associated with healthy cognitive performance.

*Immune Health: High doses of vitamin E are linked to healthy immune function in the elderly.

*Skin Health: Vitamin E is widely used in topical skin lotions but dietary intake of natural vitamin E has displayed UV protection benefits when combined with other skin protective nutrients.

*Women's Health: Vitamin E and C, when used together help promote a healthy pregnancy.

*Joint Health: Vitamin E supplementation may be helpful for people with rheumatoid arthritis (RA)

*Prostate Health: Supplementation with 50 IU vitamin E daily may support prostate health.

*Eye Health: Combined with other antioxidants (particularly B-carotene and vitamin C), vitamin E is important for maintaining healthy eyesight.



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Soy 101

Welcome to the exciting and healthy world of soy! Whether you are new to soy foods or have been enjoying them for years, you will be happy to know that there is a lot of good news about soy and what it can do for your health.

We are living longer than ever before. However a longer life increases our risks of developing the chronic diseases that come with aging. Throughout our lives prevention is essential to maintaining a healthy and active life. In any disease prevention program, diet is a vital ingredient.
genisoy_soybenifits3.jpg

Eating foods low in saturated fat and cholesterol are important components to a healthy lifestyle. Soy foods in particular contain no cholesterol, protect against heart disease, and taste great. Exciting new studies indicate that soy foods show promise for boosting mental ability and protection against bone loss and some types of cancer.

As a case-study, worldwide health statistics show that Asian peoples typically enjoy much lower rates of heart disease, cancer and osteoporosis, chronic diseases that plague the United States and other Westernized cultures. Perhaps more telling is the fact that Asians lose this health advantage when they adopt western eating habits. This observation has led researchers and scientists to focus on the health benefits of soy, because soy foods are a primary source of protein in many Asian countries.

The Food & Drug Administration (FDA) has concluded that soy protein consumption (at least 25g per day) included in a diet low in saturated fat and cholesterol may reduce the risk of coronary heart disease by lowering blood cholesterol levels.

Soy is also a great addition to your weight-loss and weight maintenance program. Soy, a complete protein, has been shown to increase satiety, the feeling of fullness, which means you have less desire to eat more calories during the day! Wholesome soy food can replace foods in your diet that might be adding to your daily caloric intake as well as saturated fat and cholesterol intake. When you need a quick snack, try crunching on guilt-free and flavorful healthy soy chips or soy bars . It's simple to make Soy foods a healthy component of your weight loss program.

Studies confirm that soy foods boost health at all ages! Whether you are interested in being more heart healthy, wanting to lose weight, or seeking healthful snacks, soy foods can fit into every lifestyle. Scientists continually study the soybean and find exciting new ways soy foods can benefit your general health. So Gain Health, Lose Weight, and Eat Soy!




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St. John's wort has been used for centuries to treat mental disorders and nerve pain. In ancient times, herbalists wrote about its use as a sedative and a treatment for malaria, as well as a balm for wounds, burns, and insect bites.

Today, St. John's wort is most widely used as a herbal treatment for depression. In some countries, such as Germany, it is commonly prescribed for mild depression, especially in children, adolescents, and where cost is a concern.

Standardized extracts are generally available over the counter - however, in some countries (such as Ireland) a prescription is required. Extracts are usually in tablet or capsule form, and also in teabags and tinctures.



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[chapter 1)
You remember your nursery rhymes? Little Miss Muffet sat on her tuffet eating her curds and WHEY. Along came a spider and sat down beside her and scared Miss Muffet away...

Well if Miss Muffet had known the benefits of whey, that little spider wouldn't have scared her at all...she would have kicked it's ass!

Whey protein is a pure, natural, high quality protein from cow's milk. It is a rich source of the essential amino acids needed on a daily basis by the body. In its purest form, as whey protein isolate, it contains little to no fat, lactose or cholesterol.

Whey protein is an excellent protein choice for individuals of all ages. It provides a number of benefits in areas including sports nutrition, weight management, immune support, bone health, and general wellness.

As you can see there are many benefits and I'll "whey" in with info on how it can help you in the next chapter.



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(chapter 2)

In this chapter we'll cover the benefits of whey when used for physical performance.

Whey protein has long been considered the "Gold Standard" of protein for serious athletes who work hard to develop and sustain a lean, strong and well-defined physique. Research studies support this belief. Athletes need more protein in their diet, often as much as twice the recommended daily allowance. The protein they choose makes a difference and here are several reasons why whey protein is a preferred choice for athletes of all types.

* Whey protein is a naturally complete protein, meaning that it contains all of the essential amino acids required in the daily diet. It has the ideal combination of amino acids to help improve body composition and enhance athletic performance.

* Whey protein is a rich source of branched chain amino acids (BCAAs), containing the highest known levels of any natural food source. BCAAs are important for athletes since unlike the other essential amino acids, they are metabolized directly into muscle tissue and are the first ones used during periods of exercise and resistance training. Whey protein provides the body with BCAAs to replenish depleted levels and start repairing and rebuilding lean muscle tissue.

* Whey protein is an excellent source of the essential amino acid, leucine. Leucine is important for athletes as it plays a key role in promoting muscle protein synthesis and muscle growth. Research has shown that individuals who exercise benefit from diets high in leucine and have more lean muscle tissue and less body fat compared to individuals whose diet contains lower levels of leucine. Whey protein isolate has approximately 50% more leucine than soy protein isolate.

* Whey protein is a soluble, easy to digest protein and is efficiently absorbed into the body. It is often referred to as a "fast" protein for its ability to quickly provide nourishment to muscles.

* Whey protein helps athletes maintain a healthy immune system by increasing the levels of glutathione in the body. Glutathione is an anti-oxidant required for a healthy immune system and exercise and resistance training may reduce glutathione levels. Whey protein helps keep athletes healthy and strong to perform their best.