Are you tired yet with experts telling you to get more exercise and eat healthier foods in order to beat the aging clock? The people saying this no doubt mean well, but if you are anything like me, you want to tell them to stuff their advice and let you do your own thing. Not only that, but there are so many differing methods, programs and routines to get healthy and stay young, it is nearly impossible to choose something that suits you and your schedule.
The plans you read about are also usually trying to sell you something while they push a product endorsement of some kind. That is fine provided what they sell does the job. This information you are about to read is a strict program to be used by anyone with a desire to stay healthy, build their immunity and lose weight while sculpting their bodies. That is a lot for anyone who is not committed to a healthier lifestyle. Do it if you dare but stick with it when you see the results. It will be very difficult for you to get sick, your fat clothes can be given away and you should live longer for the process.
There are no guarantees but what follows is a regimen that could make you bulletproof against illness and get you very fit while you are at it.
Common Eating Practices
Best results come from eating two limited calorie meals each day. Occasionally you can have a third if you are ravenous but it should be a small one. Every meal is the amount and portion controlled so there are no concerns about too much fat, cholesterol or any other unhealthy by products of diet. Use a guide or template to portion your food, do it once and you never worry about portion control again
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Your primary food should be ninety percent lean beef and the lesser ten percent nearly cooked away by heat drainage, [there are cooking apparatuses available that can be quite effective such as the Flavorwave infrared oven]. Intermittently replace the beef with salmon [Alaskan], include vegetables such as corn, green beans and spinach. You can trade the meat once in a while for a ready to eat meal such as Stouffer’s lasagna. Do not snack between meals and never chow down while watching television.
By now, you are probably thinking you will starve on this diet. In time, you will get used to it and your body will train itself to look forward to mealtime and be grateful when you feed it. You will always leave the table contented.
When you eat, try not to drink while doing so. Washing food down with liquid dilutes the stomach acid and it works less efficiently to digest your food. Drink after your meal and often throughout your daily routine. Sipping tea is a great for this. Green tea with lemon or Samurai Chai or MateVana are good. There are few if any calories in these teas and will give you a jump like your morning Joe does, without the edginess or other unhealthy adverse reactions from coffee. There is no need to add anything to your drinks other than lemon or some fruit slice.
After eating breakfast, mix a glass of whole milk into a chocolate whey protein shake. Drinking this adds more protein to your diet and some added calories. You can drink this when you take all the supplements you are going to need; we will get to that soon.
Alcohol is a drink no one needs. Most of us never liked it the first time we tried an alcoholic drink. If you must have alcohol, a glass of white wine occasionally is fine after a meal or relaxing in the evening but avoid alcohol if possible since it does more harm than good within the system. They talk about the benefits of alcohol in moderation but it has no nutritional value. You are better off without it.
Health Supplements
Your body requires many chemicals to get by and there is no way you can get everything you need from the food you eat – enter nutritional supplements. Supplements mean you will always have the right amount of good vitamins and minerals flowing through you to keep you healthy. This can be expensive but do your best to get what you need most based on your age, activity and immediate health – and if necessary prioritize.
The Following Is The Ideal Scenario For Supplementing Your Diet:
500 mcg B12 [liquid form] – This is simply wonderful if you need more energy. If mornings are tough on you, take this and you can hardly wait to start your day.
Vitamin D3 – 5,000 to 10,000 IU – If you are feeling blue this vitamin will make you feel better, boost your immunity while safeguarding you against multiple diseases like cancer and numerous viruses. You produce vitamin D through your skin but those in northern climates are usually deficient in colder seasons. The reason for this is we get our “D” from exposure to the sun for about twenty minutes a day. There is a new “syndrome” for wintertime blues and this vitamin will solve that condition.
Vitamin C 2,000 mg – Most of us know that vitamin C is great for us but do we get enough of it? 2,000 mg daily is plenty to for most of us to make up the deficit. “C” gives you stronger gums, builds your immune system and it is a great antioxidant to take on those nasty free radicals flowing through your system. A little known fact: vitamin C will give you an energy boost if you are feeling tired in the late afternoon at work or if you are drowsy.
B-complex vitamins – Taking the remaining B vitamins aid the nervous system and help communication between receptors and various parts of the body. The B-complex vitamins are essential to mental and emotional well-being. They cannot be stored in our bodies, so we depend entirely on our daily supply from our food intake and supplementation.
Take an ordinary multi vitamin that contains everything, preferably in liquid form for better absorption. They contain many trace minerals we require but rarely do we get enough. The multi vitamin is great as a catchall for miscellaneous needs.
Vitamin E 800 IU – Vitamin E is good for the skin and pretty effective as an antioxidant. Some will say they do not notice a difference when taking “E” but it is a required vitamin to maintain immunity and it combats free radical damage done to tissue. It is inexpensive and useful so take it.
Magnesium, Zinc and Calcium combination – This mix is phenomenal. Do not take these three minerals separately, they must be taken together to get the most from them. They all need one another for effect. Calcium for strong bones, magnesium prevents the calcium from causing arthritis [among other healthy benefits] and the zinc; it will assist the libido in performance, reliability and precision. What is not to like about that amalgam?
Flaxseed Oil, 2600 mg – Flaxseed is a wonderful source of omega 3 fatty acids that increase brain function and works as a great antioxidant to thwart oxidation and the resulting cell damage. It also helps keep your joints moving smoothly and aids digestion to some extent. Slowing the process of oxidation will sustain our cellular structure, keep us alive longer and we will be healthier as we age.
Fish Oil, 3,000 mg – Still more antioxidant protection and omega 3’s. If you can, try and take a supplement with omega 3, 6 and 9 as an all in one for maximum effect. I find Fish oil supplements make an incredible difference in my level of concentration ad overall health.
Sun Chlorella, 1,200 mg – This is a plant based supplement that looks strange and originates from fresh water green algae. It is just loaded with amino acids and minerals and is quite the plant. It is fantastic for the digestive tract and will elevate your mood. Experts are studying it for its potential to slow down the aging process based on studies of centenarian elders.
The protein shake mentioned earlier provides about 26 grams of added protein. Protein is needed to build muscle mass and combined with a good physical workout will exhibit results. 26 grams is a small amount but adequate for a non body builder.
This may all sound like you would be overdoing it. I wonder if it is enough. The majority of us do not get enough water daily never mind proper vitamins and minerals. By the time we reach our mid thirties, it is time to get serious about our nutrition or we pay dearly for it. To that point in life, we can get away with eating a lot of junk. The youthful body is the only reason we do not suffer from deficiencies more readily than we do. That said, more younger people these days are getting what were always age related diseases like type 2 diabetes, heart disease and hypertension!
With some major breakthroughs in the last few years in anti aging medicine, it might be worthwhile to consider some further additions to the supplement regimen. The principal step forward in life extension medicine in our generation entails telomere biology. Without a lot of scientific detail suffice to say the DNA strands have telomeres, [tails] and these tails shorten as we age and as the cell splits. The cells only have so many duplications programmed into them. Stop the tail shortening and delay aging – that Is the theory anyway.
There Are Some Things We Can Do Now To Slow Down The Shortening Of These Telomere Tails.
Homocysteine amino acids are known to shorten the telomeres. Lower the amount of this amino acid and you reduce the loss of telomeres. Supplement your diet daily with the following to lower homocysteine levels:
Folic acid – 800 mcg
Vitamin B6 – 25 mg
Riboflavin (B2) – 25 mg
TMG (trimethylglycine) – 500 mg
Vitamin B12 – 500 mcg
All of these supplements can e found at the health food store or major pharmacies.
Take your Vitamin C since it is an inexpensive vitamin and powerful antioxidant. Scientific investigation has shown “C” will slow telomere reduction by more than fifty percent. Try 2,000 mg daily.
Take Superoxide Dismutase [or SOD]. It will not only safeguard your cells from the harm done from stress and contaminants but it has displayed an inclination to decrease the rate of telomere reduction. Try taking 500 mg daily. It is sold in most health food stores. Men especially should take 200 mcg of selenium and a minimum of 200 IU of vitamin E each day. Whatever works to keep to keep the body from age progression is a good thing and worthwhile trying. One life to live is more than just a soap opera!
Physical Training
If you exercise, it is better for you to go all out for fifteen minutes than stretching your workout over a longer period while doing less cardio. Try and get some weight training into your program along with something aerobic like a treadmill, running or boxing a heavy bag. You do not have to like it, just do it for the good it will do. If you are older, be careful of the wear and tear running or long distance walking can do to you.
Treadmills are great for cardio anytime of the year. Do them on an incline, swing your arms at your sides carrying weights, and aim for a mile or mile and half. Do what you can to start and stop when you get tired. This is very difficult and you will hate it for a week or two but will eventually get used to it and it will be much easier. It is a great little workout and will do you a lot of good.
Now combine this with weight training. Do bench press, arm and leg curls, sit ups, pull ups and over head presses with dumbbells. The goal is to do the exercises correctly and quickly with a weight, you can manage for 10 or 12 repetitions and go from there. Always start slowly and work your way toward speed and endurance – no need to beat yourself up straightaway. Try and vary your workout so neither you or your muscles get “bored”, with the idea being to never reach a plateau in your progression. Your entire workout should take no more than forty minutes.
You can tweak the system if you like but this works well as it is. Eventually you will make your own additions and subtractions to suit your situation but do not stop. If you can keep the momentum going for months into years, you will notice the difference in your health. Your immunity level will be very high and you will not get sick very easily – if at all. You will get into good shape very quickly and be healthier than ever.
The combination of a restricted diet and effective physical training will mold your body into something to be proud of and the addition of health supplements will see to your nutritional requirements. This regimen offers ALL of the prerequisites the experts believe you need to live a long and healthy life, slowing or perhaps reversing the aging process. You need to be motivated in order for this program to do you any good and it will test your fortitude, but it will be worth it.
Anti Aging, Anti Aging Supplements, Anti Aging Theories, Health And Aging
Sat, Feb 27, 2010
Anti Aging, Anti Aging Supplements, Anti Aging Theories, Health And Aging