Whey Protien or Casein Protein which is better?

Well first you need somewhere around 1.5 grams of protein per 2.2 pounds of body weight each day. This can be met by eating five to six small meals a day, and each meal has to have at least 20 grams of protein in it. The best time to take protein is before and after your exercise. If you don't take protein right before or close after you exercise then the nutrients will not absorb that fast into your body. Whey Protein is derived from cow's milk and is also a by-product of making cheese.Although Whey Protein is just a powder and its sold as a dietary supplement,its also naturally found in breast milk. Whey Protein is known to have the highest digestible levels of protein that the body can use. Whey Protein has other health benefits like a healthier immune system,stronger bones and you build a lot of lean muscle.

Now casein protein on the other hand is almost the opposite. Casein takes a very long time for it to absorb in the body. Casein protein is a Low Carb Slow Digesting protein which some people like and need.casein produced a slower and less dramatic rise in amino acid levels. It is good to use casein before you go to bed because it will just clot your stomach and it will provide muscle building amino acids though out the night. Now i am an athlete and i work out a lot so i love using whey protein after every workout because it’s rapidly absorbed, making sure that my body recovers quickly and adequately. Now i think that whey protein would be better to use for an athlete because it is absorbed faster and it has more carbohydrates. You can only use casein protein at the night and that is the main difference between whey protein and casein protein.

Reference: http://www.nutricraze.com/Casein-vs-Whey-a-5039.html

By mike barber personal trainer

Can you quit Smoking?

Every one says its easy to quit smoking but is it? Here are four tips to help you start today. It actually is a fact that fewer adults in the united states are smoking today. There has been a significant decrease since 2003. The board of public health hopes to have 12 more percent of smokers to stop by 2010. Smokers is a big problem it causes 30 percent of all cancer death each year.It also causes more than 80 percent of lung cancer deaths each year as well. The board of public health says there is no easy way to quit and i think so as well but here are some vital tips you will need to begin the process. The first thing you should do is write down why you want to quit smoking. For example you could say you finally decided and realized its not good for you or too even be around. Then plan to make yourself a reward after you reach your goal of quiting. For example go on a big vacation with all the money you use to spend on buying packs of cigarettes each day. Then once you decided your reward then set the day you should quit. Then the last but i think the most important thing is make sure you don't quit alone. If you have a friend that smokes do it with him. It is a proven fact that it is more likely for you to quit smoking as long as you have someone else with you pushing you and helping you along the way. These tasks are hard to meet but its a lot easier to do something with a friend.

Mayo Foundation for Medical Education and Research (MFMER).
http://www.cnn.com/HEALTH/library/quit-smoking/SK00056.html?iref=newssearch

Want to build a stronger Immune System?

Winter is getting close and if you don't want to be sick all the time consider these eight foods into your diet. To make your immune system a lot stronger you should eat turkey,salmon,sweet potatoes, garlic, almonds and Raisin Bran's. Sweet potatoes are very important to have in the winter so your immune system doesn't break down.Your skin and nasal mucous membranes are the main defense against viruses getting into your bloodstream and making you sick. To keep the tissue in your body healthy, your body needs huge amounts of beta-carotene. This is a vitamin found in fruits and vegetables that is very important. Turkey and other meat is very good for your immune system because it is a great protein source. Salmon is great for the immune system as well. Adding omega-3 fatty acids to your diet can help to balance out your intake of the inflammation-promoting which strengthens your immune system. Taking Vitamin-E capsules all around makes your immune system a lot stronger. All liquids are beneficial when you're trying to recover from a cold, but if you want to stop the cold right away you need large amounts of tea. You have to be invincible from not getting sick in the winter. Most people get sick at least once in the winter with at least a minor cold. Staying well rested and also working out can help you avoid illness, but if you really want to stop a cold before it starts, you also need to eat correctly. The foods that i just listed above are some ways for you to prevent an illness from the start.

Reference: By Elizabeth M. Ward, M.S., R.D.
http:
//www.mensfitness.com/nutrition/vitamins/29

Skin Cancer also known as Melanoma

Skin cancer, also known as melanoma, has become more and more of a concern to humans today. Over the past couple of years 8,400 lives are lost due to this vicious disease in the United States alone. According to the article "Fighting Melanoma in the Mirror", written by Eric Sabo from the New York Times, there are many ways to help spot the signs before the sickness get too serious.

"Melanoma is the biggest no-brainer for screening," says Myles Cockburn, a medicine expert at the University of Southern California. The most simplest and direct method to check if you could be carrying this cancer is to simply face a mirror, completely naked, and check your skin for any suspicious moles from head to toe. Changes to the color, size or shape of any mole may also be an early sign, especially if someone has family with the history of skin cancer. If a melanoma growth is found early enough about 90% can just be surgically removed, but if the growth is left unchecked for long enough the chances of surviving this disease is said to be worse than for lung or colon cancer.

Reference: BY ERIC SABO
http://health.nytimes.com/ref/health/healthguide/esn-melanoma-ess.html

Placebo or Real?

A new study shows when your going to the doctors you might be getting prescribed with placebo's. When patients complain about being tired and cant sleep at night; some doctors tell them just to take a multivitamin or Advil. Doctors aren't sure about multivitamin's making you not tired and there is no study that says it does. Placebo's are consider as vitamins, antibiotics,Sedatives and over the counter pain killers. Doctors don't like to give out medications that haven't been proven to work yet. So they suggest vitamins, antibiotics,sedatives and over the counter pain killers because they are harmless. Doctors also know that the placebo's haven't been proven to work in any case studies but know that they are harmful. Doctors say they work because patients start to feel better just because they are so confident that it is something that works. The doctors call the treatment the placebo effect.

The common placebo that doctors hand out is aspirin. The scientific name is called over-the-counter analgesics. Antibiotics are bad to take unless you actually have a bacteria infection. Usually they are prescribed because of patients asking for it. Sedatives are a very addictive placebo and You should only take this if you have anxiety disorder. The vitamins are not bad at all to have because it has a lot of healthy things in them. For example vitamin B12 prevents medical conditions such as anemia. Next time you go to the doctor and expect prescribed medicine you probably are taking a placebo!

http://www.cnn.com/2008/HEALTH/10/30/ep.doctors.prescribe.placebos/index.html

Be sure to take your Multivitamins

The human body needs multivitamins every day to be healthy. A lot of kids and even some adults do not get the proper vitamins daily to be consider healthy. There are 13 vitamins that you need and some foods that actually have so you can be healthy. The 13 essential vitamins are A, C, D, E, K, B12, and the 7 B-complex vitamins. Stores such as GNC and Vitamin shoppe sell a multivitamin pill and if you take it daily, it should meet all the requirements. By not getting the proper vitamins you could become actually very ill or even die. Now it may not be necessary for you too take a multivitamin if your already eating a variety of foods. The most important benefit of taking a multivitamin is to prevent deficiency.

I am an athlete and since I usually don't get in the proper nutrition daily because i am a college kid I take a multivitamin. I currently take Mega Men sport which is a dietary supplement. Its a premium performance multivitamin for active men. I take this with a meal and I take 2 tablets daily. I also take another type of multivitamin which is called From the earth Green Phyters. I get all the phytonutrients from green foods such as green beans and vegetables taking this dietary supplement. Both of these supplements are no more than 20 dollars and can find them at any local store.


Reference: http://magazine.stack.com/TheIssue/Article/5776/Best_Multivitamins.aspx

Look alot younger and feel alot better about yourself!

Well its simple right eat more protein you get stronger and bigger, eat less fat and you wont be as fat. Nicholas Perricone, M.D, a professor at the College of Human Medicine at Michigan State University says its a little bit more than that. Professor Perricone says that it also comes down to how your body responds to some the foods who take in. Inflammation is a major part of what you eat. Inflammation of the body can not be seen by a normal person, although most doctors can see it. A main reason why there is inflammation in the body because people eating large portions of fat food foods. Foods such as candy and all fast foods restaurant's are not good for you because they cause inflammation.

There are some simple ways to look younger and cut out a large portion of the inflammation on your body. The first way is cutting down on the high sugar foods. You might have to cut out some fruits and vegetables like bananas,corn and peas but if you want to look younger this is what you have to do. Professor Perricone says eat foods with a low glycemic index, like blueberries, peaches, and spinach. Also stop drinking coffee and switch too tea. Another simple one is eating smaller portions of foods during the day. So instead of eating 3 big meals have six small ones. Doing this keeps blood-sugar levels at a normal stake and keeps the energy level at a normal stage all day. Another important one is trying to stay away from processed carbohydrates. Eating processed carbs is a simple way to stunt your growth. Its also easy to stay away from eating processed carbs. Just keep it simple by still have your fruits and vegetables. Try and eat vegetables and fruits with glycemic ratings that is close or near below 50. Blue berries Cucumbers, plums, and pears are great choices. Also these little and simpler way can make you feel a lot better about your self and look younger at the same time.


www.glycemicindex.com

5 ways to have a better nights sleep

Going to the bed early is always the best way to get a great nights sleep. There are 5 other ways to help you reach that goal to waking up with a full nights rest of sleep. The first simple one is put all phones and gadgets away from you or put it on silent. This method is a trick to the brain so it can just focus on getting to bed. It lets your brain know that when your in bed its a time to sleep not be on the phone. The second tip is always make sure its cool in the room. When it is hot in the room its harder for you to go to sleep and you will constantly wake up during the middle of the night. Almost 50 percent of people lose at least three hours of sleep because of there partners snoring or tossing and turning. Philip Gehrman, Ph.D., assistant professor of psychology at the University of the Sciences in Philadelphia says buy a new big and stable mattress so you cant here the tossing and turning.

If your going to sleep you should try to sleep on your side at all times. No matter if your with your partner or by yourself its the smartest way. Sleeping on your side every night actually lowers stress levels. Another important way to sleep is getting old clocks and not digital. It is proven that a digital clocks keep you from going to sleep because the light of the clock is so bright and you just stair at it during the night. Also an old clock as no light and you cant tell what time it is before you go to bed. Well there is five easy ways to get a better night sleep every night. I tried some of these sleeping tips and they really do work!

Reference: http://www.forbes.com/health/2005/09/06/insomnia-executivehealth-lifestyle-cx_sy_0907feat_ls.html

The right way to build muscle and lose fat

The number one thing for an athlete to build muscle and lose fat is to decrease the eating process of foods. The other thing that helps is to try cut down on eating fatty foods. Not eating fat foods will help you build lots of lean muscle mass. Also to cut down on the fat is reduce your daily calorie intake. So if an average athlete takes in 4500 calories a day. That athlete should reduce there intake by at least 1000 calories a day. Doing this will make you more slim and help build lean muscle mass as long as your cutting down on the fat foods.

As an athlete you should stay away from processed foods and trans fat foods. These types of foods do not have vitamins and minerals that you need. You should be eating organic foods, meats such as steaks,fish and chicken. Also eggs,vegetables and fruits are another big factor to cutting down the fat and building good lean muscle. Eating also isn't the only thing that is important, water intake and proper juices throughout the day helps as well. Orange juice and cranberry juice have a great source of vitamins. So lowering your calorie intake and eating correctly everyday should be a good healthy way to reduce fat. Sport Fuel, Inc. founder Julie Burns also put in her article a great easy eating plan for us to read:http://magazine.stack.com/TheIssue/Article/2040/Eating_Plan_to_Build_Muscle_and_Lose_Fat.aspx

By Sports fuel, ice. founder Julie Burns

7 Top foods for top performance by an Athlete

For a athlete to perform at his or hers highest level there are seven foods to help you reach that.
According to Josh Hingst a former sports director of sports nutrition at the university of Florida State says there are seven foods that you need to have top performance in your sporting events. This article talks about eating broccoli,sweet potatoes,walnuts and soy. Broccoli is probably the most important thing you can eat as an athlete because it has Vitamins A, C and E. It also helps prevent muscle damage, and speeds up the muscle recovery.

What I also found interesting was eating Salmon in the top 7 foods for top performance article. Salmon has a lot of omega-3 fatty acids and also has lots of protein. Walnuts are very similar to salmon because it has a great source of omega 3 fatty acids. The last food i found interesting was blue berries. Blue berries has lots of antioxidants. This lessen inflammation and prevents cellular damage. Blueberries also serve as a very high source of fiber and has manganese and vitamin K in it.

The top foods to have top performance on the playing field are: Broccoli,sweet potatoes, soy,blue berries,walnuts,oatmeal,salmon.

Reference: By Josh Hingst MS, RD, SCCC / former FSU director of sports nutrition

Website:http://magazine.stack.com/TheIssue/Article/4716/Seven_Foods_for_Top_Performance.aspx