2297 Slices
Medium 9781591200963

1. Why a Good Night’s Sleep Is Essential for Your Health

Vukovig M.S.W., Laurel Basic Health Publications ePub


leep is a curious physiological phenomenon. Although theres no question that sleep is essentialas necessary to our health and survival as food, water, and airscientists still dont know exactly why we sleep, even after decades of high-tech research. Its no secret, however, that sufficient sleep is necessary to feel physically energetic and mentally alert. In addition, sleep appears to help restore proper levels of neurotransmitters in the brain and to play a role in emotional well-being. Some scientists theorize that the process of dreaming helps us to organize and preserve memories.

Despite sleeps enduring mysteries, one thing is clear: we need a good nights sleep to feel and be at our best. In this chapter, youll learn about normal sleep patterns and requirements, problems of sleep disruption, and the costs of sleep deprivation.


Carefully conducted studies have shown that most adults seem to need about eight hours of sleep in each twenty-four-hour period. Most people are naturally active during the day and sleep at night and its also normal to experience a period of sleepiness at midday, which in many cultures is sanctioned with a siesta. The cycle of sleeping and waking is determined by an internal biological clock that sets circadian rhythms (circadian means about a day). In addition to regulating the sleep/wake cycle, this internal clock controls the timing of hundreds of metabolic and other bodily functions.

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Medium 9781591200925

12. Enhancing Thermogenesis and the Thyroid

Clouatre PhD, Dallas Basic Health Publications ePub


Almost any individual who has undertaken serious dieting is acquainted with thermogenic prod ucts. Most such products are based upon the Chinese herb Ma huang as a source of ephedrine alkaloids or the use of synthetic ephedrine. How ever, there are other, safer ways of en hancing thermogenesis.

As discussed in Chapter 2, individuals prone to obesity often have lower basal metabolic rates (BMR) pound per pound than do lean individuals, and obesity itself promotes a lowering of the BMR. After eating, most people see a lasting rise in energy production amounting to 10 to 20 percent of their prior metabolic rate. For reasons not well understood, overweight women in particular do not experience this increase in heat production.

Thermogenesis Thermogenesis is an increase in the bodys production of heat energy triggered by nutritional and bio chemical means, such as in response to meals.

Certain naturally occurring substances, such as ephedrine, speed up the resting metabolic rate, act as stimulants, and suppress the appetite. Caffeine and other members of the xanthine family have similar effects, and can be found in coffee, kola nut, guarana, tea, yerbe mat, and many other herb teas and foods. The seaweed known as bladderwrack (fucus) activates the thy roid and has been used in Europe to treat obesity and hypothyroidism since the seventeenth century. Bladderwrack is less useful in the modern period now that table salt is routinely enriched with iodine.

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Medium 9781591201229

5. Alfalfa: The Terrific Tonic

McKeith, Dr. Gillian Basic Health Publications ePub


ALFALFA: The Terrific Tonic


highest in natural digestive enzymes and bioflavonoids, as well as most vitamins, minerals, amino acids, and four times more vitamin C than most citrus fruit.


nourishes your blood and guts. Tonifies intestines and digestive energies.


regulates digestive disorders, heartburn, gas, bloating, malabsorption. Beneficial in the breakdown of fat, cellulose, starch.

The name of this powerful plant is derived from the Arabic al-fal-fa, “father of all foods,” and with very good reason. Alfalfa contains all the known vitamins and minerals necessary for life. And the chlorophyll that is extracted from it has a balance of organic, molecular, and mineral constituents almost identical to human hemoglobin.

With clover-like leaves and purplish flowers, alfalfa is indigenous to Western Asia and the eastern Mediterranean. The Spanish took alfalfa seeds with them to South America in the early 1550s, and it was introduced to the United States by European immigrants in 1736. It is now grown extensively for use as an herbal supplement and general nutritive tonic. A member of the pea and bean family, alfalfa has an extensive root system that can reach depths of over 100 feet, and instances have been recorded of these roots touching miners’ helmets! Such a powerfully rooted plant can in turn benefit the root or foundation of the human body. Our “roots” are often identified physiologically as the kidneys and intestines.29 When these “root” organs are efficiently nourished and working optimally, we ought to experience a raised level of well-being and strength. Such long roots give this plant unsurpassed access to minerals and compounds at the deepest level in the soil.

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Medium 9781591203155

Chapter 7. Goji's Unique "Master Molecules,"

Mindell R.Ph. Ph.D., Earl Basic Health Publications ePub


cientists determined their structural composition to be unique, peptide-bound acidic heteropolysaccharides of a type never before encountered in any of the worlds tens of thousands of botanical species.

Four primary bioactive polysaccharides were discovered in Lycium barbarum. The scientists simply named them Lycium barbarum polysaccharides (abbreviated as LBP). Following the same logic, these four main polysaccharides were named LBP1, LBP2, LBP3 and LBP4.

LBP polysaccharides proved to be glycoconjugates, meaning that they are exceptional sources of the essential cell sugarsrhamnose, xylose, glucose, mannose, arabinose and galactosethat are necessary for proper immune function and intercellular communication. In fact, goji may be the richest source of glyconutrients yet found!

Research strongly suggests that gojis unique polysaccharides work in the body by serving as directors and carriers of the instructions that cells use to communicate with each other. In this way, it can be said that gojis LBP polysaccharides are master molecules by virtue of their ability to command and control many of the bodys most important biochemical defense systems.

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Medium 9781626560604

Understanding Exercise and Fitness: Tim’s Toolbox

Ken Blanchard Berrett-Koehler Publishers ePub

Resources II

This appendix gives you a more in-depth overview of the components of fitness that I’ve shared throughout this book. Even if you already have a good knowledge of fitness, you may want to review this section anyway.

—Tim Kearin

Because the qualifications to be a fitness trainer do not require a license, there are many different approaches and philosophies to fitness. Just because some people look lean and muscular doesn’t necessarily mean they know what they are doing. The industry has numerous trainer certification courses where the basics of physiology and anatomy are taught along with safety concerns and CPR. Most universities and colleges offer bachelor’s, master’s and even Ph.D. degrees in many sports science areas, including kinesiology, exercise physiology, biomechanics, and several other exercise disciplines. When seeking out a trainer, it is always a good idea to check the résumé, which should include at least a bachelor’s degree and several years of experience working with individuals in your age group. It is also a good idea to check a reference or two.

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