Joint Support Supplements

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Every now and then I get asked the question, “What can I take to help my joint pain”?  Well, I am going to list of a few of the main ingredients in the some of the more popular supplement blends to help you decide what to look for.

S-Adenosyln Methionine.  It is more commonly know as SAMe, is a dietary supplement known for its effect in decreasing joint pain.  Users generally dose 600mg a day, twice a day, and studies have shown the effect similar to that of celexocib, a commonly used pain reliever, and that S-Adenosyln Methionine improves knee strength and mobility.

Glucosamine Sulfate.  This is a extensively studied chemical found naturally in the fluid that surrounds the knee.  Studies show, the body uses glucosomine to make many of the substances needed to build tendons and ligaments and to compose the fluid surrounding joints.  Taking glucosamine sulfate can help repair the cartilage and increases the amount and quality fluids surrounding the joints.  Some users benefit from this supplement, whereas others do not.  Only one way to tell, right?

Chondroitin.  Another extensively researched chemical, it is also a naturally occurring chemical generally seen in the cartilages, the tough connective tissues that cushion the joints.  Scientific studies suggest chondrotin may be effective in relieving joint pain and was first thought to slow the progression of osteoarthritis.

Cissus Quadrangularis.  This is a newer addition in the joint supplement industry that has really picked up steam lately.  Cissus in a medicinal plant from Ceylon and India and has been used for over some 200 years to help fight bone problems and other medical problems.  In one study, scientist gave Cissus to several athletes who had bone fractures that had to be healed.  They discovered that those taking Cissus were healed approximately 33-45% faster than the controlled speed.

The choice is yours.  There are many different support supplements out there, make sure to check the labels and give one a shot.  I personally respond well to Cissus.  It tends to get into my system faster than Glucosamine and Chondroitin, and the joint relief is more present.  Remember however, everyone responds different every ingredient so it may take some time to find the right combo for you.

Sources:
www.livestrong.com
www.t-nation.com
www.nutraplanet.com

Eating Healthy on a Budget

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It is that time of year again with the holiday’s right around the corner.  This is the time where people start budgeting for Christmas shopping, traveling, and all the extra activities that are associated with the end of the year.  With this being said, one can even budget their food and still be able to eat healthy.  I do agree with the fact if you want to eat healthy you have to throw in a couple extra dollars at the grocery store in order to get the proper types of food needed to be healthy.  But what exactly do you have to spend extra on and what can you budget a little bit more and still get the same quality?

Here is a list of my top 5 foods that you can budget on while still eating balanced, healthy meals and do not even realize it:

1. Chicken breasts – skip the frozen bags, while most of those bags will be around $8 a bag, you only get about 8 different sized chicken breasts that may only last you 5 days.  Go instead for the chicken breasts that are packaged but yet not frozen.  At around $2 a pound, you can stock up and get five pounds of chicken breasts for $10.  From here you can cut these breasts up to the size that you prefer, put them in sandwich bags, then freeze them and use then when you want to.  I typically get about 8 bags worth of chicken from this.

2. Veggies (broccoli, cauliflower, carrots, etc) – skip the prepackaged kind.  They are most expensive and barely last two meals.  Buy your own veggies, cut them up yourself, and put them together how you want them too.  Not only is this cheaper, it is a lot fresher and saves you money by not buying as much bags of veggies.

3. Tuna – skip the expensive packaged stuff in the seafood section.  Simple canned tuna runs about $.70 a can and provides enough protein for healthy meal plans.  Buying in bulk will save you more than you think.

4. Eggs – Quick and easy source of protein.  If you are a big egg eater, buy the 36 count or the 5 dozen eggs that are available at most Walmarts and HyVee.  The 36 count is around $.60 more than the 18 count, but you get twice the amount.  5 dozen eggs will run you about $1.50 more than the 18 count.  Huge savings overall.

5. Brown Rice – Rice has always been an inexpensive item found at the grocery store.  Plus it will last you longer than you probably want it to.  With a high source of carbohydrates, this item is perfect for post workout meals.  Best if paired with chicken for lunch.

These foods are the cornerstone to a nutritious, healthy, and very inexpensive balance meal plans that need to be incorporated into your nutrition in order to gain the muscle and burn the fat needed to get the body that we want.  With the holiday’s right around the corner, start saving for those travel plans and gifts for the little ones by budgeting your money the right way.

Immunity Boosting Foods

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With cold season coming down on us we all know that exercise helps our immune system fight off a cold or flu but do we know what the best foods to help actually boost your immunity are?  It may be surprising but one of the best immunity boosting foods is actually garlic.

Garlic contains both allicin and sulfides which are infection fighting compounds.  Garlic stimulates the production of white blood cells that fight infection, and it also helps to eliminate toxic free radicals from the bloodstream.

Vitamin C is a common supplement that most people think of taking once they are sick but taking it regularly will be a great way to build up your immunity levels to prevent you from becoming sick in the first place.  There are always the typical oranges, and berry fruits that are packed with vitamin C but the highest rate per serving are actually red and green hot chili peppers.  Red beans have the highest level of antioxidants per serving.

Antioxidants help restore cells in your body to keep your body functioning properly while helping prevent the onset of sicknesses.  Fish is another great immunity boosting food.  Each type of fish has its own different properties that are great for your body but they all contain a great source of Omega-3 fatty acids that are natural anti-inflammatories.

By increasing airflow to the lungs, many respiratory infections can be cleared up more quickly while providing some amount of relief to inflamed mucous membranes.  There are many more great immunity boosting foods out there but these are some of the best.  A simple immunity boosting meal would be fish tacos containing garlic, red beans, chili pepper, and a side of fruit.

Consume these foods and more of the immunity boosting foods and you won't have to worry about catching that cold that nags you for several weeks!