I have been scouring around the Internet and managed to find a good collection of FREE ebooks on personal health, diet, fitness and other health-related topics.
These days, most of us are cash-strapped, so instead of spending your limited money buying any more physical or even ebooks for the time being, why not check out the list of FREE ebooks below:
1. The Complete Handbook of Home Remedy Cures
http://www.witguides.com/out.asp?id=208
2. Natural Herbal & Anti-Oxidant Wonders
http://www.witguides.com/out.asp?id=320
3. Back Pain Relief. Everything You Should Know About Back Care
http://www.witguides.com/out.asp?id=216
4. What It Takes To Be A Healthier You
http://www.witguides.com/out.asp?id=204
5. Alternative Treatments for Incurable Diseases
http://www.witguides.com/out.asp?id=182
6. The Body Detox Guide
http://www.witguides.com/out.asp?id=814
7. Live A Longer, Happier, Healthier Life
http://www.witguides.com/out.asp?id=202
8. Holistic And Alternative Medicine
http://www.witguides.com/out.asp?id=726
9. Living Well the Natural Way
http://naturalhealthcare.ca/downloads/2010/livingwell_web.pdf
10. Essential Guide to Lasting Pain Relief
http://www.easy-immune-health.com/support-files/pain_ebook_1stprinting.pdf
11. Alternative Medicine
http://www.namahjournal.com/pdf/Alternative-Medicine.pdf
12. Integral Psychology
http://www.namahjournal.com/pdf/Integral-Psychology.pdf
13. Consciousness And Health
http://www.namahjournal.com/pdf/Consciousness-and-Health.pdf
14. The Healer
http://www.namahjournal.com/pdf/The-Healer.pdf
15. Laugh And Live by Douglas Fairbanks
http://www.bookyards.com/book_details.html?ranking=included&book_id=4276&whereFrom=loc
16. How to Add Ten Years to your Life and to Double Its Satisfactions
http://www.ebooks-free-net.net/scripts/download.asp?SEC=10&FL=SS-Curry-How-to-Add-Ten-Years-to-your-Life.zip
17. Caloriegate: Why Your Low Calorie Diet Is Making You Fat And Sick And Destroying America
http://www.getfreeebooks.com/wp-content/uploads/2012/06/Caloriegate.pdf
18. Healthier Living Tips And Foods Inspired By Chinese Medicine
http://worldvitae.com/wp-content/uploads/TCM-Healthier-Living.pdf
19. Aging by Design: How New Thinking on Aging Will Change Your Life
http://www.azinet.com/aging/aging_by_design.pdf
20. Walk For Fitness
http://www.getfreeebooks.com/wp-content/uploads/2011/Walking-for-Fitness.pdf
21. Living The Fit Life
http://www.getfreeebooks.com/wp-content/uploads/2009/livingthefitlifev2.pdf
22. High Blood Pressure: Down You Go
http://www.minusbloodpressure.com/download/hbp_downyougo.pdf
23. Self-Improvement Guide
http://www.remedies4.com/download/Self_Improvement_eGuide.pdf
24. GoogleBookSearch for health-related books available for online viewing or download as pdf.
http://books.google.com/books?as_q=&num=30&lr=&rview=1&as_brr=1&btnG=Google+Search&as_epq=&as_oq=&as_eq=&as_brr=1&as_pt=ALLTYPES&lr=&as_vt=&as_auth=&as_pub=&as_sub=health&as_drrb=c&as_miny=&as_maxy=&as_isbn=&as_issn=
Showing posts with label fitness. Show all posts
Showing posts with label fitness. Show all posts
PACE Exercise Program Does It Work?
Have you read about Dr. sears 12-minute workout called PACE?
PACE stands for “Progressively Accelerating Cardiopulmonary Exertion”. This exercise techniques is not about doing long period of workout to exert yourself. According to Dr. Sears that those long boring cardio exercises can decrease your lung capacity and downsize the reserve capacity of your heart.
PACE stands for “Progressively Accelerating Cardiopulmonary Exertion”. This exercise techniques is not about doing long period of workout to exert yourself. According to Dr. Sears that those long boring cardio exercises can decrease your lung capacity and downsize the reserve capacity of your heart.
The key of 12-Minute PACE is by making incremental increases in the intensity of your exercise, you will continue to change your body through time.No more long tiresome workouts.
Some say it is similar to high-intensity interval training (HIIT), which is based on the Tabata Method.
PACE is an easy-to-follow exercise plan said to boost your lung power, build heart strength, and burn fat even while resting. And the best part, you just need to do only 12 minutes a day.
Interestingly, this simple exercise program, you find that the duration of each exertion period decreases.
All these methods are about short burst of high-intensity workout and then you take a short period of rest in-between.
For the exercise, you can choose any of your favorite activity that can give exertion to your heart. It can be running on a treadmill, elliptical machine, staionary bike, rope jumping, trampoline even walking up and down the stairs or brisk walking.
For those of you who have a heart problem, it is strongly advisable you should check with your personal physician before doing any of these exercises.
Personally, I am not too sure whether PACE, Tabata Training or other HIIT training methods really work. It is advisable to find out more from various sources or even your doctor, before you do more harm to your body.
How To Build Strong Bones Naturally To Avoid Osteoporosis
Let's find out how to build strong bones naturally to avoid osteoporosis. It is essential to have strong bones to prevent bone breaks and fractures.
We all know that our bones consist mainly of mineral calcium. So in order to have stronger bones, we need to increase the intake of calcium. Many people have been taking calcium supplement hoping to build stronger bones hoping to avoid osteoporosis.
How To Avoid Osteoporosis With Exercise
Recently I read that consuming calcium supplements is NOT going to help you to prevent osteoporosis. Taking calcium supplements will give you a short-term boost in bone density.
According to a report, studies have proven that calcium intake does not prevent fractures due to bone loss. Doctors in United Kingdom found that calcium and vitamin D did not prevent fractures. Their two-year study showed that neither calcium nor vitamin D lowered the number of fractures in women over the age of seventy.
So, then what affect bone loss? Hormones and exercise.
Hormones:
It is said that bone building is hormonal. For women, estrogen are the main regulators of bone health and breakdown. Progesterone controls the rate of new bone deposition.
For both men and women, it is testosterone which is key fact for achieving maximal bone mass and strength. One way to keep your bones strong, is to maintain healthy levels of hormones in your body.
Instead of wasting money on ineffective calcium supplements, you can go for inexpensive DHEA treatments.
Dehydroepiandrosterone (DHEA) is a hormone produced by our body's adrenal glands. Our body uses DHEA to make androgen and estrogen, the male and female sex hormones.
As we age, our levels of DHEA will decline. That is the reason why older people have lower libido or sex drive. The reduction of DHEA is also said to cause older folks to have osteoporosis, heart disease, memory loss problems.
WARNING: dehydroepiandrosterone side effects. Before taking the DHEA supplements, you should consult your doctor. DHEA supplements are synthetic hormone and can cause side effects, for instance they may decrease levels of HDL “good” cholesterol in the body.
The best way is to avoid taking both calcium and DHEA supplements.
Here are some tips on how to build strong bones naturally to avoid osteoporosis:
Exercise:
The best to increase bone mass or density is to take up body weight exercises, like calisthenics workout and resistance training. Calisthenics are a form of vigorous and dynamic exercise consists of bending, jumping, swinging, twisting or kicking, using only one's body weight for resistance. They can help to increase body strength, flexibility with movements, and cardiovascular fitness.
Do these powerful exercises two or three times a week.
Other activities which can help to strengthen your bone are weightlifting, climbing stairs, taking a step aerobics class or brisk walking. Do you know that thirty minutes of walking a day will lower your risk of fracture by 30 percent? When you walk, your muscles pull on your bones. This pressure creates a challenge that your body responds to by increasing bone density.
Another fun way to increase muscle mass is to play a sport, such as basketball, soccer, tennis or volleyball.
If you need to take calcium, get it in your daily diet and NOT through man-made supplements. Consume a variety of small fish, dark, leafy green vegetables, almonds and cashews, or dairy products like milk, cheese, and yogurt.
You can also consume foods rich in B-complex vitamins in bone building. The best sources of B-complex vitamins are liver, eggs, lean meats, yeast, fish, raw nuts, asparagus, broccoli and bananas.
If you want to know your home levels affecting your bone health, get a blood test.
We all know that our bones consist mainly of mineral calcium. So in order to have stronger bones, we need to increase the intake of calcium. Many people have been taking calcium supplement hoping to build stronger bones hoping to avoid osteoporosis.
How To Avoid Osteoporosis With ExerciseRecently I read that consuming calcium supplements is NOT going to help you to prevent osteoporosis. Taking calcium supplements will give you a short-term boost in bone density.
According to a report, studies have proven that calcium intake does not prevent fractures due to bone loss. Doctors in United Kingdom found that calcium and vitamin D did not prevent fractures. Their two-year study showed that neither calcium nor vitamin D lowered the number of fractures in women over the age of seventy.
So, then what affect bone loss? Hormones and exercise.
Hormones:
It is said that bone building is hormonal. For women, estrogen are the main regulators of bone health and breakdown. Progesterone controls the rate of new bone deposition.
For both men and women, it is testosterone which is key fact for achieving maximal bone mass and strength. One way to keep your bones strong, is to maintain healthy levels of hormones in your body.
Instead of wasting money on ineffective calcium supplements, you can go for inexpensive DHEA treatments.
Dehydroepiandrosterone (DHEA) is a hormone produced by our body's adrenal glands. Our body uses DHEA to make androgen and estrogen, the male and female sex hormones.
As we age, our levels of DHEA will decline. That is the reason why older people have lower libido or sex drive. The reduction of DHEA is also said to cause older folks to have osteoporosis, heart disease, memory loss problems.
WARNING: dehydroepiandrosterone side effects. Before taking the DHEA supplements, you should consult your doctor. DHEA supplements are synthetic hormone and can cause side effects, for instance they may decrease levels of HDL “good” cholesterol in the body.
The best way is to avoid taking both calcium and DHEA supplements.
Here are some tips on how to build strong bones naturally to avoid osteoporosis:
Exercise:
The best to increase bone mass or density is to take up body weight exercises, like calisthenics workout and resistance training. Calisthenics are a form of vigorous and dynamic exercise consists of bending, jumping, swinging, twisting or kicking, using only one's body weight for resistance. They can help to increase body strength, flexibility with movements, and cardiovascular fitness.
Do these powerful exercises two or three times a week.
Other activities which can help to strengthen your bone are weightlifting, climbing stairs, taking a step aerobics class or brisk walking. Do you know that thirty minutes of walking a day will lower your risk of fracture by 30 percent? When you walk, your muscles pull on your bones. This pressure creates a challenge that your body responds to by increasing bone density.
Another fun way to increase muscle mass is to play a sport, such as basketball, soccer, tennis or volleyball.
If you need to take calcium, get it in your daily diet and NOT through man-made supplements. Consume a variety of small fish, dark, leafy green vegetables, almonds and cashews, or dairy products like milk, cheese, and yogurt.
You can also consume foods rich in B-complex vitamins in bone building. The best sources of B-complex vitamins are liver, eggs, lean meats, yeast, fish, raw nuts, asparagus, broccoli and bananas.
If you want to know your home levels affecting your bone health, get a blood test.
Image: photostock / FreeDigitalPhotos.net
Healthy Eating Habits For People With High Blood Pressure
Today I am going to talk about healthy eating habits for people with high blood pressure. As you know I always try to eat healthy these days, after my bypass surgery. I stay away or at reduce my intake of processed and packed foodstuff.
Let me share with you what I consume regularly. Foods which are said to be good for the heart. Besides eating healthy, I still go for my regular 20-minute brisk walks every day and sip a bit of red wine every now and then.
I am told that red wine has this antioxidants called resveratrol and polyphenols. It is said that both of these antioxidants can reduce LDL as well as total blood cholesterol and reduce blood clots respectively.
1. Oats
I have been eating oats for my breakfast a long time now. From my own personal experience with eating oats, it has definitely helped to reduce my weight and my bad cholesterol level or they called it low-density lipoprotein (LDL).
For my breakfast I have a bowl of oats, a glass of fruit juice and a banana. That can lasts me till lunch time. The I will put on my walking shoes and head off to the nearby newsstand to get my morning papers and go for my morning walking around my neighborhood before the sun gets too harsh. Usually I will stop over for a breather and read the papers in the park, and then take advantage of the benefits of nature to de-stress myself before I head home.
Eat unprocessed oats, instead of the refined grains, which lacked much of the good ingredients like B vitamins, vitamin E, fiber, and antioxidants.
I am sure you have read about some studies that says oat bran can decrease the total cholesterol by as much as 18 percent and also a drop of 9 percent in LDL cholesterol. Furthermore, whole grains have a low glycemic index. Hlycemic index is a measurement of how high a food raises your blood sugar level.
In other words, foods with a low glycemic index can help to prevent diabetes. And diabetes is one of those major contibuting risk factor for coronary heart disease. So enjoy your bowl of oatmeal in the morning.
2.Spinach And Lettuce
Besides eating other vegetables, these green leafy vegetables are my favorites. They contains folate, or vitamin B9, which helps to reduce the circulating levels of homocysteine in the blood.
Homocysteine is an amino acid produced by the body and it is found in blood plasma. It is usually as a byproduct of eating meat. According to studies, high levels of homocysteine in the blood has found to linked with an increased risk of heart attack, stroke, peripheral vascular disease, atherosclerosis ("hardening of the arteries") and venous thromboembolism (blood clots in the veins).
So start eating more lefty green vegetables together with fresh fruits can significantly reduce your blood pressure, which is a big risk factor for coronary heart disease (CHD).
3. Almonds And Other Nuts
Do you know that almonds and other nuts not only reduce the total cholesterol but also raise your so-called "good" cholesterol high-density lipoprotein (HDL)?
It is because almonds and other nuts have mono and polyunsaturated fats together with phytosterols that help to block the intestinal tract from absorbing all kinds of fats. So with low in saturated fat and cholesterol, nuts can reduce the risk of heart disease.
Then again, bear in mind that almonds and other nuts can reduce the risk of a heart attack, but they are rich in calories. So, you are advised to just eat a handful of nuts is suffice for a day.
4. Salmon
I have hearing people saying about eating salmon and other fish for heart protection. It is the omega-3 fatty acids in the fish which is the key factor in reducing risk of coronary heart disease.
This omega-3 fatty acids help to reduce blood pressure, blocking platelet function and clot formation, and also preventing the formation of plaque in artery walls.
For those of you who have high blood pressure or hypertension, then it is time to eat healthy and do your regular walking. If you can't afford to sign up for a gym membership, just start walking whenever and wherever you can. I totally agree Joan Rivers said in her book on aging "Don't Count The Candles: Just Keep The Fire Lit!", climb every staircase. Find reasons to walk. You can lose weight and you feel rejuvenated and raring to go after a long sweaty walk.
For those of you who want to know more about diets to lower your blood pressure and cholesterol without medication, then you get this friendly-user guide book "The DASH Diet Action Plan: Based on the National Institutes of Health Research: Dietary Approaches to Stop Hypertension." DASH stands for "Dietary Approaches to Stop Hypertension".The DASH diet is recommended by the U.S. treatment guidelines for hypertension.
The dietary guidelines in this useful book is basically about eating healthy food like fruits, vegetables and low-fat or non-fat diary. Plus food which is low in sodium, for example fish, lean meat, grains, nuts and beans. Other than eating healthy food, this book also talks about healthy weight loss, exercise that can lower your blood pressure. If you can, get this valuable book.
Let me share with you what I consume regularly. Foods which are said to be good for the heart. Besides eating healthy, I still go for my regular 20-minute brisk walks every day and sip a bit of red wine every now and then.
I am told that red wine has this antioxidants called resveratrol and polyphenols. It is said that both of these antioxidants can reduce LDL as well as total blood cholesterol and reduce blood clots respectively.
1. Oats
I have been eating oats for my breakfast a long time now. From my own personal experience with eating oats, it has definitely helped to reduce my weight and my bad cholesterol level or they called it low-density lipoprotein (LDL).
For my breakfast I have a bowl of oats, a glass of fruit juice and a banana. That can lasts me till lunch time. The I will put on my walking shoes and head off to the nearby newsstand to get my morning papers and go for my morning walking around my neighborhood before the sun gets too harsh. Usually I will stop over for a breather and read the papers in the park, and then take advantage of the benefits of nature to de-stress myself before I head home.
Eat unprocessed oats, instead of the refined grains, which lacked much of the good ingredients like B vitamins, vitamin E, fiber, and antioxidants.
I am sure you have read about some studies that says oat bran can decrease the total cholesterol by as much as 18 percent and also a drop of 9 percent in LDL cholesterol. Furthermore, whole grains have a low glycemic index. Hlycemic index is a measurement of how high a food raises your blood sugar level.
In other words, foods with a low glycemic index can help to prevent diabetes. And diabetes is one of those major contibuting risk factor for coronary heart disease. So enjoy your bowl of oatmeal in the morning.
2.Spinach And Lettuce
Besides eating other vegetables, these green leafy vegetables are my favorites. They contains folate, or vitamin B9, which helps to reduce the circulating levels of homocysteine in the blood.
Homocysteine is an amino acid produced by the body and it is found in blood plasma. It is usually as a byproduct of eating meat. According to studies, high levels of homocysteine in the blood has found to linked with an increased risk of heart attack, stroke, peripheral vascular disease, atherosclerosis ("hardening of the arteries") and venous thromboembolism (blood clots in the veins).
So start eating more lefty green vegetables together with fresh fruits can significantly reduce your blood pressure, which is a big risk factor for coronary heart disease (CHD).
3. Almonds And Other Nuts
Do you know that almonds and other nuts not only reduce the total cholesterol but also raise your so-called "good" cholesterol high-density lipoprotein (HDL)?
It is because almonds and other nuts have mono and polyunsaturated fats together with phytosterols that help to block the intestinal tract from absorbing all kinds of fats. So with low in saturated fat and cholesterol, nuts can reduce the risk of heart disease.
Then again, bear in mind that almonds and other nuts can reduce the risk of a heart attack, but they are rich in calories. So, you are advised to just eat a handful of nuts is suffice for a day.
4. Salmon
I have hearing people saying about eating salmon and other fish for heart protection. It is the omega-3 fatty acids in the fish which is the key factor in reducing risk of coronary heart disease.
This omega-3 fatty acids help to reduce blood pressure, blocking platelet function and clot formation, and also preventing the formation of plaque in artery walls.
For those of you who have high blood pressure or hypertension, then it is time to eat healthy and do your regular walking. If you can't afford to sign up for a gym membership, just start walking whenever and wherever you can. I totally agree Joan Rivers said in her book on aging "Don't Count The Candles: Just Keep The Fire Lit!", climb every staircase. Find reasons to walk. You can lose weight and you feel rejuvenated and raring to go after a long sweaty walk.
For those of you who want to know more about diets to lower your blood pressure and cholesterol without medication, then you get this friendly-user guide book "The DASH Diet Action Plan: Based on the National Institutes of Health Research: Dietary Approaches to Stop Hypertension." DASH stands for "Dietary Approaches to Stop Hypertension".The DASH diet is recommended by the U.S. treatment guidelines for hypertension.
The dietary guidelines in this useful book is basically about eating healthy food like fruits, vegetables and low-fat or non-fat diary. Plus food which is low in sodium, for example fish, lean meat, grains, nuts and beans. Other than eating healthy food, this book also talks about healthy weight loss, exercise that can lower your blood pressure. If you can, get this valuable book.Running Barefoot Is Good For Your Sole
I like to share with you some interesting and health tips on running. Ever since I'm into healthy living, I have been running daily. Running alone gives time and space for myself away from my boisterous kids and my chore for awhile. It is definitely a great way to avoid stress.
Recently I tried running barefoot because I read that running barefoot is a better way to avoid those painful repetitive stress injuries to your heels. It says to be a more ‘natural’ way to run, will reduce the chances of injury, and may well make you faster. It is still inconclusive, but according to this good health tip, even well-cushioned sports shoes that help distribute weight across the foot cannot fully absorb the shock of those heavy pounding.
I know most of us definitely think that barefoot running is dangerous and hurts, but interestingly, the study found that actually you can run barefoot on the world’s hardest surfaces without the slightest discomfort and pain.
The researchers said that when we run barefoot, we have different strike, so our heels do not hit the ground, but rather landing instead on the sides or balls of their feet. According to bio-mechanics studies by a professor of bio-mechanics at the University of Calgary and a well-respected footwear researcher, barefoot runners tend to strike the ground further up on the foot. In shoes, most people are heel strikers; the back of their foot contacts the ground first. Whereas barefoot runners strike the ground closer to the front of the foot, near the toes, and are in contact with the ground for less time.
Personally I have always love running barefoot on sandy beaches or green fields. I love the feel of my bare soles touching the ground. Anyway, I would be running more tips to share with you.
Technorati Tags: good health tips, runng barefoot, heels, biomechanics, runners
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