Vigorous - Smart - Natural Longevity Lifestyle

			FEATURE ARTICLE
			CLEAR THINKING – Creating a longer, more productive life Valerie Pierce - for 1Vigor.com
		One of the key successful components to creating a long and productive life is the ability to think clearly.   For when you think about it, whatever it is you want to achieve, your foundation stone towards success or failure will be the quality of the thinking you put into it.  Clear thinking does improve your life.  Your ability . . .   Read more »

			FEATURE ARTICLES
			What is the Two Week Rule and How does it Help you stick with Running by Chris Harig
		When I started running competitively thirty years ago I had no plans and no real coaching.  It was simply that I could run.  I was built for it.  The town of Cumberland, RI had a pretty good summer track program and neighboring towns would get together...Read more »

			The Ideal Performance State for Athletes and Everyone by Ralph Teller
		The Ideal Performance State (IPS) for athletes is the optimal physiological and pyschological level of arousal measured by muscular tension, heart rate, blood pressure, brain wave patterns and breathing composure that results in peak performance. IPS...  Read more »

			Choosing Your Next Running Shoes by Chris Harig
		You’ve decided you are going to start a running program or it’s at least time to update your running shoes.  Those with the luxury of a specialty running shop in the neighborhood are likely to come away from the experience without a scratch.   Read more »

			Naturally Achieving Wellness, Longevity and a Vigorous Fuller Lifeby Ralph Teller
		Wellness, longevity and living a vigorous fuller life can be achieved naturally by a commitment to a lifestyle of good Nutrition, regular Exercise, strong Nerve Force, good Sleep, Meditation, proper Breathing, and a Philosophy that embraces...   Read more »

Healthy Fat: Do you know which ones to choose?
Jennifer Hutchinson, Ironman.com
Fat serves an essential role in an endurance athlete's and other athletes diet. Body fats (i) protect vital organs, (ii) are involved in regulating internal body temperature and hormones, (iii) play a key role in Vitamins A, E, D and K absorption and utilization, and (iv) are a prime energy source. Fats provide twice as much energy as carbohydrates and proteins per gram. Trans fatty acids and hydrogenated fats should be avoided. Saturated fats should not be consumed excessively. Monounsaturated fats and polyunsaturated fats are beneficial fats.

Aerobic Exercise and Creative Potential:     Immediate and Residual Effects, David M. Blanchette, Creativity Research Journal

Moderate aerobic exercise has the immediate and enduring significant effect of increasing creativity.

Chocolate Milk as a Post-Exercise Recovery Aid, Jason R, Karp, International Journal of Sport Nutrition and Exercise Metabolism

Chocolate milk, which has an optimal 4:1 carbohydrate/protein ration, significantly increased the rate of muscle rebuilding and recovery after exercise. The carbohydrates and protein ratio in milk complemented each other, because carbohydrates replace energy while protein rebuilds muscle.

Benefits of Whey Protein, Whey Protein Institute

Whey protein isolate, is a milk protein and is an excellent and natural source of essential amino acids. Whey proteins provides the building blocks for healthy muscles, skin, nails and other body tissue, and enhances (i) physical performance, (ii) weight management, (iii) infant nutrition and (iv) wound recovery and healing.

VO2 Max, Aerobic Power& Maximal Oxygen Uptake, Sports Fitness Advisor

Carbohydrates: Going with the Whole Grain
Jennifer Hutchinson, Ironman.com

It’s been long understood that the carbohydrate rich foods provide 50 to 70% of the calories needed for athletes. Products that contain refined grains are not as wholesome as whole grain flours. Whole grains foods contain all three parts of the grain, which are the bran, the germ and endosperm. The outer layer of the grain is known as the bran. It’s the main source of the grain’s fiber. The bran layer hosts 50 to 80 per cent of the grains phytochemicals and minerals. The germ layer is a significant source of B vitamins, vitamin E along with antioxidants, phytochemicals and trace minerals. The endosperm (center of the grain) provides complex carbohydrates, protein and smaller amounts of B vitamins and minerals.

Joyful Music May Promote Heart Health, Michael Miller, M.D., Director of Preventive Cardiology, University of Maryland Medical Center

Music, selected by study participants because it made them feel good and brought them a sense of joy, caused tissue in the inner lining of blood vessels to dilate/expand 26% in order to increase blood flow.

The Iron Story
Dr. Mark A. Jenkins, Rice University

Iron plays an important molecular role in an endurance athlete's ability to increase VO2 max. VO2 max is the maximum capacity of an individual's body to transport and utilize oxygen during exercise and reflects the physical fitness of the individual. VO2 max is determined by (i) the size and shape of the lungs, (ii) capillaries and muscle tissue type, and (iii) the molecular transportation system of oxygen via the hemoglobin in red blood cells. As Iron is a key component of hemoglobin, the body’s ability to absorb iron becomes important to an athletes optimum performance. Animal sources or iron are about 10-25 % absorbed while plant sources of iron are about 2-5% absorbed. C increases iron absorption while tannic acid found in tea and coffee decreases iron absorption.

Pregnancy and Lactation
Margo N. Woods, D.Sc., Tufts School of Medicine

Adequate calories, protein, calcium, folate, iron, Vitamin B6 and zinc are very important for pregnant women. Breast milk is superior to any alternative as it (iii) contains a variety of anti-infectious factors and immune cells, (ii) provides immunity to agents that developed antibodies in the mother, which are transferred to the infant, and (iii) is more readily digestible for the infant. Comment: Nothing’s better than nature’s magic – Milk!

Low Testosterone Might Shorten Men’s Lives
Professor Kay-Tee Khaw, University of Cambridge School of Clinical Medicine

(RegardingVegetarians) Eating Veggies Shrinks the Brain
The Times of India.

Vegetarians whose diet does not include meat, fish or milk have a six times greater chance of having significant brain shrinkage as they likely are not getting essential vitamins, such as Vitamin B12, found in meat, fish and milk.

Lean Protein Can Help People Live Well and Age Vibrantly
Texas Beef Council

<-- back to top