Barbell Floor Press Challenge Week 4

by

Joseph

I did a little better last week. I had a bit more rest and this helped somewhat. I hit the gym last Monday and did a okay.

 

Monday October 2, 2017

 

135x6x1

250x5x1

250x4x2

250x2x1

250x5x1

Although I had planned to do 250x5x3, I wound up doing more sets. I felt pretty good about it.  So, I decided to do more floor presses on Friday. This is how it turned out:

 

Friday October 6, 2017

 

135x6x1

250x5x1

250x1x1

250x3x1

250x1x1

250x1x1

 

I didn't do quite as well as I had at the beginning of the week. In addition to the floor press, I do horizontal cable rows, shoulder shrugs, farmer's walk, monkey bars, dumbbell squats, one arm dumbbell rows, etc. Some are done on the same day that I do the barbell floor press, while other exercises are done on alternate days. 

As always I keep my legs extended so as to place all of the work on my upper body. 

Next week, I plan on 250x5x3. I'll keep you posted.

 

But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14

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I'm living fit, healthy and happy(SM). Are you?

 

"Barbell Floor Press Challenge Week 4" copyright © 2017 Living Fit, Healthy and Happy(SM). All Rights Reserved.

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Buying the Best Golf Clubs for Beginners

Buying the Best Golf Clubs for Beginners

Buying the Best Golf Clubs for Beginners

By: Jimmy Bonner

A new set of clubs for beginners is really not necessary; in fact the higher end clubs can be a hindrance on your game. Golf is unique in the fact that the sport requires a group of instruments, and equipment to play in full. Many sports like baseball or basketball just require a few items that are used by an entire team. Golf being an individual sport this aspect changes into a need for the right set of clubs.

Golf clubs are broken down into sets of complete or incomplete, as well as irons, woods, drivers, putters, wedges, and hybrids. Golf clubs can be purchased in any combination of the above, but typically for beginners it is good to start with the entire set. Also women's clubs are sold as sets, but typically differ from men's clubs in size. Golf clubs in sets typically come with a bag that has stands on it, so it can rest on itself while you are taking your shots. Also golf sets occasionally will come with tops for the heads, as well as towels, umbrellas, and even balls.

Golf club sets can be purchased at a number of places. In order of price, most expensive to least, you can buy clubs at a pro shop; this will be your most expensive option. You can also buy clubs at sporting good stores, or golf specialty stores. For those bargain shoppers you can purchase a full set of clubs at Wal Mart, or even your local thrift store. For the internet shopper's eBay offers a great selection of new and used golf club sets.

The cost for a set of clubs can vary from less than $100 for an entire set, to over $10,000 for the high end clubs. Typically golfers can buy a decent set of clubs for $400 depending on where they are shopping. High end clubs are often bought in singles, thus making it more costly to purchase a set. One driver can cost over $1,000 at a local pro shop.

The term you get what you pay for isn't true in the world of golf clubs. Unlike cars, or computers, typically golf clubs can be beneficial at a low cost. Further, many prefer cheaper clubs, or used clubs, because they offer a more standard weight and grip. Golf clubs are uniquely made out of several different materials, and can vary depending on a user's preference. The cheaper clubs have a level feel to them, and don't offer too much of any one element. If a beginner spends a large amount of money on an ultra light driver, it could be too light for them to learn the basics of their swing, this actually prohibiting them from learning the basics.

Overall it's important to start off with a modest set of clubs until your game advances to levels that call for new clubs. Plus with all the money you save you can buy your significant other a set, and make a date at the course.

 

Author Bio
Jimmy Bonner is the author of the best-selling golf ebooks. He can walk you through every single step to cut your handcap, hit ball farther and stop slicing at Advanced Golf Skill www.advancedgolfskills.com.

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Cancer Treatments and Side-Effects: Chemotherapy and Immunotherapy

Cancer Treatments and Side-Effects: Chemotherapy and Immunotherapy

Cancer Treatments and Side-Effects: Chemotherapy and Immunotherapy
By Areg Boyamyan

So you've been told your cancer will be treated with chemotherapy. What does that mean exactly? Are the side-effects as bad as you've heard? How effective is it? Why not another type of treatment? What about immunotherapy? These are important questions you should ask your doctor, but, to give you a head-start, here is some basic information on these two common types of cancer treatment: Chemotherapy and Immunotherapy.

Chemotherapy

The use of drugs or medicines to treat cancer is chemotherapy. Unlike surgery or radiation therapy treatments where cancer is removed, killed, or damaged in a particular area, chemo works throughout the whole body and can be used to kill cancer cells that have metastasized to other parts of the body. Chemotherapy may be used to cure cancer, control cancer, or for palliation.

Common side-effects resulting from chemotherapy include fatigue, hair loss, easy bruising and bleeding, anemia, infection, appetite changes, nausea and vomiting, diarrhea, constipation, problems of the mouth, tongue, and throat (such as pain swallowing and sores), nail and skin changes, bladder and urine changes, kidney problems, weight changes, mood changes, fertility problems, and changes in sexual function and libido. It is important to remember that the fact that all these side-effects exists does not mean that you will experience them. You may only have a few or potentially none at all. Chemotherapy treatment affects each person differently.

Immunotherapy

Using the body's immune system to fight cancer is referred to as immunotherapy. This can be done in one of two ways:

  1. By stimulating your immune system to attack cancer cells or generally work harder.
  2. By giving you immune system components, like man-made proteins.

Immunotherapy works better for certain types of cancer over others. It is sometimes used as the only treatment and other times in conjunction with other treatments. Immunotherapy may be given intravenously (IV), orally, topically, or intravesically (directly into the bladder). The main forms of immunotherapy being used to treat cancer right now are:

  1. Monoclonal antibodies - man-made proteins that can be designed to attack specific parts of cancer cells.
  2. Immune checkpoint inhibitors - drugs that help the immune system recognize and attack cancer cells.
  3. Cancer vaccines - substances introduced into the body to initiate an immune response.
  4. Non-specific immunotherapies - These generally boost the immune system, which can help it attack cancer cells.

The side-effects you may experience with immunotherapy treatment depend on the type of immunotherapy you receive, but, generally, the possible side-effects include skin reactions at the needle site, flu-like symptoms (fever, chills, weakness, nausea or vomiting, dizziness, fatigue, joint or muscle aches, breathing trouble, headache, high or low blood pressure), weight gain from retaining fluid, swelling, sinus congestion, heart palpitations, and risk of infection.

Knowledge is Power

The likelihood that you will develop cancer is dependent on a variety of factors. Your lifestyle is one. The healthier you are, the stronger your cancer prevention. Another factor is genetics. Do you know if you have a genetic predisposition that increases your chances for developing certain cancers? Getting this information can help you make the right choices to optimize your cancer prevention lifestyle and reveal23 can make it happen! Request your reveal23 kit today: http://reveal23.com/.

Article Source: http://EzineArticles.com/expert/Areg_Boyamyan/2348305
http://EzineArticles.com/?Cancer-Treatments-and-Side-Effects:-Chemotherapy-and-Immunotherapy&id=9574765


A Different Picture Of Heart Disease

A Different Picture Of Heart Disease

A Different Picture Of Heart Disease

In Feb 2006, researchers reported that many women suffer from a fundamentally different heart disease from men and is easily missed from standard tests. Moreover, women do not seek treatment as early as men, and women's hearts are smaller and their blood vessels are more easily damaged. Another possible reason is that the disease could manifest itself differently. As a result, women are less likely to survive heart attacks than men. Many women are still unaware that heart disease and stroke have emerged as the top killers of women worldwide.

The researchers found that for some women, instead of developing obvious blockages in the arteries supplying blood to the heart, plaque are accumulated more evenly inside the major arteries and in smaller blood vessels. In other cases, their arteries fail to expand properly or go into spasm, often at times of physical or emotional stress. These abnormalities are very common for younger women and these can be dangerous because they could trigger life-threatening heart attacks.

Instead of the classic crushing chest pain, sweating and shortness of breath, they often complain of vague symptoms such as fatigue, an upset in stomach, or pain in the jaw or shoulders. This certainly explain why some women suddenly have heart attacks even though their arteries look clear and in some cases, the doctors even send them home without treatment or refer them to psychiatrists. Even if they do get medical treatment, these women may not benefit from the standard drugs or therapies such as bypass surgery and angioplasty to reopen the clogged arteries. In many cases, these women whose arteries looked clear in normal tests have a significantly higher risk of having a heart attack or dying within four or five years. The abnormalities could be due to the fact that hormonal or genetic differences change how their arteries react. In America, there are as many as three million women may suffer from these conditions.

Despite the new findings, many women do have the same kind of heart disease as men, and they do benefit from the same preventative measures and treatments that help men: a healthy diet and weight; regular exercise; and a lower blood pressure and cholesterol level. It is still unclear how best doctors can tackle such conditions, but the new findings do provide important understanding of a major health problem, and it also alerts both women and their doctors about the alternative manifestations of the disease.

Author Bio
Feel free to use this article on your website or ezine as long as the following information about author/website is included.

Heart Disease Prevention - 8 Simple Ways You Can Do Immediately, Goto: http://www.howtopreventheartdisease.com

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Green Building and Home Improvement

Green Building and Home Improvement

Green Building and Home Improvement

When building a new home, adding on an extension or even just a simple remodel within your home, you should always consider your local environment to maximize the efficiency of every aspect of your project.

There are four main areas that need to be focused on when planning your building project. They include:

- water
- energy
- building materials

Each of these areas contain specific products and methods that can really benefit your home lifestyle and increase the capital on your house to.

The first area to cover is water, which may or may not be relevant to your project. However, where ever there is plumbing or an outside wall where gutters can be fixed the optimal water conservation methods should be utilized where possible. There are many interior products that can really help to reduce water wastage and improve efficiency which include:

- water saving taps
- water efficient showerheads
- composting toilets
- water diverters (diverters which hold the water while the hot water reaches your tap to save wasting all that water whilst waiting for the hot water to arrive)

Furthermore, by installing a Greywater system you can use all the water that usually runs down your drain, on your garden or lawn.

For the exterior, high quality gutters and water storage devices such as water tanks are ideal for harvesting hundreds of litres of water that can be used for a variety of applications.

A strong water budget mixed with an overall highly efficient water system can save you heaps of money on water bills and reduce the impact on your local catchment system.

The second part of this article focuses on energy. Most people immediately think solar and then think "I can't afford it!" but there is much more that can be done to improve the efficiency of the energy usage in your home.

If you are doing large scale renovations, the position of your home / room in regards to sun direction is vitally important. A north-south facing house is much more energy efficient in terms of temperature control as the sun has less direct focus on the rooms.

Many different products exist to generate energy or improve the energy usage and overall efficiency of your home. Some of these include:

- a solar panel system, either stand alone, grid connect or hybrid with wind turbines to generate electricity
- high quality insulation, including batts and foil boards
- solar hot water systems
- ventilation and extraction fans
- energy efficient appliances and white goods
- lighting, including CFL's (compact fluorescent lamp)
- hydronic heating
- air conditioners with inverter technology

All of these products will either generate free electricity, use much less energy than other products on the market, or control the temperature of your home to save on running costs to maintain comfort.

Building materials is another important consideration when starting your project. Many materials have good qualities, while others can contain harmful chemicals which can be dangerous for your health. Knowing all these risks is almost impossible, but there are certain things to look for when making these decisions.

- Use as much untreated materials as possible. Most treated materials use very harsh chemicals which contain volatile organic compounds (VOC's) and formaldehyde. Over time, these compounds break down and become part of your indoor breathing space.
- These VOC's can also be found in conventional paints and finishes. Always ask your supplier for brands which use little or no VOC's in their products.
- Concrete that contains high levels of flyash are much better for the environment and lower the use of the toxic concrete powder in construction
- Conventional termite control utilizes the harshest of all chemicals and can be extremely carcinogenic. However, there are many new products that can remove termite problems without the use of harmful chemicals. Always ask your provider about their environmental policy and research the chemical they use
- Many insulation companies still use the resin based fiberglass insulation which contains high levels of formaldehyde and are damaging to your health. Look for insulation that is glass wool or made from cellulose fibre is your best bet for your families health and the environments.
- Double glazed windows and the utilization of roller shutters and blinds is the best way to reduce heat build up within your home.
- Strawbale and compressed earth homes are becoming more and more popular due to their constant interior comfort levels, and no they don't look like "mud huts", in fact, they are fast becoming a distinguished and stylish home design
- Finally, cabinets and draws often use the cheap particle board over the solid wood varieties to save money. However, the particle board contains formaldehyde to bind the particles together.

Building and home improvement can be very satisfying when the job is complete. However, it becomes even better if taking into consideration these factors mentioned above to make your home comfortable all year round for you and your family.

Author Bio
Environmental Scientist, Rob Barton author of "The Sustainable Path" showcases sustainable products and services at www.onlife.com.au

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Finding a Dog Breeder for the Perfect Puppy

Finding a Dog Breeder for the Perfect Puppy

Finding a Dog Breeder for the Perfect Puppy

By: Lee Dobbins

A good way to begin finding the "perfect puppy" is to decide what kind of dog you want. Think about what type of dog would be suitable for you and your family. A large dog? Medium? Small?

What type of temperament would you like in your dog? Enthusiastic and exuberant all the time? More independent and aloof? Something in between these two types?

What about hair length? Shorthaired dogs? Longhaired dogs? A quick tip: longhaired dogs require regular grooming and can be high maintenance.

Another thing to consider is that different dog breeds have genetic health issues.

Larger dogs are susceptible to hip dysplasia. This is a degenerative disease that affects the hip joint. When a dog with hip dysplasia matures, the hip joint and socket can no longer bear the animal's body weight. The dog will have a difficult time running, walking or even standing. The only cure for this condition is surgery.

Smaller breeds of dogs have genetic concerns of their own. Dogs that are in the "toy" breed category, such as the Pug, the Pekingese and Lhasa Apso, are prone to breathing problems. These dogs have a short muzzle (or nose), which affects sinus and nasal development. Breathing problems are oftentimes not evident in a puppy. They become apparent only as the dog matures.

Once you decide what type of dog you think you want, find people who own that kind of dog. Go to the pet store and talk to the people there. Buy some books and magazines about the dog breed you like.

Do research on the Internet about the kind of dog you are considering. There are forums online about most types of dogs where you will get all the information you want from pet owners. People love to talk about their pets!

All this background work is important to become an educated consumer BEFORE you buy your dog from a breeder.

Now you are ready to find a reputable dog breeder. What should you look for in a dog breeder?

Honest dog breeders will be more than happy to answer every question you may have about their dogs.

Good breeders care about the dog's environment. Note if the dog breeder's facilities are clean? Are the puppies well cared for? What type of puppy food do they use? Have the puppies had their shots? Breeders should provide a complete record of the pup's healthcare since birth.

Beware of breeders who are interested only in making money. They generally don't pay much attention to their dog's emotional needs and health concerns. This type of non-caring breeder profoundly affects the kind of dogs puppies will become. A puppy-mill environment only means trouble.

If you have doubts about a breeder you are thinking of doing business with, ask around at rescue groups or animal shelters about the breeder's reputation.

Reputable breeders love their animals and go to great lengths to provide a proper environment and healthcare for their puppies. Puppies are products of their surroundings. A good, clean and caring environment will assure a happy, healthy pup.

Doing your homework first will go a long way towards finding that perfect puppy!

 

Author Bio
Lee Dobbins writes for E Pet Center where you can learn more about dogs.

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How to Get Your Customer Talking

How to Get Your Customer Talking

How to Get Your Customer Talking

By: Jay Conners

Before we can sell our products to our prospective customers, we must first get to know them and their needs. The best way to do this is to get them talking.

When you approach a prospective customer, it can be a challenge to get the customers attention, let alone getting them to strike up a conversation with you.

Most people don't want to be bothered, their perception of a sales person is that of a used car sales man or the Macy's girl who approaches you in the aisle and wants to squirt perfume all over you.

Another reason people don't want to be bothered, is because they believe they will end up wasting their money on something they don't even need.

If you can get them talking, you can figure out what it is they do need, and than explain the products you have that could possibly satisfy their needs.

Getting someone to talk to you is not as hard as you may think.

People love to talk about their job, their company, their family, and their pets.

Believe me, if you walk up to a customer and introduce yourself only to be blown off, say something along these lines;

I'm really sorry to bother you, but may I ask what it is you do for a living?

Ninety nine times out of one hundred, the person will tell you the company they work for, and what they do there.

Everybody is proud of what they do, and they should be. Once you have established what it is that your customer does for a living, get them to elaborate on it. Say things like;

"That's really interesting, how did you get into that line of work?"

Or

"How long have you been in that line of work?"

Now that you have your customer talking, start digging for more, find out what his needs are.

Most important, as your customer is speaking, listen intently, look for identifiers that can lead the conversation in other directions.

As you listen to your customers talk, try to match up your products to their needs.

Once you have the customer talking, don't be discouraged if you don't get the sale right than and there. Not all is lost, in fact, it is just beginning, you have just taken the first steps toward building a relationship with your customer.

Remember, people love to talk about themselves, their jobs, their pets, their hobbies, etc.

So ask, it will get you on your way to more relationships and sales.

Author Bio
Jay Conners has more than fifteen years of experience in the banking and Mortgage Industry, He is the owner of www.jconners.com, a mortgage resource site.

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Barbell Floor Press Challenge Week 3

by

Joseph

 

I didn't do very well this time. As you know, I planned to do three sets at 270 pounds, based on my 295 pound one rep max, this is entirely do-able. My body's strong enough for it, my fitness and conditioning have prepared me for this. But, hitting the gym with less than five hours sleep a night can put a damper on well-laid plans.

Here's how it all went down:

 

Monday September 25, 2017

135x6x1

270x3x1

245x1x1

225x5x1

 

I went into it tired, barely completing 6 reps at 135 pounds. I did 270 pounds because I knew I could do them even though I wasn't particularly enthusiastic about it. I knew I wasn't up to doing two more sets at that weight so I reduced the weights to 245 pounds then down to 225 pounds.

So, what's the plan for tomorrow? I'll do 250x5x3 after getting what I hope to be a good night's sleep.

I'll keep you posted.

 

But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14

 

***Like us on Facebook!!!***

I'm living fit, healthy and happy(SM). Are you?

 

"Barbell Floor Press Challenge Week 3" copyright © 2017 Living Fit, Healthy and Happy(SM). All Rights Reserved.

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Watching the NFL versus the MLB

Watching the NFL versus the MLB

Watching the NFL versus the MLB

By: Jason OConnor

Imagine placing two flat screen plasma TV's side by side in your living room smack dab in front of your couch. You've got beer, snacks a-plenty and fresh batteries in your clicker.

One TV has an NFL game on and the other has a Major League Baseball game and they both start at the same time.

Besides this being many sports fans' idea of hog heaven and even better than clicking back and forth between games with only one TV, it's fun to watch the differences between these two pro sports. Watching the NFL on TV is a weekly ritual; baseball is on every night of the week, but watching the two combined is almost as rewarding as joining a Cowboy cheerleader snuggle-fest.

And that's exactly what I did recently (not the snuggle-fest, but the two TV's thing). Here's what happened:

The football game started with a massive kick to the opposing team, and a line of 250-pound plus men with murder in their eyes started charging after the poor slob who caught the ball. After a few seconds he was crushed by his pursuers, becoming the bottom man in a very scary adult male pig-pile. MLB players tend to be a little mellower and less physical, but all pro players in any sport need to be strong. Football players take steroids, baseball players get caught.

Meanwhile, the MLB game started off a little less exciting. My heart rate and pulse began to slow down as I watched the catcher and pitcher play catch as the batter just stood there spitting and adjusting his crotch. I got quickly bored and turned back to the NFL game.

In a matter of a three minute span two men had been injured, with one having his ankle relocated to his armpit. A touchdown was scored, the ball changed hands twice, and a whole lot of tackling, smashing, crunching and finger-breaking happened.
Football is more of an immediate gratification, ADD-friendly game to watch.

I glanced back at the MLB game for a couple of minutes. Two strikeouts and four fly outs came and went and we were already in the second inning, with little action to show for it. A baseball game is more of a wise-old-man kind of sport, where patience and number-crunching are paramount. It reveres serenity.

Football reveres mayhem. Watching football gets me angry and all charged up. Watching baseball makes me sleepy. In fact, I usually like to watch the first two or three innings, fall asleep, and then wake up to catch the last few innings. Watching football players hit each other full force and light each other up is exciting, and dozing is out of the question. Watching one grown man with ball in glove chase another grown man to tag him in a pickle is kind of funny.

As 10,000 commercials played on the football TV, I had a few minutes to catch up on my MLB game. Finally, in the bottom of the third, a man hit the ball and dropped it in the right field gap for a single. All the baseball players, including the guy running up to first base, seemed quite pleasant. Why not be? They were playing in a nice park, on a nice warm and sunny day and no one had even broken a sweat yet. The batter reached first base and started chatting with the opposing team's first baseman. They started smiling and having a great time with each other. My lip-reading skills are not what they used to be but I think I saw one say to the other, "Hi Johnny! How's the wife doing? It's been a while since we saw her. We've got to get together sometime soon."

Growing restless, I turned back to the NFL game just in time to see one man standing over a writhing and groaning man on the turf. I think I saw his lips yelling, "Hey Bruno, while we were having breakfast together this morning, your wife told me to tackle you into next Tuesday, did I do a good job?"

In the very next play a running back was nailed in a bone-splitting tackle. Indeed, his bone did split, and then protruded right out of his bloody skin causing a wave of nausea to spread over the crowd.

Fascinated but horrified, I quickly turned to the baseball game and witnessed a wild pitch hit the batter on the finger. The batter yelped and had to sit the rest of the game out, his pinky was smarting.

To replace the bone-sticking-out-of-his-leg guy in the NFL game, a bulky player with flowing dreadlocks sticking out of his helmet started lumbering onto the field. He had a huge cast on his arm that looked like a big club. With the hand totally encased, forming a big bulbous weapon, he shook it as his opponents in defiance while possibly struggling to stick one particular finger up, and then reluctantly joined the huddle.

It was nearing the halftime and so many timeouts had been called that they seemed to have run out of commercials to play. So the cameras started scanning the crowd. It was a lot colder where this game was being held, and I could see people's breath. I also saw a guy in shorts and no shirt who had painted his skin from head to toe in his NFL team's colors. His head was shaved and also painted, and he was wearing a big pig's nose on his face.

As I briefly scanned the crowd on the other TV, I saw lots of people in button down, short sleeve shirts, baseball caps and gloves on, waiting expectantly for that ever-elusive foul ball.

The first half started to wind down in the NFL game, and I actively awaited gratuitous shots of hot cheerleaders. I was rewarded with lots of silly pompom waving and cleavage. I then happily turned back to the MLB game but only saw three heavy-set women shoving sausage dogs and peanuts in their mouths.

At halftime I got a chance to go to the bathroom and grab another cold beer and more snacks. There is never a big break in baseball, and every time I go to the bathroom while watching baseball I always miss the big play, which of course happened this time too.

My MLB game continued to plod along when I got back, inducing the unique ball-strike-out hypnotic state that only baseball can cause. I was about to doze off when I was jarred out of my trance by the flashy touchdown dance I saw on my other TV. The guy who just scored was moonwalking across the uprights while flapping his arms like wings. He then proceeded to do a magnificent swan dive which turned into a double summersault with a twist and finally landed perfectly on the field.

I then quickly caught the replay of the big baseball play I had just missed. Someone hit a grand slam, rounded the bases and was greeted by a big, warm, bouncing-in-unison group hug.

After a while, both games ended and I had experienced a full range of emotions. Both games are great to watch and if you can get past the roller coaster ride of stimulation, watching football and baseball simultaneously is a blast. I decided to keep both plasma TV's in front of the couch permanently

Finally, no football vs. baseball article could be complete without mentioning one of the masters of comedy and this subject, George Carlin. Here's a quote from Carlin's famous monologue that inspired this article:

"And finally, the objectives of the two games are completely different:

In football the object is for the quarterback, also known as the field general, to be on target with his aerial assault, riddling the defense by hitting his receivers with deadly accuracy in spite of the blitz, even if he has to use shotgun. With short bullet passes and long bombs, he marches his troops into enemy territory, balancing this aerial assault with a sustained ground attack that punches holes in the forward wall of the enemy's defensive line. In baseball the object is to go home! And to be safe! - I hope I'll be safe at home! "

 

Author Bio
Jason OConnor operates www.bestshowticketslasvegas.com and loves to attend NFL and MLB games.

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Anti-Aging Foods

Anti-Aging Foods

Anti-Aging Foods
By Andy Gibson

How old are you? No, we don't mean how many birthdays have you celebrated. That's your chronological age. But how good is the pacing of your heart, the density of your bones, the agility of your mind? Their status will tell us your biological age. Some people are chronologically 40, but biologically 60, while others are chronologically 60, but biologically 40.

It's your biological age that matters. When you're biologically fit, you can throw away the calendar, for your motor is humming well and there's life in your years!

Biological age, says Dr. James Fries, professor of medicine at Stanford University, is a measure of how much "organ reserve" one possesses. Organ reserve is defined as the amount of functional ability one has available in response to a stressor in the form of an illness, accident or major life trauma. As we grow older, we generally lose organ reserve. Our immune, endocrine, and nervous systems are altered. Not only are we at greater risk of contracting infectious diseases, but we are also more susceptible to auto-immune diseases such as arthritis.

In the 1950s, Dr. Denham Harmon, from the University Of Nebraska School Of Medicine, proposed that many losses of function associated with aging are due to what he termed "free-radical damage." Free radicals are highly reactive chemical substances produced in the body, not only as a consequence of exposure to pollution, drugs, and chemicals but also as a result of natural metabolic activities. Harmon proposed that accelerated free-radical reactions may act as molecular time bombs that destroy the body's cells and result in the loss of organ reserve.

Research indicates that increased free-radical damage is associated with diseases that cause death in the elderly, including coronary heart disease and heart attack, certain forms of cancer and adult-onset diabetes.

Fortunately, our bodies are equipped with a mechanism - the antioxidant defense system - that helps protect against free-radical damage. Antioxidants are specific substances found in all cells that defuse free radicals before they have a chance to do serious damage to the body. They include vitamin E, beta carotene, vitamin C, and a variety of essential nutritional minerals, such as zinc, copper, and selenium.

Vitamin E is one of the superheroes when it comes to battling free radicals. Because it is a fat-soluble vitamin, it is attracted to cell membranes which have large amounts of fatty acids. Vitamin E prevents the oxidation of these fats by itself oxidizing and absorbing the free radicals.

Food sources of this vitamin include nuts, wheat germ, and sunflower seeds.

Vitamin C: Unlike Vitamin E, which works from the outside of cells, C does its antioxidizing job inside the cell, in its fluid (C is a water-soluble vitamin).

Food sources include: citrus fruits, amla (Indian gooseberry), strawberries, guavas and tomatoes.

Beta-carotene: Richly found in yellow-orange fruits and vegetables like mangoes, papayas, cantaloupes and carrots, beta-carotene converts to Vitamin A in the body. It is believed to be particularly effective against a highly toxic free radical called singlet oxygen.

Selenium: This trace mineral fights free radicals indirectly - by producing an enzyme which turns peroxides into harmless water. Best food sources are grains, fish, cabbage, celery and cucumber.

Zinc: another trace mineral, but this one works its effect in two ways: One, it acts as an antioxidant on its own; two, it forms part of an enzyme which protects cells against free radicals.

Good natural sources are liver, beef and nuts.

EAT RIGHT - STAY WELL!

Some of the major health-slackers and age-speeders (heart disease, osteoporosis) are often the result of faulty eating. In many cases you can reduce your disease risks as soon as you adopt good nutrition habits - even if you begin at 60.

REDUCE FATS: A high intake of fats is associated with obesity which, in turn, is connected with the onset of diseases like high blood pressure heart ailments, gall bladder problems, adult-onset diabetes and even certain forms of cancer.

You can safely reduce fats to 20 per cent of daily calories - 30 per cent is the outer limit. Of the three types of fats, saturated fats (from animal products and from vegetable sources like palm and coconut oils) are associated with the build-up of cholesterol. Monounsaturated fats (from ground nuts oil, nuts such as almond, cashews, peanuts, etc.), and polyunsaturated fats (from safflower oil sunflower oil, etc.) appear to have a cholesterol-lowering effect.

Animal fats also carry the added danger of cholesterol. One egg yolk, for instance, contains about 240 mg, which is more than most of us should consume in a whole day.

On the other hand, all fats are breeding grounds for free radicals. And the unsaturated fats are more likely to react with oxygen when cooked and form free radicals than the saturated fats. So, the bottomline is: limit all fat consumption. Try the following food swaps:

  • Substitute skim milk for whole.
  • Substitute egg whites for yolks, in omelets and other dishes.
  • If you can't stomach the idea of being a pure vegetarian, substitute skinless chicken and fish for fat-marbled red meats, sausages and cold cuts.

Also, steam, bake or eat foods raw whenever you can. If you must fry, opt for stir-frying with minimal oil in a non-stick skillet, instead of deep frying.

BONE UP ON CALCIUM:

How well you "stand up" to aging is very largely a matter of how adequate your intake of calcium has been. If you've not been getting enough, bone loss can begin in the mid-30's, in women even as early as puberty. The result: osteoporosis, that brittle bone disease that hits elderly people.

Many people don't get enough calcium in their diet (especially hard-core vegetarians who don't even take milk/dairy products). Your daily requirement: 800-1000mg. Good calcium sources are: milk and milk products; fish like sardines (where you can chew on those tiny, edible, calcium-rich bones); green leafy vegetables. But the calcium from plant sources is not as well absorbed as that from animal sources.

Also, unfortunately, aging itself blunts calcium absorption. Certain foods like coffee, tea, colas and chocolates (all of which contain caffeine) as well as tobacco, if taken at the same time as calcium, can inhibit its absorption. So do phosphorus-rich drinks like sodas.

Remember, also, that your body requires Vitamin D for the intestinal absorption of calcium. If your diet is deficient in this vitamin, you can get some of your needs from sunlight. Food sources include: liver, egg yolk, milk, butter.

WHAT ELSE...

In the run-up to a healthy old age, there are a few other things you must do:

  1. Limit salt intake to about one teaspoon a day. Excess salt consumption carries the risk of high blood pressure and its potentially fatal consequences: heart disease, stroke, kidney disease.
  2. Avoid heavy alcohol consumption. It is associated with liver damage and increased cancer risk.
  3. Give up smoking. It can cause a whole range of illness, from chronic respiratory ailments like emphysema to cancers of the lung, mouth and esophagus.

My firm belief is: "Finding a cause leads the way to find a cure". So, it is basically important to understand everything from its deepest core. And the best way to do so is: Keep on reading to develop and deepen your understanding on health and wellness at GrowTaller4IdiotsDS.com.

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