The five CRITICAL things to do for your health

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The five CRITICAL things to do for your health and weight loss

I'm often asked what is the best diet, or the best food program, best exercise program and which single best book to recommend to improve your health, fitness or weight loss.

The answer is that there is no best way to do it. There is no best book, and there is no right way or wrong way to do it.

The 5 Critical things you must do to achieve your health are these

1. Continue to learn about health, fitness, nutrition and weight loss from a wide variety of sources

The single most important thing to do right from the start is to take action and begin learning about health, followed very closely by putting what you learn into practice. We are a very diversified bunch of people and what works for you may not work for the next person. You have to find what works for you from a wide variety of sources, expand your knowledge and accept no one thing as being the best for your health. Keep reading, keep learning and keep what works for you and discard what doesnt.

Knowledge isnt power, but knowledge in action is power!

Some very simple things to keep in mind is that the body runs on food and if you give it the best quality food, in whatever manor that happens to be, then youll probably get some good results in general. Keep the nutrition to a maximum by eating as close to nature as possible, organic where possible and eliminating processed foods and trans fats.

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2. Find a mentor.

Someone whos been there, done that and that you can model .

I realized at quite an early age that if we can model someone whos been there and done that and gotten results, then you can cut to the chase as it were to find out what works for your health and weight loss – what doesnt and in doing so get results faster.

Find a mentor, a role model for the things that youre looking for. If its weight loss or to improve your health, find someone whos walked in your footsteps and knows what youre going through. Model them. Do what they did, repeat their process and contact them to ask what worked and what didnt. You can save yourself a lot of time and effort by doing what works and skipping what doesnt.

3. Apply the knowledge you learn about health on a daily basis

This is where the taking action part comes in. You must begin to apply the knowledge youve gained from what youve read about health or watched and by talking with people whove been there before you. If you do not put it into practice then youve become an information junkie and not someone who follows through on their knowledge. You must begin to work the principles youve learned on a daily basis and keep at it. Without the trial and error, you get nowhere fast and wont truly know what works and what doesnt.

4. Repeat steps one, two and three

Remember, there is no right way or wrong way to lose weight, improve your health or get what you want. You must continue to learn and challenge what youve read. Im told that what I teach is wrong and I ask what were your results when you tried it? Well, they didnt try it and so I then ask what right do you have to tell me what I teach is wrong. It may have worked for me or for many people I coach including yourself, but without trying it and challenging it, you wont ever know.

Keep learning about health, keep reading, keep applying what youve read and this new knowledge. Begin the process of filtering for yourself what will and wont work for you. Remember this is about you, not me or the other guy, but what will help you achieve your weight loss goals or your health. This may very well be about applying certain fitness principles that sound so controversy that you figure they cant possibly work. One of my favorite sayings is believe nothing I say, but I challenge you to prove me wrong. My intent is to have you try it.

When I first begun my journey to lose 300 pounds, I read one book and I preached the principles like they were the gospel. I was finally told to shut up and read something else, so I took it upon myself to learn whatever I could about health and weight loss. I began to apply my new knowledge daily, found people who had used the info before and what they believed about it, what worked for them for their health and then discovered for myself what worked.

Finally, I discovered the ultimate secret to health and weight loss.

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5. Never give up.

It never ends. In the large scope of your life, the next 30, 40, 50 or more years, what is a few days if you happen to get off track. Get right back on doing what you were doing, keep learning, keep trying new things, go back to what worked when it was working and keep up with your daily fitness routine. Probably the single most important fact about exercise or fitness is that our body is designed to move and weve gotten away from that. We must do something on a daily basis to exercise our body.

Never give up. Never lose sight of the health you want and keep working towards your goal.

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Tips on How To Lose Weight Fast

There is no doubt that many people try to lose weight too quickly, with dangerous crash diets. That doesn’t mean that there are no legitimate methods available for speeding up your progress on a proper weight loss program. The tips in this article may well be of use to you, even if you are already succeeding in losing weight. Here are four very effective fast weight loss tips.
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Tip 1
Use music as part of your exercise program. Although exercise will always be a vital part of any fast weight loss program, it is very off putting to many. Large numbers of people find just exercising, with nothing to interest their mind, boring. If you can inject something you enjoy into the routine, you are far more likely to stick at it. If you have an iPod, or other hard disc storage portable player, that will be ideal.
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Tip 2
Consider yourself as the most important factor. There is great merit in so many ideas you will find in books or magazines, but they may not directly relate to your unique circumstances. Only you know what your true desire level is to lose a certain amount of weight. Only you know your own capabilities, and trying to do to much in the way of exercise can be positively dangerous. Keep your goals within the realm of possibility, and one day you may enjoy achieving them.
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Tip 3
You may regard this as cheating, but it isn’t really, merely using technology to your advantage. You can now get machines which tense the stomach muscles while you engage in another activity. It is no replacement for vigorous physical exercise, but it be a useful addition to it. Your body should also develop improved muscle tone as a side effect of this
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Tip 4
Do some sit ups. These exercises are scoffed at by so many, who think that are a lot of hard work for nothing. To a degree this is true, as you would have to perform a ridiculous number every day to have a noticeable effect. What sit ups can do is lessen the hunger pangs felt by someone taking in less fat. Although you are not hungry in reality, and your body is taking in enough food, you feel hungry because you are taking in less fat. Doing sit ups at the time of these hunger pangs will be effective in reducing them.
These fast weight loss tips do not involve crash dieting, and can be genuinely helpful. Click the links below to discover some useful resources, and good luck!

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What’s in the Gastric Juice of the Stomach? Nutrition Study Guide

Editorial:
By Ray Gollis  Oct 25,2013

Great Article By Shereen Jegtvig that teaches what Gastric Juices are. Gastric Juices is fundamental in breaking down protein rich nutrients and creating enzymes. Enzymes help the digestion process and create amino acids.

  Original Source: http://nutrition.about.com/od/nutrition-study-guide/f/Whats-In-The-Gastric-Juice-Of-The-Stomach.htm?nl=1

What’s in the Gastric Juice of the Stomach?

Nutrition Study Guide

By Shereen Jegtvig

Updated October 11, 2013

The food you chew and swallow (called a bolus) mixes with the gastric juices secreted from special glands in your stomach's lining. These include the cardiac glands at the top part of the stomach, the oxyntic glands in the main body of the stomach and the pyloric glands, located in the antrum or the lowest part of the stomach.
Each of the glands contains cells that make specific components that together are called the gastric juices. Neck cells secrete bicarbonate and mucus, parietal cells secrete hydrochloric acid, chief cells secrete pepsinogens and enteroendocrine cells secrete various hormones. Not all stomach glands contain every type of cell.
 
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Breaking Down the Gastric Juices

Gastric juice is made up of water, electrolytes, hydrochloric acid, enzymes, mucus and intrinsic factor. Hydrochloric acid is a strong acid secreted from the parietal cells, and it lowers the pH of your stomach to around 2. Hydrochloric acid converts pepsinogen into pepsin and breaks various nutrients apart from the food you eat. It also kills bacteria that comes along with your food. Pepsinogen is secreted by chief cells and when it's in the presence of hydrochloric acid, it's converted to pepsin. Pepsin breaks apart tertiary and secondary protein structures to make it easier for the digestive enzymes in the small intestines to work later.
Gastric lipase is another digestive enzyme made by the chief cells. It helps break down short and medium chain fats.
Amylase is also found in gastric juices, but it isn't made by the stomach, it actually comes from saliva and travels with the bolus into the stomach. Amylase breaks down carbohydrates, but it doesn't have much time to work in the stomach, because the acidity stops it. But that's okay, your small intestine makes more amylase later on.
Intrinsic factor is secreted by parietal cells and is necessary for your body to absorb vitamin B-12, which is important for normal nervous system function and blood cell production. Finally, the gastric juices contain water and mucus. The mucus is secreted by the neck cells and helps coat the protect your stomach lining from the acid environment.
Your stomach muscles squeeze and churn to mix the bolus with the digestive juices. The liquidy mixture is called chyme, and when it's ready, your stomach squirts the chyme into the small intestine where digestion and absorption of food continues.
<sub>Sources:
Gropper SS, Smith JL, Groff JL. "Advanced Nutrition and Human Metabolism." Fourth Edition. Belmont, CA. Wadsworth Publishing Company, 2005.
Smolin LA, Grosvenor, MB. "Nutrition: Science and Applications." Third Edition. Wiley Publishing Company, 2013.
United States Department of Health and Human Services, National Digestive Diseases 
Information Clearinghouse (NDDIC). "Your Digestive System and How It Works." Accessed September 22, 2013. http://digestive.niddk.nih.gov/ddiseases/pubs/yrdd/

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The Way to Wellness" It's time to start a Healthy life: your 7 days program

Image by Getty Images via @daylife

"Time And Discipline is what it takes to changing your lifestyle" 
Ray Gollis

How many times have you gone to sleep at night, swearing you'll go to the gym in the morning, and then changing your mind just eight hours later because when you get up, you don't feel like exercising?

 
While this can happen to the best of us, it doesn't mean you should drop the ball altogether when it comes to staying fit. What people need to realize is that staying active and eating right are critical for long-term health and wellness -- and that an ounce of prevention is worth a pound of cure. The more you know about how your body responds to your lifestyle choices, the better you can customize a nutrition and exercise plan that is right for you. When you eat well, increase your level of physical activity, and exercise at the proper intensity, you are informing your body that you want to burn a substantial amount of fuel. This translates to burning fat more efficiently for energy.
 
In other words, proper eating habits plus exercise equals fast metabolism, which, in turn gives you more energy throughout the day and allows you to do more physical work with less effort. 








 Image via WikipediaThe true purpose of exercise is to send a repetitive message to the body asking for improvement in metabolism, strength, aerobic capacity and overall fitness and health. Each time you exercise, your body responds by upgrading its capabilities to burn fat throughout the day and night, Exercise doesn't have to be intense to work for you, but it does need to be consistent.

I recommend engaging in regular cardiovascular exercise four times per week for 20 to 30 minutes per session, and resistance training four times per week for 20 to 25 minutes per session. This balanced approach provides a one-two punch, incorporating aerobic exercise to burn fat and deliver more oxygen, and resistance training to increase lean body mass and burn more calories around the block.

Here's a sample exercise program that may work for you:

* Warm Up -- seven to eight minutes of light aerobic activity intended to increase blood flow and lubricate and warm-up your tendons and joints.

* Resistance Training -- Train all major muscle groups. One to two sets of each exercise. Rest 45 seconds between sets.

* Aerobic Exercise -- Pick two favorite activities, they could be jogging, rowing, biking or cross-country skiing, whatever fits your lifestyle. Perform 12 to 15 minutes of the first activity and continue with 10 minutes of the second activity. Cool down during the last five minutes.

* Stretching -- Wrap up your exercise session by stretching, breathing deeply, relaxing and meditating.

When starting an exercise program, it is important to have realistic expectations. Depending on your initial fitness level, you should expect the following changes early on.

* From one to eight weeks -- Feel better and have more energy.

* From two to six months -- Lose size and inches while becoming leaner. Clothes begin to fit more loosely. You are gaining muscle and losing fat.

* After six months -- Start losing weight quite rapidly.

Once you make the commitment to exercise several times a week, don't stop there. You should also change your diet and/or eating habits,' says Zwiefel. Counting calories or calculating grams and percentages for certain nutrients is impractical. Instead, I suggest these easy-to-follow guidelines:

* Eat several small meals (optimally four) and a couple of small snacks throughout the day
* Make sure every meal is balanced -- incorporate palm-sized proteins like lean meats, fish, egg whites and dairy products, fist-sized portions of complex carbohydrates like whole-wheat bread and pasta, wild rice, multigrain cereal and potatoes, and fist-sized portions of vegetable and fruits
* Limit your fat intake to only what's necessary for adequate flavor
* Drink at least eight 8-oz. glasses of water throughout the day
* I also recommend that you take a multi-vitamin each day to ensure you are getting all the vitamins and minerals your body needs.

I suppose that's all I can think of for now. I should extend my thanks to a doctor friend of mine. Without him, I wouldn't be able to write this article, or keep my sanity.

Enjoy life, we all deserve it.


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Thanks For Taking The Time To Read This Article.
Talk to you soon,
Ray Gollis


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How Do I Avoid Salt and Sodium? By Shereen Jegtvig, About.com Guide

 Editorial By Ray GollisImage via Wikipedia

July 28, 2011 10:52pm

Great Article By Shereen Jegtvig. Lots of people live on potato chips and pop. Salt and Sugar combined. This is a very bad combination. Salt, cause high blood pressure. I have never tried sea salt, but it seems like it not much better for you then real salt. I wonder what Shereen would say about that. I think too many people eat processed foods which have a lot of salt. Going to the fast food restaurant instead of cooking at home is probably a bad habit you should stay away from. Lunch meats, I agree have a lot of salt in them. Especially hot dogs. I think it is better to have more fiber in your diet like: Sweet Potatoes, Brown Rice , Wheat Pasta and Whole Grain Breads. The More fiber you have in your diet the better it suppresses your appetite. I think if a person is obese he needs to exercise more than just walking which does not do much for a person who is 100-200 pounds overweight. They really need to be exercising with aerobics, bicycling, jumping rope. Most people do not exercise enough and then eat way more than they exercise and don't lose any weight. So that is my take on this article.

What is your opinion on salt and sugar and what are some ways to curb your appetite. Feel Free To Leave Me A Comment At The End Of This Blog..

Thanks for taking the time to read this editorial

And Don't forget to not read Sherren's Great Article

Original Source:
http://nutrition.about.com/od/cardiovascular/f/How-Do-I-Avoid-Salt-And-Sodium.htm

Ray Gollis

Question: How Do I Avoid Salt and Sodium?

Answer: Salt has been use to flavor and preserve foods for thousands of years and even had a great effect on the economies of various empires. Today, you probably have a shaker of salt on your table and maybe some sea salt in the kitchen cabinet. The problem with salt is that it contains sodium, and eating too much sodium may contribute to increased blood pressure, which is a risk factor for cardiovascular disease. Decreasing the amount of sodium in your diet may help to keep your blood pressure at a healthy level. Eating lots of sodium may also lead to fluid retention and bloating.
While salt is a major source of sodium, many processed foods are high in sodium, too. Canned foods, frozen meals, cured meats and many snack foods contain outrageous amounts of sodium. So to keep your sodium levels in check, you need to put down your salt shaker and read Nutrition Facts labels when you shop.

How Much Sodium Is Too Much?

The recommendation for a healthy person is to keep sodium intake below 2400 milligrams (2.4 grams) per day. People with high blood pressure may need to stay below 1500 milligrams (1.5 grams). One teaspoon of salt has about 2300 milligrams sodium. Just one-quarter teaspoon has 580 milligrams and a dash of salt has around 150 milligrams. You'll find sodium in most butter or margarine, milk, bread and other staple foods. Heavily processed foods and cured meats often have very high amounts of sodium. Look for these ingredients on the label:

• Monosodium glutamate
• Baking soda
• Baking powder
• Disodium phosphate
• Sodium alginate
• Sodium nitrate or nitrite

Frozen dinners usually have more than 500 milligrams sodium, however frozen vegetables have less than 5 milligrams sodium if they don't contain any sauce. Soy sauce is also high in sodium -- one tablespoon has over 900 milligrams. Be sure to read the food labels when you shop at the grocery store.

Is Unrefined Sea Salt Good For You?

Regular table salt comes from salt mines, is purified and often has iodine -- an additive that wiped out the iodine deficiency disorders that were more common in the early 20th century. Unrefined sea salts are made from ocean water and contain a minuscule amount of additional minerals that add flavor (and sometimes color) to the salt. Some people claim that unrefined sea salts are good for your health and should not be restricted from your diet, but there is no scientific evidence to back these claims. You can choose sea salt for the flavor, but don't expect any other health benefits.

Living With Less Sodium

Your body needs some sodium so you don't want to eliminate all sodium from your diet (that would be almost impossible, anyway). Most people only need to keep sodium consumption under 2400 milligrams (or less if your doctor says so). Here are some ways to cut sodium:

• Read food labels and choose foods that are low in sodium.
• Choose fresh or frozen vegetables rather than canned.
• Avoid lunch meats and cured meats.
• Buy unsalted nuts and snacks.
• Eliminate salt from your recipes.
• If you choose canned vegetable or legumes, rinse them thoroughly with water.
• Try salt substitutes made with potassium instead of sodium.

You can also experiment with herbs and spices instead of table salt. Look at the ingredients label when you shop for spice blends because sometimes they have salt as an ingredient. _{Sources:
American Heart Association. "Sodium." Accessed January 13, 2011. http://www.americanheart.org/presenter.jhtml?identifier=4708
Gropper SS, Smith JL, Groff JL. "Advanced Nutrition and Human Metabolism." Fourth Edition. Belmont, CA. Wadsworth Pub Co. 2005.
US Department of Health and Human Services. "Dietary Guidelines for Americans - 2005." Accessed January 13, 2011. http://www.health.gov/DietaryGuidelines/dga2005/document/default.htm}

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10 Best Karate Fights In Movies By - Tony Dayton

Editoral By Ray Gollis 4/11/11

One Of My Favorites Movies Is Blood Sport. Starring Jean Claude Van Damme. The kumite is the battle ground. This is a great martial arts film that showcases different martial arts much like Bruce Lee's 'Game Of Death'.

My Favorite Scene in the movie is when Frank Dux Made Bolo Yeung say matia- meaning I give. Even though Frank Dux played by Van Damme was blinded he was able to fight Bolo because of what his master taught him. To fight blindfolded.  
 Image via Wikipedia
 Under Seige was good, But my favorite was on Deadly Ground. Just for the simple reason it was a better written story.  Seagall Played A Guy That Found What The Greedy Oil Tycoon Was Doing With The Money And Decided He Better Blow Up The Company! This Was My Favorite Seagall Movie.

 Enter The Dragon I would Put As Number 1 Martial Art Movie. Being One Of The First Martial Arts Movies With A Great Story Line And Bruce Lees Most Famous Movie. 

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Learn How To End The Fight With One Hit, Click Here!


 Original Source:
http://www.screenjunkies.com/movies/genres-movies/martial-arts/10-best-karate-fights-in-movies/



Due to the popularity of karate films, it is not too difficult to come up with some of the ten best karate fights in movies. Whether it be films starring legends such as Bruce Lee, Chuck Norris, Steven Seagal, or Jean-Claude Van Damme, or others who are unknown or not familiar names in the genre, there are a plethora of movies that have some real kick ass karate scenes, such as the ten below.

"Blood Sport" This 1988 martial arts film starring Jean-Claude Van Damme is based on a true story of Frank Dux, an American who was trained in the arts of ninjutsu. This classic karate movie contained an arsenal of awesome karate scenes, though none more gripping than the final battle between Frank Dux and Chong Li, where Dux defeats Li, despite being temporarily blinded by a handful of quicklime.
  
 "Under Siege" This Steven Seagal classic pits Navy Seal Casey Ryback (Seagal) against a band of mercenaries who take over USS Missouri. During the climax of the movie, Ryback faces off against William Strannix (Tommy Lee Jones), where he eventually jams his knife through the top of Strannix's head.
   
"Enter the Dragon" 
"Enter the Dragon," starring Bruce Lee, was the first Chinese martial arts film to be produced by a major Hollywood Studio (Warner Brothers). Set on a remote island, Lee is invited to attend a karate tournament. Before leaving for the island, Lee is approached by British intelligence requesting he go undercover in an attempt to uncover a drug operation. The final karate fight scene is a doozy, as Han (Shih Kien) and Lee put on a dazzling display of martial arts, before Lee finally ends up killing Han.
  
 "Mortal Kombat"  
"Mortal Kombat," a popular 1995 karate movie, featured some exciting karate fights. It was the final match between Shang Tsung and Liu Kang, that was epic, as Kang defeated Tsung by striking him with an energy bolt, knocking him off the battle platform, and onto a row of spikes.
   
"Crouching Tiger Hidden Dragon" 
"Crouching Tiger, Hidden dragon" is a Chinese language film that features a plethora of acrobatic karate fight scenes. In one of the scenes, Ziyi Zhang and Michelle Yeoh put on a fighting exhibition involving a variety of weapons. Not only are these lovely Chinese ladies involved in one of the best karate fights ever, there are not many cinematic fight scenes involving men that feature such impressive moves.
 
  "The Matrix"  
This 1999 classic, starring Keanu Reeves, Laurence Fishburne, and Kate-Anne Moss, was one of the biggest films of the year. One reason for its success was its awesome karate scenes. Neo (Reeves) and Trinity (Moss) are involved in one particular scene when they ambush the building where Morpheus (Fishburne) is being held prisoner. During their rescue attempt, Neo and Trinity use a combination of karate moves and high powered guns to successfully rescue their friend.
  
 "Bourne Identity" One of Matt Damon's best roles, Jason Bourne is a government spy who attempts to regain his identity after suffering memory loss. One karate fight scene that sticks out is when Bourne is attacked by an assassin in his apartment. Bourne ends up defeating the assassin, but before he can collect any useful information, the assassin leaps to his death.
   
"The Last Dragon" One of the most epic karate movie fights was between Leroy and Sho'nuff, the Shogun of Harlem. The fight starts off by Leroy getting beat up pretty bad, before suddenly starting to glow. He then defeats Sho'nuff rather handily.
 
"The Octagon" 
One of Chuck Norris' early classics, "The Octagon" is full of terrific karate fights. In one particular fight, Norris takes on a masked ninja in a pit of sand. They start off fighting with swords, and things look bleak for Norris as he suffers a cut to his side. However, once each are disarmed from their weapons, Norris gets the upper hand, eventually kicking his opponent into a roaring fire.
 
  "Kill Bill"
Uma Thurman plays a bride left for dead in this classic karate film. While the movie features some amazing karate scenes, none are more impressive than when she defeats the crazy 88, leaving a trail of severed body parts in her wake.

- Tony Dayton

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 Cover of Enter the Dragon  

Blood Sport 3! Some Good Fight Scenes!

Very Cool Fight Scene IN Bloodsport 3! Some good Techniques