GINGER ROOT

Ginger root exerts potent antioxidant effects and has been shown to offer relief from pain and swelling in cases of rheumatoid arthritis, and muscular problems.  The therapeutic benefits are likely to be due to a reduction in free radical damage as well as an inhibition of inflammatory compounds such as thromboxanes, leukotrienes, and other prostaglandins.

VITAMIN B5 ( pantothenic acid)

Vitamin B5 is the main nutrient for nourishing the adrenal glands. It is needed by the adrenal glands to make glucocorticoids, which may be the reason that B5 is known as the anti-stress vitamin.  Nutritionally oriented doctors often recommend pantothenic acid at 250mg twice daily in the treatment of allergies.


Pantothenic acid is crucial for energy release through the production of coenzyme A (CoA) and acyl carrier protein (ACP), tow compounds known for their importance in protein, fat, and carbohydrate utilisation.


Pantothenic acid is vital for making the neurotransmitter acetylcholine, a key compound in memory processes and brain function.


ACNE
Pantothenic acid, active in the synthesis of cholesterol and steroid hormones, may be useful at high dosages in the treatment of acne.  Research has shown noticeable improvements in decreasing sebum secretion, reduced frequency of eruptions, and improvements in lesion healing.


ARTHRITIS
Vitamin B5 supplementation has been found to reduce pain and stiffness in cases of rheumatoid arthritis. Correcting low blood levels of B5 in these individuals has shown subjective improvements including, morning stiffness, degree of disability, and severity of pain.  The mechanisms underpinning these effects are likely to be due to improved adrenal response through restored cortisol production.

10 FOODS RICH IN VITAMIN B5


Mushrooms
Cheese (Gjetost)
Oily fish (Trout, cooked)
Avocados
Eggs
Lean Pork (Sirloin, cooked)
Beef & Veal (veal shoulder, cooked)
Chicken & Turkey
Sunflower seeds
Sweet potato

VITAMIN C

Vitamin C is know to be a potent immune stimulating nutrient. It has been shown to inhibit viral replication and may reduce the severity of the common cold.  A recent study of one hundred and sixty-eight volunteers were randomized to receive a placebo or a vitamin C supplement, two tablets daily, over a 60-day period. The results showed that vitamin C supplement may prevent the common cold and shorten the duration of symptoms.  Volunteers were generally impressed by the protection afforded them during the winter months.
Clinical assessment has demonstrated that 2000mg of vitamin per day for two weeks reduced blood histamine concentration by 30-40% in adult subjects.  Some evidence suggests that vitamin C may augment natural killer cell activity, which is important for the protection of tumour development. Research as shown that supplementation with the Ester- C calcium ascorbate/threonate complex provides an effective way to build vitamin C reserves in the important immune-competent cells of the blood; even in modest doses on (one gram) of ascorbate are used.


Everyone always thinks of oranges as the a good source of vitamin C but here is a list of 9 foods that contain more vitamin C than the orange=70mg per medium fruit.
The recommended daily amount is 60mg.
Strawberries = 85mg per cup
Pineapple= 79mg per cup
Khulrabi= 84mg per cup
Mango= 122mg per fruit
Sprouts = 75mg per cup
2 Kiwi fruit= 128mg
Papaya= 95mg per small fruit
Bell pepper, green, red, yellow and orange ranging from 95mg to 341mg in a yellow
Brocoli= 81mg per cup of raw florets.

                                                                  khulrabi

THE BENEFITS OF MEDITATION

To meditate it is not necessary to sit cross legged on the floor. Sitting upright on a straight backed chair with both feet on the floor is just as good. There are many methods of meditating some of which are:
Concentrating on the breath and counting the out breaths, in cycles of four. Repeating a mantra, (which is a word or phrase said in the mind, something like love or peace or a word or phrase that has a spiritual meaning for you), staring at a candle flame(tratak) and then closing your eyes, focusing on a mandala, using prayer beads and even walking meditation (whereby you count your steps or a repeat phrases such as "walking", "lifting" and "treading" as you walk slowly and purposefully). I used to go and practice meditation with Buddhist Monks and this was one of the nicest forms of meditation that they taught us to use in their beautiful grounds.
Whichever method you choose as you enter the meditative state your mind will begin to wonder. When this happens just bring it back to the focus you have chosen to use, counting the breaths or your mantra etc and eventually you will find that the thoughts disappear. The Buddhist Monks told us just to acknowledge the unwanted thoughts and then let them go, don't dwell on them.
It's best to try a few methods and see which one works best for you. Meditation brings the brainwave pattern into an alpha state that promotes healing, anxiety decreases, emotional stability improves, creativity increases, happiness increases, intuition increases and you are begin to gain clarity and peace of mind.
A regular practice of 15-20 minutes once or twice a day will bring results and if you have a designated time and space in which to meditate you will find it easier to discipline yourself to start and enter the meditative state.

THE BENEFITS OF WEIGHT/RESISTANCE TRAINING

Working your muscles as well as your heart and lungs can improve your health and help you drop a clothes size. You'll be burning extra calories while you're sedentary ie sleeping or sitting at your desk. For every additional pound of muscle you gain, your body burns around 50 extra calories every day of the week.
Research has show that regular resistance training can increase your basal metabolic rate by up to 15%, so for someone burning 2000 calories per day that's a potential 300 extra calories , more than a chocolate bar burned everyday.
Strong muscles, tendons, and ligaments are much more capable of withstanding stress, and the improved flexibility gained by strength training also reduces the likelihood of pulled muscles and back pain.
Resistance exercise can reduce bone deterioration and build bone mass, preventing osteoporosis. It has been proven to have a positive effect on insulin resistance, resting metabolism, blood pressure, body fat and gastrointestinal transit time. Factors that are linked to illnesses such as diabetes, heart disease and cancer.  Research show that just two

15-20 minute sessions a week is enough to gain all the potential health benefits of strength training.

THE BENEFITS OF RUNNING

I took up running around six years ago with the encouragement of my then fourteen year old daughter who suggested we go for a jog one spring morning. I hadn't run anywhere or for any distance since I was at school and that first morning run was a painful affair. I couldn't really run at all not even for a minute without becoming very breathless and uncomfortable, everything hurt, my knees, my ankles and my chest.
We didn't give up though we followed a running programme which suggested that we run for one minute and walk for two minutes. And then we increased the running minutes and decreased the walking until  by the end of a certain amount of weeks we found that we could run continuously for twenty minutes with no problems. I think the programme said that we would be able to run for twenty minutes continuously after seven weeks of training but it took us far longer than seven weeks to get to that stage.
Like my yoga practice my running isn't as regular as it could be, but it doesn't matter how big a gap I have from  running I never seem to decline right back to the initial stages of training when it felt like my lungs were going to burst. My longest run most recently has been approximately 9 miles at a steady pace.
Some of the benefits of running are:
It reduces the risk of heart disease, diabetes, breast cancer, colon cancer, Alzheimer's disease and stroke.
It lowers blood pressure, raises your good high density lipoprotein(HDL) cholesterol, improves your uptake of blood fats and reduces your resting heart rate. It helps you shed body fat and keep it off, improves muscle tone and strength and strengthens bones.
It boosts circulation ,banishes depression and is one of the cheapest ways to keep fit, all that is need to run is a decent pair of trainers or running shoes.
Running outside in the fresh air gives you a  natural high and helps to clear your head so it is a good antidote to stress as well.

THE BENEFITS OF YOGA

I try to maintain a regular yoga practice but it's not as regular as I would like. I am mostly self taught from a DVD years ago, and a yoga book at the moment. However it is recommended that you seek a qualified yoga teacher, as they will show you how to do the positions correctly. A good teacher will ensure that you are working in a safe way.
Yoga is not competitive and you work at your own pace gaining flexibility as you progress. The purpose of yoga is not to build muscle but to build muscle tone.
Yoga also helps to ease tension in the body by the use of deep stretches and breathing techniques. This slow paced workout creates a union of body and mind. You will find that your concentration levels improve with regular yoga practice. The balancing postures are good for this. Internal organs are also massaged and stimulated by  using certain yoga positions which helps to regulate the whole body system.
Always go at your own pace and never force any stretch in yoga and as you continue you will see an improvement in the flexibility all round. The joints will become stronger and more supple and regular practice  also helps to strengthen your back and core muscles. Besides working on breathing, concentration,stretching and strengthening the physical body, yoga works on the chakras (our spiritual energy centres). The postures will release and unblock stagnant energy allowing it to flow through the body , energising, stimulating and healing from within.