The Calorie Theory Debunked

I you’re like most people, you think the only thing that matters when losing weight is calories, i.e., calories in versus calories out. The calorie theory, as you will see, is a physiological impossibility.

Calorie is a shortened name for kilocalories, to reflect the simplified math. A kilocalorie contains 1,000 calories, so the Angus Burger with bacon and cheddar is actually 770,000 “calories.” Now don’t get your panties in a bunch! This simplified math also applies to exercise calorie charts. If the cardio machine you’re using says you burned 200 calories, it’s simplified for 200,000 calories. However, don’t rely on exercise equipment charts; they are grossly inaccurate.

To understand why it’s not calories that matter when getting lean, go HERE.

Are Fish Oil Supplements Good For You?


Because it has a positive effect on memory, some people think of fish as “brain food.” Others believe it’s a healthier source of protein than meat or poultry. Whatever your feelings are about fish, the omega-3 fatty acids contained in this superfood have been proven to lower fats called triglycerides and prevent heart disease and heart attacks. The omega-3 fatty acids in fish are also effective for high blood pressure, weak bones, hardening of the arteries, depression, psychosis, weight loss, memory loss, and high cholesterol.

While recommended weekly amounts of fish vary, in order to reap the benefits of fish you should consider eating at least 2-to-3 servings of fish per week. Three ounces of sardines has about 1.3 grams of omega-3 fatty acids, while a 3-ounce serving of herring or Atlantic salmon has around 2 grams of omega-3 fatty acids. Consuming 2-to-3 servings of fish each week is not always feasible. Fortunately, fish oil supplements can fill the gap.

Although doctors recommend getting the fish oil you need from fresh fish, fish oil supplements are an excellent substitute. They offer the same benefits as consuming fish because they are made from the same types of fish that offer the most benefits. According to the U.S. National Library of Medicine, National Institutes of Health (NIH) fish that are especially rich in omega-3 fatty acids include mackerel, tuna, salmon, sturgeon, mullet, bluefish, anchovy, sardines, herring, trout, and menhaden. They provide about 1 gram of omega-3 fatty acids in about 3.5 ounces of fish. Fish oil supplements are usually made from mackerel, herring, tuna, halibut, salmon, cod liver, whale blubber, or seal blubber.

Many fish oil supplements contain other beneficial vitamins such as vitamin E to prevent spoilage, as well as calcium, iron, or vitamins A, B1, B2, B3, C, or D. The amount of fish oil that should be taken for any given condition will be determined by a physician, but for overall health, 650 milligrams to 1 gram of fish oil per day is recommended. For specific conditions, the recommended dosage amounts are:

-Aging 1,000 mg twice a day
-Angina 2,000 mg fish oils 3 times a day
-Arrhythmia 1,000 mg 3 times a day
-Asthma 1,000 mg 3 times a day
-Cancer 3 capsules twice a day
-Crohn’s Disease 2,000 mg twice a day
-Diabetes 2,000 mg 3 times a day
-Eczema 1,000 mg 3 times a day
-Gout 1,000 mg 3 times a day
-Heart Disease Prevention 1,000 mg 3 times a day
-High Blood Pressure 1,000 mg 3 times a day
-Lupus 2,000 mg 3 times a day
-Psoriasis 2,000 mg 3 times a day
-Raynaud’s disease 1,000 mg 4 times a day
-Rheumatoid Arthritis 1000 mg (2 capsules) containing 600 mg EPA/DHA, twice a day
-Skin Health 1,000 mg a day with food
-Stroke 1,000 mg 3 times a day

Before taking fish oil or any other type of supplement, it’s best to speak with your physician to determine if the supplement is right for you and the recommended dosage amount. Consuming high doses of fish oil may increase the risk of blood in the urine, hemorrhagic (bleeding) stroke, and nosebleeds.

Barbell back squat vs smith machine squats

Many strength and muscle building experts will say, the barbell back squat is much more effective at building size and strength. They argue free weight squats are a more natural movement and require much more stabilization and balance, which increases its effectiveness. However, the Smith machine is much easier to learn, especially for beginners, which many argue is safer. I contend that it depends upon the person’s build. If one has long legs and a shorter torso, they will have a very difficult time performing a squat correctly in order to get optimum stimulation for strength or growth. In this case and in others, they would benefit greatly from performing smith machine squats. But what does science have to say? Which is better for gaining strength?

Researchers from the University of Saskatchewan in Canada compared the free weight squat to the Smith machine using electromyography (EMG). The purpose of their study was to determine which exercise was better at stimulating the prime movers and stabilizers of the legs (e.g., tibialis anterior, gastrocnemius, vastus medialis, vastus lateralis and biceps femoris) and trunk (e.g., lumbar erector spinae and rectus abdominus). Six healthy participants performed 1 set of 8 repetitions using a weight they could lift 8 times, i.e., 8 rep maximum.

Contrary to our hypotheses, muscles of the legs (specifically the vastus medialis and biceps femoris) displayed greater EMG activity during the free weight squat compared to the Smith machine squat, whereas there were no differences between exercises for EMG activity of trunk stabilizers.

Researchers conclude that the free weight squat may be superior to the Smith machine squat for training the major muscle groups of the legs and possibly would result in greater strength development and hypertrophy of these muscle groups with long-term training.
Journal of Strength and Conditioning Research, 23(9), 2588-2591.

Benefits of Green Tea

Tea is the second most widely consumed beverage in the world. Although water is the most widely consumed beverage, still, hundreds of millions of people drink tea every day based on health benefits and taste. Tea comes in three main varieties, black, green, and oolong. Green tea (Camellia sinesis), is believed to have the most health benefits thanks to the way it’s processed. Green tea is made from unfermented leaves, which contain the highest concentration of powerful antioxidants. Antioxidants such as polyphenols in green tea neutralize free radicals and reduce or help prevent some of the damage they cause.

Free radicals are damaging compounds in the body that alter cells, tamper with DNA (genetic material), and cause cell death. According to the University of Maryland Medical Center free radicals occur naturally in the body, but environmental toxins (including ultraviolet rays from the sun, radiation, cigarette smoke, and air pollution) also give rise to these damaging particles. Many scientists believe that free radicals contribute to the aging process as well as the development of a number of health problems including cancer and heart disease. Based on studies using human subjects, animals, and in laboratory experiments, green tea is useful for:

-Arthritis
-Atherosclerosis
-Cancer
-Colds
-Diabetes
-High Cholesterol
-Inflammatory Bowel Disease (IBD)
-Influenza
-Liver Disease
-Obesity
-Tooth Decay
-Weight Loss

Green tea has been used as a stimulant, diuretic, astringent, and to improve heart health throughout the ages in China, India, Japan, and Thailand. Other traditional include improving mental processes, promoting digestion, regulating body temperature and blood sugar, and treating flatulence (gas).

In addition to tea leaves, green tea is available in capsule form and liquid form made from leaves and leaf buds. A cup of green tea contains 50-150 mg of antioxidant (polyphenols). Decaffeinated green tea also contains polyphenols, but they are concentrated. If you are sensitive to caffeine, caffeine-free supplements are available.

What to Look for in a Weight Loss Program

For a weight loss program to be successful long term, it must be customized to fit the individual. According to renowned personal trainer Angelo Sorrenti, who charges around $10,000 for a personalized diet, supplemental recommendations, and 30 training sessions, “There’s no such thing as a diet for everyone.” This may be the reason why 90 percent of the people that go on diets regain the weight, plus a few pounds, shortly after the program is over.

Sorrenti’s success is based on simple science. He states, “Your metabolism is different than mine; your needs are different. There are diets that can be good for 10 people but can harm 10 million people.” And it makes sense. Not just the metabolism part, but also because people have allergies, ailments, and other issues that dictate what they can and cannot eat. So a diet that calls for a boiled egg, grapefruit, and coffee for breakfast could be harmful for an individual with egg allergy and/or interstitial cystitis.

For this reason, Sorrenti, and other successful weight-loss experts, will not recommend a diet and exercise program until they have thoroughly analyzed your blood work, medical history, and current physical condition. Sorrenti states that once a client has been analyzed, he can then create an all-encompassing diet and exercise plan calibrated for the individual’s needs.

So when searching for a weight loss program, consider taking a personal, not a packaged, approach. Contact several trainers, weight-loss experts, and weight loss centers and interview them. The goal is to find a program that is made just for you in order to avoid a devastating failure shortly after the program is over.

To recap, make sure the weight loss center or expert:

·Requires a physical exam
·Evaluates your blood work and physical condition
·Asks about ailments or allergies
·Evaluates your metabolism
·Will work with you one on one to create a safe and effective weight loss program

Successful weight loss programs always include exercise. You may start out with light exercise while your body adjusts, then the exercise regimen will gradually increase as your weight and energy levels increase. A weight loss program that claims to help you lose weight without exercise is a program that should be avoided if you are interested in permanent weight loss.

If you want to seek out Mr. Sorrenti, we wish you all the luck, but if you have trouble signing with the most sought after trainer in New York City, don’t worry. There are literally thousands of trainers and weight loss centers and experts around the world. It really doesn’t matter how popular they are. If they take a custom approach to individual weight-loss and former clients have walked away (and stayed away) with good results, it’s worth giving it a try.

Try Notepad++ A Great Free Text Editor

Are you a web programmer that would like to use the WSYWIG design tools such as Dreamweaver in conjunction with a more code-based tool? Many web programmers and designers like the graphic functionality that the what-you-see-is-what-you-get programs to ensure that the design is attractive and well designed. However, those same programmers may want to get into the actually code in a little more detail.

While these visual design programs do often provide HTML and other source code visualization tools, they may not be what the user really needs due to a lack of functionality.

There are also web programmers who prefer to create websites based entirely on coding alone — they do not want to use any type of WSYWIG interface.

Notepad++, an Open Source text editor available to users free of charge. As part of the Open Source initiative this software packages is licensed under the GNU General Public License and is supported and developed by community of software professionals devoted to the advancement of Notepad++.

Not only is Notepad free, but it does not require a ton of computing resources so it is a great option for the average user who needs strong source code and text editing capabilities. While generally used on Windows-based machines, it can be ported to run on Mac OSX and Linux-based machines using tools such as Wine.

The features of Notepad++ are rich and numerous including:

  • -File comparison
  • -Capabilities to drag and drop text
  • -Document interfaces that included tabs
  • -Support for many encoding formats including Unicode

In addition to standard features, there are a number of available plugins that can extend the functionality of Notebook++. Notebook ++ is also compatible with Filezilla and openoffice.org, which makes updating your blog with current content, as well as new graphics, really easy.

As you can see, Notepad with all of its features and benefits will fit right it for the needs of the amateur programmer as well as those professional, power programmers.

Using Open Source Programs As Technology Advances

We’ve all seen technological advancements in computing that seemed to have occurred at lightening speed during the past decade or two. In just a few short years, we have gone from being tied to monstrous mainframe computers to personal desktop computers to mobile laptops. Our computing hardware is getting smaller and smaller. Even our phones have entered the computing venue by becoming smartphones capable of not only connecting to the Internet, but capable of performing computing functions as well.

Most of us think of Microsoft Windows as being the prevalent operating system, which in all honesty it probably is. The current Windows operating system provides many tools and functions to its users. Microsoft was at the forefront of the early development of web browsers as well.

However, many users are using other operating software such as Mac OSX, Unix and Linux. Some of today’s best browsers are based on a Linux-based code set. As technology advances, so do the users’ desires to have a more open computing environment.

Because of this need, many users are turning to Open Source-based programs. The Open Source community of developers and programmers provide many software options. These packages are offered to the public free of charge with full support and development options.

For instance, with the advent of e-readers many of us are faced with managing our electronic books. A great Open Source program, Calibre, can provide management tools that will let users manage their electronic libraries.

Another Open Source program that provides a much needed service is Audacity. Audacity is an audio recording and editing program. So many of us find ourselves with stacks of old vinyl records and with turntables becoming increasingly hard to find, we can record our records and transfer then to CDs using Audacity.

E-Book Management is Simple With Calibre

In today’s high-tech world we are becoming more and more used to having several mobile devices — whether they are our laptops, our smartphones or even our e-readers. Sometimes we find ourselves frustrated by the incompatibility of these devices to communicate with each other to help us keep all of our information and files up to date and current.

There is at least one solution to some of these problems. Calibre is an open source management tool to help users manage their library of digital texts. A team of developers who are part of the Open Source community developed the software. These people are devoted to making sure that Calibre is always on top of the game through constant updates and support.

Not only is Calibre free to use and download as part of this community, but it is used in more than 160 countries worldwide and has been translated into many different languages. In fact, the developers are known book lovers so users can rest assured that the team developing this program, knows what features and options users need and want.

For instance within the library management features, this program will make an e-book look like a single entry in your library; however it may actually be found in several different formats.

Your e-books can be categorized and sorted by several different items including author, publish date, size, title and more. The system is so flexible that you can determine how you want your library sorted and categorized according to your own personal wishes.

Searching for a particular title or book is easy. Calibre’s search functions will search any of the categories you have set up in the management system. There are also advanced search and query functions.

If you Loved Napster and LimeWire, You will Love Cabos

Many years ago, LimeWire, a very popular music Peer-to-Peer file sharing network and program, were invented and downloaded by millions of users. It was the preferred music sharing platform for many Apple Macintosh users. At that time the dominating Windows Peer-to-Peer file sharing network was called Napster. Apple Macintosh users couldn’t run Napster as it wasn’t supported on the Mac Operating System or platform. Soon after Napster was shut down, because of the large number of unauthorized, protected media files shared among its users, LimeWire was also targeted for shut down. The LimeWire platform succeeded for a short time after Napster faded, but eventually it succumbed to the pressures of the authorities and was also turned off.

File sharing on Peer-to-Peer networks has developed a very bad reputation. This is mainly due to the fact that when it was invented, most of the content shared was licensed and protected music and video files. But, the technology that connected users and programs together was very innovative. In exciting news, the LimeWire project has reemerged and has been reactivated as Cabos. The Cabos program is free and the platform is everything that LimeWire users remember. There are lots of music and multimedia files available for sharing and download. But, in this new environment with protected media content rights, most of the users on the Cabos network respect the copyright content laws. Cabos is a great place to discover new and interesting music, download programs and Open Source code or connect with friends and share files. The platform and front-end program are very easy to use and require no advanced technical knowledge to setup. You’ll find that Cabos is the easiest Peer-to-Peer file sharing network available on the Internet today. If you loved Napster and LimeWire, you will really love Cabos. Check it out today. Cabos is a free download and it is free to use.

Copying DVDs On A Macintosh

Are you a Macintosh user that needs to duplicate some DVDs? We all, of course, know that it is not allowable to make copies of copyrighted DVDs — it is illegal and can get you into some serious hot water. However, you may want to burn and share a few copies of that last family reunion that was created by another family member. Or maybe you need duplicate copies of a business presentation.

It used to be that burning and reproducing DVDs was best left to professionals and computer nerds and geeks. And in addition, there were so few options for the Macintosh platform. This is no longer the case. Try Handbrake for Mac.

Handbrake is free, Open Source program that is not only available for the Mac OS X platform, but Windows and Linux as well. Check out how easy it is to duplicate DVDs with Handbrake.

-Download and install the latest version of Handbrake. This is usually done by downloading the program, extracting the program and copying it to your Applications folder. You can also place a program alias in your dock if you desire.

-Insert the DVD that you wish to copy into your computer’s DVD drive.

-Launch the Handbrake application. Once the window is open, simply to to the DVD you wish to copy. Select open.

-Handbrake will then scan all the chapters.

-After the scan is complete you can choose destination location, frame rates, codecs and output format.

-Press the start icon to begin the encoding process. This process can take a bit of time.

-At the completion of the encoding processing you can do one of the following:
- Import the file int iDVD to burn it to a DVD
- Import the file into iMovie or other video editing program if you wish to edit the file.

Now you have the tools to duplicate all those DVDs.

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