Which Has More Protein – Turkey Or Tuna?

Do you like poultry? Or do you prefer fish?

It mainly depends on what you prefer. Is your meal preferably made of fish or of meat? One of them is probably the basis for your dinner,, unless you do not eat meat at all.

Both animals will provide you with good quality protein.

The turkey is not so generous with protein as is the tuna fish.

A 150 gram serving of turkey will provide you with about 22 grams of protein. This protein is good enough to build muscles and can be used for maintenance of the body. It will not turn into fat.

As an adult you need 2.2 grams of protein for each pound of body weight. So you can calculate how much protein you need to eat every single day.

On the other hand, tuna fish will deliver much more protein. In fact, a serving of one hundred grams will give you 26 grams of high quality protein.This, obviously, is also meant to build muscles and to maintain your body in good shape.

However, you must be careful and choose good brands. Not all brands can guarantee excellent quality. Some products might be more fatty than others. And you do not want that fat but just complete protein.

If the price is low the quality will probably also be low. Do not buy fat instead of proteins!

The good news is that both animals, the turkey and the tuna fish will provide complete protein. Incomplete proteins are provided by vegetables, fruits,.nuts and grains.

What is the difference? Complete proteins contain all the amino acids needed to develop new proteins in your body. Incomplete proteins lack one or more amino acids. They cannot create new proteins.

It just depends on you. Prefer meat, eat turkey. Prefer fish, eat tuna. Never overeat on proteins. That holds true for poultry and for fish.

If your body gets too much proteins, it will store them as fat. And transform them even into sugar.

Complete proteins are slowly digested in the tract between the stomach and the intestines. This is good news because you do not feel hungry after having eaten one or the other, that is the turkey or the tuna. You have a sense of a full stomach without this showing as heaviness.

This helps you to stay slim, with lean muscles and a good overall strength.

Instant Toned Abs

Ever wondered how your favorite Hollywood stars or how those models who are featured in magazines or sashay down the catwalk maintain their great physical shape? If you are hooked on celebrity news tidbits, you may have read about how Jennifer Garner got all toned up as lead star of the action/adventure series Alias, how Tobey Maguire worked out for his Spiderman role, how Renee Zellweger regained her svelte figure after Bridget Jones Diary, how Jennifer Lopez achieved her washboard abs, or maybe how Heidi Klum and other supermodels maintain a sexy well-defined midsection? Individuals who dream of acquiring toned abs often find much encouragement not just from celebrity trainers who sometimes share workout challenges taken on by the rich and famous, but also from product manufacturers offering innovations touted as capable of creating a firmer, flatter midsection in a span of a few weeks or two to three months.

The question that arises is, is it really possible to get instant toned abs? While there are countless fitness gurus now (including online workout programs) offering ab workouts designed to create for people the six pack abs they are longing to flaunt, sculpting a strong, flat and attractive-looking stomach cannot happen with the snap of a finger. What individuals can do is to revisit their workout plan (especially if those ab exercises they have long been doing have not been that effective), discard age-old techniques like crash dieting, and rethink some impulsive decisions, like buying expensive gizmos or pills for instant toned abs they think they can get.

In reality, both stars and ordinary mortals will attest to the hard work, time and energy they put into every workout. The fast and easy way often bruited about by sellers of products, services and programs to create a great set of abs cannot come about by magic. It may be easier to achieve for those with a relatively lower percentage of body fat, but working one’s way to great-looking abs requires keen focus and personal empowerment. It also entails discipline and follow-through in undertaking exercises geared towards increasing metabolism while stimulating fat-burning hormones, and opting for good nutrition strategies.

While people cannot change how their bodies deposit fat, or mistakenly think they can easily spot reduce, what they can focus on, instead is their diet and exercise program to keep weight in check. Nicely toned abs, the kind some people think Hollywood stars easily obtain through special workouts in a hurry, may remain just a figment of your imagination if you think you can get lower body improvement or total body makeover without moving or doing anything. On the other hand, even if you are on the hefty, misshapen side, there is always hope to have a better body and with it, improved overall wellness.

Key to getting into good shape, especially if “instant” toned abs is your overarching goal, is to invest some time and other resources in a proven ab workout program you must carefully comply with. Check out the credentials of the persons behind the workout program if you must. If they are certified trainers and not just pseudo fitness “gurus” then all the better. A six pack, as many bona fide fitness consultants will point out, can be unveiled by first adopting the right frame of mind, coupled with proper diet and excellent forms of exercise, like cardio kickboxing, which burns excess calories and works out the entire abdominal region.

Barefoot Training in the Martial Arts – No Shoes is Good News!

Most Students of the Martial Arts train barefoot when they are indoors. And, most martial art systems train 80-100% of the time between four walls and on a soft mat. So, for many, training without shoes isn’t much of a challenge.

In the Martial Science, we spend 80-100% of our time training outside. We still support the barefoot training philosophy and motivate students to do the same – even when training in the park.

Why should you go shoeless? Because wearing shoes just does not look cool with your uniform.

Okay, I do believe that shoes serve a purpose and some shoes do not look as ridiculous as a pair of over-cushioned running shoes (Tabi and Five Fingers for example).

I do however, prefer being without shoes. I love to run barefoot, hike, climb and generally just not wear shoes at all. In fact, I spend about 75% or more of my time without any shoes and prefer to stretch this into my sporting activities. I am not the only one.

* Abebe Bikila, Olympic marathoner, won the first of his consecutive gold medals without shoes.

Research barefoot running in Google and you will get a lot more hits on shoeless wonders like Abebe. For example, Michael Warburton published an online paper titled, “Barefoot Running.” Warburton points out that the extra weight of shoes is worse than a few pounds around the waist. Extra weight means more energy is spent. As part of your stride, weight on your feet must adjust to a constant increase and decrease of speed.

Research shows that two 10-ounce shoes will make you more than five percent less efficient. That is good to know – especially when you consider the micro-movements the body has to make to keep from suffering an ankle injury.

Internal, External and Spatial Awareness

Next let’s talk about proprioception and don’t worry if you haven’t heard that word before – neither has Microsoft.

Proprioception (pronounced PRO-pree-o-SEP-shÉ(TM)n), from Latin proprius, meaning “one’s own” and perception) is the sense of the relative position of neighboring parts of the body.

Let us associate the senses with Mind, Body and Spirit and break them into three categories (only for the sake of learning this concept):

01 External (sight, taste, smell, touch, hearing and balance) – Body

02 Internal (senses that help us to perceive pain) – Mind

03 Spatial (sense that shares feedback in relation to our world) – Spirit

Proprioception is a sense that helps us to verify where the limbs of our body are located in relation to each other and space around us. It also helps determine if we are moving at the correct speed or using the correct amount of force.

In the Martial Science – we consider Spirit to represent life-spirit and interaction with the living world around us; people, nature and animals.

We get feedback from the world around us in order to adjust and improve our lives. Well, your body needs to do the same thing in order to function properly.

If you did not have proprioception and I put a blind fold over your eyes, you would just fall over. The police test proprioception to see if someone has had too much to drink. This is because you lose this sense when you have had too much alcohol. That is why they ask you to walk on a straight line without looking at your feet. Without proprioception, we must look at our feet in order to walk.

If you watch a baby move his hands around trying to grab for something, you will notice that his hand movements stutter as they begin to learn how to develop hand and eye coordination. Every time that they reach for something new, they are creating new data and feedback to build on.

The skill to spin a sword or catch a Frisbee both require that you have a very specific SENSE of the exact positions of your limbs, your muscles and joints involved. The development of this skill has to reach level 4 of the natural learning process:

1 You are unaware of your incompetence (you don’t know you don’t know)

2 You are consciously incompetent (you know you don’t know)

3 You are consciously competent (you must think as you act)

4 You are unconsciously competent (you can act without thinking)

Let us assume that you are a martial artist that would like to have natural cat like reactions. Not only that, but you want good timing, and to be able to kick with deadly accuracy.

At first, you are going to be unaware of the fact that you cannot kick properly or with precision (1). Then you see someone kick the way you would like to and begin to understand that you do not currently have the skills you desire (2). With some training, you can kick a bag or target on command (3). Finally, with years of practice, you can kick without thinking. You react naturally (4).

This sense must reach autopilot so that you can then focus on other important areas of performance, such as contemplating alternative strategies, observing your environment or punching while kicking.

A more modern way to label proprioception is to call it movement intelligence. This is of course with the belief that proprioception is focused on feedback. When the body moves, information is sent to the brain for further investigation, calculation and adjustments.

There’s more to it than meets the eye and foot coordination.

Studies researching ankle injuries suggest that our reflexes play a bigger role in staying injury free. When you wear bigger shoes, you are not going to have as much development around the core areas of your foot and ankle. Shoes alone could be the cause of many ankle sprains, knee injuries and back pain.

Here is a quiz. Pain caused by ankle sprains has to do with:

A Strength

B Endurance

C Flexibility

D Balance

The correct answer is D – balance / proprioception.

Having a strong ankle, physical endurance or flexibility will not save you from an ankle sprain if you have not also developed the neuromuscular system to react naturally. Shoes just do not help us with this development as much going barefoot does. Imagine wearing a shoe on your hands.

Going barefoot helps to improve proprioception because you can feel more of your feet, develop more muscle memory and thus increase chances of reacting naturally. The more you can FEEL the better, as this will create more signals and thus more data. In the end, that = more balance.

It all happens so fast and on such a micro level that it is not something we can consciously adjust to in the now.

Since most martial artists already train barefoot, I am suggesting that you also do the same when you are in the park training, or lounging around the house. If you want improved kicks, you need to start from the ground up. The more often you kick and train barefoot – the better.

NOTE: You must train with shoes too if you expect to know how to move in a real life situation (we do not go barefoot in the mall). Balance is key – but before you put on the iron man suit – consider training what is inside it first.

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Releasing Stress And Tension Through Deep Tissue Massage

Stress is not just a feeling or condition that can be annoying. It can be detrimental to one’s health and wellbeing as well. The good news is that different forms of natural therapies can help you release and avoid the negative effects of stress.

Deep tissue massage is one of the types of natural, hands-on therapies that can alleviate the build-up of stress in the muscles. This, in turn, can prevent stress or at the very least, reduce its effects on a person’s health and wellness.

Through deep tissue massage, the fibers that make up your muscles are taken apart. This is because the massage releases tension through the application of pressure and friction along the muscle so that adhesions in the connective tissues can be broken down. This process also helps restore range of movement. Deep tissue massage also flushes out toxins, breaks up scar tissue, and helps the body relax. As such, this form of massage can be both therapeutic and corrective. By concentrating on the deep layers of muscles, deep tissue massage enables the release of chronic muscle tension that can be the cause of stress.

Deep tissue massage can also make a person feel good physically – something that is highly beneficial for one’s health and well-being, emotionally, mentally, and psychologically. Once the muscles are stressed, oxygen and nutrients can build up, thereby causing an inflammatory effect and an accumulation of toxins within the muscle tissue. As a result, your muscles won’t function properly under these circumstances and you will start to feel sore and aching. The tension even gets to a point where it can affect your ability to cope raising stress levels ever higher. This form of massage loosens these muscles and helps increase oxygen and blood circulation. When normal function is restored, the toxins can be flushed from the body which reduces inflammation and tension.

Lastly, another fact worth knowing is that when treating stress, this type of massage has proven to be an extremely beneficial part of stress management. Systematic, rhythmical rubbing and manipulation of the muscles is one of the oldest and most effective forms or methods of pain relief. Massage can positively affect the nervous system and calm the body’s natural fight or flight responses since it can reduce harmful stress hormones. Deep tissue massage also stimulates the lymphatic flow around the body which can affect tissue drainage and the immune system.

Little Known Facts on The Importance of Self Image

It is not a surprise to most people that health studies point to

popular culture as a perpetrator of body image which has

corresponded to the self image and well being of women AND men.

What may surprise you is that this is not a new phenomenon.

Is the rail thin appearance of runway and magazine models a new

obsession which has started young girls and women on a path

towards starvation, malnutrition and disorders such as anorexia

and bulimia?

Actually, No.

The western world created a popular culture of ‘you can never be

to thin’ as early as the 20’s when flapper styles caused women to

starve and over exercise their bodies to attain the flat chested,

androgynous look that was popular at that time.

The fuller figure did make a comeback during the depression, but

quickly reverted in the 60’s with thinness being equated with

physical beauty.

Studies on self image indicate that women tend to consider

themselves heavier than they really are. This distorted body

image is linked to unhealthy dietary practices like anorexia and

bulimia.

Although distorted body image affects men and women of all age

ranges, it is middle and upper class women who are most commonly

affected in thinking they are too heavy and need to loose weight.

Girls as young as nine are following the paths set down by

mothers, sisters and others.

On the other hand, men with body image problems often feel they

are too thin and use of steroids by youths trying to build muscle

mass shows that they are also adversely affected by media

portrayals of the body.

Bad self image is learned. This can be clearly illustrated by a

study conducted by WHO with Canadian students. The study showed

that the confidence of children dropped dramatically through the

pre-teen years. The percentage of 11 year old boys and girls who

felt confident all of the time was 47% and 35% respectively. By

age 15 the percentage dropped to 30% for boys and a disappointing

14% for girls.

What are we teaching our children?

In a quote from Health Canada based on a research program for

VITALITY the following report was made: “Slimness in western

cultures is associated not only with success and sophistication,

but with character virtues. Conversely, obesity is the opposite

of all these things and, particularly in the case of women, is

associated with failure and a collapse of self-discipline.”

Self image is tied to several factors, only one of which is body

image. Self image is part of self awareness and starts early in

childhood, even before speech. As we become adults many tie their

self image to such factors as job success, relationships and

abilities. Body image – if a person has a negative view of

themselves physically – can be one of the most dramatic

influences.

Health Canada’s findings show that although self image may be

subject to change throughout our life, our “fundamental sense of

feeling worthy or unworthy (self-esteem) remains relatively

stable”. This means that it is while children are still young

that the most impact is made on their future self image. Creating

a safe, nurturing and loving environment can be the greatest

protection against negative body image and low self-esteem.

The information contained in this article is for educational purposes

only and is not intended to medically diagnose, treat or cure any

disease. Consult a health care practitioner before beginning any

health care program.