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What do gold medalists Natalie Coughlin, Misty May-Treanor, Kerri Walsh and Michael Phelps have in common with the rest of us? No matter how hard these champions have trained, no matter how genetically well-endowed they are (and they are!), without mental strength, there’s no way any of them would have made it to the podium.

Controlling the way they think is their number one weapon—and it’s something the rest of us can do, too. When I need a bit of extra motivation and inspiration, say, when I’m about to go on live network television, I resort to a simple visualization trick used by many Olympians: I imagine myself doing whatever it is I’m about to do—public speaking or competing in a tough race—on my best day.

When you’re about to do something challenging, it’s easy to imagine all the bad stuff that can happen—forgetting your cues or making a gaffe—the list goes on. But I don’t let myself entertain the idea of disaster. My goal is to walk in prepared, and then relax and enjoy whatever it is I’m doing, knowing I’ve done everything I can do to be successful.

I visualize that success, then move toward it and savor it. And you know what? Usually the appearance or performance feels so good once I’m into it, I really stop worrying and start doing it well! Have a goal of your own? Check out SELF’s 4-week plan for a stronger, fitter you.

There are 2 types of strokes:

1. Ischemic stroke caused by a clot or other blockage within an artery leading to the brain.
2. Hemorrhagic stroke caused by the vessel in the brain rupturing in result of blood leaking into the brain.

1. Ischemic stroke
This is the most common type of stroke accounting for almost 80% of all strokes. The brain depends on its arteries to bring fresh blood from the heart and lungs. The blood carries oxygen and nutrients to the brain, and takes away carbon dioxide and cellular waste. If an artery is blocked then the brain cells may not receive enough oxygen. They then cannot make enough energy and will eventually stop working.
There are 2 types of Ischemic stroke

a)Thrombotic stroke.
If blood clots from the inside of the arteries of the brain, we have thrombic stroke.
Study shows that this type of stroke is responsible for almost 50% of all strokes. The most common problem is narrowing off the arteries in the neck or head. Thrombotic stroke are also sometimes referred to as large-artery strokes. The process leading to thrombotic stroke is complex and occurs over time. Thrombotic stroke might be caused by the arterial walls slowly thickening and hardening as a result of arteries being injured. Such injures signal the immune system to release white blood cells to the site causing stroke. Thrombotic stroke also occurs when the inner wall of arteries were injured in result of less nitric oxide being produced, causing the hardening of the arteries. If the blood clot then blocks the already narrowed artery and shuts off oxygen to part of the brain, we have a thrombotic stroke.

b) Embolic stroke
If blood clotted in other parts of the body's arteries subsequently entering the brain, we have embolic stroke. In this case the clot was formed somewhere other than in the brain itself.
The clot then travels the bloodstream until they become lodged and can not travel any further. This naturally restricts the flow of blood to the brain and results in embolic stroke. An embolic stroke occurs when a blood clot or other particle forms in a blood vessel away from your brain. It is usually caused by a dislodged blood clot that has traveled through the blood vessels until it becomes wedged in an artery. It is also caused by irregular beating in the heart's two upper chambers. This abnormal heart rhythm can lead to poor blood flow and the formation of a blood clot.


2. Hemorrhagic stroke
Hemorrhagic stroke occurs when a blood vessel bursts inside the brain, causing an increase of the fluid pressure on the brain and harms the brain by pressing it against the skull. Hemorrhagic stroke is associated with high blood pressure, which stresses the arterial walls until they break.
There are 2 types of hemorrhagic strokes:

a) Intracerebral hemorrhage:
Intracerebral hemorrhage is internal bleeding that can happen in any part of the brain. Blood may accumulate in the brain tissues itself, or in the space between the brain and the membranes covering it. Most commonly the problem arises in the small arterial inside the brain which have been diseased causing these tiny blood vessels to start to leak. Since the actual source of the bleeding is often small, it can take time for the blood to build up resulting in symptoms of an intracerebral hemorrhage and often increases over minutes or hours. People may not notice the problems associated with bleeding into the brain and ischemic strokes.

b) Subarachnoid hemorrhage
Hemorrhagic strokes that cause bleeding into the fluid filled spaces located deep in the brain are called subarachnoid hemorrhage. Subarachnoid hemorrhage may occur at any age but is most common from age 40 to 65. It is caused by the presence of blood within the subarachnoid space from some pathological processes a result of ruptured aneurysms and bleeding may stop spontaneously. Other causes include vascular malformation, tumors and infection.The most effective treatment is to proceed with microsurgical clipping of the lesion. This stroke causes paralysis of all limbs, unconsciousness and bleeding into the cerebellum producing typical signs of in coordination with headache and stiffness of the neck.

I hope this information will help. If you need more information of the above subject, please visit my home page at:
Kyle J. Norton

Strokes- Prevention and Treatment
A. With Foods
1. Cold water fish
Cold water fish such as salmon and tuna contains high amounts of omega 3 and 6 fatty acids that can help to reduce the cholesterol clotting up in the arteries and blood vessels in the brain in result of lowering blood pressure and the risk of stroke.

2. Almonds
Almonds contain high amounts of vitamin E and other minerals that can help to reduce the levels of bad cholesterol and maintain healthy blood flow in the body.

3. Blueberries
Blueberries contain the highest antioxidant capacity because of their large anthocyanin concentration that helps to prevent heart disease and stroke by reducing the build up of bad cholesterol LDL.

4. Apples
Apples are loaded with brain-protecting quercetin. It also contains high amounts of antioxidants and chemicals that help to protect cells throughout the body, particularly the brain and the heart.

5. Apricots
Phytochemicals in apricots can help to protect the heart and eye as well prevent stroke. The beta carotene as we mentioned in a previous article can help to lower the level of bad cholesterol in the arteries, thus reducing the risk of heart diseases and stroke.

6. Carrot
(See Apricots)

7. Kiwi Fruit
Kiwi fruit contains high amounts of vitamin C, potassium, magnesium and antioxidants that are good for the heart and immune system as well as preventing stroke.

8. Rice bran
Rice bran contains high amounts of omega 3 and 6 fatty acids and nutritional dietary fiber that help to lower levels of cholesterol in the arteries and reduce the risk of stroke and heart diseases.

9. Oat bran
Oat bran is high in beta glucans that has proven effective in lowering the LDL as well as reducing the risk of stoke

B. With Nutritional Supplements
1. B-complex
Three B-vitamins: folate, B-6, and B-12 can lower homocysteine, an amino acid that is found naturally in the body and study shows that the higher the level of homocysteine in the blood, the higher the risk of stroke.

2. Beta-carotene
Beta-carotene is an antioxidant that may reduce oxidative stress to brain cells. Such stress occurs when highly volatile forms of oxygen damage cell structure. Study shows that beta- carotene helps to reduce the risk against cerebral infraction and stroke.

3. Vitamin E
Vitamin E is an antioxidant that helps to reduce arterial clotting.

4. Selenium
Selenium is a powerful agent that helps to keep tissues and arteries elastic. It also helps to reduce the stickiness of the blood and decreases the risk of clotting, in turn lowering the risk of heart attack and stroke. Selenium increases the ratio of HDL (good) cholesterol to LDL (bad) cholesterol.

5. Pycnogenol
Pycnogenol helps to keep collagen elastic and soften the blood platelets, making blood flow more efficiently.

6. Co enzyme Q-10
Co enzyme is a strong antioxidant that not only protects low density lipoprotein LDL against oxidants, but also helps for getting oxygen to the cells.

7. Lecithin
Lecithin is a fat-like substance called a phospholipid that helps to remove bad cholesterol and other lipids from the body. It also protects the arteries and organs from the build up of fatty tissue that can lead to stroke or heart attack.

8. Melatonin
Melatonin is a neurohormone produced in our body by the pineal gland. It is a powerful antioxidant that easily penetrates the blood-brain barrier and is used to treat thrombotic stroke.

9. Vitamin C
Vitamin C helps to strengthen the arterial wall, lowering the risk of heart diseases and stroke.

C. With Herbs
1.Ginkgo biloba
The herb is extracted from the leaves of the ginkgo biloba tree and was first used medicinally in China more than 4,000 years ago. Ginkgo biloba has the ability to increase the oxygen content to the brain and other bodily tissues, improving circulation of blood and improving cerebral tolerance to hypoxia. Study shows that taking Ginkgo and other blood thinner medications together may increase the risk of heart diseases and stroke. Be sure to consult with your doctor before taking ginkgo biloba.

2. Hawthorn
Hawthorn contains cardiotonic amines, polyphenols, and is a source of Vitamins C, B, and many other nutrients that help in relaxing and dilating arteries, increasing the flow of blood and oxygen to and from the heart and maintaining healthy blood pressure resulting in lowered risk of stroke.

3. Garlic
Garlic contains high amounts of antioxidants and elements that help to improve blood circulation. It is dangerous to take garlic extract together with blood thinner medications as we mentioned in a previous article.

4. Cayenne
Cayenne contains an active ingredient called capsaicin that has the abilities to lower blood pressure and cholesterol levels as well as preventing heart diseases and stroke.

5. Blueberries
Blueberries are one of the richest food sources of natural antioxidants readily available, having more than twice the levels of other berries that helps to prevent heart disease, stroke and internal bleeding.

6. Pigweed
Pigweed is an excellent plant-source of calcium. It helps lower one-third of the risk of succumbing to heart attack. Personally, I believe these results also apply to ischemic strokes, because they are biologically so similar to heart attack.

7. Willow bark
Willow bark has been shown in several studies to reduce the risk of ischemic stroke by about 18 percent. Study shows that willow bark has the aspirin's ability to prevent heart attacks, and also shows a slight increase in risk of hemorrhagic stroke from taking willow bark daily but the increase was small and not statistically significant.

8. Ginger
This is another herb proven to have anti-clotting abilities and has the same function as garlic.

D. With Chinese Acupuncture and Herbs
1. Acupuncture
Acupuncture is the most popular treatment modality for stroke patients in China, used effectively on 85% of the stroke patients there. The recently acceptance of acupuncture by western medical practitioners allows one more effective method in curing diseases especially stroke. Study shows that acupuncture helps to facilitate nerve regeneration, decrease blood viscosity, as well as helping surviving nerve cells find new pathways, effectively bypassing damaged parts of the brain resulting in decreased risk of stroke.

2. Ginkgo biloba (bai guo ye).
Ginkgo biloba improves mental functioning as well as preventing blood cells from forming blood clots in the brain. Study shows that ginkgo improves blood circulation and lowers plasma cholesterol concentrations that help to lower the risk of stroke.

3. Gastrodia
Gastrodia was listed in the ancient Shennong Bencao Jing (ca. 100 A.D.) and was later classified by Tao Hong as a superior herb, meaning that it could be taken for a long time to protect health and prolong life, as well as for treating illnesses. Gastrodia is used by Chinese herbalist in treating stroke and chronic weaknesses of Qi that eventually blocks the flow of blood to the brain.

4. Cinnamon bark
True Cinnamon is one form of the common spice. As we discussed before, cinnamon helps to lower blood sugar by mimicking insulin, activating insulin receptors and working with insulin in the cells to reduce blood sugar by up to 20%. Also cinnamon has some antioxidant benefits that helps to find new pathways for surviving nerve cells after stroke.

5. Angelica
Angelica can help to warm up the chest-yang to remove obstruction of blood flow in the heart vessels as well as brain vessels.

6. Dragon's Blood
Dragon's Blood is used for increased power, purification, protection, consecration, and the development of strong ritual energy. It also helps to relieve pain in the heart due to blood stagnation and stimulate blood circulation to the brain resulting in decreased risk of stroke.

There are many other Chinese herbs that can help to prevent and treat stroke such as ginger root, mantis egg case, and tortoise plastron. Please consult with your doctor before taking any Chinese herb because some of these herbs may have side effects.

E. With Common Sense Approaches

1. A healthy Diet
Uncontrolled diet that is high in saturated fat and trans fat results in cholesterol building up in the arteries and blood vessels obstructing the flow of blood and damaging brain cells because of lack of oxygen causing stroke. If we can consume less of processed foods, fatty animal meats and avoid artificial chemicals and consume more healthy vegetables and fruits, we can reduce the risk of stroke.

2. Put on a happy face
Study shows that people with depression have an increased risk of stroke. Experts also found that people with elevated levels of depression will increase the risk of stroke by 73%.

3. Exercise
Regular moderate exercise will help to improve circulation of blood flow and lessen the risk of stroke that is caused by clogged blood vessels by 30% because regular walking helps to lower high blood pressure and increase levels of HDL.

4. Quit Smoking
Cigarettes contain toxic chemicals cadmium together with heavy metals that cause blood clotting in the arteries resulting in increased high blood pressure and risk of heart diseases as well as stroke.

5. Reduce intake of alcohol
Excessive drinking increases high blood pressure, thus increasing the likelihood of stroke.

I hope this information will help. If you need more information of the above subject, please visit my home page at:
Kyle J. Norton

Hepatitis is characterized by the destruction of a number of liver cells and the presence of inflammatory cells in the liver tissue caused by excessive alcohol drinking, disorders of the gall bladder or pancreas, including medication side effects, and infections. There are many other infective agents that can cause inflammation of the liver, or hepatitis. However, the term is unfortunately commonly used to refer to a particular group of viruses such as Hepatitis A, B, and C.

A person can develop hepatitis if they contract one of the viruses that can cause liver inflammation, or as a result of exposure to substances that can cause hepatitis. There are two ways that can lead to hepatitis: it can either occur as a result of infections or from autoimmune processes.

Hepatitis can be divided into two subgroups:

1. Acute hepatitis
Acute hepatitis caused by the below in result of inflammation that causes damaging to the liver's normal function and lasting less than six months. People having a weakened immune system and weaken liver, making them more susceptible to be infected by hepatitis.

a) Infectious viral hepatitis such as hepatitis A, B, C, D, E.
b) Inflammation of liver caused by Epstein-Barr virus and cytomegalovirus.
c) Inflammation of liver caused by other bacteria.
d) Medication overdose causing damage to liver tissues and cells such as tranquilizers, chemotherapeutic agents, antibiotics and anesthetics.
e) Excessive alcohol drinking.

2. Chronic hepatitis:
Chronic hepatitis means active, ongoing inflammation of the liver persisting for more than six months. Chronic hepatitis, although much less common than acute hepatitis, can persist for years, even decades. In most people, it is quite mild and does not cause significant liver damage. It may be caused by hepatitis B and C viruses, drugs and excessive alcohol drinking. It can also result in cirrhosis, with an enlarged spleen and fluid accumulation in the abdominal cavity. In some people, continued inflammation slowly damages the liver, eventually resulting in severe scarring of the liver, liver failure and sometimes liver cancer.

I hope this information will help. If you need more information, please visit my home page at:
Kyle J. Norton

As we mentioned in previous articles, hepatitis is characterized by the destruction of a number of liver cells and the presence of inflammatory cells in the liver tissue caused by excessive alcohol drinking, disorders of the gall bladder or pancreas, including medication side effects, and infections. There are many other infective agents that can cause inflammation of the liver, or hepatitis. However, the term is unfortunately commonly used to refer to a particular group of viruses such as Hepatitis A, B, and C.

In this article we will discuss types of hepatitis, there are 5:

1. Hepatitis A (HAV)
Hepatitis A causes swelling and inflammation in the liver and is very common in underdeveloped countries, resulting in drinking water or eating food that is infected by the hepatitis A virus (HAV). It can also be transmitted through sexual intercourse. This type of hepatitis usually has slow onset and most people fully recover. Hepatitis A can be discovered by blood testing.

2. Hepatitis B (HBV)
Hepatitis B virus is most often contracted via blood contact such as blood, semen, body fluids, IV drug abusers sharing needles or someone using tainted needles. It can also be transmitted through sexual contact and from mother to baby during childbirth. Hepatitis B causes inflammation of the liver leading to a serious infection that can cause liver damage, which may result in cancer.

3. Hepatitis C (HCV)
Hepatitis C, like hepatitis B is spread via blood and body-fluid contact such as blood, semen, body fluid, IV drug abusers sharing needles or someone using tainted needles. Hepatitis C used to be the most common type of hepatitis acquired through blood transfusions until a test for it became available in the 1980s. Hepatitis C causes inflammation of the liver resulting in liver damage that can lead to cancer. It also commonly leads to chronic liver inflammation and slowly damagesthe liver over a long period of time before leading to cirrhosis of the liver, that means scar tissue replacing normal, healthy tissue in result of blocking the flow of blood through the liver and preventing it from from working as it should.

4. Hepatitis D (HDV)
Hepatitis D is caused by the virus HDV. You can only get hepatitis D if you are already infected with hepatitis B. Hepatitis D also causes inflammation of liver and is transmitted through infected blood, needles and sexual contact with with a person infected with HDV.

5. Hepatitis E (HEV)
Similar to hepatitis A, hepatitis E is also caused by drinking water or eating food that os infected by the hepatitis A virus (HAV). It can also be transmitted through sexual intercourse causing temporary swelling of the liver and no long term damage to it.

I hope this information will help. If you need more information of the above subject, please visit my home page at:

Kyle J. Norton

As we mentioned in previous articles, hepatitis is characterized by the destruction of a number of liver cells and the presence of inflammatory cells in the liver tissue caused by excessive alcohol drinking, disorders of the gall bladder or pancreas, medication side effects, and infections. Therefore strengthening your immune system and cleansing your body of toxins become the most important factor in avoiding being infected by hepatitis virus. Here are some foods containing antioxidant and liver cleansing powers:

1. Fresh water algae
Fresh water algae contains high amounts of antioxidant-chlorophyll that has the power in strengthening the immune system to fight any bacteria and virus infection. It also helps in cleansing liver toxins as well as fat build-up in liver.

2. Whole grain products
Whole grain product stimulates the liver to rid the body of toxins, supports the heart and is rich in protein, B vitamins, and fiber. It also helps lower blood cholesterol, reduce tumors, strengthens the immune and treats hepatitis.

3. Green vegetable juices
The fresh raw vegetable juices are vitally important in the nutritional treatment of hepatitis. Green Vegetable juice contains high amounts of vitamin C, bioflavonoids, carotenoids, living plant enzymes to aid digestion & vitamin K resulting in cleansing of liver toxins as well as strengthening the immune system, helping to fight against hepatitis infection.

4. Legumes
Legumes contain the nutrients and good sources of water-soluble fibers that your body needs to produce and activate the dozens of enzymes involved in the various phases of detoxification.

5. Cold water fish
Cold water fish contain high amounts of essential fatty acids that helps to support the detoxification pathways in the liver, break down toxic chemicals and toxins from the blood stream. A healthy liver filter will keep your blood stream clean and free of dangerous toxins and microorganisms. The regular use of a liver tonic such as essential fatty acids support the repair of liver cells.

6. Limit daily intake of alcohol
Alcohol is a potent toxin to the liver. Excessive alcohol drinking can lead to cirrhosis and its complications, including liver cancer.

7. Stop smoking
Cigarette fumes contain high amounts of cadmium, a toxic chemical that causes not only blood clots but also weakens the immune system functioning by fighting against harmful viruses and detoxifying the liver.

I hope this information will help. If you need more information, please visit my home page at:
Kyle J. Norton

As we mentioned in previous articles, hepatitis is characterized by the destruction of a number of liver cells and the presence of inflammatory cells in the liver tissue caused by excessive alcohol drinking, disorders of the gall bladder or pancreas, medication side effects, and infections. Therefore strengthening your immune system and cleansing your body of toxins become the most important factor in avoiding being infected by hepatitis virus. Here are some foods containing antioxidant and liver cleansing powers:

1. Fresh water algae
Fresh water algae contains high amounts of antioxidant-chlorophyll that has the power in strengthening the immune system to fight any bacteria and virus infection. It also helps in cleansing liver toxins as well as fat build-up in liver.

2. Whole grain products
Whole grain product stimulates the liver to rid the body of toxins, supports the heart and is rich in protein, B vitamins, and fiber. It also helps lower blood cholesterol, reduce tumors, strengthens the immune and treats hepatitis.

3. Green vegetable juices
The fresh raw vegetable juices are vitally important in the nutritional treatment of hepatitis. Green Vegetable juice contains high amounts of vitamin C, bioflavonoids, carotenoids, living plant enzymes to aid digestion & vitamin K resulting in cleansing of liver toxins as well as strengthening the immune system, helping to fight against hepatitis infection.

4. Legumes
Legumes contain the nutrients and good sources of water-soluble fibers that your body needs to produce and activate the dozens of enzymes involved in the various phases of detoxification.

5. Cold water fish
Cold water fish contain high amounts of essential fatty acids that helps to support the detoxification pathways in the liver, break down toxic chemicals and toxins from the blood stream. A healthy liver filter will keep your blood stream clean and free of dangerous toxins and microorganisms. The regular use of a liver tonic such as essential fatty acids support the repair of liver cells.

6. Limit daily intake of alcohol
Alcohol is a potent toxin to the liver. Excessive alcohol drinking can lead to cirrhosis and its complications, including liver cancer.

7. Stop smoking
Cigarette fumes contain high amounts of cadmium, a toxic chemical that causes not only blood clots but also weakens the immune system functioning by fighting against harmful viruses and detoxifying the liver.

I hope this information will help. If you need more information, please visit my home page at:
Kyle J. Norton

Gentlemen,

I recently completed my first 52DC with the gang from the weight loss forum. I earned a Platinum metal, which is the highest honor in that competition.

I dropped 15 pounds during that time, and I'm down 26 from the high I saw in July. I lost a lot early, and now have fell into the 2# a week.

Before the next challenge, I want to fine tune my diet.

Any constructive criticism is appreciated?

On a normal day, here's what I eat:

Breakfast: two pieces of WW bread, one egg, egg whites, a slice of reduced fat cheese, and two links of turkey sausage.

Mid morning snack: 1 oz of almonds

Lunch Turkey or Chicken Sandwich. Had been eating a low sodium deli meat.

Mid Afternoon snack: 1 oz of almonds

Dinner: Variety, but normally a nice piece of lean meat, and veggies.

evening snack: 1 cup of Reduced Fat cottage cheese.

Per formulas I've seen, I need to eat 3300 cals to maintain. I want to lose, so I'm aiming for 2300 to 2500.

Thoughts? Suggestions? Anything I'm lacking? I struggle to count calories simply due to time on task.

I usually workout over my lunch hour and right after working out I drink a protein shake and eat an apple. I also bring to work with me a fairly large salad which I bring for lunch. My question is knowing that lots of fiber after working out isn't the best thing, how long should I wait before digging into my large salad?