Are you sick of wondering if the products that you are taking are making you more sick or are you just sick of being sick? This guide to wellness provides information to "Carpe Diem" (seize the day) everyday by explaining medical problems, medications, su

"Black Jack" To Get Your Health Back

A guide to wellness and to feel and look great forever!By Stacey Karseras

AuthorHouse

Copyright © 2012 Stacey Karseras
All right reserved.
ISBN: 978-1-4685-7221-6

Contents

Preface..........................................................viiIntroduction.....................................................ixDefinitions......................................................xiiiHealth Problems..................................................1The Effects That Nourishment Has on the Body.....................4The Heart........................................................7The Lungs........................................................9The Urinary System...............................................10Neurological Problems............................................11The Digestive Tract..............................................14Nourishment Choices That Fuel the Body...........................15Flavonoids.......................................................17Examples of Daily Intake.........................................18RDA..............................................................23Caloric RDA......................................................24Vitamin RDA......................................................25Mineral RDA......................................................27Inflammatory Response............................................29Medications and Supplements......................................30Recipes and "Black Jack" Tips....................................32Better Dining Choices............................................35The Muscles and Joints...........................................37Anatomy of the Human Body........................................40"BLACK JACK" 21: Advanced Version................................44Stretches........................................................83About the Author.................................................94

Chapter One

Health Problems

Many circumstances determine our health, and sometimes we cause our own health problems due to lifestyle, habits, and activity level. A family history may predispose a person to a health problem, but almost everyone can prevent health problems with consistent resistance training and proper nutrition. Sometimes, family history means that other family members have lived a lifestyle that caused health problems, but unless you inherited a condition genetically or were born with a congenital problem, this history can be reversed. As previously mentioned, we model the behavior observed from our caregivers, and it is up to us to gain control of our lifestyles, take responsibility, be accountable for our own actions, and educate ourselves because once a health problem develops, the issue is much more difficult to diagnose or treat.

Treatments, medications, supplements, and food or beverage items may exacerbate symptoms because the side effects, adverse reactions, and allergies can cause secondary health problems. The body reacts differently to foreign objects, and these reactions may cause inflammation, infection, illness, disease, and cancer. Anyone who takes medications or supplements should be cautious, especially if taking more than one at a time or different kinds at the same time, due to the possibility of drug interactions. Many medications are used inappropriately or for recreational use, which can cause unpleasant outcomes and even death. These products are manufactured and include chemicals, preservatives, additives, and dyes with unknown short- and long-term effects.

Many times, a patient is looking for a quick fix to a problem and instead of changing his or her lifestyle or habits, and the person will consume numerous medications and supplements, or have surgery.

Medications are classified and used for several different reasons (such as antibiotics for bacterial infections); but these medications are becoming less effective, and usually a bacterium should be cultured to determine proper treatment. Unnecessary exposure to antibiotics may compromise a person and make it more difficult to treat an individual who requires an antibiotic to kill a bacterium in the future. Certain strains of Staphylococcus aureus infections (such as LRSA and MRSA) are resistant to antibiotics. MRSA used to be a hospital-acquired infection because it is easily spread through contact by healthcare employees. Hand washing continues to be the best defense for prevention or transmission of this bacterium.

Anyone who has a weakened immune system for any reason may have a difficult time preventing or killing these or other strains of bacterium even with the proper medication or treatment. Good and bad bacteria such as MRSA lie dormant in and on our body at all times and can become active if contact is made with the live bacterium. Bacteria are easily picked up by direct contact, such as sharing towels, wash cloths or sponges, razors, exercise mats, and indoor or outdoor gym equipment. And, even beach sand has proven to be a host. Bug or dog bites, pimples, wounds, ingrown hairs or boils, burns, cellulites, abscesses, and sites where tubing enters the skin are all susceptible to this live bacterium. This bacterium can invade the skin, urine, bone, heart, eyes, and blood; and if MRSA infects the blood, sepsis and death can occur, so it is very important to treat a wound immediately and monitor the wound appropriately to prevent an infection from entering other areas of the body.

The Effects That Nourishment Has on the Body

Certain types of nourishment can be unknowingly toxic, sabotage a person's health, and cause serious allergic reactions or health problems, such as obesity; hypertension; unstable metabolism, hormones, thyroid, or blood sugar levels; skin conditions; sinus congestion; cirrhosis of the liver; and elevated cholesterol levels, including triglycerides.

Obesity has become a worldwide epidemic, and statistics show that foreign countries now have an increased amount of health problems since the fast-food industry has occupied their cities. People are stretching their stomachs, consuming too much food too fast, making poor choices, eating simple carbohydrates full of starch and sugar, and waiting until hunger pangs are present before eating. Learn to walk away from a meal or snack without feeling full to prevent gastrointestinal discomfort. Everyone should try and avoid the all-you-can-eat establishments because of the urge to overeat and the increased risk of contracting viral or bacterial infections.

A healthy man named Morgan Spurlock decided to film a documentary called super size me while consuming fast food for thirty days. He consumed three meals a day at the same establishment, and his rule was that every time he was asked to supersize his meal he had to accept. His activity included walking a minimum of five thousand steps per day (or two and a half miles).

On day one, he weighed 185.5 pounds and had 11 percent body fat. After a couple of days, he experienced the sweats, nausea and vomiting, gas, bloating, and muscle twitching. Shortly after a meal, he was hungry again and craved more of the food.

Three supersized meals at a fast-food restaurant can contain as much as a pound or 453.6 grams of sugar. A twelve-ounce can of coke equals 39 grams of sugar per serving, and the average size soda is twenty-four ounces. The RDA or recommended daily allowance of sugar is only 40 grams per day!

After five days, the man had gained ten pounds. He felt depressed for no reason and experienced chest pain for the first time in his life. A team of physicians who monitored his health during this time recommended he abort the study because of the increased sodium intake, hypertension, (high blood pressure) headaches, body aches, and the fact that his liver was turning to fat.

After twelve days, he had gained seventeen pounds. After thirty days, he had gained 24.5 pounds; his liver did turn to fat; his cholesterol increased sixty five points; and his body fat increased to 18 percent. He doubled his risk for heart disease, and he felt short of breath after climbing one flight of stairs.

Most chicken nuggets are made from chickens that are fed hormones; nuggets contain additives, fillers, and preservatives to prolong shelf life. A chicken salad with a packet of ranch dressing is equivalent to a Big Mac; both contain approximately 51 grams of fat. A teacher conducted an experiment in which she placed a fast-food hamburger on her desk and left it untouched; thirty days later the hamburger remained the same (but hard as a rock) because of the preservatives.

The owners of two popular brands of ice cream also suffered with lifelong chronic health problems, and a person who drank a lot of diet soda temporarily lost his eyesight. Diet soda and sugar free products contain artificial sweeteners that may cause cancer in laboratory animals and predispose individuals to health problems, but we continue to place ourselves at risk by consuming these products. An unhealthy person may have chronic illness, disease, or cancer, and there aren't any benefits to consuming improper nourishment, too much food at one time, the same thing every day, or skipping meals. Avoiding fresh fruits, vegetables, and dairy products will cause health problems, including nutrient deficiencies, inflammation, mood swings, and unstable metabolism, hormones, thyroid, or blood sugar levels.

Americans are used to everything being big; a bigger bang for the buck always sounds better, and most fast-food chains have a dollar menu. These establishments have popped up on every corner, and some establishments include meals with toys and play areas for children. We are predisposing ourselves and our loved ones to health problems when we don't provide proper nutrition on a consistent basis. Since most people dine out the majority of the time, fresh home-cooked meals have become a thing of the past.

It is important for better health to consume natural, fresh, or frozen items and to combine all the food groups at the right time for a healthy balance. Eat lean proteins, complex carbohydrates, and healthy fats together every three to four hours while awake, and avoid consuming meals or beverages two hours prior to falling asleep.

The Heart

A healthy adult heart is approximately nine to eleven ounces. It has four chambers and is a muscular pump that contracts rhythmically, circulating blood to the lungs and the body through arteries and valves. An unhealthy heart can become enlarged and cause health problems such as unstable blood pressure or heart rate.

The organs in the body respond to high blood pressure, and if left untreated, chances of a heart attack, stroke, arteriosclerosis, kidney damage, poor eyesight, and other health problems increase.

To decrease the risks, a few simple changes can be made, such as consuming less processed convenience food, alcohol, and nicotine. Drinking more water, eating fresh or frozen fruits and vegetables, natural products, and products with low glycemic index values or inflammatory responses helps a great deal as well—as does adding a resistance training program like "Black Jack" 21 or "Black Jack" 21 the advanced version to strengthen the cardiovascular system and increase health benefits.

Two important components for heart health are vitamin K for clotting purposes and potassium for proper cell, tissue, and organ function. Sometimes, potassium is removed from the body due to health problems and medications. Decreased potassium is also linked to leg and muscle cramps.

Unhealthy cholesterol including triglycerides can collect in the arteries causing improper blood flow, blockages, heart attack, or stroke, and may even break off from the wall of the artery creating a pulmonary embolus (blood clot) that can travel throughout the body; this is very dangerous and can result in death. Annual check-ups and frequent blood lab draws are usually performed on patients who have health problems.

The Lungs

Most of us are born with two lungs, which are located inside the diaphragm in front of the chest wall. These organs are responsible for air exchange as we inhale and exhale. While we sleep, the action is involuntary, and while we are awake, it becomes voluntary due to skeletal muscle contraction.

Many factors can decrease our lung function including health problems, illness, environmental or seasonal conditions, smoking, and smoke. Once lung damage is present, it cannot be reversed, but overall lung function, oxygen saturation, and energy levels can improve greatly over time.

Resistance training is an anaerobic activity and aids in increased lung function due to the increased oxygen levels produced in the blood during this type of exercise.

The Urinary System

Most of us are born with two kidneys, and their primary function is to remove waste from the blood through urination, produce a hormone that aids in the formation of red cells, and stabilize salts and other substances in the blood.

Two narrow tubes called ureters carry urine from the kidneys to the bladder. The bladder stores the urine, which is propelled by the contraction of the sphincter muscles through the urethra to the outside of the body during urination.

This natural process can be compromised due to health problems, illness, bladder weakness, or injury to the spinal cord or pelvic floor. Other causes may be medications, diuretics, spinal cord injuries, surgeries, and the aging process. Food and beverage products can also alter urinary health including the color, scent, and volume of urine. Urine should be a slight yellow color but almost clear and should not smell bad. Secondary conditions and food products that are processed or that contain sodium may increase one's urine output and potentially cause edema or water retention throughout the body as well as high blood pressure, which causes the kidneys to work harder.

Kegel exercises can be performed by females and males to strengthen the muscle that allows one to hold urine and to decrease weakness and frequency of urination, which will help prevent leakage or incontinence.

Neurological Problems

The central nervous system includes the brain and the spinal cord. The brain controls the organ systems and instructs the body to perform, feel, remember, and imagine. The brain stem contains organs that regulate hormones and body processes. The items we consume daily and our level of fitness will determine the secretion or stability. The spinal cord permits an active range of motion, motor and sensory impulses, urination, and defecation. Messages are carried by neurons to keep the body functioning properly.

Several health problems can occur if the spinal cord is injured, for example paralysis and bowel or bladder incontinence. Cervical, thoracic, and lumbar injuries can be very painful and debilitating as well, so we must protect our spine from injury by maintaining a strong core for support that can be achieved with the basic and advanced versions of "Black Jack" 21.

Headaches can also be debilitating, and determining the cause, trigger, or treatment can be frustrating. Triggers can include hunger, dehydration, alcoholic or other beverages, food products, medications, supplements, environmental or seasonal elements, smoking or smoke, and hair accessories. Products that are processed, red wine (which contains sulfites and tannins), chocolate, hot dogs (which contain nitrates), and ice cream are all common triggers, and by process of elimination some headaches and other health problems may be avoided.

Numbness and tingling in the extremities are two other problems that can be serious or a secondary condition due to other health problems or medications including supplements, but these sometimes occur while one is asleep because of body positioning. If extremities such as the ankles, legs, arms, or hands are folded, crossed, or clenched for example: the fetal position circulation may become compromised. Simple changes, repositioning the body, and using pillows for support may prevent unnecessary symptoms.

The Digestive Tract

Anything a person consumes travels from his or her mouth down the esophagus to the stomach through the colon and intestines and is then expelled through the rectum to the outside of the body. If this does not occur naturally, then other measures may have to be taken to promote defecation. Health problems, sedentary lifestyles, and intestinal or spinal cord injuries place people at risk for bowel problems. Pain medications increase the risk for constipation, and antibiotics increase the risk for gastrointestinal discomfort and diarrhea.

Food should be flushed with plenty of water; this is particularly true when it comes to processed food items since they contain extra sodium/salt and by-products. Nourishment choices, medications, supplements, excessive vomiting, alcohol, excess weight, and smoking can cause irritation to the lining of the esophagus, stomach, and intestines. Chewing gum, drinking from a straw, or talking while eating can cause additional gas or bloating in the intestinal tract.

Gastrointestinal problems such as bloating, gas, indigestion, or acid reflux are other problems that may be prevented with consistent resistance training, proper nutrition, awareness, and prevention.

Nourishment Choices That Fuel the Body

The nourishment choices we make affect the way we feel and behave everyday. Many choices can provide health benefits, increase energy levels and productivity, and decrease pain. Great examples of proper nutrition are fresh or frozen fruits and vegetables including apples, avocados, bananas, berries, cherries, citrus fruits, prunes, asparagus, broccoli, spinach, and other products such as spices, dairy products, fish, shrimp, poultry, lean red meat, legumes, nuts, seeds, and more healthy fats. These choices are high in vitamins, minerals, and flavonoids.

Products that contain mostly starch or sugar usually have higher glycemic index values, which spike blood sugar levels quickly and deplete energy, creating mood swings, inflammation, increased pain, low productivity, and decreased libido.

To receive an equal balance, consume protein, complex carbohydrates, and healthy fat together every three to four hours while awake. Try to avoid consuming meals or beverages two hours prior to sleeping.

(Continues...)

Excerpted from "Black Jack" To Get Your Health Backby Stacey Karseras Copyright © 2012 by Stacey Karseras. Excerpted by permission of AuthorHouse. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.