Exercise & Your Immune System: Part 1 -- Summary: At Least Five Types Of Exercise Benefit Immunity

SUMMARY: AT LEAST 5 TYPES OF EXERCISE BENEFIT YOUR IMMUNE SYSTEM

Exercise plays a crucial role in human physiology in general, and therefore in human health. Research shows that specific types of moderate exercise have a positive effect on immunity, but that excessive amounts of intense exercise act as a stress, causing temporary immunodeficiency which can result in sickness.

To some extent, what is "excessive" depends on what condition your body is in. If you do not exercise regularly, then a moderate amount could be excessive for your untrained body.

The solution for sedentary individuals is not to avoid exercise but to start a program that begins with mild exercise and gradually increases to a moderate level consistent with your body's progress in adapting to the training.

Regular consistent exercise of specific types, to be listed below and discussed further, is part of a healthy lifestyle that can keep your immune system and the rest of you healthy.

Your exercise program should be customized for you, using indicators such as your heart rate and VO2 max.

The general rule is that frequent moderate exercise is beneficial, while infrequent extreme exercise is detrimental.

Although extreme exercise for prolonged periods should be avoided, if you do exercise too much, compensate by giving your body a rest to repair the damage. In other words, although frequent exercise is recommended as a general rule when the level of exercise is moderate, a longer rest break is strongly recommended if exercise is overdone.

Five types of exercise should be done daily, starting at low intensity and building to the optimal level, which is moderation for an athletically trained body, when you reach that level:

These are the five categories:

1. Bouncing-- bouncing, trampoline, jumping rope

2. Cardio -- walking, running, bicylcing, swimming, cross-country skiing, aerobics

3. Massage -- Swedish or any non-injurious massage (various types)

4. Weight Training --many slow repetitions using light weights are recommended

5. Yoga --specific exercises to stretch muscles, flex the spine, move internal organs

5. Two Premium Reports For January Now Available

Thanks to your support, we are now able to expand and provide even more information than before. I am excited to announce the launch of our premium series, with more accurate, more complete, and more in-depth information than anything to which you can compare it, complete with many references to document the facts and also for further reading.

These require even more labor and effort to research and produce, and therefore cannot be distributed for free, but we are making every effort to keep the cost as low as possible. They will be sent as documents to your email or viewable online (YOUR choice) with an annual subscription of $28. You may also subscribe month by month for $3 a month, or you can try it for a month for $3 and then decide to subscribe for a year if you prefer. Monthly subscriptions are available with email delivery only, and email delivery is also the default for annual subscribers who do not indicate a preference.

If you subscribe now, you will receive these TWO January 2015 PREMIUM reports:

1. WHAT YOU NEED TO KNOW ABOUT FISH, POULTRY, & RED MEAT

2. SMARTER AND HEALTHIER FISH & SEAFOOD CHOICES

You get both of these for only $3 if you subscribe monthly now ($1.50 each), or $2.33 ($1.17 each) with an annual subscription.

At least two such Premiums will be published each month. Back issues will be available at additional cost. Therefore, to get the best deal, subscribe now!

Finally, anyone who donates $14 or more to either HIV & AIDS Alternatives or Health Achievers will get a FREE six-month subscription to HEALTH ACHIEVERS. If you have already donated this month, you don't need to donate again.

Your Donation and/or Subscription also helps us to survive so that we can continue to grow and serve you. By being one of our many subscribers or donators, you help to keep the subscription rates low. We need your support because we have no corporate sugar daddies ... and we don't want any either!

Thank you for your support and love! 1Love.


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4. Include These 60 Best Foods In Your Diet!

60 Best Foods To Include In Your Diet

By RICHARD JANNACCIO

Eat! Eat! Eat! Let's just eat the best foods and avoid the junk. To overcompensate for the 25 Worst Foods that we all should avoid, here are the 60 Best Foods (organic whenever possible) that will keep you healthy so that you can do all the things that you want to do and enjoy life! 

The ones specifically marked Organic* should be avoided in commercially grown form because they are reputed to be not only treated with pesticide, but very heavily contaminated, or are animals/ animal products which concentrate pesticides that are consumed by the animal in its own diet. 

The classic line "You are what you eat" should be extended to "You are what you eat, and the nutritional value of what you eat depends on its genetic makeup, as well as the soil or diet that nourished whatever you eat, plus any chemicals applied, added, absorbed, or adsorbed, plus any processing and its effects, plus any modifications that occur from transport, storage, and preparation (cooking, etc.)." It's a long list, but all of these factors can significantly affect the quality of the food you eat.

01. Collard Greens
02. Dandelion Greens
03. Broccoli
04. Kale
05. Parsley
06. Basil
07. Cabbage
08. Brussels Sprouts
09. Organic* Spinach
10. Beets
11. Yams
12. Carrots
13. Turmeric
14. Ginger
15. Garlic
16. Watercress
17. Tomatoes
18. Organic* Apples
19. Organic* Blueberries
20. Organic* Cranberries
21. Organic* Blackberries
22. Organic* Raspberries
23. Organic* Strawberries
24. Organic* Cherries
25. Pineapple
26. Organic* Grapes
27. Banana
28. Pomegranate
29. Avocado
30. Almonds
31. Coconut
32. Organic* Coconut oil
33. Cantaloupe
34. Olives/ Organic* Extra Virgin Olive Oil
35. Sprouts (various)
36. Lemons
37. Limes
38. Lentils
39. Cinnamon
40. Fermented vegetables (Kimchi, etc.)
41. Watermelon
42. Mango
43. Brown Rice
44. Quinoa
45. Oats
46. Shittake Mushrooms
47. Seaweed / Kelp
48. Red Kidney Beans
49. Black Beans
50. Lima Beans
51. Macadamia Nuts
52.  Almonds
53. Walnuts
54. Organic honey
55. Purified water
56. Fish: Low mercury, low PCB (etc.), esp. those high in Omega 3 (Salmon, etc.)
57. Organic* eggs
58. Organic* Yogurt/kefir
59. Small game in overabundance (avoid endangered species and avoid meat-eating animals)
60. Organic* liver (beef, etc.)

Copyright 2015 By Richard Jannaccio  

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3. AVOID THE 25 WORST SO-CALLED "FOODS"

There are many good foods and not so many bad ones, but the bad ones are aggressively marketed in different packages and appearances, even when it's more or less the same junk.

Here are 25 foods that we should avoid, but don't worry, because next, I promise to give you 60 foods that you can enjoy! Deal?

AVOID THE 25 WORST SO-CALLED "FOODS"

01. Tuna Fish and other fish highly contaminated with Mercury and/or radioactive isotopes.

02. Farmed fish and fish from waters contaminated with PCBs, radioactive isotopes, toxic waste, etc. The very worst in this category is farmed fish from China, Vietnam, and Thailand.

03. Luncheon meats, deli meats, processed meats, Franks, Bacon, etc. Know what's in it and avoid these foods with sodium nitrite.

04. Commercially raised meat/poultry, especially from the US.

05. Ground meats, regardless. If necessary, pulverize them yourself in a food processor after cooking.

06. Cheese, Butter, Ice Cream, Shakes, and all dairy except organic milk/yogurt.

07. Bread (unless home baked whole grain), commercial cereals, other baked goods such as cakes, pies, donuts, cookies, muffins, etc.

08. Genetically modified Organisms (GMOs).

09. Margarine, Cooking oils, anything with trans fats or "hydrogenated" oils

10. Prepared and packaged snack foods, such as chips, popcorn (microwave popcorn is the worst), pretzels, doodles, etc.

11. Fried Foods: French fries, onion rings, breaded and fried fish/poultry/ meat.

12. Produce commercially grown using so-called pesticides and/or herbicides, and/or treated with fungicides, etc. At least avoid the most contaminated non-organically grown plants/plant products, which include coffee,  ALL berries, apples, grapes, peaches, spinach, and celery.

13. Soda, pop, both regular, diet, all varieties. Fruit juices, cocktails, drinks. Bottled water.

14. Beer, wine and other alcoholic drinks.

15. Coffee.

16.  Artificial sweeteners and any food or beverages containing them.

17. Anything loaded with sugar, corn syrup, or fructose (high-fructose corn syrup).

18. Anything loaded with salt -- prepared soups, fast foods, frozen dinners, etc. Check the labels.

19. Anything listing a lot of ingredients with long chemical names or nonspecific names like "flavor," or acronyms like "DATEM."

20.  Processed foods, including low-fat, frozen prepared dinners/entrees.

21. Peanut butter. Peanuts are often contaminated with aflatoxin-producing molds during storage. Alfatoxins are potent liver carcinogens. Commercial peanut butter adds more unhealthy fats, sugar, and salt, and then puts it in a plastic jar to dissolve more toxic chemicals.

22. Condiments--tartar sauce, mayonnaise, soy sauce, ketchup, etc.

23. Oils, vinegars, and other liquids in plastic containers.

24. Canned food.

25. On the go foods: Candy, chewing gum, packaged pastries, typical fast foods and typical restaurant food.


Copyright 2015 by Richard Jannaccio

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2. The 12 Steps To Becoming A Health Achiever

By Richard Jannaccio     

January 3, 2015

01. Identify and Eliminate Exposure To Toxic Chemicals, Harmful Electromagnetic Radiation, and Pathogens.

02. Eat The Healthiest Food In The Healthiest Way

03. Drink the Best Quality Water, And Lots Of It

04. Add The Best Nutritional Supplements & Topical Treatments

05. Exercise, Exercise, Exercise -- completely and diversely.

06. Breathe Fresh Air Deeply, Excrete, Eliminate, Perspire  (BEEP) to Detoxify

07. Greet The Morning Sun

08. Replace Stress With Laughter

09. Give Your Body Sufficient Quality Sleep

10. Truly Enjoy Sex with Someone Who Truly Enjoys Sex

11. Be A Social Being And Choose Friends Who Will  Exchange Positive Energy

12. Acquire Knowledge and Use Your Knowledge To Create A Better World






Copyright 2015 By Richard Jannaccio

1. Choosing Health: Who Makes The Decision?

By Richard Jannaccio
Revised January 1, 2015

Optimal health, and lowered incidence of heart disease, cancer, diabetes, and infections can be ours if we change our lifestyle. So can a toned body, excellent posture, robust libido, and beautiful clear skin.

Improving our lifestyles can make a big difference, and there are many improvements that we can make. 

We will go on that journey together. 

But it is also true, and important to realize, that our freedom to choose healthy alternatives is limited. We can choose to not smoke, and we can choose to not eat foods containing the most fat, sugar, and/or chemical contaminants and preservatives. But we cannot readily choose to live in an unpolluted world, nor can we find foods that have not in some way been contaminated with toxins. 

We can, however, avoid the worst, and that is well worth doing.

Many decisions that affect our health are made by government officials, corporate executives, landlords, neighbors, and friends. We are more likely to choose a healthy lifestyle if society encourages healthy choices, but too often that is not the case, so we have that extra hurdle to clear. In some respects, healthy options are not affordable or not even available.

Thus, changing your lifestyle to achieve better health may involve not only improving your diet and getting more exercise, for example, but also becoming active in demanding a cleaner environment, better quality drinking water, healthier food at an affordable price, and other positive social and economic changes.

When it comes to achieving the best that we can for a healthy and happy life, we need to be aware of 1) what we can do now, and also 2) what we must strive to be able to do in the future.

To that end, we will share relevant information, both from the research laboratories, and from the laboratories of life. 

That is the surest and most comprehensive path for us to travel to reach the goal of becoming Health Achievers.


Copyright 2015 By Richard Jannaccio

Health Achievers Birth Certificate

Heath Achievers was born on January 1, 2015.