Top 5 Nutritional Tips To Tune-Up Your Immune System

A deficiency of virtually any single nutrient can significantly impair immunity. Throughout the world, nutrient deficiency is by far the most common cause of poor immune function. This fact is by no means limited to people whose diets are restricted by poverty. In America, many people are overfed but undernourished. They choose foods that have a lot of calories but little real nutritional value. Here are some tips that you can benefit tremendously if you follow these guidelines closely.

1. Take A High-Potency Vitamin And Mineral Supplement

Doing so will increase your intake of the key nutrients for immune function, as discussed below. Not long ago, a study of adults found that those who took a multiple vitamin and mineral supplement had a 50 percent decrease in the number of days of illness due to infection compared with the group that took a placebo (dummy pill). Those taking the supplement also showed improvement on eight out of twelve objective measures of immune function. Pretty good results for such little effort!

2. Decrease The Intake Of Saturated Fats And Cholesterol

A diet high in saturated fat suppresses immunity. Many people initially presenting with high levels of cholesterol and triglycerides also report more frequent colds and flu. When cholesterol and triglycerides levels are normalized, proper immune function is restored.

3. Cut Out The Sweet Stuff

Sugar makes your white blood cells sluggish. Studies show that eating 100 g of sugar reduces the effectiveness of a type of white blood cell known as a neutrophil, which engulfs and destroys bacteria, by as much as 40 percent within two hours after ingestion. Since neutrophils account for about 60 to 70 percent of your white blood cells, interfering with them can seriously impair your immune function.

4. Eat Sufficient But Not Excessive Amounts Of Protein

Adequate protein intake is critical in the making of white blood cells, antibodies, and chemical messengers such as interferon. You also need protein to make antioxidant enzymes such as glutathione, which is found in abundance in white blood cells. Elevated glutathione levels are associated with better immune function. People with low immune function can benefit from eating more protein from fish, lean poultry, and lean cuts of meats. There are many vegetarians who are suffering from low immunity solely as a result of not consuming enough protein. I would recommend either soy protein isolate if they eat absolutely no animal products, or whey protein if they eat dairy. An additional 40 to 50 g per day for one month will boost protein stores back to normal. After the month is up, I would still recommend 20 g of either choice daily.

5. Eat Plant Foods

Eat a diet that is rich in a variety of vegetables especially the green leafy ones, fresh fruits whole grains, beans, nuts, and seeds. These plant foods are rich in essential nutrients and immune-boosting chemicals.

Raymond Lee Geok Seng is one of the foremost experts in the health and fitness industry and is a writer specializing in body health, muscle development and dieting. He has spent countless of time and efforts conducting research and share his insightful and powerful secrets to benefit men and women all over the world. He is currently the author of the latest edition of “Neck Exercises and Workouts.” Visit for more information.

Relationship Tune Up – 7 Key Points to Avoid a Break Up or Break Down

“Every three months or 3,000 miles.”

That’s how the sticker in the left upper corner of my windshield reads.

It’s a matter of common knowledge that we are supposed to maintain, service, and tune up our cars if we want them to run well and last.

In my experience, it rarely occurs to us to do the same thing with our love relationships.

More and more of the couples I see are not in need of long term therapy, they are more in need of a short term relationship tune up.

7 Key Points

What first attracted you to each other? – This is the first question I ask most couples because it helps to be reminded that your partner has some great qualities that led you to want to be in this relationship.

What are some of the strengths of your relationship? – Instead of all the things that are wrong with your relationship, what I want to know is what are some of the strengths of the relationship upon which we can build in order to solve the problems with which they are struggling.

When have you been the closest? – One of the easiest ways to tune up your relationship is to do the things you were doing when you were the closest.

You may have noticed that the first 3 questions were all focused on positives in the relationship.

This is done on purpose. One of the dangers of traditional marriage counseling is a focus on what is wrong or defective with an individual or the relationship. One of the many benefits of relationship coaching is a focus on using the strengths in the relationship to build up the areas where the relationship is weak.

What are your partner’s emotional needs and what are your own? – If you do not know, hear are the two crucial questions to ask:

1) In order to feel loved by me, what do you need to feel in our relationship?

2) What are some ways I can meet those needs?

What is your partner’s love language and what is yours? – Some folks need to hear it, some folks need to see it, and some folks need to feel it.

How do the two of you “do conflict?” – Conflict in a relationship is inevitable. Fighting is optional.

What is your vision for your relationship? – Without a vision, a relationship can perish. Here are a few questions most couples never take the time to even think about, much less ask:

1) If we could design our relationship any way we wanted, how would we like it to be?

2) What goals do we have for our relationship?

3) What do we want to give, and what do we want to get in our relationship?

For more immediately useable tips and tools for your relationship, visit relationship coach Jeff Herring’s interactive website at

Tune Up Your PC For Free

Give your computer a full free tune-up. Its basic aim is to fine-tune the performance of your PC, and this is done automatically for you over the internet.

This online utility runs a series of diagnostic checks on your computer to identify things that might help improve performance. The process is fully automated, private and safe.

After the diagnostics have done their job, you get a list of suggested improvement tips for your computer. As well as checking out your machine, it can also test your internet connection and can even check your computer to make sure you haven’t picked up any nasty viruses.

When you open the page, just click on New Members and you have the option of creating an account or running the tests anonymously.

If you wish to run this anonymously just click the New Members key and you will be presented with a new page. After reading the page click on ‘Let’s Go’ and you will see the a pop up on which you must click Yes to run the utility.

After the tests have run you will get a summary which will show a serious problem, a minor problem or a winner! Simply click on the flag and you are taken to a suggestion page where the Tip is in blue with a yellow dot preceding it: Click on the blue text and you will be taken to a page with information regarding your settings and recommendations to follow.

So if you are tired of seeing your PC slow down like it’s an old beat up car, run the diagnostics and turn it into a high flying machine again. Take the PC Tune-Up, not only will it make your computer worker better and faster, but it’s also FREE!

No personal information is recorded and this is a very safe utility to use.

Click here to test your PC

Brought to you by Free PC Security

How Do I Tune My Guitar?

This article is written to inform new guitarists of an essential skill that you must know in order to have a lifelong enjoyment of the guitar – tuning. Many students will first come into a lesson and their guitar will be so far out of tune it sounds like they are playing a sitar (a stringed Indian instrument). If you play a constantly out of tune guitar, you are going to mess up your ears. That is, they will become used to hearing the sounds out of tune and when you do play in tune it will sound wrong to you. Tuning your guitar should be the first thing that you do each and every day before you play. If you have a good guitar, it will stay in tune, but it never hurts to check. There are several ways to go about doing this. Some are more difficult than others. I’ll lay out a few here for you in this article. Hope it helps!

First, you can use an electric tuner. This is the simplest and probably the most accurate option. You can purchase these online or at any guitar store and then run about $5-$20. As I said, you will probably achieve the most accurate tuning using this method but you sacrifice the ear training that you would get from doing it by ear.

The next option is the tune your guitar using other tones as reference points. Many play-a-long CDs come with a tuning notes track that will give you guidelines. Also, if you just do a google search for guitar tuning there are tons of websites that offer you the proper pitch for each string.

The last option is to tune your guitar with itself. To do this, hold down the low e string at the fifth fret. This will play an A note. Strike the next highest string. This is the A string. The fifth fret on the E string should sound identical to the open A string. If they are not, then adjust the open string. Continue in this fashion for each set of strings. Fret the fifth fret and play the open string one higher. They should be identical. The only exception is the combination of the G string and the B string. When you get to this combination, fret the fourth fret instead of the fifth. This is just an exception based on how the guitar is set up. Now, you may have noticed already that this method has an inherent weakness. If your E string is out of tune then using this method will tune the strings of your guitar with each other, but it may still be all sharp or all flat. To avoid this, try to use at least one reference pitch from on of the previously mentioned sources. That way you can tune the rest of your strings from that pitch.

I hope that this cleared up some of this issue. Many students want to ask the question, “How do I tune my guitar,” but are too embarrassed. It is a skill that needs to be learned just like any other guitar skill. Now you know and you can avoid the embarrassment of walking in to a jam session or lesson with an out of tune guitar.

Ryan Gloman has a passion for guitar and a passion for sharing information. He hopes that this article helps you on your way to becoming a great guitarist. Learning guitar can be a daunting task. Luckily, you can find tons of helpful info on the net. Check out this site for some great tools.