Fitness Archives - Rainbow

Fitness

We Cover all things Fitness to Get You a Healthy Lifestyle

You Can Have Washboard Abdominals And Look Great On The Beach

You Can Have Washboard Abdominals And look Great On The BeachCan you imagine walking along the beach in you swimsuit with everyone looking at your rippling six pack. All eyes jealously admiring your suntanned, muscular physique.Ok here’s the truth, “there are no easy ways to build washboard abs”!But there are some ways that will give you fantastic results (and some that will waste your time).It seems as if there is a new “Super Fast Power Abdominals” gadget on the market every week. Most of them are totally useless and may do more harm than good. The only thing that will get a workout is your wallet.Some of them may work for a while but when the novelty wears off, it’s packed in the back of a cupboard, never to be seen again.They are all limited in what they can do. They only allow you to do a limited number of movements.

And then you get the next gadget out! You would need to exercise in a warehouse to get everything in. And that’s just for the abs!I have even seen for sale, on eBay, with bids, a sun mask to place on your abs so that you will get sun tan where the muscle separation would be. I can imagine all the couch potatoes queuing up for this one.If you do regular “Sit Up’s” for millions of reps you are very unlikely to build rippling muscles but you will have great endurance. If you do “straight leg sit ups” it is possible that you may damage your lower back due to the strain placed upon it. It may be better to avoid sit ups at all costs. The same with “lying straight leg lifts”.One of the best exercises for abs is crunches. Lay on your back with your feet on a chair or bench. Curl up your upper body towards your knees. At the top position, hold for a few seconds, while flexing your abs. You will only get a short range of motion with this exercise but it will work wonders.There are many variations of the crunch. Try doing them with a twist to work the side oblique muscles. Lying on the floor, try doing Jacknife crunches, raising your legs as you crunch, and try to reach past your toes with your hands.For best results you need to do between 8-15 reps to build abs that will be admired be everyone. And take all sets to total failure and some more. Some trainers say that in a set of 10 reps the first nine are the warm up and the tenth produces the muscle. I think this can be improved if you think that the one that produces the results is actually number 11!If you are carrying a layer of extra body fat you will never be able to display a set of washboard abs. Losing that extra few pounds can make all the difference. Counting every calorie that you eat is not my idea of fun. I like to eat a high protein diet and find it works for me. I enjoy lots of chicken, turkey, beef, milk, and cheese etc, eaten with plenty of healthy salads.Avoid all processed food and cut down on the carbonated drinks, even the “low cal” ones. You do not need the artificial sweeteners and chemicals.If you have a sweet tooth and are sometimes tempted to have chocolate it may be better to have a small bar occasionally instead of obsessing about it and then pigging out with dozens of candy bars.

Buy fresh fruit and each time you have cravings eat some fruit.As with any new program it is recommended that you start slowly and build up gradually as you gain experience. Even Arnold had to start with low weights and learn from more experienced bodybuilders.This article is provided as entertainment and no responsibility can be taken for loss or injuries incurred during physical exercise. If you have not undertaken any form of exercise for a while, please consult your doctor before starting any new exercise program.Above all, Have fun and be safe.

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Yoga For Relaxation

People practice yoga for a variety of reasons. Many yoga practitioners are interested in the health benefits that come from regularly performing the routines. Others want a state of harmony between inner and outer self. Still others practice yoga primarily to relax. A State of Harmony The profound relaxation available through yoga includes a state of clarity of mind, and of harmony with and understanding of the world. If such a state of relaxation is your goal, you will need to use most of the yoga techniques available. Pay special attention to breathing, diet, correctly performing the exercises, and meditating. The deep, prolonged breath one learns through yoga helps the brain stay oxygenated, which contributes to mental clarity. Diet influences the structure of our body as well as our brain.

The exercises (called asanas and pranayamas) were developed thousands of years ago to produce beneficial results. To have the desired effects, yoga routines must be carried out correctly. Poor yoga practices will likely produce disappointing results. The Keys Your attitude and your focus are the keys to making your yoga experience deeply satisfying. Entering the profound stage of relaxation and synchronization between your inner and your outer self can occur only with appropriate action. Relaxation is actually a necessary part of every yoga routine. The body needs to relax after practicing the exercises, especially the more demanding ones. Certain asanas require an unusual positioning of the body, which can result in discomfort if the relaxation stage is omitted. Bridging Worlds Yoga connects the spiritual and material worlds, and relaxation is the bridge that brings the practitioner back fully to the present reality. As a general rule, during relaxation exercises, you will lie down comfortably and meditate. Your yoga trainer will suggest ways for you to gradually move and position your feet and arms. Yoga routines may have different relaxation exercises, but they all have the purpose of cushioning the shock of contact with the surrounding reality. Relaxation also helps to maintain a certain degree of peacefulness created by the routine. But talk is never enough. The only way to be sure of the relaxation benefits of yoga is to try it yourself. The only thing you have to lose is your tension.

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Turn Down the Suck in Fitness

Exercise is good for you – there’s simply no doubt about it! However, I still meet clients on a daily basis who’ve vowed to dedicate themselves to an exercise program, only to quit after a month. Let’s face it, North Americans start and stop their fitness programs more frequently than they change their underwear. I understand that buying gym memberships and large pieces of fitness equipment is downright unaffordable to much of the population – especially when that membership looses itself in the back of your wallet or that high-tech treadmill is being used as the most expensive clothes rack your basement has ever seen. When I became a certified personal trainer I soon learned after talking to clients, and seeing them come to the gym for a while only to suddenly disappear, that the key to a successful fitness program is fun! That’s right exercise should be fun. I mean who ever said it should be a boring, tedious vacuum of your valuable time? For some reason fitness has negative connotations for many new clients that I’ve met recently. I hear “exercise is just too boring” and “if I exercise I’ll have no social life” all the time when I meet new clients. The fact is that we all lead very busy lives and exercise is often figured into it as an afterthought behind work, family, social outings and even poker night. So let’s face it if exercise is just another leisure activity on your weekly schedule it has to be something you’ll look forward to or you simply won’t stick to it. That’s why I encourage everyone who visits my website, fitnessgear101.com, to switch up the word ‘exercise’ for ‘leisure activity’. After all, you would be certain to pen a social outing with your girlfriends into your daily planner, so why not get the girls together and go to a spin class or on a power walk? In this day and age, fitness takes up on average an hour, 4-days a week of the average person’s time. So basically it has to be fun or people simply won’t put in that extra hour. The good news is that entertaining workouts have hit the fitness scene in a big way this year. Many are largely dance-inspired – including belly dancing, cardio strip, pole dancing and salsa dance workouts. I tried a pole dancing-strip cardio workout with a few of my girlfriends a couple weeks ago, and trust me it had me laughing so hard, that alone gave my abdominal muscles a workout. We started with pole dancing – which is far more challenging than it looks. Believe me, it takes a large amount of upper body strength to keep yourself suspended from a pole, and swinging yourself around it is reasonably cardiovascular. The cardio strip was more like the sweaty high-intensity cardio workouts that I’m used to. The workout mimicked exotic dance movements, so the hip thrusts, kicks and abdominal twisting works parts of your body you didn’t know existed. See, there’s absolutely no reason why fitness can’t be fun. Start by searching your local community centers and gyms for an activity that you really enjoy. Try tango lessons with your significant other, a bonding session of mother/baby yoga, a high-octane cardio kickboxing session with your best friend – all followed by a healthy lunch. By turning simple daily activities into something more rewarding, you get your fun social gathering and your workout in too!

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Going gaga over yoga

Pop icon Madonna is probably one of the most popular bi-products of commercialized yoga. Since she started to come out with that toned and buffed figure, women all over the world wanted to know what kind of diet she has been doing. When she revealed that she has been on her journey of self-discovery and has found a new source of spirituality, she also revealed her secret in maintaining her almost eternal youth look—practicing yoga that is.

But, aside from staying fit through practicing of yoga there is so much more about the discipline that people should know.

THE TRUTH ABOUT YOGA

Before becoming gaga over yoga, you should familiarize yourself first about what yoga really is, its origin, the many underlying premises behind the discipline and how can you benefit from it. Let’s start first by defining the foreign word that is yoga. Basically, the word “yoga” is rooted from a language of ancient India where it is originated—the Sanskrit. “Yoga,” in Sanskrit, means “union or joining.” It can either be a union that occurs between the mind and the spirit, between the body and the spirit or a joining of the mind, body and spirit as a whole.

But, the term “yoga” can be accurately defined by another Sanskrit word “asana” – the practice of physical poses or postures. Although “asana” is only one of the eight known types of yoga, both terms are now being taken as one because since both of them are concerned with mental and spiritual well being than in purely physical activity.

Since yoga has been packaged for the Western culture, it is now best described as a general term that includes various disciplines. And now, yoga is more popularly known to people as a form of discipline that varies from one concept to another. The term yoga is now also viewed as a discipline that deals with purely physical abstraction to purely spiritual conquest and to just about everything in between. If you are thinking of practicing yoga to improve your life, you must know hoe to convert its underlying possibilities to your own satisfaction.

THE ULTIMATE YOGA BASICS

If you are really interested with yoga, you should be willing to learn almost everything about it. First of all, you should define why you need it.

Some of the many different styles of yoga that being taught and practiced today include “hatha ,” the slow-paced and gentle style; “vinyasa,” the breath-synchronized movement style; “ashtanga,” the fast-paced and intense style of yoga practice; “iyengar,” bodily alignment style, “kundalini,” the breath in conjunction with physical movement style; and “bikram” or “hot yoga” which is practiced in a 95-100 degree room allowing the loosening of tight muscles and profuse sweating.

Aside from being an effective stress and anxiety reducer, practicing of yoga is also proven to increase strength, create energy, build and tone muscles, improve focus, concentration, and posture, reduce blood pressure, improve memory, and relieve pain.

Another basic thing you should know about yoga is that it requires an exertion or force through different poses. Done through the performance of poses, most people might think that yoga is just about stretching, utmost concentration and weird poses. True, you see people practicing yoga doing some sort of “acrobatic” stunts, but those stretching are not just simple flexing of muscles: these are creative processes that balance the body to develop agility, flexibility and strength. Since each pose has a specific physical benefit, the poses in yoga can be done in succession to create heat in the body through movement that will build-up an increase in stamina.

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Your Best Key To A Healthy Diet: Variety

It has been said that variety is the spice of life, and that is certainly true when trying to eat a healthy diet. No one likes to eat the same thing day after day, and boredom is the enemy of a healthy diet. Fortunately for those trying to follow a healthy diet, there is plenty of variety to be had in healthy foods.

In addition to the hundreds of varieties of fruits and vegetables available at the average grocery store, there is a wide variety of beans, lentils, nuts, meat, dairy products, fish and poultry. There is no need for boredom to set in when pursuing a healthier lifestyle.’ The key to enjoying a variety of foods while eating healthy is to plan meals carefully and be sure to use the many varieties of foods that are available. Using a combination of fresh fruit, vegetables, meats and whole grains, it is possible to create a fresh, exciting and healthful meal every day of the week.

Nutritionists often stress the importance of a varied diet, both for nutritional and psychological reasons. A varied diet is essential for good health, since different types of foods contain different types of nutrients. And following a varied diet is important to your psychological well being as well, since feeling deprived of your favorite foods can lead you to give up your healthy lifestyle. It is much better to continue eating the foods you like, but to eat them in moderation. Instead of giving up that juicy bacon, for instance, have it as an occasional treat, perhaps pairing it with an egg white omelet instead of a plateful of scrambled eggs.

As with everything else in life, good nutrition is a tradeoff. It is important for everyone to eat foods from the five major food groups each and every day. The five food groups identified by the USDA include grains, vegetables, fruits, milk and dairy and meat and beans. Each of these food groups contains specific nutrients, so it is important to eat a combination of these foods to ensure proper levels of nutrition. Of course simply choosing foods from the five food groups is not enough.

After all a meal from the five food groups could include cake, candied yams, avocados, ice cream and bacon. Although all five food groups are represented, no one would try to argue that this is a healthy day’s menu. Choosing the best foods from within each group, and eating the less healthy foods in moderation, is the best way to ensure a healthy and varied diet. For instance, choosing healthy, lean meats is a great way to get the protein you need without consuming unnecessary fat and calories. And removing fat and skin from chicken is a great way to eliminate extra fat and calories. When choosing breads and cereals, it is usually best to choose those that carry the whole grain designation.

Whole grains, those that have not been overly refined, contain greater nutritional qualities and fewer sugars. In addition, many grains and cereals are fortified with additional vitamins and minerals. While this vitamin fortification is important, it should be seen as a bonus, not as a substitute for a proper diet. Many foods are supplemented with important nutrients such as calcium (essential for strong bones and teeth) and folic acid (important in preventing birth defects). Substituting healthier foods for less healthy ones is a cornerstone of a healthy diet. For instance, substituting lean cuts of meat for fattier ones, and substituting skinless chicken or turkey breast for less healthy drumsticks, is a great way to maximize nutrition without sacrificing good taste.

No matter what your reason for following a healthy diet, or what your ultimate fitness goals may be, you will find that a good understanding of nutrition will form the basis of your healthy diet. Understanding how the various food groups work together to form a healthy diet will go a long way toward helping you meet your ultimate fitness goals. Whether your goal is to run a marathon, lose ten pounds or just feel better, knowledge is power, and nutritional knowledge will power your diet for the rest of your life.

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Want To Lose Belly Fat? Eat This Precious Spice Daily

But cinnamon is in fact so much more!Quite by accident the Maryland USDA Research Center discovered the wonders of cinnamon. They were conducting a study on how certain foods affected glucose (blood sugar) levels in the body. When it came to apple pie (with cinnamon) they expected it to have an adverse effect on the body. To their utter surprise, it lowered glucose levels in the blood. This merited further study.In December of 2003, the Dept. of Human Nutrition in Peshawar, Pakistan, a study was underway to determine how cinnamon affected glucose levels, triglyceride and good and bad cholesterol on 60 patients with type 2 diabetes.The first group was given between 1 to 6 g of cinnamon per day and the second placebo. After 40 days the cinnamon group had a reduction in glucose levels between 18 and 29%. Triglycerides reduced by 23 to 30% and LDL cholesterol 7 to 27% and overall cholesterol 12 to 26%.

Cinnamon is one of the oldest spices known to man. In fact it was considered more precious than gold. The early Egyptians used it for flavoring foods and for medicinal purposes and it’s even mentioned in the bible.Today most people only think of cinnamon as a spice for apple pie or sweet potatoes and gingerbread cookies. But cinnamon is in fact so much more!Quite by accident the Maryland USDA Research Center …Cinnamon can reduce belly fat! Yes! That is what I said.Cinnamon is one of the oldest spices known to man. In fact it was considered more precious than gold. The early Egyptians used it for flavoring foods and for medicinal purposes and it’s even mentioned in the bible.Today most people only think of cinnamon as a spice for apple pie or sweet potatoes and gingerbread cookies.

In fact this group continued to register lower levels even after 20 days of not taking the cinnamon! The placebo group had no real changes. This is good news for diabetics and people with heart disease.In a study done with rats, one group was given a high fructose diet with cinnamon and the other a lower amount of sugars. The end result was both groups did the same. Even though the rats ate high fructose, cinnamon causes the body to lower glucose levels and manage insulin levels and making it possible to shrink the belly fat.If you add cinnamon to your daily diet either by sprinkling on foods or taken as a capsule or liquid herbal tonic, this may help you in the battle of the bulge. To speed up the process, add an aerobic activity or brisk walking, plenty of water and fresh vegetables and you’ll feel better and look better.Cinnamon is a delicious way to help you lose weight. Happy eating!

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Are You Nutritionally Fit?

flat lay photography of vegetable salad on plate
A recent survey of nearly 700 Americans showed that 72 percent believed they are healthy eaters, yet government data proves otherwise.

Are You Nutritionally Fit?

A recent survey of nearly 700 Americans showed that 72 per cent believe they are healthy eaters, yet government data proves otherwise.
The USDA recently revealed that Americans get plenty of protein and carbohydrates, but often fall short on key nutrients such as magnesium, potassium and vitamins C and E.
“Fifty years ago, we only recognized extreme cases of vitamin deficiencies, like scurvy, which is caused by a lack of vitamin C,” said Carroll Reider, MS, RD, Nature Made vitamins director of scientific affairs and education. “Science has advanced. We now know that even small amounts of vitamin deficiencies hurt us much more than people realize.”
While most Americans appear well-fed, a key question is: Are you nutritionally fit? To assess your nutritional condition, Reider posed the following questions:
Do you shun the sun? People who wear sunscreen, live in northern climates or have darker skin may not receive optimal levels of vitamin D, which is made following exposure to sunlight. Vitamin D helps the body absorb calcium and may also promote ovarian, breast, prostate, heart and colon health. Reider suggests 1,000 IU of vitamin D daily for people who spend most of their time indoors and those who don’t synthesize vitamin D easily, such as darker-skinned individuals and the elderly. Vitamin D food sources include milk and fatty types of fish; however, it is hard to achieve optimal intake through food alone. It is also available in supplement form.
Do your meals lack colour? Does dinner typically consist of meat, starch and the same green vegetable? For optimal health, add more colours to your diet. Vegetables such as steamed carrots, peppers and red cabbage add vibrant hues to the dinner plate while citrus wedges brighten the standard bed of greens. Eating a variety of fruits and vegetables maximizes nutrient intake and provides antioxidants, which help fight free radicals that may cause premature ageing. “A multivitamin formulated for your age and gender is also a good way to compensate for dietary imbalances,” Reider said.
Is fish a regular dish? The American Heart Association recommends two servings of fish per week. Reider suggests salmon and tuna, which are rich in omega-3 fatty acids. Some studies suggest omega-3 fatty acids may promote heart health. Other sources include walnuts, flaxseed and vitamins.
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Antioxidants: Eat All Your Colors!

closeup photography blueberry fruits

By now everyone knows that blueberry contains very high levels of antioxidants. But, don’t ignore all the other colourful foods out there loaded with antioxidants.

antioxidants, blueberries, blueberry, healthy foods, blue foods

Antioxidants are all the rage today. And, justifiably so. Antioxidants help neutralize free radicals which cause cell damage, which ultimately can lead to diseases of the heart and cancer. It seems everywhere you go it’s blueberry this and blueberry that. You have your choice of wild blueberry juice, blueberry-pomegranate juice, blueberry-cranberry juice and so on and so on

sliced fruits on tray

Now, don’t get me wrong. I love blueberries. But, in our rush to embrace the latest antioxidant food craze (blueberries, cranberries, pomegranates) we’re ignoring some very high-antioxidant foods that are probably sitting ignored in our cupboards.

“What?” You ask, “What could possibly be higher in antioxidants than my beloved wild blueberry?” Well, how about the small red bean? That’s right, I said “bean.” The small red bean actually has more antioxidants per serving size than the wild blueberry. And the red kidney bean and pinto bean have more antioxidants per serving size than a serving of cultivated blueberries.

What other foods are high in antioxidants? For starters, there are artichoke hearts, blackberries, prunes, pecans, spinach, kale, russet potatoes and plums. And, no, that’s not a mistake. Russet potatoes are on the list of foods high in antioxidants.

The truth is, there are many common foods high in antioxidants and you should not just restrict yourself to one particular food source. Why? Well, have you ever heard the expression, “eat your colours?” That refers to the fact that foods are in different colour “families” containing different types of antioxidants which have different benefits. For example, the yellow-orange colour family of peaches and nectarines help our immune systems. The purple-red colour family of foods (pomegranates, plums, berries) helps reduce inflammation. It’s important to eat foods from all colour groups to reap the full benefits of antioxidants.

The good news is that you can eat healthy foods high in antioxidants (by eating them raw, cooking them, or juicing them yourself) without having to pay a high price for the “flavour of the month” antioxidant juices being peddled in the supermarkets.

So, give your blueberries some company at the dinner table. Invite some beans, spinach, potatoes and artichoke hearts and enjoy your antioxidants!

assorted sliced fruits

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Calcium: When You Take It, It Works

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Calcium has been recommended and widely accepted as an essential mineral for bone and skeletal health and numerous body functions–regulating heartbeat, conducting nerve impulses, stimulating hormonal secretions and clotting the blood. Now, some conflicting and potentially misleading research is threatening to negate the efficacy of this vital

Calcium: When You Take It, It Works

Calcium has been recommended and widely accepted as an essential mineral for bone and skeletal health and numerous body functions-regulating heartbeat, conducting nerve impulses, stimulating hormonal secretions and clotting the blood. Now, some conflicting and potentially misleading research is threatening to negate the efficacy of this vital mineral.

bowl breakfast calcium cereal

One factor that the study, published by the Women’s Health Initiative, got right was that the government’s recommended daily dosage is necessary to receive the benefits associated with calcium consumption and supplementation. Yet more than half of the study participants did not adhere to the recommended calcium supplementation, making improvements in bone density a nearly impossible result. Meanwhile, those that did comply experienced a whopping 29 per cent lower risk of hip fractures.
Americans, both young and old, are failing to meet calcium intake requirements and the incidence of osteoporosis is climbing. During adolescent and teenage years, when 45 per cent of bone mass is formed, meeting calcium requirements is essential. According to the Journal of Pediatrics, however, only 10 per cent of teenage girls and 30 per cent of teenage boys are meeting adequate calcium intake, which places them at serious risk for stunted growth, bone disease and, eventually, osteoporosis.
Calcium is available through dairy products and green, leafy vegetables-yet incorporating adequate amounts into a modern, hectic lifestyle, regardless of age, is often unrealistic. Calcium-fortified foods and supplements, however, can fill the gap.
“It’s very important that people do take a supplement if they’re not getting enough calcium in their diet,” says Nicholina Galinsky, R.N. “Unfortunately, most of us are not aware that we have osteoporosis until we break a bone.”
Adora™, a new calcium supplement, is made with milk and dark chocolate. Each chocolate disk contains 500 mg of elemental calcium, along with 100 international units of vitamin D and 40 micrograms of vitamin K, which aids absorption. In addition, the supplements taste like gourmet chocolate, which makes sense since the manufacturer, Thompson Brands, is a candy maker, not a pharmaceutical company.
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Bodybuilding Nutrition And Balance

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Many inexperienced (sometimes even experienced!) gym regulars believe that muscles grow while lifting weights. However, lifting weights forms only a small fraction of the muscle-building process. Muscle development takes place at night during deep sleep when the body synthesizes new cells with nutrients from our diet. Therefore nutrition forms a very important part of a bodybuilding program.

The body utilizes nutrients in food to perform daily metabolic and what’s commonly …

Many inexperienced (sometimes even experienced!) gym regulars believe that muscles grow while lifting weights. However, lifting weights forms only a small fraction of the muscle-building process. Muscle development takes place at night during deep sleep when the body synthesizes new cells with nutrients from our diet. Therefore nutrition forms a very important part of a bodybuilding program.

The body utilizes nutrients in food to perform daily metabolic and what’s commonly referred to as the “wear and tear processes”. With bodybuilding, additional strain is put on the body to make new muscle tissues. Therefore the nutrient requirements also shoot up to stay with the demand.

The best bodybuilding nutrition comes from a balanced intake of carbohydrates, adequate-protein, vitamins, minerals, fats and large amounts of water. So if you are serious about getting lean and ripped it’s time to say goodbye to mayo burgers, colas and other synthetic foods. Adopt eating habits imbibing fruits, whole grains, milk, eggs and fresh farm products.

How much protein do you need?

grayscale photo of man sitting on bench

Your growing muscles need amino acids to create new tissues. The amino acids are provided by protein in the diet. There is a lot of debate on the exact quantity of protein required in bodybuilding. The caution to maintain is that extreme amounts of protein in the diet can cause gastric and renal complications. Recent studies have suggested that a protein intake of 1 to 1.4 grams per unit of body weight is adequate to sustain the bodybuilding process. This means that the protein requirement of a 70 kg individual should be around 70 to 98 grams. To give an estimate of the amount involved consider the following: A 100 gm chicken breast has 22 grams of protein, a glass of milk has 8 grams, an egg approximately 5 grams and a slice of bread 3 grams.

man love people woman

A word of caution against the tide of bodybuilding supplements in markets. Many times you come across advertisements proclaiming, ‘Gain 20 pounds of muscle in 3 months flat!’. Stay clear of these money hungry advertisers. Building lean muscle takes time and effort. Making use of synthetic products which alter the body’s natural mechanism would offset what should be your real purpose in bodybuilding which is to keep the body fit and healthy.

Lastly in bodybuilding, it’s not, ‘the more the better. Rather it is ‘the more precise the better. Don’t overexert, eat balanced food and include plenty of rest. With everything good in life, patience, commitment, and balance will guarantee your success. With these tips in mind, you are all set to pump iron!

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Broccoli A Disease Fighting Resource

boy in white long sleeve shirt holding green plant
The name broccoli is derived from the Italian name ‘Brocco’. It may not be a favourite vegetable for many, especially kids but it has a great number of properties to benefit your entire body. It can be stated as one of the finest vegetables which fight numerous diseases. With the high vitamin content, it tops the list in the vegetable department. It is known that broccoli has more Vitamin C in comparison to orange. It also has a good amount of calcium which you find in abundance in…
Broccoli Health Remedies, Broccoli Benefits, Broccoli Cancer fighter

The name broccoli is derived from the Italian name ‘Brocco’. It may not be a favourite vegetable for many, especially kids but it has a great number of properties to benefit your entire body. It can be stated as one of the finest vegetables which fight numerous diseases. With the high vitamin content, it tops the list in the vegetable department. It is known that broccoli has more Vitamin C in comparison to orange. It also has a good amount of calcium which you find in abundance in our very own milk.
Just the presence of so many good qualities helps broccoli combat many health problems. It contains components that fight deadly diseases like cancer. Broccoli sprouts contain more cancer-fighting elements in comparison to well-developed broccoli. Eating broccoli sprouts on regular basis prevents stomach cancer. It also minimizes your chance of gastritis and peptic ulcer. Your sun-damaged skin gets a sigh of relief as it protects your skin. This saves you from diseases like skin cancer. Your heart problems are reduced and the chances of heart diseases slope down to minimal.

If you want to improve cataract problems, have broccoli sprouts at least twice a week. Your chances of having a cataract are reduced immensely. It builds your immune system if you have broccoli in small amounts. It spikes your system due to the presence of zinc and other required minerals. It should be considered a boon for many pregnant women because it contains folic acid. This folic acid is quite rare due to which broccoli becomes very important. It helps in the proper development of the fetus without any defects. It is very good to help you with rheumatoid arthritis. The richness of vitamin C in broccoli saves you from suffering pain from polyarthritis. It is great for asthma patients due to its anti-oxidant and anti-inflammatory factors. Many of your asthma problems are reversed by having broccoli. The deficiency of Vitamin C is the main cause of easy bruising. This deficiency is overcome by eating broccoli.
Home Remedies
Having par-boiled broccoli is very good to remove heartburn.
Eating broccoli can help you to reduce your high sugar level.
Warning: The reader of this article should exercise all precautionary measures while following instructions on the home remedies from this article. Avoid using any of these products if you are allergic to them. The responsibility lies with the reader and not with the site or the writer.
assorted vegetables
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Benefits Of Carrot, Carrot Seed Oil And Carrot Root Oil

close up photography of orange carrots
Benefits Of Carrot, Carrot Seed Oil And Carrot Root Oil

It may come across as a myth but it is not. Carrot really helps your eyesight. This is due to the beta-carotene which gives the carrot the orange colour and also the name. It contains vitamin A in large quantities in the form of beta carotene. Due to the usefulness of carrots, it has been considered one of the topmost salad requirements.

Carrot Skin Care, Natural Skin Care, Natures gift, Carrot juice, carrot oil, Sunscreen protection

If you have carrot juice it helps to remove the indigestible fibre. It is also rich in minerals and known to be very useful for your skin.

Article Body:
It may come across as a myth but it is not. Carrot really helps your eyesight. This is due to the beta-carotene which gives the carrot the orange colour and also the name. It contains vitamin A in large quantities in the form of beta carotene. Due to the usefulness of carrots, it has been considered one of the topmost salad requirements.

If you have carrot juice it helps to remove the indigestible fibre. It is also rich in minerals and known to be very useful for your skin. It is learnt that cooked carrots are more nutritional as well as equipped with more benefits.

Carrot seed oil is another way of treating your skin right. The presence of Beta carotene and vitamin A helps to keep your skin alive. It maintains the elasticity of the skin which happens to sag at one point or the other. These oils have been used quite regularly in many skincare products. It protects the sun-damaged and wrinkled skin. It keeps the skin firmer and more radiant due to its anti-ageing properties.

Carrot oil, another important part of a carrot is made useful for your benefit. The presence of carotenoids helps to reduce the damage due to ultraviolet rays. By protecting your skin from ultraviolet rays also protects you from skin cancer. It provides a natural tanning boost to your skin when applied. The best part about nature is that nothing goes waste. The carrot root oil if mixed with any of the other base oil helps your skin tremendously. It also helps cure dry skin problems and rejuvenates the basal layer.

Skin Care Remedies

Grate one carrot and mix it with a spoonful of honey. Apply this mixture to your face and leave it for 15 minutes. By using it regularly you will make out a difference.

Carrot juice if applied to blemishes regularly helps them to fade away.

For the carrot skin mask, you need raw carrots and lemon juice. Grate the carrot and add some lemon juice and apply this mixture to your face and neck. You can do the same with cooked carrots by blending them and adding 5 tbsp honey or yoghurt. Apply it and leave it for 15-20 minutes.

By mixing pineapple and carrot juice you can make a fine blend for glowing skin. Apply this mixture to your face and leave it for 15 minutes. Wash it and pat it dry.

Warning: The reader of this article should exercise all precautions while following instructions on the recipes from this article. Avoid using any of these products if you are allergic to them. The responsibility lies with the reader and not with the site or the writer.

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Dairy: Diet Boost or Boomerang?

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Adequate calcium intake has long been recommended for stronger bones. But lately, calcium has been scoring headlines for its possible link with weight loss. While I hope this news will be a boon to dieters, I’m afraid it could also boomerang.

Dairy: Diet Boost or Boomerang?

Adequate calcium intake has long been recommended for stronger bones. But lately, calcium has been scoring headlines for its possible link with weight loss. While I hope this news will be a boon to dieters, I’m afraid it could also boomerang.

Why? It panders to the fantasy that eating certain foods will make you lose weight. Wrong. Eating fewer calories than you burn will make you lose weight. And while studies suggest that high-calcium diets, especially high dairy diets, could enhance weight loss for those people already following a low-calorie regime, I’m worried that the last part of this story will be ignored by those who want to believe that ice cream, milkshakes and mozzarella are actually diet foods.

Dieters who disregard the fat and calorie content of their calcium sources may find their bodies looking more bovine than buff. So before you overdo it, make sure you understand calcium’s role in weight loss.

sliced cheese on brown table top

Here’s the skinny: A low-calcium diet increases blood levels of calcitriol, the active form of vitamin D. Calcitriol stimulates calcium influx into your fat cells, which, in turn, activates lipogenic or fat creating gene expression, thereby generating excess fat. In other words, if you’re calcium deficient, your body is more disposed to creating fat cells than when you’re getting adequate calcium.

Most of the recent research has focused on either dairy or supplementation, not fruits and vegetables, as a source of calcium. Furthermore, studies have looked at only one parameter – weight loss – without taking into account what other risk factors might be in play.

For example, we ought to be mindful of what else we might be getting from the calcium sources we choose, such as artery-clogging saturated fat and hidden sugars, as well as the dioxins found in full-fat foods, which pose a particular risk to women and girls.

The good news is that there are plenty of healthy ways to get your recommended 1,000 milligrams to 1,200 milligrams of calcium per day. For example, one cup of cooked spinach, one cup of nonfat plain yoghurt, one cup of cooked black-eyed peas, a kiwi and a handful of blackberries add up to 1,046 milligrams of calcium for only 450 calories – far fewer than if you tried to meet the same requirement from full-fat dairy sources.

Keep in mind, too, that high-protein diets may cause loss of calcium, leading to osteoporosis and kidney stones. On the other hand, a diet rich in fruits and vegetables tends to inhibit urinary excretion of calcium.

So, be smart about how you incorporate calcium-rich foods into your weight-loss regime. Read labels, avoid saturated fat and added sugars, keep track of calories, and make sure your body retains the calcium you consume by including plenty of healthy, low-calorie, high-fiber fruits and vegetables. And don’t fall for high-fat foods being marketed as diet wonders. Otherwise, the only thing you’ll lose is further ground in the battle of the bulge.

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Chew on This: Not Your Everyday Sweetener

unrecognizable male hand adding sweetener to cup of coffee
Sweeteners can be used to “liven” up our food and give us the sugar fix we’re looking for without actually having sugar.

Sweetener, cavity, tooth decay, chewing gum, natural sweetener, artificial sweetener, sugar substitutes
Raise your hand if you have a sweet tooth? Oh c’mon, I know you do. My hand definitely shoots right up. I love sugar to its fullest, from cereals to candy and chewing gum, I pass my daily dosage of sugar early in the morning. Why is it we love sugar so much? Our taste buds are so accustomed to the sweet tastes that we drop on them all the time that regular food is downright boring to the palate. We owe much of this to our excessive sugar intake, but we can do something to curb and, maybe even, replace the extra intake of sugar. There are plenty of sugar substitutes that can help bring us a healthier and more balanced diet.
Sweeteners can be used to “liven” up our food and give us the sugar fix we’re looking for without actually having sugar. In the past, artificial sweeteners have been the main source used as sugar substitutes but many have not been able to mimic the taste of sugar. These artificial sweeteners cannot be used for baking and do not have the same feel or texture as sugar. For that and many other reasons, we quickly give in to our sugar cravings and go back to the real thing. The most commonly used sweeteners are saccharin and aspartame. These have been “sufficient” for many people, but we continue to seek better alternatives that taste just like our sugar friend.
Xylitol is a naturally occurring substitute that many people do not know about. It looks and tastes just like sugar but doesn’t carry the unhealthy side effects such as tooth decay and cavities that come from excessive amounts of sugar. It’s healthier for us and is an easier way for us to cut back on calories and will help satiate the sugar cravings we all get. Xylitol can be used to bake all your favourite foods and is in crystalline form just as we are used to sugar.
Sugar is a huge part of many of our lives but causes problems when eaten too much. Diabetes in kids is a growing problem and is partly due to eating too many sugary foods and a lack of exercise. Weight gain among children and adults can be attributed to sugary and fatty foods. Sugar poses a problem for all, but if consumed in proper doses, then it is not bad for us at all.
Other than Xylitol, there are many other natural sweeteners we can turn to that will give us the sugar we need. Honey, fruit juices, maple syrup, and fructose are other alternatives that many use to substitute for regular sugar. Natural sweeteners are a healthy alternative to regular sugar. Remember that consumption is the key. Any food, including sugar, consumed in moderate amounts is not harmful.
So it’s up to each person to take care of their body and watch the amounts of sugar eaten. Sugar is in most foods and that’s why we like to eat it so much. We can be responsible for the amount of sugar that we consume and have artificial or natural sweeteners if desired.
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Your Best Key To A Healthy Diet: Variety

close up of salad in plate
Your Best Key To A Healthy Diet: Variety

It has been said that variety is the spice of life, and that is certainly true when trying to eat a healthy diet. No one likes to eat the same thing day after day, and boredom is the enemy of a healthy diet.

Fortunately for those trying to follow a healthy diet, there is plenty of variety to be had in healthy foods. In addition to the hundreds of varieties of fruits and vegetables available at the average grocery store, there is a wide variety of beans, lentils, nuts, meat…

It has been said that variety is the spice of life, and that is certainly true when trying to eat a healthy diet. No one likes to eat the same thing day after day, and boredom is the enemy of a healthy diet.

Fortunately for those trying to follow a healthy diet, there is plenty of variety to be had in healthy foods. In addition to the hundreds of varieties of fruits and vegetables available at the average grocery store, there is a wide variety of beans, lentils, nuts, meat, dairy products, fish, and poultry. There is no need for boredom to set in when pursuing a healthier lifestyle.’

The key to enjoying a variety of foods while eating healthy is to plan meals carefully and be sure to use the many varieties of foods that are available. Using a combination of fresh fruit, vegetables, meats, and whole grains, it is possible to create a fresh, exciting, and healthful meal every day of the week.

fruit salad in white ceramic bowl

Nutritionists often stress the importance of a varied diet, both for nutritional and psychological reasons. A varied diet is essential for good health since different types of foods contain different types of nutrients. And following a varied diet is important to your psychological well-being as well, since feeling deprived of your favorite foods can lead you to give up your healthy lifestyle.

It is much better to continue eating the foods you like but to eat them in moderation. Instead of giving up that juicy bacon, for instance, have it as an occasional treat, perhaps pairing it with an egg-white omelet instead of a plateful of scrambled eggs. As with everything else in life, good nutrition is a tradeoff.

It is important for everyone to eat foods from the five major food groups each and every day. The five food groups identified by the USDA include grains, vegetables, fruits, milk and dairy, and meat and beans. Each of these food groups contains specific nutrients, so it is important to eat a combination of these foods to ensure proper levels of nutrition.

plates with various raw meat with spices on table

Of course, simply choosing foods from the five food groups is not enough. After all, a meal from the five food groups could include cake, candied yams, avocados, ice cream, and bacon. Although all five food groups are represented, no one would try to argue that this is a healthy day’s menu. Choosing the best foods from within each group, and eating the less healthy foods in moderation, is the best way to ensure a healthy and varied diet.

For instance, choosing healthy, lean meats is a great way to get the protein you need without consuming unnecessary fat and calories. And removing fat and skin from chicken is a great way to eliminate extra fat and calories.

When choosing bread and cereals, it is usually best to choose those that carry the whole grain designation. Whole grains, those that have not been overly refined, contain greater nutritional qualities and fewer sugars.

In addition, many grains and cereals are fortified with additional vitamins and minerals. While this vitamin fortification is important, it should be seen as a bonus, not as a substitute for a proper diet. Many foods are supplemented with important nutrients such as calcium (essential for strong bones and teeth) and folic acid (important in preventing birth defects).

Substituting healthier foods for less healthy ones is a cornerstone of a healthy diet. For instance, substituting lean cuts of meat for fattier ones, and substituting skinless chicken or turkey breast for less healthy drumsticks, is a great way to maximize nutrition without sacrificing good taste.

No matter what your reason for following a healthy diet, or what your ultimate fitness goals may be, you will find that a good understanding of nutrition will form the basis of your healthy diet. Understanding how the various food groups work together to form a healthy diet will go a long way toward helping you meet your ultimate fitness goals. Whether your goal is to run a marathon, lose ten pounds or just feel better, knowledge is power, and nutritional knowledge will power your diet for the rest of your life.

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Joe Doe in London, England purchased a

Ninja Silhouette

About 9 hours agoe
Ninja Silhouette 9 hours ago

Joe Doe in London, England purchased a

Joe Doe in London?

Joe Doe in London, England purchased a

Joe Doe in London?

Joe Doe in London, England purchased a