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Category Archives: Health

Get Rid Of Bad Eating Habbit using These Tips

A number of the individuals who attempt to shed pounds say that they are sugar addicts. They eat a ton of sugary nourishments and this is preventing them from getting more fit regardless of the amount they work out. On the off chance that somebody can defeat this sugar wanting doubtlessly he/she will have the capacity to achieve weight reduction objective much less demanding. On the off chance that you are one of those individuals who can’t quit eating sugar then I feel that this article for you. Here you will figure out how you can dispose of this terrible dietary pattern and begin changing your life.

Initially thing to do is to really consider this sugar wanting thing. Think what is preventing you from this unfortunate propensity. Do sit in front of the TV with a sugary thing in your grasp? Do you eat sugar when you feel focused? Do you eat late before dozing? At that point you ought to think about an approach to get around this. On the off chance that you don’t what truly preventing you from getting to your objective you won’t have the capacity to conquer it, however in the event that you know precisely what you ought to concentrate on and illuminate then there is an opportunity to beat this hindrance and get to your objective.

Here are the steps you can follow to make a real change in your life:

1- Think of what you really want not what you don’t want, write it done e.g. “I want to lose 30 pounds by next September”

2- Think of the possibility to achieve what you want as it is not wize to set an impossible goal or you will be depressed very soon.

3- Do you have the required resources to achieve your goal or you lake something. For example do you time every day to walk in open air?

4- Is there anyone around you who could cause a problem that may stop you from achieving your goal?

5- Think of what your life will look like when you get what you want, do you really it? Do you really want it?

6- Write down a plan including daily tasks to get to the point you really want. Follow your progress daily and do more work next day if you skipped something today.

Thinking this way and coming out with a good plan to follow and overcome anything that stops between you and your goal is very important. I you dealing with the wrong part of life then you will not get good results and this make lead to losing faith in yourself and you may think that you are a big loser but you are not it just the fact that you didn’t spend enough time at the beginning to set the right plan.

Women Post Workout Nutrition

There is such a great amount of disarray about what to and what not to eat post-workout. The essential thing to recall is that ladies have distinctive nourishment needs than men. Realizing what to eat and when to eat it is an imperative part in figuring out how to how to carry on with a fit and solid way of life.

The nourishments we refuel our body post-practice are essential in addressing our body’s needs.

How about we understand this befuddling theme by examining the fundamental reasons why we workout. For me, and I think I talk in the interest of MOST of the total populace, there are 3

principle motivations to work out :

1. Enhance wellbeing

2. Enhance body structure

3. Enhance execution

We need to focus on what our body experiences during exercise in order to determine what nutrients are needed for the body. During an intense workout, we are breaking down muscle tissue (protein breakdown), essentially damaging the tissues. This sounds bad, but this is actually what makes us lean and muscular, stronger and fitter. But this damage needs to be repaired and the muscle rebuilt (protein synthesis).

Essentially, post-workout women fitness nutrition needs to do 3 things:
1. Replenish glycogen (our body uses fuel when exercising and uses our glycogen stores for fuel)
2. Stop protein breakdown (or catabolism)
3. Promote protein synthesis (build and repair)

Muscle building occurs when our body receives a positive protein balance during recovery. Protein synthesis is triggered (while protein breakdown is suppressed) when we consume the right type of nutrients after exercise. Let’s also remember that our body depletes stored carbohydrates (glycogen) during exercise, which need to be refilled, meaning our body NEEDS protein and carbohydrates post-workout.

During exercise and post-exercise, our blood circulates more rapidly to our muscle, especially the muscles being trained. If we strategically put the nutrients needed for building and repair into our bloodstream at the right times, our body will effectively be able to recover and replenish more efficiently.

This brings us to the “window” of opportunity. During this window, our muscles are primed to accept nutrients that can stimulate muscle repair and growth. Research suggests this window is opened immediately after a workout. While protein synthesis lasts for up to 4 hours, our body will receive the most benefit from nutrients within two hours after exercises. If you wait too long to refuel your body, a decrease in glycogen storage and protein synthesis occurs.

So What Should I Eat?

Let’s recall what it is that we are trying to achieve with post-workout women fitness nutrition:
1. Replenish glycogen
2. Stop protein breakdown
3. Promote protein synthesis

This tells us we need carbohydrates to replenish and protein to prevent further breakdown and promote rebuilding.

FUN FACT: Rosemary may decrease the presence of harmful fats that form during cooking

BUILD AND REPAIR FOR A PROPER WOMEN FITNESS NUTRITION PLAN!

Because our window is small, we need to ensure we have quick digesting carbohydrates and quick digesting protein post-workout for women fitness nutrition. Sources such as isolates and dextrose, or a recovery drink, are best taken at this time. You can make your own recovery drink with protein powder and dextrose or stick to whole foods such as fish and white rice. Whole foods digest slowly, which is why most fitness enthusiasts choose liquid post-workout over whole foods.

We want to continue to take advantage of the two-hour “window”, and therefore consume whole foods within two hours of exercising. Because we are still in prime building and repairing mode, we again want to have a quick digesting protein and some form of carbohydrates. I choose to eat complex carbohydrates here as I have already replenished my glycogen stores with a recovery drink and want to ensure I am not consuming too many calories that will in turn be stored as fat.

**Start with 30 grams of carbohydrates and 20 grams of protein for a recovery meal immediately following your workout.

Forgetting to properly fuel your body is a detrimental step in your women fitness nutrition plan. It can set you back and hinder your progress. If you want to be the best you, you will remember the tips I have suggested and start implementing them right away into your women fitness nutrition plan for optimal results.

One of the hardest things to do is plan entire meals that are healthy. I provide easy to follow recipes and meal plan ideas to help make it easier for you to stay on your fitness diet while still having tasty food.

 

Low Calorie Fruits

Fruits are a fundamental in our every day diets. Females between the age of 19 and 50 years of age require 7-8 products of the soil servings every day and guys between the ages of 19 and 50 require 8-10 leafy foods servings for every day. Is it accurate to say that you are getting the required measure of servings every day? Likely not! A great many people don’t! Lamentably many Diet Plans express that an excessive number of organic products are stuffed with sugars and carbs, keeping in mind this is valid, they are still required. So look at these low sugar and low calorie natural products to join into your day by day feast arrange.

Apricots

These delicious fruits contain only 17 calories per 1 apricot, as well as vitamin C, vitamin A, and iron. You can either eat these alone (raw) or you can incorporate them into your daily meal recipes.

Cherries

We don’t mean go buy a can of cherries soaking in syrup! Go to your local grocery store and buy a bag of fresh cherries! One cup of cherries is only 74 calories and these are loaded with anti-inflammatory and anti-aging anticancer compounds. They also contain Vitamin A, Calcium, Vitamin C, and iron.

Honeydew Melon

These are my favorite! Honeydew melon is like nature’s dessert! This sweet and delicious melon only contains 61 calories per 1 cup of chopped cubes, Vitamin C, Vitamin A, Iron, and Calcium.

Raspberries

Another one of my favorite snacks! These are perfect for on-the-go snacks too! Just throw them into a Ziploc bag and off you go! At our Calorie Counter, there are only 10 calories in 10 raspberries – that’s 1 calorie per raspberry! They also contain Vitamin C and iron.

Peaches

Another delicious snack and perfect for on-the-go as well as low-calorie diets! Peaches contain only 38 calories per peach as well as Vitamin C, iron, Vitamin A, and calcium.

 

Why Balance Training?

Each body hears a great deal about the significance of keeping your heart and lungs solid, yet the vast majority of us never caught wind of how critical is to keep our adjust framework sound. The adjust framework incorporates every one of the faculties in your body that tell how you move, the cerebrum that engorge on assembling the data and obviously the muscles that control the development.

In spite of the fact that it not resemble this sort of framework need practice, it’s simply not genuine. Keep in mind when you were a child all the open air action you did? Strolling along dividers, hopping, turning and climbing, those are various types of practice.

On the other path, as grown-ups we never hone our adjust framework as it needs. What can bring about various medical issues and obviously aggravates our adjust much.

So how might you prepare you adjust framework and keep it solid? No requirement for handstand or other complex activities

You can discover a variety of physical exercises that will keep your adjust framework solid. All you have to do is quite recently work on moving around openly and increment the quality in your legs and body.

The preparation shouldn’t take a great deal of time of your day. Only a couple of minutes on more than one occasion a day will make an enormous distinctive, however you will see that when you begin preparing it every day you might want to include additional time and prepare much more.

Who can benefit?

Well, pretty much everyone! People of all ages and fitness could benefit from balance training. It doesn’t matter if you are young or old, you can benefit from a healthy balance system. Balance system that is in a good shape will help you to move more freely and confidently, and will give you more energy and strength.

Keeping your balance system is extremely important if you are having problems due to illness such as joint pains, weakness or dizziness. Balance training could help you get back to normal and overcome the feelings of stiffness or unsteadiness.

Try to remember when you were a kid, what were the things you and your friends challenge each other to do? Things like “how long can you hop on one foot?” or “who can walk on the edge of the sidewalk the longest without falling?” You never called it balance training but that is exactly what it was. Activities like these helped you to develop your balance and stability.

Today any top athlete in the world is improving his balance and saying how much it helped them to improve their performance in their sport and any fitness expert will tell you that good balance goes hand in hand with strong core.

You don’t have to be the best athlete in the world to add some balance training to your workout routine. There are a lot of simple exercises you can do at your home or at the gym without any special equipment that will improve your balance.

What are the benefits of balance training?

The scientific word is: proprioception, but let’s make it easy, what it means is the ability of the body to interpret and use information about his position in space, that’s all.

By using a complex system of environmental feedbacks, cues in the bottom of the feet the relation of the inner ear to gravity and of course what you are able to see, your body sense what kind of muscles to activate or deactivate so he could stay in the position we want.

If you would like to improve your balance you can use a balance ball, or even just train on standing on one foot, walking on a small stick anything that will make you think and stay in balance, I recommend you to try yoga.

 

Recipe Food for Lower Cholesterol Levels

One of the most serious issues individuals who experience the ill effects of elevated cholesterol levels have is the manner by which to deal with their eating routine. Clearly a few changes should be made to what they expend on an every day bases, however it is generally a great deal less demanding said than done. Fine, regardless of the possibility that you work entire days, planning heart sound night dinners is not unthinkable, but rather getting enough of the correct sort of nourishment in amid the day can be intense – particularly if there is a cafeteria or candy machine at work. Since there are awesome lunch formulas that require right around zero push to make and, in view of specific qualities particular to some of their fixings, can really bring down it, it is not un-possible, however.

Here are three of those mysterious sustenances and a formula that joins them into the ideal lunch.

Avocado

What makes avos particularly suited to a cholesterol lowering diet is the fact that it is a great source of monounsaturated fat that has been shown to raise your HDL (good cholesterol levels) while lowering your LDL (bad cholesterol levels). It is also packed full of beta-sitosterol which significantly reduces the amount of cholesterol the human body absorbs from food.

Mangos

Mangos are chock full of vitamin C, pectin and fiber which make them great at increasing your HDL levels and triglycerides in the blood while lowering LDL levels.

They also contain potassium which helps regulate the heartbeat and blood pressure by increasing blood flow to the nervous center of the body.

Nuts

Like avos, various nuts, including walnuts, cashews and almonds, contain high levels of monounsaturated fats, vitamin E, magnesium and copper, all of which have been proven to improve heart health. Walnuts, in particular, also contain omega-3s.

Recipe for Avocado, Mango and Chicken Salad

Salad Ingredients:

  • ½ ripe avocado
  • ½ ripe mango
  • 1 chicken breast
  • ½ red pepper
  • 1 – 2 Tbl spring onion – thinly sliced
  • 1 cup baby spinach leaves
  • ¼ cup chopped, roasted walnuts or cashews

For the marinade:

  • ¾ cup plain, unsweetened yoghurt
  • 2 tsp curry powder (hot or mild, depending on your tastes)
  • 2 tsp honey

Directions:

(Prepare the chicken the previous evening to save time in the morning)

  1. Combine all the ingredients for the marinade and mix well.
  2. For the salad dressing, remove 1/3 of the mixture and season with salt and pepper. Add a dash of olive oil and apple cider vinegar and store in a separate container.
  3. Slice the chicken breast into strips, season well and marinade for 30 min
  4. Fry the chicken until cooked through but still moist inside and set aside.
  5. When the chicken has cooled completely, store in the fridge until the next morning.

(The next morning)

  1. Wash and slice the rest of the salad ingredients into bite-sized pieces and place in a container (you can add the chicken but don’t add the dressing yet since it will make the lovely crispy salad wilt).
  2. When you’re ready to enjoy your lunch, just mix everything, sprinkle on the roasted nuts and watch the rest of the office drool in jealousy.

Armed with recipes that lower cholesterol like this one you can bring your LDL levels back down in no time, and still enjoy delectable food.

 

Benefits of Olive Oil for Health

Faultless may be the correct word, when we discuss olive oil for it is immaculate and rich, attributable to its exceptionally lovely brilliant coating, astounding taste and high supplement esteem. The advantages of olive oil are unparalleled and examine uncovers new advantages each day. Everything we can state is that we are simply beginning to distinguish olive oil medical advantages and have far to run with this relationship. After all it is the cornerstone to one of the most seasoned living human advancements on the planet, the Mediterranean development.

Olive oil is far more than just cholesterol free cooking oil; it has numerous medical advantages and settles on it for superb decision of oil for different individuals with various types of medical issues. Likewise, it serves as a preventive measure for a great deal of issues that can jump out at a fit as a fiddle individual.

Types 2 Diabetes

Individuals with diabetes are normally recommended a low fat eating regimen. What makes a difference is the sort of fat. Individuals expending olive oil rich weight control plans were found to have half less shot of having sort 2diabetes.

Strokes
After a research including over 7000 people, it was found that people who consumed olive oil regularly in cooking as well as dressing has a 41% lower risk of a heart stroke.

Ageing of the heart
A diet rich in olive oil helps keeping the arteries of the blood healthy which in turn slows down the process of the ageing of heart with increasing age of a person.

Osteoporosis
A decrease in bone mass characterises osteporosis. Mostly prevalent in women, the bone density decreases with increasing age. Consuming olive oil helps thickens bones and thus helps fight osteoporosis.

Depression
There are a lot of physical health benefits of consuming olive oil, but not known to many people is the facts that, olive oil helps prevent depression as well. Higher consumption of olive oil, according to a study done by Spanish researchers, helps protect from mental illness.

Metabolic Syndrome
Metabolic syndrome is a combination os abdominal obesity, high blood pressure, abnormal cholesterol and high blood sugar.

A new study done about the effects of olive oil on human body in context to the metabolic syndrome revealed that it can reduce the risk of this disease. A Mediterranean style diet including fruits, vegetables, whole green cereals, low fat dairy products regularly and fish, poultry, legumes weekly works best with olive oil to keep the risk of metabolic syndrome away.

Alzheimer’s Disease
Various studies have indicated that oleocanthal in extra virgin olive oil reduces the risk of Alzheimer’s disease and cognitive decline that comes with ageing.