Diet rules

     Hi, everybody !

If you want to be always in a good shape, and loose some extra pounds, it is necessary to follow some rules of a healthy diet.

     1. It is necessary to eat only when when you are really hungry

This is one of the most important rules. If you want to loose extra pounds, eat only when you feel the real hunger,not when somebody  offers to you a chocolate or when you invited to eat with somebody.

Try to eat a small portions, but frequently, at least 5 times a day. As a snack it is possible to choose apple or a low fat yogurt.

      2. You need to know how to chew as well

 The food needs to be chewed carefully. No need to swallow a whole pieces of food. Carefully chewed food gives us two huge benefits. First of all, the stomach will digest food quicker and easier, and secondly, you won't overeat and as a result not gonna get fat. The satiety feeling comes in 20 minutes after meal, and during this time, you can over fill your stomach. If you noticed that you are stuffed when you are done eating, you should teach yourself to chew food carefully.

      3. Products need to be combined

Many products are contraindicated to be use in common. For example, milk, cabbage and grapes – are incompatible, they ferment, and if you eat them all together, you'll have some problems with your stomach.

      4. Water and food at the same time it isn't correct

     If you during food surely drink water, refuse this habit. Water that you drinking during your meal, disturb digestion that negatively affects your health.

      5. Drinks should be healthy

 During the meal you shouldn't drink anything, even juice, coffee and tea. If you got used to drink a tea or coffee cup after your meal, you should wait for at least 30 minutes.

     6. Trick yourself visually

If you can't teach yourself to eat the small portions because half empty plate upsets you, take a smaller plate, for example a dessert plate.

     7. When I eat, I am deaf and silent.

During your meal it is necessary to concentrate on your meal only, not talking and watching TV. Overeating is excluded in this case.

     8. Stress jamming – leads to a new stress

When you have a stress it is difficult to control your emotions. And it's impossible to check what kind of food and how much you ate. It leads to weight gain.

Healthy Muscles Matter

 

   Basic facts about muscles

     Did you know you have more than 600 muscles in your body? These muscles help you move, lift things, pump blood through your body, and even help you breathe.

    When you think about your muscles, you probably think most about the ones you can control. These are your voluntary muscles, which means you can control their movements. They are also called skeletal (SKEL-i-tl) muscles, because they attach to your bones and work together with your bones to help you walk, run, pick up things, play an instrument, throw a baseball, kick a soccer ball, push a lawnmower, or ride a bicycle. The muscles of your mouth and throat even help you talk!

     Keeping your muscles healthy will help you to be able to walk, run, jump, lift things, play sports, and do all the other things you love to do. Exercising, getting enough rest, and eating a balanced diet will help to keep your muscles healthy for life.


   Different kinds of muscles have different jobs

     Skeletal muscles are connected to your bones by tough cords of tissue called tendons (TEN-duhns). As the muscle contracts, it pulls on the tendon, which moves the bone. Bones are connected to other bones by ligaments (LIG-uh-muhnts), which are like tendons and help hold your skeleton together

     Smooth muscles are also called involuntary muscles since you have no control over them. Smooth muscles work in your digestive system to move food along and push waste out of your body. They also help keep your eyes focused without your having to think about it.

     Cardiac (KAR-dee-ak) muscle. Did you know your heart is also a muscle? You have no control over this muscle. It pumps blood through your body, changing its speed to keep up with the demands you put on it. It pumps more slowly when you’re sitting or lying down, and faster when you’re running or playing sports and your skeletal muscles need more blood to help them do their work.


   Why healthy muscles matter to you

     Healthy muscles let you move freely and keep your body strong. They help you to enjoy playing sports, dancing, walking the dog, swimming, and other fun activities. And they help you do those other (not so fun) things that you have to do, like making the bed, vacuuming the carpet, or mowing the lawn. Strong muscles also help to keep your joints in good shape. If the muscles around your knee, for example, get weak, you may be more likely to injure that knee. Strong muscles also help you keep your balance, so you are less likely to get hurt by slipping or falling. And remember—the exercises that make your skeletal muscles strong will also help to keep your heart muscle strong!

   What can go wrong?

     Injuries
     Almost everyone has had sore muscles after exercising or working too much. This is known as muscle strain. Muscle strains can be mild (the muscle has just been stretched too much) to severe (the muscle actually tears). Maybe you lifted something that was too heavy and the muscles in your arms were stretched too far. Lifting heavy things in the wrong way can also strain the muscles in your back. This can be very painful and can even cause an injury that will last a long time and make it hard to do everyday things. The tendons that connect the muscles to the bones can also be strained if they are pulled or stretched too much. If a ligament (remember, they connect bones to bones) is stretched or pulled too much, the injury is called a sprain. Most people are familiar with the pain of a sprained ankle. Contact sports like soccer, football, hockey, and wrestling can often cause strains. Sports in which you grip something (like gymnastics or tennis) can lead to strains in your hand or forearm.

     Diseases
     A number of diseases can affect your muscles. Some, like muscular dystrophy (DIS-truh-fee) and Pompe (POM-pay) disease, affect the muscles directly. Other diseases, like polio (POH-lee-oh) and multiple sclerosis (skli-ROH-sis), attack the nerves that control the muscles, so that the muscles become weak or paralyzed. Muscles that are not used can get smaller and weaker. This is known as atrophy (A-truh-fee). If you have ever had a cast on your arm or leg, you might have noticed that the muscles in that arm or leg were smaller when the cast came off. It’s important to exercise your muscles after an injury like this, so that they will grow back to the right size and work the way they should.

   How do I keep my muscles healthy?

     Exercise
     When you make your muscles work by exercising, they respond by growing stronger. They may even get bigger by adding more muscle tissue. This is how bodybuilders get such big muscles, but your muscles can be healthy without getting that big. There are lots of things you can do to exercise your muscles. Walking, jogging, lifting weights, playing tennis, climbing stairs, jumping, and dancing are all good ways to exercise your muscles. Swimming and biking will also give your muscles a good workout. It’s important to get different kinds of exercise to work all your muscles. And any exercise that makes you breathe harder and faster will help exercise that important heart muscle as well! Try to get 60 minutes of exercise every day. It doesn’t have to be all at once. You can exercise several times during the day, as long as you get 60 minutes worth of exercise by the end of the day.

     Eat a healthy diet
     You really don’t need a special diet to keep your muscles in good health. Eating a balanced diet will help manage your weight and provide a variety of nutrients for your muscles and overall health. A balanced diet:

• Has a lot of fruits, vegetables, whole grains, and fat-free or low-fat milk and dairy products.

• Includes protein from lean meats, poultry, fish, beans, eggs, and nuts.

• Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.

     

     Prevent injuries
     To prevent sprains, strains, and other muscle injuries:

• Warm up and cool down. Before exercising or playing sports, warm-up exercises, such as stretching and light jogging, can make it less likely that you’ll strain a muscle. They are called warm-up exercises because they really do make the muscles warmer—and more flexible. Cool-down exercises loosen muscles that have tightened during exercise.

• Wear the proper protective gear for your sport, for example pads or helmets. This will help reduce your risk for injuring your muscles or joints.Remember to drink lots of water while you’re playing or exercising, especially in warm weather. If your body’s water level gets too low (dehydration [dee-hahy-DREY-shun]), you could get dizzy or even pass out. Dehydration can cause many medical problems.

• Remember to drink lots of water while you’re playing or exercising, especially in warm weather. If your body’s water level gets too low (dehydration [dee-hahy-DREY-shun]), you could get dizzy or even pass out. Dehydration can cause many medical problems.

• Don’t try to “play through the pain.” If something starts to hurt, STOP exercising or playing. You might need to see a doctor, or you might just need to rest the injured part for a while.

• Be careful when you lift heavy objects. Keep your back straight and bend your knees to lift the object. This will protect the muscles in your back and put most of the weight on the strong muscles in your legs. Get someone to help you lift something heavy.

     Start now
     Keeping your muscles healthy will help you have more fun and enjoy the things you do. Healthy muscles will help you look your best and feel full of energy. Start good habits now, while you are young, and you’ll have a better chance of keeping your muscles healthy for the rest of your life.


     Definitions

     Atrophy (A-truh-fee). Wasting away of the body or of an organ or part, as from defective nutrition, nerve damage, or lack of use.

    Cardiac (KAR-dee-ak) muscle. The heart muscle. An involuntary or smooth muscle over which you have
no control.

    Dehydration (dee-hahy-DREY-shun). A condition that occurs when you lose more fluids than you take in. Your body is about two-thirds water. When you get dehydrated, it means the amount of water in your body has dropped below the level needed for normal
body function.

    Ligament (LIG-uh-muhnt). Tough cords of tissue that connect bones to other bones at a joint.
Multiple sclerosis (skli-ROH-sis) (MS). A nervous system disease that affects your brain and spinal cord. It damages the myelin sheath, the material that surrounds and protects your nerve cells. This damage slows down or blocks messages between your brain and your body, leading to the symptoms of MS.

    Muscular dystrophy (DIS-truh-fee) (MD). A group of more than 30 inherited diseases that cause muscle weakness and muscle loss. Some forms of MD appear in infancy or childhood, while others may not appear until middle age or later. Most people with MD eventually lose the ability to walk.

    Polio (POH-lee-oh). A disease caused by a virus that attacks your nervous system. It most commonly affects young children. In rare cases, polio infection can cause paralysis. Polio vaccination will protect most people for life. The United States and most other countries eliminated polio decades ago, except for rare cases.

    Pompe (POM-pay) disease. A rare genetic disorder that results in profound muscle weakness. The heart and skeletal muscles are most affected.

    Skeletal (SKEL-i-tl) muscle. Muscles that attach to bones.

    Sprain (spreyn). A stretched or torn ligament. Ankle and wrist sprains are common. Symptoms include pain, swelling, bruising, and being unable to move the joint.

    Strain (streyn). A stretched or torn muscle or tendon. Twisting or pulling these tissues can cause a strain. Strains can happen suddenly or develop over time. Back and hamstring muscle strains are common. Many people get strains playing sports.

    Tendon (TEN-duhn). Tough cords of tissue that connect muscles to bones.

    Voluntary muscles. Muscles that you can control.

Best Stretching Exercises

      Most people imagine strength trainers to be muscle-bound, lacking in mobility and grace­ful posture. Indeed, many strength trainers who neglect to stretch do fit that image. Stretching is highly beneficial for anyone involved in strength training. Not only does it provide numerous health benefits but it can also enhance your muscle size and shape. This chapter gives you a thorough checklist on safe, effective and best stretching exercises and explains exactly what happens in your muscles when you stretch. Finally, it gives you a step-by-step guide to the essential stretches that will benefit your workouts.

      Why stretch?

The benefits of a good stretching program include:

•     Reduced risk of muscle strain, joint injuries and back problems.

•     Reduced post-exercise muscle soreness.

•     Speedier recovery.

•     Increased range of motion and co-ordination.

•     Greater strength gains due to greater range of motion. improved body awareness.

•     Better physical and mental relaxation.

     How can stretching help enhance muscle size and shape?

     Incorporating key stretches into your strength­ training program will result in greater muscle growth and the enhancement of muscle shape. Failing to stretch will not only, limit your range of motion but also your growth rate.

     Stretching elongates the fascia, a strong protective sheath of connective tissue covering all muscles and their cells, allowing the muscle underneath room in which to grow. Fascia tissue can become thick and tough if the muscles are not stretched and are subjected to a limited range of motion. The best time to stretch the fascia is when the muscles are very' warm and 'pumped' (i.e. full of blood). This occurs during and after a workout, so stretch between and after sets, and at the end of your training session.

     Stretching exercises for flexibility
     Stretching increases flexibility, giving the muscles and joints a greater range of motion. It can1 prevent muscle soreness and promote faster recovery between workouts, helping to release1 lactic acid from the muscle cells into the bloodstream so that it does not hinder further: muscle contraction. Therefore, stretching during your workout may enable you to train harder and longer.

     Stretching improves posture as well, and gives the body a more athletic or graceful appearance instead of that clumsy awkward gait that many bodybuilders develop.
How do muscles stretch?

     The muscles contain receptors called muscle I spindles, which register information about the, muscle's length and rate of change of length.

     One of their main jobs is to protect the muscles from injury. So whenever there is a rapid change in muscle length, a reflex action is set up to shorten or contract it instead.


How to perform stretches

     You should only stretch when your body is warm and the muscle is receiving an increased blood flow. Stretching a cold muscle increases the risk of injury and reduces the effectiveness of the stretch. Here are some basic guidelines:

     Ideally, stretching should be done after a workout and also in-between sets.
     Alternatively, stretch in-between workouts as a separate session but only after a thorough warm-up - 5-10 minutes of some light aerobic activity.
     Perform static stretches and avoid bouncing. This is a far safer method of stretching a muscle than ballistic movements.
     Gradually ease into position, all the time focusing on relaxing the muscle.
     Stretch only as far as is comfortable and then hold that position. As the muscle relaxes, ease further into the stretch, gradually increasing the range of motion.
     Never hold your breath. Exhale and relax as you go into the stretch and then breathe normally.
     Never go past the point of discomfort or pain. You could pull or tear the muscle/ tendon.
     Stretches performed at the end of a work­out, or during a separate session, should be held for 30 seconds or more to allow stretching in the connective tissue and muscle.
     Release from the stretch slowly.

     Quadriceps

•     Hold on to a sturdy support.

•     Bend one leg behind you and hold the ankle.

•     Keep your thighs level, knees close, and push your hips forwards until you feel a good stretch.

•     Repeat on the other side.

     Adductors

•     Sit on the floor and place the soles of your feet together.

•     Hold on to your ankles and press your thighs down using your elbows. Keep your back straight.

      Hamstrings

•     Sit on the floor with one leg extended and the other leg bent.

•     Keeping your back straight and flat, bend forwards from the hips. Reach down towards your foot.
•     Flexing your foot will increase the stretch on the calf.

•     Repeat on the other side.

     Hip Flexors

•     From a kneeling position, take a large step forwards so that your knee makes a 90° angle and is directly over your foot.

•     Keep your body upright and press your rear hip forwards, keeping it square.

    Repeat on the other side.

     Hips/glutes

•     Sit on the floor and cross one foot over your straight leg.

•     Place your elbow on the outside of the bent knee and slowly look over your shoulder on the side of the bent leg.

•     Keep your opposite arm behind your hips for stability.

•     Apply pressure to the knee with your elbow

  Repeat on the other side.

     Calves

•     From a standing position, take an exaggerated step. forwards, keeping your rear leg straight. Hold on to a wall for support if you wish.

•     Your front knee should be at 90° and positioned over your foot.

•     Lean forwards slightly so that your rear leg and body make a continuous line.

    Repeat on the other side.

     Neck

•     In a seated position, take your hand and gently pull your head towards your shoulder - i.e. your ear towards your shoulder.

•     Apply gentle pressure with your arm over your head.

    Repeat on the other side.

     Upper Back

•     Hold on to an upright support at waist height with your arms straight.

•     Bend at the hips until your torso is parallel to the floor.

•     Gently pull back, ensuring your back is flat.

     Lower Back

•     Lie on your back, knees bent and arms straight out to each side.

•     Rotate both legs to each side, keeping your head, shoulders and arms in contact with the floor.

       Shoulders

•     Grab one elbow with your opposite hand.

•     Gently pull it across your body, aiming the elbow towards the opposite shoulder.

    Repeat on the other side.

     Chest/Biceps

•     With your arm fully extended, hold on to an upright support at shoulder level.

•     Gently turn your body away from your arm, pressing your shoulder forwards.

    Repeat on the other side.

     Triceps

•     Place one hand between your shoulder ­blades, hand pointing downwards and elbow pointing upwards.

•     Use your opposite hand to gently press down on your right elbow until you feel a stretch in the triceps.

     Repeat on the other side.

Core muscles

 


You know core exercises are good for you — but do you include core exercises in your fitness routine? Here's why you should.

      Core exercises are an important part of a well- rounded fitness program. Aside from occasional sit-ups and push-ups, however, core exercises are often neglected. Still, it pays to get your core muscles — the muscles around your trunk and pelvis — in better shape. Read on to find out why.

Core exercises improve your balance and stability 

      Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance and stability, whether on the playing field or in daily activities. In fact, most sports and other physical activities depend on stable core muscles.

Core exercises don't require specialized equipment or a gym membership

      Any exercise that involves the use of your abdominal and back muscles in coordinated fashion counts as a core exercise. A bridge is a classic core exercise. Lie on your back with your knees bent. Keep your back in a neutral position, not arched and not pressed into the floor. Avoid tilting your hips. Tighten your abdominal muscles. Raise your hips off the floor until your hips are aligned with your knees and shoulders. Hold the position for as long as you can without breaking your form.

Core exercises can help tone your abs

Want more-defined abdominal muscles? Core exercises are important. Although it takes aerobic activity to burn abdominal fat, core exercises can strengthen and tone the underlying muscles.

     Strong core muscles make it easier to do most physical activities

   Strong core muscles make it easier to do everything from swinging a golf club to getting a glass from the top shelf or bending down to tie your shoes. Weak core muscles leave you susceptible to poor posture, lower back pain and muscle injuries.

    Core exercises can help you reach your fitness goals

     Aerobic exercise and muscular fitness are the primary elements of most fitness programs. But to have a truly well-rounded fitness program, you should include core exercises in the mix as well. Whether you're a novice taking the first steps toward fitness or a committed fitness fanatic hoping to optimize your results, a well-rounded fitness program is the best way to reach your fitness goals and keep your core muscles in shape.

Hard Core in 4 Weeks

   

        This workout is separated into two sections: core and strength. Perform this total-body workout 3 days a week, but take a rest at least 1 day between each  session. Complete the core exercises first before starting two strength sets.

     The Core Workout 

 1. HALF-KNEELING CABLE CORE PRESS
  (Complete 1 set, holding for 30 seconds each side.)
  Attach a D-handle at chest height to a cable machine. Kneel alongside the machine with one knee (the knee closest to the machine) bent 90 degrees and the other knee on the floor. Grab the handle with both hands, hold it in front of your chest as shown, and brace your abs.
  Slowly press your arms in front of you until they're straight, hold without letting your body rotate, and bring them back to your chest. Turn around and work your other side
Tip: Pause with your arms extended, and don't let your body rotate.

   2. ELEVATED FEET PLANK
  (Complete 10 sets, holding each set for 10 seconds followed by 10 seconds of rest.)
   Start to get into a pushup position, but bend your elbows and rest your weight on your forearms instead of on your hands. Place both feet on a bench. Your body should form a straight line from your shoulders to your ankles. Brace your core by contracting your abs as if you were about to be punched in the gut. Hold this position for 30 seconds—or as directed—while breathing deeply 

  3. ELEVATED FEET SIDE PLANK
 (Complete 5 sets on each side, holding for 10 seconds)
   Lie on your left side with your knees straight. Place both of your feet on a bench.Prop your upper body up on your left elbow and forearm. Position your elbow under your shoulder. Brace your core by contracting your abs forcefully as if you were about to be punched in the gut. Raise your hips until your body forms a straight line from your ankles to your shoulders. Your head should stay in line with your body. Hold this position while breathing deeply. That's one set. Turn around so that you're lying on your right side and repeat.
 

The Strength Workout

    Do 12 reps of exercise 1 and rest for 45 seconds. Then do 12 reps of exercise 2 and rest for another 45 seconds. Repeat until you have completed 3 sets of each exercise.

 

  1. SINGLE-LEG DUMBBELL STRAIGHT-LEG DEAD LIFT
    Grab a pair of dumbbells with an overhand grip, and hold them at arm's length in front of your thighs. Stand with your feet hip-width apart and your knees slightly bent. Raise your right leg slightly off the floor behind you. Your right leg should stay in line with your body for the duration of the move.
    Without changing the bend in your knees, bend at your hips, and lower your torso until it's almost parallel to the floor. Pause, then raise your torso back the the starting position. Complete the prescribed number of repetitions with the same leg, then do the same number on your other leg.

  2. ALTERNATING DUMBBELL OVERHEAD PRESS
    Hold a pair of dumbbells just outside your shoulders, your arms bent and palms facing each other. Set your feet at shoulder width and bend your knees slightly. Press each dumbbell up, one at the time, until your arm is straight. As you lower one dumbbell, press the other one up, in an alternating fashion










   Do 12 reps of exercise 3 and rest for 45 seconds. Then do 12 reps of exercise 4 and rest for another 45 seconds. Repeat until you have completed 3 sets of each exercise.
 

  3.DUMBBELL REVERSE LUNGE
    Grab a pair of dumbbells and hold them at arm's length next to your sides, your palms facing each other.
    Step backward with your right leg. Then lower your body until your front knee is bent at least 90 degrees. Pause, and push yourself back to the starting position. Do all your  reps and repeat with your other leg.

  4. INVERTED ROW
    Use an overhand, shoulder-width grip. Grab a bar that's been secured at about waist height.     Hang with your arms straight, hands positioned above your shoulders, and heels touching the floor. Your body should form a straight line from your ankles to your head. Pull your ankles to your head. Pull your shoulder blades back, and continue to pull with your arms to lift your chest to the bar. Pause, and lower your body back to the starting position.

Health Benefits Of Celery

Health Benefits Of Celery: Lower Blood Pressure And Relieve Stress



     The health benefits of celery are surprising. This vegetable is more nutritious than most people realize. Instead of being forgotten and soggy sitting along side the chicken wings that were ordered, celery should be part of your regular diet. Learn about the great health benefits of celery, and how to incorporate this veggie into your everyday meals and snacks.

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     Nutritional Facts for Celery

     There are only 18 calories in one serving of celery. It actually takes more work for your body to eat and digest this vegetable than the celery contains. It is a good source of riboflavin, vitamin B6, and pantothenic acid. There are also minerals, including calcium, magnesium and phosphorus. It is a very good source of fiber, vitamin A, vitamin C, and vitamin K. Celery also contains folate, potassium and manganese. There is virtually no glycemic load and it is mildly anti-inflammatory. It is also very nutritious and very filling, taking few servings to make you feel satisfied.

     Celery benefits include the high content of vitamin C, which protects your body from inflammation, free radical damage, and even the common cold. There are also potential blood pressure lowering benefits. Celery has actually been used in Chinese medicine as a way to lower blood pressure for centuries. New research in the West is supporting this, in lab tests it was revealed that a compound in celery helps the muscles around blood vessels relax. This allows more space for blood to easily flow, which lowers blood pressure. It also reduces stress hormones.

     Getting Celery into Your Diet

     Celery makes a great snack. Keep in mind that if you are used to snacking on things like chips that it will take your taste buds time to adjust. Try spreading some peanut butter on celery sticks. You can also try adding a little miso paste. Instead of using high fat dressings, dip your celery in hummus. Hummus tastes great and comes in a variety of flavors, a personal favorite is roasted red pepper hummus.

     Simple Celery and Carrots

     You will need:

-2 cups vegetable stock
-4 ounces of chopped celery
-7 ounces chopped carrots
-Sea salt and ground pepper

     Bring your stock to a rapid boil in a medium sauce pot. Add the veggies, letting them cook until the carrots are tender. This usually takes 10 minutes or so. Scoop the vegetables onto a plate, and pour the remaining liquid over the top. Salt and pepper to taste. This simple recipe makes a great side dish for classic country meals. You can also combine it with rice. One serving contains just 49 calories and 14% of your daily recommended amount of fiber.

     The health benefits of celery should be kept in mind. It can lower blood pressure and relieve stress. Celery also offers plenty of vitamins and minerals. It makes an excellent snack food, since not very much is needed before you feel full. Try combining it with peanut butter or hummus to dress it up some. You can also cook simple meals with it.

An Apple A Day

      Most people know that apples are a healthy treat and almost immediately, the old “ an apple a day” adage will come to mind. The health benefits of apples are so widely known that this powerful little fruit has been taken for granted. With so many other competing super foods available today, it might be a good idea to revisit apples. The benefits received from this impressive food might surprise you.

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      Nutrition Information

     Apples are a great low fat and low calorie snack that is high in soluble fiber and Vitamin A. It is also high in potassium and antioxidants. The great thing is that just one medium sized apple is half of the recommended daily intake of fruit. Eating two apples a day fulfills your daily fruit serving and offers potent health benefits. One thing to keep in mind is that, like many fruits, apples have a good amount of sugar and even though the sugar is natural, it should still only be consumed in moderation.

     Pectin

     Pectin is a type of soluble fiber that accounts for many of apples benefits. This fiber not only helps to lower LDL cholesterol, but it can lower it considerably. Some studies have shown cholesterol levels lowered by 15% – 16% if apples are consumed everyday. Fiber also helps to maintain a healthy digestive tract, which, in turn, reduces the risk for any type of digestive cancer such as colon cancer. Pectin will also help maintain healthy blood sugar and insulin levels and therefore helps to reduce the risk of diabetes.

     Weight Loss

     Another thing to note about the fiber content in apples is that it aids many people with their weight loss programs. The high amount of fiber that the apple contains helps to suppress the appetite. When you eat an apple, the fiber works to make you feel more satiated and lasts longer than other types of foods. This then stops cravings for fattening food and evokes healthier cravings.

     Quercetin

     Antioxidants have been shown to be incredibly potent and important for optimal health. Apples contain a type of antioxidant called Quercetin. Quercetin works to help build a strong immune system, which is vitally important during times of stress. It is highly recommended to make sure to eat apples when the stress levels are high.

     An Apple a Day

     The best way to add apples to your diet is to eat them raw and enjoy their natural flavor. Much of the antioxidants and fiber come from the skin, so it is a good idea to keep the skin on the apple no matter how you are using it. You can eat an apple whole, or cut it in halves or quarters. Many people like to add cheese or peanut butter to give more substance to the apple. These great flavors work very well together.

     Another way to add apples to your diet is to slice them up and put them on top of cereal, oatmeal or with a granola bar. The crispness of the apple works well when mixed with grains. Of course, apples are always a welcome addition to any fruit salad. However you decide to enjoy your apple, do not forget to wash it first.

     Good health is something for which most of us aspire. Who does not want to feel good and look good? Sometimes it can seem a little overwhelming as there are so many things being pushed on us to stay healthy that it does not seem possible to keep up with it all. When this happens, it can be a good reminder to get back to the basics. The health benefits of apples are too powerful to ignore. It is easy to have an apple a day

Health Benefits From Ginger

Tips For Getting The Most Health Benefits From Ginger


      Ginger has been used to combat nausea, diarrhea, and bloating for centuries, and more ginger health benefits are being discovered every day. Chinese healers have long known about the ginger health benefits and have valued ginger for it’s medicinal properties. Chinese cooks have savored this pungent spice for the flavor it adds to foods. The active ingredients in ginger are its gingerols and shogaols, and it is these compunds that give ginger it’s amazing health benefits.

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     Nausea and Indigestion

     Over-the-counter medicines and prescription medications work to help nausea, but can sometimes have adverse side effects. Ginger reduces nausea by smoothing the lining of the digestive tract. It is recommended for pregnancy and for chemotherapy patients because it is safe, and will not cause birth defects. The recommended dosage for chemotherapy patients is one gram before the treatment. For morning sickness, no more than one gram a day should be taking during pregnancy.

     Control Pain and Inflammation

     Arthritis sufferers can use ginger to help with the pain and inflammation of both rheumatoid and osteoarthritis. Ginger works by reducing the body’s pain-causing compounds called prostaglandins. Taking ginger capsules or rubbing ginger oil into the joints reduces stiffness and pain, and gives the user better range of motion.

     Anti-coagulant

     For someone suffering with heart disease, ginger can act like anti-coagulants that thin the blood. Blood that clots too easily can cause blockage in the veins. This can lead to heart attacks or strokes depending on the clots location. For those already on blood thinners, care should be taken when adding a lot of ginger to the diet.

     Diabetes

     Taking ginger helps lower blood sugar and can be helpful for diabetics who do not take medicine for their sugar levels.

     Healthy Sweating

     Having some ginger also promotes healthy sweating. There is a compound in sweat called dermicidin that helps to protect against microorganisms that cause staph or candida infections.

     Cancer

     Ginger has been found to help destroy cancer cells in mice. Research is ongoing to see just how much ginger is necessary to help prevent cancer and to stop cancers from growing.

     Tips for Using Ginger

     Fresh ginger root works best, but using pills or powdered form is fine,too. It is important to use products that are standardized to provide the active ingredients gingerols and shogaols.
Two pieces of crystallized ginger can be eaten daily and provides ample amounts of ginger.

     The benefits of ginger tea can be had by combining fresh-grated ginger, lemon, and some honey or sweetener. Ginger ale, made with real ginger and no high-fructose corn syrup, is another excellent way to add ginger to the diet.

     Side effects of Ginger

     Side effects are rare, but people with certain health issues should check with their physician before taking ginger for their ailments. Ginger is known to lower blood sugar and anyone taking medication in addition to ginger, runs the risk of their blood sugar getting too low.

     Anyone taking Warfarin, Coumadin or aspirin to thin their blood should also use caution when taking ginger. In addition, ginger should be stopped before any planned surgery. It is imperative to tell the doctor when using ginger prior to surgery to make sure usage is stopped well in advance of the surgery.

     Finally, anyone with gallstones should note that ginger thins bile flow. While this may be good for people without stones, people with them may find that the gallstones may move freely and could settle in the bile duct, causing pain and may lead to surgery.




   

Honey is Amazing! Why You Should Be Eating It!

     Everyone wishes there was a pill they could take that would make them healthy. Unfortunately, no such pill exists. What does exist, however, is food. Hippocrates, the father of western medicine said, “Let food be thy medicine.” He knew that food contains everything that we need to be healthy.

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     Food that is as close to nature as possible provides all of the vitamins, minerals and nutrients that we need to keep our bodies in tip-top, healthy shape. The problem is that we have become slaves to our busy lifestyles, and we eat way too much processed food. Processing food takes away the good stuff and leaves us with empty calories. While we may not be able to eat healthy all of the time, we can find some foods that are easy to add into our busy lifestyles that can be good for us.

     One of the sweetest ones is honey. Honey is a treasure trove of many good things like vitamins, amino acids, minerals and other nutrients our bodies need, plus it tastes good. Honey also has wonderful healing powers not readily found in other foods. It is easy to add it to your diet, just use it anywhere you would use sugar. Just five tablespoons a day is enough to absorb all of the wonderful honey benefits.

     Though honey contains many necessary vitamins and minerals, its medicinal uses are where the real health benefits of honey lie. Scientists have conducted studies on how honey works, and have finally isolated the beneficial ingredient. There is a protein in honey called defensin-1. This protein is what gives honey its antibiotic and antimicrobial properties. Researchers hope that in the future honey can be used to treat staph infections like MRSA that have become resistant to the antibiotics that are currently available.

     Honey is also used to treat wounds and ulcers. There have been many studies performed using honey on wounds after surgery, and the patients that used honey healed faster than those using traditional methods. It has also been successfully used on burn patients. There is very little moisture in honey and this property, along with honey’s antibacterial properties help to keep bacteria from gaining a foothold in the wound.

     There has been some controversy recently about honey that is on the grocery shelves. One investigation claimed that 75 percent of honey in stores was not really honey. Popular honey brands were tested for pollen, and there was no pollen to be found. Researchers believe that the reason for this is that the honey has been ultra-pasteurized and ultra-filtered. The only reason to do this is to hide where it originated. The fear is that the honey is from China. China has had some dubious dealings with their honey, and tainted honey from China contains everything from toxic chemicals to antibiotics. Chinese honey is falsely labeled as pure honey, or 100 percent honey, when it really is not. In addition, all of the beneficial properties of the honey have been removed because of the purification.

     In light of this, the best place to get honey is from a local beekeeper. This is to insure that you are getting pure, unadulterated honey that contains all of the healthy benefits. If there are no local beekeepers, then shopping online would seem to be the best bet. One of the best honeys available is Manuka honey from New Zealand. Bees can pick up toxins from where they travel, and these toxins can find their way into the honey. New Zealand has low pollution, and it is the perfect environment for bees. Manuka honey is the preferred type for use in healing.

Dark Chocolate Health Benefits

     Have You Had Your Dose of Dark Chocolate Today?

    If you are on a diet, you are probably trying to maintain self-control by staying away from foods like chocolate. Not so fast, dark chocolate, in moderation, is actually part of a healthy diet. Dark chocolate health benefits are so numerous and potent that your diet would be worse off without it. Chocolate comes from the cacao tree and as with any plant, it is filled with vitamins and nutrients.

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     Healthy Chocolate

     The biggest piece of nutritional information to remember about dark chocolate is that it is loaded with antioxidants (flavonoids), which are some of the most powerful and life-giving nutrients found in plants. This super-food is also low in sodium and cholesterol while high in iron and potassium. With all of this good news, it is also important to remember that the fat and calorie content is still high, so it needs to be enjoyed in moderation to obtain the best health benefits.

     Your Brain on Dark Chocolate
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     Studies have shown that dark chocolate increases blood flow to the brain, which enables you to feel more alert and increases performance in certain tasks. There is also more activity in certain areas of the brain. Not only is this good news for your state of mind but it can also prevent or slow the process of dementia and reduces your risk of stroke.

     Another brainy fact about chocolate is that it has been shown to contain phenylethylamine (PEA), which is a feel good chemical that is believed to be released when people fall in love. PEA increases serotonin, which is a chemical in the brain that induces relaxation and has natural antidepressant properties.

     Dark Chocolate Versus Other Chocolates

     The more processed a chocolate is, the less antioxidants it will have. The best option is to choose a dark chocolate that says it is made up of at least 70 per cent cocoa. If the percentage is not available, make sure that the ingredients list ‘cocoa solids’ or ‘cocoa mass’ as first the first ingredient. One reason for this is that the more cocoa that is used, the less likely it is to have been over processed.

     Milk chocolate is dark chocolate with milk and/or dairy added to give it a creamier texture. Because of the milk and the processing involved, many of the antioxidants have been muted and the health benefits do not balance out the high sugar and fat content. White chocolate involves even more dairy and processing so it contains even lower antioxidant levels than milk chocolate.

     Uses

     Even though it should be used in moderation, there are many creative ways to introduce dark chocolate into your life. For a double antioxidant dose, drink a glass of red wine with a bar of dark chocolate. Red wine is also known for having high antioxidant properties and they naturally compliment each other. A quick and healthy way to infiltrate your diet with dark chocolate is to add dark chocolate chips to cereal or oatmeal in the morning. These chips are also tasty in a trail mix. Cocoa powder can be added to many things as well. A sprinkling of cocoa powder on a piece of fruit or in yogurt can be quite tasty.

     As you can see, dark chocolate benefits you in various ways. When eaten in moderation, this tasty snack provides a surprising amount of health benefits. Now is the time to indulge in your health and enjoy a treat so that you may reap the dark chocolate health benefits

Health Benefits Of Tomatoes

      You might not think that a tomato contains a high amount of health benefits, but in fact they do. The health benefits of tomatoes are clearly showing in research, and they can truly improve your health. Plus, tomatoes are easy to cook with and to work into meal plans. Learn about their nutritional values and how tomatoes can benefit you.

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      Nutritional Facts of Tomatoes

     A serving size is 240 grams, and provides no fat or cholesterol. It contains 7% of your daily fiber, and 10 grams of carbohydrates. There are also many vitamins and minerals, providing Vitamin E (Alpha Tocopherol), Vitamin K, Thiamin, Niacin, and Vitamin B6. There is also Folate, Iron, Magnesium, Phosphorus and Copper. Tomatoes are also a very good source of Vitamin A, Vitamin C, Potassium and Manganese. They provide a very low glycemic load, so blood sugar levels are not spiked from eating them. Tomatoes are also a mild anti-inflammatory.

     Tomato Benefits for Health

     Tomatoes are best known for their powerful antioxidant properties. These nutrients protect you in a few different ways. First, they stop damage that can happen to the cell walls, a process called reduced lipid peroxidation. It also causes better antioxidant enzyme function, which translates to better health for many major body organs, including the liver and kidneys. This high concentration of antioxidant power also supports a healthy cardiovascular system. Studies have been done on how tomatoes benefit bone health as well. A group of postmenopausal women in one study were asked to stop eating tomatoes for four weeks. Tests later revealed that the oxidative stress in their bones had spiked, along with other unwanted bone tissue changes. Tomatoes are great for men as well. Many studies have been done to show that tomatoes can indeed help lower the risk of prostate cancer.

     Fitting Tomatoes Into Your Diet

     Nearly everyone is familiar with the taste and texture of tomatoes. This makes fitting them into your diet much easier. They are also very versatile, so there are plenty of meal options. Use them for making brilliant pasta sauce, and enjoy the health benefits of garlic and olive oil in the process! Or include sliced tomatoes on your sandwiches for lunch.

     Enjoy a classic Italian salad by topping your salad greens with sliced onions, tomatoes, and mozzarella cheese. Drizzle some extra virgin olive oil and/or vinegar for some extra flavor. You now have a healthy, exotic, and filling salad for lunch or as a side to dinner.

     Use them in salsa by chopping up tomatoes, onions, and chili peppers. You can also add corn for a touch of sweetness. Salsa can be used to dip chips, vegetables, or in burritos and other Mexican-inspired dishes.

     The health benefits of tomatoes make ignoring them impossible. They are a powerful antioxidant, which protects your body from damage. They can also improve bone health in women, and protect against prostate cancer in men. It is a food most people are familiar with, which makes incorporating it into meals easy.

Muscle Building Workouts - Add 1 Inch to Your Legs in 30 Days

      For most people training legs is something they would just like to skip. There are plenty of guys that ignore leg training and spend all their time performing muscle building workouts on their upper body.  This type of training will eventually hinder your total upper body mass because there is only so far that your body will let you go out of proportion.  If you have a low tolerance to pain or don't care about having skinny legs you should go read another article.  Here is a workout that you can do for 5 to 6 weeks and it will add an entire inch or more to your legs.  I used it once for 5 weeks to gain 1 1/4 inches on my legs.

     I've shown this workouts to many others and the ones that stuck with it all made the same type of gains.  If you want to shock some quick growth on your legs then you need to try this.  One thing you need to be ready for is being sore for 5-6 days and then by the time it's time to do the workout again the soreness will be gone so you are going to spend the next month walking funny.  You know what they say, no pain no gain!  You want you your muscle building workouts to give results don't you?

     This is a simple workout that is going to completely exhaust your thighs so don't let its simplicity fool you.  It focuses on gaining raw strength and has an element for maximum hypertrophy.  Here is the plan -

     Leg Press Machine

     First you need to thoroughly warm up your joints.  Do a couple sets with very light weight for 12 to 15 reps.  Then you are going to perform a pyramid from 10,8,6,4,2 reps.  Increase the weight each set and pick a weight that allows you struggle to get that last rep.  You are going to need to rest a full 2 minutes on sets 1,2, and 3 and then a full 3 minutes between sets 4 and 5 when you are doing the lower repetitions.

     Leg Press Triple Drop Set

     This could be the most painful thing you have ever tried in your life.  You may have done drop sets with biceps or shoulders but doing a triple drop set with a leg exercise is something completely different.  You are working with your largest muscle group in your entire body so the pain and lactic acid buildup is going to be immense.  You need to push through this set and enjoy the painful burn.  Think about the guaranteed results you will have by following muscle building workouts that are proven to deliver.

     For those of you that don't know what a triple drop set is here is what you do.  Put the weight back on the leg press that you used for 10 reps.  Go to complete training failure with that set and then strip off about 50% of the weight.  Then rep out as many more as possible without resting between sets.  Once you get to failure strip off another 50% of the weight.  Keep doing it with even the smallest weight until your legs don't move anymore.  This is going to hurt but will provide you with the stimulation that will guarantee new leg growth.

     Light Squats
 

     Yes the dreaded squat.  Leg muscle building workouts wouldn't be complete without squats!  Did you really think you were going to be so lucky as to see a leg workout that didn't include squats?  I call these light squats because now your thighs are so pre exhausted from that triple drop set that you will need to use a very light weight.  Pick a weight where you can do only 8 to 10 reps.  You are going to do 3 sets to failure with 2 minutes rest in between sets.  Go slightly past parallel so that you can get some good glute activation.

     Leg Extensions

     1 triple drop set.  That's it, you don't need more than 1 set here.

                                                                                    Leg Curls

     1 triple drop set.  Push this as hard as possible and make your hamstrings scream!

    This workout will take about 30 to 35 minutes and is all you need.  Muscle building workouts should be short and intense.  Don't stick around and try to make a half baked attempt at doing some calf work or anything else.  If you did this workout truly with 100% effort and taking those drop sets to the max you won't have anything left mentally to work any other muscles.

    This is very taxing so it is better to take some BCAA's pre workout to help reduce muscle breakdown and you absolutely must take in 40 to 50 grams of whey protein within 30 minutes of this workout so you can start to recover.  Don't waste time killing yourself in the gym doing crazy muscle building workouts if you don't plan on taking in the nutritional components that your body needs to grow.

Meals

    1.Breakfast
    Eating more protein for breakfast can help you fell fuller, so it may help you avoid overeating for the rest of the day. Dieters who cut out 1000 calories a day and eat two eggs and toast every morning for 8 weeks loose 60 percent more weight than calorie cutters who eat bagel  with cream cheese. Eating breakfast regularly cuts your risk of obesity by 75 percent. You should always include:
   - protein( eggs, milk, yogurt)
   - whole grains( whole-wheat toast, cereal)
   - fruits

    2. Cheese and yogurt.
    Consuming at least three servings a day of calcium-rich dairy can help you loose fat.
    People who take 1200 milligrams of calcium a day are 60 less likely to be overweight than people who consumed less calcium. Those who cut 500 calories a day and add three daily servings of yogurt loose 80 percent more belly fat over 12 weeks than those who don't eat the yogurt.

    3. Milkshakes.
    People who drink a protein-rich smoothie for breakfast later consume the fewest calories at lunchtime. Since yogurt can help you loose 80 percent more belly fat, make yogurt the main ingredient in your smoothie.




 

    4. Pasta and rice.
    Switching white bread, regular pasta, cookies to whole-grain versions helping to reduce calorie intake, control blood sugar, and keep insulin in check . People who cut 500 calories a day and eat whole grains loose twice as much belly fat as those who also cut  500 calories but eat refined carbs.

    5. Fatty foods.
    Healthy fats( the kind in olive oil, nuts, fatty fish and avocados) can help you drop pounds because they keep your belly fuller longer. Don't totally avoid animal fats like butter, cheese, or beef, either - just limit portions, since these foods are dense in calories.

How to Burn Body Fat

    This "How to Burn Body Fat" plan includes workout A and workout B. Switch between the two workouts 3 days a week, resting a day between each session. For example, do Workout A on Monday and Friday, and Workout B on Wednesday. The next week, do your workouts in the opposite order.

    Each workout consists of 5 exercises. Do all 5 exercises as a circuit with little rest after the prescribed number of reps. Once you have finished the circuit( all 5 exercises), take a rest, and repeat everything two more times.

Workout A

    1. PLANK
    Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.
    Keep your body straight at all times, and hold this position for 30 seconds. To increase difficulty, an arm or leg can be raised.

    2. CROSSOVER DUMBBELL STEP UP
    (8 to 10 reps each leg)  
    Grab a pair of dumbbells and stand with your left side next to a step. Place your right foot on the step.
    Press your right foot into the bench and push your body up until both legs are straight. Lower your body back down to the starting position. Complete all your reps with your right leg, then do the same number with your left leg.

    3. BENT OVER Y RAISE

    (10 to 12 reps) 

    Grab a pair of dumbbells, bend at your hips, and lower your torso until it's nearly parallel to the floor. Let your arms hang straight from your shoulders, and slightly bend your knees.
    Now raise your arms so they're at a 30-degree angle to your body (forming a Y) and are in line with your torso. Pause, lower, and repeat.

     4. GOBLET SQUAT
      (12 reps)
     Stand with your feet slightly beyond shoulder width. Hold a dumbbell vertically next to your chest, with both hands cupping the dumbbell head. (Imagine that it's a heavy goblet.)
    Brace your abs, and lower your body as far as you can by pushing your hips back and bending your knees. Pause, then push yourself back to the starting position.

    5. PUSH UP
    (10 to 12 reps)
    Get down on all fours and place your hands on the floor so that they're slightly wider than and in line with your shoulders.
    Lower your body until your chest nearly touches the floor. Pause at the bottom, and then push yourself back to the starting position as quickly as possible.

Workout B

    1.SIDE PLANK
    (30 seconds each side)
    Lie on your left side with your knees straight. Prop your upper body up on your left elbow and forearm. Raise your hips until your body forms a straight line from your ankles to your shoulders. Breathe deeply for the duration of the exercise

    2.OFFSET DUMBBELL SPLIT SQUAT
    (8 to 10 reps each side)
    Hold a dumbbell in your right hand at arm's length next to your side. Assume a staggered stance with your right foot in front of your left.
    Slowly lower your body as far as you can. Pause, and push yourself back up to the starting position. Do all your reps, and then switch sides and repeat.

    3. ALTERNATING DUMBBELL ROW
    (8 to 10 reps each arm)
    Hold a pair of dumbbells, bend at the hips and lower your torso until it's nearly parallel to the floor.
    Let the dumbbells hang at arm's length.  Instead of rowing both dumbbells up at once, lift them one at a time, in an alternating fashion.

    4.DUMBBELL STRAIGHT LEG DEAD LIFT
    (10 to 12 reps) 

    Hold pair of dumbbells at arm's length in front of your thighs. Stand with your feet hip-width apart and your knees slightly bent.
    Without changing the bend in your knees, bend at your hips, and lower your torso until it's almost parallel to the floor. Pause, then raise your torso back to the starting position.

    5. DUMBBELL SHOULDER PRESS
    (10 to 12 reps)
    Stand holding a pair of dumbbells just outside your shoulders, with your arms bent and palms facing each other. Set your feet shoulder width apart, and slightly bend your knees.
    Press the weights directly over your shoulders until your arms are completely straight. Slowly lower the dumbbells back to the starting position.