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Dec 29, 2012

Stretching and Flexiblity

When done properly, stretching can do more than just increase flexibility. According to M. Alter, benefits of stretching include:

  • enhanced physical fitness
  • enhanced ability to learn and perform skilled movements
  • increased mental and physical relaxation
  • enhanced development of body awareness
  • reduced risk of injury to joints, muscles, and tendons
  • reduced muscular soreness
  • reduced muscular tension
  • increased suppleness due to stimulation of the production of chemicals which lubricate connective tissues
  • reduced severity of painful menstruation (dysmenorrhea) in females
Unfortunately, even those who stretch do not always stretch properly and hence do not reap some or all of these benefits. Some of the most common mistakes made when stretching are:

  • improper warm-up
  • inadequate rest between workouts
  • overstretching
  • performing the wrong exercises
  • performing exercises in the wrong (or sub-optimal) sequence

Dec 28, 2012

Is drinking a regular protein shake before bed going to help heal your muscle or will it convert into fat?

Its good for bulking yes, especially if u have a hard time gaining weight. You build muscle while u sleep, but its best to take a casein protein shake before bed, its a slower digesting protein than normal whey. 
But u could just eat cottage cheese, it contain casein protein.

Dont listen to the people who say that it will just make u fat, theyre wrong and obviously know nothing about lifting weights and gaining muscle.

And yes after a work out is the best time for a protein shake, but before bed is prob 2nd best. And it certainly wont hurt to drink more of them through out the day ( if u can afford it) the more protein the better when ur trying to gain muscle

( this is all under the assumption that u lift weights..... if u dont all this excess protein would be pointless.)

The Powerful Health Benefits of the Pomegranate

Why is pomegranate good for you?

This handsome fruit is quite popular for its deep and purple-colored juice that is packed with lots of antioxidants that may help in maintaining a smooth and wrinkle free skin. But, aside from the possibility of helping people to maintain youthful and glowing skin by keeping the blood platelets together, there are so many health benefits of pomegranate to people of all ages. While no health claims are made regarding pomegranate whatsoever, here are some of the remedies and uses that some people hope pomegranate can help with.

1. It may help reduce the risk of having a heart disease, heart attacks, and strokes. Studies show that pomegranate juice daily may help support the normal blood flow to the heart. Because of its antioxidant properties, pomegranate keeps bad cholesterol from forming, and thus, may help keep the arteries clear of clots.

2. It may help support the body's normal defense in the prevention of certain cancers. Since pomegranates has very high levels of antioxidant called "flavenoids" that is thought to be effective in counteracting various cancer-causing radicals, more and more experts recommend this fruit as a possible part of a healthy diet. Because of flavenoids, many people are consuming pomegranate because it is believed to help support their good health.

3. It may help reduce the risks for illnesses such as atherosclerosis, osteoarthritis, and diabetes. Because of the properties of pomegranate, conditions that are known to cause the thickening and hardening of arterial walls and damage in cartilage and joints are hoped to be helped by this fruit. Studies are needed of course to get test results. No claims are made as to what the pomegranate may or may not help.

4. It is a rich source of various vitamins. Pomegranate is a good, natural source of vitamins A, C and E as well as folic acid.

5.It is rumored to help reduce the possibility of having premature babies. Pomegranate juice and extract is thought by some people to help expectant mothers avoid having low birth weight babies.

6. Some users claim it is beneficial for relieving minor illnesses such as core throat.

7. Other users believe it might reduce the possibility of developing Alzheimer's disease among older people.

8. It is prized in some countries for the belief that it might help in achieving and maintaining a clear skin with youthful glow, and it is believed to help soothe skin inflammation.

9. The antioxidants are thought to help support the immune system.

10. It may help support healthy blood flow because of its iron properties. Pomegranate supports the blood by supplying it with iron, thus may help prevent anemia symptoms that include exhaustion, dizziness, weakness, and hear loss.

11. Aside from having lots of anti-oxidants, pomegranate also might have some anti-viral properties.

12. Pomegranate juice and extract is thought by some women to help in overcoming the feeling of general malaise during menopause.

Dec 26, 2012

Do fat make you nuts ?


Nutella is DEFINITELY NOT GOOD FOR YOU!!!!!!!!!!! They have a lot of added oils and sugars in it that will make you fat. However, I have to admit, putting it on a slice of whole wheat toast makes a good dessert every once in a while. 

DON'T GO OVERBOARD THOUGH!!!

Is it healthy to eat salad at every meal?

Sure, as long as you're also getting enough of all the macro nutrients (good proteins, carbs and fats) and not loading it up with junk like you might get from fast food places or salad bars. You almost can't have too many high fiber foods from veggies. Personally, I'd be bored after a while of having salad with every meal - for me, one healthy salad a day is plenty. Goes great with grilled fish or chicken and olive oil and vinegar.

Dec 23, 2012

Find the best shoes for your workout


Because athletic shoes today are sports-specific, you would be well advised to find a store that carries a wide variety of shoes for all sorts of activities and that employs sales personnel who are familiar with the merchandise and the needs of specific athletes. If you have a definite biomechanical problem in your lower limbs, you would be wise to consult first with a podiatrist who is an expert in sports medicine. Then you will know better exactly what type of shoe to look for.

You must also take into consideration the type of surface on which you will be exercising. Different terrains, court surfaces, or playing fields will call for different types of shoes. Avoid buying the best-looking or highest-priced athletic shoe without taking the above into consideration. If you have any doubts at all, keep shopping until you find a knowledgeable salesperson. Remember, although a certain shoe may feel okay when you try it on in the store, it may be totally inadequate for your needs when you are exercising.

The three major factors to consider when purchasing athletic shoes are, as for non-athletic shoes, cushioning (shock absorption), stability, and flexibility. Recent developments in designing and manufacturing these shoes have resulted in footwear that is far superior to that of 20 years ago, and their increased stability, flexibility, and shock absorption provide more comfort than any other type of shoe made today. That is why it is not unusual to see business executives, both male and female, wearing running shoes to work, switching to regular shoes only when they reach their offices. Let's take a closer look at a typical modern running shoe to find out exactly why it helps protect the feet and legs from injury.

What Are the Dangerous Effects of Diet Pills?


Increase in Blood Pressure

Some diet pills that contain caffeine or other stimulants may also increase blood pressure. This can be harmful to people who are taking blood pressure medicine or trying to follow a diet to decrease their blood pressure. Because many diet pills contain stimulants, the blood pressure may begin to rise by several points, especially during the peak effectiveness of the diet pill. Because blood pressure signs can go undetected, diet-pill takers may be unaware that the pill is causing this type of body change.

Tachycardia

Tachycardia is also referred to as rapid, or sometimes irregular, heart rate. While many things can cause this, a diet pill can cause the heart rate to rise significantly. The dieter may begin to feel a little jittery at first, and the heart rate can speed out of control quite quickly. Anything above 125 beats per minute can be considered tachycardia. Some people have reported having beats in the 200 range from taking one diet pill. If the heart is beating fast, it can also feel as if it is skipping beats or beating irregularly. This condition can be dangerous if not addressed promptly by a medical professional.

Diuretic

Some diet pills are natural diuretics. This means they cause the body to expel fluid via urination. While losing a small amount of water weight isn't harmful, repeated usage can cause an excessive loss of electrolytes and nutrients within the body, including potassium and sodium, and can be dangerous. In order to ensure that the body receives enough fluids throughout the dieting process, replace fluids by drinking eight 8-oz. glasses of water per day.


Dec 21, 2012

Medicinal Benefits of Lemon Tea

Cardiovascular Benefits

Tea provides a degree of protection against the development and progression of cardiovascular diseases, according to an article in the February 2006 issue of "Molecular Nutrition & Food Research." There is evidence that the flavonoids found in tea reduce lipids, inflammation and the formation of blood clots in arteries, but there the results of clinical studies in humans have not been consistent. In spite of this, drinking tea is a considered a good way of combating cardiovascular disease.

Enhanced Insulin Activity

Your body requires insulin so that it can convert glucose, or sugar, to energy. Drinking teas that are made from leaves of Camellia sinensis -- such as black, green or oolong tea -- was found to increase insulin activity, according to an article in the November 20, 2002, issue of "Journal of Agricultural and Food Chemistry." The article adds that adding lemon to the tea does not reduce this benefit.


Health Benefits of Soup --Even If You Don't Have a Cold


Vegetable soups are best because of their stimulating and health qualities, but soups in general are good because they help restore the necessary water balance, which in turn helps keep our blood pressure (and salt content) under control. If you keep thinking about chicken soup and its much-talked about benefits on cold and flu attacks, you would be happy to know that the old tales are true: chicken soup (especially if homemade or organic) has anti-inflammatory effects and can help lessen the symptoms of a cold. Adding a quick bowl of soup to your meals during the cold season can help you warm up, protect your organism and avoid unnecessary calories.


Other benefits of soup:
  • Low in fat (specially saturated fat)
  • Great for sick people and those who have trouble chewing, digesting or are recuperating from an illness.
  • Miso soup and other soups made with soy can help lower the risk of breast cancer. In fact, a recent Japanese study showed that their level of breast cancer is about 10 times lower than in the West.
  • Great during dieting periods or if you want to lose weight quickly for a special occasion. Do keep in mind that drinking lots of bowls of one specific broth (like cabbage) is unlikely to result in any more weight loss than drinking a variety of soups.
  • Thick soups (especially those that contain pureed vegetables, b├ęchamel sauce or eggs) can be used as main dishes and are a great way to get more veggies into your diet.
  • Cold soups such as Gazpacho and Borscht are a great summer meal.
  • Most soups now come in a low-fat, low-sodium option for those who want more control over the nutritional content of their diet. Vegetarian soups are also widely available and can be a great option for those worried about saturated fat.

Dec 19, 2012

How many fruits should I eat in a day?


How ever many you feel you need. If you are asking you need to listen yo your body more, always have a large variety of different fruits and vegetables in the house and when ever you feel hungry think for a while and imagine eating each different type of fruit and listen to what your body is telling you it wants. Gradually without thinking you will be able to recognize what foods you are craving and work out why.
Always make sure you have a wide variety of food in the house, research foods, and which are highest in what vitamins and minerals e.t.c and make sure you have lots that are high in each.
Fruits can be high in sugar so avoid drinking too many smoothies that have lots of fruits with high proportions of sugar in them. Look for low sugared foods as well.
You should aim to have at least 6 portions of fruit and vegetables everyday and try and get organic where possible, since non organic have pesticides e.t.c (research that if you want i'd love to give you lots of information on that right now but i can't). Diet is extreemly important, don't worry about what others are telling you, instead just focus on what your body is telling you.
The amount of calories you consume should not affect the amount of vitamins and minerals you need to consume everyday, so always make sure you eat lots of fruit and vegetables 


Hope this helped !

Dec 18, 2012

“30 Blogs with Tips on Preventing Injuries at Home”,


How to Make Healthier Scrambled Eggs

Use Egg Whites Instead of Yolks
If you want to make your scrambled eggs healthier, you will need to begin with the eggs. In order to make them healthier, the best thing that you can do is cut down on the amount of yolk that you use. The easiest way to do this is to use egg beaters. However, if you like your scrambled eggs with yolks, you may just want to cut the amount of yolks that you do use in half. For example, if you use two eggs, separate one egg from the yolk but leave the other egg with the yolk. This way, you will not feel as though you are entirely depriving yourself from the delicious "yellow scrambled eggs," but you will also be getting rid of half the cholesterol.

Add Healthy Vegetables to Your Eggs
To add more flavor to your scrambled eggs, add some healthy vegetables. Diced tomatoes, fresh peppers, black olives and any other vegetables that you really like will go great in your scrambled eggs. It is important to make sure that you try to include vegetables into your diet whenever you can. This will help ensure that your body gets certain essential nutrients, such as fiber, Vitamin C and so much more. It is great to add whenever possible.


Decrease Cheese or Use Low-Fat
If you normally use cheese in your scrambled eggs, the first thing that you can consider doing is use low-fat. Not a fan of low-fat cheese? You can also consider decreasing the amount that you regularly use. Cut it down by half or decrease the amount that you use even more than that, if possible. Depending on the amount of cheese that you use, this can be the most unhealthy thing about your scrambled eggs.

Use Reduced Fat or Skim Milk
A lot of people add milk to their scrambled eggs to make them fluffy and to also make the amount of eggs that you are eating increase. If you use whole milk when you make your scrambled eggs, you will want to consider switching to reduced fat or skim milk. This will make your scrambled eggs a lot healthier than they would be if you continue to use whole milk.

Want a good night's sleep? Read a book

There are many ways to slide into a good night's sleep -- here, we're concerned with just one of them: reading. And if you take to bed with a good book on your tablet, you're doing it wrong.
That's according to a new study -- a teeny, tiny study -- at Rensselaer Polytechnic Institute's Lighting Research Center. RPI found that looking at a backlit screen, like those on iPads and other tablets, can lead to sleeplessness.

“Our study shows that a two-hour exposure to light from self-luminous electronic displays can suppress melatonin by about 22 percent," said Mariana Figueiro, the lead researcher.  “Stimulating the human circadian system to this level may affect sleep in those using the devices prior to bedtime.”
In the study, 13 subjects read, watched videos and played games on tablets with backlit displays for two hours. The subjects were equipped with devices to measure the light their eyes were receiving, and some wore goggles that filtered the light they saw.
Results of the study, titled “Light level and duration of exposure determine the impact of self-luminous tablets on melatonin suppression,” were recently published in the journal “Applied Ergonomics.” It was funded by Sharp Laboratories of America.
Another researcher suggests that teenagers and young adults, who “tend to be night owls,” may be particularly sensitive to the tablet light exposure.
What’s a bedtime reader to do? These results suggest avoiding backlit tablets and reaching for something else. A text-only Kindle, for example. And paper books, while old fashioned, work perfectly.

Happy reading, and happy sleeping.


Cocoa benefits


Two recent independent studies at Harvard and another from Cambridge, published in the British Medical Journal, have found that cocoa is a superfood when it comes to improving, among other things:


  • Blood pressure
  • Blood vessel health
  • Insulin sensitivity
  • HDL Cholesterol
  • Overall prevention of cardiovascular disease



Dec 17, 2012

Protein start


Eat protein at every meal. Protein is more satisfying than carbohydrates or fats, and thus may be the new secret weapon in weight control.


Grapefruits Vs. Oranges

Nutrition
Both oranges and grapefruit are similarly matched in terms of being low calorie with zero fat, cholesterol or sodium. Eating a whole medium orange will provide 80 calories versus 60 calories when eating a half of a grapefruit. Oranges have overall higher carbohydrates, breaking down into more grams of sugar and fiber than grapefruit. Oranges provide more vitamin C, offering 130 percent of the daily needs as well as being higher in selenium and one of the B vitamins, thiamin. Oranges also have slightly more folate than grapefruits. On the other hand, grapefruits have significantly more vitamin A at 35 percent versus 2 percent and slightly more phosphorus, while still providing 100 percent of the daily dose of vitamin C.


The juice is also popular as a breakfast beverage.When not eaten fresh,grapefruit is a popular fruit in canned fruit cup and fruit salad mixes.In a few countries such as Australia, grapefruit is enjoyed as a marmalade or jelly. The peel of the fruit can be candied and used as a source of pectin for preservation of other fruits. The peel oil is used to flavor many different sodas as well as enhance the flavor of other juices.

Dec 14, 2012

TONE IT AND LIFT IT

ALWAYS Strive for progress


Would you eat 22 packs of sugar !


If your question is asking about the equivalent of teaspoons of sugar for the number of grams of sugar a 12 fl oz can of Coca-Cola Classic, then the answer is approximately 10 teaspoons. One can of Coke has 39g of sugar and 1 teaspoon of sugar is the equivalent of 4g of sugar.

Answer: approx 10 teaspoons


Dec 13, 2012

Why we crave sweets after eating a meal !


If your  CRAVINGS ARE DUE TO DEPRIVATION, ALLOW YOURSELF A SMALL SWEET--A COOKIE OR A MINIATURE CANDY BAR. SOMETIMES, HOWEVER, THIS SETS YOU UP FOR BINGING, IN WHICH CASE IT MIGHT BE BEST TO GO COLD TURKEY FOR A FEW WEEKS. OVER TIME, IF YOUR CRAVINGS ARE DUE TO HABIT, THEY WILL SUBSIDE. MAKE SURE YOU ARE CONSUMING ADEQUATE NUTRITION AND CALORIES DURING THE DAY. TRY TO MAKE EACH MEAL CONTAIN A SERVING OF PROTEIN, HEALTHY FATS AND COMPLEX CARBOHYDRATES SUCH AS WHOLE GRAINS. TECHNIQUES SUCH AS BRUSHING YOUR TEETH IMMEDIATELY AFTER EATING OR CHEWING A PIECE OF MINTY, SUGAR-FREE GUM ALSO MAY HELP CUT THE DESIRE TO CONSUME SWEETS AFTER A MEAL. IF YOU MUST HAVE SOMETHING SWEET-FRESH OR DRIED FRUIT which OFFERS NUTRITION ALONG WITH NATURAL SUGARS.



Dec 11, 2012

Sushi Calories and Nutritional Information



Roll namecaloriesper rollfatgrams per rollcarbsgrams per rollfibergrams per rollproteingrams per rollweight watcherspoints plus
  • 1 One roll is usually cut into 6 large pieces. These are estimates based on data collected from various restaurants and supermarkets that make their information publicly available. All information on this page is estimated from these data, not absolute as different restaurants may make their rolls differently.
  • 2 Fiber is calculated per roll based on information from the USDA Nutritional Database
Basic Sushi Rolls (estimated per entire roll, not each piece)1
Avocado Roll1405.7285.82.14.0
California Roll2557.0385.89.06.0
Kappa Maki(cucumber roll)1360.0303.56.03.0
Spicy Tuna Roll29011.0263.5247.5
Shrimp Tempura Roll50821.0644.52013.0
Salmon & Avocado Roll3048.7425.8137.0
Tobiko and Raw Quail Egg2741.88.21.310.42.0
Tuna (Maguro) Roll1842.0273.5245.0
Yellowtail & Scallion Roll2452.6371.9155.8
Eel (Unagi) and avocado Roll37217.0315.8209.0