Advantages of Black Seeds

It helps in the treatment of Asthma, Bronchitis, and Rheumatism,

In case of nursing mothers, black seeds increase milk production.

Helps in fighting against parasitic infections.

If used in oil form, it helps in treating skin conditions including eczema and boils.

It is also helpful for the treatment and improvement of respiratory health, stomach, and intestinal health.

Improves kidney and liver functioning.

Supports circulatory and immune system.

Promotes digestion.

Lowers blood sugar levels.

what kind of SUGAR do we need !

Brown sugar: Cake recipes often call for brown sugar. This consists of sugar crystals coated with molasses, while retaining the natural colour and flavour. Dark and light brown sugars are available in the market. Dark brown sugar has a stronger colour and flavour as compared to light brown sugar. 

Fructose: This is fruit sugar. It is the naturally occurring sugar in fruits and honey. It is one and a half times as sweet as sucrose but has the same caloric content. It is absorbed very slowly and hence does not result in a rapid rise in blood sugar. 

Glucose: This is another naturally occurring sugar. It is found in fruits, some vegetables and honey. It results in a quick and significant rise in blood sugar. All the sugars taken in the food are converted to glucose in the body after digestion and the body uses it as a source of energy. 

Honey: It is a naturally produced form, which varies in sweetness and the flavour. It contains about 35 per cent glucose, 40 per cent sucrose and 25 per cent water. 

Invert sugar: Inversion or chemical breakdown of sucrose results in invert sugar. Invert sugar is a combination of glucose and fructose in equal proportions. Invert sugar is sweeter than granulated sugar. It is mainly used to retard crystallization of sugar and retain moisture. 

Lactose: This is the naturally present sugar in the milk. So you cannot skip this sugar if you are drinking milk. 

Maltose: Maltose is the breakdown product of the starches. It is formed when two molecules of glucose combine. It is taken in as food and rapidly breaks down into glucose in the intestine. 

Mannitol: This is a lesser-known form of sugar. It is present naturally attached to an alcohol, hence called sugar alcohol. It causes less rise of blood sugar than sucrose or glucose but it is used in lesser amounts since excess intake causes diarrhoea. 

Molasses: Also referred to as the golden syrup and is often listed in the list of ingredients for making cakes. It is a syrup that is obtained when raw sugar is processed to get sucrose. The total sugar content varies from 50 to 75 per cent, hence diabetics should be aware of this syrupy sugar. 

Sorbitol: Another sugar alcohol, which is present naturally in fruits. It is more slowly absorbed than glucose and causes a very small rise in blood sugar in diabetics with well-controlled diabetes. 

Sucrose: It is also known as table sugar, white sugar, granulated sugar and powdered or confectioner's sugar. It is a naturally occurring sugar that is made from sugarcane or sugar beets. It is this form of sugar that we normally consume. It is made of equal quantities of glucose and fructose. In uncontrolled diabetes, sucrose can lead to a rapid increase in blood sugar. 

Xylitol: It is a naturally occurring sugar alcohol, which acts as a sweetener. It is found in plants and is used as a substitute for sugar. It is less slowly absorbed than glucose and sucrose but its safety is still a controversial issue. Thus it has a very limited use. 

Wake Up to Water

Imagine not drinking all day at work—no coffee, no water, no diet soda. At the end of an 8-hour shift, you'd be pretty parched. Which is precisely why you should start rehydrating immediately after a full night's slumber. From now on, drink at least 16 ounces of chilled H₂O as soon as you rise in the morning.

Nutella FACTS

You can burn 200 Calories which equals to 39 g of Nutella with:

38 minutes of Bicycling

22 minutes of Cross Country Skiing

18 minutes of Running

30 minutes of Swimming

50 minutes of Walking

The DANGERS of SUGAR

Let’s talk calories. In 1 tsp of sugar there is 15 calories. This can add up extremely quickly! In one 12 oz (355ml) can of Coca Cola there is 39g of sugar which adds up to 140 calories. Soda has no nutritional content. It’s simply calories from sugar.

Consuming too much sugar is extremely dangerous for the body! When we consume sugar our insulin levels rise in order to metabolize it. The more sugar you consume the higher the insulin spike. Overtime we can put so much stress on our bodies that this insulin spike isn’t as strong as it used to be. The result is burnout of the pancreas! When we have burnout of the pancreas the sugar can have its way with our bodies. This is where it becomes scary.

So now that our pancreas is burnt out what can happen to our bodies? Here is the short-list:

• Obesity
• Candida albicans overgrowth
• Cancer
• Cavities
• Depression
• Mineral imbalances
• Immune system issues
• Osteoporosis

TOP TEN FITNESS FOODS

                         Sweet potato

Most people realize that a healthy diet is an essential component of an effective fitness plan, but certain foods outshine the rest. From fueling your workout to improving your overall health, the healthiest foods contain vitamins and other nutrients that have been proven beneficial.

Nuts

Nuts contain healthy fats that make you feel full on less food and help lower cholesterol. Almonds especially are high in fiber, and contain protein for muscle repair.

Fish
Fish like salmon, which is high in omega-3 fats, is another lean protein source. Fish also has anti-inflammatory properties that can help reduce post-workout soreness.

Berries

Berries are loaded with antioxidants, and contain vitamin C and potassium that can assist with muscle repair. They are healthy carbs that are full of fiber.

Broccoli

Broccoli contains loads of antioxidants, fiber and phytochemicals that can help ward off cell damage and contribute to a healthy heart.

Beans

Beans are starchy vegetables, but just 1 1/2 cups contains as much protein as a 3-oz. serving of meat. They also contain phytonutrients that guard against cell damage and have enough carbs to help fuel long workouts.

Low-Fat Dairy

Dairy foods contain calcium that helps maintain healthy bone mass, but they are also good sources of protein that can help with muscle repair. Yogurt also contains active cultures that can improve your digestive health and banish bloat and gas that can interfere with long runs. Be sure to choose low-fat or fat-free varieties.

Leafy Greens

Leafy green vegetables are so low in calories and carbohydrates that the American Diabetic Association says there's no such thing as too much. Loaded with fiber, antioxidants, and vitamins, these "powerhouse" veggies promote a healthy heart and good vision.

Sweet Potatoes

Sweet potatoes are high in antioxidants and fiber, and are a low-GI alternative to white potatoes. According to the Mayo Clinic website, they can help slow the aging process and reduce your risk of some cancers.

Whole Grains

Besides being a potent source of fiber, whole grains are the healthiest way to carb-load before an endurance event. Whole grains include the bran and the germ, which is where the majority of a grain's protein and vitamins are.

Fruits

Most people know that fruits are packed with vitamins, but many don't realize that their high water content can help you stay hydrated during your workout. Apples contain vitamin C, which can help weight lifters maintain intact connective tissue after heavy lifts, and bananas are potent pre-workout snacks that help boost your energy. Citrus fruits are high in fiber, and contain large doses of vitamin C as well.

10 Tips to Keep Your Feet Healthy

1. Keep your feet clean and dry. Healthy feet start with good hygiene. Thoroughly clean and scrub your feet with soap and water when you bathe. Afterward, dry them well. Fungal organisms love moisture, so depriving them of any wetness will make it more difficult for them to thrive. “Be sure to dry well between each individual toe.
2. Examine your feet for problems. Perform a foot self-exam once a week when you take a bath or shower, recommends Kurtz. As you’re drying off your feet, take a good look on the soles for any scaling and between your toes for peeling areas. That could signalathlete’s foot. Also look for discoloration of the nails, which could indicate a nail fungus. If you have diabetes, you should inspect your feet every day since diabetes leads to higher risk of foot sores and infections. 
3. Cut toenails properly. Cut nails straight across and avoid trimming too close to the skin or drastically rounding the corners of the nails, which can cause painful, ingrown toenails. 
4. Don’t hide “ugly” toenails with polish. A discolored, thick, cracked, or crumbling nail could signal a nail fungus. Applying nail polish to an infected nail could make the problem worse. 
5. Protect your feet in public areas. Be sure to wear shower shoes at the gym, in locker rooms, and at public pools. These places tend to be breeding grounds for fungi that can lead to infections.
6. Avoid sharing footgear. “You can get fungal infections by wearing other people’s shoes, as well as socks worn by another person,” says Kurtz. This includes rentals. Always wear your own footgear to help keep your feet healthy. 
7. Head off sweaty feet. Your feet have sweat glands galore — 250,000 in each foot! Perspiration creates the perfect environment for bacteria to set up shop. Wearing socks that keep feet dry will help your feet stay healthy. “Socks made of synthetic fibers tend to wick away moisture faster than cotton or wool socks,” says Kurtz. Also avoid wearing excessively tight pantyhose, which trap moisture. 
8. Choose breathable footwear. To help keep your feet dry and healthy, wear shoes made of leather to allow air to circulate. If you’re prone to excessively sweaty feet, look for shoes made of mesh fabrics for maximum breathability. 
9. Wear shoes that fit properly. Shoes that are too tight can cause long-term foot problems, says Kurtz. Shop for shoes at the end of the day to compensate for foot swelling that occurs later in the day, and wear the same type of socks or hosiery you’ll be wearing with the shoes. Choose a broad, rounded shoe with plenty of room for your toes and a wide, stable heel. Avoid pointy shoes, which can cramp your toes and cause ingrown toenails and calluses. 
10.  Know when to see a doctor. Don’t attempt to self-treat painful foot woes. “I see many patients who have attempted what I call bathroom surgery, and they’ve made the problem worse,” says Kurtz. Any pain, redness, swelling, or discoloration that persists should be checked out by a physician. 

Are love handles hereditary or are they from not exercising enough?

It can be a combination of the two. Some people gain weight easier than others because of their heredity. It is cause mostly because of over eating and not enough exercise.

HOW TO GET A NICE BODY SHAPE

Getting a nice body shape will not only improve your self confidence, it will also improve your functional abilities. To meet your goal, you will need to include muscle-building exercises into your program. Make adjustments to your diet, and add cardiovascular exercise into your regimen as well. This will help burn any subcutaneous fat, and it will also boost your aerobic capacity.

Step 1

Regulate your intake of junk food. Cut back on the desserts, chocolate-covered pretzels, doughnuts, onion rings, hot dogs and caramel popcorn. Have your diet made up mainly of healthy, high-nutrient foods, like fruits, vegetables, lean beef, poultry, whole grains and low-fat dairy products.

Step 2

Start your day with a healthy breakfast to give your metabolism a boost and to increase your energy levels. Oat bran cereal with low-fat milk and chopped-up strawberries is a healthy meal example. Grab something quick like a whole-grain energy bar if you are pressed for time.

Step 3

Eat every two to three hours for the rest of the day after breakfast to keep your hunger under control and to maintain a high metabolism. Include a portion of high-fiber complex carbs and protein with every meal. A lean sirloin steak with lentils and steamed broccoli is a meal example.

Step 4

Increase your intake of water to hydrate your system and keep your weight down. Eliminate all beverages that are high in calories like soft drinks, sweetened teas, lemonade, flavored lattes and alcohol. They can still cause weight gain, even in liquid form. Drink water throughout the day, and have it with your meals to help fill up your stomach.

Step 5

Perform weight training exercises for specific areas that you want to tone up. For example, if you want to develop a curvy body shape, spend time doing butt, hip, chest and back exercises. Use heavy weights and include compound exercises which lead to a high amount of muscle recruitment. Bench presses, back rows, squats, lunges, dips and stiff leg deadlifts are examples. Aim for eight to 12 reps. Do three or four sets and work out three days a week on nonconsecutive days.

Step 6

Choose a type of cardio you enjoy, and do it on three alternating days of your cardio. The American College of Sports Medicine recommends 30 minutes of cardio for health benefits and 60 to 90 minutes for weight loss. Exercise in the higher time frame if you have excess weight to lose; stick to the lower amount, otherwise. Brisk walking, jogging, dance aerobics, swimming, elliptical training, stair stepping and kickboxing are examples.

How well do you know your cheeses?

When you store fresh orange juice, do you lose vitamin C ?

Vitamin C is sensitive to oxygen and the concentration of vitamin C in orange juice will thus decrease during exposure to oxygen. This process starts immediately after making orange juice.

The reaction also depends on temperature and acidity. In acid juices, such as orange juice, and at low temperatures the reaction will be relatively slow.

It is therefore recommended to drink orange juice within a few hours and keep it refrigerated as much as possible. On the other hand, the reaction is rather slow, which means that even after one day there is still some vitamin C present in the juice.

Commercial orange juice is packed in oxygen-tight packages and as long as the package remains unopened the concentration of vitamin C will be constant. After opening the situation is identical as described above for freshly made juice.

Weight Training Safety Tips

• Never hold your breath while lifting weights. This can cause you to feel lightheaded, dizzy, and lead to fainting.
• Never lock your joints (knee, elbow, etc.) while lifting weights. Locked joints are put under an enormous amount of stress, which may lead to injury.
• Always use collars on the bar when lifting weights.
• Focus on controlling the weight. To avoid injury and maximize the effectiveness of the exercise weights should always be lifted and lowered slowly.
• Always have a "spotter" present when performing free weight exercises. Spotters can assist you with form and ensure that you avoid injury.
• Keep both hands at equal distance from the center of the bar when using free weights. Not doing so could result in harmful stress to one side of your body.
• Never excessively twist or bend the spine, which can cause lower back problems.
• When standing, always maintain a slight bend in the knees to reduce stress on the lower back.
• The knees should always remain in alignment with the toes when performing leg exercises.
• Always replace weights to the proper racks so that others do not trip over them. that others do not trip over them.

Fitness News Aug issue 103

http://www.facebook.com/FitnessNews1

THE DISADVANTAGES OF FOOD PROCESSING

Unless you live on a farm, it's unlikely that you eat only unprocessed food. Nearly every food purchased in the grocery store undergoes some type of processing, whether it's preservative to extend a product's shelf life, spray to enhance the appearance of a fruit or food coloring to add a more attractive color. 

DECREASED NUTRIENTS

Processed foods lose a good deal of their vitamin content. This also happens with fresh foods unless they're eaten quickly, but freezing, canning or otherwise altering foods so they keep longer results in nutrient losses. Just growing vegetables and fruits in fertilized soil can reduced the vitamin C content in the final product, the Better Health Channel reports. Blanching foods before freezing also removes water-soluble vitamins like B complex and vitamin C. Milling grains removes the husk, which contains most of the vitamins, while peeling fruits and vegetables can also removes vitamins that lie close to the skin's surface.

ADDITIVES

Preservatives and additives that enhance flavor and taste rarely add any nutritive value and in some cases, have been implicated in causing cancer or other diseases. Sodium nitrite, for example, gives processed meats such as hot dogs and lunch meat their characteristic pink color and also prevents growth of bacteria that cause botulism. However, nitrites can also form nitrosamines, chemical that may increase the risk of cancer in animals and humans. Artificial food colorings, added for no other purpose than to make food look more appetizing, also have been implicated as possible cancer-causing agents.

ADDED FATS AND SUGAR

Processed snack foods, dinners and side dishes almost all contain added sugar, sodium and fats to improve the flavor of dehydrated or frozen meals. All three are associated with major health risks: excess sodium can raise your blood pressure, excess sugar can aggravate diabetes and lead to weight gain and excess fats, particularly trans fats, can increase cholesterol levels and increase the risk of heart disease.

All about your Fitness Ball

Number 10

Trunk extension

What it's for: Lower back

How to do it: Get down on your knees and drape your upper body over the top of the ball, with your arms lightly hugging the back of the ball or with your hands behind your head. Lift your chest off the fitness ball until your spine is straight or slightly extended. Return to starting position.

Number 9

Core crunchers

What it's for: Abs and core muscles

How to do it: Many of the best fitness ball exercises involve the core. For this one, get on your knees, bend at the waist and rest your elbows on the ball. Squeezing your abs, roll the ball forward until your upper body and thighs form a straight line. Roll back to starting position.

Number 8

Basic crunches

What it's for: Abs

How to do it: With your feet flat on the floor, place your lower back on the ball and keep your upper body and thighs parallel to the floor. Do crunches as usual; use your abs to lift only your shoulders and upper back off the fitness ball.

Number 7

Elevated push-ups

What it's for: Pecs, shoulders, triceps, and abs

How to do it: Place the front of your knees on the ball and your hands flat on the floor (your whole body should be parallel to the floor). Look down at the floor and lower your face to within a few inches of it, then push back up to the starting position.

Number 6

Bent knee bridge

What it's for: Buttocks and hamstrings

How to do it: Lie on your back with your knees bent and your heels resting on top of the fitness ball. Spread your arms out to your sides. Lift your butt off the floor while squeezing it, and push your hips toward the ceiling. Pause at the top of the movement, then go back to the starting position.

Number 5

Abdominal rolls

What it's for: Abs

How to do it: Lie on your back with your knees bent and your feet flat on the floor. Place the ball on your thighs, near your knees, and your hands on top of ball. Lift your shoulder blades off the floor, roll the ball to the top of your knees, pause, then go back to starting position.

Number 4

Opposite limb extension

What it's for: Lower back, buttocks and hamstrings

How to do it: Lie with your stomach on the fitness ball and stabilize yourself with your toes and hands. While looking down at the floor, extend your left arm and your right leg simultaneously, hold for two seconds, and return to starting position. Repeat with the opposite arm and leg combination.

Number 3

Balanced push-ups

What it's for: Pecs, shoulders, triceps, and abs

How to do it: Place your hands on top of the ball and your body at a 45-degree angle with the floor, balancing yourself on the tips of your toes. Bend at the elbows and lower your upper body to a few inches from the ball, then push yourself back up to the starting position.

Number 2

Superman

What it's for: Lower, middle and upper back, and buttocks

How to do it: Lie with your stomach on the ball and your body at a 45-degree angle with the floor, balancing yourself with the tips of your toes. Stretch your arms out in front of you on either side of your head as if you're flying, and maintain the position.

Number 1

Seated wall roll

What it's for: Quadriceps, hamstrings and buttocks

How to do it: Stand with your back to a wall, feet shoulder-width apart, and place the ball between the wall and your lower back. Squat, letting the ball roll along your back, until you are in a "sitting" position with your knees forming a 45-degree angle. Return to starting position.