Weight Loss Drinks used for Quick Slimming Up

Everyone wants to be lean, slim, attractive and with an extra kilo, the world comes to an end. What are the ways of weight loss? Diet, exercise, yoga and gym etc... Weight loss drinks are one such easy way to reduce weight. Here we are mentioned few weight loss drinks.


  • Vegetable Stalk – Drink two glasses of vegetable stalk previous to lunch. This weight loss drink is a high foundation of fiber and full of nutrition.  According to researchers of University of Penn, drinking vegetable stalk previous lunch can help cut down on 135 less calories. Vegetable stalk is also very good for skin.
  • Drink Ice Cold Water – Drinking ice cold water can help you burn up 200 calories. When you drink cold water, your body burns calories to rink that water to body heat. Cold water may be increases metabolism. This leads to burning of calories and losing weight.
  • Green Tea – Green tea is very famous for its slimming capabilities. It boosts metabolism and regulates digestive development. It also is a resource of antioxidants. Drink green tea after every meal for most excellent results. 
  •  Milk – Milk is a good resource of calcium which breakdown fat into fat cells. Thus, avoid it to accumulate in the body causing ugly fat. Two glasses of milk in a day is sufficient for an adult. 
  • Protein Drink – Protein drinking turns fat into lean muscles, thus preventing fat growth.

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Exercise May Cuts Men's Cancer Death Risk

Men who take normal moderate exercise have a 34 per cent lower chance of being killed by cancer than those who do not, according to a study from the Swedish medical university Karolinska Institutet.
In this study, the researchers looked at the effect of physical activity and cancer risk in 40,708 men aged between 45 and 79. Over the seven year period of the revision, published in the British Journal of Cancer, 3,714 men developed cancer and 1,153 died from the disease.
Men who walked or cycled for at least 30 minutes a day had an increased survival from cancer with 33 per cent, than the men who exercised less or did not anything at all. The researchers also found that a more extensive programme of walking and cycling for stuck between 60 and 90 minutes and a day, led to a l6 per cent lower incidence of cancer.
But these activities only led to a five per cent decrease in cancer rates among the men who walked or cycled for 30 minutes day, a finding which could be due to chance. The researchers surveyed men from two counties in central Sweden about their way of life and the amount of physical activity they did. They scored these responses and compared the results with data formally recorded in a central cancer registry over a seven year period.
“These results show for the first time, the change that daily exercise has in reducing cancer death risk in men aged between 45 and 79", said Professor Alicja Wolk, who lead the study. “We looked at more reasonable exercise such as housework, undertaken over a longer period of time and found that this also reduced men’s chances of dying from the disease."

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Easy tips to avoid Dry Skin

Healthy Tips: Skin changes are common as depends upon your age, including skin that's dry and itchy. The Cleveland Clinic says you can avoid dry skin by taking note of these factors:


  • Not drinking enough fluids.
  • Spending too much time in the sun.
  • Exposure to dry air.
  • Being a smoker.
  • Being under stress.
  • Having less active oil and sweat glands, a familiar condition as people age.

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Do not Ignore Fingernail Abnormalities

Healthy tips: A defect in all or some of your fingernails can signal a potentially serious medical condition.
The U.S. National Library of Medicine offer these examples:
  • Hollow areas on the fingernail can signal malnourishment.
  • An abnormal shape to the fingernail, with ridges and an inner curve, can signal iron deficiency anemia.
  • White flecks in the nail can show leukonychia, which could be caused by factors including zinc deficiency or heavy metal poisoning.
  • An abnormal color or warmth could indicate an infection, often caused by fungus or yeast.
  • Streaks of  blood in the nail can signal an infection, notably finishing heart valves.

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Top 5 Foods helps to Improving Your Skin Naturally

We all love finding a great skincare product that really makes a variation to our skin. The subject I think we should always ask first though is this “What can I put into my body to improve my skin?” Of course the most important element for good skin is water but we all know that right? There are also some great foods that can truly make a variation to your skin from the inside. Here are my top 5 lists :

  1.  Acerola Cherries :These little gems are extremely rich in Vitamin C. Vitamin C is necessary to healthy skin, as it aids collagen manufacture and is also a powerful antioxidant. This means it fights skin damage caused by our environment and because it helps manufacture collagen, it helps bring more structure and strength to the skin.
  2. Mangoes : This juicy fruits are also high in antioxidants but are integrated in the list because of their high Vitamin A content. If you don’t have sufficient Vitamin A in your diet your skin may appear drier and dull. The Vitamin A is important for cell repair; it contributes to better oxygenation of the tissue and is necessary for growth, therefore helps to extend youthfulness.
  3. Almonds : Their plenty in Vitamin E and essential oils bring flexibility to the skin. Vitamin E also oxygenates the tissues and protects the performance of the cells.
  4. Wheat Germ : Wheat germ is purely a super food – it contains a high level of biotin (Vitamin B8)  this is highly important for a healthy resistant system and it helps to maintain the skin and nervous system. 
  5. Avocadoes : These are rich in Vitamin B complexes and important oils. One of the B vitamins they contain is Niacin (B3) its dilates the blood vessel system, is an anti-inflammatory and is very comforting to the skin from the inside.

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Is Your children Not Eating well?

Normally, school going children create enmity with food and during the same time they also tend to lose weight. This is a major worry for parents. It is essential to understand that your child is losing weight due to sudden school pressure and not lack of food. There are more reasons of why they eat less. 


Tips To Make Your Child Eat Right :
  1. Include All Nutrients – If your baby is a light eater, then don't force him to eat a heavy meal but make sure he has all the nutrients in his plate. This will make sure your child is eating right.
  2. Do not Discriminate – Many households make their children eat earlier than the elders. Remember, the way you don't like to eat single, even your child doesn't. Let him eat with everybody. This motivates your kids to eat.
  3. Make His Food delicious – Don't make him a unlike meal. He must eat the same food as you. Generally children are served plain food. This makes food dull and thus, they start hating it. Their food too must taste good.
  4. Serve properly – Served the food is very important. Serve the food in a nice plate and bowl.
  5. Understand His flavor Buds – Like you, he too may have his own likes and dislikes value that. Because he is a child, does not mean he will has to like everything. Set up food which he likes and in the way he likes it.

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Children with heart disease may be increasingly overweight


According to a new study, Children with inborn heart disease are more overweight than similar children a generation ago, raising their risk of heart attack and heart disease as adults. In these children have a higher body mass index and a heavier left ventricle, the main pumping chamber of the heart, according to a Cincinnati Children’s Hospital Medical Center study. A heavier left ventricle is a known risk factor for heart attack and stroke.

Dr. David Crowley said,” Those who had surgical measures as children to fix common congenital heart defects and are overweight or obese may be at increased risk. Because anytime the heart is stopped for open heart surgery and put on cardiopulmonary bypass, it is negatively affected.

It is necessary that overweight kids lose weight, especially those who have been on bypass, and it is essential that more studies be done to address the impact of the obesity epidemic on the long-term outcome and cardiovascular health of children with congenital heart diseases.

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How to identify cirrhosis disease

Cirrhosis, frequently the result of a viral disease or chronic alcoholism, occurs when liver cells are damaged and cannot fix themselves.
The American Academy of Family Physicians says common symptoms of cirrhosis contain:
  • Losing weight.
  • Loss of hunger.
  • Sickness or throwing up blood.
  • Feeling tired, weak or confused, or having difficulty paying attention.
  • Swelling of the abdomen.
  • Itchy skin or red palms.
  • Menstrual troubles.
  • Jaundice, a yellowing of the skin.
  • Urine that's dark brown.

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Prevention Guidelines of Heart Disease

As you plan to take steps to prevent or lower your risk of heart disease, there are some important numbers you need to keep in mind. We all know we need to exercise and observe our blood pressure, cholesterol and weight to keep our heart and cardiovascular system healthy. But expressive your target numbers provides a concrete way of monitoring your progress towards that vital goal.
The American Heart Association (AHA) and the American College of Cardiology (ACC) have put out heart disease prevention guidelines, which were co-published in the Circulation Journal as well as the Journal of the American College of Cardiology. Here is a summary of the guidelines:



  • Less than 130/80 mm Hg if you have diabetes or chronic kidney disease
  • Less than 140/90 mm Hg.
Blood Cholesterol :
  • LDL (Low-density lipoprotein, or bad cholesterol) of less than 100 mg/dL
  • Reduce intake of soaked fats, trans fats and cholesterol and add plant sterols and soluble fiber to diet,take omega-3 fatty acids in fish oil capsule form.
Physical Activity :
  • 30 minutes a day, 5-7 days a week.
  • Conflict training 2 days a week.
Weight :
  • BMI (Body mass index) measure of body fat based on height and weight of 18.5 to 24.
  •  Waist limits of less than 40 inches for men; less than 35 inches for women
    Diabetes.
  • HbA1C (measure of glycated hemoglobin in the blood) of less than 7 percent.
Smoking :
  • Zero revelation to first-hand or second hand smoke

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Healthy tips:Risk Factors for Thyroid Disease

The thyroid is a small gland at the bottom of the neck that helps control your body's metabolism. A medical difficulty that affects the thyroid can disrupt these key bodily processes.


  

  • Having had thyroid surgery or radiation therapy intended for thyroid.
  • Having an existing thyroid situation.
  • Having a goiter.
  • Having type 1 diabetes.
  • Having hair that turned gray in advance.
  • Having the skin condition vitiligo.

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5 tasty Foods that Boost up Your Energy

food can boost up your force just as well as coffee or tea. In fact, you won’t knowledge the highs and lows that you do with your preferred venti skinny latte. Here are 5 tasty treats that will give you one more excuse to go out tonight and power through the following morning.

  • Fruits : is a great way to satisfy your sweet tooth, plus the vitamins, minerals and carbs add up to a quick release of energy. Bananas are a extraordinary choice, as they are full of electrolytes and potassium. Other delicious options are oranges, apples, figs, dates, berries and cantaloupe - sounds like a fruit bowl is in order!       

  
  • Almonds : are a super food - they are full of protein and calcium, vitamins, and their necessary fatty acid content will to keep your mind alert. One small amount will not only boost your vitality, but fill you up fast.
 
  • Oatmeal : is rich in string and low on the glycemic index and will consequently give you a steady flow of energy as it digests. Have it for breakfast or as a mid-day snack, just go easy on the sugar, or nix the sugar all jointly in favor of stevia or coconut granules. 

  • Green foods : are crammed with nutrition content like vitamins B and C, magnesium and iron, which outcome in a high amount of energy when consumed. Make a point to add some of the following to your lunch: green leafy vegetables (kale, spinach), celery, parsley, green lentils, green peppers, and green powders.

  • Water : plays a major role in the body, and without sufficient of it the body lacks efficiency, leaving you feeling tired. Keep a reusable bottle around you at all times as a reminder to drink water during the day, and you will feel cheerful. Once you start eating these natural energy boosts you will wonder how you dealt with the side belongings of caffeinated products. 

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Exercise


Working out should be a challenge, but it definitely should not be painful. If you find yourself running straight for the ice packs and aspirin after working out, you are probably doing something wrong. Before you convince yourself you have a wonderful excuse to quit, try evaluating your exercise program.

First, determine if you are exercising at the proper level. A beginner should not try to bench press 300 lbs or run the treadmill at the highest level. Believe it or not, starting off slowly will actually make you stronger faster, as you will avoid injuring your muscles. Also, pain is an excellent deterrent. You should feel invigorated and even a little sore, but ever like a mouse who has hit the wrong feeder bar. If you are working out at a gym, ask a trainer to help you develop a proper exercise program. If you are exercising on your own, there is a myriad of books and resources from which to learn.

Two important points people tend to minimize are stretching and warming up. These are a must. The stretching before you workout should be light, as your muscles are cold. Never bounce or be jerky. This increases the likelihood of tearing your muscles. Warm up for about 10 minutes then stretch lightly. After working out, you can stretch more thoroughly. It is very important to stretch the muscles you have just worked in order get the most out of the exercise. Stretching the muscles lengthens them and allows them to heal stronger and be more limber. Again, never bounce or jerk while stretching.

Proper form is more than important, it is a must. If you are not executing the exercise properly, you might as well not be doing it at all. Improper form leads to injuries and an inefficient use of the muscle and your time. Do not tweak yourself in order to do more sets or to keep up with an aerobics instructor. It is always quality and not quantity that will get you results. Besides, it can be quite embarrassing to be spastically moving around or straining in an unnatural position.

Further, be sure that you are giving your body ample rest time between workouts. One should not exercise the same muscles in the same manner every day. Exercising tears down the muscles. It is the healing of the muscles that makes them grow and become stronger. Try working your upper body one day and your lower body the next. Or, if you are a runner, alternate your long distance runs with weight training or short distance runs.

Finally, it is always important to use the proper equipment. Even if you are working out at home, it is imperative that you have the proper equipment. If you are doing an aerobic workout video, it may be as simple as the right pair of shoes. If you are dead lifting 500 pounds, you will also need gloves and a back support. Do not skimp on the equipment. It not only can aid in the prevention of injuries, but also help you keep good form.

If after trying all of these, you are still experiencing pain, be sure to check with your doctor. You may be doing an exercise that is not right for your body. Before you throw away your workout sweats and limp to your easy chair, be sure you are exercising correctly with the correct form and equipment. There are so many things that one can do to exercise. Don't give up.

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Scientists Say They have Made Blood From Skin



Canadian scientists say, they have discovered how to make blood from human skin.  The achievement means that patients may be able to use their own skin as a resource of blood for surgery, cancer therapy, or treatment of blood disorders such as anemia, said the researchers at McMaster University in Hamilton, Ontario.
They simulated this discovery several times over two years using skin from young and old people. The study was published Nov. 7 in the journal Nature. Clinical trials using skin-derived blood could begin by 2012.
The translation from skin to blood is direct. This means it does not need the middle step of changing skin stem cells into pluripotent stem cells that can be turned into blood cells, explained Mick Bhatia, scientific director of McMaster's Stem Cell and Cancer Research Institute.
"We have exposed this works using human skin. We know how it works and consider we can even improve on the process," he said in a university news release. "We will now go on to work on developing other types of human cell types from skin, as we already have encouraging evidence."

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Healthy Tips: Avoid Secondhand Smoke

People who don't smoke but inhale secondhand smoke are expose to the same harmful chemicals as smokers, the American Cancer Society warns.
The Cancer society says secondhand smoke can cause these health troubles:


  • It Increased risk of heart disease.
  • It Increased risk of lung cancer.
  • Increased risk of respiratory troubles, such as pain in the chest, mucus, coughing and diminished lung function.
  • Increased risk of ear infections and lung infections in kids
  • Increased risk of asthma attacks.
  • Increased risk of giving birth to babies with low birth weight.

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Smoking May increase Risk of Death in Women With Breast Cancer

New study finds, Breast cancer patients who smoke or previously smoked have a higher risk of dying than nonsmokers with breast cancer.
"Women who were smokers or had a record of smoking had a 39 percent higher rate of death due to breast cancer," said study author Dr. Dejana Braithwaite, an assistant professor of cancer epidemiology at the Helen Diller Family Comprehensive Cancer Center of the University of California, San Francisco. 


"The strength of our study is, it's a very huge study of over 2,000 women diagnosed with breast cancer" at two sites in the United States, she said. For this study, Braithwaite followed 2,265 women of many ethnicities, all diagnosed with breast cancer between 1997 and 2000, for nine years on usual. The researchers looked at whether smoking affects breast cancer-related death rates and death rates from other causes.
During the follow-up, 164 women died of breast cancer and another 120 from other causes.In this study, 893 were former smokers,173 current and 1,199 never-smokers. "Their study is important," said Daniel Wartenberg, a professor of epidemiology at the Environmental and Occupational Health Sciences Institute at the Robert Wood Johnson Medical School in Piscataway, N.J. He previously considered the effect of passive smoking on breast cancer death rates and found no link.
If these results are confirmed by other studies, he said, "that's a really important message, that getting people to stop smoking and prevent exposure may have a significant effect on reducing cancer deaths."

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Arm Exercises


Tone Your Arms--in 10 Minutes!
Bare them with confidence in 4 weeks with this targeted routine

Shapely, sculpted arms are possible--at any age. All it takes is this 10 minute routine you can tailor to your fitness level. These four firming moves work the chest, shoulders, and arms from every angle to tighten and tone the droopiness that can start when you lose lean tissue in your 40s. After a month, you'll be on your way to show-off arms that will look great in sleeveless tops and dresses all summer long.

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Fit For Spring


Spring fitness tips

1. Lighten up
Trade your winter parka in for a light, packable waterproof jacket and pants. You need full-body protection against splash-back when you run through puddles, and using lightweight, packable gear ensures that you won't leave it behind to cut weight and then end up wet and cold. You'll also stay dry if it rains, snows or pours freezing rain on you – all of which can happen in the shoulder season. Even better? Being waterproof from head to toe protects you from even the most inconsiderate of puddle-splashing drivers if your workout takes you anywhere near the road.
2. Let your footwear work for you
Abandon any thoughts of protecting your footwear from mud, slush and puddles. Let those shoes or boots sacrifice themselves to keep your feet dry – that's their job. Most waterproof boots or shoes have a waterproof bootie sewn into the body of the shoe. As long as this bootie isn't pierced and you don't step into water that's higher than its edge, your feet will stay warm and dry. If you think you might end up in over that level, which varies from shoe to shoe, you can extend your waterproof foot protection by using standard gaiters or shorter ankle gaiters.

You can also sometimes get by with wearing waterproof pants that cinch down tightly over the tops of your shoes or boots. If temperatures aren't cold enough to pose a hazard to wet feet, you could also just toss on a pair of throwaway sneakers or water shoes, which are made of mesh that lets water in but also lets it drain right out again so that you're not squelching around, and then splash away to your heart's content.

3. Expect the weather to change
It might be winter one day and spring the next, then flip back and forth a few times before it's done. Cope with the changing extremes by leaving room for layering underneath your waterproof jacket and pants. Check the forecast before you go and take extra layers if necessary or, even better yet, just leave an extra top and bottom layer or two in your vehicle or pack all the time. The extra air trapped between layers acts as insulation for your body, and as long as the layers are available, you can remove or add them to fine-tune your comfort.

4. Get a grip
Invest in a pair of ice grippers (like YakTrax or Get a Grip) that slip on over your boots or shoes, just in case you encounter water-slicked ice. Tuck them into your fanny pack or under the seat of your car so that they're always nearby if you need them. Keep an extra-vigilant lookout for icy spots in areas where the snow has been packed down, then exposed to sun followed by shade. Slipping and getting hurt isn’t a good way to start the spring season.

5. Stay prepared
Having a box in your car or a pack by the door always ready to go helps keep you organized and make sure that what you need is always available. There's nothing quite like leaving the house stoked for a workout only to realize that you left your warm hat, running shoes or ice grippers behind. Tuck your packable pants and jacket, an extra layer for top and bottom, extra socks, your ice grippers and your waterproof shoes with gaiters into the box or pack. If you happen to throw a bottle of water and an energy bar in there, too, you'll be your own hero once that post-workout hunger and thirst set in.

Also, work out a system for toting winter gear like skis or snowshoes before you leave the house. This means finding a way of strapping, tying, bungeeing or otherwise fastening them to the outside of your pack, not planning on carrying them by hand if you hit a snowless spot on the trail. Some packs come ready-made with fancy doodads for toting extra gear on the exterior.

6. Remember the small things
It’s easy to remember important workout gear, like your shoes or jacket, but there are a few small things that will optimize your spring fitness time.

Sunglasses help shield your eyes from cold winds and spring sun all at the same time. Always have an extra pair of dry socks available. Always. Finding dry socks when you need them is just as good as finding a twenty dollar bill in the pocket of your winter coat come next winter. And toss a plastic grocery bag or waterproof stuff sack in with your other gear to hold any wet or muddy gear separate from dry items.

7. Stay within your budget
If you're smart about your spring fitness shopping, you can get essential springtime outdoor gear – like waterproof or throwaway shoes, packable waterproof outwear and ice grippers – for less than the cost of gas and a month's membership to the gym. That's not counting the free benefits of fresh air, sun and sky you get from working out outside.

8. Improvise, if necessary
If money's too tight for spring fitness gear, you can still have fun in the mud on a budget. Use a garbage bag as your stay-dry poncho – poke or cut holes for your head and arms.

Use plastic bags to keep your feet dry: Slide sock-clad feet into a layer of plastic bag before donning your non-waterproof shoes. Your shoes will still get wet and muddy but your feet won't, although be warned that they will collect sweat and condensation inside the bags. Make sure to give them a breather from time to time and change your socks frequently if you're on an extended outing. You can also make your own cheap studded shoes by putting short screws through the bottom of thrift store sneakers.

9. Take care of your spring fitness gear
Perhaps most importantly, take care of your spring fitness investments so that they last. If your shoes or clothing are wet or muddy, rinse or wipe them clean and allow to dry in a well-ventilated place so that they won't mold or mildew. Lastly, protect anything waterproof – such as pack covers, outerwear or tent layers – from abrasion as much as possible to help prolong the life of the waterproof coating.

10. Have fun
Spring may present unpredictable weather, puddles and even a residual winter snow, but being prepared to brave the elements will make your outdoor spring workouts fun and effective.

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Healthy tips:Relieving stress at work

Do you think stress at work? Do you take your stress home with you at night? Here are some tips that will help you reach success over stress. You can decrease stress on the job.


  • Sit down to eat. If co-workers only persist on rehashing all of the harmful stuff at work, insist on eating alone.
  • When you drive your car to your business or your job, listen to wonderful enjoyable or motivating.
  • On the way home from your company or your job, listen to enjoyable or relaxing music.
  • Take a few minutes at work to think of people who may have injured you in any way. Breathe deeply, relax, and push out all of the tension close those thoughts.
  • Think reasonably. Do not allow your emotions to get out of control.
  • Put Plan better and rest schedules and prioritize your tasks.
  • Delegate. Do not try to do everything yourself, but quite, seek help from others.
  • Maintain a positive attitude. Do not take life so seriously, laugh sometime. 
  • Take walks. Walking is one of the finest forms of exercise.

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Questions Answers


Q: Should I do lots of crunches to reduce fat around my middle?

A: No. Exercising the area from which you want to lose fat is called “spot reduction”. Spot reduction is now believed to be a myth. Research shows that fat is lost all over your body, not just in the area that you work.

Q: What’s wrong with situps?

A: Traditional situps emphasize sitting up rather than merely pulling your sternum down to meet your pelvis. The action of the psoas muscles, which run from the lower back around to the front of the thighs, is to pull the thighs closer to the torso. This action is the major component in sitting up. Because of this, situps primarily engage the psoas making them inefficient at exercising your abs. They’re inefficient 


because the psoas work best when the legs are close to straight (as they are when doing situps), so for most of the sit-up the psoas are doing most of the work and the abs are just stabilizing. Putting the thighs at a right angle to the torso to begin with means that the psoas can’t pull it any further, so all of the stress is placed on the abs. Situps also grind vertebrae in your lower back. This is because to work the abs effectively you are trying to make the lower back round, but tension in the psoas encourages the lower back move into an exaggerated arch. The result is the infamous “disc pepper grinder” effect that helps give you chronic lower back pain in later life.

Q: If the athlete is on the road or needs to quickly grab a bite to eat, what kind of fast food would be the best choice?

A: Most fast-food restaurants now publish the fat and carbohydrate content of their menu items. Choose low-fat foods, and ask for things without sauce. Most chicken products [broiled or baked, not fried] are good. An alternative is to plan in advance and carry fluids and healthy snacks with you.

Q: Does overtraining lead to fatigue?

A: Overtraining is the worst problem. The body builder may not have a coach on a daily basis, so he or she may overexert. At first you get exciting results, and you get so enthusiastic. The natural tendency is to press on. To correct fatigue from overtraining, get adequate rest and drink lots of water, and every other day, body build! Let your body rest and adjust.

Q: If an athlete needs more iron, what type of supplement might help?

A: Check your iron intake to match your body’s iron stores. Get a lab analysis of your red blood count. An iron supplement of 15 mg a day is ample, and most vitamin and mineral supplements include iron.

Q: What’s the safest way for a bodybuilder to dehydrate?

A: Unfortunately, dehydration plays a part in observable muscle definition. Play it safe. Fluids are needed to dissipate heat, transports nutrients and eliminate waste products. In other words, you can’t dehydrate safely. Body fluid loss of only 2% will cause throbbing heart, nausea and muscle pain.

Q: What is super hydrating, and will it benefit bodybuilders?

A: Super hydrating is fluid intake over what’s normally lost by sweating, urination and other body processes. It allows your kidneys to get rid of toxins. Super hydration is done best when you slowly drink small amounts of fluids over a period so they have time to move into the small intestine and be absorbed into the bloodstream. No athlete chooses to experience fatigue, visual disturbances, dizziness and increased blood pressure [results of dehydration]. Prevent heat disorders by predicting the environmental conditions in the gym or wherever you train and taking along a bottle of water or sports drink if necessary.

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To Get You Started


As an older adult, regular physical activity is one of the most important things you can do for your health. It can prevent many of the health problems that seem to come with age. It also helps your muscles grow stronger so you can keep doing your day-to-day activities without becoming dependent on others.

Not doing any physical activity can be bad for you, no matter your age or health condition. Keep in mind, some physical activity is better than none at all. Your health benefits will also increase with the more physical activity that you do.

An inactive lifestyle can cause older people to lose ground in four areas that are important for staying healthy and independent: strength, balance, flexibility and endurance. But research suggests that exercise and physical activity can help older people maintain or partly restore these four areas.

If you make exercise a regular part of your daily routine, it will have a positive impact on your quality of life as you get older. A chair exercise program such as the Stronger Seniors series will be in important steps towards greater health and indepenence.

The Stronger Seniors Chair Exercise program was created with safety as the highest priority. While exercise and nutrition are important to the overall health of seniors, we do not want to injure ourselves in the process.  Here are some fitness tips to help our community get the most out of the program:

    * Start slowly, especially if you haven’t been active for a long time. Little by little build up your activities and how hard you work at them.
    * Don’t hold your breath during strength exercises. That could cause changes in your blood pressure. It may seem strange at first, but you should breathe out as you lift something, and breathe in as you relax.
    * Use safety equipment. For example, wear a helmet for bike riding or the right shoes for walking or jogging.
    * Unless your doctor has asked you to limit fluids, be sure to drink plenty when you are doing activities. Many older adults don’t feel thirsty even if their body needs fluids.
    * Always bend forward from the hips, not the waist. If you keep your back straight, you’re probably bending the right way. If your back “humps,” that’s probably wrong, especially if you are suffering from Kyphosis (forward rounding of your upper back).
    * Warm up your muscles before you stretch. Try walking and light arm pumping first.

Learn more about Stronger Seniors DVD Programs

Exercise should not cause pain or make you feel really tired. You might feel some soreness, a little discomfort, or a bit weary, but you should not feel pain. In fact, in many ways, being active will probably make you feel better.

Older adults who have found a way to weave exercise into their lives have lowered their risk for serious health conditions such as Alzheimer’s and dementia, heart disease, diabetes, colon cancer, high blood pressure, osteoporosis, poor digestion and obesity.

Not only does it stave off health problems, but exercise actually adds independence and confidence to your life. There are many positive outcomes including flexibility and posture, help with balance, increased strength, coordination and reduction of falls. Strength training also helps alleviate the symptoms of chronic conditions such as arthritis and helps older adults maintain or lose weight because it revs up the metabolism and increases muscle mass as it helps to burn more calories.

Many benefits of exercise aren’t just physical. Exercise aids your sleep by helping you to fall asleep more quickly, sleep more deeply and awaken less often during the night.

It’s a mood booster, too! Endorphins produced by exercise reduce feelings of sadness or depression. Being active and feeling strong naturally helps you feel more self-confident and self-assured. This improved sense of well-being enhances your overall mood and
attitude about life.

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How to Make a Healthy Breakfast for childrens

The key to getting kids to eat healthy is making the food look fun and attractive. Be creative and make it colorful, enjoyable, and healthy at the same time.


  •  Based on the age of your kids tastes will change. Keep this in mind as you try out with different foods. 
  • Make fruit kabobs. Use fruit such as strawberries, grapes, banana slices, pineapple chunks, apple chunks, kiwi, mandarin oranges. bowl on a few miniature marshmallows or maraschino cherries for extra pizzazz.
  • Make fruit dips using yogurt, peanut butter, or cream cheese. Use the fruits over and serve with toothpicks. Let your kids dip the fruit into the yogurt. They won't even understand what they are eating is good for them.
  • Make well muffins. Try flavors like blueberry, apple cinnamon, banana nut, or strawberry cheesecake. For an extra fiber boost, use part whole wheat flour or add a fiber powder like Benefiber.
  • Consider deviled eggs. Many kids don't like fried or tousled eggs, but they love deviled eggs. Make up a lot of deviled eggs to keep on hand and serve with other fun foods above.
  • Sandwiches. Try grilled cheese, ham and cheese, pimento cheese, or peanut butter and jelly. Focus on what your child will eat that is both nutritious and tasty.
  • Avoid sugary cereals, donuts, Pop-Tarts, and pastries. They raise the blood sugar fast, and your child will practice a "drop" later. Most of these foods are high in calories and low in nutrients. Also avoid sugary chocolate milk and juices that contain high fructose corn syrup. These are also high in sugar and low in nutrients. Stick to 100% juice.

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