Feel Great By Eating Cleaner

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Eating clean has never been more important or popular than today. The topic is popping up behind every blade of grass; at the gym, supermarket even when dining out someone is talking about how cleaning the diet is good for the health.

But what is all this chatter about “Clean Eating”, my food is as clean as the next guy’s!

Cleaning up the diet, or Eating Clean, is not about effecting a change in your diet to drop some holiday pounds in time for Aunt Edna’s wedding in March. Those who truly clean their diets are beginning a lifestyle.

The “Eating Clean LifeStyle” is all about eliminating certain products from the diet that can harm the body, foods that have been processed even minimally or treated with additives, artificial flavour enhancers and sweeteners.

This would be all about eating corn on the cob rather than cornflakes or a grass-fed homemade hamburger rather than tossing your bucks at Ronald McDonald for some meat-like products that tabloid magazines are still writing stories about.

This is the kind of diet our great grandparents would eat back when they walked a mile and a half to school and back, uphill both ways — and it’s good for the health.

Advocates of a cleaner diet can’t stop talking about the numerous benefits of adjusting your diet towards better health rather than sweet indulgence or convenience. Women have noticed fuller healthier hair and many have experienced a reduction and loss of unpleasant skin conditions they thought they would never be rid of after eating healthier.

Then of course there is the loss of weight that comes by fine-tune the fuel consumption in regards to the output required each day. Then their are the improved blood sugar levels and cholesterol profiles that have become a major concern for public health in recent year which can also be reduced by eating in a more natural way.

Eating clean is not a difficult or unpleasant task of giving up your pleasures in exchange for a life of strict monastic rations and grinding down on hard packing nuts and tree bark.

Quite the contrary; with all the emphasis on healthy eating currently in importance there are more delicious options than ever for delicious meals and tasty desserts.

Following are 6 simple rules to getting started on eating healthy. Try this for a few weeks and you will never want to go back to those crispy tasty treato’s ever again.

Guide to Clean Eating in 6 Easy Steps

1. Try Foraging

There was  time when three hots and a cot were enough to live off; today we know that it is healthier to eat smaller meals and more of them. 5 to 6 smaller meals in a day will keep your body fuelled well and keep your blood sugar from dipping at the most inopportune time, which often leads to the need for a sugary donut or coffee to give the kick to finish the day.

Healthy eating means  that each snack or meal contains the proteins and healthy fats and complex carbs that will keep your body running well and balanced without times of excessively high energy and other times when all stores are depleted.

2. Drink Up that H2O

Water is highly important and in today’s consumer driven society it is often overlooked for sugary soft drinks, caffeinated power drinks and flashy sports drinks. But even tea with all its benefits can’t replace the body’s need for a minimum of 2 litres of water each day. Think of this, the body will survive for a couple of weeks with no food but only a matter of days without water.

Set a quota, get one litre before lunch and another before dinner. Have a refillable bottle in your car, at your desk and on your kitchen counter. Improve your water by slicing cucumbers and lemons into your water; throw in some mint leaves for a refreshing all day drink.

3. Plan to Succeed

It is not a problem at all to keep your clean eating commitments with a well stocked fridge at arms length, but when commuting and rushing on the job the terrible convenience of the processed food industry sometimes just wins out against our better judgement.

The only way to beat out the convenience store and snack machine is by preparing against them. By planning out your meals and snacks you can be sure you will always have a bite to eat right when you need it most.

Pack the food you will eat throughout the day the night before. By setting up regular times for food preparation you will find the convenience store has nothing over little organization. Saving time, money and health is what this guide to clean eating is all about.

4. Be a Label Reader

Most of the foods that are clean are the kinds of foods that look like they just fell of the tree or are otherwise in a neutral condition. It is additives that improve shelf life or contain flavourings that should be avoided.  When you are in a store selecting products read the labels.

Beware of veritable poisons like HFCS (high fructose corn syrup) that can show up in just about any food stuff from crackers to dairy products. Trans-fats are taking their leave of the food industry, but hydrogenated oils are still there and should be avoided. 

There has also been some concern about the amount of GMOs that have been included in the food production industry. Although the research has produced divided results, most proponents of clean eating will suggest they be left out of the diet altogether.

Although it may not be in everyone’s budget, this guide to clean eating highly recommends eating organic food products whenever possible. As often as you can, choose the organic varieties of tomatoes, apples, berries and cucumbers. Organic milk and free-range chicken is worth the extra cost.

5. Don’t Be Pompous about your Healthy Choices

The choice to take the healthy route is a decision you make with yourself, this does not imply that your friends and family should follow suit. When you are invited to eat and go out to dine as a group avoid making a big deal about your choices; most places have healthy alternatives on the menu or are willing to make substitutions — try to be unassuming about making your requests known.

Eat salads topped with grilled chicken and leaner proteins even fish. Don’t worry about it being organic or not, unless you are forced to eat out regularly. When eating salads dip the fork in the dressing before grabbing a bite of salad, this way you enjoy a little “harmful” dressing along with each bite of salad.

6. Remember, It’s Ok to Indulge every once in a While

On a related point to the last point, the body is a strong living machine; if you maintain it well and keep clean eating as your default program, your health won’t go berserk after the occasional pizza or splurge on fancy desserts. 

The point of all this healthy eating is  to shift the balance to primarily healthy choices so the body has no problem ridding itself of the occasional Red No. 5 or Chocolate Bear Paw Delight. The best thing about it, you will enjoy the occasional indulgence far more if they are few and far between.

3 FOOD TRAPS

Some of these may sound like clean eating, but be warned there are toxic substances lurking in the aisles of your local shopping mall.

Trap No. 1: Energy or breakfast bars

What a healthy way to start your day with a fruit and cereal bar. The only thing is, there probably isn’t a natural product inside, or it has been thoroughly processed as to be stripped of nutrition and then fortified artificially, another food trap.

Trap No.2: Sports Drinks

These are full of artificial colours and sweeteners and many other additives that your body would do far better without. Besides, the body was made for water and water is all you need. Drink water !

Trap No.3: Flavoured Yogurt

Often carrying enough sugar to sweeten the MidEast Crisis, these yogurt products are rarely the health food many people assume they will be. Opt for the unsweetened variety and add a tablespoon of natural honey.

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Better Ways To Lose Fat: Embrace Inefficiency?

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Often times finding a better fat loss method means going against what seems like common sense or common knowledge. After all, you just want whatever works. So what does it mean to embrace inefficient exercise to burn more fat and most importantly does it work?

The more effort your body has to put into doing an exercise, the more fat your body actually burns. Because of this, if you are looking to burn fat you actually want to find exercises that you are terrible at doing and then as you improve you switch to something else. This keeps your body constantly burning fat, and although different than what you would do to become athletically proficient this is something that works for fat burning.

This is the reason that many new cardio exercises seem to work so well for the first couple weeks and then you always plateau or have to do twice as much for half of the previous results. This is great for getting healthy and being athletic, but having your body adjusts makes it harder to burn fat. This is how you can see people with a beer belly who can still run 3 to 5 miles at a time.

Better Fat Loss Methods: Push Ups & Kettlebell Swings

This inefficiency helps to explain why kettle bells are so effective. This is a full body movement that takes a time of energy and is not especially efficient for moving that weight. You can constantly add more swings or more weight and because of the type of movement it is extremely hard to become very efficient at the swings.

If you really want to bump up the fat loss ad push-ups to your kettle bell swings and then add in some goblet squats. Doing that in combination is extremely powerful and if you just can’t to kettlebell swings do goblet squats and push-ups. The fat will just melt off.

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When Is The Best Time To Change A Toothbrush?

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Dental health is one of the primary considerations to promote better health and brushing the teeth is as important as taking a shower or nutritional supplementation.

Toothbrushes are a necessity, however, it needs to be in its best shape to work effectively and consistently and so the question is, ““how often do I need to toss my toothbrush?”

Dental experts agree that the standard is once every 3 months or when the bristles are already frayed. Toothbrushes are critical to maintaining good dental health and the risk for dental disorders increases when toothbrushes do not provide optimum cleaning for the mouth and teeth.

There are mainly two types of toothbrushes in the market today; manual and electric.

Manual toothbrushes are the usual run–of-the-mill brush and handle type – portable and can be used anytime.

Electric toothbrushes are more convenient to use, however, may be a bit cumbersome for traveling and requires a power source like batteries to power it. Electric toothbrushes also cost more than the manual type.

Dental problems can often take people off-guard and lead to very embarrassing situations. So brushing no less than twice a day and flossing once daily is necessary to help maintain good dental hygiene.

It is important to be aware of the common dental problems related to poor dental hygiene so that preventive measures can be taken.

Halitosis or bad breath. Dental research reveals 85% of those having bad breath are due to a dental condition. These include gum disease, dental cavities or caries, dry mouth and bacteria in the tongue- in worst cases oral cancer.

The use of mouthwash will only mask the effects of bad breath, but is not a cure.

Rotten teeth or tooth decay. Also known as cavities, which tops the list as the most prevalent health condition among children and ranks second among adults next to the common cold.

Gum disease and tooth infection. These are often caused by selling tissues surrounding the tooth, often associated with infection or inflammation. The most common of which are gingivitis and periodontitis.

Tooth sensitivity. Not to be mistaken with gum disease, these are pain or discomfort caused by factors like cold weather, eating sweets, cold drinks, ice cream or cold air.

Generally these issues are addressed by proper dental hygiene and good oral care – brushing the teeth regularly and visiting the dentist at least once a year.

Image Credit: That nasty cold (or flu) is finally over. Do I need to toss my toothbrush? – NBC News

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Addiction Counsellors Are Getting Scarce In The U.S.

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Drug-related deaths have seen a rise in statistics in the United States and as addiction-related treatments are needed, America is faced with the problem on the shortage of addiction counselors.

Recent findings on research for substance-abuse treatment facilities concluded that one of every four staff members quit their jobs every year to seek better job and pay opportunities in the same field.

The Bureau of Labor Statistics reported that the average salary for addiction counselors is only about $40,000 a year, which poses as a big factor for the shortfall.

In a 2006 report released by the Institute of Medicine, they documented a long –standing shortage in the number of substance and drug- addiction treatment workers for a couple of decades, notwithstanding the fact that the demand for these workers continue to increase year after year.

Federal laws, including the Affordable Care Act, continue to give out insurance claims to millions of people to pay for treatment and rehabilitation services, but have to be turned down by institutions due to the lack of addiction counselors and health workers to attend to them.

One former counselor,  who worked as a social worker for 10 years and a Master’s degree holder, said that the main reason she quit the job was due to burnout, stating that the stress ‘just got too heavy.’

Among the major factors that contribute to this burnout situation is that they always take in the pains of their patients and without the proper support structures or outlets, they get too difficult to burden.

Another concern raised by health experts is the lack of capability-building support like institutionalized education and training for addiction counselors, as well as proper funding and support from the health and public sectors.

Statistical data from the National Institute on Drug abuse (NIDA) that the impacts of substance abuse have proven to be very costly for the United States.

In a recent report, NIDA claimed that more than $700 billion is lost annually in relation to crime, health care and productivity, broken down as follows;

• Tobacco – $296 billion
• Alcohol – $244 billion
• Illicit Drugs – $193 billion

Experts agree that with the proper funding and support, there still is a great opportunity to fill the demand to address the shortage of addiction counselors in the U.S.

 Image Credit: Shortage Of Addiction Counselors Further Strained By Opioid Epidemic – NPR News

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Chocolate Can Make You Smarter and Healthier

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Now you have more than enough reason to tell everyone that eating chocolate could improve your brain function to make you smarter and healthier.

A recent study published by the journal Appetite indicated that researchers were able to associate chocolate consumption with cognitive brain function.

The landmark findings that covered 968 participants between 23 to 98 years old, revealed that those who frequently consume chocolate had better performance on visual-spatial memory and organization, abstract reasoning, scanning and tracking, working memory and mini-mental state examination

This may be due to high concentrations of cocoa flavanols and essential chemical compounds in chocolate that protects the brain from oxidative stress and age-related cognitive decline .

Researchers also discovered that these essential flavanols positively affects the brain and are more abundant in dark chocolate compared to white chocolate or milk. These flavanols can also be found in large concentrations in red fruits like berries and grapes.

In another study back in 2014, researchers discovered that lavado – a cocoa extract – helped prevent damage to the brain’s nerve pathways for patients with Alzheimer’s disease.

Aside from chocolates making you smarter, more good news from science also claims that biologically active phenolic compounds found in chocolate positively affects oxidative stress, atherosclerosis and blood pressure regulation.

Health benefits derived from these compounds include reduced risk of cardiovascular problems and lowers cholesterol levels, although further studies are still underway to show concrete evidence of these effects with increased commercial chocolate consumption.

In another separate study, scientists from Canada conducted a study with 44,489 participants and discovered that 22 percent of them were less likely to experience a stroke attack.

However, this does not mean that test subjects were fed with dozens of chocolate bars, instead, were provided with drinks infused with fortified yet measured amounts of cocoa flavanols daily for two months.

Researchers cautioned that in spite of the benefits of chocolates, the public also needs to be aware about the increase in consumption of chocolate candy bars may be subject to risks of increased sugar intake and the health impacts that goes along with it.

Commercial chocolate bars are often formulated with glucose and sucrose substances that make it more palatable and tasty and contain only an average of 53.49mg of cocoa flavanols, compared to the drinks given to test subjects of 993mgs per day.

This means that eating chocolate could improve your brain function and lets you add more years to your life.

An average American consumes about 4.5 kilograms of chocolates every year.

Image Credit: Science Says Eating Chocolate Could Improve Your Brain Function – MBG

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Mediterranean Egg Salad

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Ingredients

• 8 large eggs, hardboiled
• 1/2 cup sun-dried tomatoes, drained of excess oil and chopped (certified gluten-free if necessary)
• 1/2 cup red onion, chopped finely
• 1/2 medium cucumber, chopped
• 1/4 cup olives, chopped
• 1/2 cup plain Greek yogurt (certified gluten-free if necessary)
• Splash of lemon juice
• 1 1/2 teaspoon oregano
• 1/4 teaspoon cumin
• 1/2 teaspoon sea salt
• Freshly ground black pepper, to taste

Directions

1. Chop up your hardboiled eggs and place them in a bowl.
2. Add in sun-dried tomatoes, red onion, cucumber and olives.
3. Stir in Greek yogurt, lemon juice, and spices until well-combined. Serve egg salad over lettuce wraps or whole-wheat bread. Leftovers can be kept in the fridge for up to a week.

Source: Mediterranean Egg Salad – MyFitnessPal

Image Credit: Mediterranean Egg Salad

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Roasted Carrot Hummus Chicken Wraps

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Ingredients

• 1 lb (450 g) carrots (about 4 medium)
• 2 Tbsp (30 mL) + 1 tsp (5 mL) extra-virgin olive oil or camelina oil
• 1 1/2 cups (350 mL) cooked or canned (drained and rinsed) chickpeas
• 3 Tbsp (45 mL) tahini
• Juice of 1/2 lemon
• 1 garlic clove, minced
• 2 Tbsp (30 mL) honey
• 2 tsp (10 mL) orange zest
• 1/2 tsp (2 mL) ground cumin
• 8 whole grain or gluten-free tortilla wraps
• 1 1/2 lb (750 g) cooked boneless, skinless organic chicken thighs, sliced
• 2 red bell peppers, thinly sliced
• 8 cups (2 L) baby spinach or other tender salad greens

Directions

1. Preheat oven to 400 F (200 C). Peel and chop carrots into 1 in (2.5 cm) pieces. Toss carrots with 1 tsp (5 mL) oil and place on baking sheet. Roast until tender and beginning to darken, about 20 minutes. Remove from oven and let cool.
2. Place roasted carrots, chickpeas, tahini, lemon juice, 2 Tbsp (30 mL) oil, garlic, honey, orange zest, and cumin in food processor container and blend until smooth.
3. To prepare wraps, spread carrot hummus over surface of wraps and top with an equal amount of chicken, red pepper, and spinach. Roll tightly and slice in half on the bias. If needed, insert toothpicks to hold wraps in place.

Source: Roasted Carrot Hummus Chicken Wraps – Alive Magazine

Image Credit: Roasted Carrot Hummus Chicken Wraps

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Detox Foods for Winter to Add in Your Grocery List

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With all the festivities over the past weeks, the majority of us are at the lowest points of our diets. Guilty? Well, it’s really hard to avoid loading up on cheat meals, especially the foods that have zero nutritional content.

Our body needs some detoxing to do to flush out all the unhealthy ingredients we’d consumed. And that’s the issue – it’s hard to consume more of these detox foods for winter.

So to start, here’s a guide laid out for you by registered dietitian Gloria Tsang on Health Castle:

Winter Nutrition Guide

When winter days are cold, and you want to warm up fast, a bowl of cream soup or stew can certainly be appealing. But there is no excuse to throw all your healthy eating habits out the window just because it’s dark and cold outside! Read more…

In addition to that, here are the foods to incorporate into your grocery list, as listed by Rida Bukhari on Fitness Republic:

15 Amazing Detox Foods For Winter

Considering doing detox this winter? It’s time for nourishment and restoration without starvation! Reset your body with these amazing winter detox foods, shed the extra pounds and rid your body of toxins. Read more…

You may have noticed that these are all plant foods – they are packed with vitamins and minerals that naturally reduce the inflammation in your body. You can use them in making soups, casseroles, teas, and other winter dishes that will also help heal your flu.

For more healthy tips, read this article written by Catherine Roberts on Active Beat:

10 Tips to Help you Stay Healthy This Winter

In just a few short weeks, winter will officially begin. But depending on where you live, the winter weather is already here and it may already be taking a toll on the healthy lifestyle you’ve worked hard for. Whether you typically eat too much comfort food and desserts, or exercise less (or not at all), winter can really hurt your health. This year, instead of sitting back and accepting the unhealthy changes in your life, make an early resolution to stay active, eat right, and in the process, help ward off seasonal depression. Sounds easy, right? Read more…

It may be hard to resist the temptation of holiday meals like rib roast, chocolate, candies, and cocktails, but I swear sooner or later you’ll regret that you overindulged at this time of the year.

But hey, it’s not a bad thing to at least keep your body clean and healthy by consuming more detox foods for winter. Plus, they will boost your metabolism, which in turn will help you avoid the unwanted weight gain.

Don’t forget to drink plenty of water every day – at least 8 glasses, to be exact. Just because it’s winter doesn’t mean your body won’t suffer from dehydration. Consider a vitamin D supplement as well, since the sun is hardly shining these days.

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Breakfast Flatbread Pizza

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Breakfast Flatbread Pizza

• 1 medium slice center-cut bacon
• 2 large (50 grams each) eggs
• 1 large (60 grams) pita flatbread
• 1 teaspoon reduced fat (1/3 less fat) cream cheese
• 1 tablespoon diced red onion
• 1 tablespoon diced bell pepper
• 1 mushroom, sliced
• 1 tablespoon diced tomatoes
• 1 tablespoon shredded cheddar cheese
• 1/2 teaspoon chopped chives

Directions

1. Heat oven to 400 degrees F. Line a baking sheet with foil, and cook bacon for 7 minutes. Blot grease and allow to cool, then slice and set aside.
2. Scramble the eggs, but don’t cook all the way through. They need to be moist because they’ll finish cooking in the oven.
3. Place flatbread on baking sheet and spread with cream cheese. Top evenly with eggs, bacon, onion, bell pepper, mushrooms, tomatoes and cheddar cheese.
4. Bake in 400 degree F oven for 8 minutes until flatbread is crispy and cheese is melted. Sprinkle with chives and slice into four triangles while hot.

Source: Breakfast Flatbread Pizza – MyFitnessPal

Image Credit: Breakfast Flatbread Pizza

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Burpees: The Do’s and Don’ts!

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Whether you love or hate burpees, they are one of the most efficient total body exercises out there. Here are effective tips for better burpees.

Anyone who has trained long enough in burpees will surely have a love/hate relationship with this workout model. They are a type of lung-busting total-body workout that is so effective but so nauseating at the same time. This article provides some do’s and don’ts for this highly effective workout which will help you make the best use of each precious rep. Who knows? You may even make burpees your new favourite workout out of them all.

The Set Up – Stand with the feet parallel and slowly squat down. Place your palms outside, just a bit forward of your feet.

Action – Thrust your feet backward to the traditional push-up position while your weight is supported by the hands. Do a push-up and return to the up position. Now jump your feet toward the hands in one movement. Stand in the start position and repeat the sequence.

Make sure you warm up beforehand. Trying to perform burpees without warming up is similar to sprinting 100 meters right after lacing your shoes. Your joints, muscles, ligaments, and cardiovascular system need to warm up if you are to continue doing burpees without hurling after rep 10. Jog or row for 5-10 minutes and do ten minutes of dynamic stretching before performing burpees. Focus on your hips, shoulders and back while stretching. Perform a set of 10 easy burpees first. Make sure you perform each of the steps slowly and under control. Now rest for one minute before continuing the rest of burpees.

You need to know your level before trying out the advanced stuff. If you are still a beginner, scale your speed and goal to match your abilities. Step your feet, one at a time, into a plank. Skip the push-up and step the feet underneath you to stand up again. If you are an advanced candidate, hop the feet behind you into the plank. Now do a push-up and hop the feet underneath you while exploding upwards in a leap. Clap overhead while leaping to complete one rep.

Do not drop your head, keep the chin lifted and maintain a neutral spine. Look in front of your hands a few inches, bringing the head up enough so that you are not straining the spinal column and muscles. Do not be sloppy with the planks and push ups. Your head, heels, and hips should be in line as you hop the feet behind you into a plank position. Maintain this position as you do a push up too. Your chest should touch the ground while you extend right back to the start. The more stable your hips and the tighter your core, the better you will fare.

Your elbows should b close to the sides of your body when you do the push-ups. The hands should be directly underneath the shoulders while the elbows should brush the sides as you lower toward the floor.

DON’T emulate Quasimodo when hunching over as you are standing up to the start. Make sure the hips are completely extended at the top. Give your glutes a little squeeze before going to the next rep.

Pacing yourself – Make sure you set a certain number of burpees to be completed in one workout such as 50. Start by performing 5-reps and rest for 10-20 seconds to catch the breath before continuing the workout. Once you are proficient in the workout, increase the number of continuous reps and then increase your goal number. These are some of the best tips for better burpees.

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Three Tips For More Muscle: Day One

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Here are the first 3 moves for building more muscle below!

1. Front Squat

• 5 Sets
• 5 Reps

Grab the bar, placing your hands shoulder-width apart, then raise your arms at the elbow until the upper portion of your arms is parallel to the ground. Remove the bar from the rack, letting it rest on your fingers. Take a step back, placing your feet shoulder width apart. Squat down, going as low as possible while keeping your back arched. Adjust the number of sets and reps as directed by the weekly schedule.

2. Romanian Deadlift

• 5 Sets
• 10 Reps

Grab the bar with your hands shoulder-width apart. The rack should be set at the level of your hips. Hold onto the bar so that it is in front, at thigh level and pull it towards your body. Be sure you don’t allow it to drift forward as you start the movement. Lower your torso and bend your hips towards the back, letting your knees flex as much as you need to until you start feeling your hamstrings stretch. To come back up, extend your hips.

3. Pallof Press

• 3 Sets
• 10 Reps

Attach an exercise band at chest level to a sturdy object. Alternately, you can use a cable station with a D-handle. Use both hands to hold the free end, and take a step back from the place where it is attached, in the process turning so that your body is perpendicular and putting tension in the band. Then, pull the band so that it is in front of your body, and press it out until your arms are straight. Bend your arms, bringing your hands back close to you, and resist the band by twisting your torso. This is considered one rep.

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How Much Water Should You Drink?

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Water is the life-giving liquid that comprises 60 percent of our body weight, but the million-dollar question is, “how much water should I drink?”

This is, in fact, the age-old question that has different but no definite answers. What we previously believed as the ‘ideal’ amount of drinking 8 to 10 glasses of water a day is no longer an absolute or specific value.

There are a lot of factors at play when we determine the amount of water that we need to consume in a day. For example, an athlete in motion needs more water for rehydration compared to an office worker who has the same body weight but needs less.

Over the years, studies have shown varying results that measure the body’s need for water, but in truth, the body’s need for water may depend on a number of factors, but definitely includes our state of health and lifestyle.

Here is something that you may not be aware of – every system in the human body depends on the unique and incomparable properties of water – that is how important water is to the body and here are some vital reasons why;

• Water is responsible for carrying nutrients to our human cells.
• Water flushes out harmful toxins from our vital organs and out of our bodies.
• Water provides lubrication for throat, ear and nose tissues.
• Water helps our bodies cool off through perspiration during hot weather.
• Water helps neutralize acid and alkaline levels in the body and balances it.
• Water helps control calories.
• Water helps in energizing the muscles.
• Water moisturizes the skin from the inside and keeps it looking good.
• Water helps maintain regular and normal bowel function to excrete waste from the body.

Although water is mostly accessible and readily available to everyone, the need to increase water intake is important to maintaining good health.

Here are some tips to let you enjoy drinking more water, wherever you may be;

Make sure to include water as a beverage with every meal or snack. Other than an effective weight loss strategy, drinking water aids in breaking down food to hasten metabolism in the body.

Choose flavoured water that you enjoy. Just make sure that it has very little or no amount of sugar or other additives in it. Avoid sodas or sweetened beverages.

Always keep a bottle of water handy at all times – be it inside your gym bag, at your office desk, inside your car, etc. Having water handy makes it easy for you to drink and refresh yourself.

Although there might be no easy answer as to the amount of water you actually need for your body, you can still adhere to the standard 8 glasses per day and with the question asked “How much water should I drink?”  Then my best answer would be to always give in to your thirst.

Image Credit: How much water should I drink each day? – MNT 

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A Milestone In Modern Medicine

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The first -ever 3D printed vertebrae was recently used to replace a cancer-stricken part of the spine, conducted by an Australian neurosurgeon late last year.

Dr. Ralph Mobbs conducted the breakthrough surgical procedure on a patient diagnosed with chordoma – a rare type of cancer that can develop anywhere along the entire length of the spine or the vertebral column.

The 15-hour complicated surgical procedure allowed Dr. Mobbs to insert the 3D printed vertebrae at the top of the neck where the tumour was located.

He elaborated that it was exactly situated at the point where the neck and head meet, with the procedure requiring that the head be detached from the neck, removing the tumour, and reconnecting the head back to the neck.

The 3D printed vertebrae fitted like a glove, according to Dr. Mobbs, who used state-of-the-art computer software to replicate the design of the affected vertebrae and to plan out the precise details of the surgical procedure.

Dr. Mobbs said that he took careful and precise measurements to make sure he had everything nailed down to the very fine details and avoid mistakes that might occur during the course of the operation.

The operation went well and the doctor was excited to deliver the news that the implant fit perfectly to reconstruct the void where the tumour was located.

The patient is currently under close monitoring by Dr. Mobbs and his team to ensure that no complications would arise from the surgery. However, days after the procedure they reported that an unexpected problem occurred after the patient was having difficulty speaking and eating.

But the doctor pointed out that the patient shall recover from this within the next six months, as a result of the procedure where the team had to go through the mouth and had to stretch it open during the entire surgical process.

This is a breakthrough in advanced medical technology where in the near future, people may be able to fear less of losing a body part or a vital organ to disease or damage.

Like the 3D printed vertebrae, we are beginning to see the light at the end of the tunnel and giving hope to millions of people all over the world. 

Image Credit: Australian surgeon inserts 3D-printed vertebrae in world-first – ABC ( Australian Broadcasting Corporation )

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Coffee May Help Protect The Liver From Alcohol

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Good news coffee addicts, research shows that drinking coffee can help lower the risk of liver disease linked to alcoholism and obesity. That’s right folks, coffee may protect the liver from alcohol.

In a research conducted by the Southampton University of Britain, researchers were able to analyze data from a combined 430,000 participants of nine different published studies, that people drinking two more cups of coffee daily lowers the risk of developing liver cirrhosis by as much as 44 percent.

Cirrhosis is responsible for the deaths of more than a million people all over the world, mostly caused by poor lifestyle habits like excessive eating and alcohol consumption. Other factors also include fatty liver disease, complications arising from hepatitis infections and auto-immune disorders.

Cirrhosis is highly fatal and has no known cure, which targets the liver and causes massive organ failure.

Focusing on the common test instruments utilized for these studies, the researchers discovered that a known factor linking all test participants were coffee consumption.

Dr. Oliver Kennedy, the head of the research team, said that a significant reduction in the risk of developing cirrhosis was noted for those who increased their coffee consumption by two cups daily and the risks continued to decline with the relative increase of daily coffee consumption.

They supported this claim by showing the combined results that at least one cup of coffee per day lowers the risk of cirrhosis by 22%, doubling it further drops the risk to 43 percent. It further declined to 57 percent with 3 cups of coffee and a staggering 65 percent for those who took at least four cups a day.

Coffee has been scientifically proven to contain significant amounts of powerful antioxidants and essential anti-inflammatory compounds that help fight free radicals to counter the effects of oxidative stress and organ deterioration as a result of aging.

Kennedy however cautioned that this does not mean people should go ahead and drink large amounts of sweetened coffee or coffee mixtures loaded with potentially-fattening toppings or creams, since it has not been established yet as to which specific chemical compounds are responsible for taking care of the liver.

He also further warned that even with high concentrations of these healing compounds, drinking cups of coffee could not undo the damage to the liver resulting from poor lifestyle habits like excessive consumption of alcohol, drug abuse, obesity and poor nutrition.

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Sweet and Smoky Roasted Chicken With Beans

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Ingredients

• Olive oil cooking spray
• 1 tablespoon raw honey
• 2 1/2 teaspoons safflower oil, divided
• 2 teaspoons fresh lime juice plus 1 teaspoon fresh lime zest, divided
• 1/4 teaspoon plus 1/8 teaspoon chipotle chili powder, divided
• 1/2 teaspoon salt, divided
• Pinch freshly ground black pepper
• 4 bone-in, skinless chicken breasts (about 2 1/2 pounds total)
• 1 small red onion, finely chopped
• 1 tablespoon minced fresh garlic
• 1 tablespoon finely chopped seeded jalapeño chile pepper
• 1 tablespoon unsalted tomato paste
• 1 (15-ounce) can unsalted pinto beans, drained and rinsed
• 1 cup low-sodium chicken broth
• 3 tablespoons finely chopped fresh cilantro leaves, divided

Directions

1. Preheat oven to 400°F. Line a large rimmed baking sheet with foil, and mist with cooking spray.
2. In a small bowl, combine honey, 2 teaspoons oil, lime juice, 1/4 teaspoon chili powder, 1/4 teaspoon salt and black pepper.
3. Using paper towels, pat chicken dry and place on prepared sheet. Brush chicken evenly with honey mixture. Roast for about 30 to 35 minutes, turning over halfway, until golden brown and chicken reaches 165°F when tested with an instant-read thermometer inserted in the thickest part. Remove from oven, cover and let rest for 5 minutes. Using tongs, turn chicken to dip both sides in caramelized juices on sheet. (Alternatively, use a brush to brush on juices.)
4. Meanwhile, in a medium-size saucepan on medium heat, heat remaining 1/2 teaspoon oil. Add onion, garlic, jalapeño, remaining 1/8 teaspoon chili powder and remaining 1/4 teaspoon salt. Sauté until onion is soft, about 5 minutes. Add tomato paste, and sauté for 1 minute. Add beans and broth, and bring to a simmer on medium-high heat. Cover, reduce heat to low, and simmer for 25 minutes more. Stir in lime zest and 2 tablespoons cilantro.
5. Divide beans among shallow bowls, and top each serving with 1 piece of chicken. Drizzle any remaining juices from baking pan over chicken, and sprinkle with remaining 1 tablespoon cilantro.

Source: Sweet & Smoky Roasted Chicken and Beans – MyFitnessPal

Image Credit: Sweet & Smoky Roasted Chicken and Beans

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Black Bean and Spinach Baked Taquitos

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Ingredients

• 12 small Corn Tortillas
• 4 ounces Colby & Monterey Jack Cheese, shredded
• 10 ounces package of frozen Spinach
• 1 can (15 oz) Black Beans, drained and rinsed
• 2 medium hot house Tomatoes (approx. 2.5″ in diameter), chopped
• 1 tablespoon Taco Seasoning
• 1/2 teaspoon Salt (omit if taco seasoning contains salt)
• 1 teaspoon Oil (or cooking spray)

Directions

1. Preheat the oven to 450 degrees. Spread the corn tortillas on 2 baking sheets and distribute the shredded cheese evenly on top. Bake for one minute until cheese is melted.
2. Cook frozen spinach per package instructions. Combine drained spinach with black beans, chopped tomato, taco seasoning, and salt if needed and stir well.
3. Divide the filling between the 12 tortillas, rolling them up and placing the taquitos seam side down on 1 baking sheet. Press them up against each other so they don’t unroll. Brush or spray the tops with oil to encourage browning.
4. Bake the taquitos for 10 minutes until the tops have browned a bit and the tortillas are crispy.

Source: Black Bean & Spinach Baked Taquitos – MyFitnessPal

Image Credit: Black Bean & Spinach Baked Taquitos

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Improve Your Core Muscles – No Crunches Required

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The vast majority of core work outs focus on getting a six-pack. In reality, however, your core contains many important muscles which have need to be worked out as well. When we say core, we mean your abdominals, lower back and hips – all essential elements for power and strength.

By making sure you work on this important area, you’ll be creating symmetrical curves in your torso, which makes your shoulders look much larger, and even helps fitting in smaller sizes of clothing. Best of all, you’ll be able to get these benefits while performing easy moves – no crunches required.

Incorporate these three simple moves in your weekly routine, or do them as a standalone workout – three sets of about 12 to 15 reps after another body part should be enough.

Leg Lowering

• Setup: Begin by lying face up on a mat. Extend your legs straight up, so that they’re perpendicular to the for, over your hips. Place your hands by your sides. Let your shoulders lift slightly off the ground, but don’t lose neutral spinal alignment. Make sure you don’t jut your head forward – you may want to imagine you have to keep a “double chin” as you perform the exercise.
• Moving: With your legs kept straight and together, lower them slowly until they’re approximately six to twelve inches off the floor. Lift them back up slowly.
• Do it Correctly: When your back begins arching off the floor, it means you have reached the lowering limit.

Side Plank Hip Hike

• Setup: Lie on your side, keeping your ankles and legs stacked. Place your elbows right underneath your shoulders, then come up onto the arm. Lift your hips aligned with your head, and feet, and lying your opposite hand on your hip.
• Moving: Now, lift your hips as high as you can, toward the ceiling. Pause, and return to neutral side plank position. Do all the reps on one side before you switch.
• Do it correctly: In order to maintain form, practice these in front of the mirror, making sure you don’t go too low when you return to the initial position.

Heel Drive

• Setup: Start by lying face up, with legs perpendicular to the floor directly over your hips. Flex your feet, and bend at the ankles. Move your toes toward shins – this movement is called dorsiflexion. Place both hands by your sides.
• Move: With your legs as straight as you can keep them, drive both heels up, toward the sky. Lift your hips and lower body off the floor a few inches. Do not allow feet to move towards your head, they should go straight up. Lower slowly to the beginning, a vertebra at a time, and start again right away.
• Do it Correctly: With each rep, as your hips begin leaving the ground, press into the floor with both hands. This will help maintain control and balance.

Closing Thoughts

Don’t be fooled by what most people think – it’s perfectly possible to work your core muscles without having to do harsher exercises such as crunches. In fact, these three moves are example of a workout

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Health Benefits: Pea Protein

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Do you want to shed fat without relying on animal-based products? If so, you will find more choices than ever before for plant-based protein supplements to help you achieve your goals.

You can get all of the protein that you need from plants and plant protein supplements. It is likely you have noticed that whey and casein, both milk products, are the primary source of protein supplements on the market. Fortunately, even if you are a vegan, you can get all of the protein that your body needs through plant supplements. This will help you lose fat and sculpt your body.

The health benefits of pea protein make it a popular choice for vegan athletes. However, there are also those who choose them because they are searching for products that are GMO-free or due to a dairy intolerance. The majority of pea protein supplements on the market do not contain GMO ingredients. This protein isolate is highly digestible and is usually more than 80 percent protein. A serving of 30 grams will generally contain about one of fiber and two in fat. The product is high in glutamine and arginine. Additionally, the 2:1:1 ratio of leucine to valine and isoleucine is perfect for the branched-chain amino acids.

Timing

All supplements come with guidelines and you need to review the ones with yours for maximum effectiveness. This menu will provide you an introduction to what you need. When planning your training schedule, it is important that you take supplements at the appropriate time.

• Breakfast: Include a scoop of powdered protein supplement into your morning hot cereal. You can choose soy, hemp pea or whey. During the night, your body goes through muscle wasting known as catabolism due to not eating. This will help to curb it quickly.
• Pre-workout: Before each workout, you need to have a protein shake to provide the protein your body needs. You can use more than one type to maximize the benefits, just do not use too much total. Whey enters your system rapidly whereas casein will provide longer-term release. For an added boost to your shake, include another protein source with medium digestibility such as an egg, nut butter or soy product.
• Post-workout: After your workout routine, your muscles are craving amino acids to aid in muscle building. Just as the types of protein you use before the workout can be combined for maximum effect, so can your post-workout drink. While whey is great for an instant hit to your system, including those that take longer to break down will give you the most gain from your routine.
• Before Bed: Include a scoop of protein in fat-free milk.
• Meal Replacement: While you need to eat real meals, you may not be able to once in a while. In this case, look for a protein powder blend that you can use for these occasions.

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Ultimate Back Blast Routine

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You have more knowledge about strength training than expert contestants on Jeopardy know about Shakespeare. However, despite all of your knowledge about fitness, you still might know not that you are actually doing more harm with some of your preferred back moves than good, which can strip your results away and possibly put you in danger of harming your back.

Fortunately, we are here to assist you. Keep reading to learn more about what the common mistakes are that are related to the four most popular back-building exercises in addition to the solutions to correct them. Once you are clear on those, you are ready to try out our back-boosting workout.

After you have become thoroughly familiar with those back-building blunders, then you have the confidence you need in order to take on this effective but challenge back program. Do it two times a week on nonconsecutive days and prepare to turn some heads in under one month.

Exercises

Barbell Bent-Over Row

• Muscles Targeted: rear deltoids, biceps brachii, trapezius, rhomboids, latissimus dorsi.
• Blunder: Rounded back
• Due To: Improper starting position
• The Breakdown: According to Mike Hanley, CSCS, who owns the New Jersey-based Hanley Strength Systems, many individuals pick up the bar from the ground, round their back, and reach their arms and rotate their scapulae forward. As they are rowing, they remain like that.
• How To Improve: Begin with the bar placed on the rack rather than the floor.Rachel Cosgrove, CSCS, who is a co-owner of the Southern California-based Results Fitness, says that you should next get into a ‘shortstop position.’ Your back should be straight, your chest should be high, your hips low and your knees bent.
• Set Up: Stand while keeping your feet apart at hip-width, and use an overhand grip at shoulder-width on the barbell. Bend forward, while keeping your back straight, until your torso is at a 45 degree angle to the floor. Tighten your abs and draw together your shoulder blades.
• Action: Drive your elbows back and up to smoothly pull the bar. Also keep your arms to your sides close in order to avoid using momentum. At peak contraction, pause for one count. Then return to your starting position slowly.

Wide-Grip Pulldown

• Muscles Targeted: rear deltoids, trapezius, rhomboids, latissimus dorsi
• Blunder: Leaning back too far when pulling the bar down
• Due To: Excessive weight
• Breakdown: According to Cosgrove, whenever too much weight is used, you begin pulling using your entire body rather than your back muscles being targeted. In addition, excessive weight pulls your arms out of the proper position, which causes you to push back your elbows and round your shoulders.
• How To Improve: In order to lighten the weight, your shoulder blades should be pinched together and your focus should be on moving the bar towards your collarbone instead of your thighs. Cosgrove also adds that at all times you should keep your elbows under the back, and not backward or forward.
• Set Up: The bar should be held with an overhand grip that is wider than shoulder-width. Your thighs should be secured underneath the pads. Slightly lift your chest and retract your shoulder blades.
• Action: Smoothly pull the bar towards your chest, keep your chest lifted and drive your elbows down. Once the bar almost touches your collarbone, and then to start, reverse your actions.

Seated Cable Row

• Muscles Targeted: latissimus dorsi, trapezius, rhomboids
• Blunder: Pulling the weight be seesawing back and forth
• Due To: Use of momentum and weak core muscles
• Breakdown: Hanley says you need to have a strong core in order to stabilize yourself while you are rowing. If you use too much weight or your abdominals aren’t strong enough, it places you at risk for injury or spinal strain.
• How To Improve: Cosgrove says, imagine somebody’s knee is in the middle of your back and is demanding that you sit up straight, and then lift your chest and engage your core as you are drawing the handle in. Keep your reps slow and reduce the weight.
• Set Up: Sit at a row machine and use a neutral grip (with your palms facing one another) on a V-handle. Make sure to sit up tall, lift your chest, draw back your shoulder blades with your knees bent slightly.
• Action: Your shoulders should be kept back and your torso steady as you are drawing the handle towards your stomach, with your elbows driven back and arms close with your side. The pause, and reverse slowly.

One-Arm Dumbbell Row

• Muscles Targeted: trapezius, rear deltoids, rhomboids, latissimus dorsi
• Blunders: Torquing and/or twisting of upper body and torso
• Due To: Excessive weight
• Breakdown: The fact that you adapt a lean while you are hoisting a dumbbell that is too heavy doesn’t just have an awkward appearance – it can be very dangerous as well. According to Cosgrove, when you twist you may end up using your trapezoids more than your lats. That can also put your spine and lower back in danger. Another factor is speed. You will be using momentum as well, which detracts on how effective the move is.
• How To Improve: Use a lighter dumbbell and perform the exercise while you are facing a mirror. That way you can watch your form. Hanley offers this trick: Think of your shoulder blades tuck in your back pockets, draw them back and down, before you do the row. That will put them in the correct position and more back muscles will be engaged.
• Set Up: Put one knee and hand onto a flat bench. In your other hand hold a dumbbell, Your palm should be acing in and your harm hanging down straight. Draw your shoulder blades into together towards your spine and flatten your back.
• Action: Your elbow should be driven up as you lift the weight towards the side part of your rib cage. Keep your arm into your body close. When you get to the top of the motion, make sure that your shoulders are square. Pause one count, and then lower slowly.

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Parmesan Smashed Potatoes

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Ingredients

• 3 pounds baby potatoes (try yellow flesh potatoes)
• 1/4 cup olive oil
• 1 teaspoon salt
• 1/2 teaspoon of white pepper
• 1 cup grated parmesan cheese, divided
• 2 teaspoons dried parsley

Directions

1. Preheat oven to 400°F. Line a large cookie sheet with parchment paper. Set aside.
2. Place baby potatoes in a large stock pot and fill with water so it just covers the potatoes. Salt the water generously.
3. Bring the water to a boil and then turn heat down to medium heat. Continue to cook for about 15 to 20 minutes. You want the potatoes to be fork tender but not falling apart.
4. Drain the water from the potatoes, and rinse them. When able to handle without burning your hands, place the potatoes on the cookie sheet.
5. Take the underside of a water glass and lightly press it down on each potato until you break the skin and slightly flatten each one. Continue until all the potatoes are “smashed”.
6. Evenly drizzle olive oil over top of the potatoes. Sprinkle the potatoes with salt and pepper. Then, place half of the cheese (about 1/2 cup) over top of the potatoes carefully so you don’t waste any of that precious cheese.
7. Place the cookie sheet in the preheated 400°F oven and cook for 7 to 10 minutes. Remove from the oven and top with the remaining cheese (1/2 cup) and cook for another 5 to 10 minutes. You want the potatoes to start to brown and get a little crispy around the edges. You want the cheese to melt perfectly so it’s heavenly to bite into. Cook according to how crispy you like your potato.
8. Remove the sheet from the oven and transfer potatoes to a platter. Toss with dried parsley, more or less depending on your taste

Source: Parmesan Smashed Potatoes – MyFitnessPal 

Image Credit: Parmesan Smashed Potatoes

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Spicy Bacon Egg Salad

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Ingredients

• 2 pieces nitrate-free turkey bacon, cooked and chopped (certified gluten-free if necessary)
• 1/3 cup thinly sliced green onions
• 2 tablespoons plain non-fat Greek yogurt (certified gluten-free if necessary)
• 1 tablespoon mayo (or use another tablespoon Greek yogurt)
• 2 teaspoons Sriracha (or other hot chile sauce)
• 1/4 teaspoon pepper
• 1/8 teaspoon sea salt
• 6 large hard-boiled eggs, peeled and chopped
• cabbage or lettuce wraps, for serving

Directions

1. Stir together first 8 ingredients in medium bowl.
2. Portion and serve on cabbage or lettuce wraps.

Source: Spicy Bacon Egg Salad – MyFitnessPal 

Image Credit: Spicy Bacon Egg Salad 

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Protein Loaded Seafood Options

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The wonders that protein can do for our bodies have been well established for a long time, and they are varied. Those of us trying to be fitter, thus, know we need food products that have a lot of them. If you want to make sure you are getting it the best way possible, though, turn to high protein seafood options.

Sourcing your protein from seafood offers more health advantages than sourcing it from other food products. For one, the protein found in seafood packs all the important amino acids that make us healthy. It is also easier to digest than the sort of protein you get from red meat. And those with special needs – such as the elderly – will have no issues with cooking or eating seafood.

Here we round up the best high protein seafood options: those that have the right nutrients, with low mercury content.

Fish

• Alaskan sockeye salmon. Considered to be a powerhouse of nutrients, the Alaskan sockeye salmon has as much as 26 grams of protein, with low mercury content. It also has low sodium, but high thiamin, riboflavin, and phosphorus, among others.
• Atlantic salmon. Wild Atlantic salmon has around 60 percent protein, while its farmed counterpart has around 46 percent. One serving could have as much as 25 grams. It also has low mercury content.
• Albacore tuna. Canned Albacore tuna in water has around 23 grams of protein, but its mercury content is not as low as other high protein seafood options. Try not to have more than 6 servings a month.
• Flounder. Flounder does not have as much protein as other types of fishes (only 15 grams), but its mercury content is low.
• Halibut. One serving of halibut will give you around 22 grams of protein, and it is also high in omega 3 fatty acids. But like Albacore tuna, its mercury content requires no more than six servings in one month.
• Sardines. Sardines can have as much as 22 grams of protein in one serving. And it is rich in omega 3, with low mercury content.
• Tilapia. A four-ounce serving of this fish can have as much as 30 grams of protein, and it is low in calories. Additionally, it has potassium, vitamin B12, and other nutrients.

Shellfish

• Clams. Another prized addition to your list of high protein seafood options, clams have as much as 25 grams of protein in one serving, and low mercury content.
• Crab. Crabs contain around 88% of protein, with only 12% fat. And they have low mercury content.
• Lobster. Lobsters do not fare as well, but they still pack 19 grams of protein in one serving. With moderate mercury content, however, do not go above six servings a month when you get a craving.
• Mussels. One serving of mussels has 24 grams of protein, with low mercury content.
• Oysters. Oysters have as much protein as lobsters, but they have low mercury content so you can have your fill.
• Scallops. Scallops are also good, with around 20 grams of protein and low mercury content.
• Shrimp. Famed for how good they can taste, shrimps have 24 grams of protein and low mercury content.

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Sculpt a Solid Six Pack with These Exercises

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Would you like to whittle your waist into a six pack? Sounds almost too good to be true, yes, but trust us, it works. Check out these exercises.

X Jump. Also called a jump squat, you do the exercise by first standing with your feet slightly closer than the width of your shoulders. Then, get into squat position, and ball up your hands into fists. Jump out of the position with your arms and legs stretched at a 45-degree angle. Land softly, then get back into squat position with knees bent softly to avoid joint shock. Do this for 2 sets, with 25 reps each.

Single leg strike. Single leg strikes target your arms, legs, and core. To do them, start with your feet spaced lunge-length apart, with your right leg back and your arms overhead holding a 15-pound dumbbell. Then bring your right knee up while bringing the dumbbell down to the side of the right knee; bring the knee back down and touch the ball of your right foot to the floor as you extend the dumbbell back up. Make sure to keep your arms straight as you work the dumbbell. Before bringing the knee up again, you can tap the ball of your right foot. Do 25 quick reps, 2 sets.

Seated bicep curl and crunch. Another ideal exercise for whittling your waist into a six pack, a seated bicep curl and crunch starts with you sitting on the edge of a flat bench with a dumbbell in each hand. Then bring both feet up to the height of the bench, with your knees bent at a 90-degree angle. Then lean your torso back by 45 degrees in relation to the surface of the bench. Hold the position, then do bicep curls with both arms while trying to get your knees as close to your chest. Extend your arms back and let your feet fall back down without touching the floor. If you wish, you can also hold a dumbbell between your feet to engage your lower abs. Do a set of 20 reps, and another set of 16 reps.

• Dumbbell chest scoop. To do a dumbbell chest scoop, get your right leg at least two feet behind you with both arms holding dumbbells at least 12 inches from your hips. Bring the dumbbells in a scooping motion towards your chest until they form a V at chin level. Bring them back to your sides, engaging your core the entire time. Repeat with the left leg behind you. Do two sets of 20 reps.
• Pop up plank. Get a bosu, then prop yourself on it with your elbows bent. Prop yourself up into a full plank working your arms and core, then land back with both palms face down on the ball. Prop your elbows at a 90-degree angle, then repeat. Do two sets of 12 reps.
• Offset punch and lunge. Stagger your feet around 30 inches apart with your right leg forward, arms held out in front of your chest, palms facing each other and holding dumbbells. Descend into a lunge while punching your left arm forward and rotating your wrist until the palm is facing the floor. Rise up and bring the arm back in front of the chest. Repeat with your left leg forward and your right arm punching out. Do two sets of 20 reps for each leg.
• Dumbbell twisting lunge. Finally, whittle your waist into a six pack with a dumbbell twisting lunge. Get a dumbbell that weights anywhere between five to eight pounds, hold it with both hands with your arms extended in front of your chest and your feet spaced wider than your hips. Twist your torso while pivoting on your feet to the left, simultaneously dropping your right knee into a lunge as low as around four inches from the floor. Rise up and repeat on the other side. Do each side without stopping for around 20 reps and two sets.

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“Is Organic Better For Our Health?” The Answer Will Truly Amaze You

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With a lot of people shifting to what many believe are healthier alternatives, many would ask, “Is organic better for our health?”

In fact there are a lot of benefits that comes with shifting to organic food, most especially with one would consider going back to basics and tuning the body back to natural substances instead of synthetics.

Many would agree that the biggest health benefit that one could get with organic is the absence of chemical substances especially with pesticides. The organic method of growing vegetables for food is that these crops are grown without the use of pesticides.

Scientific studies have shown over time that pesticides have been known to cause a slew of disorders in the human body like nerve damage, birth defects, cancer and long term neurological disorders, among others.

Other health risks associated with the use of pesticides are not only limited to consumers, but also those involved in the growth and production processes of these pesticides themselves.

In a 2014 publication by the British Journal of Nutrition, a combined study analysis of more than 300 research findings indicated that organically –raised crops like broccoli, apples, carrots and blueberries have been found to have substantially higher concentrations of antioxidants and essential compounds beneficial for the human body.

Taking the limelight in the current debate on health are organic meats. These are farm-raised cattle and swine that are fee only with natural vegetables and crops sans the fortified vitamin-enriched mixed feed.

Organic meat on the other hand, like farm raised free range chickens and ducks, have been found to contain higher levels of omega 3 fatty acids and essential antioxidants that help fight diseases in the body, as well as strengthens the immune system.

These animals are also not injected with any growth boosters to speed up growth to increase production in less time, but are rather cared for the old fashioned natural way.

Studies have shown that these organic meats contained 50% more omega 3 fatty acids especially since organic production are found to likely boost essential nutrients in foods.

These omega 3 fatty compounds have been linked to reductions of cardiovascular diseases, better immune functions and improved neurological development.

A plausible explanation why organic crops have higher levels of antioxidant properties and compounds because they are more exposed to higher levels of stress, allowing their immune systems to naturally combat these stressors. These increased immune processes would highly benefit humans consuming these organic foods as well.

So is organic better for our health? Yes, they may be priced a bit more but the benefits far outweigh the costs.

Source: Is Organic More Nutritious? New Study Adds To The Evidence – NPR News 

Image Credit: Is Organic More Nutritious? New Study Adds To The Evidence

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Drawing The Line Between Health and Disease, Should Goitrogens Be A Concern?

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For people experiencing conditions like the enlargement of the thyroid gland, the term goitrogens are directly linked to the condition of the thyroid gland. Goitrogens are natural compounds found in certain foods, specifically cruciferous vegetables like cauliflower and broccoli and some fruits like strawberries, peaches and pears.

Goitrogens react in the system in such a way that they interfere with the natural thyroid hormone production and responsible for the condition called goiter. This health condition occurs when the thyroid gland functions abnormally and is unable to properly produce the hormones necessary to aid the body in metabolizing food.

So does this mean that I need to avoid foods rich in goitrogens? In fact the answer is no, because goiitrogens are also needed by the body to help balance the functions of the thyroid gland. If one enjoys a healthy functioning thyroid, then there’s no limit in the amount of goitrogens that can enter the body.

But as a preventive measure, taking food rich in goitrogens, as well as with any other food containing other substances and nutrient rich compounds, should always be taken in moderation which is the safest way to balance the intake of these substances in the body.

Nothing beats having a healthy diet regularly as this balances the amount of nutrients and compounds that go into the human body. All the same, we only need so much goitrogens in our body so we can be assured of a good and healthy lifestyle.

Here are some tips on how we can balance goitrogens and minimize its effects on the thyroid gland;

• Always make sure to have a variety of foods which can also open up the body to other essential nutrients.
• Include adding foods rich in iodine and selenium into your regular diet, they can easily be found in kelp, seaweed, iodized salt, sunflower seeds, fish and whole grain pasta.
• Make sure to also heat foods before eating. Heating food breaks down the nutrients to allow it to carefully make its way into the system.

So should goitrogens be a concern? Yes, because it does have its use of helping us balance the functions of our thyroid glands and no matter how you would look at it, we will not see any problems of it endangering the body as long as we consume foods in moderation.

Source: SHOULD YOU BE CONCERNED ABOUT GOITROGENS? – Food Matters

Image Credit: SHOULD YOU BE CONCERNED ABOUT GOITROGENS?

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People Are Seeing Declining Meat Consumption and Eating Healthy

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People are starting to heed the warnings of the World Health Organization (WHO) linking regular meat consumption with cancer, particularly with the consumption of processed meats like bacon, ham and sausages.

As of the latest report from the WHO, the British have started to shun away from consuming meat in their diets and have increased the amounts of vegetables and fruits.

The Times reported that a recent British Social Attitudes survey revealed that 29 percent of people who took the surveys have significantly reduced their consumption of meat following the WHO research findings of people with the highest risk of developing cancer are those who regularly consume red meats and processed  foods

Three percent of the survey takers have resorted to a vegetarian or vegan lifestyle after getting hold of the WHO report.

Awareness of the risks involved in meat consumption has finally started to gain good ground as people are now leaning towards alternative and healthy living, which includes their food eating habits.

Nutritionists and dietitians advise that there are ways to gradually shift adapt to a more healthier lifestyle by cutting down on meat consumption by only reducing the amount and frequency instead of totally eradicating it from their diets.

Here are some helpful tips on how to develop healthy eating habits;

Cut down on the volume of meat being prepared for meals, the ideal amount per serving is 100 grams for red meat. Try to eat meat only once every 3 days and substitute it with plant-based proteins.

Integrate vegetables into your diets, make it a point that it should comprise three times the amount of meat you will be consuming during the meal.Make sure you always adhere to a standard balance of proteins, carbohydrates and grains.

Use organic meats instead of processed or store-bought meats. Organic meats are said to contain 50% more Omega 3 Fatty Acids compared to industrially-produced meats.

Do not hurry when eating, make eating more leisurely and masticate food longer. Studies have shown that the amount of time when a person starts eating until he feels full is 15 minutes on average, regardless of the amount of food consumed, so trick the brain into thinking that with the food staying longer in the mouth the brain begins to signal the body to start feeling full.

With the health risks involved, it is not a wonder to see why there is a declining meat consumption trend and people are starting to embrace a healthy lifestyle.

Source: Meat consumption declines following WHO cancer warnings – The Independent 

Image Credit: Meat consumption declines following WHO cancer warnings

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