Healthy Fitness Zone

Archive for November, 2011

As one grows older memory gets dull with the passing years. There is no use in getting cheesed off when you find that your memory fails you in many issues. There is a wide array of scrumptious ways to spice it up. The herbs that we use in making our food, not only augments the flavor of it but it also helps in developing brain health. Many herbs and spices are laden with antioxidants, vitamins and molecules that aids in shielding the brain cells from damage and aging process.  Some herbs lend a helping hand in eliminating excess sugar, salt and fat. Let’s see those natural protectors

• Turmeric contains an active chemical called curcumin which helps in removing the toxic chemicals from the brain. Curcumin is an anti inflammatory agent as well as an antioxidant. It also stops the growth of blood cells which helps in developing tumor
• Garlic has a number of positive effects which helps in brain health. It aids in lowering the risk factors for Alzheimer’s disease.  It lends a helping hand in reducing the cholesterol level and platelet aggregation. Garlic boosts our immune system. When consumed raw it provides the most impressive benefits for brain health.
• Rosemary known for its pungent order, it helps in reducing pulse rates and anxiety and it enhancing the memory power
• Cloves and Cinnamon not only gives great flavor to the food but  they contain anti oxidants which helps in reducing sugar levels and also aids in controlling the risk for stroke associated with blood clots.

Why chomp a big bowl of French fries when you have so many healthier and tastier options accessible at hand.  This dazzling dusky nut is packed with nutrients and it enhances the taste of the food when added to it.  It’s a myth when said that almonds are a fatty snack, well it contains mono saturated fats which are extremely good for health. Moreover these fats they help in reducing blood pressure. Almonds are rich in protein, fiber, calcium, magnesium, potassium, vitamin E, and other antioxidants.

In whatever forms almonds are had, be it sliced, roasted or flavored it always tastes good. When you have almonds with the skin the dietary fiber in it helps your body develop its immune system.  It is actually a windfall for people who want to much crunchy snacks while watching TV or immediately after meals. So it’s always paramount to have a healthy snack which hardly happens in most of the families

Benefits of having almonds

• It helps in brain development. So it’s always idyllic to make kids get used to a healthy snack.
• It helps in reducing the cholesterol level
• It nourishes the skin, it’s always best to give babies an almond oil massage
• Almonds contains folic acid and so its advised by doctors for pregnant women
• Since its rich in fiber, it helps prevent constipation.

The vegetable which makes you cry while peeling but gives you mouth watering taste is none other than the great bulb ‘onion’.  It not only gives a great aroma and flavor to your food but onions give loads of health benefits. Onions contain supplemental quercetic which is an antioxidant which can bring a smile to people suffering from lower blood pressure. It helps in decreasing the inflammation of blood vessels. People who have respiratory problems like asthma, common cold, common cough and bronchitis.  Daily dose of 730 milligrams of quercetin led to significant reductions in blood pressure. “Epidemiological studies report that quercetin, an antioxidant flavonol found in apples, berries and onions are associated with reduced risk of coronary heart disease and stroke.

If you suffer from tooth decay chewing slices of onions helps you prevent tooth decay. If you have acne in your face, onions mixed with honey and olive oil helps you get rid of acne. When onion mixed with ginger juice and honey helps in increasing sex drive.  It also helps in healing wounds caused by honey bee bites.  Try taking the water boiled in onion, it helps you in healing your urinary problems.  Onions when had with water and jiggery helps you in improving your blood circulation.  It also helps in food digestion, so it’s ideal to have onion when you have gastric problems.

 Have you ever thought what does a walnut resemble? Well even a kid comes out with the right answer; yes it resembles a human brain. So guess now you must have speculated what am gonna say. Walnuts are good for the brain as well as for the heart.  Walnuts well they are the only nut that supply good amounts of alpha-linolenic acid, an omega-3 fatty acid credited with various health benefits, most importantly for the heart and the brain. When had thirty grams of walnuts it satisfies the suggested daily intake of alpha-linolenic acid. Walnut also contains minerals, copper, phosphorus, magnesium and manganese.

Walnuts lowers blood cholesterol levels and it can calm inflammation of blood vessels. Researches show that intake of walnuts daily reduces the risk of heart diseases. Well now I can guess what runs in your mind, well there is no need for you to worry on your waistline as walnuts contains unsaturated fats which are beneficiary to our health. A small handful of walnuts combined with exercises is extremely good for your health. If you hate to have walnuts plain, you can combine walnuts with your oatmeal, vegetables and salads. You can also have them with your low fat yogurt.  You can go for tasty walnut crusted chicken

Every mother at home always thinks about one question, “what is an ideal diet for good health and well being?” If you are one among those then this excerpt is for you. An ideal diet is one which is low in fat, cholesterol and sugars but high in vegetables, fruits, nuts and whole grains. The thumb rule for a perfect diet would be not skipping breakfast, eat at least three meals a day and as far as possible consume food in each meal covering all nutrients for a better quality of calories.

Your daily diet should include about 8 glasses of water every day.  Since beans are high in fiber, they must be part of your diet. 4 servings of fruits and 5 servings of vegetables must be a mandatory part of your daily diet plan.  Nuts must be taken regularly and at least 3 servings of Whole grain foods like rice (not refined grains) must be taken every day. Calcium rich dairy products like milk, yogurt etc must be taken regularly, preferably 3 servings would be great for your day. 3 servings of high-protein food like fish and 25 grams of fiber like oats would fulfill your calorific needs for the day. Fats, salt and sweets must be used sparingly. Incase adequate variety could not be ensured multivitamin supplements could be resorted to. Finally, plan your recipes to fulfill your daily calorie needs.

 “Dieting program? Oh no!” Most often you would have felt this while browsing the internet. It is often reiterated that a good diet is the secret to good health and rapid weight loss. But the fact is not good diet but balanced diet. Balanced diet is one which provides the right type of nutrients and the correct amount of calories to our body system.

About 60% of calories should come from carbohydrates as it is the main source of energy and are mainly found in whole grains, dairy products, fruits and vegetables. Fat is essential for survival and 15 to20% of daily calorie should come from it. Fat has nine calories per gram hence too much of fat without exercise could lead to weight gain. Protein helps in building and repairing tissue, hence, skin, hair, nails and muscles are made up of protein. In a balanced diet protein should be 15% to 20% and they are found in a smoothie with milk, banana, yogurt, and peanut butter.

I know you will want to hog into protein and cut out on carbohydrates and fats so that few pounds could be shed, but this not a balanced diet and the benefits of the other nutrients are not available. Thus the key for a balanced diet is a plate which contains a perfect mixture of all the above mentioned nutrients.

Can you live without water for one full day? I’m sure next day you will do anything to get a drop of water. Water is a great detoxifier and human body is made of more than 70 percent water. Water is the best means of transporting vitamins and minerals throughout the human body. Human body requires water after dehydration activities and also after intake of high protein diets. Water flushes out important organs like kidneys, livers and intestines. Low water content leads to buildup of ammonia, uric acid and other toxins in the muscles and may lead to cramps. You might have often seen sports personnel drink lot of water in case of cramps. This is the main reason that one should remain hydrated pumped throughout the day, we should make it a point to drink about a gallon of water each day with and in between our six meals.

It is best to drink at least a gallon of water in a day. One should also remember drinking too much of water at the same time is not a healthy practice. It puts unnecessary pressure on organs like kidney hence it is best to space out intake of water evenly. Water intake is not only for healthy benefits, but also to curb appetite and avoid cravings in between meals. Thus it helps you to keep fit and slim. So go on and enjoy your low calorie diet, the magic portion called water.

Have you ever thought why it is recommended to do at least 15 minutes of walking a day? It is not only to have some kind of physical activity but also to improve your blood circulation. How walking improved blood circulation? The answer is breathing, are you surprised? Don’t be. Any gym assistants, doctors and yoga gurus give a lot of emphasize on breathing exercises. Deep breathing exercises increase the amount of oxygen in your body and increases the amount of carbon dioxide exhaled out of your lung. Breathing exercises improves thorax mobility, improves metabolism by increasing oxygen intake, faster elimination of waste products, improved blood circulation in the lymphatic vessels and finally improves posture by the increased mobility of the thorax.

There are three types of deep breathing exercises which concentrate on expansion of apical, costal and diaphragmatic muscles. Apical breathing is one in which chest moves forward and back and is undertaken by placing hands on the upper chest below clavicle. Costal breathing is one in which expansion of the ribs takes place sideways and is undertaken by placing hands on the side of the ribs. Diaphragmatic breathing is done by placing the hands in front above the waist to feel the lower chest and abdomen. During this entire exercise, inhale through nose and exhale through mouth. The imbalance between oxygen and carbon dioxide may make one feel dizzy during such exercise. If such a situation is faced it is advised that few minutes of rest till it passes away would be of help before proceeding with subsequent repetitions. Early morning practice of this exercise at home will be a great way to start your day.

Have you ever speculated as why are you getting a scratchy throat at a particular season? Well there are so many allergens in the air which makes you get reddened eyes, scratchy throat, sneezing, running nose, congestion and coughing during a particular season. It is quite a trouble-free task to diagnose ‘hay fever’ which is a term used for seasonal allergies.  If you are getting the same symptoms every year you are likely to be allergic to that particular weather condition.

Well it’s mandatory to go for some deterrent measures to avoid getting the seasonal allergies

• It is best to wear sunglasses which keeps airborne allergens from entering your eyes
• It is better to have a shower before hitting your bed as water washes away the pollens that you have gathered during day time
• Pollen counts are highest in the morning so it’s better if you plan your exercises indoors and have them inside your house.
• It’s good to use air purifiers which averts  you from inhaling viruses, dust and smoke as it ensnares  all the dust particles and viruses
• It is mandatory to leave your footwear outside your house as there are odds of you bringing the pollen from outside
• It’s not enough if you wash only your car, it’s better to use a vacuum cleaner and clean the interiors too
• Milk and dairy products should be cut down
• Sugar stifles  your immune system so as far as possible try reducing the intake of sugar

Well are you someone combating with the pillows as you don’t get a wink of sleep when you hit the bed?  Well most people suffer from insomnia, where you find it to be an uphill task to get the sleep that you crave for.  This is an awfully common medical condition but the poignant part is, it is poorly diagnosed and treated. People, who suffer from insomnia, pay deaf ears to their well wishers who suggest them to seek medical attention. Some they directly go to the medical store and end up taking sedatives. The result is, it exacerbates the problem and they are prone to side effects too.

The reasons of sleepless nights are

• Factors like asthma, acidity, diabetes, arthritis etc
• Heart malady or hypertension
• Environmental factors like temperature, ambient, noise and light
• Caffeine intake, smoking and alcohol consumption

Cure for insomnia

• Having a unruffled and serene bedroom, devoid of noise and light
• Reducing the intake of alcohol and caffeine, in fact it’s always idyllic to say no to it
• Use your bed only for sleeping and not only watching TV
• Have an exercise session for twenty minutes
• Avoid afternoon naps
• Have a stress free life. Hug and kiss your loved ones.
• Avoid fights with spouse
• Maintain regular sleep and wake times