Category: Health Information

Stretch and Avoid Pain

If you want to avoid back pain, stretching is a great way to avoid the pain. When you stretch, you stretch muscles, joints, ligaments and bones and this promotes blood and fluid flow. Stretch workout includes arms, legs, torso, shoulders and core.

To work the shoulders – stand erect and place you hands on your hips and shrug your shoulders. Next rotate the arms in a clockwise motion to the count of 15 and then rotate your arms in a counter clockwise position for the same count.

Next we look at stretching the triceps to avoid tension. The easiest exercise is to stand erect and place the tip of your fingers, right hand, just at the back of the shoulder. With the left hand on the elbow gently push the finger tips down towards the scapula. Hold it there for a count of eight. Repeat the same on the left hand side.

We now look at stretching the arms. Again stand with your feet hip width apart. Lift the right arm so it is parallel to the floor and directly in front of you. Now start rotating the arm in a clockwise movement and increase the size of the rotation as you go. Do this for a count of ten and then change direction and do it in a counter clockwise direction for the same count. Repeat this using your left arm.

To work the torso – stand with your feet hip width apart. Now you want to do lateral bends forward and back bends. Never force your body to move more than is naturally does. Another exercise that is good for the torso and the core is to stand as before, arms hanging loosely by your side and turn the body from side to side allowing the arms to move freely.

Another good stretch is to lock your hands together at the base of your spine. Stretch the hands downwards as much as you can. This will pull the arms back and open your chest area.

Remember never try to overstretch as this will create muscle soreness. If you do these exercises every day you will notice you range of motion improving as time goes by.

Eating and Exercise

Eating well is something we should do every day and when we combine this way of life we exercise we should maintain good health. Your body needs energy to exercise and so our everyday tasks. What you eat is very important.

It does not matter if you are doing cardio or resistance training, you should always maintain a balance between the protein and the carbohydrates that you eat. This balance depends on the type of training you are doing. High intensity training requires that you will need to consume more calories than if you are only doing a very light workout only consume fewer calories.

If you are a person who does a lot of cardio exercising, the ratio of carbohydrates to protein is 2/3 carbs to 1/3 protein. This prevents you muscles from breakdown during your exercise.

If, however, you are doing resistance training the mixture of proteins to carbohydrates is the opposite- 1/3 carbs and 2/3 protein. This will help protect your muscles while you exercise this way.

It is also important to eat after you have exercised. When you exercise you deplete your body of energy in the form of glycogen. Glycogen is the fuel required by the brain and central nervous system. You have to replace this glycogen because if it is not replaced, you body will start breaking down muscle tissue into amino acids and the covert these into fuel for the brain and central nervous system.

When you do resistance training, you will break down some of your muscle tissues by creating small tears. This is why you need your protein because this will aid in the repair of those muscles. When you have completed your resistance training, you will need to consume a combination of carbs and proteins. After resistance training it is advisable to wait around 30 minutes before consuming food.

After your cardio session workout, your body mainly requires carbohydrates and the best ones are those that are high in fibre. The best carbs to consume 5-10 minutes after your work out are rice, oatmeal or whole wheat pasta.

I like a combination of both of these exercises. Each one helps maintain your good health.

 

Healthy Foods

Healthy eating and physical fitness go together, but there are no magic foods that cause you to be one hundred percent healthy. There is no one food that can make you healthy. You should have a variety of foods but the main thing is to watch how much you eat. Portion size is very important. Most people eat more than they need to stay healthy.

Berries

Berries are very good for you especially blueberries as they are full of antioxidants. They can be eaten as a snack or made into a smoothie and this is much healthier than having a desert. All berries are a rich source of vitamin C. Another berry that is becoming more popular is the gogi berry. Gogi berries are full of nutrients that your body needs.

Citrus

All varieties of citrus are know for as a rich source of vitamin C. What ever citrus you choose make sure it is ripe. IF you have your own fruit trees, pick the fruit and eat it as soon as possible. If you eat it this way you will get maximum nutritional value. A lot of people will start their day with grapefruit. You can also add a dash of lime to your salad.

Vegetables

There are so many vegetables but most people will often only buy and cook their favorites. If you are a vegetarian or a vegan, you may be more adventurous and try many varieties. We all need potassium, which we find in bananas, but we can also find it in the storks of broccoli. A healthy option for lunch is to have a salad. It is very refreshing.

Whole Grains

It is advisable to use more than one whole grain because you need to mix the grains to make sure your choice is nutritionally sound. For example, you can mix brown rice and wheat kernels and serve with a spicy seasoning. This is a very popular dish in some countries.

Salmon

Salmon is a very lean fish and a great choice if you are looking for a health option. It is a rich source of Omega 3 oil. It can be cooked in a variety of ways but is often grilled or baked. Before eating, squeeze a little lemon or lime over it.

Legumes

Legumes are also known as pods and some edible legumes are peas, dried beans and peanuts. Legumes are a great nutritional choice as they are full of iron and also high in fiber. Peanuts can be used in a variety of dishes.

Nuts and seeds

There is a lot of goodness in nuts and seeds. Everyone has heard that walnuts and pecans are a great brain food. Flax seeds also fill this role and are often mixed into a salad. Flax seeds are another source of Omega 3 oil.

Lean proteins

Lean proteins mean just that – all fat is trimmed from the protein source. One factor here is your portion size. You only need 3 ounces of protein as your daily intake. If you want a non meat protein you may like tofu or a dish of beans and brown rice.

Tea

There are several types of tea that you can drink. Different teas are drunk for different health reasons. Green tea is very helpful if you are on a diet. Some teas can relax you while others will make you more alert.

Olive oil

Olive oil is a healthy oil and you can use it in your everyday healthy diet. You can make a salad dressing with it by mixing it with vinegar. You can use it to fry your foods but do not have the temperature too hot because this will cause the oil to break down.

Raw Food Diet

Do you think you could go on a raw food diet? It’s is a popular diet because not only do you lose weight but you are also leading a much healthier lifestyle.

Most people eat a lot of processed food and some of the food additives that have been added to this food are actually harmful to your body. Some processed foods are full of preservatives and this is not want you should be eating. Processing and cooking food may also take some of the nutritional value out of it. So if you want to lose weight and become healthier why not try the raw food diet.

The raw food diet means that you do not eat processed food and you eat uncooked whole food such as fruit and vegetables. You can also including raw nuts and seeds and dried fruits. You can eat a great variety and you certainly do not have to go hungry. Why not grow your own sprouts?

On a raw food diet, you will find that you are consuming food that contains a lot of liquid. This is the same way our ancient ancestors ate. Most of the liquid they consumed was from the food they ate or natural spring water.

The raw food diet is a diet where you will find that you have a lot of energy. It is a great way to get a healthy body and healthy skin. Our bodies are meant to work and we need to exercise for maximum health and fitness. If you can eat raw food and exercise at least five times a week for at least 30 minutes a time, you will find that you can avoid being ill. This diet is gaining in popularity especially when people see how they can become so healthy. Check out this video about a raw food diet.

Mindset and Weight Loss

This is a little different to how I normally write my blogs but I wanted you to read this and see if it can help you.

For years, I have had a personal trainer and I practice yoga. I consider that I am pretty fit and if I put on weight (like when I holiday in the US for Christmas with the family) I seem to be able to get it off again. It appears to my friends that it is very easy for me – so lately some of the ladies at yoga are asking me how I do it.

It is really no big secret – I change my mindset and watch what I eat very carefully. I just make sure that I have my two to three pieces of fruit a day and at least five vegetables. I know and believe that I will lose any extra pounds I have put on.

I avoid most carbohydrates like rice and pasta and allow myself no more than four pieces of wholegrain bread a week. I eat lots of chicken (no skin), turkey steaks and fish and if I don’t have vegetables I always make a large salad. I have one piece of red meat per week during this stage. I still do my training as well and if you do not train I suggest you can try something as easy as walking.

My snacks are usually a piece of my fruit allowance. I drink lots of water and I can honestly say that I never feel hungry. The reason is I have adopted the mindset of losing weight slowly but surely and this is exactly how it happens. It is what you believe that will change your outlook. If you believe that you can – you are going to achieve your weight loss results. Unfortunately, it also works if you believe that it is all too hard for you, you will not lose the weight.

The way you think and a sensible eating plan will definitely let you reach your desired weight. So get the mind in the right place and you will definitely get your desired weight.

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Reasons to Exercise

Exercise is for everyone to help maintain a healthier lifestyle. Along with a healthy eating plan, you should definitely plan some form of exercise.

Exercise helps us lose weight.

This is a simple fact that you burn up calories while you exercise and this will contribute to weight lose. The more you are prepared to exercise, the more weight you can lose. To lose weight you have to burn up more calories than you consume. You should exercise a minimum of five times a week.

Exercise will help you prevent disease.

When we exercise on a consistent basis, we can help our bodies prevent disease. These diseases include cancer, heart disease, diabetes and stroke.

There is a correlation between the lack of exercise and obesity. These people fail to see that the exercise will stop them increasing their weight. They become binge eaters and just keep eating and increasing their weight and increase the chance of some major disease.

Improving your health

Exercise can help improve the state of your health. It can prevent and even reverse some health problems. It has been scientifically proven that if you exercise on a regular basis, you can prevent many of the diseases as mentioned earlier.

Improving your mind

When we exercise, we release endorphins into our body. Endorphins will fight depression and you will feel happy. Another chemical that is released during exercise is serotonin. Serotonin will also help with overcoming depression and it will also help you sleep better during the night.

Benefits of regular exercise

Regular exercise and weight loss will help boost your self esteem. As you notice the weight disappearing and you body is becoming more toned, you will begin to feel so much better – not only health wise but also mentally.

The more you exercise the stronger you will become and this will in turn allow you to become stronger and fitter than you had imaged. It is a case of the more you can do – the more you will want to do to help you transform your life and live the life you have always imagined.

It really does not matter where you exercise – either in a gym or at home or in the local park as long as you do it. Exercise will definitely make you feel better and your health will thank you for it.

Your Eyes

You eyes are very valuable and we need to care for them to help maintain our vision. It is advisable to rinse our eyes with water every day and if you are experiencing any irritation you may want to rinse them more than once. Rinsing them regularly will help detoxify and remove anything that could irritate them. This is particularly important if you live in a dusty or polluted area.

Wearing sunglasses, when out in the sun or when driving, will also help protect your eyes. It is also a good practice to carry out eye exercises. They will help strengthen the eyes.

If you are experiencing any difficulties with your vision, make an appointment with an optometrist and go and have your eyes checked. It is not painful in any way to have an eye examination and it could prevent you from having trouble. You will be asked to read a chart and an Optometrist will examine your eyes to see that your eyes are healthy, inside and out, and they will also check for diseases such as cataract and glaucoma.   If at the examination, some type of problem is detected they will formulate a plan to remedy it . If you fail to be able to read the chart, you will be prescribed glasses.

Having a healthy lifestyle will also help protect your vision. Some people go through life and never wear glasses while sometimes children are prescribed glasses very early in life. Children should also be encouraged to rinse their eyes and wear sun glasses when exposed to the sunlight.

Unfortunately some of us inherit our eye problems from our parents but that should not prevent us from taken as many precautions as possible. We now have people who are looking at computer screens all day as part of their work routines. This is where you must take regular breaks away from your computer.

Always get a good nights sleep as this is also a time when you eyes need that rest and relaxation as well as the rest of your body.

 

Eating the Chinese Way.

We all know that a healthy diet is essential but sometimes we do not follow that advice. The Chinese way is to eat sparingly only eat until you feel 80% full. All food must be well chewed so the enzymes in the saliva start breaking down the food immediately. They tend not to have extremely hot or extremely cold foods. They will sip fluids while they are eating and this is often hot tea. Coffee is frowned on in this diet.

There ideal method of cooking is steaming, poaching or stir frying. The traditional diet is one of complex carbohydrates, vegetables and fruit and very low in saturated fats. They prefer fish and they only eat meat in very small amounts.

The Chinese diet avoids the use of dairy because they believe it to be the main cause of allergies and infections. Eggs are rarely eaten but they will eat chicken. Chicken will raise the qi (energy) levels.  They also avoid potatoes, peppers and tomatoes.  Even in the Western world, some people get allergies from peppers or tomatoes.

A grain, particularly rice, is rated very highly in their diet. Pulses such as kidney beans, chickpeas and lentils are also included especially in their stir fries.

They believe that cooking their vegetables is beneficial and builds up the body while uncooked vegetables or cold vegetables have an eliminating action.

Red meat is rarely used in this diet as it is only consumed when the body is depleted of energy.

The Chinese are firm believers that food and herbs is the way to cure many illnesses and diseases. If you can find a qualified Chinese medical practitioner, you can avoid taking drugs and get better in a much more natural way. The old Chinese way was that you paid the doctor when you were well and if you fell ill under his care – you never paid him for the treatment.

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Exercise and The Effects on The Brain.

There is no doubt that everyone at all ages should make exercise a daily routine. Just thirty minutes per day for a minimum of 5 days a week can certainly change your life. Studies have shown that exercise can help with learning and prevent dementia in later life. There has now been new research conducted to find out how this is occurring. They now know that the brain receives energy during exercise just like your muscles.

During exercise, your muscles create mitochondria. Mitochondria are tiny membrane enclosed structures that provide energy to our body. They are also known as the “power house” of the cells because they give the cells energy. It has now been shown that the brain also receives benefits from the mitochondria when you exercise.

When we exercise and the brain receives a boost of mitochondria, the brain receives extra energy allowing it to function faster and more efficiently. This could also help explain why people who exercise tend to stay younger and healthier than those that fail to exercise.  People who are committed to a regular exercise regime tend to stave off some of the diseases that come with the onset of age.

There is no particular exercise that is mentioned that is better than another. Any form of exercise, as long as done on a regular basis, is beneficial.

One researcher into this is J. Mark Davis who is a physiologist at the University of South Carolina. “The evidence is accumulating rapidly that exercise keeps the brain younger,” Davis told Scientific American.

It is up to all of us to find an exercise that suits our lifestyle. It could be yoga, walking or working out in a gym or any other form you like, but to maintain our health, we need to exercise on a regular basis.

 

Fruit Juice.

Today I just wanted to do something a little different because I particularly see the benefits of juicing.

Many people swear that fresh juices are good for your body. Both fruit and vegetables contain micro-nutrients and these have great healing powers. Juices are also a way of helping to eliminate waste from our bodies.

Most vegetables are highly alkaline and this allows them to bind acids and eliminate them. This is why juicing is very good for people suffering from “acid” conditions such as arthritis and rheumatism but you cannot use citrus fruits because this will only make these conditions worse.

There are many fruits and vegetables that you can use.

Carrots are a favorite to juice as they are full of antioxidants and also stimulate blood circulation through the stomach and intestines. The juice is also good for digestive problems.

Beetroot juice may look a little different but it is very pleasant to taste. If you have any blood sugar levels issues do not have beetroot juice. Beetroot contains betaine and this stimulates the function of the liver and also protects the bile ducts. Beetroot juice also helps eliminate waste and toxins from the body.

Celery juice by itself can taste a little salty but it is great when mixed with other fruits and vegetables. Celery is alkaline and is recommended for anyone who has arthritis and rheumatism because it helps eliminate any build up of waste or toxins and helps regulate the water levels in the body.

Apple juice is full of vitamins and minerals. Apples are astringent and are used to alleviate diarrhea. Apples are also known to regulate blood sugar and cholesterol levels in our bodies.

There are other fruits and vegetables that you can use and some of the more popular ones are watermelon, apricots, pineapple, berries,cabbage and citrus fruits (if there is no health problem with arthritis or rheumatism). Try anything that you can think of to juice.

My favorite juice is a combination of apple, celery, carrots and a very small piece of ginger. Sometimes I add half a beetroot but not all the time. I find it very refreshing. Why not try juicing for yourself?

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