Category : Exercise

Diet, Exercise, Fitness, Foods, Weight Loss
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Protein for a Lean, Healthy Body

There is a lot of confusion about protein. We know bodybuilders need a lot, but what about the rest of us? What does protein do for the average woman or man who just wants to look good and stay healthy?

The answer is: a lot! Protein is the basic building block for the human body. It has been called the scaffolding on which the body is built. We must have protein to build muscle tissue.

Women sometimes worry that eating too much protein will result in building too much muscle. In fact, female anatomy and biology prevent that kind of bulking up. People who want to attain or maintain a slim, healthy body still need plenty of protein, and strong muscle tissue is also necessary to burn fat.

The most abundant protein in the body is collagen. Collagen acts as a glue to hold our bodies together. It is collagen that gives young skin its plump resiliency. Collagen is also found in bones, muscles and tendons.

After the age of 40, however, collagen levels begin to decline. This affects not only skin, but also muscles, including the heart. This is the age when consciously replacing muscle tissue becomes most important, for weight loss and maintenance as well as overall health. One pound of muscle burns 50 to 100 calories a day.

To build the body you want, choose high quality proteins like organic fish, meat and eggs. Eat a variety of legumes like lentils, peas and beans. Three grains high in protein are quinoa, spelt, and amaranth. Add a handful a day of raw nuts and seeds. You can also include yogurt and other dairy products if you tolerate them well.

Protein powder is a helpful way to get protein without cooking. Just add protein powder to a smoothie of vegetables and fruits, along with some almond or coconut milk, some ground flaxseed or chia seed, and a few ice cubes.

Adult women need approximately 46 grams of protein daily, and men need approximately 56 grams daily. Pregnant woman and nursing mothers need about 71 grams daily. If you exercise heavily, add about 50 percent more protein.

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Exercise, Prevention, Water
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Have a Safe Summer by the Pool

The leading cause of death for American children under five is drowning, and the most dangerous body of water for kids is the backyard pool, says an expert. According to Dr. Natalie Lane, who is medical director of the emergency department at Children’s Hospital of Georgia:

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Digestion, Energy, Exercise, Healthy Foods, Natural Remedies, Toxins, Water, Weight Loss
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Is Coconut Water the New Magic Potion?

Over the past few years there has been a huge upsurge of interest in coconut oil and its numerous benefits. Now health enthusiasts are turning their attention to the next big thing, coconut water. So is coconut water a magic potion? Decide for yourself.

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Diet, Exercise, Foods, Healthy Foods
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4 Unexpected Reasons To Eat Celery Now

If you’re like most Americans, you have no grand love affair with celery.

Yes, you know it’s good for you, as all vegetables are good for you.

But the specifics on why celery is “good for your heath” might elude you.

Fact is there’s quite a bit of untold goodness when it comes to celery. And there’s plenty of science to back up the advice to keep on eating this juicy vegetable.

We know now celery is capable of helping you

  • Enhance your immune system
  • Digest food better
  • Reduces inflammation
  • Lose weight

And here’s how celery accomplishes this.

4 Benefits of Celery

1. Enhances the immune system: Celery contains special nutritive compounds that are actually anti-microbial. This means in the presence of these compounds bacteria are unable to replicate and have trouble growing. How do we know this?  In 2009 the Journal of Pharmacy and Pharmacology performed a study that proved both celery seed and celery plant observed the anti-microbial effect of these compounds.

Their research led them to conclude celery is a natural immune enhancer.

2. Aids digestion: Dr. Axe observes how celery can help both with digestion as well as bloating.

He writes:

Celery seeds contain an odorless and oily compound known as NBP that has a diuretic effect and helps the body to detox. In studies involving rats, urine volume was significantly greater when rats were given celery extract compared to a control group. (6)

The digestive benefits of celery are partly due to its diuretic effect. This could also be one of the possible anti-hypertensive mechanisms of celery seeds that helps to lower blood pressure. Because it improves circulation within the intestines, it’s also useful for improving digestion by helping to relieve bloating and puffiness from water retention.

3. Lowers inflammation: Associated with the same group of compounds that help celery fight infection are antioxidants which reduce the chances of developing diseases associated with chronic inflammation.

Included in this list are polysaccharides and flavonoid and polyphenol antioxidants that have been shown to scavenge for free-radials and neutralized them.

Dr. Axe writes:

Researchers have identified over a dozen different types of antioxidants that are responsible for the benefits of celery — these include such phenolic acids as caffeic acid and ferulic acid, plus flavaols like quecetin. This makes celery useful for treating a wide range of conditions that are made worse by inflammation: joint pain (such as from arthritis), gout, kidney and liver infections, skin disorders, irritable bowel syndrome and urinary tract infections, just to name a few.

4: Weight Loss: This is one of the more enticing reasons to eat celery. The reason celery can help with weight loss is because it contains nutrients aiding in the metabolism of lipids (fats). Despite what you might believe, celery is anything but “empty.”

It is quite nutrient dense as it has electrolytes, vitamins, and minerals which all aid in ideal health.  As it is full of fiber, it can also help you eliminate excess food matter from the intestines which is helpful for losing weight quickly.

Point blank, celery is good for you.

But don’t think that gives you a license to enjoy it with all the peanut butter and blue cheese you want.

 

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Exercise, Health Studies, Prevention
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You Know Yoga’s Good, But Did You Know This? (New Study)

Copyright: stylephotographs / 123RF Stock Photo
If you’ve ever tried yoga, you know that the gentle movements and meditative breathing can be surprisingly energizing, but you probably still feel you need to walk briskly or bike or swim, to get your heart rate up. A recently released analysis of 37 randomized controlled trials says you may not need to after all.

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Exercise, Prevention
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7 Steps to a 30-sec. Full-Body Workout

plankingthumbnailExercises aimed at strengthening your core are said to enhance balance and stability as well as to positively influence arm and leg movements. One of the most popular new exercises is planking. Planking is raising yourself from a prone (push-up) position to support your weight on your elbows and the balls of your feet. Internet challenges say you can see benefits in as little as 30-seconds a day.

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Exercise, Prevention
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3 Ways Your Phone Can Improve Your Health

phone fitnessThere are times when all of us get busy or forget to do even even the simplest things that we know keep us healthiest.

We’ve paired three of the most efficient ways to stay healthy with three popular mobile apps that can help you stay on track.

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