Mind and Body – Intermediate

As you continue to gain strength, flexibility and endurance through daily physical activity, you’ll want to think more about the important role your mind plays in getting and staying fit.

Consider some alternatives to your regular weight and cardio training such as yoga, Pilates or Tai Chi, all of which engage the mind, body and spirit at once. Include these alternative mind and body disciplines on a regular basis.

As your training progresses, “burnout” can occur. These alternatives take the focus away from weights and cardio machines. The focus is now shifted towards peaceful, relaxing thoughts, while also improving your flexibility and balance.

It is important to work your mind as well as your body, as a stronger mind will push you to new and greater heights!

Another challenge you may face at the intermediate fitness level is staying motivated about being active on a daily basis. Incorporating “fit thinking” into your life can help you get and stay excited about your healthy lifestyle.

Some suggestions:
Set Goals

Setting a goal, for example...'to bench press 5 more pounds by the end of next month", takes you from wishing and dreaming to taking real action toward a specific, reasonable target. The deadline will challenge you to get the most out of your physical activity program. When you reach your goal - and you will - set a new, specific goal to take you to the next level.
Record your reasons

Write down a list of all the reasons you are sticking to a “healthy living” plan along with your specific goals and the time-frame you want to achieve them in. Post it in a place you’re likely to see it every day – for example, the refrigerator door - and read it whenever you can. You’ll be reminded of all the reasons why you love being physically active and why you want to continue with your activity plan.
Keep a journal

Track your daily activity including all the exercises, tools (i.e., free weights), sets and repetitions you perform. When you see on one page how much progress you’ve been making – and how fast your body is improving – you’ll be inspired to keep going. You’ll see and feel results in your journal before you see them in the mirror.
Read!

Check out health and fitness magazines, books and websites that contain information about your favourite activities. Grab a few fitness magazines from the newsstand, then get a subscription to your favourites. Reading about fitness will keep you up on the latest techniques and remind you of the benefits of daily activity.
Don’t be a loner

Working out alongside a friend - especially another intermediate exerciser - will improve your attitude and help you stick to your program. Having another person to share all the trials and triumphs of exercise can be motivating and fun.

You and your fitness buddy will begin to rely on each other for moral support and accountability. If you do have to work out alone, don’t be afraid to ask someone (trainer, another person working out) to help you out if you need it.
Another great motivator

If you have to work out alone or even with someone else listen to music. Just think of how you feel when a great song comes on the radio. It pumps you up and picks up your energy level. Try picking music that is appropriate for the workout you are doing. For example: play more melodic, slower music for stretching, yoga or any other activity that is of a slower pace. For intense, physically demanding workouts, play music that picks up your energy level (i.e. music with a fast tempo).

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Almonds can help diabetics

As India grapples with a major public health problem, being home to an estimated 50.8 million diabetic population, the largest in the world, experts say consuming a few almonds daily can help combat the lifestyle disease.

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Top natural remedies to keep your liver healthy

The liver is one of our body’s busiest organs, with a role to play in most of the biochemical processes that sustain life. It produces bile that is vital to digestion, produces plasma proteins, stores iron, regulates the clotting of blood, synthesizes cholesterol, stores glucose as glycogen, regulates the levels of amino acids in blood, is involved with clotting of blood, removes toxins from the body and produces immune factors that help prevent infections. With our modern-day food and lifestyles (think greater junk food, alcohol, smoking, stress and medication) we put a greater pressure on our liver and this can cause several health problems right from allergies and migraines to obesity and indigestion. Here are a few herbal remedies that can help your liver stay healthy.
Amla or Gooseberry
The Indian gooseberry or amla is known as one of the richest sources of vitamin C. What is less well-known is its ability to keep the liver functioning at optimal levels. This herb has been used extensively in Ayurveda for treatment of a sluggish liver; now researchers are finding in laboratory studies that extracts from amla have liver-protective function. However, there is no clear indication of whether it is useful to treat hepatitis B infection. Amla is one of the important components in Chyawanpraash that has immunity boosting, digestive and liver-protective action. The best way to consume it is raw as small pieces in your salad or by making a raitha with grated amla and curd. Here are amazing health benefits of amla.
Jethimad or Licorice
People with non- alcoholic fatty liver disease show increased levels of the transaminase enzymes called ALT and AST. Studies have found that the use of licorice (Jethimad or Mulhati in Hindi) extracts led to reduced concentrations of these enzymes indicating that licorice has beneficial effects on the liver. Although licorice is more well-known for its sweet taste and anti-ulcer action, it has been used in Ayurvedic remedies to cure liver ailments. Licorice is available at stores selling Indian medicinal herbs; get the root, powder it at home and make a tea by pouring boiling water into the powder, steeping for a few minutes and then straining the liquid.
Amrith or Guduchi
Yet another herb that Ayurveda considers to have rejuvenating properties, Amrith is commonly grown in many kitchen gardens. It is said to have the ability to clear toxins from the liver as well as strengthen its functioning; more importantly, it does not cause any significant complications even on using long-term. However, Ayurvedic physicians warn that using this herb can precipitate a liver crisis if the patient has a large amount of toxins in the liver; therefore, it is best to use this only under an Ayurvedic practitioner’s guidance.
Haldi or Turmeric
Full of valuable antioxidants, turmeric is an important herb that improves liver health. No wonder then that people in Asian countries use it so extensively in their cooking. Now, it is being recognized even in western countries for its liver-protective value. Some studies have also found that the antiviral action of turmeric is effective in preventing the multiplication of the viruses causing hepatitis B and C. The easiest way to take turmeric is to include it in your cooking; you can also make it a practice to drink a little turmeric-flavoured milk on a regular basis to get its benefits. Here are more health benefits of turmeric.
Flaxseeds
Certain receptor sites normally bind hormones and keep them circulating in the blood. This puts a strain on the liver which has to filter out these excess hormones. Studies have found that the phytoconstituents in flaxseeds have the capacity to bind with such receptor sites and this prevents hormonal binding, and this means less work for the liver. Just sprinkling a few crushed or whole flaxseeds on your toast, salad or cereals can help you make use of their liver-protective effect. Read more health benefits of flaxseeds.
Vegetables
Certain vegetables contain ingredients that help the liver secrete greater concentrations of important enzymes; in turn, these enzymes help to excrete potential carcinogens (cancer-causing substances) from the body. Beet, cabbage, carrot, broccoli, onion and garlic are important vegetables with such an action. Broccoli, onion and garlic are believed to provide sulfur to the body; this helps in the detoxification reactions the liver carries out and prevents damage to the liver. Read more about foods that can keep your liver healthy.
Along with the use of these natural remedies, it is also important to avoid foods that cause damage to the liver. Here are 10 things that can cause liver disease. If you eat foods that are highly processed with a large number of additives, or if you take too many medications, your liver has to work overtime to tackle this greater chemical load and this can cause damage. Food that is rich in hydrogenated oil, high fructose corn syrup, artificial sweetening agents and alcohol are some of the other substances that can put a greater load on your liver. Along with consuming of liver-protective herbs, it is also important to make sure you avoid the foods that cause it harm.

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Are branded herbal products really pure?

Over the past few years, there have been increasing news reports from some of the developed countries of adverse effects from herbal products. Such reports evoked a mixed response from Indians – some say it is just the western world’s way of casting a slur on anything from Third World countries; others feel that researchers will not make claims unless they have scientific evidence. So, what is the truth? Do herbal products have an expiry date? Are herbal products really pure always? Do they contain preservatives? Is it true that they have no expiry date? Is a herbal remedy from a well-known brand better than one from a lesser-known one? What are the contaminants in herbal products and how do they find their way into the product? Let’s get some answers.
How long will herbal products last?
Herbal products are prepared in keeping with the basic recipe provided in the reference texts of a particular system of medicine. These texts also specify how long a certain formulation will stay active. For example, Ayurvedic tablets called gutika have a shelf life of 2 years but distilled extracts called arka will last for just one year.
Coming to the use of preservatives, ideally, these ancient recipes rely on certain ingredients used in the formulation to keep the product safe and prevent its degradation. So, adding preservatives is not recommended because it is deemed unnecessary. For example, in Ayurvedic syrups, the high concentration of sugar itself acts as a preservative.
How pure are herbal products?
When it comes to herbal medicines, there are a lot of contaminants that can make their way into a product – heavy metals may find their way into the plants through the water used in irrigation or the soil in which the plants grow. Microorganisms grow better in the presence of organic matter obtained from plant and animal sources and they can contaminate the product. There may be pesticide residues that have found their way into the plant material and then, into the product. Sometimes, improper storage may lead to chemical degradation of one of the components in the herbal formulation and toxic substances may be produced.
Occasionally, an unscrupulous manufacturer may add in a less expensive substitute for a particular herb. This substitute may have similar physical appearance to the herb prescribed in the recipe, but it will obviously interfere with the product’s ability to elicit the desired therapeutic effects.
It is common knowledge that most herbal remedies take longer to act as compared to allopathic medicines; so an unprincipled manufacturer may resort to mixing in allopathic medicines into a herbal product in order to make it appear fast-acting and increase its popularity. Sometimes, inadvertent adulteration can occur because of confusion in the vernacular names of some plant sources.
In other words, manufacture of an herbal product is actually much more demanding than that of an allopathic product. Unfortunately, there has not been a very strict monitoring of the herbal drug manufacturing industry until recent times and this is responsible for the many publicised instances of contaminated herbal products.
The solution – Stricter regulations and enforcement
Over time, drug regulatory authorities have woken up to the need for standardisation of herbal products. Recognising that close to 80% of the world’s population still relies on traditional systems of medicine for their healthcare needs; the World Health Organization has specified guidelines to be followed by manufacturers to ensure they make pure herbal products of good quality.
These guidelines recommend testing for the contaminants most likely to be present in herbal products – toxic heavy metals, pesticide residues, foreign organic matter, persistent organic pollutants, residual solvents, mycotoxins, endotoxins and microbial contaminants – bacteria, molds, fungi and parasites.
There are also guidelines for Good Agricultural Practices to be followed in cultivating, harvesting and storing medicinal plants and the products they give. There is an increasing emphasis on adopting the principles of Good Manufacturing Practices in herbal drug manufacturing plants. The WHO is also urging all countries to adopt the guidelines for standardisation of their herbal products.
Are branded herbal products better?
This is a difficult question to answer. There is no guarantee that a branded herbal product is better than a non-branded one. The reverse is equally true – it is not definite that a non-branded product is of lesser quality than a branded one. Logically speaking, a manufacturer who invests in building a brand is probably more concerned about maintaining his market image (and consequently, his profits) and therefore, more likely to invest time, effort and money in ensuring his products have quality and purity. However, it is equally true that even someone who does not have a brand will still deliver effective products if he has an individual commitment to quality.
If there is one myth this discussion has cleared up, it is this – ‘herbal’ should not be read as a synonym for ‘safe’. While the medicinal components may have the advantage of negligible or no toxicity, several other factors, if not controlled with care, can convert a herbal product into an unsafe remedy. Only when the manufacturer of a herbal product is deeply committed to providing quality medicines will we have the confidence to consume such products without any qualms.
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Amazing health benefits of vinegar revealed

The Healing Powers of Vinegar’, helps readers discover countless vinegar benefits and natural remedies.

Scalp problems such as dandruff, athlete’s foot, yeast infections can benefit from this natural remedy.
Vinegar can also be used as a cosmetic natural remedy to produce natural cures that help protect and beautify your skin!
Amazingly vinegar is considered a potent weapon against cancer, according to scientists at the A.P. John Institute for Cancer Research.
Apple cider vinegar may be just the remedy to help you stave off type 2 diabetes, which usually develops after age 40.
Apple cider vinegar aids digestion, helps maintain weight.
It also helps keep blood pressure down.
It is also known to relieve congestion and maintain healthy skin.
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Reasons wheatgrass should be added to your diet

Hippocrates, the father of modern medical science and the great Greek philosopher, once said – ‘Let thy food be thy medicine.’ The reason being, the body has an inbuilt ability to heal itself given the right nutrition, proper environment and adequate exercise. But the modern day mortals seem to have ignored this dictum entirely. If we look deep most of our lifestyle related disorders and ailments stems from our sedentary lifestyle and wrong eating habits.

Though it’s not easy to change much of your lifestyle but incorporating small changes can go a long way to help you be in the pink of health. If you are wondering where to start from, try this – Wheatgrass.

What is Wheatgrass?

Wheatgrass is a kind of grass which has therapeutic and healing properties. Like most plants it contains chlorophyll, amino acids, minerals, vitamins and enzymes. Proponents of wheatgrass claim this grass to have unique curative properties and provide supplemental nutrition to the diet. Wheatgrass though belongs to the wheat family has no wheat gluten in it. It is usually found in form of grass, juice or even wheatgrass powder.

How it helps

Wheatgrass contains chemicals that are thought to have antioxidant and anti-inflammatory properties. It also helps to kill bacterial infections in the body.

Wheatgrass is supposed to have a lot of health benefits, some of it are as follows:

Helps to control blood pressure: Regular intake of wheatgrass increases red blood cell count in the blood. It also cleans the blood, other organs and the gastrointestinal tract of debris. It dilates the blood pathways hence reducing blood pressure.

Helps to combat obesity: It stimulates the thyroid gland and hence helps to deal with obesity, indigestion and a host of other complaints of the endocrine system.

Helps in detoxification: Wheatgrass juice acts as a detoxifier protects the liver and also aids blood purification. It restores the alkalinity of the blood and can effectively be used for treating peptic ulcers, ulcerative colitis, constipation, diarrhea and other problems of the gastrointestinal tract. It also helps to relieve symptoms of constipation. Learn about other ways of dealing with constipation.

Helps build immunity: The enzymes and amino acids found in wheatgrass can protect from carcinogens like no other food or medicine. It strengthens the cells in the body, detoxifies the liver and chemically neutralizes the environmental pollutants found in the blood.

Helps fight various diseases: Though there isn’t much scientific evidence but there are unpublished studies that show wheatgrass juice can fight tumors without the usual toxicity of the drugs. Also aids in the treatment of cancer, arthritis, insomnia, asthma, menstrual problems etc.

Helps in skin rejuvenation: A paste of wheatgrass powder made with milk and a pinch of turmeric when applied on face can act as a powerful face pack to deal with troubles of acne, white and black heads, skin tan, burn etc. Learn more ways to get the glow back in your skin.

Helps in weight management: Surprisingly wheatgrass can help in both weight loss and weight gain when used with a proper diet plan. Know other ways to lose weight naturally.

Can be used as an antiseptic: Wheatgrass has certain healing properties. It works wonders for cuts, burns, scrapes, rashes, poison ivy, athlete’s foot, insect bites, boils, sores, open ulcers, tumors, and so on. Make a paste and apply it. Replace every two to four hours for best results.

Helps improve reproductive health: Continuous use of wheatgrass helps in increasing vigor, vitality and helps conceive.
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Is it Bad to Eat the Same Healthy Foods Almost Every Day?

It's great to have go-to healthy foods, but you don't want to stick with the same foods all the time because a well-balanced diet is one that includes adequate amounts of dozens of different nutrients that your body needs—and it's pretty much impossible to consume all of them without eating a wide variety of fruits and vegetables, whole grains, and lean protein, says Goldberg.

Limiting yourself to the same fare day in and day out will eventually result some serious mealtime boredom (which is why it's one of the signs that your diet needs a makeover). That in turn can cause you to overeat or start craving other, less healthy foods. So broaden your mealtime horizons and eat more adventurously. Go with something new during at least one meal a day; for example, ditch your usual salad, and try a new healthy soup for lunch. Or pick up an exotic new fruit or veggie from the produce aisle or your local farmers' market. This is one time where it definitely pays to experiment.
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