Best Foods for a Toned Body

While exercises are extremely important for getting a toned body, the role of right foods is inevitable. Certain foods over many others feed muscles and help you derive a toned body easily. Here are some wonder foods that can help you tone up and look fit and fabulous.
1. Lean protein

Ever kind of diet designed for the fat or the fit includes proteins. Proteins are the building blocks of muscles and include lean meats from fish, chicken or turkey, protein from tofu, quinoa, leafy greens, sprouts, raw nuts, seeds and beans. About 30 percent of your daily intake of calories must come from the group of proteins.
2. Whole grains

Today, many people are resorting to refined grains as an easy and quick way of creating their regular diet. Replace whole grains in the place of refined grains. This helps in reducing fat from the tummy area. Whole grains are also rich in fiber and therefore facilitate easy digestion. Oatmeal, quinoa and brown rice are good examples of whole grains.
3. Fiber-rich foods

Fiber is an essential component of every day diet. But some foods are highly fibrous than many other foods. Besides aiding digestion, fiber aids in weight loss and hence keeps you feeling fit and toned. Many fruits and vegetables are rich in fiber and include asparagus, cabbage, leafy greens and mushrooms. Include these veggies a lot more in your diet to cut down that accumulating fat.
4. Colon cleansers

Cleansing the colon is important for facilitating effective digestion process. It reduces bloating of the belly and cleanses the colon. Eating raw veggies is an important way to cleanse your colon. Some natural cleansers include bitter herbs, flaxseeds, roots and psyllium husk powder. Sea vegetables and acai berry are other foods that are natural colon cleansers.
5. Mackerel

Oily fish are low calorie proteins and high in omega-3 fatty acids. They are also rich in calcium, selenium, magnesium, potassium, folate and vitamins A and K. When you include mackerel three times a week, you are ensuring your ticket to glowing skin, hair and toned body. Salmon is another alternative if you prefer something less fishy.
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Healthy fats may hep slowdown brain decline

Consuming a diet that is reach in omega-3 like those found in oily fish like salmon may help protect you from memory problems and premature aging. This was according to a study recently published in Neurology, a journal of medicine.

Fish has been known to be a good brain food but the new study is the first research to link levels of omega-3 in the blood with the shrinkage of the brain, decline in brain function, and memory loss which sums up to a higher risk in acquiring Alzheimer’s and other forms of dementia.

The study involved 1,575 individuals who underwent several brain function tests, brain scans, and blood workup. Other factors were taken into consideration like age, education, gender, smoking, among others.

The human brain naturally declines in size and function with age but participants of the study who had lower levels of omega-3 had a brain volume which is similar to people who are two years older than them. The cognitive tests done with this group also resulted to scores showing that their brain function is similar to people who are three years older.

People with lower levels of omega-3 also showed higher amounts of white matter in their brains. The increased volume of white matter predisposes one to stroke and dementia.

The study though does not mean that we have to gobble up on fish and supplements with fish oil. The research was not designed to make clinical recommendations.

Government guidelines suggest around 8 ounces of seafood every week to help prevent heart problems. Walnuts and flax seeds are also great sources of omega-3.

Experts also want to point out that a good heart means a good brain.
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Tips to having a healthy diet for your heart

Cardiac disease patients have something in common, they did not love veggies and fruits and they consumer so much saturated fats. If you want to avoid any heart illness, you can start eating healthier. You can do it even from your own home and make some good progress with your health. Read our tips if you are committed to loving a healthier diet moving forward:
Less meat

You have to repeat that phrase over and over again. If you want to have a healthier heart, cut your intake of meat. Saturated fats and animal products naturally go side by side.
Read the labels

Heart patients must make it a habit to read the labels before they consume anything. Check the grams of fat and if you see 2g of saturated fat, it should be automatic for you to put that product back to the shelf. This should also be the case for products with 1g of trans fat for every 100 calories. You will find out that a lot of potato chips, cookies, and bake goodies will not pass this standard.
Go green

Being eco-friendly is great but we are referring to loving plant foods that are rich in vitamins, antioxidants, fibers, and minerals. These nutrients can help lower your blood pressure, decrease your cholesterol, and protect your blood vessels from damage.
Watch you weight

A recent study found out that men who are overweight are 72% more prone to heart disease than their lean counterparts in a three-year period. Heart attack risk for obese individuals is even higher. Those with a BMI of at least 33 and over has a 244% greater risk of having cardiac problems compared to their slimmer individuals.
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The Top Herbs Of All Time!

We all know that herbs are by far some of the most powerful things in the world – if you are looking for alternative health remedies, herbs are going to help you out in one way or another. What most people do not know is that there are actually top herbs that can be used for many different things and can help you in many different ways. That is exactly what we are going to explore below – some of the top herbs of the future and how they can truly help you in the long run!

The first herb that is honestly powerful and all around fantastic for you is garlic; garlic is one of the most powerful antioxidant herbs in the world and whether you use it for cooking or you take garlic pills – having it in your diet can help you with everything from cardiovascular disease all the way to high blood pressure.
Number two in the list of the top 10 herbs of all time is hawthorn, a little known but abundantly helpful herb.

The hawthorn plant itself is a flowering shrub which produces berries — and the berries contain the benefits. In fact, they are enormously beneficial to the heart. Studies show that hawthorn can help the heart pump better, due to the fact that the berries will open up the coronary arteries. This ultimately nourishes and strengthens the heart muscles. If you have a rapid heart beat, hawthorn can help slow it down; it can even help failing hearts. It can help to decrease and stabilize high blood pressure, particularly if this occurs in conjunction with an increased diastolic pressure. It can even help low blood pressure and arrhythmia.

However, you do need to use the herb for at least six months. It is said that it is best used in the form of an herbal tonic.
A lot of people do not know that fruit and veggies are things that can absolutely assist you with so many different pains, diseases and even make you healthier all around. For example, if you have gout, which is when your uric acid levels build up in the blood, which often cause inflammation and very severe joint pain, you can treat it with cherries.

Researchers have recently uncovered some new evidence that compounds in cherries that will work on the gout and all sorts of joint inflammations. Just eat a daily serving of cherries or drink cherry juice and not right away, but soon, you should certainly be feeling a lot better and notice a huge difference in the way that you feel.

How it works? Cherries have been proven to lower your uric acid levels that causes your joint pain to be quite frank, you will absolutely feel a heck of a lot better in the end!
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Ways to train your fat cells to burn more

Adiponectin (a hormone produced in and sent out from your fat cells) can decrease inflammation, boost your metabolism and fuel overall fat loss when high levels of it are maintained in the body.

Even though it’s made by fat cells, adiponectin actually helps us lose fat by improving how our body processes glucose and insulin from the food we eat. You can think of it as the ultimate fat-loss friend since it’s produced by fat, but can also help to burn it up! Here are a few recommendations to keep your levels up in order to keep your weight down.

1. Don’t kick the coffee habit

It’s true. Regular coffee consumption has been linked to an increase in adiponectin levels and a reduction in pro-inflammatory cytokines, which could boost weight loss and reduce inflammation levels. In fact, habitual coffee consumption was associated with high adiponectin levels in a 2011 study of Japanese males. The study found that coffee was more successful than green tea in boosting adiponectin levels.

Bottom line: Choose organic, fair trade coffee and enjoy a cup early in the day for best results.

2. Bump up fat to lose fat

I’ve mentioned this before and it’s worth reiterating: fat begets fat meaning you need to take in healthy fats to shed fat.

Research published in Diabetes Care found that replacing saturated fat with monounsaturated fat resulted in increases in fasting adiponectin levels (remember, more is better). Research also shows that monounsaturated fat reduces belly fat and decreases post-meal reduction in adiponection while on a higher-carb diet.

Bottom line: The great news is that these are the tastiest fats to eat! They include avocados, nuts, olive oil and olives. You also don’t have to stick to just topping your salads with olive oil – try avocado oil or macadamia nut oil (which can also be used when cooking on high heat).

3. Unleash the yoga mat

As we age, our risk for insulin resistance increases. We’re more prone to belly fat and reduced lean muscle mass, which leaves us burning fewer calories than we did in our more youthful days. The more fat tissue you have, the lower your adiponectin levels, which perpetuates the cycle of insulin resistance and belly fat.

The great news is that yoga’s been shown to reverse this in post-menopausal women. Researchers found that yoga improved adiponectin, cholesterol levels, and metabolic syndrome risk factors.

Bottom line: Whether it’s in a class, or at home, try to get one or two sessions in per week.

4. Sprinkle on some turmeric

Turmeric (also known as curcumin) fights inflammation, which, at high levels, contributes to weight gain. As well as working at the fat cell level, turmeric increases adiponectin production, improving your insulin sensitivity.

It works by reducing the hormones in your fat cells that cause inflammation (primarily resistin and leptin) and boosts adiponectin, which helps control appetite.

Bottom line: If you prefer supplements, take one to two capsules on an empty stomach (30 minutes before a meal or two hours after one). If you experience heartburn, take it with food instead.

5. Reduce your belt size with safflower oil

Researchs shows that one and a half tablespoons of safflower oil — which is high in an omega-6 compound known as linolenic acid – a day can lower cholesterol, balance blood sugar levels and reduce trunk fat in postmenopausal women by virtue of it’s positive effects on adiponectin levels. In the study, 16 weeks of supplementation with this super-oil also had another unanticipated side effect –.

As an added bonus, you can add a little safflower oil to your conditioner to moisturize your hair and nourish hair follicles.

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Health Quotes

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