Ways To Bring Fitness Into Your Life.

Since my youth fitness has been a part of my life. There were the times when I belonged to several gyms and fitness centers. Those days are pretty much gone . Today, most of my training is via my bodyweight and outdoors. To me, getting fit can be done just about anywhere. I don’t look at fitness as needing some special equipment.

Ways to bring Fitness into your Life:

Once you have the mindset of what fitness really is, then it becomes simple as to finding ways to bring fitness into your life. I’m going to introduce to you some ways to do just that.

1. Go for a walk in your neighborhood.

This is probably the beginning of most fitness programs. Walking is fundamental for just about everybody except babies. You can join a walking group. I remember when the local indoor malls would have such groups.

2. Go for a hike.

Like walking, moving your body in nature via a hike is another fundamental movement activity. And the most important aspect of doing this is that you get to enter into nature.

3. Play with your kids, indoors or outdoors.

Have you ever tried to do that consistently? Children can wear you out if you were to keep up with them. The key here is that when you engage in play with them, you’re also showing that movement is important for you. They learn from what you do, not what you say.

4. Take 5 minutes every hour

Do a combination of non-stop squats and push-ups. I usually do 150 squats and 150 push-ups in this amount of time. Each of us has our level of fitness in the amount we can do. Important here is to do them.

5. Take the stairs and not the elevator or escalator.

Shun the people mover at airports too. We’re designed to move, not letting this type of technology move us.

6. Walk to your grocery store

If you live within a mile of the grocery store, walk there to shop. You can use a wheeled shopping cart/bag if you need to.

7. Park at the furthest parking space from the entrance.

This extra length will give you extra fitness time. I tend to park in the parking lot of one shopping center and walk to the stores in other nearby centers.

8. Play a pickup game of basketball at your local park.

If you’re sports-minded, then this may be just up your alley and it’s fun.

9. Go for a swim in a local city pool or if you’re close to the beach, go there.

Wherever you can find a pool, use it. Take lessons if you don’t know how to swim. I used to be a competitive swimmer and it’s natural for me to do. I also used to be a lifeguard and lifesaving/swim instructor.

10. Speaking of beaches, take a run in the sand.

The softness of the sand may be a challenge to your legs. It’s a great workout to run, jump and play in it.

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Reasons to avoid fast food

Fast food is addictive, and having a quick bite in between those crazy deadlines seems to be getting more and more popular by the day. A mere glance at even the roadside eateries in cities shows how people just can't have enough of those burgers, sandwiches, pizzas and vada pavs. However, while it makes you happy, it is equally true that it makes you put on weight, is the leading reason behind the rise in cases of obesity and you get so addicted after a while that you become really anxious when you don't have it. To enhance the flavour, a lot of extra cheese/butter is used in fast food, which means accumulation of unnecessary vegetable fat. This is really injurious to health. Besides, such foods hardly have any nutrition value.

So what alternatives do people have when it comes to grabbing a quick bite in between the main meals? Well, you can always have low calorie foods in between. For instance, idli and roasted chana are fine. Besides, one can always have apples and bananas. While today's lifestyle does make it difficult to always maintain such discipline, it can certainly be done in a gradual manner if one is determined. And as far as health is concerned, there can't be anything better than having fruits and salads whenever you can.
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Hibiscus

According to International Diabetes Federation, diabetes affects more than 62 million Indians. Moreover, the World Health Organization claims that it will be the seventh leading cause of death by 2030. Dubbed as a silent killer by experts worldwide, diabetes mellitus (Type 2 diabetes), or simply diabetes, is one of the four major non-communicable diseases in India, the other three being cardiovascular disease, cancer and chronic obstructive pulmonary disease.

Diabetes exists in two forms. Type 1 diabetes occurs when the body destroys the insulin-producing cells of the pancreas. Insulin is a hormone responsible for breaking down glucose in the body for its utilization. In case of Type 2 diabetes, the body stops responding to insulin or produces less of it.

Researchers found that a phytochemical (plant-derived compound) from the leaves of Sthalpadma or land-lotus (scientifically known as Hibiscus mutabilis and commonly called Confederate rose) restored insulin sensitivity of cells and thereby helped in lowering blood sugar levels in diabetic rats.

"We found that ferulic acid (FRL), belonging to the polyphenols, extracted from leaves of the plant, has the potential to be a better therapeutic agent for diabetes," said Samir Bhattacharya, Emeritus Professor, School of Life Sciences (Zoology Department) at Visva-Bharati in Shanti Niketan.

The findings were published in the Journal Biochemical and Biophysical Research Communications which states that ferulic acid (FRL) helped in the improvement of glucose (sugar) levels in diabetic rats within 15 days when administered orally.

Hibiscus is a flowering plant found across India and is known for its cottony colour-changing blossoms and medicinal properties. In Ayurveda, the leaves and flowers of the shrubby Hibiscus mutabilis are used to treat swellings, skin infections, hair loss and hair greying.

"The hibiscus flower is known as the prayer flower in Bengal and offered to Durga. It is great for hair loss and its leaves and flowers have thereuptic properties. It has been used in ayurvedic preparations for years. We use it in our Basil Hair tonic that helps promote hair growth and prevents scalp infections and alopecia."

For the study, samples of hibiscus leaves were collected from the scenic northeast region. Alak Kumar Buragohain, a Professor at Department of Molecular Biology and Biotechnology in Tezpur University, explains that a type of polyphenol found in the plant removes blockages and enables insulin to perform its normal function of clearing glucose (blood sugar) from the bloodstream.

"In diabetes, insulin sensitivity is retarded. The isolated compound can restore sensitivity and, therefore, cells can sense the presence of insulin," says Buragohain, Vice Chancellor at Dibrugarh University in Assam.
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Signs You Are Not Eating Enough Fiber

No time to read food labels and assess how much fiber you are getting? Well, at some point, your body is sure to send you warning signals that it needs more. Look out for them, and let them alert you to the need for upping your fiber intake:

Your cholesterol is high: one of the reasons this happens is lack of adequate soluble fiber in your diet. Found in foods such as oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium, soluble fiber dissolves in water to form a gel like material that binds up harmful substances such as bile, cholesterol and other toxins. An oft-quoted meta study published in the American Journal of Clinical Nutrition concluded that high intakes of soluble fiber were associated with significant decreases in total and LDL cholesterol in 60–70% of the trials that they put to test.

You’re gaining weight. Why does one slice of whole wheat bread feel more “satisfying” than two slices of white bread? The reason is fiber, which is removed with the outer coating of the grain during the milling process of white bread. Whole wheat bread, on the other hand, contains fiber-dense bran and wheat germ, which provide a more constant source of energy. As a result, you feel full faster and longer. Other fiber-rich foods such as brown rice and legumes have the same satiating effect, making it less likely that you would indulge in impulsive snacking. The happy result: you don’t gain weight! A review of several studies linking high fiber intake with weight loss, published in the Nutrition Review, concluded that an increase in either soluble or insoluble fiber intake increases postmeal satiety and decreases subsequent hunger. So, if lately, the scales have been moving up, it might be time to up your fiber intake.

You feel hungry. A lot.: For the same reason that fiber makes you feel full, lack of it makes you feel hungry. This does not help if you are trying to control your weight. The most common culprits here are foods made with plain white flour, which has been stripped of most of its fiber. So, white rice, pancakes, pasta—notice how you tend to eat more of these as compared to whole wheat versions. If those hunger pangs have been hitting too soon after a “meal,” it is time to turn to fiber-rich foods!

You’re moving slow: Perhaps one of the surest signs that you need more fiber is trouble with bowel movement. If chronic constipation is an issue, more fiber is in order, particularly insoluble fiber which holds on to water and helps form softer, bulkier stools to regulate bowel movement. According to experts at The Harvard School of Medical Health, “the fiber from wheat bran and oat bran seems to be more effective in relief from constipation than similar amounts of fiber from fruits and vegetables.” They add a cautionary note—don’t up your fiber intake suddenly. Gradual increase is best.
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The Science of Vitamins in the Body

Iron
Iron is one of the components of hemoglobin, the substance in red blood cells that helps blood carry oxygen throughout the body. It’s also essential for the proper function of several chemical reactions in several of the body’s cells and tissues. There are times when supplementing with iron is beneficial, like during pregnancy, or when a deficiency has been identified. However, its accumulation over time may be detrimental because it generates oxidative stress, a byproduct of energy production, which contributes to chronic diseases — specifically cardiovascular disease and brain disorders like Alzheimer’s disease. Stick to food sources for your daily iron intake unless a medical condition warrants supplementing. Excessive red meat consumption can lead to a harmful excess of this nutrient.

The iron in food comes from two sources: animals and plants. Iron from animal sources is known as heme iron, and is found in some meats and fish. Iron from plants is known as nonheme iron, and is found in certain vegetables and in iron-fortified foods like breakfast cereals. Heme iron is better absorbed by the body than nonheme iron.

Food sources: Excellent plant food sources of iron are white beans, raw cacao, popcorn, spinach, fortified cereal, oatmeal, beans and lentils. It’s a good idea to combine nonheme iron foods with vitamin C to increase the absorption of iron. Heme iron is found in some meats and fish.
Vitamin K

Often referred to as “the forgotten vitamin” Vitamin K is a fat-soluble vitamin that is only recently being recognized for it’s critical role in our health. There are 3 basic forms of vitamin K: K1, K2, and K3, but there are subtypes as well. K1 is preferentially used by the liver to activate blood clotting proteins. K1 is most well known for the important role it plays in blood clotting. You’re most likely getting K1 from your leafy green vegetables, though national data suggests that only about one in four Americans meets the goal for vitamin K intake from food. This puts K2 deficiency at about the same level as vitamin D deficiency. Eat more kale, lettuce, spinach, and broccoli to boost your K1 intake.

Studies show that K2 is preferentially used by other tissues to deposit calcium in appropriate locations, such as in the bones and teeth, and prevent it from depositing in locations where it does not belong, such as the soft tissues, including the pineal gland which can be overly calcified without the addition of K2 in the diet. A calcified pineal gland can affect melatonin production as well as wake/sleep schedules of the body. Vitamin K2 is absolutely essential to building strong bones, and studies suggest it may help prevent osteoporosis. K2 (spcifically menaquinone 7 or M7, one of the subtypes of K2) may help reduce the risk of prostate cancer and heart disease as well as crucial parts of other bodily processes.

Supplementing your Vitamin K2 is highly recommended. Although K2 is still being investigated, it is thought that the average person needs 180 to 200 micrograms of K2 daily. Vitamin K2 is found in fermented veggies like sauerkraut and is most prevalent in a popular Japanese dish called Natto. Hard and soft cheese as well as raw butter from grass fed cows are also on the short list of foods high in the beneficial M-7 subtype of K2.

Precautions: “If you are pregnant or nursing, you should avoid vitamin K2 supplementation higher than the RDA (65 mcg) unless specifically recommended and monitored by your physician. If you have experienced stroke, cardiac arrest, or are prone to blood clotting, you should not take vitamin K2 without first consulting your physician,” warns Dr. Mercola.

Vitamin K3 (menadione) is a potent synthetic (man-made) form of vitamin K that is not generally used in humans, though some alternative medical practitioners claim that vitamin K3 is also an anti-cancer agent.

Food sources: Kale, lettuce, spinach, and broccoli, mustard greens, Brussels sprouts, and sauerkraut, fermented vegetables for Vitamin

Magnesium

Magnesium is critical for energy production. It contributes to the structural development of bone and is required for vital things like the synthesis of DNA. Magnesium also plays a role in the active transport of calcium and potassium ions across cell membranes, a process that is important to nerve impulse conduction, muscle contraction, and normal heart rhythm. Magnesium also helps to lower blood pressure, which is vital in the prevention of heart disease. Magnesium is an abundant mineral in the body and is naturally present in many foods. It’s also added to other food products, and available as a dietary supplement.

Zinc

Zinc is an essential mineral required by the body for keeping a healthy immune system, building proteins, triggering approximately 100 enzymes, maintaining a sense of smell, and creating DNA. It can also help the cells in your body communicate by functioning as a neurotransmitter.

A daily intake of zinc is required to maintain a steady state because the body has no specialized zinc storage system.

Food sources: Fortified breakfast cereals, chickpeas, wheat germ, cashews, pumpkin seeds, sesame seeds and oysters.

Recommended daily dosage: 8 mg for women -11 mg for men

Check with your doctor before adding new supplements to your diet. Remember it’s always best to get these nutrients from food whenever possible. Let food be thy medicine.

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Top Cancer-Fighting Foods

One of the easiest and most effective ways to promote good health and to help protect against cancer is with your diet. The American Cancer society estimates that one third of all American cancer deaths might be diet-related. The conclusion is really pretty simple: kick cancer-loving food to the curb; embrace healthful food. The foods on this list, prepared by the Cancer Cure Foundation, have the ability to help stave off cancer and some can even help inhibit cancer cell growth or reduce tumor size. The list is not complete–there are other anti-cancer edibles–but this features the all-stars and is an excellent starting point. (Click through to the last page for a printable quick-list.)

Broccoli, cabbage, and cauliflower have a chemical component called indole-3-carbinol that can combat breast cancer by converting a cancer-promoting estrogen into a more protective variety. Broccoli, especially sprouts, also have the phytochemical sulforaphane, a product of glucoraphanin–believed to aid in preventing some types of cancer, like colon and rectal cancer. Sulforaphane induces the production of certain enzymes that can deactivate free radicals and carcinogens. The enzymes have been shown to inhibit the growth of tumors in tests. However, be aware that the Agriculture Department studied 71 types of broccoli plants and found a 30-fold difference in the amounts of glucoraphanin. It appears that the more bitter the broccoli is, the more glucoraphanin it has. Broccoli sprouts have been developed under the trade name BroccoSprouts that have a consistent level of sulforaphane–as much as 20 times higher than the levels found in mature heads of broccoli.
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Kale has indoles, nitrogen compounds which may help stop the conversion of certain lesions to cancerous cells in estrogen-sensitive tissues. In addition, isothiocyanates, phytochemicals found in kale, are thought to suppress tumor growth and block cancer-causing substances from reaching their targets.

Mushrooms: Shiitake, maitake, reishi, Agaricus blazei Murill, and Coriolus Versicolor appear to help the body fight cancer and build the immune system. These mushrooms contain polysaccharides, especially Lentinan, powerful compounds that help in building immunity. They are a source of Beta Glucan. They also have a protein called lectin, which attacks cancerous cells and prevents them from multiplying. They also contain Thioproline. These mushrooms can stimulate the production of interferon in the body.

Seaweed and other sea vegetables contain beta-carotene, protein, vitamin B12, fiber, and chlorophyll, as well as chlorophylones–important fatty acids that may help in the fight against breast cancer. Many sea vegetables also have high concentrations of the minerals potassium, calcium, magnesium, iron, and iodine.
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A Super Health-Boosting

If you’ve read my recent article “The Ugly Truth about Starbucks’ Pumpkin Spice Latte” and are ready for a delicious beverage that’s packed full of healthy and wholesome ingredients, then my recipe for “A Better Pumpkin Spice Latte” is for you.

This recipe can be made with your favorite coffee but I urge you to at least try it with roasted dandelion. When dandelion root is roasted it takes on a coffee-like flavor. You may be scoffing at the thought of a dandelion latte but roasted dandelion root is perhaps the most overlooked natural superfood available. It grows almost everywhere, so it is a renewable resource to say the least. It is packed with health benefits:

It boosts energy and immunity against disease according to a study in the journal Molecules.
It purifies the blood and helps alleviate anemia by significantly increasing both red and white blood cells, according to a study published in Advances in Hematology.

If the thought of pulling up dandelions from your yard doesn’t sound appealing, you can purchase dandelion root in most health food stores. It is available roasted or raw.

If you’re using raw dandelion, cut into small chunks, place in a 200 degree Fahrenheit oven for 1 to 2 hours depending on light or dark roast preference. Longer roasting times produce a darker roast taste. Grind in a high-powered blender or coffee grinder. Store in an air-tight glass jar. Some health food stores sell pre-roasted and ground dandelion root already prepared. It is often labelled “coffee substitute.”

If you’re harvesting dandelion root be sure to choose an area free of pesticides and lawn sprays. I’ve found it easiest to harvest after a rainfall when the ground is soft.

Super Health-Boosting Pumpkin Spice Latte

This delicious pumpkin spice latte is much lower in sugar and devoid of artificial ingredients that plague commercial varieties of the beverage. If you prefer a sweeter drink, simply increase the amount of coconut sugar used. You can serve it hot or iced, depending on your preference.
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