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Posted by: | Posted on: February 11, 2020

BENEFITS OF EATING ALMONDS.

Almonds are the edible seeds of Prunus dulcis, more commonly called the almond tree. The almonds you can buy in stores usually have the shell removed, revealing the edible nut inside. They are sold either raw or roasted.

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The recommended serving of almonds according to a one ounce per day system is about 23, which makes sense if you consider that three ounces of almonds would add almost 500 calories to your daily intake.

All you need to do is to take 7-8 almonds in your morning breakfast. You can either soak them in water overnight or add crushed almonds to your morning salad or even use it to garnish your dishes.

The following are the healthy benefits of having almonds;

  • Helps lower cholestrol.There is evidence that almonds can help lower total cholesterol levels, LDL, and raise HDL cholesterol.While it is not fully known how they affect cholesterol levels, it may have something to do with one of the many nutrients contained in almonds.consuming 45 gms of almonds daily can reduce symptoms of dyslipidemia. Introducing dietary changes in the lifestyle can help in reducing harmful LDL cholesterol levels by reducing saturated fat.
  • Improves hair quality.Almonds are rich in magnesium and nutrients which promote hair growth. By preventing dandruff and hair damage, almond provides sufficient nutrition to the hair follicles that make the hair strands stronger, thus reducing hair fall.
  • Prevents heart diseases.Almonds reduce the risk of heart disease.Eating almonds can reduce the risk of heart disease by keeping blood vessels healthy.They significantly increase the amount of antioxidants in the blood stream, reduce blood pressure and improve blood flow.
  • Helps fight wrinkles.Eating almonds daily may help reduce facial wrinkles.A daily snack of almonds in place of other nut-free snacks improved measures of wrinkle width and severity in postmenopausal women.
  • Helps with weight loss.Almonds may help you shed those unwanted pounds.People eating a diet rich in almonds lost more weight than those on a high-carb diet with the same number of calories.The two diets were equal in calories and protein but differed in fat.
  • Boosts brain power.Almonds are one of the best sources of alpha-tocopherol —the form of vitamin E that’s best absorbed by your body. … And almonds can be considered “brain food.” Healthy levels of vitamin E have been shown to prevent cognitive decline, boost alertness and preserve memory longer.

NB:It turns out you can eat too many almonds. It doesn’t matter if they’re whole or used as a substitute like almond flour or almond milk. Overconsumption of any type of food, even healthy nuts, can counteract your health or weight-loss efforts. … And too much fat can lead to weight gain, even if it’s healthy.

 

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Posted by: | Posted on: February 3, 2020

FOODS THAT STRENGTHEN YOUR IMMUNE SYSTEM.

The immune system is a complex network of cells and proteins that defends the body against infection. The immune system keeps a record of every germ (microbe) it has ever defeated so it can recognise and destroy the microbe quickly if it enters the body again.

The main parts of the immune system are:
  • white blood cells.
  • antibodies.
  • complement system.
  • lymphatic system.
  • spleen.
  • bone marrow.
  • thymus.

Although all components of the immune system interact with each other, it is typical to consider two broad categories of immune responses: the innate immune system and the adaptive immune system. Innate immune responses are those that rely on cells that require no additional “training” to do their jobs.

Your immune system can be weakened by certain medicines, for example. … Your immune system can also be weakened by smoking, alcohol, and poor nutrition. AIDS. HIV, which causes AIDS, is an acquired viral infection that destroys important white blood cells and weakens the immune system.

Tests used to diagnose an immune disorder include: Blood tests. Blood tests can determine if you have normal levels of infection-fighting proteins (immunoglobulin) in your blood and measure the levels of blood cells and immune system cells. Abnormal numbers of certain cells can indicate an immune system defect.

symptoms of a weak immune system can include the following:
  • autoimmune disorders.
  • inflammation of the internal organs.
  • blood disorders or abnormalities, such as anemia.
  • digestive issues, including loss of appetite, diarrhea, and abdominal cramping.
  • growth and developmental delays in infants and children.

You can control and strengthen your immune system by eating the following food:

1.Ginger.

Image result for ginger strengthen immune system"Due to its strong anti-inflammatory and antioxidant effects, ginger may boost immune health.Many test-tube and animal studies suggest that ginger can enhance immune response. What’s more, ginger has powerful antiviral and antibacterial properties .

2.Garlic.

Image result for garlic strengthen immune system"

Garlic contains compounds that help the immune system fight germs .Whole garlic contains a compound called alliin.However, allicin is unstable, so it quickly converts to other sulphur-containing compounds thought to give garlic its medicinal properties.

3.Bell pepper.

Image result for bell pepper strengthen immune system"Red bell peppers contain twice as much vitamin C as citrus. They’re also a rich source of beta carotene. Besides boosting your immune system, vitamin C may help maintain healthy skin.

4.Apple.

Image result for apple strengthen immune system"Antioxidant-rich apples may help protect your lungs from oxidative damage.Apple skin contains the flavonoid quercetin, which can help regulate the immune system and reduce inflammation.

5.Lemon.

Image result for lemon strengthen immune system"It is therefore a good time to get into good habits and boost your immune system by drinking hot water with lemon and honey. Lemons are high in vitamin C, a natural antioxidant which enhances the immune system and has antiviral and antibacterial properties.

6.Bone broth.

Image result for bone broth strengthen immune system"
Bone broth has been shown to help seal openings in the gut that may lead to an overactive and eventually weakened immune system. Bone broth is easy for the body to absorb, can help heal and seal the gut, and also has anti-inflammatory properties to boot.

7.Turmeric.

Image result for turmeric strengthen immune systemTurmeric is a natural way to help bolster the immune system by increasing the immunomodulating capacity of the body. Try adding extra turmeric into your diet during periods of stress or during flu season to help give your immune system a little boost.

8.Maitake.

Image result for maitake strengthen immune system"Maitake has been shown to have an effect on the immune system for those dealing with chronic fatigue syndrome. Powdered maitake mushroom has shown to increase white blood cell activity and production – namely macrophage, natural killer cells, and T-cells.

9.Manuka honey.

Image result for manuka honey strengthen immune system"Manuka Honey may be important for your immune system – not only does it have antimicrobial, anti-inflammatory and antioxidant properties.It may also have antiviral effects and might even help protect your body from flu. So keep taking the Manuka Honey.

Posted by: | Posted on: February 3, 2020

IMPORTANCE GINGER,LIME AND WATER BEVERAGE.

Ginger is a flowering plant whose rhizome, ginger root or ginger, is widely used as a spice and a folk medicine. It is a herbaceous perennial which grows annual pseudostems about one meter tall bearing narrow leaf blades.

Image result for gingerImage result for water"

Image result for lime"

Instructions:Boil the ginger in waterfor 10-15minutes.Add the juice of key limes once water has cooled down from boiling to warm temperature.

Benefits:

  • Treats colds.Add a few drops of lime juice and honey to it and consume the mixture for cold and cough relief. Cut ginger into small pieces and add salt to it. Chew these ginger pieces to fight cold, cough and a sore throat.The anti-inflammatory gingerols and shaogals in ginger root will help to relieve a sore throat quickly, and they also kill rhinoviruses, which cause colds in the first place. Drink three or more cups daily until you are well. You can also drink the same ginger tea to warm up on a very cold winter day.
  • Relieves headache.Ginger is known to help reduce the inflammation of the blood vessels in the head, providing relief. One can consume ginger to prevent headaches. Mix equal parts of ginger juice and lemon juice and have it daily twice.
  • Help menstrual cramps.Ginger is a wonder herb and has tremendous health benefits that even extend to easing menstrual cramps. – Boil some ginger and lime slices in water. … – Sipping mint or peppermint flavoured tea throughout the day is known to ease the discomfort caused by menstrual cramps.
  • Helps indigestion.Warm ginger ale, lemon-lime soda, or flat cola are also said to soothe an upset stomach.Take a tablespoon of ginger, lemon juice and two tablespoon of honey. Combine them all in a glass of warm water. This anti-inflammatory tonic may help reduce symptoms of acidity and provide calm from the pain associated with it.
  • Weight loss.Ginger and lime water has also been linked to weight loss, particularly when consumed first thing in the morning. This is because of the metabolism-boosting powers of both ingredients, and the fact that one glass of ginger and lime water is surprisingly filling.
  • Boosts bone health.Ginger helps us detoxify through its alkalizing actions and by its contribution to the production of glutathione, our most important inner-cellular antioxidant. Enhance immunity. Our immune system is our “circulating intelligence” intimately linked to skeletal functioning. Boosting immunity serves bone.
  • Treats inflammation.Gingerol is the main bioactive compound in ginger, responsible for much of its medicinal properties. It has powerful anti-inflammatory and antioxidant effects.

 

Posted by: | Posted on: February 3, 2020

SNACKS THAT HELP YOU TO BUILD MUSLES.

Attached to the bones of the skeletal system are about 700 named muscles that make up roughly half of a person’s body weight. Each of these muscles is a discrete organ constructed of skeletal muscle tissue, blood vessels, tendons, and nerves.In these organs, muscles serve to move substances throughout the body.

Muscle cells contain protein filaments of actin and myosin that slide past one another, producing a contraction that changes both the length and the shape of the cell. Muscles function to produce force and motion.

In the muscular system, muscle tissue is categorized into three distinct types: skeletal, cardiac, and smooth. Each type of muscle tissue in the human body has a unique structure and a specific role. Skeletal muscle moves bones and other structures. Cardiac muscle contracts the heart to pump blood.

All muscles are made of a kind of elastic tissue. Each muscle consists of thousands, or tens of thousands, of small musculus fibers. Each muscle fiber is about 40 millimeters long. It consists of tiny strands of fibrils.

The strongest muscle based on its weight is the masseter. With all muscles of the jaw working together it can close the teeth with a force as great as 55 pounds (25 kilograms) on the incisors or 200 pounds (90.7 kilograms) on the molars. The uterus sits in the lower pelvic region.

1.Chia pudding.

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Chia seeds contain a decent amount of protein and 18 of the 20 essential amino acids. It’s not enough to support a high-protein diet, but could be beneficial in adding a little extra protein and fiber, along with a significant amount of fat which helps in building muscles. Think of it like peanut butter.

2.Protein smoothie.

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Muscle-building protein shake
  • 20g dark chocolate (85% cocoa)
  • 100ml coconut milk.
  • 25g scoop whey protein isolate.
  • Pinch of cinnamon.
  • 1 banana.
  • 50g porridge oats, soaked in 100ml of water for five to ten minutes.

Some great sources of protein for smoothies include yogurt, nuts and nut butters, silken tofu, and milk or soy milk. This will help build muscle—which is a good thing, whether you aspire to be a bodybuilder or are just looking to tone up. Opt for energy-boosting add-ins like fruit, oats, and (again) yogurt.

3.Apple and handful cashews.

Image result for apples and cashews"A chemical in apple skins is being credited with “a host of health benefits”, from building muscle to keeping weight under control. Ursolic acid added to the diet also enhanced muscle growth in normal mice, as well as reducing their body fat.

Like all nuts, cashews provide an excellent source of protein. Protein is one of three macronutrients your body uses for energy, and it is particularly important for rebuilding muscle tissue and creating new cellular compounds.

4.Homemade energy balls.

Image result for homemade energy ballsgive muscles"

Snack on these energy ball recipes to save cash and calories compared to … “glue” while half a scoop of protein powder adds a touch of muscle-building power.

 

 

 

Posted by: | Posted on: January 31, 2020

HOW TO DO PIGEON POSE.

Kapotasana or Pigeon Pose is a kneeling back-bending asana in modern yoga as exercise. Physically, it stretches the hip flexors, opens gluteus minimus and maximus, and relaxes the piriformis and psoas muscles. Internally, it stimulates the abdominal organs and aids in digestion.

Image result for front knee directly in line pigeon pose yoga"

# Front knee in line.

There are many possible reasons for knee pain in pigeon pose but the pain often comes due to the alignment of the bones of the leg negatively affecting the ligaments of the knee. The knee is a strict hinge joint with no play side to side. The hinge needs to be maintained no matter how you place the leg in the pose.

# Lengthen up through spine before extending over front leg.

Press your fingertips into the floor beside your hips, and lengthen up through your spine. Draw the back-leg side of your belly toward the front-leg side and lift your back thigh up without lifting your back knee up. Move your front outer hip back.

# Back foot extends straight out in line with the hip.

# Hips Square to front mat.Work on squaring your hips and the front side of your torso to the front of your mat. Draw down through your front-leg shin and balance your weight evenly between your right and left hips. Flex your front foot. Press down through the tops of all five toes of the back foot.

# Find comfortable position for arms to rest.

Image result for position for arms to rest pigeon pose yoga"

# Tailbone extends back as breastbone.

# Should relax away from the ears. 

To get full release in the hips, breathe and release the belly. Stay in this position anywhere from 10 breaths to five minutes.

Posted by: | Posted on: January 29, 2020

FOODS THAT LOWER YOUR BLOOD SUGAR.

Blood sugar, or glucose, is the main sugar found in your blood. It comes from the food you eat, and is your body’s main source of energy. Your blood carries glucose to all of your body’s cells to use for energy. Diabetes is a disease in which your blood sugar levels are too high.Normal blood sugar levels are less than 100 mg/dL after not eating (fasting) for at least eight hours. And they’re less than 140 mg/dL two hours after eating.A blood sugar level below 70 mg/dL (3.9 mmol/L) is low and can harm you. A blood sugar level below 54 mg/dL (3.0 mmol/L) is a cause for immediate action. You are at risk for low blood sugar if you have diabetes and are taking any of the following diabetes medicines: Insulin.

The following foods may help lower and control your blood sugar:

1.Onion.

Image result for onion

Eating onions may help control blood sugar, which is especially significant for people with diabetes or prediabetes. A study in 42 people with type 2 diabetes demonstrated that eating 3.5 ounces (100 grams) of fresh red onion reduced fasting blood sugar levels by about 40 mg/dl after four hours.

2.Cinnamon.

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Cinnamon is a spice obtained from the inner bark of several tree species from the genus Cinnamomum. Cinnamon is used mainly as an aromatic condiment and flavouring additive in a wide variety of cuisines, sweet and savoury dishes, breakfast cereals, snackfoods, tea and traditional foods.

Cinnamon may help lower blood sugar and fight diabetes by imitating the effects of insulin and increasing glucose transport into cells .It can also help lower blood sugar by increasing insulin sensitivity, making insulin more efficient at moving glucose into cells.

3.Nuts.

Image result for nuts lower blood sugar

Nuts have monounsaturated fatty acids, protein and fiber and are low in carbohydrates. This means they help fill us up while keeping blood sugar low.When people eat nuts instead of a carbohydrate-rich or fat-filled snack food when they get hungry, it helps keep their numbers in check.

4.Vinegar.

Image result for vinegar lower blood sugar

Vinegar has been shown to have numerous benefits for blood sugar and insulin levels: Improves insulin sensitivity during a high-carb meal by 19–34% and significantly lowers blood sugar and insulin responses.2 tablespoons of apple cider vinegar before bedtime can reduce fasting blood sugar in the morning by 4%.

5.Oats and barley.

Image result for oats and barley lower blood sugar

Barley helps improve blood sugar levels, reduce appetite.

Like barley and beans, oats are a diabetes power food because of their fiber content—a half cup of instant oats provides 4 g. Research shows that oat lovers can also lower total and “bad” LDL cholesterol and improve insulin resistance.

6.Garlic.

Image result for garlic lower blood sugar

Moderate amounts of garlic supplements could offer benefits to diabetes patients, and that raw or cooked garlic or aged garlic extract can help to regulate blood glucose and potentially stop or lower the effects of some diabetes complications, as well as fighting infections, reducing bad sugar levels.

NB:Glucose control has been shown to be very important in helping prevent particular diseases, especially if you have diabetes. … In the long term, poor control of blood sugar levels in diabetic patients leads to both heart and blood vessel disease, kidney failure, nerve damage, eye problems and heart disease.

 

Posted by: | Posted on: January 29, 2020

FOODS THAT BOOST COLLAGEN.

Collagen is the most abundant protein in your body. It is the major component of connective tissues that make up several body parts, including tendons, ligaments, skin and muscles.It has many important functions, including providing your skin with structure and strengthening your bones.

For a glowing complexion, strengthening joints and bone, or reducing cellulite, a simple 11-gram scoop once a day will do the trick. For building muscle, 1 1/2 scoops (or 15-grams) per day is a great place to start.

You can get collagen in natural sources juat in the food that you eat.The following are the most common known type of foods to be a rich source of collagen:

1.Citrus fruits.

Image result for citrus fruits"

 

Citrus fruits such as oranges, limes, lemons and grapefruits that are rich in vitamin C have the ability to help amino acids, such as lysine and proline, convert to collagen.

2.Coffee.

Image result for coffee"

 

collagen is a great protein supplement to add to your coffee and other drinks. It’s supposed to help your skin, improve joint health, and assist with gastrointestinal distress.

3.Increased protein intake.e.g meat,whey…

Image result for protein food"

When your body makes collagen, it combines amino acids — nutrients you get from eating protein-rich foods, like beef, chicken, fish, beans, eggs and dairy products.

4.Collagen Water.Drink collagen water constantly.

 

Image result for collagen water"

Vital Proteins made a splash with its Collagen Water debut earlier this month, hoping consumers are thirsty for a boost of protein-rich collagen on-the-go. Collagen is a protein that binds the body’s connective tissue, like the gut lining and skin.

 

 

Posted by: | Posted on: January 24, 2020

EXERCISES THAT HELP TO GET RID OF CELLULITE ON YOUR LEGS.

Cellulite is the herniation of subcutaneous fat within fibrous connective tissue that manifests topographically as skin dimpling and nodularity, often on the pelvic region (specifically the buttocks), lower limbs, and abdomen. This condition occurs in most postpubescent females.

Image result for cellulite

You can get rid of the condition through the following exercises:

1.Squat jump.

Image result for squat jump

If you really want to lose weight and/or tone your body, as well as get rid of cellulite, you need to get moving. Strengthen your butt and thigh muscles to reduce fat cells in these areas and to tighten your connective tissue.

2.Lateral lunges.

Image result for lateral lunge

Lateral lunge The side lunge also targets the inner and outer thighs, making for a well-rounded lower body routine. To get moving: Stand with your feet shoulder-width apart and your arms by your sides.These moves will help increase muscle and burn calories.

3.Glute bridges.

Image result for glute bridge

The Glute Bridge is one of the most effective exercises to tone the glutes and the hamstrings. This lower body workout isolates and strengthens the glutes, hamstrings, the core stability muscles, the hip muscles, the lower back muscles, and strengthens the stabilization of the spinal cord.

4.Pile squats.

The pile squat is a version of the squat exercise that is performed with a dumbbell and strengthens the glute, abdominal and leg muscles.

Image result for pile squats

While doing this,go back to starting position and do 15-20reps for a cellulite busting workout.

5.Calf-raise squats.

Image result for calf raise squats

  • Stand with your feet about three to four feet apart, toes turned out.
  • Raise your left heel off the floor, and begin to pulse the hips up and down, isolating the left calf.
  • Continue pulsing for 30 seconds, and then switch sides to complete this exercise.

NB:These exercises have skin-firming and toning properties.Therefore,its effective and motivate for everyone.

 

 

Posted by: | Posted on: January 22, 2020

HEART HEALTHY FOODS.

The heart is a muscular organ in humans and animals, which pumps blood through the blood vessels of the circulatory system. Blood provides the body with oxygen and nutrients, as well as assisting in the removal of metabolic wastes.

Image result for heart

It is a very important organ which needs to be taken care of.The following type of food may help to keep it healthy and functioning properly:

  • Avocado.Avocados are particularly rich in healthy monounsaturated fats. A healthy varied diet high in fruits and vegetables, such as avocado, has been shown to reduce the risk of heart disease and contribute to good heart health.
  • Spinach.Spinach is a really great heart-healthy food.It has just about everything your heart needs, including plenty of omega-3 fatty acids, antioxidants, B vitamins, and fiber.Spinach is particularly rich in the water-soluble B vitamin called folate.
  • Tomatoes.Tomatoes have two key nutrients that have a big impact on heart health: lycopene and potassium.Lycopene may lower LDL, or “bad” cholesterol, and keep blood from clotting, which lowers stroke risk.
  • Almonds.Eating almonds can reduce the risk of heart disease by keeping blood vessels healthy, research has shown.They significantly increase the amount of antioxidants in the blood stream, reduce blood pressure and improve blood flow.
  • Berries.Berries are some of the healthiest foods you can eat, as they’re low in calories but high in fiber, vitamin C, and antioxidants. Many berries have proven benefits for heart health. These include lowering blood pressure and cholesterol, while reducing oxidative stress.
  • Dark chocolate.People who eat dark chocolate have healthier cardiovascular systems, including better blood circulation, lower blood pressure, lower cholesterol levels, and fewer strokes — a major health risk for people living with atrial fibrillation.

NB:Diet plays a major role in heart health and can impact your risk of heart disease.

Posted by: | Posted on: January 22, 2020

WAYS THAT ALCOHOL AFFECT FAT LOSS.

An alcoholic drink is a drink that contains ethanol, a type of alcohol produced by fermentation of grains, fruits, or other sources of sugar.

Image result for alcohol

Chronic alcohol abuse can have catastrophic health effects, impacting your entire body and causing a range of health problems.Above all,it would be so ironic if you are trying to loose wait and at the same time consuming alot of alcohol cause it has the following effects:

  • Provide empty calories.Calories from alcohol are ’empty calories’, they have no nutritional value. Most alcoholic drinks contain traces of vitamins and minerals, but not usually in amounts that make any significant contribution to our diet. Drinking alcohol also reduces the amount of fat your body burns for energy.
  • Trigger hunger signals in the brain.Alcohol switches the brain into starvation mode, increasing hunger and appetite.It would explain why many people say they eat more when they have had a few drinks.
  • Affects exercise recovery.Alcohol can alter your sports performance because of how it affects the body during exercise. … Therefore drinking too much alcohol can lead to dehydration. Exercising soon after drinking alcohol can make dehydration worse because you also sweat during exercise. Dehydration leads to reduced exercise performance.
  • Puts stress on the  liver.Drinking too much alcohol can damage your liver but the reasons include: Oxidative stress. When our liver tries to break down alcohol, the resulting chemical reaction can damage its cells. This damage can lead to inflammation and scarring as the liver tries to repair itself.
  • Can negatively affect your sleep.The more you drink, and the closer your drinking is to bedtime, the more it will negatively impact your sleep…hence affecting your weight loss.
  • Affects digestion and nutrient uptake. Drinking – even a little – makes your stomach produce more acid than usual, which can in turn cause gastritis (the inflammation of the stomach lining). This triggers stomach pain, vomiting, diarrhoea and, in heavy drinkers, even bleeding.
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