Almost eight Kettlebell Exercises For Fat Loss

Learn why everyone from professional athletes to your favorite Hollywood celebrities are using these kettlebell exercises in their workouts. They’re a phenomenal way to tone your body, build muscle and increase cardio all in the same workout.

Did you know workouts using kettlebells are the best for burning high amounts of calories? In this study undertaken by the American Council on Exercise it was shown that when kettlebells were used in high-intensity interval training participants burned 20.2 calories per minute. That’s the same amount of calories burned as running at a 6-minute mile pace or cross-country skiing up hill!

Kettlebell exercises are super sculptors – the weight of a kettlebell isn’t evenly distributed which forces your stabilizer muscles to go into overdrive. These exercises are targeted at working your arms, shoulders, back, butt and core. Melt fat, increase muscle and improve your endurance – your whole body is about to become more slim and toned!

1- Comfortable Grip Kettlebells For Total Body Workouts

First you’ll need to grab yourself a set of kettlebells. Kettlebells are always a great option for total body workouts. They take up minimal amounts of space and are just so effective and easy to use.

2- Around-the-Body Rotation

Start by holding the kettlebell in front of your torso with both hands. Keep a slight bend in your knees and have your feet at hip-width apart. Pass the kettlebell into your right hand and move it behind your body from your right hand into your left hand. Bring the kettlebell around your body back to the front completing a full circle – that’s one rep.

Do 12 of these reps then swap directions and do another 12 reps without stopping. Repeat for a total of 3 sets in each direction.


Tip: Try to keep the kettlebell at exactly the same height while performing this exercise.

3- Bent over row

Start by holding the kettlebell in your right hand and bend forward at the hips so that your torso is almost parallel to the ground. Let the kettlebell hang at arm’s length and grip the handle firmly. Keeping your arm tucked close to your side lift the kettlebell upwards with your elbow pointing towards the ceiling while keeping your torso in the same position. Lower the kettlebell back to arm’s length and you’ve completed one rep.

Do 12 reps on each side and repeat for a total of 3 sets on each side.

Tip: Try squeezing your upper back and pinching your shoulder blades together while doing this exercise.

3- Dead lift

Stand with your feet shoulder-width apart and the kettlebell placed between your legs. Keep your knees slightly bent with your butt downward but not in a deep squat position. Keep your head in-line with your spine and with a firm grip on the handles lift the kettlebell up, then lower it back to its starting position. While doing the movement activate your glutes and hamstrings and push down on your heels as you stand up.

Do 12 reps and use a reasonably heavy kettlebell.

Tip: Try flexing your laterals during the lift to maintain good core stability.

5- Figure 8’s

 

Start holding the kettlebell in your right hand and standing with your feet just over shoulder-width apart with your knees bent into a quarter squat position. Remember to keep your chest up and spine straight. Swing the kettlebell between your legs and behind your left leg while grabbing it with your left hand. Grab the kettlebell with your left hand and swing it back around between your legs and behind your right leg, while grabbing it with your right hand and back to the initial position completing a rep. You’ll want to do this for 12 reps.

Tip: Do the movement slowly and controlled while keeping your core braced.

6- Half get-up

Start lying flat on your back with your legs straight and the kettlebell by your right side. Grip the kettlebell in your right hand and press it up while keeping your arm straight so that it is above your shoulder. Bend your left and place your foot on the floor while placing your left hand behind you on the ground for stabilization. Reverse the steps back down to the starting position and that is one rep. Complete 6 reps using your left hand then repeat 6 reps using your right hand.

7- Swing

Start by gripping the kettlebell in both hands between your legs at a stance just over shoulder width apart. Keeping your core braced, drop your hips into a squat position while letting the kettlebell hang just behind your heels. Driving through your hips, stand straight up and swing the kettlebell upwards to shoulder height. As it comes back down, bend your legs and return to the squat position – that’s a complete rep and you’ll want to do 20 of them.

Tip: Look forward while keeping your arms straight and squeezing your glutes when performing the swing.

8- Front squat

Start by standing with your feet at shoulder width apart. Hold the kettlebell close to your chest with your elbows bent and it closed to your body. Bend at the knees and push your hip back until your knees are parallel to the ground. Remember to keep your chest up and back straight. Return to the standing position by pushing off from your heals and you’ve completed one rep. Do 20 front squats.

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7 Best Healthy Snacks Packed With Protein

Trying to cut back on calories but finding yourself craving not-so-healthy foods? Try these 7 best healthy snacks that are packed with protein that’ll keep you on your diet and losing weight.

So cut back the calories, get slim and stay satisfied by choosing from these healthy and high protein snacks!

Satisfy With A High Protein Hit

Snacks high in protein can help you lose weight and stick to a diet. Protein
releases energy slowly and will leave you feeling fuller for longer. As a super slow energy releaser, protein will help you stay satisfied, can fight off food cravings and keeps your blood sugar levels stable. Protein is also essential for healthy muscles and hair.

So with all the positives that protein provides, which snacks will you pack to keep satisfied? See our handy list of high protein foods to keep off the calories and prevent you from reaching for unhealthy snacks, such as crisps or chocolate.

1Go Nuts

Nuts are a great way to get some protein on the go. Whether it’s a peanut butter snack pack containing around 190 calories and 8 grams of protein (per 1.15 ounces), or a handful of your favorite nuts, which can be combined with dried fruit for extra flavor and fiber, nuts definitely pack in protein. Almonds are an awesome way to get extra protein into your diet and with 4 grams of protein for 14 almonds, at only 100 calories per serving, why not go nuts?

2Eat Some Meat

Meat contains high levels of protein, and by cutting up small cubes of chicken or steak you can create a handy protein snack. However, if you don’t want the fuss of cooking, jerky can provide an alternative option with 7 to 11 grams of protein per one ounce serving and only 70 to 90 calories.

3Take Some Tuna Or Turkey

Pouches of tuna contain 16 grams of protein and are an excellent way to get omega 3 into your diet, which is essential for your body to function. Turkey rolls can provide around 18 grams of protein and can be filled them with flavor and turned into a wrap by adding tomato and mustard. Alternatively, make your own version by adding your favorite veg. Cover your turkey wraps in film or take them in a tub so that they are ready to eat on the go, and at 75 calories per wrap, you can’t complain.

4Get Some Wholegrain

Whole grain bars are the latest trend and whether you take a bar with you or eat it for breakfast, they contain between 10 to 15 grams of protein. However, be careful to read the label first because some can come with a high sugar and fat content. Oatmeal can provide a healthier alternative and has around 4 grams of protein per packet. For those on the go, you can grab a pot of oatmeal from your local supermarket and take it for breakfast or lunch. Mix your oatmeal with milk, sprinkle on some almonds and you have a simple and tasty snack packed full of proteins.

5Squeeze In Some Cheese

Cottage cheese is low in fat and high in protein, with 20 grams and 110 calories per 5 ounce serving. This tasty cheese is great paired with tuna and spring onions or put on a celery stick for a snack with extra crunch. Mini cheeses are also a handy way to get some protein; they can easily be added into your bag, are available in different varieties and contain around 6 to 8 grams of protein.

6Do It With Dairy

Greek yogurt, kefir (a drinkable creamy yogurt) and low-fat chocolate milk are all packed full of proteins and will provide calcium to keep your teeth and bones healthy. Yes you heard correctly, low fat chocolate milk, which will not only provide you with enough protein to help you lose weight, but will also satisfy your taste buds, should you get a craving for chocolate. Low fat chocolate milk provides 9 grams of satisfying protein, whilst Greek yogurt can give you 12 to 30 grams a container. Kefir, which provides a great lactose free alternative, has 11 grams of protein per cup with three times as many probiotics than yogurt, so is also good for your gut.

7How About Hummus?

Chickpeas come with 7 grams of protein per a quarter cup serving and can be made into hummus by blending with oil and tahini. Other beans, lentils and peas will provide protein and can be mixed with vegetables and spices for a super tasty snack. However, if hummus isn’t for you why not cook some rice? As rice also contains protein, providing approximately 6 grams per 4.4 ounce cup.

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Eat Avocados: Do not miss any chance to eat Avocados

Everyone loves avocado and its taste, but still, some people avoid this fruit because it is filled with fat.

Yes, this fruit is fatty, but it is also delicious and can make you much healthier. Actually, people who consume avocados on a regular basis have a lower body mass index (BMI) compared to people who do not eat this fruit.

Why You Should Eat Avocados Every Chance You Get .. 

There are much more reasons for you to include this fruit to your everyday diet:

1.Extremely Nutritious: There are about 20 vitamins and minerals in one serving of avocado only. Here are the nutrients that you can typically get from avocado, based on the recommended daily values (RDV):

• Vitamin B6 – 26%
• Folate – 41%
• Vitamin K – 53 %
• Pantothenic acid – 28%
• Copper – 19%
• Potassium – 28%

Also, you can find 33% of RDV of vitamin C and 21% of RDV of vitamin E in avocados.

2.Loaded With Healthy Fats: Avocados are indeed full of fats, but this is no reason to panic or avoid avocados, as these fats are very good and beneficial for us and our health. This type of fat present in avocados, monounsaturated fat, can in fact lower the risk of heart attacks strokes by lowering the levels of blood cholesterol.

3.Weight Management: As surprising as this might sound to you, avocados can help in the regulation of fat, despite the fact that they are fatty. According to studies, consumption of half an avocado for lunch can aid you satisfy your food cravings and can help you feel fuller for longer time. This is especially beneficial for overweight people. If you were seeking for something to suppress the snacking cravings, your quest might end here.

4.Diabetes Prevention: If you eat avocados regularly, you can regulate the levels of blood sugar and thus reduce your risk of diabetes. A research has confirmed that consumption of half an avocado during lunchtime will not lead to changes in the blood sugar.

5.Inflammation Fighter: We all know that the cause of many chronic diseases is inflammation. If you consume avocados on daily basis you can help prevent allergies, asthma, and even degenerative diseases like diabetes, Alzheimer’s, and heart diseases. This effect is due to the presence of oleic acid in the avocado.

6.Eye Health Protector: Consumption of avocados is also beneficial for the eyes. Problems with the eyes, including cataract and vision loss are common in people, especially the ones that grow old. However, these problems can be easily combated by including avocados to your everyday diet. This fruit is rich in lutein and zeaxanthin, substances known to support the health of the eyes for the long term.

7.Improved Nutrient Absorption: Avocados are beneficial as they promote the absorption of nutrients, including minerals and vitamins, especially the ones soluble in fat. This group includes vitamins A, E, K, and D, and some antioxidants, like lutein and beta-carotene.

Not only are avocados good because of the above-mentioned benefits, but they are also beneficial for your skin and hair care, as they improve their looks. Keeping all these benefits in mind, don’t you think that you should definitely start consuming avocados on a daily basis?

Don’t Forget To Share With Your Friends And Family On Facebook, As You Might Help Someone In Need!

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Don't give up to your DESK JOB, learn to stay fit

Don’t let your desk job make you unhealthy and fat. Here are a few exercises and diet tips to stay fit in spite of a sit-down job. Many people complain about this. Increasing stress and inactivity at work leads to weight gain. Here’s what to do…

Exercise at your desk

1. For a toned stomach: Sit tall and straighten the spine. Clench the abdominal muscles tightly pulling the naval into the spine. Hold for one to five seconds and repeat 20 times. Try doing this at least three times in a day.
2. For great thighs: Be seated with knees together. Keep them together in a way that no one can pull them apart even if they try their best. Squeeze your inner thigh muscles in one-second pulses. Do this at least three times daily.
3. For a shapely butt: Start to stand up and tighten your butt and thigh muscles; then pause for a beat. Sit back down and stand up as you normally would. Do this every time you get out of your chair.

Nutrition chart

1. Eat more of nuts and seeds: The vital nutrients that your body requires – protein, magnesium, vitamin B and healthy monounsaturated fats are found in favorites like almonds, cashews, pumpkin seeds and sunflower seeds. They help keep blood sugar under control. Have them in the earliest part of the day – they will pack you with lot of energy.
2. Raw vegetables and cold cuts: Consume foods that are high in fibre. Vegetables like broccoli and celery are rich in plant compounds that regulate blood sugar. Also, go for cold cuts like turkey and cheese slices that are high in protein.
3. Have eggs daily: Egg is the highest quality protein you can have. They increase nitrogen stores in muscles and make them firmer so they burn more calories even when your body is at rest. Moreover they are loaded with vitamin D and prevent fat from trapping.
4. Sip oolong tea: Oolong tea balances blood sugar and cortisol levels – this reverses the fat-storing mechanisms caused by office inactivity. Consume one to three cups while you’re at work.

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MEMORY LOSS STARTS IN 30S, CORRECT YOUR DIET TO FIGHT IT

Good food and exercise can play a powerful role in helping cope with stress and boosting memory.

Increasingly, young people have been complaining of forgetfulness and memory lapses. Forgetting names, faces, important dates, appointments, conversations, where you have put things, stopping mid-sentence and often stumbling on words, trying to remember what you wanted to say, lapses in concentration or experiencing brain fog — if you are experiencing any of these, it is certainly a warning sign of declining memory and brain function. Once associated with old-age and senility, this is no laughing matter for the young generation.

Several scientific studies show that starting in our early 30s, we experience significant memory loss each year along with loss of brain function. A recent scientific study at Georgia Tech University shows that the average person’s memory declines by as much as 40 per cent between 30 and 65 years of age, with an even more pronounced decline in the “golden years”.

The reasons for the acceleration of this decline could be many including multitasking, stress and technologically driven environment, toxins in air, food, and water, and unhealthy diets. Stress can alter our bodies, brains and eating habits. The body responds to stress by increasing the release of free radicals (chemicals that weaken the immune system, exposing the body to degenerative diseases), hormonal imbalances, altering eating behaviour and affecting overall productivity and well-being. Further, increased stress creates a greater need for memory boosting nutrients like Vitamin B, Vitamin C, folic acid, zinc, magnesium etc.

Some of the other common environmental factors implicated are chemicals and heavy metals in our food including fluoride in ground water, toxic pesticides, herbicides, GM (genetically modified) foods and artificial sweeteners; excessive sugar like high fructose corn syrup, increased alcohol consumption; aluminum in cookware, antiperspirants, deodorants and prolonged exposure to electromagnetic radiations.

In fact, there are some special foods known in traditional medicine which are associated with improvement of brain function and memory. These include Brahmi Ghrita and Ginko Biloba which reportedly have cognitive enhancing properties. More scientific research is needed to validate their unique bio-active compounds with specific dosages and memory enhancing properties.

The critical preventive approach to a failing memory lies in correction of diet and nutrient therapy along with sanitising the environment and stress management.

Good food, along with exercise, can play a powerful role in helping cope with stress and boost memory.

To Boost your memory, have more of:

• Antioxidants like Vitamin A, Vitamin E and Vitamin C: Found in eggs, carrots, broccoli, fish, nuts, green leafy vegetables and fruits.
• Omega 3 fatty acids:Found in fish, mustard oil, mustard seeds, methi, urad daal, rajma, soybeans, lobia, walnuts, bajra, and flaxseeds.
• Vitamin B1 (Thiamin): Found in rice bran, whole wheat flour, barley, maize, eggs, cow’s milk etc.
• Vitamin B12: Found in egg, lean meat and low-fat milk.
• Folic Acid: Found in green leafy vegetables, broccoli, pulses etc.
• Zinc: Found in whole grains, pulses, seafood, meat and poultry.
• Magnesium: Found in whole grains, leafy vegetables, legumes, peas, beans, nuts and shellfish.
• Lecithin: Found in egg yolk, soybeans, cauliflower, beans, legumes, grains and wheatgerm.
• Healthy fats: Found in nuts, seeds, olive oil, sesame oil, canola oil, sunflower oil and corn oil.

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OUR TIPS TO PREVENT POOR HEALTH IN OLD AGE

FIVE FITNESS TIPS THAT COULD PREVENT POOR HEALTH IN OLD AGE

1. Walk around more

It’s arguably better than running. It’s low-stress, low-impact, easy to incorporate into your daily routine, and studies have linked it to everything from improved heart health to a decreased risk of stroke. Those advice columns suggesting getting off the bus/Tube early might seem ridiculous – why would you intentionallymake your commute longer? – but even a little bit helps. 10,000 steps a day – often suggested as the critical point for serious health change – is a bit more than two miles. Figure out a way to get there.

2. Do the ‘Batwing’

Years of hunching forward – whether over your laptop, phone or desk – are tightening your muscles and giving you an old-man hunch. Fix it with an exercise you can do in the time it takes to boil a kettle: without getting sweaty or crawling on the floor. To do the Batwing, stand a foot or so from a wall and lean back against it. Press your elbows into the wall and bring your thumbs to your armpits. Hold for 10 seconds, relax and repeat. Get into the habit to fix your scapula and redress some of the damage.

3. Build some strength

Running isn’t enough: there’s good evidence that resistance exercise – thestrength-building sort – will strengthen bones, reduce the risk of osteoperosis in and even lessen your chances of getting dementia. This doesn’t mean you have to join a gym: press-ups and pull-ups (get a bar for your house) are a good start, and you can do them while you watch TV or wait for a bath to run. Multiple, short sets are one option – try a few reps on the minute, every minute, for 10 minutes – or, if time’s a factor, one set to failure before your morning shower’s better than nothing.

4. Stand up four times an hour

You’ve heard the muttering about chairs: they constrict circulation, cause tightening of the muscles, send your glutes to sleep – but if you’re not at the sort of progressive company that encourages walk-along meetings and standing desks, what’s to be done? The simplest fix is to stand up occasionally: just getting to your feet for a second, bracing your abs and sitting back down is enough to undo some of the damage. Try to do it every 15 minutes.

5. Do ‘loaded carries’

Your workout secret weapon. Moves like the farmer’s walk, fireman’s carry or just wandering around with a heavy backpack on are arguably better than a bench-press session: they’ll activate more muscles, force your lower back to work, and improve your grip (a key indicator of health in later life). Find a way to incorporate them into your life: whether that’s a big shop a couple of times a week, helping friends move house, or taking more stuff to walk than you strictly need. Remember: your weekly Ocado delivery is killing you.

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POOR BLOOD CIRCULATION, COLD LEGS AND HANDS? HERE IS WHAT YOU CAN DO TO SOLVE THIS PROBLEM!

Your body’s circulatory system carries your blood, oxygen and nutrients to all parts of your body including your vital organs and tissues. If your blood circulation is hampered then you are likely to experience symptoms of poor circulation which can be noticed predominantly in your hands and legs.

Poor circulation can be caused by your lifestyle choices, sitting for long hours can be responsible as well as weakened blood vessels and plaque buildup in the blood vessels. Increasing your physical activity will help improve your blood circulation, so you might want to consider taking breaks from sitting for long periods of time. So take a stroll and get blood flowing to your legs.

BELOW ARE SOME TIPS TO IMPROVE YOUR BLOOD CIRCULATION:

1. CONSUME MORE WATER

Drinking at least eight glasses of water every day will help improve your blood flow – oxygen and nutrients will be carried to your tissues and organs. You will also greatly improve your digestion and your cells and tissues will be well hydrated. If you are very active during the day in one physical or another, then you might want to drink more than eight glasses of water.

2. GINKO BILOBA

Ginkgo Biloba improves blood circulation to the brain and this can significantly improve your memory. It has also been used to treat inadequate blood circulation and varicose veins in Germany. Gingko Biloba comes in pills or capsules for easy administration and use.

3. CAYENNE PEPPER

Cayenne pepper is rich in capsaicin which helps to stimulate your heart, it strengthens your capillaries and arteries clearing it of any plaque buildup while regulates your blood circulation. The capsaicin in cayenne pepper will also ease symptoms of inadequate blood circulation such as headaches, pain, tingling sensations in your legs and cold hands and feet.

4. GARLIC

In 2006, a research study published in the Journal of Nutrition stated that garlic is significantly essential to the state of one’s cardiovascular health. Garlic also helps to reduce the risk of atherosclerosis by preventing the buildup of plaque in the arteries. It also helps to reduce blood pressure.

5. HORSE CHESTNUT

Escin is an active compound in horse chestnut that helps to strengthen capillary walls and also significantly reduces inflammation. It has also been known to be used in treating varicose veins as well as improper blood flow in the body.

6. ESSENTIAL OIL SUCH AS GINGER, THYME, AND ROSEMARY

Essential oil has a thermogenic effect on your body. They will help improve blood flow to the surface of your skin by expanding your capillaries and will relieve you of that numbness to your feet and hands while also relaxing tensed up muscles.

7. FISH OIL

The omega-3 fatty acids in fish oil will help to get rid of the fats in your arteries and will promote better blood circulation in your body. The fish oil will also improve the HDL which is a decent form of cholesterol in the body.

8. GINGER

When consumed regularly ginger can prevent you from developing a cardiovascular disease as it hampers the formation of blood clots in your body. It’s active compounds – gingerols and zingerone will also warm up your body thereby promoting adequate blood flow.

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AN ESSENTIAL VITAMIN THAT CAN PROTECT YOUR EYES AGAINST CATARACT

Eating a diet rich in vitamin C may slow the progression of cataract – a condition that may lead to blindness, reveals a study. It adds that environmental factors and diet tend to influence cataract more than genetic factors.

The findings, published in the journal Ophthalmology, showed that those participants who had a higher intake of vitamin C were associated with a 33 percent risk reduction of cataract progression and had “clearer” lenses 10 years after the study than those who had consumed less vitamin C as part of their diet.

“The findings of this study could have significant impact, particularly for the ageing population globally, by suggesting that simple dietary changes such as increased intake offruit and vegetables as part of a healthier diet could help protect them from cataracts,” said lead study author Chris Hammond from the Kings College London. “While we cannot avoid getting older, diabetes and smoking are also risk factors for this type of cataract, and so a healthy balanced diet and lifestyle generally should reduce the risk of needing a cataract operation,” Hammond added.

Cataract is a common condition in which the lens of the eye becomes cloudy as a result of oxidation over time. The study looked at the progression of cataracts in the eyes of 324 pairs of female twins over 10 years by examining photographs of the participant’s lenses that allowed them to analyse the level of opacity of the lens in detail.

Participant intake of vitamin C was also measured using a food questionnaire. The study found that environmental factors, including the diet, influenced cataract more than genetic factors, which only explained a third of the change in lens opacity.

It is thought that increased intake of vitamin C has a protective effect on cataract progression by increasing the vitamin C available in the eye fluid. “The human body cannot manufacture vitamin C, so we depend on vitamins in the food we eat. We did not find a significantly reduced risk in people who took vitamin tablets, so it seems that a healthy diet is better than supplements,” added study’s first author Kate Yonova-Doing. The recommended requirement for Vitamin C in adults is 40mg per day as per the National Institute of Nutrition in India. Some of the best sources of Vitamin C include citrus fruits, bell peppers, broccoli, papaya and strawberries.

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Why and How should we practice Yoga Daily ?

Yoga is a special series of very precise body-weight postures and movements which are designed to improve the body in several important areas. There is a large variety of poses that each work your entire body, focusing on different goals to develop both strength and flexibility at the same time. Proper fitness yoga requires a lot of attention to learn how to control and optimize your breath. Generally, yoga postures fall into the following categories.

1. Seated Yoga Poses: Grounding and Calming, these poses provide some of our deepest muscle opening.

2. Standing Yoga Poses: Good for Strength, focus and balance. These energetic poses provide a straight line to shape our body.

3. Arm Balances: These yoga poses are good for body awareness, providing some full challenges for every day.

4. BackBends: Opening up in the Spine and chest feels great and strengthen our bones.

5. Inversions: Good for concentration and balance, as well as circulation.

6. Core Poses: These poses will strengthen your core and figure up abs.

7. Restorative Poses: These yoga poses are great for winding down and connecting to your breath.

 How Yoga Effect your Body?

• increases flexibility
• develops balance and coordination
• supports immune system
• enhances 'cardiovascular' ability, both lowering resting heart rate and making oxygen use more efficient
• burns calories
• decreases 'cortisol' levels, resulting in lower blood sugar levels and heightened 'insulin' response, resulting in less inflammation and less chance of diabetes and heart disease
• Decreases the chance of arthritis and joint issues by moving full motion

How Yoga Effect your Mind?

• increases happiness
• improves discipline
• Increases your energy
• increases decreases stress and tension
• improves reaction time
• inspires a better sleep
• gives a sense of accomplishment and pride

How Yoga improves Immunity?

Our system is a mixture of body, mind and spirit. An irregularity in the body affects the mind and similarly unpleasantness or restlessness in the mind can manifest as an ailment in the body. Yoga poses massage organs and supports muscles breathing techniques and meditation release stress and improve immunity.

Yoga gets your sugar levels down and risk of diabetic complications such as heart attack, kidney failure and blindness decreases.

How Yoga Effect Facial Health?

• Yoga is a form of exercise which tightens your face and makes your skin glow. During yoga exercise circulation of blood improves and exchange of oxygen makes skin delicate, which also stimulates collagen production.
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• Facial yoga can assist in eliminating double chin problem in females.
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• Facial yoga exercise gives strength to the muscles of face and makes them more elastic. "Stretch out your lips and then massage your jaw and eye brows to relieve stress."

How Yoga Benefits your Relationships?

Yoga can improve relationship with your spouse, 'parents', friends or loved ones. A mind that is relaxed, happy and contented is better able to deal with sensitive relationship matters. Yoga and meditation work on keeping the mind happy and peaceful. A regular yoga practice helps develop friendliness, compassion.

Yoga is a continuous process. The deeper you move into your yoga practice, the more profound are its benefits.

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Secrets to a Long Healthy Life

Here are some simple and often surprising secrets that research has proved can extend your life span.

1. Balance on one leg every morning:

Standing on one leg alternatively forces your body to balance, it strengthens the muscles of your back, pelvic, and stomach which support your spinal cord. This 'exercise' binds up your bones and avoids breakage in bones as you get older.

2. Stop eating when you are 80% full:

At every meal, stop eating when you feel about 80% satisfied. By eating less means the Metabolism has less work to perform, putting less stress on the stomach.

American researchers have also found animals can live up to twice of their age as long when their food intake is reduced to approx 80%.

3. Take proper sleep:

Not taking proper sleep can increase the risk of health issues such as 'depression' and heart diseases. A small change in sleeping habits can make a big change. Going to bed just one hour earlier can led to a significant drop in blood pressure, also lower the risk of heart attack and strokes.

4. Be a conscientious person:

People who are careful with money, thoughtful, intricately focused and like to do work on its right time tend to live longer. In conscientious people the chance of stress is less and this can improve their sleep. They also appear to move towards healthier choices and can live less risky lifestyles.

5. Eat fresh fruit:

Studies have shown that chilled fruit contains fewer health-boosting nutrients, than the food which is kept at normal room temperature or which is fresh. For example, tomatoes and peppers contain double the betacarotene and 20 times more lycopene if it is not freezed. Eating fresh fruits lower rates of certain cancers, boosts the immune system and avoids premature aging.

6. Drink plenty of apple juice:

Apple juice keeps your brain active and young. It repairs short-term memory loss. By drinking two glasses of apple juice a day reduces the formation of clots in the brain which fights the damage of brain hemorrhage.

7. Give up Smoking:

According to a latest research, smoking not only shortens your life by approximately 10 years, but it also lowers your quality of life in old age, as smokers are more likely to suffer from debilitating illnesses.

8. Watch an hour less TV a night:

The more TV you watch, the longer your body is sat around doing nothing, muscles aren’t exercised and calories aren’t burnt off, raising your risk of illness and early death.

9. Believe in yourself:

There is a strong link between faith and living longer. Having strong beliefs helps people deal with 'stress'and emotional problems, and also seems to offer protection against heart, respiratory and digestive problems. Faith allows us to find inner peace and satisfaction.

10. Have a social network:

Having strong emotional relations with friends and family protects us from isolation, depression and even mental illness. For human beings, love and intimacy are as essential as food and water. Spend more time developing connections with your parents, siblings, cousins, grandparents, friends, coworkers and neighbors. It makes a strong happy healthy life.

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Impact of Lifestyle and Nutrition on Obesity

Obesity in the excess or abnormal accumulation of fat in adipose tissue to the extent that health is impaired. Obesity in modern times has a direct relationship with food, nutritional content and lifestyle. Obesity is not a disease it is a condition as it is possible to reduce fat and become healthy again, but obesity can lead to various other diseases. In some countries obesity is considered as a disease as it has can cause hormonal imbalance, neurotransmitter deficiencies and nutritional exhaustion.

• Factors contributing to development of obesity

There are multiple reasons for being obese or fat including genetic, environmental, social, sedimentary lifestyle, and unhealthy dietary habits. There is major change in dietary pattern worldwide. People now prefer instant energy foods and drinks which often contain high carbohydrates which are ultimately converted into fats if not utilized.

• Unhealthy lifestyle

World is now in a race to get more and more powerful which can be achieved by working hard. This is the era of technology and people prefer to work on laptop which requires the person to sit till the work is finished. Due to long working hours the person accumulates more and more fat, shows less physical activity and is in search of easy quick food such as junk food. Junk food including burgers, pizza, fries are usually consumed which are highly fattening. Even if one consumes high fattening food so that fat should be burnt but there is no proper routine or awareness to workout especially in developing countries or even if people have time to work out they choose to sit idle and watch television.

• Susceptibility of obesity

There are factors such as environmental, genetic and interaction of gene and environment which can contribute for obesity. Due to gene and environment interaction the genome adapts according to the environmental agents which ultimately causes behavioral and genotypic changes. Susceptibility to obesity is increased due to genetic factors but actually is prompted by environmental factors.

• Diseases due to obesity

There are various physical health problems and other types of illness caused due to obesity. Diseases such as diabetes, cardiovascular diseases, cancers, respiratory diseases, chronic kidney diseases, and musculoskeletal disorders are caused due to obesity. 

• Nutritional content

Obesity is caused also due to reasons such as people nowadays do not work on the nutritional content of food and consume junk food mainly which has no nutritional value but the carbohydrates and fats are accumulated in the body. A balanced diet is required for active and healthy body with increased nutritional contents such as salads, vegetables, meat, eggs, milk and fruits.

• Control over obesity

Obesity is controlled by a number of factors but it is mainly concerned with a person’s own behavior so to control obesity we need to aware people about its consequences and harmful effects. Apart from awareness one should engage in physical activities, improve lifestyle, nutrition and food.

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Eating well for Buoyancy and health

There is no doubt that healthy, various and balance diet plays important role in keeping young. You are what you eat’ is an old adage perhaps. It is somehow right that healthy and natural diet can reduce the aging factor to some extent. Substance such as antioxidant and some essential fatty acids present in some food help mind fighting against many illness associated to ageing such as diabetes, heart disease and high blood pressure. Whole grains, fruits, vegetables, pulses and beans to your diet can add years to your life and will ensure that your skin glows and you feel full of energy and vigor.

Junk food being sold in market

That food should be taken in your diet that is known to enhance health and promote positive ageing which will make you fell fresh. We should always choose organic food. Organic foods are the foods which are totally free of pesticides and are free of GM (Genetically modified). What are Organic Foods?

To feel young and stay healthy here are few things which should be considered in mind.

Importance of antioxidant in keeping skin healthy and young

Antioxidants are the substances which protect cells against the free radicals. Free radicals are the molecules which are produced when the food is broken down in the body, or by some environmental factors such as tobacco smoke, toxic chemicals and exposure to sunlight for a long period of time. Free radicals can damage cells and can be cause of many diseases such as heart diseases, cancer and it is responsible for degenerative effect of ageing such as loss of skin suppleness and arthritic conditions. The most common component of food that is antioxidant contains vitamin A, E, C, the minerals selenium, zinc, beta carotene and the compound lycopene. The food items which contain antioxidant are all usually bright in color which includes fruits, vegetables and even whole grains. Like red cherries, tomatoes, the yellow corn, mangoes, oranges of carrots, saffron, black and blue barriers and grapes.

Fruits and vegetables which should be taken in order to remain healthy

Fruits and vegetables provide us major portion of vitamins and minerals and few other components. Antioxidant is also one of the parts. These fruits and vegetables are the one which keep us healthy and fit which keeps us away from illness and long term diseases such as cancer, strokes and heart problems. Fruits and vegetables are rich of antioxidant which is well known as anti-aging element.

Here is the list of fruits which are good source of vitamins.

• Avocados: Is wonderful anti-ageing and abundant in beautifying agent. It contains fats which are healthy fats or EFAs (Essential fatty acids).
• Cooked tomatoes: Is a good source of lycopene which are good for prostate of glands. Tomatoes are a good source of vitamin C which help fight and protect collagen which is the building block of your skin.
• Dates: Contain a vast Varity of vitamins, minerals (such as potassium, magnesium) and also have amino acids which are important for healthy skin. Even they are good for overall as food.
• Grapes: are wonderful detoxifiers and provide valuable polyphenols (a type of antioxidant), vitamins and minerals.

Here is the list of vegetables which should be taken as they are also important for good health

   

Once again, the brightly colored members of the vegetable family will provide the best source the antioxidant nutrients, but all vegetables contain crucial vitamins and minerals.

• Carrots: These contain antioxidant carotenoids for healthy eyes, skin and mucous membranes.
• Garlic: is a natural antiseptic and antioxidant. Sulphurous compounds present in it protect the skin and boost immunity. It detoxify the blood and support the cardiovascular system.
• Mushrooms: are rich in chromium, protein and a type of fiber known as a ‘prebiotic’ that improves the health of the gut. Are filling substitutes for meat in a low fat diet and are also source of vitamin D.
• Broccoli and Brussels sprouts: Are powerhouses of nutrition because they support the liver and help activate our detoxification enzyme systems. In turn, this enhances vitality by protecting against and toxins.

How the Food should be eaten Raw OR Cooked?

Raw food contains enzymes which are required by the body to breakdown the food. Cooking tend to break down these enzymes. Where as in raw food they remain as it is which are not even broken down in the stomach and are pass on to digestive track. But on the other hand there are evidence that body absorber more substance from cooked food then from raw. Research shows that the cooked foods increase the percentage absorption of carotenoids when cooked food is taken then the raw food. The percentage of carotenoid increases from 3% to 5%.
Other than fruits and vegetables. Beans and pulses should also be taken.

Beans and pulses

Beans peas and chickpea belong to legumes family. They are the important part of the healthy diet. Not only they are the major source of carbohydrate but they are the important source of the fiber, protein and minerals such as potassium magnesium and zinc. Even the are low in fats as compare to many other food sources. Chickpeas are known to be adaptogenic (meaning that they support the adrenal gland, which is responsible for our response to stress) and are a rich source of protein and EFAs as well as iron, which is essential for healthy blood. Soya bean is promoted as a healthy pulse. Not only this there are many other pulse to which include kidney shape, black-eyed beans, lima and many others which are important for keeping healthy and young.

Whole Grains

Whole grains food or things which are made from grains contain all the essential nutrients which are present in grains. If the grains are processed mean they are crushed, clean should have all the essential nutrients which are present in the unprocessed grain. Whole grain is not processed mean it is not crushed or its outer cover is not pealed of which means it contains all the essential nutrient which nature has embedded in it. It is impossible to duplicate the benefit of the nutrients by taking them single. As the whole grain is the complete package of these nutrients which include vitamins B and E; the minerals magnesium, selenium and zinc; fibre and other valuable nutrients including flavonoids, oligosaccharides, inositol, phytates, phytoestrogens and protese inhibitors. These nutrients have been shown to protect against many chronic health conditions, such as heart disease, diabetes and a range of cancers. whole grains encourage healthy digestion, which means that the food that you do eat is better assimilated by your body. This is particularly important as you become older, because your body becomes less efficient at digesting and absorbing food.

The Grains which found to be good health are:

• Corn is rich in B vitamins that support the skin and brain function, with folic acid helping to reduce levels of homocysteine, which is known to accelerate ageing of the tissues.
• Brown rice is hypoallergenic and has a low glycaemic index (GI), which basically means that it is absorbed slowly into the body, and provides a constant source of energy to get you through the day without your blood sugar levels soaring. It is a fine example of a life-saving food, as a large percentage of the world’s population rely on this ancient grain and it also provides the building blocks for super oxide dismutase (SOD) – a powerful antioxidant enzyme that is crucial for anti-ageing.
• Quinoa has an abundance of amino acids, vitamins and minerals. It limits the risk of insulin resistance (pre-diabetes). It’s a great source of essential fatty acids as well.

There are few Fatty acids present in all these food items which are very important for the health of human being. They are known as:

Essential fatty acids

As the name suggest they are oils or fats. They are known as omega oil 3,6 and 9 are obtain from food which keep our blood thin, lower the blood pressure, decrease inflammation, improve the function of our nervous and immune systems, help insulin to work, enhance our vision, coordination and mood, encourage healthy metabolism and maintain the balance of water in our bodies. They also moisturize the skin from within, reduce fluid loss from the skin, support cell membrane integrity and nourish the brain.

There are two main sources of EFAs; vegetarian foods or oily fish.

vegetarian include nuts and seeds such as pumpkin seeds, flaxseeds, walnuts, soya, corn, sesame and sunflower seeds (and their oils) and peanut and olive oils. Leafy green vegetables contain lots of EFAs.
EFAs are found in oily fish which include salmon, herring, sardines, mackerel, pilchards and fresh tuna. Oily Fish contain omega 3 in it. Fish is a superb source of protein, and the EFAs in oily fish are of particular benefit in inflammatory conditions such as arthritis, as well as skin, weight and even mood problems.
Vegetarian sources have one advantage over fish oils, in that they are rich sources of vitamin E, which is required to keep our arteries healthy and our skin looking youthful. Hemp seed oil (also known as linseed) is a wonderful, nutritionally rich oil that contains the important fatty acid GLA.
However, what we should eat must contain the entire essential nutrients which are required by our body. As now days the way our food is farmed may not contain all the essential nutrients so we much eat all type of food in order to get all the nutrient which are require to stay young, fresh and healthy and even there are few food items which we should avoid as they have negative impact on our health.

Here is a list of things which we should take daily and what we should avoid.

Eat daily

Read Why our Body Needs Egg Daily

• Beans and pulses
• Fresh vegetables
• Nuts
• Fruit (fresh or dried organic)
• Seeds
• Whole grains
• Fresh herbs
• Plenty of fresh water, herbal teas, fruit (unsweetened) and vegetable juices
• Oily fish (aim for two servings a week and take advice if you are pregnant)
• Good-quality organic dairy produce, such as yoghurt or goat’s cheese
• A little organic meat (if you are a meat-eater)
• A little organic rice
• Good-quality red or white wine (limit yourself to one glass)
• Healthy oils (monounsaturated or polyunsaturated), such as olive or pumpkin seed oil
• Ginger and turmeric, both spices shown to have anti-inflammatory and anti-carcinogenic properties

 Read the Benefits of Honey Nectar

Avoid

• Refined carbohydrates, e.g. white bread, cakes, biscuits
• Any food containing trans fats (currently labelled as hydrogenated fats or oils)
• Salt (to season choose seaweed products, herbs or naturally salty foods such as olives or celery)
• Convenience foods
• White sugar (choose honey, raw unrefined cane sugar or maple syrup to sweeten)
• Fizzy or sweetened drinks (including those with artificial sweeteners)
• Processed foods, including meat products
• Crisps, biscuits and other junk food
• Artificial colorings, preservatives and sweeteners

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