Article # 532. Benefits of Wheat Grass Juice

Wheatgrass juice

Wheatgrass juice contains around 70% chlorophyll which is considered to be the blood of the plant as chlorophyll brings oxygen to our cells/tissues/organs. A dark green liquid extracted by squeezing the grass of the common wheat plant is called wheatgrass juice. Wheatgrass juice is brimming with active enzymes, chlorophyll, vitamins and other essential nutrients. Wheatgrass is specially grown to extract juice; it is harvested at a time when its nutritional capacity is at its peak.

Wheatgrass juice or barley grass juice is like a complete food in that not only is there a massive range of nutrients from antioxidants A, C, E and K but also contains the B vitamin complex and a massive spectrum of minerals from: magnesium, potassium, phosphorus, calcium and iron but many others too. Guess what, wheatgrass juice also contains amino acids which are the building blocks of proteins of which the body uses to make proteins so its easier on digestion to drink wheatgrass or barley grass juice than eat lots of meat as the body has to use energy and nutrients to break down the meat into the basic building blocks/amino acids.

Wheatgrass should be consumed immediately after extracting it or it should be properly frozen and stored. Wheatgrass contains 92 minerals that the body requires and is a rich source of protein too. Consuming two to four ounces of wheatgrass juice per day is recommended as it will not cause nausea or stomach problems. This juice is very effective when consumed on empty stomach.

Benefits of wheatgrass juice

• Purifies the blood
• Improve the immunity and immune system of the body
• Improves hemoglobin content in blood
• Nullifies the effect of carcinogens and toxins in the blood
• Improves mental alertness
• Reduces inflammation of any body part
• Regulates blood sugar
• Cures liver problems
• Prevents tooth decay
• Delays graying of hair
• Washes away heavy metal deposits from the blood
• Controls hypertension
• Controls growth of unwanted bacteria
• Improves vision
• Wheatgrass juice is a wonderful skin cleanser; it can easily be absorbed through the skin. Pour green juice over your body and soak yourself in a tub of warm water for 15 to 20 minutes. Rinse off with cold water.
• Wheatgrass juice prevents constipation

Article # 531. Wall Sit

The Wall Sit can be done using a medicine ball or without.
Start with your back against the wall, feet should width apart and about two feet away from the wall.

Next, lower your back down the wall until your legs are parallel to the ground.

Adjust feet if you need to so that your knees are right above your ankles.
Place hands flat against the wall or stretch arms out in front of you. (For an additional challenge, hold weights in each hand)

Hold the position for 20 to 60 seconds, rest for 30 seconds and then perform the exercise three additional times.

Article # 530. How to do Burpees?

A combination of squat, push-up, and vertical jump. The burpee requires no equipment and can be done just about anywhere. Plus, it works your ENTIRE BODY, including those important core muscles, while increasing your cardio endurance.

So how do you do a burpee? The basic version is a six count move. Begin in the standing position, then:

1.Sit into a squat.
2.Kick your feet behind you so you’re in a push-up position.
3.Lower your chest to the ground.
4.Press back up to complete the push up.
5.Pull your feet back in so you’re in squat position.
6.Jump up in the air while clapping overhead.

Article 529. Inch Worm

Target: Full Body

Stand up tall with the legs straight, and do like Lil’ Jon and let those fingertips hit the floor. Keeping the legs straight (but not locked!), slowly lower the torso toward the floor, and then walk the hands forward. Once in a push-up position, start taking tiny steps so the feet meet the hands. Continue bugging out for 4-6 reps

Article # 528. Health Benefits of Quinoa

1. Quinoa is one of the most protein-rich foods we can eat. It is a complete protein containing all nine essential amino acids.

2. Quinoa contains almost twice as much fiber as most other grains. Fiber is most widely known to relieve constipation. It also helps to prevent heart disease by reducing high blood pressure and diabetes. Fiber lowers cholesterol and glucose levels, may lower your risk of developing hemorrhoids, and may help you to lose weight (it takes a longer time to chew than does other foods because it makes you feel fuller for longer and is less “energy dense,” which means it has fewer calories for the same volume of food).

3. Quinoa contains Iron. Iron helps keep our red blood cells healthy and is the basis of hemoglobin formation. Iron carries oxygen from one cell to another and supplies oxygen to our muscles to aid in their contraction. Iron also increases brain function because the brain takes in about 20% of our blood oxygen. There are many benefits of iron; it aids in neurotransmitter synthesis, regulation of body temperature, enzyme activity and energy metabolism.

4. Quinoa contains lysine. Lysine is mainly essential for tissue growth and repair.

5. Quinoa is rich in magnesium. Magnesium helps to relax blood vessels and thereby to alleviate migraines. Magnesium also may reduce Type 2 diabetes by promoting healthy blood sugar control. Other health benefits of magnesium include transmission of nerve impulses, body temperature regulation, detoxification, energy production, and the formation of healthy bones and teeth.

6. Quinoa is high in Riboflavin (B2). B2 improves energy metabolism within brain and muscle cells and is known to help create proper energy production in cells.

7. Quinoa has a high content of manganese. Manganese is an antioxidant, which helps to prevent damage of mitochondria during energy production as well as to protect red blood cells and other cells from injury by free radicals.

Article # 527. How to Combine Food to Make Complete Protein

Complete or whole protein is a source of protein containing the adequate proportions of the 9 amino acids essential to human dietary needs. The body cannot make 9 out of the 20 amino acids and, therefore, they must be supplemented through diet. People who eat a variety of plant-based and animal-based foods generally do not have to be concerned with consuming complete proteins. This diet variety of the 2 should address this naturally. But, for those who are vegetarians or for those that enjoy a meatless meal now and then, you can combine food to make complete protein meals that are tasty.

1. Familiarize yourself with the 9 amino acids that are essential to your body. A complete protein contains all of these amino acids which include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.

2. Enjoy some of the most common forms of complete protein derived from animals like poultry, fish, seafood, shellfish, meat, cheese, milk and eggs. 

3. Make sure you know there are only 5 plants that are considered a main protein source in any meal. The list includes quinoa, buckwheat, hempseed, blue green algae and soybeans. These are the only vegetarian sources that provide complete protein. 

4. Consider eating a combination of foods to create a complete protein. Combine a food item that lacks 1 or more amino acids with another food that contains the missing and essential amino acids.

•        Know the foods that can be combined to form a complete protein like beans with rice, corn with wheat, or grains with dairy. Combining these in the same meal creates a complete protein.
•         Put cheese on legumes or mix it with other vegetables or grain dishes to create a tasty, complete protein meal.
•          Have some lentil or bean soup with whole grain crackers or a peanut butter sandwich on whole grain bread for lunch or a light dinner.
•          Other good protein choices include whole grain pasta with peas or broccoli, pita bread with hummus or a veggie burger with or without cheese on a whole grain roll.

5.  Follow the recommended protein guidelines. It's important to get the recommended protein daily regardless of where it comes from.

Tips

Protein encourages weight loss and increases your metabolic rate. It builds HDL or good cholesterol, helps improve the immunity system and antioxidant and insulin functions.

You may want to add protein powder to your diet if you do not consume enough protein through your food source. Blend the protein powder with milk, water, juice, coffee or other liquids to create protein milkshakes or smoothies.

Article # 526. The Health Effects of Overweight and Obesity

The Health Effects of Overweight and Obesity

Research has shown that as weight increases to reach the levels referred to as "overweight" and "obesity," the risks for the following conditions also increases:

·         Coronary heart disease

·         Type 2 diabetes

·         Cancers (endometrial, breast, and colon)

·         Hypertension (high blood pressure)

·         Dyslipidemia (for example, high total cholesterol or high levels of triglycerides)

·         Stroke

·         Liver and Gallbladder disease

·         Sleep apnea and respiratory problems

·         Osteoarthritis (a degeneration of cartilage and its underlying bone within a joint)

·         Gynecological problems (abnormal menses, infertility)

*Overweight is defined as a body mass index (BMI) of 25 or higher; obesity is defined as a BMI of 30 or higher.

Article # 525. Why Healthy Food Makes You Slim

People who eat healthy, mostly unprocessed foods, including fruit, vegetables, whole grains, legumes (lentils, dry beans and peas), and limited amounts of lean animal protein (reduced-fat dairy, fish, chicken, and lean cuts of other meats), often find that they can eat as much as they want without gaining weight. If they are switching from a diet containing lots of processed foods, they find that they can eat more yet consume fewer calories -- and they lose weight.

Because natural fruits, vegetables and whole grains are high in complex carbohydrates and fiber, they are absorbed slowly and satisfy our feelings of hunger. Heavily processed foods, on the other hand, are not only low in nutritional value, but they don't make us feel satisfied so we eat more of them. They are made from refined ingredients that are so tasteless they require large amounts of salt, sugar, fat, and high-priced advertising to make them attractive.

Perhaps our biggest nutritional mistake has been turning away from foods in their natural state. We have replaced them with processed foods that have been modified to last longer, be easier to manufacture and distribute, and be more convenient to store and use.

Take apple juice as an example. Even the simple act of removing the pulp to make apple juice detracts from its value for both health and weight loss. A medium size apple contains just 72 calories, and over 3 grams of fiber, while 8 fl oz of apple juice contains 120 calories and no fiber at all. And we're just talking about pure, "healthy" apple juice.

·        Natural foods are nutritious and contain much of what is good for us, including vitamins and minerals, fibre, the cancer-fighting antioxidants found in fruits and vegetables, and the sustained energy provided by whole grains and complex carbohydrates. They reduce our risk of heart disease, diabetes, and cancer.

Because of their nutrient and fiber content, natural foods are healthy for us and help keep us slim.

·         Heavily processed foods are substantially less nutritious and contain much of what is not good for us, including sodium, preservatives, sugars, saturated fats and trans fats. The most nutritious part of whole grains is the outer cover, the part that is removed to make white flour and white rice.

Because of their lack of nutrient and fiber content, and all their additives, heavily processed foods can be unhealthy for us and help us gain weight.

Eat healthy, natural foods with a high ratio of nutrients to calories and you will not be fat and you will not go hungry. You will be healthier, too.

Article # 524. How Insulin Works

Insulin is a hormone made by one of the body's organs called the pancreas. Insulin helps your body turn blood sugar (glucose) into energy. It also helps your body store it in your muscles, fat cells, and liver to use later, when your body needs it.

After you eat, your blood sugar (glucose) rises. This rise in glucose triggers your pancreas to release insulin into the bloodstream. Insulin travels through the blood to your body's cells. It tells the cells to open up and let the glucose in. Once inside, the cells convert glucose into energy or store it to use later.

Without insulin, your body can't use or store glucose for energy. Instead, the glucose stays in your blood.

Article # 523. Foods That Improve Your Hair

Foods That Improve Your Hair

salmon, sardines, mackerel, trout, pilchards, kipper, herring and eel

Seeds, Including Black Sesame, Flax, Sunflower, Pumpkin, and Chia

Broccoli, kale, spinach and Swiss chard

Eggs

Legumes or beans

Brazil nuts, cashews, almonds and walnuts

Lean Animal Protein, Such As Poultry

Brown rice, whole wheat, barley, oats, quinoa, millet and spelt

Oysters And Shellfish

Sea Vegetables And Blue-Green Algae, Including Spirulina And Chlorella

Turmeric

Article # 522. What you should eat before and after a work out

Pre-Workout Meal for Strength Training

Depending how intense your strength training workout may be depends on how much protein you’ll need. You’ll want to consume at the very least 50% of your meal as protein, the other 50% as carbohydrates, as you still need energy to get through any workout. If your workout is more intense, feel free to bump up that protein intake to 75%.

You will want to consume this meal about 1-2 hours before your workout to make sure you have a reserve supply of protein ready to for the upcoming workout. Some great suggestions would be an egg white omelet with toast and skim milk. Or greek yogurt topped with walnuts and honey. Depending on if this is your meal or snack for the day will determine how much you should be eating.

Pre-Workout Meal for Cardio

Now with cardio sessions, you will want mostly carbohydrates to make up your pre-workout meal to boost blood sugar levels to give you enough energy to make it through your workout. Aim for about 75% carbohydrates for your pre-meal. You want to still add protein to your pre-workout meal to help prevent any fatigue that could be caused from consuming an only carbohydrate meal. Meals such as oatmeal or whole grain cereal topped with raisins and walnuts with skim milk should do the trick. This needs to be consumed about 30-60 minutes before hitting that treadmill.

Post-Workout Nutrition

After your workout there is a time period called the “recovery period”. This time is crucial for refueling and replenishing your body with all the nutrients that were lost in the workout. Again it depends on if you were doing a cardio or strength training workout.

After Strength Training Meals

You have about an hour or two after an intense strength training workout to repair your muscles, replenish the glycogen stores, and prevent muscle soreness. This is the prime time where protein is used to build lean muscles instead of being stored as fat, so you will want to take advantage of this time.

Protein shakes are always a good choice to help get in your protein as a quick fix, yet whole foods are going to be your best option in providing you with more nutrients. Food items such as: eggs, fish, chicken and cottage cheese will not only supply you with ample amounts of protein for your recovery, but they will also provide you with essential vitamins and nutrients.

Try out Chicken with Black Bean Sauce dish, it has tons of protein to help your muscles recover faster, yet carbohydrates to help restore your glycogen as well. It’s also loaded with vitamins and nutrients that protein shakes won’t be able to supply you with. This is the sort of dish you are going to be looking for in a post workout meal.

After Cardio Meals

When it comes to cardio workouts your goal is again to replenish the glycogen and energy stores. Try foods with whole grains, fruits and veggies. Piece of whole wheat toast, banana, or small sweet potato are all great examples.

With both cardio and strength training workouts you are going to want to make sure you rehydrate. A large amount of water is lost through perspiration, especially in cardio workouts. Pure water is the best source for the average exerciser. Although if your cardio session is lasting longer than 2 hours, you will want to rehydrate with electrolytes as well, sports drinks will be your best bet here.

Get to know your body and how it responds to exercise to know what you need to give your body to perform its best. Every one’s body is different and every workout may need different things to replenish. Find what works best for you. Eating the right things during the right times after your workout is crucial to keeping your energy up, your workout performance high, and your body in fat-burning mode.

Article # 521. Complete Vs. Incomplete Protein

Protein is an essential part of a diet to maintain balanced nutrition. It performs many important functions, such as building lean body tissue and creating digestive enzymes. Not all protein is created equal, however. There are complete and incomplete proteins, which are found in different food sources. This article will outline the difference between the two, and how to incorporate them into your diet for full protein requirements of the body.

Almost all whole foods contain protein. Some contain more amino acids than others, and some contain all the amico acids necessary for optimal dietary needs. Proportions of these amino acids may vary from one food to another. Meals that combine a variety of protein foods can provide all the essential amino acids that may be lacking from one particular source. Vegetable protein sources are often lacking in one or more essential amino acids, as opposed to animal proteins which are generally considered complete proteins.

Complete Proteins

A complete protein contains an adequate amount of all of the essential amino acids that should be incorporated into a diet. Some protein contains all the amino acids needed to build new proteins, which generally come from animal and fish products. A complete protein must not lack even one essential amino acid in order to be considered complete.

Sources of Complete Proteins

The following foods are examples of complete proteins, which need not be combined with any other food to provide adequate protein:

• Meat
• Fish
• Poultry
• Cheese
• Eggs
• Yogurt
• Milk

Incomplete Proteins

An incomplete protein is any protein that lacks one or more essential amino acids in correct proportions. These can also be referred to as partial proteins. Even if the protein contains all the essential amino acids, they must be in equal proportions in order to be considered complete. If not, the protein is considered incomplete.

Sources of Incomplete Proteins

The following foods are examples of incomplete proteins:

• Grains
• Nuts
• Beans
• Seeds
• Peas
• Corn

Combining Incomplete Proteins to Create Complete Proteins

By combining foods from two or more incomplete proteins, a complete protein can be created. The amino acids that may be missing from one type of food can be compensated by adding a protein that contains that missing amino acid. When eaten in combination at the same meal, you are providing your body with all the essential amino acids it requires. These are considered complementary proteins when they are combined to compensate for each other's lack of amino acids.

Samples of Complementary Proteins

Examples of combined complementary proteins to create a complete protein in one meal include:

• Grains with Legumes - sample meal: lentils and rice with yellow peppers.
• Nuts with Legumes -  sample meal: black bean and peanut salad.
• Grains with Dairy - sample meal: white cheddar and whole wheat pasta.
• Dairy with Seeds - sample meal: yogurt mixed with sesame and flax seeds.
• Legumes with Seeds - sample meal: spinach salad with sesame seed and almond salad dressing.

By learning what foods complement each other, it is possible to create a perfectly balanced meal with the proper proportions of proteins. This will ensure that your body is getting all the essential amino acids it requires for optimal bodily functions.

Article # 520. How Many Calories Should Be Burned to Lose 1 Kilogram of Weight?

Weight loss requires that you burn more calories than you consume over time. You can calculate your rate of calorie-deficit weight loss in either pounds or kilograms.

Weight Loss

Your body will burn some calories just to support life through breathing and other autonomic functions. You burn more calories through physical activity; exercise, both cardiovascular and strength-training, will increase the number of calories you burn daily and widen the deficit.

Pounds

To lose one pound you must burn 3,500 calories more than you eat. If you have a calorie deficit of 500 per day, you will lose one pound per week.

Conversion

One kilogram equals 2.2 pounds. To lose one kilogram of fat you must burn 7,700 calories more than you eat: 3,500 x 2.2 = 7,700.

Article # 519. Vitamin C Defficiency

Too little vitamin C can lead to signs and symptoms of deficiency, including:

• Anaemia
• Bleeding gums
• Decreased ability to fight infection
• Decreased wound-healing rate
• Dry and splitting hair
• Easy bruising
• Gingivitis (inflammation of the gums)
• Nosebleeds
• Possible weight gain because of slowed metabolism
• Rough, dry, scaly skin
• Swollen and painful joints
• Weakened tooth enamel

A severe form of vitamin C deficiency is known as scurvy, which mainly affects older, malnourished adults.

Dietary Reference Intakes for vitamin C:

Infants

• 0 - 6 months: 40* milligrams/day (mg/day)
• 7 - 12 months: 50* mg/day

*Adequate Intake (AI)

Children

• 1 - 3 years: 15 mg/day
• 4 - 8 years: 25 mg/day
• 9 - 13 years: 45 mg/day

Adolescents

• Girls 14 - 18 years: 65 mg/day
• Boys 14 - 18 years: 75 mg/day

Adults

• Men age 19 and older: 90 mg/day
• Women age 19 year and older: 75 mg/day

Smokers or those who are around second hand smoke at any age should increase their daily amount of vitamin C an additional 35 mg per day.

Women who are pregnant or breastfeeding and those who smoke need higher amounts of vitamin C. Ask your doctor what amount is best for you.