Article # 538. LIST OF ANTIOXIDANT VITAMINS

Free radicals are groups of atoms that cause danger to cells. When the body is unable to fight off free radicals, cells are damaged and premature aging along with various diseases may result. Antioxidants are natural compounds which protect and heal the cells of the body by fighting these free radicals and playing a significant role in the prevention of disease, according to Phyllis Balch in her book, "Prescription for 

Nutritional Healing".

Vitamin A and the Carotenoids

Vitamin A carotenoids are found naturally in fruits and vegetables which are yellow, red, green and orange. This antioxidant family includes alpha-carotene, beta-carotene, lycopene, lutein and zeaxanthin. Working as anti-cancer agents, carotenoids decrease the risk of cataracts and age-related macular degeneration as well as helping to inhibit heart disease, according to Balch. The body converts carotenoid energy into vitamin A, reduces the oxidation of DNA and prevents the oxidation of cholesterol.

Vitamin C

Vitamin C works in conjunction with vitamin E to maintain its potency. Due to its water solubility, vitamin C works in bodily fluids as an effective free-radical scavenger. According to the book "Prescription for Nutritional Healing" the cells of the brain and spinal cord can be protected by significant amounts of vitamin C. This powerful antioxidant also guards against atherosclerosis by preventing free radical damage to the artery walls.

Vitamin E

Useful for preventing the oxidation of fats, vitamin E prevents the cell's protective coatings from becoming rancid due to the oxidation of free radicals. Vitamin E is fat-soluble. It enhances the immune response, helps prevent cataracts and decreases the risk for coronary artery disease, according to Balch. In order for the body to maintain adequate levels of vitamin E, the antioxidant zinc must also be present.

Selenium

An essential trace mineral, selenium works with vitamin E to protect cell membranes and tissues. Selenium works by targeting natural hydrogen peroxide in the body and converting it into water. Found naturally in asparagus, garlic and grains, selenium helps guard the heart, liver and lungs against free radical damage.

Coenzyme Q10

Though coenzyme Q10 is not technically a vitamin, it is produced naturally in the body and levels often decrease with age. Found in highest concentrations in the heart and liver, coenzyme Q10 plays a crucial role in the generation of proper cellular energy. Working in the mitochondria of the cell, coenzyme Q10 helps to metabolize carbohydrates and fats and has a natural anti-aging effect. Supplementing the diet with coenzyme Q10 may be especially beneficial for heart patients as it is known to increase circulation and stimulate the immune system, according to Balch.

Alpha-Lipoic Acid

Working as a "recycler" of vitamins C and E, alpha-lipoic acid restores the antioxidant properties of vitamins after they have neutralized free-radicals in the body. Stimulating the absorption of other vitamins, alpha-lipoic acid is especially beneficial for detoxifying the liver of metal pollutants and lowering blood cholesterol levels, according to Balch's "Prescription for Nutritional Healing".

Article # 537. Cardio Yoga Poses

Cardio Yoga

Vinyasa flow is specifically designed to build heat and keep your heart rate up with a series of demanding standing poses, twists, and inversions held for long periods. I've burned up to 400 calories during a 90-minute class! And the breathing technique used in yoga—inhaling and exhaling fluidly and calmly through the nose—can improve your cardiovascular health. Try this routine three to six times a week: Warm up with Sun Salutation, then do each of the other four poses, separating each one with a flow sequence consisting of Plank, Chaturanga, Upward-Facing Dog, and Downward-Facing Dog. So do Warrior II, the sequence, Warrior III, the sequence, and so on.

1. Sun Salutation
Stand in Mountain pose with your back straight, legs and feet together, and arms to your sides (A). Inhale as you raise your arms straight up overhead and bring your palms together (B). Exhale as you extend from your hips to fold your torso forward and move your hands down to the floor (C). Inhale, keep your hands down, but raise your head and chest slightly and gaze forward (D). Exhale, and step back into Plank pose with your arms and legs straight, your hands on the floor beneath your shoulders, your core engaged, and your back straight (E). Bend your elbows and lower toward the floor into a pushup position, keeping your elbows tucked close to your body (F). Inhale as you roll over your toes and, using your arms, press away from the floor and lift your chest into Upward-Facing Dog (G). Exhale as you roll your toes back over and lift and press your hips back into Downward-Facing Dog (H). Take five breaths in Downward-Facing Dog. Inhale and gaze forward as you lengthen back into your legs and bend your knees. Exhale as you step or jump your feet forward to meet your hands. Inhale as you extend your gaze and chest (I). Exhale as you fold forward over your legs (J). Inhale as you extend your arms wide to the sides, lift your chest, come all the way up to standing, and press your palms overhead. Exhale as you release your arms and return to Mountain pose. Repeat two to five times.

Article # 536. Few Essential Foods for Beautiful Skin

Avocados are not just for eating! A good source of biotin, avocados help to prevent dry skin and brittle hair and nails. When applied topically, they can hydrate parched skin.

Sip your way to healthy skin. Green tea's high on the list of skin-friendly beverages thanks to its impressive storehouse of polyphenols. Aim for four cups throughout your day.

Reach for tomatoes. A German study found that lycopene-rich tomato paste helped participants prevent sunburn when they combined it with olive oil, daily for ten weeks. Besides being a great source of the antioxidant lycopene, tomatoes are considered a high-carotenoid fruit. These nutrients may help slow down cellular damage from free radicals.

Slow down aging with salmon. Salmon contains astaxanthin, a carotenoid that improves skin elasticity, so you'll have fewer fine lines.

Crack open some eggs. Protein helps repair cells that have suffered free radical damage. Eggs, a complete source of protein, also contain biotin, an essential vitamin that protects against dry skin.

Put pomegranate on your list. When applied topically, this antioxidant-rich fruit may help skin create more collagen, while speeding healing.

Try walnuts. Looking to add Omega-3 fatty acids to your diet but not a fan of fish? Walnuts are a rich source of Omega-3s, which help put shine in your hair and aid in making skin smoother and younger looking. 

Build better skin with beans. Another protein source, legumes help repair cells that have suffered free radical damage. During digestion, protein breaks down into amino acids, the building blocks of cells. Amino acids help to speed the repair and regeneration of skin cells and collagen. 

Article # 535. Isometric Side Bridge (T stand) or Side Plank

Isometric exercises, once admonished as not being effective in the building of muscle, is a rudimentary cornerstone of effective abdominal training.

At first glance, the isometric exercises may not seem to have much use in building rippling stomach muscles, but when looking at the science of training principles you will come to understand the great role that isometric exercises can contribute to your abdominal development.

Isometric exercises are a type of training exercise in which your joint angle and muscle length remain static. There is no movement of your muscle or joint as resistance is provided by either an immovable force (pressing against the ground or a wall) or holding a static position (imagine holding a bench press bar half-way between its range of movement ). Rather than pushing the bar through a range of motion – up and down (dynamic movement) you remain static. This type of training only increases strength at the specific joint angles of the exercise, which is where isometric exercises seemingly fall short.

Isometric Side Bridge

In this lesson you will learn how to do a side bridge. The side bridge is an isometric core exercise, where you lie down sideways and support yourself with one arm. By keeping the legs and the upper body in one line, you work your core isometrically. Isometric exercises are exercises where no motion is involved. So there is is no need to swing your hips up and down when you do this exercise. For more information on isometric strength training, click here. Find more track and field related training methods at track and field main.

Description: Isometric Side Bridge

• Lie down sideways and support yourself with one arm. The other arm rests on the hip or even can lifted straightly.
• It's very important that you keep your entire body straight. The legs have to be extended and in one line with the spine and the head. Don't let your hips hang!
• The forearm of the supporting arm is flat on the ground and the hand is closed. You can also do this with the hand opened, but I I recommend you close your hand and contract your forearm slightly.
• The angle between trunk and supporting upper arm is 90°.
• To challenge yourself and take it to the next level, you can lift your right arm straight up towards the ceiling while doing this exercise.
• Hold this position for a count of 10 to 30.
• Repeat for 3 to 6 reps and repeat on the other side, if it is 30 count or 2 to 3 rep if it is 60 count.

Article # 534. Health Benefits of RAGI (Finger Millet)

Health Benefits of RAGI

Finger millet or ragi is one of the ancient millets in India (2300 BC), and this review focuses on its antiquity, consumption, nutrient composition, processing, and health benefits. Of all the cereals and millets, finger millet has the highest amount of calcium (344mg%) and potassium (408mg%). It has higher dietary fiber, minerals, and sulfur containing amino acids compared to white rice, the current major staple in India. Despite finger millet's rich nutrient profile, recent studies indicate lower consumption of millets in general by urban Indians.

An integral part of the diet of the rural population, finger millet is a highly nutritional millet. It contains nutrients like proteins, calcium, iron, thiamine and fibre, and is a gluten-free food. Due to rich fibre content, ragi is believed to be a good laxative and prevents constipation. People who suffer from liver diseases, high-blood pressure, heart weaknesses and asthma should consume roasted green finger millet. The millet is also advised to a lactating mother if she is unable to produce sufficient milk to feed her infant.

Finger millet is considered to be a boon for diabetes patients and obese people, as the digestion of ragi takes place at a slow pace and hence, glucose is released slowly into the blood. Also, ragi contains an amino acid known as Typtophan. This compound reduces the appetite, and thus, helps to control your diet. So, if you are aiming at shedding a few kilos, consuming finger millet can be of great help.

It is specially recommended to kids, as the millet is rich in calcium, and therefore helps in proper growth and development. Being a rich source of iron, finger millet is good for all those suffering from anaemia. The millet helps to raise the haemoglobin level. Ragi helps to fight malnutrition and degenerative diseases. It also works well as an anti-ageing agent.

There are many other health benefits of ragi as follows:
1. Bone Development.
2. Weight Loss.
3. Acts as a relaxant.
4. Reduces high glucose levels in the blood.
5. Acts as a good source of protein/amino acids.
6. Lowers blood cholesterol levels.
7. Prevents and treats anaemia.

Article # 533. Benefits of High Protein Diet Foods in Weight Loss

Scientists now believe they know why protein rich diets, such as the Atkins diet, curb hunger pangs. High protein diet foods spark glucose production in the small intestine, which satiates hunger and makes you feel full. (satiety) Researchers concluded that the findings may help development of new treatments for eating disorders, such as bulimia and anorexia.

Researchers found that feeding rats high protein diet foods significantly increased the activity of genes involved in glucose production in the rat's small intestine. This action, led to increased glucose production, (recognized by the liver then relayed to the brain), which caused the animals to cut down their food consumption.

In simple terms, eating high protein diet foods suppresses your appetite, which helps you eat less food. Some evidence also suggest that diets higher in protein increase fat loss as compared to diets lower in protein.

High protein diet foods improve body composition, enhance weight loss, and improve glucose and insulin homeostasis. (balance) Proteins should be selected carefully however, as many high-protein foods are also high in fat. (Steak, bacon, sausage.) If you modify your diet to include more high protein diet foods, you should also include some plant protein food sources, such as soy, beans, and pulses, which they are naturally low in fat. Good sources of animal proteins are baked or broiled fish and chicken. They are low in saturated fat and high in unsaturated fats, such as omega-3 fatty acids. Fried chicken and fish are awfully good to eat, but are high in saturated fat and are not considered good sources of high protein diet foods.

A good protein rich diet is required for optimum health as your muscles, (which constitute about 40-50% of the body mass), are mostly composed of it.
Amino acids supplied from dietary protein are needed for synthesis of body proteins in muscle, organs, bone and skin, and for synthesis of enzymes, certain hormones, antibodies and a host of specialized products. Certain amino acids are essential for proper functioning of the body and the brain, such as 
Tryptophan found in corn and turkey.

Various specific proteins, (produced as a result of gene expression), carry out all general functioning of the body. That is, the genetic pool of the human body that is composed of DNA and its associated genes give rise to specific proteins that carry out very specific functions. Deficiencies in protein of one or more of the essential amino acids can lead to reduced growth in children or loss of muscle mass in adults.

In summary:

• Higher protein diets have been associated with lower blood pressure and reduced risk of coronary heart disease.

• The exchange of protein for carbohydrates has been shown to improve blood lipids.

• Higher protein diets facilitate significant weight loss when compared to a lower protein diet.

• Evidence suggests that protein exerts an increased thermic effect when compared to fats and carbohydrates.

• High protein diet foods increase satiety when compared to lower protein diet foods.