Eat to Boost Your Energy


Oats are one of nature's super foods. They're low on the Glycemic Index (GI) scale, which means they don't cause a fast sugar high and then a dip that makes you feel tired, plus healthy amounts of protein and fiber.Like other wholegrains they contain high levels of B vitamins, magnesium, selenium and iron which all are important for energy production.
Energy Boosters
Nuts are high in energy - 50g/2oz of mixed nuts provides you with 300 calories of energy, and over half of that 50g is fat. But don’t worry about fat, because the fat is the heart-healthy unsaturated kind, and the mixture of ‘good' fats and protein in nuts means they're a low-GI, slow-burn food. Grab a packet of unsalted nuts instead of a Danish pastry as a snack. They contain about the same quantity of calories, but the nuts will keep going for longer.
Energy Boosters
Dried fruits such as raisins and sultanas provide strong sweetness without the blood sugar spike-and-crash you get when you guzzle chocolate and sweets. All the secret is in the fiber because it slows down the digestion of the fruit, keeping you full for longer.
Energy Boosters
Brown Basmati rice is the variety of rice with the lowest Glycaemic Index as brown rice is always lower-GI than white. So brown basmati is the lowest of the low, which is what you want for sustained energy. Brown rice is also a great source of B vitamins, which act as catalysts to spark off the reactions needed to liberate energy from your food.
Energy Boosters
Lean red meat (and especially liver) is rich in iron. While iron doesn't actually give you energy, if you don't get enough, you'll end up very weak. Your body needs iron in order to make hemoglobin - the chemical found in red blood cells that ferries oxygen around your body. It you haven't got enough hemoglobin, you'll end up anemic, with symptoms like sleepiness, lethargy and a lack of energy
Energy Boosters
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Stretching Guide


Stretches

It is important that after the workout to spend a few minutes stretching. Here is a guide of exercises you may use in your stretching routine:

Upper back For stretching the muscles between the shoulder blades, start by standing with your feet shoulder-width apart. Bend over at the waist approximately 90 degrees, knees slightly bent. Wrap your right hand around your left knee and grab it while the palm and fingers are behind the knee. Keeping your right knee bent, slowly straighten your left leg while lifting your right shoulder straight up to the ceiling. You should feel a powerful stretch in the rhomboid muscles between your shoulder blades. Hold for 30 seconds, then reverse the move to stretch your left side.

Lower back Lie on your back, and draw your right knee to your chest. Hold for 30 seconds, then repeat with your left knee, then with both knees simultaneously.

Shoulders Stand with your back to an open door, about 18 inches in front of, and slightly to the left of, the door frame, with your feet shoulder-width apart. Reach with your right arm and grab the door frame at waist level. Lean forward until there is little tension on the arm, then rotate your torso away from that arm and hold that position for 10 to 20 seconds. Straighten up, walk your fingers 6 inches up the frame and do the stretch again. Repeat the exercises five times while increasing the height about 6 inches each time. Move to the right side of the door frame and go over with the left arm.

Chest Standing slightly in front of a door, hold your arms out to your sides at shoulder height. Bend your elbows and place your inner forearms against the door frame. Keeping your arms in this pose, take a small step forward so you feel the stretch in your chest muscles. Hold for 20 to 30 seconds, then step back into the beginning position, keeping your forearms pressed against the door frame. Press both your elbows against the door frame as if you're trying to put them together in front of you. You should feel a contraction in your chest muscles.

Biceps Stand with your back to an open door, arms at your sides, palms facing forward. Swing your right hand behind you, reaching through the door frame and placing your palm against the wall on the other side. To emphasize the stretch, turn your body slightly to the left. You should feel the stretch in your right arm and shoulder. Hold for 6 to 10 seconds and repeat this sequence 1 or 2 times, then repeat with your left arm.

Triceps Sitting in a chair with your back straight, bend your right elbow and try to touch your right palm to your right shoulder blade. Your elbow should be near your head and pointed straight up at the ceiling. With your arm in that pose, bring your left hand up over your head and wrap it around your right elbow. Now push your right elbow downward, providing resistance with your left hand. Hold for 6 to 10 seconds and perform this three times with your right arm, then three times with the left.

Forearms Get down on all fours. Turn your hands out to the sides 180 degrees, until your fingertips are pointing toward your knees. Hold for 10 to 20 seconds, leaning back in order to increase the stretch.

Abdominals Stay lying on your stomach, arms extended in front of you with your hands shoulder-width apart, palms down. Now slowly lift your shoulders off the ground by pushing yourself up with your arms, arching your back and keeping your pelvis flat on the floor as you rise. If you can, rise up until your elbows are locked. Hold at the top as you slowly exhale, then go back down. Do 10 repetitions and if this is too difficult, try doing the stretching with your forearms flat on the floor.
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Healing Properties of Fruits: Lemon and Lime

These fruits have cooling thermal nature, they are very sour, astringent flavor and antiseptic. Perhaps these are the most valuable fruits therapeutically speaking for people who have eaten a high-fat/protein diet. Lemon destroys putrefactive bacteria in both the intestines and mouth; used to purify the breath. Its antiseptic, anti-microbial, and mucus-resolving action make it useful during dysentery, colds, flus, hacking coughs, and parasite infestation.


Lemon and lime have benefits the liver, encouraging the formation of bile, they improve absorption of minerals, promote weight loss, cleanse the blood, treat high blood pressure, thick, poorly circulating blood, and weak blood vessels. Lime alleviates flatulence and indigestion in general. Lemon increases the production of fluids in the body. Its juice, diluted with water, is often used for reducing the effects of summer heat, calming the nerves, treating sore throat, cramps, and diabetes, which are often marked by fluid deficiency.

Lemon and Lime
Lemon is used externally to heal sores (apply juice), to relieve itching from insect bites (rub in juice), and to soften and reduce corns (poultice). One drop of fresh juice combined with warm water makes a cleansing eye wash. Generally, limes can be substituted and are grown with fewer chemicals. The citric acid content of lemons and limes is 4-6 times higher than oranges and at least three times that of grapefruit. Thus these fruits should not be used by those with too much stomach acid or ulcers. Besides, citric acid thins the blood, and so citrus should be used cautiously by those with weak blood signs such as pale complexion and tongue, insomnia, irritability, and thinness.

Start with 1-3 lemons daily for one week and increase according to need and desire (9-12 lemons daily can be tolerated by the robust person in need of their properties).Lemon peel is used similarly to grapefruit peel, although it has stronger ability to move stagnant liver, while lime peel has even more specific action on the liver.
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Iced Water to Run Faster


Iced Water

Simply holding a bottle of water when you go for a run can help you make the exercise easier. But you need to make sure there’s some ice in the water, because room-temperature water will not work.

A new study at Stanford University in the US made the astonishing discovery by examining overweight women who had problems overheating during exercise. Researchers discovered that holding a bottle of cold water helped them to maintain a low core temperature, increasing their endurance. Eventually, this meant that they ran faster – and burned more fat – than subjects who didn’t get the cold bottles to hold. As high core temperature is a important factor for reducing endurance in all athletes, there is no reason why you can’t use this easy trick to counteract it. Its effects will be particularly obvious on hot summer days.
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Muscle Dysmorphia Among Youth and Women

Muscle Dysmorphia
Muscle dysmorphia is a psychological condition where people and mainly men become overly obsessed with muscle mass and body composition and have a obsessive need to work out and diet. They will avoid social and work responsibilities to uphold their workout schedule. They often take drugs and supplements they know are unhealthy in order to accomplish their goal. It is similar to eating disorders such as anorexia nervosa and bulimia that are most common in women. However, some men have eating disorders and some women experience muscle dysmorphia.

Researchers from the University of Windsor in Canada, in a study of novice male and female weight trainers, found that some of their test subjects showed a propensity to develop this problem. While many people undoubtedly have unrealistic body images, extreme focus and devotion are required to reach championship levels. In champions, preoccupation and dedication are considered worthy, but are classified as psychological disorders in less-accomplished people.
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Goat's Milk Propreties


Goat's Milk

Goat's milk, has different properties than other animals’ milk. Those with excess mucus would still want to be cautious in the use of goat's milk, but it forms far less mucus than cow's milk.Goat's milk is frequently considered an exception to many problems with dairy. Goats are usually healthy and clean and therefore are not normally given standard doses of antibiotics or other drugs. The fat structure of their milk is much more edible than that of cow's milk; since it is already naturally homogenized, goat milk does not have to be mechanically homogenized. Also, it is likely to be available raw. Because goats that graze freely enjoy a large variety of leaves, grasses, and herbs, their milk contains loaded amounts of nutrients not found in cow's milk. For all of these reasons, goat's milk is universally prescribed as a superior product for many types of deficiency, from youth through old age. When animal-product nutrition is needed, raw goat's milk is frequently a good choice.
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