Apple cider vinegar health benefits

Over the decades, vinegar has been used for many purposes: making pickles, killing weeds, cleaning coffee makers, polishing armor, and dressing salads. It's also an ancient folk remedy, touted to relieve just about any ailment you can think of.

In recent years, apple cider vinegar has been singled out as an especially helpful health tonic. So it's now sold in both the condiment and the health supplement aisles of your grocery store.


Apple Cider Vinegar is an effective natural bacteria-fighting agent that contains many vital minerals and trace elements such as potassium, calcium, magnesium, phosphorous, chlorine, sodium, sulfur, copper, iron, silicon and fluorine that are vital for a healthy body.

Natural Apple Cider Vinegar is made by crushing fresh, organically grown apples and allowing them to mature in wooden barrels. This boosts the natural fermentation qualities of the crushed apples, which differs from the refined and distilled vinegars found in supermarkets. When the vinegar is mature, it contains a dark, cloudy, web-like bacterial foam called mother, which becomes visible when the rich brownish liquid is held to the light.

What is Apple Cider Vinegar Useful For?

Apple cider vinegar is useful for a whole range of things including:
•helping the metabolism to function correctly
•reducing the levels of bad cholesterol in the body
•regulating the water content in the cells and body
•reducing water retention in the body
•helps with regulating blood pressure
•helps to prevent circulatory problems
•helps with reducing premature calcification of the arteries
•increases concentration and memory
•helps with blood circulation
•helps to regulate the body temperature
•increases general vitality and energy

Uses of Apple Cider Vinegar

Apple cider vinegar is a powerful detoxifying and purifying agent. It breaks down fatty, mucous, and phlegm deposits in the body and, by doing so, improves the health and function of the vital organs of the body, such as the liver, kidney, and bladder by preventing excessively alkaline urine. It oxidises and thins the blood, and promotes digestion, assimilation and elimination, as well as neutralising toxic substances that enter the body. Apple cider vinegar has also been found to neutralise harmful bacteria found in certain foods.

Apple cider vinegar is rich in potassium, and this is believed to ease the effects of common colds and allergies. It is also helpful for tooth decay and splitting fingernails, both of which are signs of potassium deficiency. Potassium is also important for the replacement of worn out tissues within the body and also for soft tissue repair. Apple cider vinegar is also thought to help arthritis, either as a beverage, or with compresses soaked in hot vinegar and applied to the affected joints.

It is also helpful in the treatment of asthma, nose bleeds, osteoporosis, candida, high cholesterol, colds, constipation, muscle cramps, colitis, diabetes, diarrhea, depression, dizziness, ear discharge, eczema, fatigue, gallstones, kidney stones, hay fever, headaches, heartburn, hiccups, indigestion, insomnia, kidney and bladder problems, metabolism, nasal congestion, sore throats, stiff joints, ulcers, and weight loss.

Apple cider vinegar is a powerhouse of vitamins, mineral, antioxidants, and dietary fiber. It has little fat and sodium. It is high in potassium helping to re-establish a healthy digestive tract. It is a wonderful super food promoting growth of healthy micro flora in the body which is essential to heart health and proper immune function.

Apple cider vinegar is high in pectin which lowers blood pressure. It lowers the bad cholesterol and increases the good cholesterol helping the body to function correctly.

The use of apple cider vinegar is effective in repelling fleas on your pets. One part vinegar and one part water can be sprayed on your pets fur and rubbed in generously to the skin. Saturate the entire coat, and continue every day for a few days to a week. Any flea infestation will surely be gone.

Apple cider vinegar will clean your toilets and have your bathroom smelling like apples! Just pour apple cider vinegar into the toilet, and allow it to sit overnight. It can also be used in dishwashers as a substitute for dish detergent. Mix 1/2 cup of apple cider vinegar with 1 cup water, and you can use this solution to clean microwaves, kitchen surfaces, windows, glasses and mirrors, too.

As you can see, apple cider vinegar is a miracle product that cab be used in a multitude of ways. I highly recommend its use!

Cardiovascular Training

Cardiovascular training, or aerobic training, is a type of exercise designed to increase muscular endurance by improving the performance of the heart and lungs to distribute oxygen to the muscles. Cardiovascular training can also help one achieve and maintain a healthy weight by burning calories. Exercises of this type use large muscle groups, and involve raising the heart rate to a target rate for at least 30 minutes.

There are many different types of CV exercise, but the most effective CV exercises are those that use the largest muscle groups in the body and require you to support your own bodyweight while exercising. So, walking, jogging and running, while excellent fat burning exercise, are excellent for your CV workout because they fulfil both criteria: they use the large muscles of the legs and you have to stand up throughout your workout. On the other hand, a hand-cycling machine – which you could find in a gym – is far less effective for CV exercise, because you will be using the smaller muscles of the arms and will be seated throughout your workout. The following list will give you some ideas for your CV workout:

Swimming; cycling; rowing; aerobics; circuit training; walking; jogging; running; dancing; using gym machines such as a stepper, treadmill, rower, or cross-trainer; and team sports such as football.

Here are a few keys points to remember when performing cardio:
- Start out at a comfortable level and gradually progress.
- Try different activities.
- Be consistent (3-6 times per week).
- Stretch before and after.
- The best activity for you is the one you will actually do.
- Get a few cardio buddies to keep you motivated.

The Benefits of Cardio
- Increases metabolic rate
- Increases growth hormone secretion
- Reduces stress levels
- Increases blood flow to the brain increasing alertness
- Improve cholesterol levels
- Improves digestion
- Boosts immune-system function

Cardiovascular exercises benefit any age group. However, any exercise of aerobic capacity should be structured properly and should be scaled moderately to fit the particular needs of each person. You are advised to consult your private physician to get medical clearance first, especially if you are over 35 years old.

Related Links
- Cardio Exercises - Types

Cardio Exercises - Types

Cardio is the medical term used to reference the heart. This is from the Greek word kardia which means heart. Aerobic means oxygen.

Cardio is used in reference to exercises and/or equipment intended for cardiovascular fitness and endurance training (aerobic exercise). "To do cardio" is a common term which means to engage in Running or other endurance training for a set period of time. Having Cardio equipment at home is a great way to be sure to get it in.

There are many different types of CV exercise, but the most effective CV exercises are those that use the largest muscle groups in the body and require you to support your own bodyweight while exercising. So, walking, jogging and running, while excellent fat burning exercise, are excellent for your CV workout because they fulfil both criteria: they use the large muscles of the legs and you have to stand up throughout your workout. On the other hand, a hand-cycling machine – which you could find in a gym – is far less effective for CV exercise, because you will be using the smaller muscles of the arms and will be seated throughout your workout. The following list will give you some ideas for your CV workout:
- Riding a bike (any type of bike)
- Dance class
- Walking
- Swimming
- Use of any type of Aerobic Machine
- Water Aerobics

Your heart is the most important muscle in your body. Doing Cardio benefits your heart. When you don't engage in aerobic exercises, your heart suffers. Make an effort to do some type of Cardio 3-6 times per week. Even if you only do 15 minutes a day, that is better than nothing at all. Ideally, you want to do 30 minutes a day. It is a process so you must start somewhere.

Beauty Benefits of Coffee & Tea

Coffee or tea — take your pick. New research shows that both deliver unexpected health pluses. It cannot only delight your day as you start your everyday activity but can also give you a lot of skin benefits. One of the best benefits that every person can get by drinking their daily dose of coffee is having an antioxidant, coffee are full of antioxidants.

The beverages may also be mood boosters, with coffee linked to a decreased risk of depression and tea to less anxiety. To get the most from your morning mug:

Beauty Boosters
COFFEE: Helps in reducing inflammation and redness of the skin.
For your skin: “Caffeine helps in treating dark circles and is often found in most cosmetics. It also helps reduce build up of blood under your eyes, which contribute to eye shadows, Apart from this, it contains anti-ageing properties, which delay the signs of ageing. Phytosterols (friendly plant sterols and stanols that blocks cholesterol absorption in our system) promote moisture retension and provides chemical-free sun protection. It also reduces the appearance of cellulite and tightens your skin. Coffee beans can be used as face or body scrubs.

For your hair: “Coffee has rich antioxidant properties, which help to repair your damaged hair and prevent breakage.” Coffee stimulates growth and thickens your hair.
You can use coffee in hair packs. It can be added to henna, along with other ingredients. It helps to add shine and lustre to your hair. It is also an antioxidant that counteracts the effects of pollutants in the air.

For your Eye: Coffee can also be a perfect combination to treat dark eye circles together with vitamin K. it is a proven effective ingredient to neutralize the purple effect of circles under your eyes. You can now eliminate dark eye circles brought about by stress and lack of proper sleep. Coffee is known to be a vasodilator and it can reduce the puffiness under your eye. It can reduce the size of the blood vessel under your eyes. You can use eye creams together with coffee and apply it under your eye, but do not apply coffee as it is on your eye.

GREEN TEA: Is often referred to as a powerful weight-loss tool. But did you know that is also protects your skin from damage and reactivates dying skin cells?
For your skin: EGCG (epigallocatechin gallate) in the green tea reactivates your dying skin cells. It also protects your skin from the harmful UV rays of the sun.
Moreover, it gives a glow to your skin. It contains antioxidants, which help rejuvenate your skin and protects it against free radicals. Green tea is also used as a skin toner, especially for those with oily skin. Soak green tea leaves in hot water for half an hour. Cool, strain and use the liquid to tone your skin. Green tea bags can be dipped in water and applied over your eyelids like eye pads for instant cooling and relaxation. They help reduce the puffiness around your eyes and add brightness.

Green tea also serves as an exfoliator. If you use it in the form of a face mask, it will naturally help in getting rid of unwanted toxins and make you look healthy and add shine.

For your hair: Green tea may also be used as a hair rinse, as the tannin in the tea helps to add lustre to your hair. Boil used tea leaves again in enough water. After boiling, cool and strain the water. Then add lemon juice to it and use this as a last rinse after shampoo. Green tea helps in reducing dandruff. It also stimulates hair growth and softens your hair. It contains vitamin C, vitamin E and panthenol, which are used as common ingredients in hair conditioners. It helps restore dry and damaged hair, while also protecting them from the UV rays of the sun.

Chamomile tea
Have you tried to bring out highlights in your hair without applying a hair colour? Chamomile tea helps you achieve those golden streaks! Steep 2 chamomile tea bags in 2 cups of hot water for 5-10 minutes. Then add 2 tsps of lemon juice to the mixture. Use this as a final rinse on your hair after using a normal shampoo and conditioner. But do not rinse it out. This will help you bring the natural blonde or red tones in your hair and slightly lighten your hair without looking drastic or fake.

Lemongrass tea
Lemongrass tea is known to be an excellent detoxifying agent. Not only does it cleanse your system internally, but if you apply lemongrass tea on your face, it helps you get rid of blemishes and acne. Boil a cup of lemongrass tea and once cool, apply it with cotton on your face to lighten your scars and get rid of large and open pores and pimples.

Oolong tea
Oolong tea helps to fight wrinkles and dark spots. The powerful antioxidants in this tea help to remove harmful toxins from your skin, which cause fine lines, age spots and wrinkles. It also serves as a protection from the harmful UV rays of the sun.

Black tea
Did you know that black tea has several beauty benefits? It helps fight free radicals that fasten the process of ageing of your skin. If you need a quick fix for your under eye bags, instantly dip 2 bags of black tea, cool and strain and put these on your eyes. It also serves as a natural astringent. All you need to do is make some tea, cool it and then splash it on your face for instant refreshment.

Ginger tea
The anti-inflammatory properties of ginger help your skin against acne. Highly antiseptic in nature, it keeps your skin clean and blemish-free. Ginger is invigorating and stimulating to your skin, it is also used topically to treat cellulite. Other than that, ginger tea is excellent for your hair. It increases scalp circulation and encourages hair growth. It also helps get rid of dandruff. Rinse your hair with ginger tea at least once in a week.

Lavender tea
Other than soothing your senses, lavender tea is found to be effective in curing various skin conditions like cuts, wounds and sores. Further, non-sweetened lavender tea can be used as a hair rinse to deal with problems like hair loss. It can also help in getting rid of dandruff.

Favor Filters
Coffee brewed without a paper filter — in a French press or espresso pot, for example — retains an oily residue that contains cafestol, a substance that raises levels of heart-damaging LDL cholesterol. You could — if you're addicted to your French press — pour your coffee through a paper filter into a cup. Or, just save special brews for an occasion — breakfast in bed, anyone?

KNEE PAIN - NATURAL TREATMENT

Knee pain is one of the most common problems affecting millions of people. It is safe to say that most individuals have experienced knee pain at some point or the other, by the time they reach adulthood. The severity of the ache depends on aspects such as the cause of the pain as well as the affected person’s age and overall health status.

Specifically, the knee is where the thigh bone comes together with the tibia. The tibia bone is the largest bone in the lower portion of the leg. At the joint between the thigh bone and the tibia rests the patella or knee cap. The entire joint is covered by the synovial sac which produces a lubricant like fluid for the functioning of the joint. Of course, other body parts are involved in making up the entire knee joint: muscles, ligaments, cartilage, and tendons.
Knee Pain Symptoms & Natural Cures

The knee joint allows for rolling movements, rotating movements, and gliding actions. Because of the joint’s extreme versatility and complete range of motion and despite that the knee is able to support a person’s body weight two to three times over, the knee is highly susceptible to injury.

Since knee pain is so common, most of us tend to ignore it, at least in the initial stages or until such a time that it gets unbearable and interferes with our ability to walk properly. While some causes of knee pain are relatively mild and get resolved on their own, others could be fairly complicated and may require medical intervention. In some, the knee pain is short-lived and goes away after a few days or perhaps weeks. However, it is also possible for the knee pain to get worse, if left unchecked and untreated. This also applies to an injury; even a minor knee injury increases your chances of incurring other similar injuries in the future.

In order to know if the knee pain can be treated or not, it is important to consult a doctor and identify the exact cause.

Symptoms for Knee Pain - Knee pain on its own can be referred to as a symptom for other underlying health conditions. Based on the causes of the pain, the location and the severity of the knee pain are likely to change. At times, you may also notice accompanying symptoms along with the knee pain, which include:

- Inability to straighten the knee completely, which is usually referred to as “locking” of the knee
- Instability or weakness in the legs, especially the knee area
- Stiffness and swelling around the knees
- Crunching or popping noises that accompany knee movement
- Redness around the knees, especially if the area feels warm to the touch

These symptoms are fairly common in case of knee pain and while they should be treated appropriately, they are hardly a cause for concern. However, at times there may be more severe symptoms that accompany knee pain, which require immediate medical attention, as they are a sign of serious knee trouble. You need to visit your doctor right away, in case:

- You suffer from high or moderate fever that is accompanied by severe pain, redness and tenderness in the knee
- You cannot extend your knee completely or even flex it properly or as normal
- You can’t bear to apply any pressure to the affected knee, which makes it difficult for you to walk
- You fall while walking or even standing, because your knee just “gives out”
- You notice an obvious structural deformity in your leg or your knee
- You see a significant amount of swelling in one or both knees.

Causes for Knee Pain

There are many different factors that could lead to mild, moderate or even severe knee pain. Given below are some of the most common causes for knee pain:

• Injuries: In case you incur a knee injury while playing sports or engaging in any other form of physical activity, your tendons, ligaments, bursae (fluid filled sacs), bones, muscles and cartilage could all get affected. Some of the most common types of injuries that are known to affect the knee include Anterior Cruciate Ligament (ACL), knee bursitis, torn meniscus and patellar tendinitis.

• Arthritis: Arthritis is probably the most common association with knee pain. There are three types of arthritis: osteoarthritis, rheumatoid, and septic. Osteoarthritis is joint degeneration. Rheumatoid is joint inflammation. Septic arthritis is caused by joint infection.

• Mechanical Problems: This mainly refers to any type of dislocation in either the bones or cartilage, which could lead to a lot of pain and could interfere with your day to day activities. Some of the common mechanical knee problems include dislocated kneecaps, knee locking and pain in the hips. At times, a bone or cartilage may get degenerated, break off and float about in the joint space, causing excruciating pain in the knees.

• Obesity: You are at a much higher risk of suffering from knee problems, in case you are overweight. Excess weight increases the amount of pressure applied on to knee joints, even if you only engage in normal day to day activities such as walking, climbing a flight of stairs, descending and so on.

• Other Health Conditions: There are many other health problems because of which you may be prone to severe knee pain. Some of the most common conditions include Osteochondritis dissecans, chondromalacia patellae and Osgood-Schlatter disease, to name a few.

Related Links
- Remedies for Knee Pain

Remedies for Knee Pain

With passage of time, many of us do not realize the amount of wear and tear our body goes through. Did you ever imagine getting up from a sitting position could be a bone wrenching experience? When joint and knee pains are ignored continually over a period of time, it can impair your life to a great extent. Immediate attention can clear this problem in no time.

Fortunately, there are many ways by which you can gain relief from knee pain. While there are quite a few over the counter and prescription painkillers easily available in the market, many individuals choose to opt for home remedies for knee pain, mainly because they want to avoid the adverse side effects associated with most medications. There are many home remedies too, through which knee pain can be alleviated for a while. Given below are some of the most common remedies for knee pain:

• Resting: When it comes to the treatment of many ailments and afflictions, this is one of the most important, yet commonly overlooked factors. However, it is absolutely essential that you refrain from putting too much pressure on your knees at all times. Giving your knee to heal from an injury or an inflammation will prevent a relapse.

• Elevation: You could reduce the swelling in your knee by keeping it raised. Prop your affected leg on a couple of pillows, or sit on a recliner chair, which allows you to keep your legs elevated.

• Ice: This is a common remedy used to alleviate pain and swelling in most instances. Ice can be very effective in relieving the pain, soothing the inflammation and bringing down the swelling in the knee. For best results, you need to place a huge ice pack on your knee in such a way that the entire knee is covered. This is probably why most people use a bag of frozen peas. Alternately, you could also wrap a couple of ice cubes in a towel and apply it on to your knee for around 15 minutes or so. However never apply ice to a particular spot for more than 20 minutes, as it could damage the skin and the nerves in that area

• Steam: Heat therapy is as effective in dealing with pain, as cold therapy is. Therefore, you could sit in a steamy bathtub so that your knee soaks up the warmth from the water, which is excellent for alleviating the pain. Alternately, you could apply a hot water bag on your knee too.

• Massage Therapy: This technique is very effective in soothing aches and pains all over the body. Gently massage your knee area with some warm olive oil around two or three times a day. Make sure that the massage lasts for at least 5 to 10 minutes at each time.

Health Benefits of Flax Seed

Flax seed, also known as linseed, is one of the ancient cultivated crops since Mesopotamian times, Flax belongs to the family of Linaceae, of the genus of Linum, and botanically named as Linum usitatissimum.

Flax is one of the easily cultivated crops, flourish well both in tropical and subtropical climates, with its higher production as a field crop noted in fertile river valleys. It is an erect annual plant growing about 1 to 1.5 meters tall and bears light-blue colored attractive flowers.

Although flaxseed contains all sorts of healthy components, it owes its healthy reputation primarily to three ingredients:
- Omega-3 essential fatty acids, "good" fats that have been shown to have heart-healthy effects. Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s.
- Lignans, which have both plant estrogen and antioxidant qualities. Flaxseed contains 75-800 times more lignans than other plant foods.
- Fiber. Flaxseed contains both the soluble and insoluble types.

There has been a lot of talk about the health benefits of flaxseed oil but many people don’t know exactly what it is and what it specifically does.
Flax Fights Cholesterol - The consumption of flaxseed is associated with a reduction in total cholesterol, including the LDL (bad) cholesterol and triglycerides. Study after study has shown a positive response to eating ground flax seed daily. Eating low fat foods, increasing your exercise, limiting the salt, sugar and eating flax seed daily are a few ways that you can win the battle against high cholesterol.

Flax Fights Diabetes - Nutritionists are instructing their diabetic patients to eat flax daily. It has been discovered that the omega-3 fat and high fiber in flax may play a role in the fight against diabetes. In a study conducted by the University of Toronto, participants who ate flaxseed bread had blood sugar levels 28% lower an hour after eating than their counterparts who ate bread made with wheat flour.

Flax Fights Cancer - Flaxseed is high in lignans, up to 800 times the amount as in any tested plant food. Lignans (a phytoestrogen) have been called by H. Adlercreutz (in his article “Phytoestrogens: Epidemiology and a Possible Role in Cancer Protection”), natural cancer-protective compounds. Flax seed is also high in alpha linolenic acid (ALA) which has been found to be promising as a cancer fighting agent. The American National Cancer Institute has singled out flaxseed as one of six foods that deserve special study. Flax seed's high fiber aspect is also beneficial in the fight against colon cancer. Epidemiological studies note that diet plays a major role in the incidence of colon cancer. Research has shown that increasing the amount of fiber in your diet reduces your colon-cancer risk. Flax seed, high in fiber, lignans, alpha linolenic acid, is a key player in the fight against cancer, particularly breast and colon cancer.

Flax Fights Constipation - Flax is high in both soluble and insoluble fiber. One ounce of flax provides 32% of the USDA’s reference daily intake of fiber. Flax promotes regular bowel movements because it is high in insoluble fiber. Flaxseed's all natural fiber helps to absorb water, thereby softening the stool and allowing it to pass through the colon quickly. When adding fiber to your diet, it is important to make sure that you are drinking at least eight glasses of water daily. Without enough liquids, fiber can actually cause constipation! In the fight against constipation exercise, eat fruits and vegetables, drink eight glasses of water daily and add two to four tablespoons of flax to your daily regime!

Flax Fights Inflammation - Flax is high in Omega 3 essential fatty acids. That’s good news for people who suffer from inflammatory disorders, including rheumatoid arthritis. Health experts, such as former Surgeon General C. Evertt Koop, recommend eating foods high in Omega 3’s for people suffering from rheumatoid arthritis. It is the inflammation within the joints that cause so much of the pain associated with arthritis. The January 1996 issue of the American Journal of Clinical Nutrition reported that the participants in a study that took flax oil daily reduced inflammatory responses by as much as 30%.

Flax Fights Menopausal Symptoms - Hot flashes, night sweats, irritability, moodiness…ah, the joys of menopause. Can flax really help? Yes it can! Flax, like soy, is a phytoestrogen. Phytoestrogens are estrogen-like substances that are found in plants. Flax is the richest known plant source of phytoestrogens. Phytoestrogens act as a natural hormone therapy and help to stabilize hormonal levels. This stabilization of hormonal levels helps to lesson the symptoms of menopause.

Flax fights Heart Disease - Heart disease, the number one killer in America, has claimed the lives of too many of our family and friends. Years of a sedentary lifestyle, super size meals and processed foods has finally caught up with us. Can flax help? Yes it can. Numerous studies have been done on the effect of flax on heart disease, yielding many positive findings. Flax has been found to help reduce total cholesterol, LDL levels (the bad cholesterol), triglycerides. Flax helps to reduce clotting time and thereby reduces the chance for heart attacks and strokes. Regular intake of flax protects against arrhythmias and helps keep the arteries clear and pliable!

Flax and the Immune System - Across the table, your co-worker sneezes, no tissue in sight, you feel a light spray hit your face and shudder. Standing in a crowded elevator, in a busy mall, or in an airplane, you sometimes feel like you can’t escape getting at least one or two colds each year…or can you? Research has found that eating flax daily favorably affects immunity, the body’s ability to defend itself successfully against bacteria and viruses. Two components of flax, lignans and ALA (alpha-linolenic acid), have been found to affect immune cells and compounds that control immune reaction.

Flax fights “The Blues” - It’s that tired feeling that a good night's rest won’t shake… that listless down in the dumps feeling that you just can’t get rid of. We call it “the blues”, otherwise known as atypical depression, the most common form of depression.

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How can Flax Seed help you?

How can Flax Seed help you?

There has been a lot of talk about the health benefits of flaxseed oil but many people don’t know exactly what it is and what it specifically does. Flax is a good source of plant omega-3 fatty acids, dietary fiber and other nutrients. It’s nutrient composition differs from that of other major oil seeds such as canola and sunflower. It’s important to get the facts straight to make the best choice when purchasing flaxseed oil.

1.Flax is very high in lignans, which have anti-tumor properties—lignans act as antioxidants that could mirror the results of Tamoxifen, the anti-cancer drug for breast cancer.
2.Flax is a natural food that has been consumed for thousands of years by many civilizations with noticeable health benefits and no artificial drug side effects.
3.Omega 3’s—flax is recognized as the richest source of essential fatty acids (EFAs) such as alphalinolenic acid (ALA and Omega-3 fatty acids).
4.Lignans—flax contains high levels of lignans, which are natural compounds that help prevent many types of cancer, such as breast, colon and prostate cancer.
5.Fiber—as a whole grain, flax contains high levels of both soluble and insoluble fiber, which has been recognized by the National Cancer Institute as an essential part of your diet for the prevention of many cancers.
6.Your body cannot make the essential fatty acids, Linoleic (Omega-6) or Linolenic (Omega-3), from other elements; instead, they must be consumed as part of your daily diet. Research has indicated that we consume too much Omega-6’s and not enough Omega-3’s, but flaxseed contains these essential fatty acids in perfect balance.
7.In proper balance, omega-3’s and omega-6’s work to form the membranes of every cell in your body, play a vital role in the active tissues of your brain, and control the way cholesterol works in your system.

Aerobic (or Cardio) Fitness

It's necessary not just to help you fit into a pair of jeans or a miniskirt, but it helps reduce stress, prevent disease and it keeps your heart healthy. Cardiovascular or Aerobic Exercises is any activity that elevates your heart rate over a sustained period of time.

Aerobic (cardiovascular) fitness is one of the most important components of physical fitness.The other components are muscular strength and endurance, and flexibility and low-back function. Cardiovascular fitness is measured as the amount of oxygen transported in the blood and pumped by the heart to the working muscles and as the efficiency of the muscles to use that oxygen. Increasing cardiovascular fitness means increasing the capability of the heart and the rest of the cardiovascular system in their most important task, to supply oxygen and energy to your body.

Having good cardiovascular fitness has many health benefits. For example, it decreases your risk of cardiovascular diseases, stroke, high blood pressure, diabetes and other diseases.

The American College of Sports Medicine recommends that aerobic exercise should be performed for a minimum of 20 minutes. The exercise should be done at least 3 times a week at 60% of your Maximum Heart Rate (see Heart Rate to know your Maximum Heart Rate or go to Fitness Calculators). If you exercise less than the recommended duration, your health benefits will be minimized. Still, exercising 4 or more times a week will increase your health benefits.

There are a lot of Cardiovascular Exercises to choose from. A few of which are Swimming, In-line Skating, Hiking, Running, Cycling, and Walking. With a wide range of Aerobic Activities to choose from, you can be assured that you will find something you’ll enjoy doing. However, before plunging into any of those exercises, it is important to take note of your heart rate. Monitoring your heart rate will allow you to check your body’s response to various levels of exercises and even help you maximize the effectiveness of your workout.

There is a hefty list of health benefits associated with doing cardio exercise. Here are some top reasons to include cardio in your workout routine:

- It strengthens the heart
- It strengthens the lungs and increases lung capacity
- It boosts the metabolism, burns calories, and helps you lose weight
- It helps reduce stress
- It increases energy
- It promotes restful sleep

Benefits Of Stretching

As you age, your muscles tighten and range of motion in the joints can be minimized. This can put a damper on active lifestyles and even hinder day-to-day, normal motions. Being flexible is very important part of overall fitness. There is a long held belief that by increasing flexibility by stretching reduces injuries. Not all research has supported this, but it is hard not to believe it and there are many other benefits of stretching that make it very worthwhile.

Stretching, in its most basic form, is a natural and instinctive activity. People often stretch instinctively after waking from sleep or after long periods of inactivity.

As a form of exercise, stretching involves elongating a specific muscle or muscle group to its fullest length.

The listed benefits of stretching include:
- enhanced physical fitness
- enhanced ability to learn and perform skilled movements
- enhanced dynamic range of motion during activities
- increased mental and physical relaxation
- enhanced development of body awareness
- reduced risk of injury to joints, muscles, and tendons
- reduced muscular soreness
- reduced muscular tension

Stretching should feel good, so if you feel any pain you should stop. Hold each of the stretching techniques below for 10 seconds or longer and do each stretch at least once. These stretches should be performed before and after a workout.

Quad Stretch: Your quadriceps includes the four muscles in the front of your thigh. To stretch this muscle, grab your right foot and bend your knee. You should pull your foot towards your butt and feel the front of your thigh stretch. Repeat this stretch on your left side.

Biceps Stretch: Your biceps is the muscle on the front of your arm, above your elbow. To stretch it, lift your arms out so that your body forms a T. Slowly rotate your palms from facing the ceiling to facing the floor.

Shoulders and Triceps Stretch: Your triceps muscle is in the back of your arm, above your elbow. Bend your right elbow behind your head so that your hand touches the back of your neck. With your left hand, press down on your right elbow. To stretch your shoulders, take your right arm and, with your left hand at your elbow, press it across your chest. Do the same with your left side.

Groin and Back Stretch: Your groin is the region between your legs and needs to be stretched, too! Sitting on the floor, place the soles of your feet so they touch each other. Pull your feet in towards your groin. Keeping your hand on your feet and bending with your lower back, try to touch your forehead to your toes. Hold this for 10 seconds or longer. (You might never get there...but the stretch is great!)

Hamstring Stretch: Your hamstring is the muscle behind your thigh. To stretch your hamstring, lie on your back on the floor with both knees bent. Keep your left foot flat on the floor and bend your right knee up to your chest. Grab your thigh with both hands and slowly straighten your right leg. Repeat on your left side.

With these stretching exercises, you will give yourself a healthier and safer workout!

Exercise Tips: Sticking To The Plan

How many times have you started a new exercise program and been determined that this time would be different? You’d actually keep it up. You wouldn't quit. But, a few weeks or months later, you’re back to your old ways. You’re busy, and you have lots of “legitimate” excuses for skipping a fitness routine.

I think most people who have tried to make regular exercise a part of their lives have been through this cycle.

If you've set a healthy goal for the year, you've probably spent some time thinking about just how you're going to make sure you stick with your resolutions. Here are some tips on how to plan ahead so you can stick with your fitness goals.

- Set realistic and specific goals: Saying to yourself that you want to get in shape and have the body of a supermodel means sure disaster for two reasons. Only 2% of all women can have a supermodel's body. It's not a realistic goal. You need to set a more realistic goal! Say to yourself: "I want to be able to run for 30 minutes without stopping," or "I want to lose 5 pounds." These are goals, which make sense and can be achieved.
- Set short-term goals within the bigger plan: For example, make it your short-term goal to lose 1–2 pounds by the end of Week 1 of your program, or to run 10 minutes every other day of Week 1.
- Work out in the morning: Studies show that people who exercise first thing in the morning are more likely to stick to their routine. Why? Because nothing else comes up. There's no sudden invitation to go see a movie or go to a yearbook meeting at 7:30 a.m.! If you have a hard time getting up in the morning, lay out your exercise clothes the night before so you see them as soon as you wake up.
- Find a Buddy: Even if this person doesn’t exercise with you, let someone know of your plans and goals to help support your efforts. Making yourself accountable to another is a great way to keep you honest about your success and challenges with starting a new exercise program.
- Chart your progress: Once you’ve set your goal, start measuring your performance. Record your minutes walked each day in a daily planner, or make a simple chart that you can post on the refrigerator. Either way, keep a written record of what you have accomplished. You can create similar charts for your strength training, stretching, and balance programs.
- Spice up your exercise routine: Variety is the spice of life—and of a successful exercise plan. Following the same routine every day can get boring. So try other forms of exercise every other day things like biking with a friend or even dancing count too!
- Ask your family and friends to support you: Tell your family and friends how important your new exercise plan and goals are so that they can be supportive. Everyone needs cheerleaders.
- Keep a photo of someone who inspires you: Maybe it's a famous athlete like Venus Williams or Picabo Street, or maybe it's just someone with a healthy-looking, fit body who inspires you. Whoever it is that you admire, looking at his or her photo might help keep you motivated—and exercising!

Fitness & Martial Arts

Doing the same Fitness exercises over and over again may not be fun at all. While you can get the desired results from your Fitness program, you can do something to make it more effective and a lot more fun to do. you might consider putting some chops, kicks and flips into your exercise routine. Why not include Martial Arts in your Fitness routine?

Martial Arts can be done as training for self-defense or as a sport, and are an excellent way of keeping you in good shape and at the same time, developing your self-esteem and self-discipline. There are different styles which make use of different systems and techniques. Some of these disciplines that you can do to stay fit or as great additions to your Fitness program are Judo, Taekwondo, Capoeira, Muay Thai, and Karate.

Judo: Judo is a Japanese Martial Art which involves Its trademark throwing, control holds, arm locks and choking techniques make it the martial arts form of choice for many martial arts movies. But its emphasis on safety and full-body physical conditioning make it the martial arts favourite for millions of exercisers. Judo is a good exercise, as it employs all major muscle groups and improves strength, agility, and flexibility.

Taekwondo: This is one of the most well-known members of the Martial Arts family. Originated in Korea, Taekwondo involves a lot of hand movement and legwork such as high kicks, so it is a great full-body exercise. With regular Taekwondo sessions, you will lose those unwanted pounds, tone and strengthen your muscles, improve your hand and body coordination, and develop self-confidence.

Capoeira: This is a dance, Brazilian form of Martial Arts, self-defense, and cardiovascular exercise all rolled into one. It involves a lot of body movements which are done with authentic music. That is why this is a fun way to lose weight and increase strength and agility. Capoeira combines the element of dancing, singing, and Martial Arts, making it a fun and high-energy activity.

Muay Thai: Muay Thai or Thai Boxing is done as pre-fight training and is becoming popular as an intense aerobic workout. It makes use of fists, knees, and elbows to hit the opponent. This discipline develops muscular endurance and quickness in different body movements. For safety purposes, do not forget to do some stretching or warm-up exercises before any Martial Arts session to avoid injuries and muscle strain.

There are many other forms of Martial Arts that you can participate in to stay fit and develop strength not only in your muscles but also in your character. Whatever discipline you choose, just keep in mind that Martial Arts do not teach you to hurt other people. Make use of their teachings and principles so you can be a strong person inside and out.

I believe there are several other benefits that should be highlighted to encourage others to use it also as a tool for lifelong wellness.
1) Builds a Foundation of Proper Form
2) Build Exercise Knowledge
3) Motivates Functional Training
4) Builds Discipline and Self-Control
5) Encourages Healthy Eating
6) Builds Camaraderie
7) Growing Sport

Eid-Ul-Adha

In the history of Islam, Muslims celebrates two great festivals annually - Eid-ul-Fitr and Eid-ul-Adha. The first is the great festival that follows the month of Ramadan when the fast is broken. The second occurs about two months later during the month of Zil-Hajj when an animal is sacrificed in commemoration of Abraham's sacrifice of his son. This festival is incorporated in the great pilgrimage to Mecca which should properly be made during this month but it is also observed all over the Muslim world at the same time. The underlying importance of this festival is the spirit of sacrifice (qurbani) in memory of Abraham's great act of faith many centuries ago.

"The celebration of Eid-Ul-Adha is in commemoration of the command give by Allah to Prophet Abraham (may Allah be pleased with him) to sacrifice his first born son Ismael to Him. The fulfilment of this noble command of Allah by Abraham signifies his faith in Allah...."

Hazrat Ibrahim was asked to sacrifice his son for Allah. Without any hesitation, he agreed to do so. Also Hazrat Ismael agreed with his father’s wish. So Hazrat Ibrahim took his son to the slaughter place. In the meanwhile, Shaitaan tried his level best to forbid both Hazrat Ibrahim and Ismaeel from this task, but he failed to do so. When both Ibrahim and Ismaeel reached the slaughter place, Ibrahim put a piece of cloth onto his eyes and started sacrificing his son. He passed in his test by Allah and his son was kept safe and sound. So the history of Eid-ul-Azha is related to this beautiful historical incident.

Eid-Ul-Adha is observed after the conclusion of the Hajj. The first day of this celebration is held on the 10th day of Duhl-Hijja, which is the last month of the Muslim year. In most areas, the Feast of Sacrifice is celebrated over several days. 2

Islamic months begin at sunset on the day when the lunar crescent appears after the new moon, and can be sighted by the unaided eye . "Visibility depends on a large number of factors including weather condition, the altitude of the moon at sunset, the closeness of the moon to the sun at sunset, the interval between sunset and moonset, atmospheric pollution, the quality of the eyesight of the observer, use of optical aids etc." 3 As a result, although the phases of the moon can be predicted accurately, the moon's visibility at a given place on Earth cannot be estimated in advance. Thus, the feast day has always been celebrated on different days in various areas of the world.

This eid, as similar to eid-ul-fiter is celebrated with its full. It carries with itself lots of chances to enjoy and get rid of usual daily routine. Cousins meet and greet each other and exchange of gifts also takes place on this special day. Children go to the playgrounds, playlands as fast food restaurants on this day. These places are seen crowdie during eid days. Elders are usually seen busy greeting their friends, relative and other beloved ones for this special day.

When the day of eid arrives, the Muslims firstly go for namaz of eid to the mosques or Eidgaahs. Afterwards they enjoy any sort of sweet and tea in their breakfast and have lots of fun with their family members. Keeping in mind the more values of Islam and sacrifice of Hazrat Ibrahim, the Muslims purchase goats, camels, cows etc to sacrifice in the way of Allah and His happiness.

They are found to make efforts to get accepted their animals in the way of Allah. May Allah accept the sacrifices of every Muslim, Ameen. As a Muslim we do believe the true teachings of Quran and Quran clarifies that Allah has given this great promise to Ibrahim that he would be the father of many nations of the future. In a quotation this promise has being made clear that, “Lo: I have appointed thee a leader for mankind”. (Surah 2.124).

Some of the meat is given to the poor - often one third. The rest is shared among the family, relatives and friends.

In addition, Eid-Ul-Adha is a time when Muslims pray for forgiveness from God and strength of faith. They, in turn, forgive others, releasing any feelings of enmity or ill feeling towards others.

Related POst
- Islamic Way of Slaughtering
- Eid-Ul-Adha Wallpaper

Islamic Way of Slaughtering

The Islamic method of slaughtering animals, known as Zabiha has been the object of much criticism from a large number of people. Zabiha is an Arabic word which means ‘slaughtered’. The ‘slaughtering’ is to be done by cutting the throat, windpipe and the blood vessels in the neck causing the animal’s death without cutting the spinal cord.

The blood has to be drained completely before the head is removed. The purpose is to drain out most of the blood which would serve as a good culture medium for micro organisms. The spinal cord must not be cut because the nerve fibres to the heart could be damaged during the process causing cardiac arrest, stagnating the blood in the blood vessels.

Blood is a good media of germs, bacteria, toxins, etc. Therefore the Muslim way of slaughtering is more hygienic as most of the blood containing germs, bacteria, toxins, etc. that are the cause of several diseases are eliminated.

The Halal method: With the halal method of slaughter, there was not change in the EEG graph for the first three seconds after the incision was made, indicating that the animal did not feel any pain from the cut itself. This is not surprising. Often, if we cut ourselves with a sharp implement, we do not notice until some time later. The following three seconds were characterised by a condition of deep sleep-like unconciousness brought about by the draining of large quantities of blood from the body. Thereafter the EEG recorded a zero reading, indicating no pain at all, yet at that time the heart was still beating and the body convulsing vigorously as a reflex reaction of the spinal cord. It is this phase which is most unpleasant to onlookers who are falsely convinced that the animal suffers whilst its brain does actually no longer record any sensual messages.

The Western method: Using the Western method, the animals were apparently unconscious after stunning, and this method of dispatch would appear to be much more peaceful for the onlooker. However, the EEG readings indicated severe pain immediately after stunning. Whereas in the first example, the animal ceases to feel pain due to the brain starvation of blood and oxygen – a brain death, to put it in laymen’s terms – the second example first causes a stoppage of the heart whilst the animal still feels pain. However, there are no unsightly convulsions, which not only means that there is more blood retention in the meat, but also that this method lends itself much more conveniently to the efficiency demands of modern mass slaughter procedures. It is so much easier to dispatch an animal on the conveyor belt, if it does not move.

Islam is a balanced way of life. For Muslims, the privilege of supplementing their diet with animal protein implies a duty to animal welfare, both during the rearing of the animal and during the slaughter. Modern Western farming and slaughter, on the other hand, aims at the mass consumer market and treats the animal as a commodity. Just as battery hens are easier for large-scale egg production, Western slaughter methods are easier for the meat industry, but they do neither the animal nor the end consumer any favours. The Islamic way guarantees a healthier life for the animal and a healthier meat for the consumer.

How to Calculate Fat Burning Zone

The concept of a fat-burning zone is a myth. Your body takes energy from fat and carbohydrates in different percentages. When at rest, your body takes all of its energy from fat, so your fat-burning zone would be when you're vegged out in your reclining chair. The true fat-burning zone, however, is really your target heart rate zone, which is a range of beats per minute that burns an optimal number of calories for fat loss without overtaxing your body. Exercise in this zone three to five days a week for 20 to 60 minutes to see a reduction in body fat.

According to experts, low intensity workouts can promote fat loss; you just need to do it frequently and for a long period of time. Also, you need to allow your body to recover, achieve optimal health, and promote weight loss by alternating low intensity and high intensity workouts for the body’s health. When you are a sprinter, you use your muscles up to their limits and to such a powerful extent. Your body will respond by growing bigger and stronger, while an average thread mill walker has skinny arms and gut. For most people who are trying to achieve stronger and bigger muscles, a combination of fat burning zone is the key. Let us then learn how to calculate the fat burning zone.

1. Subtract your age from 220, if you are a man. Guidelines put out in 2010 encourage women to do a slightly different calculation; first multiply your age by 0.88, and then subtract that number from 206. This is your maximum heart rate.

2. Multiply your maximum heart rate by 0.5. Considered as a "low intensity" heart rate, this figure will represent the low end of your fat-burning zone. In other words, you don't want your heart to beat any slower than this number in order to reap fat-burning benefits. Since both the time spent and the intensity of the exercise contribute to fat burning.

3. Multiply your maximum heart rate by 0.7. This is your "moderate intensity" zone, which is ideal for fat burning. As you get in better shape, you can aim for this heart rate and still get the benefits of burning fat.

4. Multiply your maximum heart rate by 0.85. you should not go above this rate when exercising, though staying within the safe bounds of the high-intensity zone will help you burn the most calories, and thus burn the most fat. Working out at your maximum heart rate is difficult to do for a long period of time, as that level of exertion can quickly lead to exhaustion.

5. Take your pulse, now that you know what heart rate you are aiming for. In the middle of your workout, stop and place your index and middle fingers under your chin, just to the left or right of your windpipe. Count the number of beats for 15 seconds, and then multiply that number by 4 to get your current heart rate. Compare that to the low, medium and high-intensity zones you calculated to determine whether you're staying in the fat-burning zone. If you are not, speed up or slow down your workout, and then take your pulse again.

Combine your workout with low intensity exercise with high intensity workouts to get the most benefit from exercise. This can improve cardiovascular health, burning fat, improving flexibility, toning, and conditioning the body. Always look for the guidance and advice of a qualified doctor before embarking on a new diet or weight loss plan. You just need to determine the right fat burning zone or target heart rates.

Why do Fitness?

Many years or centuries ago we as a race worked out pretty much every day. Most people did some sort of physical labor for a job or for just basic survival. There were no preservatives or artificial sweeteners or diet pills and since food was not nearly as abundant most were not usually overweight. So people were not dying from obesity related illness or disease, they were just dying from other natural causes like rotten teeth!

Well along came modern technology and out the window our built in workout routine. So we ‘work’ all day but we don’t actually do anything with our bodies. We sit more than ever and eat more than ever. So we invented a thing called fitness. Fitness is suppose to make us better. It is suppose to make us happier. Well if you are exercising and dieting and you are miserable then something is wrong. This is where the concept of balance and moderation come into play.

Everyday, the clamor for good looks and great, sexy body is amplifying. While there are lots of medical advancements that could produce your desired body and good looks to some extent, there is still no real substitute for Fitness Exercise. Scientific evidences increasingly confirm that the best key to achieving your desired physical Fitness is, without doubt, regular exercise. There are more significant benefits you can get from exercising other than improving your appearance. Fitness is your cheapest insurance:

Here are some benefits of physical fitness:

- Exercise alleviates many current health problems: Exercise reduces the risk of developing high blood pressure, colon cancer, and diabetes. It also helps people with chronic conditions, improve stamina and muscle strength.

- Exercise improves your sense of well-being: Study after study has revealed that staying physically active not only prolongs your life, it also improves your quality of your life. Not only does it help you set off with more energy, regular physical activity also improves your quality of sleep and ability to cope with stress.

- You're more likely to live a long and healthy life: Regular exercise reduces the risk of developing heart disease, high blood pressure, high cholesterol, type 2 diabetes and certain types of cancer. It also reduces the risk of having a stroke. In one eight year study of more than 20,000 men, those who were lean but unfit had twice the risk of death as those who were lean and fit.

- You'll have more energy, strength and stamina: People who complain that they don't have enough energy to exercise fail to realize that working out gives you energy.

- You'll get sick less often: Both aerobic exercise and weight lifting strengthen the immune system.

- Exercise can relieve depression: One of the best ways to chase the blues away is to exercise. Research has shown that for mild to moderate depression, regular physical activity can be as effective as psychotherapy. Exercise can also improve the appetite of those who don't feel like eating, and reduce the food cravings of those prone to overeating when stressed. And unlike many medications, exercise delivers positive side-effects.

- Exercise can reveal various disorders: Serious and recreational athletes, even casual exercisers who tend to be in tune with their bodies, often notice changes in their performance that can indicate a medical problem. The changes may be nothing, but they might pinpoint problems such as anemia and heart problems.

- You'll keep your bones strong: Both men and women start losing bone mass around age 35. Lifting weights can not only stop the loss of bone mass, but in some cases it can even reverse it. This drastically reduces the risk of osteoporosis. Weight bearing exercises like walking and running also help keep bones strong.

- You'll enjoy life more: Life is much more enjoyable when you're fit and healthy. You look and feel good and you're more productive in everything you do.

Related Articles
- Fitness Workout - Running and Jogging
- Fitness Workout - Swimming
- Fitness Workout - Walking
- Fitness Workout - Hiking
- Fitness Workout - Bicycling
- Fitness Workout - Yoga
- Fitness Workout - Skating

Fitness Workout - Bicycling

Cycling is one of the easiest ways to fit exercise into your daily routine because it's also a form of transport. It saves you money, gets you fit and is good for the environment.

It's a low-impact type of exercise, so it's easier on your joints than running or other high-impact aerobic activities. But it still helps you get into shape.

Bicycling is not only one of the Best, Easiest, and Most Popular Forms of Exercise, it also is a lot of fun! Cycling is great for people who like speed and a variety of pace. Unlike jogging or aerobics, you don't need to worry about joint impacts. Also, pedaling in the fresh air is invigorating and refreshing. One of the most popular type of these Cardio Exercises is Mountaing Biking.

An excellent aerobic conditioning, cycling strengthens the legs, especially the quadriceps and tones your muscles superbly. Don't forget, this Cardio Exercise is also one of the least expensive because quality bicycle equipment lasts a long time.

Incorporate Bicycling in your Fitness Plan: Do this exercise 3 to 4 times a week, for a period of at least 20 minutes.

Fitness Workout - Swimming

Swimming is an activity that burns lots of calories, is easy on the joints, supports your weight, builds muscular strength and endurance, improves cardiovascular fitness, cools you off and refreshes you in summer, and one that you can do safely into old age.

If you want a powerful and effective, total body shape-up tool, Swimming is the Cardio Exercise for you. Being a completely non-impact exercise, Swimming is also perfect for the very overweight, the injured, the recovering, and the paraplegic.

Performed with good technique of the swimming strokes, it can Improve your Fitness Level and burn calories more effectively than many other forms of Aerobic Exercise. Swimming also has a dual effect of building cardiovascular strength, and toning and strengthening your body's major muscles at the same time.

Targeted Fitness Goals: strengthens your heart and lungs; builds a stronger upper body; burns calories; entire body workout

Incorporate Swimming in your Fitness Plan: Swim for about 30 minutes 3-5 times a day.

Fitness Workout - Hiking

It's a completely different experience than anything you are going to do in the gym or on the side of a rock. It's more of a full body experience. Your heart and lungs are being taxed and then your whole sense of balance as well.

If you're interested in outdoor activities and scenic views, then Hiking is for you. Although hiking is just a form of walking, this cardio exercise is an excellent form of exercise for people of all fitness levels.

Trails that range from easy to challenging are available to almost every state park - at little or no cost. If you are a beginner, go on easy flat walks. For the more experienced ones, you can head straight up a mountain. If you want to burn more fats and calories, you need to maintain a steady pace.

Hiking is not only an excellent cardiovascular exercise - it provides psychological benefits as well. Hiking helps you clear your head and offers a feeling of relaxation and enhanced well-being that comes on after a few-mile hike in the woods.

Targeted Fitness Goals: Help build muscle strength, particularly in your calves, hamstrings, quadriceps and gluteus muscles. Hiking helps strengthen your bones since it is a weight-bearing activity. You will burn more calories if you carry a backpack as it will add more weight

Incorporate Hiking in your Fitness Plan: Do this Cardio Exercise for about 25-30 minutes, 3-4 days a week.

Walking Mistakes to Avoid

walk is one of the best exercises for our health. A 30 minute walk early in the morning is worth a 2 hour hard core excercise in the gym. It gives us a sense of happiness calms our agitated nerves and cools the mind body and soul.

Walking the wrong way can lead to wasted effort or even injury, not to mention ridicule. Here are some of walking mistakes that can be avoid

- Overstriding: When walkers try to walk faster, a natural inclination is to lengthen your stride in front, reaching out further with your foward foot. This leads to a clumsy, ungainly gait, striking hard with the feet. Your shins hurt and you really don't get any faster.
- Wrong Shoes: Not all "walking shoes" are good for walking. If this describes your shoes, you are setting yourself up for plantar fasciitis, muscle pulls and knee problems.
- The Wrong Clothes: clothes matter when you take a walk. Here are some common mistakes with choosing your walking clothing.
- Walking Flat-Footed: Instead of rolling through the step with your forward foot from heel to toe, your foot is flattening out prematurely and you land flat-footed. Either you are fighting stiff, heavy shoes or your shins are too weak to let you roll through the step.
- No-Arm-Motion: It is natural to move your arms while walking to counterbalance your leg motion. But if you keep your arms stiff and straight at your sides, they act like a long pendulum, slowing you down. You can add power and speed by using you arms effectively and more naturally, by bending them and letting them swing naturally forward and back as you walk.
- Leaning: Somewhere you read to lean forward when walking. Or, you may be leaning back on your hips. Leaning forward or backwards or holding your back swayed can all result in back pain and do not contribute to speed or good technique.
- Head Down: You are always looking down, hanging your head and staring at your feet.
- Drinking Water: You don't drink enough water before, during, and after walking.
- Overtraining: you walk and walk and walk. But you have lost your enthusiasm. You feel tired, irritable. You always have aches and pains. You may be overdoing it.

Related Article
- Fitness Workout - Walking

Fitness Workout - Walking

Walking is one of the easiest, most versatile, and most profitable cardio exercises to be fit. All you Need to Walk is a good pair of shoes, comfortable clothes, and desire.

A 30 minute walk early in the morning is worth a 2 hour hard core excercise in the gym. It gives us a sense of happiness calms our agitated nerves and cools the mind body and soul.

Walking is a great way to learn about how your heart rate reacts to different exertion levels since it's easy to monitor and control how hard you work. It doesn't matter if you Walk Outside (e.g. Hiking) or Indoors on the treadmill (especially if the weather is poor) since you will get just as much exercise.

Benifits of walk.

Given below are some of the benifits of walk. (These are just a few of the hundreds of benifits that you get from walk and a seprate book can be written on this topic but I am only giving you the most relevent)

1- It gives your lungs and blood a rich source of fresh oxygen.
2- Very good for people suffering from high Blood Presure.
3- Gives a good excercise to the lower extremities joints specially knees and ankles.
4- Highly recommended for arthritis patients.
5- Helps to lower LDL (bad cholestrol) and increases HDL (good cholestrol)
6- If you take a hot glass of water mixed with lime juice and honey it may help to reduce your weight very fast.
7- The cool and mistic atmosphere of early morning is very benificial for patients suffering from depression and anxiety.
8- Increases you energy and work efficiency.
9- Helps to control high blood pressure.
10- If combined with yoga or meditation, it is alone sufficient for overall health and no other excercise is needed.

Fitness Workout - Yoga

Yoga is a holistic form of exercise that has been practiced for thousands of years. It is generally considered to be a safe, beneficial practice for people of varying ages and levels of physical fitness. The many benefits of a regular yoga practice stem from its emphasis on connecting the mind and body through performing conscious, focused postures, breath work and meditation.

It is consists of Ancient Theories, observations and principles about the mind and body connection which is now being proven by modern medicine. Substantial research has been conducted to look at the Health Benefits of Yoga.

The whole system of Yoga is built on three main structures: exercise, breathing, and meditation. The exercises of Yoga are designed to put pressure on the glandular systems of the body, thereby increasing its efficiency and total health. This Cardio Exercise has both physiological and psychological benefits: it increases your cardiovascular efficiency, improves your posture and balance, at the same time improves you mood and decreases your level of anxiety and depression.

Anyone can practice yoga. You don't need any special equipment, clothing, classes just the will to pursue a healthier and happier lifestyle. The yoga postures and "asanas" exercise every part of the body, stretching and toning the muscles and joints, the spine and the entire skeletal system. And they work not only on the body's frame but on the internal organs, glands and nerves as well, keeping all systems in radiant health. By releasing physical and mental tension, they also liberate vast resources of energy.

Targeted Fitness Goals: stretches and tones the muscles and joints, the spine and the entire skeletal system; work not only on the body's frame but on the internal organs, glands and nerves as well

Incorporate Yoga in your Fitness Plan: At least 30 minutes per session, 3-4 sessions per week.

Fitness Workout - Skating

skating contributes directly to improving the most sought-after exercise goals: improved aerobic fitness, strength, endurance and body fat reduction. Fast-paced skating has been proved to be just as aerobically beneficial as running; compared to cycling, an equal skating effort results in a better muscular workout for hips, thighs and shins. As long as you apply yourself to purposeful workouts with specific daily goals (as opposed to simply going through the motions), you are setting yourself up to enjoy the maximum possible benefits from fitness skating.

Skating can be excellent for enhancing your cardiovascular fitness, toning your legs, and burning calories - given that you become skilled enough to skate quickly, fluidly, and aggressively.

The fastest growing sport of the past decade is In-line Skating. In-line skating or rollerblading has been shown to burn more calories than cycling and almost as much as running. And because you're gliding rather than pounding the pavement, this cardio exercise produces less than half the impact to your joints than running. In-line skating is not only great for the lower body, it's also fun and convenient.

Targeted Fitness Goals: tones legs; strengthens your quadriceps, hamstrings, glutes and lower back muscles. If you pump your arms vigorously as you go, you'll benefit your shoulders and upper arms as well. You'll burn about 400 calories an hour by skating at a rather leisurely pace.

Incorporate Skating in your Fitness Plan: Skate for 20-30 minutes, 3-5 days a week.

Health benefits of running and jogging

Running and jogging are effective ways to lose weight and fight weight-related disease, especially when paired with a sensible diet. Jogging requires more muscle than walking and can be done by anyone, where as running requires more effort than jogging. It is more intense than jogging. Running speed is affected by stride length and frequency as well as total body fitness.

The following are the list of some health benefits of Running might inspire you to start.

1) Improve Your Performance in Bed: Think of improving your performance in bed? Forget pills or enhancements product, you just need to start running or jogging and you'll on your way to last longer. SO TRY IT!

2) Relieves Stress: One of the most popular benefits of running for working adults is... Running is a great "Stress Relievers". Stress is something that most people love to get rid of, but unfortunately most people can't. So if you feel stress or overwhelm, try taking a break and "let-off" some steam by running. Because your body will releases "Endorphin" when you run, which makes you feel good and happy.

3) Improved Your Cardiovascular Fitness: Another major health benefits of running and jogging is, it helps to improve your cardiovascular fitness. Having good "Cardio Fitness" makes your heart stronger and efficient in pumping more high oxygenated rich blood cells to the rest of your body. This gives you more energy. And because of the increase number of red blood cells in your body, this will also help your body to facilitate the transportation of oxygen.

4) Psychological Benefits: NOT only will you benefit physically with regular running, but it will also benefit you Psychologically too! And compared to a sedentary person (a person who does not exercise regularly), you’ll achieve greater personality characteristics.

5) Burn Calories & Lose Weight: If you are sick and tired of being overweight, running regularly can help you to burn of calories - This makes you lose weight and have the perfect figure you've always wanted. So, why DO you need to spend more money unnecessary to lose weight by buying "Slimming Tea" or "Weight Loss Pills" which you know are just a gimmick. Running and jogging is easy, cheap and you can do it almost anytime and anywhere.

Related Article
- Fitness Workout - Running and Jogging

Fitness Workout - Running and Jogging

Running and jogging are forms of aerobic exercises. Both these aerobic exercises help the body to loose weight and make over-all improvements in one’s health. It provides a great cardiovascular workout, strengthens and tones your muscles. Regular jogging gives better overall physical condition as well as some other health benefits, including mental benefits such as relaxation and reduction of anxiety. Most importantly for many, running is a good way to lose weight and generally get fitter.

Regular running and jogging is a good way to improve your health and fitness. You do not need to become a marathon runner to benefit greatly from running. Many people are concerned about long-term damage to joints such as knees, ankles and hips, as a result of running. However, with good quality running shoes and a sensible approach, the risks are minimal, and the benefits of being fitter outweigh those possible risks.

You should start out at a slower pace for a few minutes if you have not warmed up already. Then you gradually increase to a comfortable speed. Once you become familiar with a few different routes, you will quickly learn the best pace for you, and also will know when to push yourself a little harder.

Timing each run is a great way to monitor improvements. Some days you may feel that you have not run so well, but the time on the clock may show that you have actually matched your personal best.

Incorporate Running and Jogging in your Fitness Plan: Run or jog for 20-35 minutes, 3-4 times a week. Aim for 10-12 miles per week.

Soy protein lowers liver disease risk

Over the last decades, the prevalence of obesity and related diseases has increased rapidly in the modern world. Obesity is a disorder of energy balance and is associated with hyper-insulinemia, insulin resistance, and abnormalities in lipid metabolism, and it is one of the most important risk factors in the development of Type II diabetes, cardiovascular disease, atherosclerosis, and certain cancers.

A diet containing soy protein may significantly reduce fat accumulation and triglycerides in the livers of obese persons, say researchers.

The positive effects of soy protein to reduce higher than normal blood cholesterol have been studied and proven in recent years. However, a study published online in Hormone and Metabolic Research showed the positive effects of soy protein isolate in obesity-related conditions such as inflammation and fatty liver disease.

Fat is metabolized in the liver, and in obese persons, the transport of fat to adipose tissue can slow down to the point that the liver becomes a dumping ground for excess fat.

Adding soy protein, in such sources as tofu and soy yogurt, appears to alleviate some of the stress on fatty livers.

Soy products help to control the cholesterol level because:
- soy is cholesterol-free
- the soy proteins reduce the cholesterol level
- most of the fats in soy products are poly-unsaturated
- soy isoflavones prevent atherosclerosis
- soy contains soluble fibers which reduces the amount of cholesterol circulating in the blood.

Health benefits of fish oil

Fish oil supplement is generally safe for anyone, it’s important to understand why fish oil is so beneficial. So why should we take it as part of a Primal lifestyle?

The secret of fish oil benefits lies in the properties of omega 3, one of the most important bioregulation component of the human body. They work like allied member of our immune system. Omega 3 have a tonic, antioxidant, corrective immunity action. It helps to normalize blood lipid levels, have a positive effect on the brain cells, decrease menace of Atherosclerosis, cardiovascular disorders (heart illness, hypertension, stroke).

Though there is a lot of information currently available that discusses the benefits of fish oil, it can be difficult to sort all of this information out. No matter if you are interested in the prevention of cardiovascular disease, arthritis, mental disorders, or simply want to get shinier hair, fish oil may be the perfect product for you.

For a healthy heart: One of the most important ways that fish oil can improve your health is through the ability of the oil to prevent cardiovascular disease. Cardiovascular disease is growing as one of the leading causes of death around the world, and therefore any food that can help further prevent this condition is important. The consumptions of fish oil has not only been found to be helpful in the lowering of triglycerides and cholesterol, but can also prevent certain heart rhythm abnormalities. Finally, fish oil intake has been found to be helpful in the prevention of hardening of the arteries, which is one of the most common causes of heart strokes and death.

Go slim, have fish oil: A research in Australia has proved that fish consumption can be used to cure hypertension and obesity. The study has discovered that a weight-loss diet which includes a regular amount of fish consumption can be quite effective.

Fish oils and joint problems, arthritis, osteoarthritis: Fish oil supplements may benefit those with joint pain, symptoms of arthritis and certain autoimmune diseases. Fish oils can decrease the severity of ankylosing spondylitis and rheumatoid arthritis. Fish oils may be helpful to people with lupus since fish oils have anti-inflammatory properties.

Fish oil to fight asthma: People who are suffering from respiratory problems like asthma should eat food containing fish oil says a research. Researchers had put a number of children on a high-fish diet while others continued with their regular diet. Results revealed that the participants who ate more fish were less prone to asthma attacks and were able to breathe more easily.

Cures cancer: Omega 3 fish oil can help prevent three of the most common forms of cancer - breast, colon and prostate. They stop the alteration from a normal healthy cell to a cancerous mass, inhibiting unwanted cellular growth and causing apoptosis, or cellular death, of cancer cells.

Healthy Hair and Nails: So far, this article has focused on the physiological benefits of fish oil. However, fish oil can also be a cosmetic aid. Research has found that high intakes of fish oil can help improve the texture and quality of hair and nails. In addition, it appears that you don't necessarily need to consume the fish oil in order to get the benefits in this area. Application of the oil to your area of choice can be just as effective as eating foods that are rich in fish oil.

For a happy pregnancy: Fish oil is good for pregnant women as the DHA present in it helps in the development of the baby's eyes and brain. It helps to avoid premature births, low weight at birth, and miscarriage.

Best foods for stronger bones

Having a strong frame is essential to your overall health and it doesn't matter what your age is. It's never too early, or too late, to take care of and protect your bones.

Besides this, a healthy set of bones is vital for good posture, balance and strength. The two key ingredients to help you develop strong bones are calcium and phosphorus. Apart from this, smaller amounts of other nutrients like vitamins, proteins and minerals are also required in a balanced manner. Although the process of developing healthy bones begins at birth, it is essential to maintain a proper diet program at all ages. Your body continues to build bone mass through your twenties. Bone is like a bank account; now is time to deposit as much as you can. This becomes particularly important after about 30 years of age or following menopause in women when the bone density reduces drastically.

What you eat plays an important role in determining your bone health. Specifically, consuming adequate amounts of calcium (1000 mg for adults ages 19-50) and vitamin D (200 IU for adults ages 19-50) is essential for strong bones. Magnesium and vitamin K are also important for bone health. Here are some "super foods" to help you boost your bone density at any age.

Milk: Undoubtedly, the best source of calcium required for proper bone growth. Eight ounces of fat-free milk will cost you 90 calories, but provide you with 30% of your daily dose of calcium. Choose a brand fortified with vitamin D to get double the benefits. This is because it has high calcium content without the added fat, which promotes the easy absorption of calcium by the body. In addition to calcium, milk also provides other essential nutrients required for optimal bone health like Potassium, Magnesium, Riboflavin, Phosphorus and Vitamins D, A and B12.

Yogurt: Most people get their vitamin D through exposure to sunlight, but certain foods, like yogurt, are fortified with vitamin D. One cup of yogurt can be a creamy way to get your daily calcium. Stonyfield Farms makes a fat-free plain yogurt that contains 30% of your calcium and 20% of your vitamin D for the day.

Cheese: cheese will meet about 30 percent of your daily recommendation for calcium. Add a slice to sandwiches, salads, or enjoy as a snack with crackers.

Eggs: Though eggs only contain 6% of your daily vitamin D, they’re a quick and easy way to get it. Just don’t opt for egg whites—they may cut calories, but the vitamin D is in the yolk.

Sardines: This fish has very high levels of calcium and Vitamin D - both of which play a critical role in bone development. As per dietary standards, eating three ounces of canned sardines is almost equal to the calcium obtained from a cup of milk.

Salmon: Salmon is yet another vital food component for healthy bones. This is due to the presence of large amounts of omega-3-fatty acids, calcium and vitamins. On an average, a three-ounce piece of salmon provides more than 100 percent of your regular Vitamin D requirement.

Spinach: Don’t eat dairy products? Spinach will be your new favorite way to get calcium. One cup of cooked spinach contains almost 25% of your daily calcium, plus fiber, iron, and vitamin A.

Orange juice: Oranges are must-haves for healthy bone growth as they are loaded with beneficial nutrients like vitamins, minerals and calcium. They can be especially used by individuals who have intolerance to lactose and cannot obtain their daily calcium requirements from dairy products. Hence, try incorporating more oranges in your daily diet to help your bones become stronger and healthier.

Nuts and seeds: There are different ways by which nuts and seeds can help you bolster bone growth. Besides being high in calcium, walnuts, almonds and flaxseeds are packed with minerals and omega-3-fatty acids. The presence of potassium in certain nuts like almonds and peanuts also help to protect loss of calcium via urine.

Pain Fighting Foods

Chronic pain can really deter you from doing even your routine activities. Anyone who suffers from any kind of chronic pain can surely tell you how difficult it is sometimes to get up from the bed in the morning because back or knee or neck has 'pins' in it.

Medication containing codeine can cause addiction after just three days of use.

So, to avoid reaching for a painkiller next time you experience mild to moderate pain, why not eat a pain-fighting food instead?

When pain strikes, certain foods are equipped with pain-soothing properties, like anti-inflammatory, anti-oxidants and natural pain relievers, which help you battle the pain the natural way.

Take a look at our round-up of the best foods for pain relief lurking in your fridge...

Salmon, Mackerel and Herring: You probably already know that the omega-3 fatty acids found in fatty fish are good for your heart because they have anti-inflammatory properties. But you might not have realized that they can also fight inflammation in other parts of your body and therefore help reduce pain.

Whole grains: Whole grains are rich in fiber, therefore filling. Once you have a stomach full, you are not inclined to eat wrong stuff and you manage your weight. Also, whole grains are a good source of magnesium, a mineral that has been shown in animal studies to short-circuit muscle pain. Include ragi, bajra, jowar puffs in your snacks. Have mixed atta for your rotis. You can even soak the grains, even wheat, overnight and have a chatpata snack adding onion, tomato and masala to steamed grains.

Turmeric: Another popular pakistani spice is turmeric. Also a ginger family member, it's powder is used in all vegetables and curries. It contains curcumin that helps nip pain

Ginger: While fresh ginger has been used for centuries to treat everything from colds to upset stomach, the University of Georgia recently found it can also reduce muscle pain after exercise by 25 percent. Ginger is the best pain killer having analgesic properties like the popular ibuprofen. It contains a quartet, gingerols, paradols, shogaols, and zingerone which are active ingredients to reduce pain. Drink ginger tea in monsoons and winter to get relief from that recurring pain.

Olive oil: One anti-inflammatory, pain-busting food to try is olive oil, which may help with long-term relief of pain and inflammation. It is rich in antioxidant polyphenols that help reduce common pain-causing mechanism in the body. Olive oil is also a good substitute for butter, which is high in saturated fat, that erodes bone strength and trigger pain. But use it carefully as it has 120 calories per tablespoon.

Nuts: Almonds, walnuts are great source of omega 3 fatty acids and anti oxidants that help in pain control. Add these nuts to your salad or just munch on a handful as an afternoon snack.

Strawberries, Blackberries, Raspberries and Blueberries: Are full of vitamin C, an antioxidant with powerful pain-reducing properties, according to research. Some studies suggest vitamin C may help people experience less pain after breaking a bone or having orthopedic surgery.

Greens Tea: An established superfood, has been shown to alleviate this sometimes debilitating disease. "There's a potent compound found in green tea, EGCG, that's been shown to block the production of molecules that can damage cartilage and bone, so it can help to alleviate arthritis pain.

Eating Habits: Can't eat but really hungry

It is possible that stomach upset might be the cause due to being overstressed, Indigestion, Irregular dietary habits, eating foods that cause excessive gas production and anxiety disorders.

In general, foods with little fiber produce very little gas. First and foremost, you need to avoid foods that make your symptoms increase. Adopting a healthy dietary practices and a good exercise regimen will also improve your intestinal motility.

Some tips to help your symptoms include:-
1. Reducing intake of hot spicy and Fat rich foods, fried foods, is very important.
2. It is better not to drink fluids with your food. Drinking fluids with meals can increase your air intake and increase gas.
3. Try eating a little more slowly. When you eat fast, you swallow extra air with your food. Try to not talk while eating. Extra air while eating can lead to belching and gas production.
4. Eating at the same time each day and eating smaller meals more frequently may be beneficial as well.
5. Try to eat a balanced diet. Foods with high fiber may initially increase gas production. However, the this will decrease over time.
6. Avoid major gas producing foods like -
- Vegetables: Onions, Celery, Carrots, Brussels Sprouts, Cucumber, Cabbage,Cauliflower, Radishes , potatoes and eggplant.
- Fruits like - Raisins, Bananas, Apricots, Prunes, dried fruit
- Carbohydrates rich foods like - Bagels, Wheat Germ, Pretzels
- Beans, peas, Green salads, brown rice and leeks

In addition to the above tips, taking probiotic supplements and activated charcoal tablets (Charcoal, Charcocaps), will help in relieving your symptoms to a certain extent.

In case, if your symptoms are not improved by the above measures, you might consult with your doctor for a examination and proper treatment.