The Many Benefits Of Running

For most people, running is exhausting, boring, and sometimes painful. However, you see today so many people running as if their lives depended on it. (That is actually true to a point.)

There are many reasons why people engage themselves in running these days. Foremost of which is to stay in shape or to reach their ideal body weight. Studies show that the potent combination of correct diet and the right exercise is the most effective method in losing weight.

running

Weight loss

For all its boring features, running is very effective in allowing a person to burn an average of 100 calories for every run mile. Biking and walking, on the other hand, only burn a fraction of these calories in the same amount of time.

While we burn around 2000 to 5000 calories every day doing nothing, running 5 miles a day burns an additional 500 calories.

The speed in running has little or no effect on the number of calories burned. Rather, it is weight that counts. A 220-pound person running an 8-minute mile burns 150 calories. A person weighing 120 pounds running the same pace burns a measly 82 calories.

Understand that a person needs an excess of 3500 calories in order to gain a pound. This means you need to burn that much number of calories in order to lose a single pound.

Overall health

Another motivation that drives runners is the health benefits they get. Running helps lower blood pressure by maintaining the elasticity of the arteries. During a run, the arteries get exercised as well, what with all the blood moving about.

Running also maximizes the lung’s potential, keeping it strong and powerful. Deep breaths force the lungs to use more tissues, but half of both are unused. Running makes the lungs use almost all of its tissues.

Running also strengthens the heart and helps prevent heart attacks. During a run, the heart muscles are exercised, thus keeping it fit and strong by itself.

The heart of an inactive person beats 36,000 more times every day compared to that of a runner. The reason is simple – the runner’s arteries are wider and blood flows smoother.

Endorphin

Most runners keep this secret to themselves: running gives an intense exhilaration and euphoria right after a run. And they are addicted to the feeling and it motivates them the most.

Science had already found out the nature of this natural high: beta endorphins. These are released by the body’s neurons intended to relieve the pain after a run. It creates a feeling of extreme happiness and exhilaration and can be so intense it often can replace other addictions to drugs, alcohol, including appetite for food.

Natural tranquilizer

There is a trend for doctors now to recommend to their patients suffering from clinical depression and other psychological disorders to try running. This is based on studies that show running as a natural tranquilizer. Patients are reported to be less tense, less confused, less depressed, and less fatigued.

Whatever your reasons for running are, it is a safe bet that it is one of the best natural disease-fighters man had discovered. What’s more, it’s free and it’s delirious as well.

 

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Black Tea Nutrition

The basis of black tea nutrition is simple but true: Antioxidants promote well-being. The more antioxidants you consume, the better to boost your body’s natural disease prevention processes.

The Camellia sinensis plant where black tea and all other “real” teas come from has leaves rich with antioxidant-acting phytochemicals called polyphenols. This means that black tea nutrition beverages are good sources of antioxidants for your body.

black tea

History records tea as long as four, nearly five, thousand years ago. According to one Chinese legend, the Emperor Shen Nung was boiling water one day when the leaves of a nearby plant fell into the pot. This created the first pot of tea.

In the new millennium, scientific evidence is supporting the link between black tea nutrition and health benefits. Besides polyphenols, black tea nutrition is also a source of several major antioxidants, including flavonoids, which could neutralize the free radicals in the body, helping to maintain healthy cells and tissues. Flavonoids are special phytochemicals found not only in tea leaves, but in apples, onions, and other fruits and vegetables as well.

The majority of flavonoids are released from the tea leaves after 2 minutes of steeping. But the amounts and potency of flavonoids you get from black tea nutrition may depend on the variety, the manufacturing process, and the brewing conditions. Other antioxidants in black tea nutrition include tannins, catechins, theaflavins, and theaburigins. All these antioxidants add to the health benefits in black tea nutrition.

In processing black tea, the leaves of the tea plant undergo four different steps. First, the leaves are harvested and allowed to wither. Afterwards, they are crushed or rolled in order to release the essential oils, polyphenols, and beneficial compounds to coat the surface of the leaves. Then, they are exposed to the air, heat, and humidity in a process called “fermentation” or oxidation, after which, they are allowed to dry.

The oxidation process causes the polyphenols in black tea nutrition to change into the chemical theaflavin, which is the reason why black tea has that brown, reddish color and brisk flavor. When theaflavins bind with other chemicals in black tea, they are transformed into theaburigins which give black tea its characteristic black or dark brown color. But more than lending black tea nutrition its color and flavor, these chemicals are also great antioxidants that help protect the arteries, thus reducing the risk of heart disease and stroke.

A recent study at the American Heart Association showed just how black tea nutrition could help reduce the risk of heart disease and stroke. Scientists have observed earlier that abnormal dilation of the arteries (a condition associated with stroke and heart failure) is caused by the lessening of nitric oxide production. Black tea apparently has an effect on nitric oxide, maintaining its normal production so the arteries begin to dilate normally.

Black tea is also said to contain fluoride, a compound that helps reduce plaque and prevents tooth decay. In addition, flavonoids in black tea nutrition partially inhibit the absorption of non-heme iron from plant food.

 

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4 Steps To Better Health

It’s possible to learn HOW to better your health in only 4 steps and this article will show you how. Each step is a bite-sized nugget of healthy living information you can actually use.

Let’s get started…

health

Step 1: Nutritional Supplements

In my opinion, they are very necessary and very beneficial- especially when combined with healthy eating habits. It’s very difficult to get all the nutrients your body needs through food alone, but combining proper nutrition with nutritional supplements is very powerful.

That being said, the one supplement everyone should be taking is a good multi vitamin/mineral. Look at it as added insurance- eating well is crucial, but now that you’re also taking a multi, you can rest assured you’re getting the nutrients your body needs.

Step 2: Nutrition

Good nutrition is SO important. You are what you eat…remember that. Make a conscious effort to gradually improve your eating habits, eating more of the good foods (nuts, berries, peanut butter, olive oil, greens, chicken, whole grains, etc.) and less of the bad foods (fried food, saturated fat, fructose corn syrup, hydrogenated oils, etc.). Reading the label of what you’re eating will tell you a lot.

You may think you lack the needed will power, but you’ll be amazed at what happens when you start to gradually improve your eating habits.

Step 3: Exercise

Exercise is the missing piece of the puzzle when it comes to better health. There are so many benefits of exercising, including stronger bones and improved libido- it’s a no brainer to start doing it. Your goal should be to exercise 3-5 times a week with a combination of cardio exercises and strength training (but no more than 1 hour per workout session).

It’s been measured that if you add 3 pounds of muscle to your body, this added muscle will burn as many calories as if you ran 1 mile. Muscle burns calories!

Step 4: Stress Management and Sleep

Stress management and getting good sleep each night round out your path to better health. Until you find a way to manage your stress, it will continue to do damage to your body. Two tips you might want to implement include prioritizing your day each morning and practicing deep breathing exercises (yes, you probably already knew this, but have you tried it?).

Getting enough sleep each night is equally important when you consider your body uses this time to repair itself. You should aim for 7-9 hours each night. Two tips you might want to implement include exercising and avoiding late night eating.

Now that you have the basics, expand on this information. Step 1 research more about Nutritional Supplements, Step 2 research more about Nutrition and so on. I guarantee after the 4 steps you’ll feel more confident about reaching your health & fitness goals.

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Eating Healthy For Vegetarians

The vegetarian way of eating can be a very healthy style of eating. The rules still apply with healthy eating, although you should add variety, balance, and moderation.

A vegetarian is someone who avoids all types of meat, whether it be hamburgers, hot-dogs, chicken, or even fish. Vegetarians are also sometimes classified by the type of food they are or aren’t willing to eat. For example, Lacto-ovo vegetarians will avoid animal flesh yet they will eat eggs and most dairy products. A Vegan on the other hand, will avoid all food that has any trace of animal origin.

healthy

Because they don’t eat meet, vegetarians will often wonder how they’ll get enough protein. Although you may not realize it, the average American actually consumes more protein than he actually needs. For the lacto-ovo vegetarian, dairy products are an excellent source of protein. Vegans on the other hand, get their protein from nuts, seeds, and soy products.

Along the lines of beans, there are several to choose from, including green or red lentils, peanuts, split peas, pinto, soy, kidney, and many more. Some of them you are already familiar, such as kidney beans in chili, re fried beans in Mexican dishes, red beans and rice, and pinto beans. Although some beans taste good as they are, others are available with different flavors to help enhance their taste. Nuts are high in protein, although they deliver a lot more fat than beans, which means you should enjoy them in moderation. By having one cup of cooked beans, you’ll get the same amount of protein as eating two ounces of meat!

The nutrients of concern for vegans, who avoid all types of animal food, are vitamin B12, calcium, and vitamin D. In the average North American diet, the primary source for B12 is animals. To have an adequate intake of B12, vegans should reguarly consume vitamin B12 supplements or foods, which contain vitamin B12, such as soy products or milk.

For calcium, vegans can rely on orange juice or soy milk, as they are fortified with calcium. Beans and leafy green vegetables will also contain some calcium as well.

Although all types of vegetarians rely on simple food groups, controlling your vitamins and calcium intake is something you should always do. This is very important for eating healthy, as well as staying healthy. If you control what you eat, you’ll have many years of healthy eating ahead of you.

 

healthy
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10 Fun Ways To Become More Active – Every Day

You know you should be getting some sort of exercise, you know of all the health benefits that come with a more active lifestyle. You’ve tried the whole Gym thing, but it just wasn’t for you. The temptation to just sit in front of the TV, to curl up with a good book, or to spend a little extra time at your computer is just too big. Who wants to head to the gym right now anyway?

There are many other options to get more active that don’t include jogging, weight lifting or other “traditional” ways to work out. Here are a few ideas to get you moving

active

1) Chase your Kids around the Yard
You’d be surprised at how much of a work out you’ll get playing catch with your kids. Time will fly while you are having fun and your children will enjoy the extra time with you. Just get out there and play.

2) Turn up the Music and Dance around the Living Room
While you’re dusting, putting up dishes, straightening up the kids’ rooms, or after you’ve been sitting around for too long, just play some of your favorite upbeat music and dance around in the house. Not only will you get your heart rate up, but you’ll also have more fun doing some of those chores.

3) Plant some Flowers
When the weather is nice, just get out there and plant some flowers. Or you could start a little vegetable garden, trim some hedges, cut the grass, or plant a tree. You get the idea. Just get out there, enjoy the sunshine and fresh air, and play in the dirt. Yes, this actually counts as exercise in our book.

4) Go for a Walk with a Friend
Take a walk and invite a friend to come along. I’ve had some of the best conversations while on a walk. Getting to chat with a friend makes the time fly by and before you know it you’ve been walking for 30 minutes.

5) Listen to some Music or an Audio Book while You Walk
Again, keeping your mind on something else will make the time fly by and you’ll get some extra fun out of your walk. You may even want to consider getting an MP3 Player. You can easily add what you want to listen to and go for your walk.

6) Sign up for a Yoga or Pilates Class
Consider starting a yoga or Pilates class. Both of these workouts are pretty low impact and won’t leave you sweaty and sore (mostly). You may also enjoy meeting some new people in the class.

7) Take some Dance Lessons with your Partner
Ok, here is the tough part: Convince your partner to take some dance lessons. Dancing will give you quite the workout and it’s just plain fun and of course romantic. Think about all your options here. You can pick from anything from Ball Room Dancing, to Line Dancing, to Latin etc. Pick something that sounds fun to you and go for it. You’ll enjoy the extra one on one time with your partner as well.

8) Go for a Swim at Your Local YMCA or Aquatic Center
Swimming makes for some great exercise. It is low impact and easy on your joints. Start by swimming a few laps, or play in the pool with your kids.

9) Go for a Bike Ride
Take the entire family on a bike ride. You can ride through your neighborhood in the evenings or plan a longer trip for the weekend. Pack a picnic for extra fun and start peddling.

10) Go for a Hike
Look for some hiking trails in your area and go for a hike. This could be a fun activity for you and a friend, or take the entire family along. Start with some easy trails and work yourself up to some longer or steeper trails.

Go ahead, pick one or two of the activities and get moving. I’m sure you’ll come up with plenty of versions of your own. The most important thing is to find something you enjoy, so you’ll stick with it. Get out there and get moving today.

active
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2 Ways to Start Burning Fat Quickly

1. Start Exercising first thing in the morning.

As soon as you wake up in the morning workout for at least 30 min to an hour. Studies show that working out in the morning has been shown to burn up to 3x as more fat as opposed to working out at any other time during the day.

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Here’s Why:

During the day your body’s main source of energy is the carbohydrates that you get from eating your meals. As you sleep at night for 6 hours your body uses up all those carbohydrates as energy for various bodily functions that go on even while you sleep. When you wake up in the morning your body doesn’t have any carbohydrates as energy to use and it will look to burn body fat instead for energy.

For you to take advantage of this morning fat burning opportunity you have to exercise first thing in the morning. Don’t eat breakfast because if you do you’ll just give your body some carbohydrates as a source of energy instead of the body fat that you want to burn for energy.

Another great thing about working out first thing in the morning is that your metabolism gets revved up after your morning workout. Morning workouts keep your metabolism elevated throughout the day. An elevated metabolism throughout the day only means that you’ll burn more calories and lose more weight. If you workout at night you may still burn fat while you workout but as soon as you go to sleep your metabolism will slow down and you’ll miss out on all the extra fat that you can burn during the day if you had exercised in the morning. When you sleep your metabolic rate is always at its slowest.

Other reasons why its good to exercise first thing in the morning is that you get the workout out of the way, and working out in the morning will also reduce your level of stress throughout the day.

Advanced Tip: Want to burn even more fat? Add another workout to your daily routine 4-6 hours after your morning workout. Keep your already high metabolism higher by adding a 2nd workout during the day.

If you’re seriously thinking about adding a 2nd workout to your daily routine then try to do your cardio workouts in the morning. Mostly fat calories are burned doing cardio at a moderate intensities. Make your 2nd workout of the day a workout with weights. Mostly carbohydrate is burned doing weight-training workouts. The muscle that you build from weight training will also help you burn fat. 1lb of Muscle burns 50 calories a day or 1lb of fat every 70 days. Not only will you be burning more calories, you’ll look better – whatever your weight is.

2. Eat Breakfast

Another way to keep your metabolism revved up all day long is to eat breakfast. After you workout in the morning as discussed earlier, just have breakfast and you’ll give your body the perfect 1-2 combination to jump start your metabolism.

Eating breakfast in the morning is what gets your metabolism started. Don’t skip breakfast and wait until mid-morning or afternoon to eat, your metabolism will run slower causing you not burn any extra fat.

Think about this way-Your metabolism is a fireplace that’ll burn fat all day long for you if you operate it correctly. When you eat breakfast you are basically throwing a log onto that fireplace to get it started burning fat.

Eating breakfast will help stop those cravings you may have later on in the day and along with working out in the morning, eating breakfast will also keep you energized throughout the day and lower stress levels.

Advanced Tip: Instead of eating only 2 more meals during the day like lunch & dinner, try to eat 4-5 more small mini-meals spaced 2-3 hours apart during the day. Remember the fireplace? By eating these mini-meals you’ll be throwing just the right amount of “wood” on the fireplace to keep your metabolism burning calories throughout the day. Don’t shut down your metabolism by eating big lunches or dinners, keep that metabolism of yours burning fat all day long.

Morning Checklist

  • Workout for at least 30min after waking up in the morning
  • Eat a healthy breakfast
  • Burn fat & lose more weight during the day

Use these 2 tips to reveal that six-pack, fit into that dress for an upcoming event like a wedding or reunion, or to impress that special someone. Whatever your fitness goal is these 2 tips above will surely help you reach them.

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The Healthiest Foods You Can Get

The following is a list of the healthiest foods that you can get. This will help you get an idea as to what foods are the best for your body.

 healthiest foods

Fruits

Apricots
Apricots contain Beta-carotene which helps to
prevent radical damage and also helps to protect
the eyes. A single apricot contains 17 calories,
0 fat, and one gram of fiber. You can eat them
dried or soft.

Mango
A medium sized mango packs 57 MG of vitamin C,
which is nearly your entire daily dose. This
antioxidant will help prevent arthritis and also
boost your immune system.

Cantaloupe
Cantaloupes contain 117 GG of vitamin C, which is
almost twice the recommended dose. Half a melon
contains 853 MG of potassium, which is nearly
twice as much as a banana, which helps to lower
blood pressure. Half a melon contains 97 calories,
1 gram of fat, and 2 grams of fiber.

Tomato
A tomato can help cut the risk of bladder, stomach,
and colon cancers in half if you eat one daily.
A tomaton contains 26 calories, 0 fat, and only
1 gram of fiber.

Vegetables

Onions
An onion can help to protect against cancer. A
cup of onions offers 61 calories, 0 fat, and 3
grams of fiber.

Broccoli
Broccoli can help protect against breast cancer,
and it also contains a lot of vitamin C and beta-
carotene. One cup of chopped broccoli contains
25 calories, 0 fat, and 3 grams of fiber.

Spinach
Spinach contains carotenoids that can help fend
off macular degeneration, which is a major cause
of blindness in older people. One cup contains
7 calories, 0 fat, and 1 gram of fiber.

Grains, beans, and nuts

Peanuts
Peanuts and other nuts can lower your risk of
heart disease by 20 percent. One ounce contains
166 calories, 14 grams of fat, and over 2 grams of
fiber.

Pinto beans
A half cut of pinto beans offers more than 25
percent of your daily folate requirement, which
protects you against heart disease. Half a cup
contains 103 calories, 1 gram of fat, and 6 grams
of fiber.

Skim milk
Skim milk offers vitamin B2, which is important for
good vision and along with Vitamin A could improve
allergies. You also get calcium and vitamin D as
well. One cup contains 86 calories, o fat, and 0
fiber.

Seafood

Salmon
All cold water fish such as salmon, mackerel, and
tuna are excellent sources of omega 3 fatty acids,
which help to reduce the risk of cardiac disease.
A 3 ounce portion of salmon contains 127 calories,
4 grams of fat, and 0 fiber.

Crab
Crab is a great source of vitamin B12 and immunity
boosting zinc. A 3 ounce serving of crab offers
84 calories, 1 gram of fat, and 0 fiber.

 

 healthiest foods
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Changing How You Eat

As you may know, not fueling up with the right nutrients can affect how well your body performs and your overall fitness benefits. Even though healthy eating is important, there are myths that hinder your performance if you listen to them.

Below, you’ll find some myth busters on healthy eating.

you

1. Working out on an empty stomach.

If you hear a rumbling noise in your stomach, the rumbling is trying to tell you something. Without
listening to them, you are forcing your body to run without any fuel. Before you exercise or do any physical activity, always eat a light snack such as an apple.

2. Relying on energy bars and drinks.

Although they are fine every once in a while, they don’t deliver the antioxidants you need to prevent
cancer. Fruits and vegetables are your best bets, as they are loaded in vitamins, minerals, fluid, and fiber.

3. Skipping breakfast.

Skipping breakfast is never a good idea, as breakfast starts the day. Your body needs fuel as soon as possible, and without it, you’ll be hungry throughout the day.

4. Low carb diets.

Your body needs carbohydrates for your muscles and the storing of energy.

5. Eating what you want.

Eating healthy and exercising doesn’t give you an all access pass to eat anything you want. Everyone
needs the same nutrients whether they exercise or not, as well as fruits and vegetables.

6. Not enough calories

Although losing weight involves calories, losing it too quickly is never safe. What you should do, is aim for 1 – 2 pounds a week. Always make sure that you are getting enough calories to keep your
body operating smoothly. If you start dropping weight too fast, eat a bit more food.

7. Skip soda and alcohol.

Water, milk, and juice is the best to drink for active people. You should drink often, and not require on thirst to be an indicator. By the time you get thirsty, your body is already running a bit too low.

Changing how you eat is always a great step towards healthy eating and it will affect how your body performs. The healthier you eat, you better you’ll feel. No matter how old you may be, healthy eating is something you should strive for. Once you give it a chance, you’ll see in no time at all just how much it can change your life – for the better.

 

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3 Ways You Can Boost Your Immune System And Stay

Would you like to boost your immune system so that you can stay healthy and well this year? Here are three basic steps you can take to ensure that your immune system is in tip-top shape.

Step One is to drink plenty of water. Your immune system requires lots of fresh, pure water to function properly. This is especially true if you are already sick, but drinking plenty of water can also help you stay well.

immune system

A general rule of thumb is to take your body weight and divide it by two. You should drink at least that many fluid ounces of water per day. For example, a 150 pound man should drink at least 75 fluid ounces of water per day.

Step Two is to take the right supplements. Glyco-nutrients and phyto-nutrients are both essential supplements to take to boost your immune system. Other supplements proven to help your immune function are certain vitamins, antioxidants, colostrum, etc. As with all nutritional supplements, you’ll want to ensure that you take top-quality ones, so they will do your body some good.

Just throwing a scoop of glyco-nutrient powder in your meals can go a long way to ensuring your immune system is functioning properly.

Step Three is to eat a basic healthy diet. Avoid sugars and refined foods, as they depress your immune system. Eat plenty of fresh fruits and vegetables.

immune system
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14 Signs That You Need to Improve Your Body

Whether it’s making promises to lose weight or to exercise more, resolutions have long been a traditional aspect of ringing in the New Year and body improvement seems to be top of the list.

For most, health and appearance can be at the top of the list in a relentless pursuit of thinness – a quest that all too often results in low self-esteem, body-image disturbances or an eating disorder.
“Many women obsess over body size and weight and develop distorted body images partly as a reflection of low self-esteem,” says Adrienne Ressler, national training director for The Renfrew Centers. Body-image problems range from mild dissatisfaction to severe body-hatred.

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Some of the common warning signs that indicate that a person may be suffering from body-image problems include:

  • Is unable to accept a compliment.
  • Lets mood be affected by how she thinks she looks.
  • Constantly compares herself to others.
  • Calls herself disparaging names – “fat,” “gross,” “ugly,” “flabby.”
  • Attempts to create a “perfect” image.
  • Seeks constant reassurance from others that her looks are acceptable.
  • Consistently overestimates the size of her body or body parts.
  • Believes if she could attain her goal weight or size, she would accept herself.
  • Allows her drive for thinness to supersede all of life’s pleasures or goals.
  • Equates thinness with beauty, success, perfection, happiness, confidence, and self-control.
  • Compartmentalizes the body into parts – (thighs, stomach, buttocks, hips, etc.) rather than feeling connected to the whole body.
  • Has an ever-present fear of being fat – even if she is slim.
  • Has an overriding sense of shame about her self and her body.
  • Focus on the day-to-day decisions to get good, tasty fuel and fun physical activity, have friends, express yourself. These are key elements of physical and emotional well-being!
body
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