Knowing Your Nutrients’ Colors: Six Colors You Should Know

During the spring and summer, it is the perfect time to pick up fresh produce. The good news: you can select them by color!

What is the significance of color to our delicious fruits and vegetables? It’s healthier than you think!

The following are the fruits/vegetables’ nutrient colors:

Dark Green

• Contains many beneficial nutrients (i.e. folic acid, minerals, and fiber)
• Vegetables (i.e. kale, spinach, and broccoli) contain antioxidants. Antioxidants may assist in cataract prevention, macular degeneration in the eyes, and artery clogging in the neck.

NOTE: If the green vegetable is darker, then it is much more nutritious.

Red/Pink

• Contains lycopene, an antioxidant that aids in fighting heart disease and some forms of cancer
• Watermelon, papaya, and tomatoes have a variety of tastes–they share a common goal!

Blue/Dark Purple

• Fruits and vegetables in this color category consists of anthocyanins, a pytonurtrients (plant nutrients)
• Aids in protecting against carcinogen (cancer cells) and may aid in preventing heart disease
• Examples of blue/dark purple fruits and vegetables: plums, purple grapes, beets, and blueberries

White

• A variation of white-colored vegetables (i.e. garlic and onions) are rich in allicin (a phytonutrient that may aid in lowering blood pressure and cholesterol
• Light green fruits (i.e. grapes and pears) contain polyphenols, which may reduce the risk of some forms of cancers

Black/Dark Red

What does black beans, red beans, and kidney beans have in common?

• They all contain protein, iron, and calcium
• Although black beans provide more fiber and calcium, red beans have more iron

Orange/Deep Yellow

• Contain Vitamin C, minerals, and beta-carotene, an antioxidant which aids in boosting the immune system.
• Orange fruits contain folate, which may aid in reducing the risk of heart disease.
• Examples: oranges and sweet potatoes

 

Have you ever thought about these fruits and vegetable color as being a healthy benefit? Share your thoughts and comments in the comments box.

Next Posting: The Benefits of Spinning

Nothing would be more tiresome than eating and drinking if God had not made them a pleasure as well as a necessity. ~Voltaire

Exercises That Will Firm Your Butt (Video)

Attention Ladies (and/or Gentlemen): Looking for ways to tone different parts of your body, especially your gluteal area (in other words, the butt!) Guess what? I have great news: There is hope in getting that firm butt that you’ve always wanted!

Here is a video that I found on different exercises to get the firm gluteal area:

Did you find this video very helpful? Share your thoughts and comments in the comments box.

Next posting: Knowing Your Nutrients’ Color: Six Colors You Should Know

Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato

Whey Protein Shakes: Are They Necessary?

Craving that thick, milky drink that goes through the straw in a very slow rate? That drink sounds like a milkshake, right? Yes, for the most part. But there is a different type of shake that most of us are not visualizing drinking. This is more on the healthy side—like a protein shake!

The majority of us can acquire the proteins that we need by just consuming foods. Approximately forty-five to fifty grams of proteins each day should be consumed by healthy adults.

For those exercise buffs, of course, you are likely to need more protein from any source than people that live a sedentary lifestyle.

Before we get into the whey protein shakes, what are protein shakes? Protein shakes are usually consumed by athletes that require nourishment after their workouts. They can range from one-hundred percent protein to mainly carbohydrates with additional protein and fat. In protein shakes, there are a variation of flavors that come in either a powder form or ready-to-drink packages, as in cans and/or foil packs.

There are many methods of choosing a protein shake; it really depends on your health goal(s). For example, if your goal is to lose weight or body fat, it is best to change to a protein shake that is mainly protein, lower carbohydrates and a small amount of fat. Here is the catch–the shake should be more than fifty percent protein. Protein shakes can contain different protein types, as in milk, whey, casein, egg, soy, and rice.

You should be getting protein in every aspect of your diet. However, you can supplement with a whey and casein combination; just make sure that you are not lactose intolerant, since these are milk sources.

Whey Protein Shakes

Speaking of whey protein shakes, adding it to your diet can actually aid in weight loss. According to the Journal of Nutrition and Metabolism, the 2008 edition, people that took a whey protein supplement actually lost more weight and kept their lean muscle mass more than the people on the same diet minus the whey protein shakes.

The recommendation for women is to eat between 1,800 and 2,400 calories a day to maintain weight and for men to eat between 2,400 and 3,000 calories, according to the U.S. Department of Agriculture.

Supplementing a Meal

As for replacing your meal with a whey protein shake, substituting one meal a day with this shake can assist in weight loss. The catch: avoid a meal that is calorie-rich and high in carbohydrates; replace them with a low-calorie meal. However, you have to continue to eat wholesome foods to make sure that an efficient intake of vitamins, minerals, and fiber are fulfilled. In fact, whole food sources should be your first option before selecting a whey protein shake diet.

Consult your physician prior to consuming the whey protein shake diet.

What is your experience with consuming whey protein shakes? Please feel free to share your thoughts and comments in the comments box.

Next posting: Exercises That Will Firm Your Butt (Video)

When diet is wrong, medicine is of no use. When diet is correct, medicine is of no need. ~Ayurvedic proverb

What is Body Mass Index and How is it Measured?

Many times when we read anything about the amount of fat that is present on our body, the question comes up, such as how much do we really have and how is it really measured. So, what is this method?

The method of measuring the amount of body fat is referred to as Body Mass Index, or BMI. What is this? This is when your weight in kilograms is divided by the square of your height in meters. However, your body fat is not measured in a direct manner, but according to some studies, it has demonstrated that the body mass index is in correlation with more direct methods of body fat, which is measured by either folding the skin and its thickness, bioelectrical impedance, densitometry, or underwater weighing, just to name a few. BMI is often associated with a variety of diseases and conditions dealing with metabolism, which is often the result of a more direct approach of measuring body fat. In essence, this is a very cost-efficient way of screening in terms of weight category, as in determining what is categorized as being underweight, normal/healthy weight, overweight, and obesity.

In what ways is Body Mass Index utilized?

Body Mass Index can be utilized as a screening tool, however, it is not used to rule out any diagnosis that is related to body fat or your health status. In order to determine whether or not BMI is a health risk factor, a healthcare provider will have to conduct a very thorough physical examination, which may include everything from skinfolding thickness measurements, diet assessments, to examining the amount of physical activity and other health screening measures.

Classification of BMI

The following is how your body mass index is classified:

Below 18.5-Underweight

18.5-24.9-Normal/healthy weight

25.0-29.9-Overweight

30.0-Above-Obesity

How do we calculate the Body Mass Index?

If you are very curious about knowing your body mass index, then here are couple of the formulas that are used in determining your body mass, which is the same for adults and children:

Metric Calculation

BMI=(weight in kilogram)

————————–

height in meters2

Example: Weight: 70 kg, Height: 170 cm (1.70m)2

BMI= 70 kg

———

1.70m2

BMI= 70 kg

———

          1.70 x 1.70

BMI= 70 kg

———–

2.89

BMI= 24.22

Imperial Calculation (U.S.)

Example: 123 pounds, 5’5″ (65 inches)

BMI=(weight in pounds x 703)

——————————–

height in inches2

BMI= 123 x 703

————–

65 x 65

BMI=86469

———-

4225

BMI= 20.47

Knowing your BMI is very crucial in determining your health status. It can also be a meaning of changing your lifestyle in a healthy and safe manner, as in increasing your physical activity, eating healthier and everything in between.

Did knowing your BMI have a huge impact on your lifestyle? Please feel free to share your thoughts and comments in the comments box.

Next posting: Lactic Acid and Its Impact on Your Body

To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear. ~Buddha

        

Preventing Those Sore Muscles When Exercising

Many of us like to have that good workout in order to benefit our bodies. However, sometimes we can overdo our exercising regimen, resulting in having very sore muscles. This reduces some of our activities–in terms of being very active. Guess what? There is hope for those sore muscles–we can prevent them! The following are some tasks that we can do to prevent these muscles from becoming sore:

• Adopt a proper diet, which should feature staying hydrated. If we have sore muscles from very rigorous exercising, as in weight training, then our muscles are developing some strength. When we are exercising, we really need plenty of water and plenty of protein. The goal here is to take in approximately one gram, or 0.035 oz of protein a day for every pound of lean body mass that we have (I will explain that in the next blog). One thing that I must add: we should consume plenty of water not only during workout but throughout the day. Our muscle need water in order to function properly and our body need this element to repair the muscles.
• Think about taking vitamins, anti-oxidants, and other types of supplements. The muscles need very specific vitamins and minerals just for repairing them as we conduct these workouts; preparing our body with the proper supplements will aid in these strenuous exercising workouts
  • Vitamin C and antioxidants have been very beneficial in aiding for the prevention of muscle soreness. Good sources of Vitamin C are citrus fruits, guavas, just a name a few and good sources of antioxidants are blueberries and green tea.
  • Protein supplements are very beneficial in terms of building up our muscles. Proteins can be found in natural sources as in chicken, eggs, and yogurt, just to name a few. Another alternative in getting protein is by sprinkling some protein powder in your drink, as in a smoothie or a shake.
• Tart cherry juice is another great source to drink for the prevention of sore muscles. It includes a significant amount of antioxidants. This sour cherry juice (it has to be 100%) can be found in the majority of health food stores and/or major grocery stores. This juice should not be a mixture; it should be absolutely 100 percent tart cherry juice,

Although there are many different ways in preventing sore muscles as a result from exercising, follow these few tips and you will reduce the chances of having sore and stiff muscles. Until then, keep that workout going!

What measures do you take to prevent sore muscles during a workout? Please feel free to share your thoughts and comments in the comments section.

Next posting: What is Body Mass Index and How Is It Measured?

Each of us must work for his own improvement, and at the same time share a general responsibility for all humanity.~Marie Curie

Benefits of Sports Nutrition

Whether you go to live sporting events or watch them on TV, these sports talents look so healthy and vibrant. But what is their secret to having vibrant bodies? Most people can agree that it takes some exercising and healthy eating.

What are the benefits of sports nutrition?

As many sports-oriented people know, one of the requirements of sports nutrition is having a substantial amount of nutrients to boost up your energy while doing many sports activities. Sports people’s energy level decreases much faster than the average person does; therefore additional nutrients are needed.

If you are an athlete and/or sports-oriented, then you will lose a massive amount of fluids during the period of exertion and as a result, dehydration often occurs. You may also experience being very tired and thirsty, which may be impossible (or almost impossible) to perform physically. If you are unable to perform physically, then it may have a negative impact on your daily activities.

In the world of sports nutrition, your diet should be based on variations, as in age, size, fitness level, and the type of sport that is being performed. Before going on any type of diet, as with anything else, if you are involved in sports, you should consult the doctor about the type of foods that should be consumed.

Over time, when you visit a fitness club and perform a workout, massive amounts of fluid are lost. For example, when you are sweating quite a bit, you will lose the water that was in the body. This is the reason that water plays a very essential role in sports nutrition. Water makes up approximately sixty percent of body weight.

Since the body cannot produce or collect a large amount of water, fluids must be replaced that was lost during the workout or practicing session, which usually exceeds the typical eight glasses of water a day. Otherwise, the body will become dehydrated.

You should maintain a diet that is well proportioned and well-balanced. The proper blending nutrients should include carbohydrates, proteins and fats. Carbohydrates, proteins, and fats play a pivotal role in terms of energy and sports performance. Many people know that carbohydrates are the most important nutrient, which makes up approximately sixty to seventy percent of the calories that are in the body. A few examples of foods with carbohydrates are fruits, vegetables, breads, and cereals.

Protein is another important part of sports nutrition. This nutrient gives nearly a minimum amount of fifteen to twenty percent of everyday energy, which is also for muscle and tissue building. Foods that contain proteins are dairy products, eggs, poultry, beans, nuts, among other foods.

If you decide to participate in sports-related activities, in addition to exercising, you should consider the regimen that comes with sports. These include drinking a large quantity of water, which is the most important and have a proper diet, as in carbohydrates, fats, and proteins. (In terms of drinks, Gatorade will also work) With the proper regimen, you are more likely to become healthier, better sports performers, and more likely a happier life.

Had any benefits with sports nutrition? Please feel free to share your thoughts and comments in the comments box.

Next posting: Preventing Those Sore Muscles When Exercising

Hold yourself responsible for a higher standard than anyone else expects of you. Never excuse yourself.
~Henry Ward Beecher

How To Combat Stress With These Seven Superfoods

Happy New Year! I hope that everyone is starting 2016 off on the right track! If not, then Shame on You!

Anyway, let’s keep on bloggin’!

Blueberries, one of the superfoods

We all know that foods play a very significant role in our lives, whether to benefit our bodies and/or just to be eating, if you know what I mean (the live-to-eat type)! But do you know that there are certain types of foods that we can eat to help fight off stress? Yes, this is very true. This comes into play when we begin to adopt a healthy lifestyle and diet.

Although comfort foods may bring “comfort” to us, it is only short-lived. As a result, they are more likely to bring on more stress. If we want to nip stress in the bud, then we should choose superfoods. For those of you that are not familiar with the term superfoods, they have many health benefits due to their high amount of phytonutrient content.

The following are seven superfoods that can help combat stress:

Orange: This is one of the most common superfoods that can combat stress. It has a significant amount of antioxidants, in particular Vitamin C, which limits physical as well as psychological impact of stress. According to different studies, especially where there are psychological challenging situations, people that were taking a proper amount of Vitamin C, were less likely to experience a high amount of stress than the people that were not taking Vitamin C. In addition, it aids your body to fight stress by regulating the primary stress hormone, known as cortisol. Also, the citrus scent that orange provides reduces anxiety and stress.

Blueberries: Like oranges, blueberries have a high antioxidant content. It also slows the aging process and protect against conditions as in heart disease, cancer, and stroke. Studies also suggest the blueberries protect the brain from stress.

Banana: Many of us like to exclude this superfood (I hope that the monkeys do read or hear this)! Banana has a high amount of potassium. During stressful situations, the potassium levels tend to be reduced in our bodies. In essence, it aids in lowering blood pressure. Not only this superfood helps relieve stress, it also has many healthy benefits. It brings relief to those of us that are suffering from constipation, heartburn, ulcers, even a hangover, just to name a few. Since a banana is very high in potassium, it is very useful in terms of controlling the nicotine withdrawal impact.

Dark Chocolate: Dark chocolate made the superfood list for combating stress. But be careful, eat this food in moderation. Besides that point, this food eases the stress emotions and lower blood pressure as well as reducing the hormones that are released by the adrenal glands, which are the source for stress. Dark chocolate boosts serotonin (regulates mood, memory, appetite, and sleep) levels in our brain, which stabilizes our mood swings. It also regulates the metabolism, reduces the likelihood of a heart attack and stroke.

Cashews: Cashews are very rich in zinc, which is the perfect solution for stress relief. In addition, low zinc levels are often connected to stress and anxiety. This nut aids in the reduction of blood cholesterol levels.

Oatmeal: This good and hearty cereal has a lot of B Vitamins, which activates the serotonin levels in the brain. Trust me, if you eat oatmeal on a regular basis, then it can serve your nervous system very well.

Spinach: Spinach has a high source of magnesium, which aids in lowering your stress levels. It also controls normal nerve and functioning of your muscles. Beside magnesium, it also contains Vitamins C and K, iron, calcium, and folate, just to name a few. It also protects our bodies from oxidative and inflammatory stress.

These are some of these wonderful superfoods that you can help you get started in combating your stress levels. By consuming these foods, you are more likely to have less stress than those that do not consume superfoods.

Has these superfoods helped you in combating your stress levels? Share your comments and thoughts in the comments section.

Next Posting: Benefits of Sports Nutrition

Everybody thinks of changing humanity and nobody thinks of changing himself.

~Leo Tolstoy

Common Myths About Yoga

When I started yoga a couple of months ago, I thought that it was the most “body-breaking” exercise that exists. As I started practicing yoga on a regular basis, my body became used to the “body-breaking” routines. Regardless of practicing yoga regularly, there are some myths about yoga that are really misleading. Here are some of these misleading myths:

• Yoga is regarded as a sport. Some people think of it as a sport due to its physical aspect. As first, I considered yoga as a sport because of the amount of stretching the body. Yoga focuses on the physical, mental, and spiritual development.

• You have to be agile to practice yoga. Although there are some yoga postures that are more difficult to perform, your body does not have to be extremely agile, except for those difficult poses. Postures should be selected according to your health condition(s). When performing these postures, try to do them to the best of your ability.

• Yoga is a woman’s exercising routine. This is not true. The majority of people that practice yoga are women. When I started yoga, I had the same thought. Every time I saw a yoga DVD or class, women were always present; there were very few men–yoga is good for men, by the way! Yoga has something to offer for anyone who is interested in learning about the physical, mental, and/or spiritual development. This should not be thought of as “for women only” or “no men can participate.”

• The physical aspect of yoga is the most important part. Yoga postures, or asanas, are the most common part of yoga, but it is not the most important part. Yoga begins with the understanding of principles such as acting in the spirit of welfare, viewing situations with a conscience, a purity or mind, contentment with self and others and selflessness.

• In yoga, the same postures should be practiced by everyone. No way! Your needs vary by their physical structures. It is advised to perform yoga postures that are tailored for you.

• It is best to practice yoga postures outdoors. Many times when you see a yoga DVD, the instructor is performing postures outdoors, usually surrounded by beautiful scenery. It is also beneficial to practice indoors. The windows can be cracked, but it is advisable to stay clear of drafts. During the summer season, it is best to keep the fans off while practicing your yoga postures.

• Burning incense is appropriate during yoga practice. Burning incense during yoga practice is only in the movies, for the most part! This is inappropriate during yoga practice. Yoga should be practiced in a smoke-free area. During meditation, the smoke will cause disturbance and loss of concentration.

As a person who practices yoga on a regular basis, doing it will make you feel the benefits. Trust me, if you are active in yoga and develop the proper understanding of its nature, benefits will be plenty to reap.

What is your experience with practicing yoga? Share your experiences and thoughts in the comments section.

Next posting: How To Combat Stress With Ten Superfoods

“Let us strive to improve ourselves, for we cannot remain stationary; one either progresses or retrogrades.”-Mme. Du Deffand

Integral Yoga: The Basics

When I first started out doing yoga, I thought of it as being a very broad term that referred to meditation of the body. How wrong was I? Partially right and partially wrong! There are many different aspects of yoga. One of them is Integral Yoga.

What are the basics of Integral Yoga?

Integral Yoga is the process of the unity of every part of you having connection with the Divine. This process also involves the transmutation of every harsh element into a state of harmony of greater divinity, being existent, and consciousness.

With the exception of the paths of the Natya Yoga, the greater portion of yoga focuses on a single perspective of the Being. It also focuses on the liberation state or transcendence.

The purpose of Integral Yoga is for you to make changes to the whole Being. Due to this transition, there fare several elements of your physical, mental, vital, psychic, spiritual makeup, and the meaning of your transformation. These transformations are more detailed in Sri Aurobindo, who was a Bengali philosopher.

Integral Yoga has two parts: a spiritual realization of God and Transcendence, or Enlightenment and Transformation of the Inner and Outer Nature. As a result of these two actions, you are fit enough to embody a divine consciousness, and becoming a part of divine work.

In this type of yoga, it involves these faculties: physical, vital, and mental.

Physical: From the physical perspective,this is not rejected. However, it must be changed and become spiritual through the Integral Yoga practice. This is a necessity not only to transform physical habits and your conscious, but also plunge into the subconscient of lower Unconsciousness. In this category, this is where the source of many programs lay dormant.

Vital: Vital focused more on the various conditions,as in desires, dislikes, likes, and emotions that tells your motives and actions. In the case of Integral Yoga, it is imperative to change from self-centered desires and revolts to make a complete change for yoga.

Mental: This refers to the concepts of the mind as well as cognitive. If you do not focus on the negative aspects of different subject matters in your life, then your way of thinking can be converted into the Divine. This also includes understanding and aspiration.

In addition to the faculties of the Integral Yoga, it also includes three different Beings: Outer, Inner, and Psychic.

The Outer Being talks about the superficial and the limitations of the existence of physical, mental, and vital. Our everyday experiences during our lifetime are also the focus of this Being. In Integral Yoga, this being goes deeper besides on the conscious level to the Inner Being, which focuses more on the spiritual realization.

Like the Outer Being, the Inner Being’s main perspectives are on physical, vital, and mental. However, the conscious level is larger and more subtle. Also, the realization is very important for any achievement of this realization to become higher.

The objective of Integral Yoga is to move in the inward direction in order to learn about the Psychic Being. The Psychic Being can allow a huge transformation in the Outer Nature. This in not all to this Being. It is also the pivotal part of the process, which is ongoing in life, as in allowing us to connect with our inner spirit, or Divine Essence.

To make a very long story short, Integral Yoga is a very comprehensive type of yoga. As with any other aspects of the yoga practice, it takes perseverance and patience to become very successful.

If you practice Integral Yoga, what is your experience? Please feel free to share your thoughts in the comments section.

Next posting: Common Myths about Yoga

“It does not matter how slowly you go so long as you do not stop.”
-Confucius

Is Laughing a Cure for Our Daily Dilemmas?

Everybody heard that the best type of medicine is laughter. Well, it is true! As we see it, it makes us feel really vibrant, as in lowering blood pressure and the relaxation of muscles. Laughing has many positive benefits with the human body. But how come?

Not many of us heard of the laughter therapy for patients. The purpose of this type of therapy is for patients to reduce the everyday stress. Not only laughing is calming to the mind, body, and soul, but it also makes room for positive and clearer thoughts. It is also beneficial in having a functional relationship with other people. Of course, this therapy is contagious due to laughter (in a good way!). The good thing about laughter: no medication is needed!

In terms of the circulatory system, laughing does the heart good. It boosts circulation and improves oxygen and nutrient distribution to tissues all over the body. Having a sense of humor is good because it reduces blood pressure. According to a study, women benefit more from having humor than men. It’s so contagious that the heart is strengthened each time a person laughs.

Who would have ever thought that laughing helps the immune system? Almost nobody! Laughing boosts the activity and number of natural killer cells that attack these cells that are infected and various types of cancerous and cells that have tumors. In addition, it helps the T-cells, which remains inactive until an event triggers them. Surprisingly, it works!

Respiratory issues in our bodies are one of the most problematic areas because it deals with the breathing process. Once again, laughter to the rescue! Many of us that suffer from asthma (fortunately, I do not suffer from asthma) and head colds on a regular basis can also gain relief from laughter. In this case, it increases the immunoglobulin A concentration, which is present in our saliva. It also exercises the lungs for the diaphragm as well as releasing more air from the lungs. As a result, it clears out the lungs. It is also good for emphysema sufferers and people with sinus problems. Since I do suffer with sinus problems, I found that laughing releases the pressure from my sinus area.

The body part is very essential to the entire body. That is the muscle. What can laughing do for the muscles? Well, when people are “in stitches,” this gives the muscles a break from working to overexertion. Also, laughter therapy allows the muscles to relax after it begins to become less active. Therefore, when we make a hearty laugh, our muscles are winding down for a thorough relaxation!

So, if anyone feels down and out about the everyday issues that take place in our lives, then just take a visit to the Comedy Store or The Laugh Factory, or even watch any comedy shows. Trust me, you will feel much better. Just let out that laugh! Ha! Ha! Ha!

Do you have a great experience with laughter? Share your thoughts in the comments section.

Next posting: Integral Yoga: The Basics