Colon Cleansing Naturally

Nature intended for your colon to eliminate waste material and bacteria and absorb water and mineral salts while maintaining fluid and electrolyte balance. A colon that cannot perform these functions properly, due to impacted fecal matter creates extra toxins that spread across the body through the absorbed fluids.

Many health problems, including abdominal pain, constipation and lack of energy, can be related to an unhealthy bowel caused partly or largely by eating and drinking products that form a lot of built up waste inside the colon. People consume large amounts of toxic substances daily, including caffeine, sugar, white flour, aspartame, microwave-cooked food, hydrogenated fats and deep fried foods, which results in pounds of unwanted matter forming in colon.

To get rid of these unwanted accumulations colon cleansing is a natural and easy way. There are many colon cleaning changes you can introduce to your lifestyle that you can try right away.

To start the colon cleansing process, you must make certain amendments to your diet. Our diet is generally now full of food which has been changed in many ways from what nature intended. Improvements in nutrition often bring adequate results alone, and the colon starts cleansing naturally. To begin colon cleansing, you must take adequate amounts of fiber, 25-30 grams daily, dissolved in water or in food.

Drinking water is essential for a healthy colon. To stimulate the natural peristaltic action, a person should drink half of his or her weight in ounces of pure non-carbonated water. For example, if your weight is 150 pounds, you should drink 75 ounces of water, which is approximately 2 liters. If you drink enough water and consume a sufficient amount of fiber, your colon will restore its function over time.

Herbs are the great way to perform a mild colon cleansing. Herbal colon cleanse recipes help in removing fecal matter, prevent toxin formation, kill the harmful bacteria and parasites, and improve the function of colon muscles to promote natural and regular bowel movements.

Herbs used in the traditional colon cleansing recipes have been tested for centuries. Basically all herbs in colon cleansing recipes have liver cleansing and cathartic actions. Aloe leaf, senna, cascara sagrada, ginger, and cayenne pepper help eliminate impurities from the colon by stimulating bowel movements. Every herbal colon cleanse recipe includes some sort of a bitter plant that promotes bile flow to cleanse the liver, for example, barberry which stimulates liver and gall bladder. Fennel and garlic have purifying action on the colon bacteria, as they help killing harmful bacteria. These two plants also prevent gas formation.

You can buy colon cleansing herbs in most health stores, follow the instructions on the labels carefully. Many great colon cleansing teas are sold in ready to use packets. Use these in moderation to prevent too frequent bowel movements that can dehydrate you. With time and experience you will learn more and will be ready to make adjustments, increasing or decreasing the herbs according to the desired result.

When performing colon cleanse as a course, continue taking a fiber with your meals in form of wheat germ, oat bran, or rice bran cereals for breakfast. The more lifestyle changes you perform, eating healthy food such as fruit, vegetables, good supplements, and drinking enough water, the more success you will have in returning your colon to a healthy state.

Kathryn writes articles on a number of different topics. For more information on Colon Health please visit Colon Health and for additional colon health based articles please visit the following article page.

Coffee vs. Water -- Which One Actually Gives You More Energy?

Coffee is by far one of the world’s most popular and loved beverages. According to Wirthlin Worldwide (a market research company), North Americans consume on average 1.8 cups of coffee per day. Compare this to our water consumption. It is recommended to consume on average 8-10 8oz glasses of “living water” (ie. mineral rich, slightly alkaline, and energy producing when in body) each day. However, scary statistics reveal that 20% of North Americans drink no water at all while only 42% of us consume a mere 2 glasses or fewer.

The struggle between water and coffee is intensified further when you take into consideration that for each cup of coffee (100 mg caffeine) your body needs 3 cups of water to compensate for the water loss that occurs due to coffee’s diuretic effect.

Before ordering your next “mocha latte frappawhatever…” remember the following facts about coffee:

• Coffee intensifies stress, causing an average 40% increase in adrenaline. This results in increased blood pressure, heart rate, perspiration, nervousness, and irritability.

• Coffee increases the secretion of stomach acid by 400%, contributing to gastritis and peptic ulcers.

• Coffee have a 50% higher risk of heart attack (British medical journal Lancet)

• Coffee causes a significant loss of nutrients, especially magnesium, potassium, calcium, zinc, and B vitamins.

• Coffee is a major source of cadmium, a heavy metal that has been linked to cancer and immune suppression.

If you’re a woman, please consider the following even scarier facts:

• Caffeine is linked to ovarian cancer, and bladder and kidney cancers.

• Coffee increases the risk of miscarriage and can double the rate with just 1 cup (160 mg caffeine) per day (JAMA, 1993).

• Coffee has adverse effects on the baby’s muscular development and nutritional balance and increases the risk of birth defects.

• Coffee reduces fertility. More than 1 cup per day makes a woman half as likely to conceive (American Journal of Epidemiology)!

In regards to your energy, the caffeine inherent in coffee is the stimulant that gives you that short lasted energy rush in the morning. But here’s the problem, caffeine is like any other stimulant – it is a drug which creates dependency. This dependency occurs as result of the caffeine receptors in your body which become saturated fairly quickly. As such, you need to consume more caffeine to elicit the same effect! You can see how this vicious cycle can get out of hand. If you’re a coffee drinker just think of the last time you went without coffee for a day or two. How did you feel? Tired, irritable, headache? Exactly!

Water is bliss

Now consider the wonders of water. Considering that the adult body is at least 60% water its no wonder that clean “living water” can have absolutely phenomenal effects on your body.

Water is central to many bodily functions including circulation, digestion, absorption, and elimination of wastes. Water also carries electrolytes (ie. sodium, potassium) which are essential for electrical signaling within the body.

Considering its many roles in the body, is it any wonder that you can feel tired and sluggish when dehydrated?

Water is also a natural blood thinner since it makes up the majority of our blood. Water constitutes 95% of the plasma component of the blood which, in turn, comprises roughly 55% of total blood volume. Therefore, when your body does not receive enough water, the blood loses its fluidity as water is drawn out of the blood. The result – clumping of red blood cells. This increased blood viscosity leads you to feeling more tired and sluggish.

So, one of the easiest, safest, and best ways to improve your energy throughout the day is to constantly sip on “living water” to keep your body hydrated and functional.

A rule of thumb for how much water you should be drinking per day at rest is the following:

Multiply your body weight (lbs) x 0.55 and divide by 8. This will give you the number of 8oz glasses that you should be drinking per day at rest.

© 2006 Yuri Elkaim, BPHE, CK - Total Wellness Consulting.

Yuri is the owner and founder of Total Wellness Consulting, a leading health, fitness, and wellness company offering health-conscious individuals innovative programs and technologies to help reach their goals of physical and mental well being. He is a highly acclaimed personal trainer, certified kinesiologist, former professional soccer player, and developer of the Y & U Audio Trainer™ series, a groundbreaking lineup of MP3 fitness workouts. Visit http://www.totalwellnessconsulting.ca for information on Total Wellness Consulting.

Dry Skin Care

Your skin is said to be dry when the sebaceous glands in the skin are not actively functioning. Therefore your skin easily erupts due to the outdoor exposure such as heat, cold or any type of climatic odds.

People with dry skin must not excessively use hot water to moisturize the skin. Mineral water is best suited because it turns the face fresh. During the morning time as soon as you get up from sleep, splash some amount of mineral water on your face with a sprayer. Leave it to dry for sometime.

The usage of soap on dry skin should be minimal because it strips the natural oils from the skin and leaves the skin dry. Instead of using toilet soaps, moisturizers should be used because they add water content to the skin. A gentle and a thorough massage is required for the dry skin to turn moist. Preferably avoid using commercial products such soaps that contain harsh chemicals in them. The alkaline content is highly harmful to the skin so do not use alkaline soaps or washing sodas. Every night before going to bed a homemade nourishing cream should be applied on your face.

The best method to nourish your dry skin is by dampening your face first. Afterwards apply a single coat of moisturizer to your skin to turn your skin supple.

The below mentioned therapy is to be tried before having a bath.

Mix 1 egg yolk along with the 1 teaspoon orange juice, 1-teaspoon olive oil and, a few drops of rose water and 10 drops of limejuice and apply it to your skin.

If the above-mentioned tips are followed you will quickly restore your skin condition to normal.

Paul has been providing answers to lots of queries through his website on a wide variety of subjects ranging from satellite phones to acne. To learn more visit http://www.askaquery.com/Answers/qn1677.html

10 Easy Ways to Get Rid of Acne

Do you have acne? That must be hard. But wait – there is still hope.

Read the following tips for getting rid of that problem:

1. Eat more fresh fruits, vegetables, nuts and seeds. You can easily create juices and smoothies using ripe fruit or consume one salad daily, even as just a side dish. You can also pop in nuts and dried fruits in between meals.

Brazil nuts have selenium while pumpkin seeds contain zinc – both these minerals are lacking in people with acne. So take in lots of these two.

2. Try to drink at least two liters of still mineral water daily. When the skin is dehydrated, dead skin cells remain on the skin which may block pores and promote acne.

3. If you have been prescribed antibiotics to control your acne, remember that antibiotics destroy all kinds of bacteria in your digestive tract – even good bacteria. Without good bacteria, you will have poor digestion, constipation, and be less able to absorb essential vitamins, minerals and nutrients.

This, in turn, may lead to increased acne production since your body cannot expel waste effectively. Toxins pass through your skin instead. To prevent this from occurring, replace the good bacteria in your digestive tract with a good quality probiotic.

4. You may try consuming some supplements since your diet may not incorporate every vitamin, mineral and nutrient necessary to getting and keeping clear skin. Some supplements are really helpful to people with acne, such as:

• Maca – This is a powdered root vegetable from Peru that balances and stabilizes the systems of your body while normalizing hormones. Maca also has a lot of essential amino acids, phytochemicals, fatty acids, and minerals such as iodine, silica, potassium, iron, magnesium and calcium.

• Manuka honey – This one possesses strong antibiotic, antiviral and antiseptic elements. It is great for the skin, as well as for digestive disorders.

5. Rely only on natural skin-care products. Many skin-care products on supermarket shelves have chemicals which can worsen your acne. Too many chemicals can strip your skin of its natural oils, meaning the skin will overproduce oil to compensate – thus blocking your pores and causing more acne to show up.

Use only products with natural ingredients or try to use fewer products to allow your skin to naturally heal.

Should you wear makeup, use formulas that are listed as non-acnegenic or non-comedogenic.

Some products you can use are:

• Tea tree oil body wash – This product can be used for the entire body, including the face.

• Tea tree oil – This product has antiseptic, antiviral and antibacterial functions. It is remarkable for use by acne sufferers. Use a cotton bud to apply this product to the acne blemishes.

• Neem soap – This product is very good for acne victims due to its antiparasitic, anti-inflammatory, anti-fungal, anti-viral and antibacterial properties. It also calms and soothes irritated skin.

6. Cut down on stress as this acts as one of the strongest precursors of acne, especially after puberty. There are different ways you can reduce stress and aim for relaxation:

• Exercise – Moderate exercise such as Yoga and Tai Chi improve skin blood flow and support the healing process. It also boosts the condition of your internal organs which allows them to eliminate waste more effectively.

• Try relaxation techniques including meditation and breathing exercises.

7. Cut down on your consumption of sugar and refined carbohydrates. Recent research has shown that eating these foods triggers a process which leads to a production of too many male hormones. In turn, the skin is moved to excrete huge amounts of sebum which fosters the increase in skin bacteria - that triggers acne.

8. Lessen your consumption of caffeine because it hikes the level of stress hormones in the body, thus making acne worse.

9. Cut down on dairy and red meat products because these are difficult to digest and raise acid levels in the body. As you try to digest huge amounts of animal protein in your internal organs, your body cannot eliminate waste products well and these will be released through the skin – causing acne.

In addition, dairy and red meat have huge amounts of hormones. These raise the hormone levels in the body and trigger even more acne. Furthermore, symptoms of intolerance to dairy products can crop up as acne.

10. Get plenty of sunshine and fresh air. Sunshine triggers the production of Vitamin D which is essential to having healthy skin. Fresh air and sunshine will cut down on your stress levels and course oxygen through the skin. Learn to tell the amount of sunshine you need every day though, it does not help to get burnt in the sun.

Dave Poon is an accomplished writer who specializes in the latest in Skin Care. For more information regarding Get Rid Of Acne please drop by at www.clearacneworld.com/

Understanding pH Balance

Balance is an important concept. When it comes to the body, balance is what helps our bodies function properly. For example, we know that when the body works hard it must also get sufficient rest. When the body inhales, it must also exhale. When the body consumes calories, it needs to burn them as well. And we know that since the body is able to produce toxins, it must also be capable of eliminating them.

The body is an amazing creation. An assortment of vitamins, minerals, sugars, amino acids, fatty acids and various trace elements are responsible for helping it grow and function properly. The reason for this is simple: Each of these components was designed with a special purpose. Working alone or in conjunction with other components, the body is able to wake up and do all the daily activities we take for granted.

What does all this have to do with understanding pH balance? Well, even though the body is made up of an assortment of components, every single one can be categorized as either a basic substance (also known as alkaline) or an acid substance. Equal amounts of acids and alkalines then is what is meant by the term, pH balance.

Acids and alkaline substances are interesting in that their characteristics oppose each other and complement each other, often at the same time. A healthy body must have a balance of acids and alkalines. Getting the proper balance isn’t that difficult for those who eat a nutritionally-balanced diet. Unfortunately, most people don’t do this. When pH levels inside the body are not in balance, a number of health issues can result.

What is an Acid?

Whether or not a substance is classified as an acid has to do with what happens when the substance dissolves in water. If the substance releases hydrogen ions, it is considered acid. The number of hydrogen ions that are released is what determines whether a substance is more acid or less.

Another way to identify an acid is by tasting it. Most of us automatically classify lemons, rhubarbs and vinegar as acidic solely because of the way they taste. We don’t realize that strawberries and tomatoes and plenty of other foods are acids too. The only reason foods that are classified as acids don’t taste acidic is because they do not release as many hydrogen ions as do other noticeably acidic foods.

Besides taste, acids have another noticeable characteristic. By nature, acids are harsh and can even be corrosive. Water, which dilutes a substance, is what helps acids assume this corrosive power. When we eat, water appears in the form of saliva.

Many cleaning products on the market today get their power from acids. We have come to believe that these amazing products contain some type of miracle ingredient, but that simply isn’t true. Next time you notice a build-up of calcium deposits on your pots and pans or inside your sink, rub on a bit of vinegar and watch them disappear. Do you know about the cola experiment? If you drop a coin into the soda, after two days, the surface develops scars and pits. What’s more interesting is that a piece of meat will be completely dissolved after this time!

Never rely on taste to determine whether a food is acidic. If you’ve ever eaten meat, you know it does not have an acid taste yet it is an extremely acid food. Taste will fool you. Acids are easily neutralized which will lessen the acid taste, as will eating a combination of foods.

The most reliable way to determine acidity is by measuring a substance’s pH level. There is another way, but that would entail an analysis of a substance’s mineral content. As mentioned in the beginning, minerals are classified as either acid or an alkaline. Silicon, chlorine, fluoride, iodine, sulfur and phosphorus are the acidic minerals. Calcium, potassium, manganese, magnesium, copper, and iron are alkaline.

Mineral water, which contains minerals, can be either acid or alkaline depending on which minerals are predominant. When calcium and magnesium are present the mineral water is alkaline. Mineral water is acidic when carbon dioxide, sulfur, and chlorine are present. The same logic applies to foods. A hazelnut, which has a high phosphorus content, is more acid than an almond which does not have as much.

What is an Alkaline?

When a substance does not give up its hydrogen ions after being placed in a solution of water, it is considered less acidic. In other words, the substance is alkaline. Alkaline substances differ from acids in that they are not corrosive; they are much gentler. Calcium is the most prominent mineral inside the body. Most of the calcium, about two pounds worth, is found in the skeletal bones.

An alkaline is good for alleviating acidity inside the body. That is why milk is often prescribed in cases of accidental ingestion of poisons that are acidic and also why potato juice can soothe an acid stomach. Foods that are alkaline would never pass the acid taste test because they have no acid taste at all.

As with acids, taste should not be relied upon to determine alkalinity. You’d never think of white sugar or bread as acids but in fact neither is considered an alkaline. It is not until the body begins to digest and utilize these foods that their acids are released.

Get free report that shows you step-by-step how to regain pH balance in your body and experience optimal health.

How To Prevent Heart Disease And Improve Your Health By Eating The Right Foods

Eventually almost everyone will experience the problem of having high cholesterol but having high cholesterol as a result of a bad diet is simply inexcusable. For most of us it is nearly impossible to eat a totally healthy diet all of our lives since we don't have the resolve of Jack LaLanne who at over 90 years old has never eaten anything man made! Still it is vitally important that all of us learn to eat as healthy as possible for the health of our hearts and to have a chance at a longer life.

One thing we know for certain is that if you eat a diet that is high in saturated fats like those found in fatty red meats and cooking oils you are going to see an increase in cholesterol which is proven to be a major factor in heart disease. A recent study that was just released states that just being overweight a few pounds can contribute to heart disease, so you might want to start on that diet and exercise program now!

One simple thing that you can do to prevent heart disease is to eat more fish. Salmon, herring and sardines are all excellent sources of Omega 3 essential fatty acids. Many other fish are good for heart health as well, although Omega 3 may help to get your cholesterol down to a healthier level easier. Even red meat lovers can learn to enjoy seafood and nuts for their main sources of protein.

Use monounsaturated fats such as olive oil to protect your heart, olive oil is an ideal choice for cooking, dressing, or even as a dipping sauce.

It is also well documented that eating a diet high in fiber will help to control cholesterol. Whole grain products are very high in fiber and also help to control sugar absorption which will go a long way to keeping your digestive system healthy.

Choosing the right carbohydrates is also important for heart health. You need to avoid high sugar food like candy, pastries, cakes and cookies and eat healthy carbohydrates like whole grain bread and pasta, brown rice, and plenty of vegetables. As a matter of fact fruits and vegetables should be the core of a healthy diet. A simple rule of thumb to avoid processed foods is to do your shopping on the outside aisles of the grocery store.

As far as cooking methods go, frying is a total no-no. Stir frying in olive oil or canola oil is okay but you should never deep fry foods and that goes for eating out as well. Chicken is healthy and good for you if you remove the skin and bake the chicken instead of frying.

Making these changes will take time before they become habits but just remember that eating healthy is essential for a healthy heart and a long life.

Gregg Hall is an author living in Navarre Florida. Find more about this as well as Restaurant Coupons at http://www.saveondiningout.com

Mediterranean Diet Plan

Healthy living is a treasured wealth that does not come on its own. It has to be planned. Food plays a vital role in providing essential nutrients for growth and development of the body. While some foods are considered healthy and are required in large quantities, others may be exempt from a daily diet. This is how a Mediterranean diet plan works.

The Mediterranean diet is considered to be the most suitable form of healthy diet. Researchers have proved that the secret of healthy living of people in the Mediterranean region can be attributed to their balanced diet and active life style. Studies have also shown that this diet not only lowers chronic heart diseases but also improves life expectancy.

The Mediterranean diet is considered to be the most suitable form of healthy dieting. Researchers have proved that the secret of healthy living of people in the Mediterranean region can be attributed to their balanced diet and active life style. Studies have also shown that this diet not only lowers chronic heart diseases but also improves life expectancy.

The Mediterranean diet is a health plan that helps to maintain optimal weight per the height of an individual and reduce the possibilities of heart diseases, diabetes and gallstones.

Today's lifestyles show that most people prefer to eat foods that are processed, canned or tinned containing saturated fats and sugar. Lifestyles also show that most people do not take time out to exercise. As a result, many people are obese and unhealthy with an increased chance for heart diseases, diabetes and cancers.

The Mediterranean diet plan does not eliminate the types of food one consumes. The diet recommends wise food choices. For instance, one should eat fresh fruit and vegetables in place of tinned and frozen products.

The diet plan is founded on the Mediterranean diet pyramid. According to it, food products to be included in a daily diet are cereals, grains, bread, vegetables, legumes, beans, fruit and nuts. These products are nutritious and a rich source of carbohydrates, fibers, vitamins, minerals and proteins. The suggested low to moderate intake of milk, yogurt and cheese eliminates an excessive intake of saturated fats. Animal meat like chicken and eggs are to be eaten on a weekly basis and red meat, a few times a month. Fish is identified as a better option, as it is high in nutritional value. Good fat is provided by olive oil, known to control blood cholesterol level and maintaining a healthy heart. All these suggested in the Mediterranean diet plan matches with a standard diet guideline. The food intake is balanced by an active physical life. This is not to say that people in the Mediterranean region did not find time to rest. In fact, they utilized the time after every meal to relax and socialize, unconsciously giving time for proper digestion and good health.

Mediterranean Diets provides detailed information about Mediterranean diets, Mediterranean diet benefits, Mediterranean diet cook books and more. Mediterranean Diets is affiliated with Mangosteen Fruit.

The Pyramid Plan

Americans are used to getting what they want, when they want it. From fast food (your way, right away) to television (cable-on-demand and Tivo) to Internet shopping, we want things quickly, with minimum effort. With this in mind, it is no surprise that a perusal of dieting books will turn up hundreds of different ways to "lose weight NOW." Yet most of these programs are, by definition, unhealthy. The best way to lose weight is to take the long-term approach and follow the food pyramid.

Most of the diets on the market today do not meet basic nutrition demands. Authors know dieters want instant gratification, and the slow and steady approach won't give you that. Whether they advise sticking to one food type or avoiding another, a balanced meal generally isn't in the cards. Even worse, after suffering through this week's diet fad, most people tend to put lost weight back on again. At best, they plan to diet again; at worst, they simply give up. What is the cause of the vicious circle? Once the weight is lost, the diet is complete, and many folks return to their original - harmful - eating habits.

Instead of counting calories or saying "no" to bread, we need to focus on integrating proper nutrition into our daily lives. Unlike a diet, eating nutritiously never ends and is always good for us. It's not as hard as one might think. Rather than taping a picture of yourself - or someone else - grossly overweight to your fridge, tape a picture of the food pyramid. Then take the weekly approach. Pick your favorite - or least favorite - food group, and intgrate it into your daily consumption. For seven days, work on eating the appropriate number of fruits, grains, or meat/protein. In some cases, you may have to add to your daily servings; in others, you may need to cut back. If, for instance, you know you max out on your meat servings at dinner time (as my husband does), consider having peanut butter and jelly for lunch instead of ham and turkey. Or go ahead and eat bacon for breakfast, but eat only one serving of pork chops for dinner. Planning to add more grapes to your day is no harder than what any other diet requires. Once you have gotten the hang of eating the appropriate amount from one food group, move on to the next one. If it takes you three weeks to feel comfortable with each section, that's fine, there's no rush. Remember, this isn't a diet, it's a dietary change. Think long term nutrition rather than short term weight loss.

Work with your weaknesses, too. Instead of cutting out your tendencies for the midday munchies, plan them into your menu. Think about what kind of nourishing snack foods you like and then set them in easy reach. Try a bowl of strawberries instead of a bowl of M&Ms, for instance. Or chow down on some yogurt or carrot sticks. This will not only help you fulfill your food pyramid requirements, it will also help fill you up a bit (on something healthy) before dinner, which means those small-seeming portions the FDA recommends won't seem so outrageous.

Finally, for an easy weightloss trick, try trading in your coffee, soda, or tea for water (save it for one week on your pyramid-changing campaign). You say H2O won't give you that caffeine buzz you need to stay awake? Experts agree that not drinking water makes us lethargic, tired, and irritable. It stands to reason that drinking water would combat these symptoms. After all, don't we find ourselves the same way if we miss our daily dose of java? Water will also help fill your stomach and keep you from being hungry all the time, not to mention its additional benefits.

You don't have to give up completely on coffee, chocolate, or whatever makes you happy to follow a healthy eating pattern. Just work on consuming in appropriate amounts. Fill up on something wholesome, and you'll find yourself craving junk food less and less. If you're a parent, you'll be teaching your kids good nutrition from the get-go, reducing their tendencies towards obesity, both as a child and as an adult.

Putting yourself on the right eating plan may not help you drop fifty pounds in a month (not a healthy goal, anyway), but over time, you will find yourself moving down to a healthy bodyweight. Of course, all the eating in the world won't help if you don't incorporate some physical activity into your program - but that's another article. In the mean time, if you plan to embark on a strange new diet, try to Pyramid Plan. The long term benefits will make it well worth your while.

See the FDA's interactive food pyramid web site for more details. http://www.mypyramid.gov/

Nola Redd is a freelance writer on http://www.Writing.Com/ which is a site for Fiction Writing. You can read more of her fiction and nonfiction at http://www.Writing.Com/main/view_item/user_id/scottiegaz?rfrid=scottiegaz.

Eat Healthy Without Meat

As concerns about healthy eating have grown, so has the interest in vegetarianism. Numerous nutrition experts recommend eating low on the food chain. In plain language this means eating more grains, vegetables and fruits, and fewer meats, cheeses and other animal based products.

There are various levels of vegetarianism, and each type has its own unique health benefits and some health challenges as well. Of course vegetarians, like meat eaters, must still make healthy food choices. Simply pigging out on French fries while avoiding the burger will not make you a healthy vegetarian.

Some people who consider themselves vegetarians still eat poultry and seafood, while others avoid all animal flesh, even fish and chicken. Most vegetarians still eat milk, dairy products and eggs. In nutritional circles these people are referred to as lacto-ovo vegetarians.

Vegans, on the other hand, avoid all animal products, including eggs, milk and dairy products, and even fabrics like silk, leather and wool. It is vegans who face the largest challenges and risks when trying to follow a healthy diet. Most vegetarian diets provide more than enough nutrition, as long as smart dietary choices are made.

The key to eating a healthy vegetarian diet is much the same as eating a healthy diet that includes meat. It all boils down to making smart food choices, understanding nutritional labels, and cooking your vegetables to maximize their nutritional value.

Choosing the foods that make up the bulk of a vegetarian diet is very important. For most vegetarians, vegetables, grains, lentils and soy products will make up the bulk of their diet, and these staples are included in many vegetarian recipes.

When cooking with soy, however, it is important to remember that tofu is relatively high in fat. The fat content of tofu dishes is often comparable to that of dishes that are made with lean cuts of meat. Those vegetarians following a low fat diet may want to limit the amount of tofu based products they eat.

The same caution applies to the nuts and seeds that can make up a large part of a vegetarian diet. Nuts and seeds are excellent sources of dietary protein, but they can be high in fat as well.

Many newly minted vegetarians worry that they will not be able to get enough protein and iron without eating meat, but for most vegetarians this is not a problem. Most diets today actually contain too much protein, and there are many non animal derived sources of protein for vegetarians to enjoy.

Proper cooking techniques are of course very important to any healthy diet. Avoiding high fat cooking methods is important, as is avoiding the use of high fat creams, butters and sauces. A vegetable stir fry cooked in healthy olive oil can be a great addition to any vegetarian menu. And a great fruit salad is both easy to make and delicious as a snack or a meal.

The only real area of concern when it comes to vegetarianism and health is the B-complex vitamins, particularly vitamin B12. Vitamin B12 is almost exclusively derived from animal based sources, so vegans, who avoid all animal products, should take a high quality vitamin B12 or B-complex vitamin supplement. It is also important for vegans to discuss their diet and lifestyle with their family physicians. As vegetarianism becomes more widespread, the amount of information on the nutritional needs of these two groups continues to grow.

The bottom line is that vegetarians can enjoy a very healthy lifestyle. Making vegetables, fruits, whole grains and beans the centerpiece of the diet is a smart move for many people, and a good low fat vegetarian diet can be a great way to enjoy a healthy lifestyle. As with a meat based diet, however, it is important for vegetarians to follow common sense eating guidelines and make smart choices when creating meat free meals.

A lot of people eat foods that are generally deficient in the vitamins and minerals. Visit Nutritional Supplements Center to learn why it is vital that you take nutritional health supplements. You will also discover best nutritional supplements.

Food Pyramid Chart

The food pyramid chart is a simple outline of what and how much you should eat each day.

It is not supposed to be a rigid regiment, but a general guide for healthier food choices.

The main principles behind the pyramid are balance and variety.

The key is to not eat too much of one food group, and to vary the foods within each group.

Below are the 5 main food groups in the chart.

To see an actual picture of the food pyramid, visit Free-Health-and-Fitness-Tips.com/food-pyramid-chart.html

Food Pyramid Chart Group 1 - Grains
This group represents the base of the pyramid. Grains are packed with the body's first choice of energy, complex carbohydrates. They are low in fat and contain many essential vitamins and minerals, including riboflavin, thiamin, niacin, iron, zinc, and folate.

They are a good source of fiber, which is responsible for gastronintestinal health. Fiber can also help lower the risk of heart disease and some cancers, and can even help manage diabetes.

You should eat 6 - 11 servings of grains per day, and vary them throughout the week. Below is a guide of what a serving is for some common grains.

- 1 slice of bread, preferably whole wheat

- 1/2 cup of cereal, preferably whole grain

- 1/2 cup of rice, preferably brown

- 1/2 cup of pasta

Food Pyramid Chart Group 2 - Fruits and Vegetables
Like the above group, this group is low in fat and contains lots of essential vitamins, minerals, and fiber. Another nutrition benefit of these foods is that they contain phytochemicals. Phytochemicals are plant substances that help protect against a broad range of diseases.

You should eat 2-4 servings of fruit, and 3-5 servings of vegetables per day. Make sure you eat a wide range of them.

A 1/2 cup of chopped fruit or vegetable is generally what constitutes one serving. If it's juice, one serving is equal to a 3/4 cup.

Below are the major vegetable categories.

- Dark leafy vegetables, such as red or green lettuce, spinach, and collards.

- Orange and red vegetables, such as carrots, tomatoes, and bell peppers.

- Legumes, such as beans pinto beans, kidney beans, and navy beans.

- Cruciferous vegetables, such as brocolli, cauliflower, peas, and green beans.

- Fleshy vegetables, such as pumpkins, squash, and cucumbers

Below are the major fruit categories.

- Citrus fruits, such as oranges, limes, grapefruit, and tangerines

- Berry fruits, such as strawberries, red/blue berries, rasberries, grapes, and bananas

- Stone fruits, such as peaches, plums, apricots, and mangos

- Pome fruits, such as apples and pears

- Fleshy fruits, such as pineapples, watermelons, cantaloupes, papayas, and honeydew

Food Pyramid Chart Group 3 - Dairy
The main benefit of eating this food group is maintaining bone health, because dairy products contain calcium and vitamin D.

You should have 2-3 servings of dairy per day, preferably low fat.

Below are guidelines on what constitues one serving for some common dairy products.

- 1 cup of milk

- 1 cup of yogurt

- 1.5 to 2 ounces of cheese (about the size of a ping pong ball)

Food Pyramid Chart Group 4 - Meats, Eggs, Beans, and Nuts
The main benefit of eating this food group is to maintain muscle health. However, this food group also contains important nutrients, such as vitamin B6, vitamin B12, zinch, and thiamin.

You should have 2-3 servings of this food group per day.

Below are guidelines on what constitutes one serving for this food group.

- 2-3 ounces of poultry, fish, or red meat. This is about the size of a deck of cards. Make sure you have lean cuts.

- 2-3 eggs, preferably without the yolk, since it is high in cholesterol.

- 1 to 1.5 cups of beans. Make sure you don't count this as a vegetable if you want it to count for this food group.

- 2/3 to 1 cup of nuts.

Food Pyramid Chart Group 5 - Fats, Oils, and Sweets
This group lies at the top of the pyramid, but don't get confused. It doesn't mean that it is the most nutritious. It means that since it only makes up a small portion of the whole pyramid, it should also make up a small portion of your entire daily diet.

These foods are high in fat and added sugars. They provide calories, but don't provide much nutritional benefits.

The foods in this group include cooking oils, butter, margarine, mayonnaise, salad dressings, soft drinks, jellies and jams, sweet desserts, and candies. Over consuming these types of foods will set you up for some serious health and weight problems.

Use these foods sparingly. Whenever possible, use healthier alternatives, such as:

- Olive oil for cooking. It has a high level of monounsaturated fat and antioxidants, and is linked to better heart health.

- Low or non fat condiments.

- Artificial sweeteners, such as aspartame, saccharin, or sucralose. These are common in diet drinks. Be careful, some people have serious negative reactions to these products. Contact a licensed health professional to see if it will be okay for you to consume them.

Food Pyramid Chart Recap and Other Recommendations
- Vary your food choices within each group. - Eat a diet rich in grains, fruits, and vegetables. - Choose low fat dairy products and lean meat sources. - Limit your use of foods high in fat (especially saturated fat) and added sugars. - As you may have noticed, each group has a serving range instead of a specific serving amount. If you are not active, use the lower numbers. If you are active (which is recommended), use the middle or high numbers. - If you like crunching numbers and want very specific serving recommendations, you can visit MYPYRAMID.GOV to create a food pyramid tailored to your specific gender, age, and activity level.

Ark Agpalza has dedicated more than 10 years to the cause of healthy living, and is the author of the online publication Free Health and Fitness Tips.

For more health and fitness resources, visit Free-Health-and-Fitness-Tips.com

Find out more at: Free-Health-and-Fitness-Tips.com

How To Plan A Healthy Diet In Our Fast Food Society

Everyone knows that it is beneficial to eat healthy foods, so our body can get the nutrition that it needs. Doctors and fitness experts encourage this but when presented with so many choices at the supermarket, it's hard to choose which foods to buy and how much of them you should eat everyday. There is a formula that makes planning a healthier diet a lot easier.

Grains

Grains such as wheat and oats contain soluble fiber. This promotes regularity and has the added benefit of making you feel fuller, so you will eat less. Try to include 6 ounces of fiber daily. A cup of cereal contains an ounce as does a slice of whole grain bread.

Vegetables

Everyone knows that eating lots of vegetables are good for you. They contain vitamins, fiber and antioxidants. When choosing your vegetables, choose not only from the different vegetables but also from the different colors as well. When choosing green vegetables, choose the dark green variety like spinach. Orange vegetables like carrots and sweet potatoes are high in vitamin A and antioxidants. Try to include 2 1/2 cups of vegetables daily.

Fruits

Fruits also provide us with vitamins, fibers and antioxidants. Choose from the many different varieties. It is best to eat fresh fruit, but you can eat them canned, dried and frozen. Fruit juice can also be used, but remember that they can be high in sugar, so don't drink large quantities of them. Include 2 cups of fruit daily.

Milk

Milk contains calcium, an important mineral that our bodies need. People who are trying to lose weight should buy low fat or fat free varieties. You can also get calcium from eating other dairy products like yogurt. If you have a dairy intolerance, look for products that are lactose free. Some other foods and beverages are also now fortified with calcium, so you can choose from those as well. Adults should include 3 cups of milk daily, while children between the ages of 2 - 8, should drink 2 cups daily.

Beans and Meat

Beans and meat provide the body with protein, which helps to build strong muscles. Avoid frying meat to keep fat consumption at a minimum. Instead, use techniques such as broiling or grilling them. Substitute meat with beans, such as peas and kidney beans to help lower the fat consumption in your diet. Include 5 ounces of protein per day.

While planning your diet, be sure to avoid solid fats, such as those found in butter, margarine and lard. Despite being a tasty additive, they raise the cholesterol and should be limited.

Get into the habit of reading the labels on packaged foods. This way you can monitor the amount of sodium and saturated fats in the foods that you buy.

By carefully choosing what you include in your diet, you can be sure that your body is getting what it needs to stay active and healthy.

Gregg Hall is an author living in Navarre Florida. Find more about this as well as Food Gift Baskets Plus at http://www.foodgiftbasketplus.com

Diet for Pregnancy

Being hungry all the time is the number complaint of women during pregnancy. The main cause why pregnant women always feel hungry is because of the increased metabolic demand on the body. Many pregnant women also experience several numbers of cravings within the nine months period, which make eating healthy for the whole period of pregnancy a challenging task.

Here are some Diet tips for pregnant women:

1. Remove the wrong connotation that you need to eat for two. You do not have to eat for two; you only need an additional 300 calories everyday. These calories are not needed until you are on your 2nd and 3rd trimesters.

2. What you need to remember during pregnancy is not to cut your calorie intake. If you cut it back, there is a possibility that your body will not be able to provide the necessary nutrients that your baby needs for his growth and development.

3. Never skip meals. Pregnant women who skip breakfast are more prone to fatigability. This is also the reason behind overeating during pregnancy. So make sure that everyday you eat each meal.

4. It is best to eat frequent and small amounts of meals throughout the day instead of eating heavy meals three times a day. This will minimize dizziness and nausea during the first trimester.

5. If you have cravings, satisfy yourself with nutritious snacks. It is better to pack small amounts of healthy foods. It will help to avoid overeating. It is better to drink a cup of hot chocolate or have some mini chocolates with you if you are craving for something sweet. These are much better instead of eating the whole candy bar.

6. Do not forget to exercise even if you are pregnant. Make sure to consult your doctor on what types of exercises you can do. This will make you feel better with more energy throughout the day. It will also give you a reminder to eat healthy everyday.

7. Do not drink Soda. It is much better if you will avoid drinks that have high calorie content. It is best to stick in drinking water instead of artificial juices and other flavored drinks.

During pregnancy, you may feel hungry but in fact, you are just thirsty. Therefore, it is better to drink lots of water. The brains thirst and hunger centers usually are mixed up during pregnancy. If you are properly hydrated, there will be lesser chance that you will overeat.

Bette Daoust is the writer of - Diet for Pregnancy , She writes articles for - baby care help and baby care items

Article Source: http://EzineArticles.com/?expert=Bette_S_Daoust

The Skinny on Low Carb Diet Plans

Have you tried the latest diet craze? This is a common thing for Americans to try new diets as they are always interested in the new big things. Of course, we might benefit from it sometimes, but we should be well aware of what we are getting into first. Nowadays there are plenty of diets available. Check the media and you will see I am right. Every time I turn on my TV or radio I listen to different ways to lose weight for little time. There are people trying to find that wonderful pill which will suck off the fat and it won't require any other efforts, while others have a more realistic view. The most popular diet nowadays includes low carb diet plans. It is estimated that massive amount of carbs are not good for the body, on the contrary, they pack on the fat.

Have you tried any of the low carb diet plans available? My wife is currently testing out one. I personally needed some time to fully get the method of these low carb diets. Generally, we are all aware of the fact that there are some fats which are bad and we should try to avoid them because they cause us to gain weight. There are calories, as well. This was the main factor neglected in dieting for years. Everyone only thought about the fat intake but forgot about calories. The average daily consumption of calories is about 2000. But we are all different and the average might not be good for us. What really matters is that you should make sure your caloric intake consists of healthy foods. This is how you keep fit and healthy. If you consume lots of carbs, your body won't be able to burn them all and they will cause you to gain weight.

Low carb diet plans pay attention to the importance of protein. In case you are not aware of it, protein is responsible for making our bodies strong and for building our muscles. The kind of weight you want to gain is muscle weight. If you are getting these pounds, then you shouldn't worry, you only have to stay away from getting fat pounds. It is always sensible to think about the way you look and not about the kilos you weigh. I should tell you that as muscle weighs more than fat. In case you are interested in one of the low carb diet plans, it is best to hop online and search the Internet. If you have any questions, you will find the answers online. As well as low carb diets, you will find many other useful information online related to fitness trainings and exercise regime.

Morgan Hamilton offers expert advice and great tips regarding all aspects concerning weight loss. Get the information you are seeking now by visiting Low Carb Diet Plans

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Liquid Vitamins Compared To Hard Vitamins

Along with other minerals, vitamins are substances that a person can find in the food they eat. There are nutrients which are essential to the body, because all metabolic reactions in the organism happen thanks to their presence.

One of the greatest things about vitamins is that they can be taken in both pill and liquid form. Experts in nutrition consider liquid vitamins to be a remarkable breakthrough in the domain. This is one of the reasons which may explain the lately outburst of liquid supplement advertising.

But what makes liquid vitamins better than their pill equivalents? First and foremost, it is a matter of absorption. The liquids are chewable tablets which are being absorbed quicker by the body. It is estimated that the absorption rate for liquid vitamins is almost total, being placed somewhere around 98% while the rate for the pill substitutes is around 10-20%. Actually, it is claimed that 90% of the nutrients contained in a tablet or pill vitamin go directly down the toilet. The difference is notable.

The explanation is quite simple as the stomach and intestines are not to do very much in order to break them down. Besides, their absorption begins right in the moment they are swallowed. Unlike liquids, in the case of pills the absorption is slower, as they are protected by certain binders and preservatives which are more difficult to break down by the stomach.

The second important reason for which liquid vitamins are better is the fact that they represent a real alternative for people who find vitamin pills disagreeable, difficult to swallow or digest. This happens especially with old people and children for whom this choice may be a relief. And there is a large range of liquid vitamins destined to them, many in a variety of flavors.

The market offers many types of vitamins in liquid form like Vitamin A, all B Vitamins, Vitamin C etc. or under the form of multi-vitamins. But liquid vitamins are also available combined with other nutrient which turns them into a multilateral source of nutrition.

From this point of view, the purpose of supplements providers is to create products which contain various nutrients combined in such a perfect way that can positively affect the functions of one’s body. The liquid vitamins offer includes Liquid Life, Liquid Logic and Oxygen products that will provide all the vitamins and minerals the body needs. The researches many specialists have undergone were all for the purpose of obtaining a perfect balance of nutrients, by calculating thoroughly amounts and values so that every product should aim at any specific problem each person may have.

The Liquid Life line of vitamins contains products as:

Liquid Life Joint Care with Collagen – This product is ideal to support ligament, tendon and joint functions. It is a perfect mixture of ingredients like Collagen, Glocosamine, MSM and Aloe Vera which contribute to the increasing of the connective tissue which joints and bones need in order to be strong and painless. The C Vitamin contained by this liquid it is very important in the collagen forming process, the protein that gives structure to bones and cartilage. It is also an antioxidant vitamin.

Liquid Life Cherry Berry – This Liquid Life product may be one of the most complete nutritional products in the world. Its new formula contains vitamins (A, C, D, E, K, B6 and B12), minerals, electrolytes and antioxidants which offers the body protection against molecules damaging. Just an ounce of Liquid Life Cherry Berry contains 17 vitamins and minerals, plus around 75% herbal minerals, all in 100% daily value.

Liquid Life Complete Nutrition – This is the ideal all-in-one nutritional supplement, strongly recommended to people who are active, and not only. A wide variety of disease are caused by mineral deficiency, so when it comes to providing minerals and vitamin supplementation to the body, Liquid Life Complete Nutrition has everything an average person needs: 75 Plant Derived Minerals, 13 Vitamins, 12 Herbs, up to 18 Amino Acids and Aloe Vera extract.

Liquid Life Night Time Diet – It offers additional support to a healthy diet without harming the metabolism through various stimulants. It contains Vitamins (C, B6, B5), Collagen, L-Glutamine etc. which supports the metabolic productivity and energy necessary for the body to repair damaged cells and tissue. Liquid Life Night Time Diet is also recommended in the process of weight loss, as it helps the organism metabolize fat and grow lean muscle instead.

Liquid Life Ultra Calcium – Calcium is one of the most important nutrients that the body needs in order to have healthy bones, teeth, nails and hair. This product is a cutting edge nutritional supplement that offers any person not only the daily calcium average she needs, but also nutrients that contribute to its efficient absorption and fastening. Liquid Life Ultra Calcium contains besides calcium: magnesium, zinc, boron, Vitamin D and others.

Liquid Life Male Vitality – This product is specifically designed to help a male’s anatomy function at its best. This revolutionary combination of vitamins helps men that have common problems of prostate pains, constipation or impotency, by offering their bodies nutrients like Carbohydrates, Vitamins (C, B6, B5), Pantothenic Acid etc.

Liquid Life Ultra Joint Care – Taking into account that arthritis is a wide spread illness which manifests itself in the inflammation of one or more joints, this product is highly recommended among people of all ages and sexes. Liquid Life Ultra Joint Care contains Glucosamine and Chondroitin, two elements which are essential for the construction of GAG’s (glycosaminoglycans) in articular cartilage.

Liquid Logic Products– Liquid Logic is one of the most complete in expensive nutritional components products on the market. Besides its low-cost quality, Liquid Logic is a truly unique dietary supplement which any family should use everyday. It contains 77 Minerals, 13 Vitamins, 12 Herbs and 18 Amino Acids and is available in four delicious flavors: Banana Coconut, Peach Supreme (so tasty!), Hawaiian Mango and Pineapple Colada.

Oxygen – The Oxygen products provide a person’s diet with specific amounts of oxygen and a large number of other ingredients along with the well-known healing plant Aloe Vera. Oxygen is used as a stabilizer and as a natural preservative of all the ingredients this product contains. A special processed species of aloe is used as a carrier for the numerous constituents. Oxygen comes in four flavors: Cherry Berry, Lemon Lime, Cranapple and Plain.

To conclude, using liquid vitamins as supplements for any diet will change a person’s views on nutrition. Advantages as fast absorption period, easy consuming, not to mention a low price make out of liquid vitamins a convenient solution for a healthy life.

Peter Salazar's source for quality supplements is http://www.utopiasilver.com.

To go directly to this product go here: http://utopiasilver.com/products/supplements/

All products have a MONEY BACK GUARANTEE!

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4 Things You Didn't Know About Vitamins

When vitamins were first created synthetically, their creators may not have foreseen the extent to which they would become a part of everyday life. It seems odd to consider that vitamin C, the first vitamin made in a laboratory, was actually synthesized in 1935. The world was an entirely different place then - most people cooked and ate nutritious, well balanced home meals. The pace of life was more orderly. Work was not the dominant and demanding force it is now. Images of bone thin women weren't plastered on the covers of magazines. In all, there seemed to be a more healthy relationship with the body, and what was needed to take care of it.

Fast forward to today, and vitamins are even available in the supermarket. They seem to fit well into the demands of our modern society too. We certainly need every little bit of help to keep up with what's required of us.

But some good things have come out of the development and acceptance of vitamin supplements. One powerful understanding is the effect that nutrients like vitamins can not only prevent diseases, but they can actually treat some. For example, way back in 1747, people knew that citrus fruits like lemons could help people with scurvy. But it wasn't considered very credible in the mainstream. Although those whose lives depended on it, those individuals on long sea voyages, knew this truth and used it well, even when it wasn't official policy.

Here are 4 more little known facts about vitamins:

* When A Vitamin Is Not A Vitamin

The supplement group often called Vitamin P are actually not vitamins. These are bioflavanoids, which help keep the capillaries and blood vessels healthy. They prevent vitamin C from oxidizing, and the bioflavanoids actually increase the effectiveness of vitamin C.

Bioflavaoids also help prevent bleeding and bruising, and support the immune system, preventing infection. They are often found in the same places as vitamin C, such as the skin and pith of citrus fruit, grapes, papaya, and cherries. They are also found in peppers, onions, and garlic.

* Our Intestines Do Double Time As A Vitamin Factory

We actually produce two vitamins in our intestines - biotin and vitamin K. They are made there by the 'good' bacteria that also keep harmful bacteria, yeast, and other microorganisms at bay. When our gut bacterial population is imbalanced, one of the things that is affected is our ability to make these vitamin. That's why probiotics are so important.

Biotin is stored in the skin, and when we're in the sun, it becomes a good source of vitamin D. Vitamin K is important for bone health.

* Energy Boosting Vitamin

Niacin, one of the B group vitamins, is great for tiredness, irritability, and digestive problems. This is due to the fact that it improves our ability to absorb nutrients from food. Niacin is found in cheese, peanuts, beef, liver, chicken, eggs, fish, and whole grains.

* Magnesium, Heart Health, And Metabolic Syndrome

Metabolic syndrome is a condition where people have high blood pressure, high blood sugar levels, high levels of fats in their blood,, and low levels of healthy cholesterol. Often it is challenging for people with metabolic syndrome to lose weight, but more seriously, if can develop into diabetes and heart disease.

But scientists found that having a diet high in magnesium lowered the risk of developing metabolic syndrome by as much as 31%. Magnesium can be found in green vegetables, avocados, whole grains. bananas, nuts and milk.

Rebecca Prescott presents more on the history of vitamins here. For up to date vitamin advice, check this site out.

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Basic Yoga Exercises

Here are some basic yoga exercises that can easily be executed at home anytime.

These exercises are so simple. People can conveniently perform them whenever they have time.

FROG STAND

1. Lowly squat. Place the hands on the below ground, resting the triceps on top of the kneecaps. Then, tip forward, and lift the feet from the ground and into position similar to a balanced frog stand. Keep the position for 30 seconds.

2. Extend a leg in back, keeping it diagonally relative to the floor, at the same time elongating the neck to maintain balance.

3. Straighten the elbows, lift the legs, tip forward, then try to press up slowly into a handstand.

These exercise strengthen the whole shoulder girdle. These also help build up core muscles and enhance the body’s overall stamina.

100's

Lie down, face up. Bring legs up, make sure you keep them straight. Make sure the legs are also together. Lift the head and the shoulders off the floor, pull in the abs, then bring the hands next to the thighs.

Next, lower the legs to as much as you could and at the same time keep the back on the floor then press hands up and then down. Count with each press. Afterwards, inhale for about five counts, then exhale for another five counts. Repeat until 100 is hit, then lower the legs again halfway through.

Tree Pose

To start, stand with both feet planted, the arms at the sides and body in a proper alignment (make sure the ears are over the shoulders, then the shoulders are over the hips, and finally the hips are over the ankles).

Next, inhale and then bend the right leg. Then, pull the heel up to the point that it rests on the inside of your left thigh. After, get the balance and hold on to this position, slowly pushing the arms overhead, making sure the palms are touching each other. Next, press the knee back preventing any hip movement. Keep the position for another 30 seconds before switching sides. Make sure the procedure is repeated two to three times.

YOGI HURDLER'S STRETCH

1. To start up, sit comfortably on the floor. Then, pull the left heel into the groin area. Be sure the right leg is extended to the front. Reach out and then grab the toes to as as far as can be done, bend at the waist an at the same time keep the back straight. Hold to the position for 30 seconds. After, repeat on the other leg.

2. Put both hand on the toes, and then revolve the trunk sideways forming a "window" using the arms. This will provide a good overall physical warm-up. Then, stretch the hamstrings, the calves, the obliques and the upper back. Make sure the abs and the internal organs are contracted during the process. Release the stress on the hips and then on the lower back.

WARRIOR LUNGE

1. Stand with the legs forming a scissor-like position widely apart as in a classic lunge. Bend the front leg at knee and then point the toes forward. After that, straighten the rear leg and then push it back as far as possible. The toes should be pointed sideways. Afterwards, lift the arms high above the head. At the same time, let the lower body sink, gradually bending the knee to a right-angle or 90-degree angle. Stick to the position for about 30 seconds, and switch to the other leg afterwards.

2. Maintaining a 90-degree or right-angled knee bend. Then, hold the arms almost parallel to ground, an arm forward. the other one backward. Twist the torso after 30 seconds. This exercise works the glutes and the quads, as well as stretches the hip flexors and lats.

Jeanette Pollock is a yoga teacher and runs her own website JustYogaBasics.com

If you have any questions about yoga, feel free to visit her at http://www.justyogabasics.com

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Healthy Training Experiences - 8 Key Exercise Components To Follow

Many people have joined the fitness frenzy which I call necessity. With awareness higher than ever on health, wellness and overall lifestyle change many individuals are taking advantage of the overwhelming choices that exist to get you fit, but are these individuals properly armed to make their exercise experience a safe and effective one?

Besides the actual training, the demand of proper form and technique, the required knowledge of variables such as sets, reps, and weight percentage there is more. The subconscious details such as proper hydration, pre and post workout fueling, warm up, cool down and things like that are all going to affect your training plus how you feel during and after your training.

Some people never realize why their sessions are less than enjoyable, and find themselves forcing into the gym to get that training in yet possibly resulting in injury or mild discomfort from hunger or lack of energy, just to name a couple of examples. These small details can make or break your exercise experience. Injury can put you out for months!

1) Proper hydration is the number one rule normally broken. We are all told how we should get a minimum of 8 glasses of water per day, but no one ever notices the word "minimum" which is the key. In reality 2 to 4 liters is best, and if you are a caffeine drinker, pop drinker or intake sugars through fruits or fruit juices then you should go for the high end water intake. We need water just to function properly, but once you factor in the digestion, activity (loss of fluid through sweat) and excretion you need much more than 8 glasses and are selling yourself short by far! First tip is to eat your fruit not drink it, just stick with water for fluid, and if you can't drop caffeine or pop then cut it down as much as possible, you will notice a marked difference in your daily life let alone the training part of it. Once you are thirsty you are dehydrated and it's already too far, your urine should not be dark yellow or smell since that is another sign of lack of hydration. Imagine how this affects your exercise?

2) Pre and post exercise fueling also confusing? If you train early in the morning and are looking to burn fat you can eat after your training, and one of the prime choices of athletes is oatmeal, although there are other alternate grain cereals that are great, but for those avoiding milk, oatmeal is the way to go since it is lowest in fat and simple to prepare. Eating right before you train for most is not a comfortable feeling and can cause some stomach discomfort, so for the most part you should give up to an hour to let the food settle, but walking is a great way to settle food and is a very passive activity as well as a good warm up before you work out. If you are not looking to burn any fat then you need to fuel in order to train. Aside from the many carbohydrate drinks, energy bars and shakes available, you can always go with something as simple as a handful of trail mix and a banana. After your workout is an even better time to replenish your carbohydrate stores with the above mentioned shakes, bars or some replenishing electrolyte drinks. You should also get some protein in after training, low fat choices are best. One suggestion is a blended mixture of protein powder, a banana pre frozen, a teaspoon of light peanut butter or sprinkle of cocoa with some milk or yogurt (soy milk or soy yogurt is even better). If you stick to whole foods you can't go wrong.

3) Warming up is one of the most commonly left out practices in exercise and weight training. Light cardio is the easiest way to fit in your warm up before you begin to train, but there are so many other choices such as doing abdominals first, or using common movements such as skipping rope, jumping jacks, and on the spot jogging. The reason warm ups are such an important factor is to prevent injury to the cold rested muscles and to prepare the cardiovascular system for the increase in movement by getting the heart pumping and blood circulating thus warming up the muscles and joints in preparation for the exercise to come. Your warm up should be no less than 5 minutes or as long as it takes to get a light sweat on the forehead or brow.

4) Cool-downs are just as essential as warm ups, again to avoid injury and bring down the heart rate safely avoiding possible light headedness or fainting. The most popular form of cool down is light cycling followed by stretching which is also not done religiously but should be. Taking a minimum of 10 minutes for a cool down is your safest choice. Stretching should never be skipped especially to avoid post work out fatigue in the muscle since stretching helps promote circulation and removal of lactic acid build up which is a normal occurrence (waste product which is the result of the energy used to by the muscle).

5) Lose the pride. Here is a mistake we all make. We are unsure of an exercise or see someone doing an exercise we have never tried or been taught and wish to try it. The answer here which you have all probably guessed correctly is to ask. Research exercises before jumping into it. Most of us don't because we are ashamed that we don't already know how to do it, which is so silly, or we are afraid and intimidated to ask. Get over it, the only person you will hurt is yourself if you do it wrong, so rather than fear some harmless pride swallowing you should fear the pain of injury and the blow your ego will take when everyone sees you hurt yourself! I, as most trainers, am always available for answering just these types of questions so use my expertise rather than injury yourself.

6) Adjust your equipment. Don't assume you will fit the machines as well as the last guy. There are adjustable settings for seat height, incline and decline. The pectoral deck usually has adjustments to bring the pads further forward if you have tight shoulders. The knee pads adjust on the lat pull machine. The height of the thigh support on the hyper extension is adjustable, so make use of these options, and if you are not sure then consult the weight room instructor, after all you pay to use the facility and for a minimum of at least these simple equipment questions.

7) Rest. Adequate rest can vary from person to person but you can still train 6 days per week and rest the muscles used for up to 48 hours. Training 2 days on and 1 day off is the most common combination in my experience of personal training. How ever you plan your session out make sure you utilize proper rest between the days that the muscles are trained and between the sets of the exercise. Rest between exercises is also suggested in larger bouts than the rest between sets. Even circuit training which is a number of exercises (on average 8) done non-stop (1 set of each exercise consecutively) still needs a rest period after each large bout. Without proper rest the result could be overtraining, muscle loss, injury, and fatigue in exaggerated form.

8) Use spotting for your more intense training. There is no use in attempting overload at the border of failure without a proper spotter. If you are an experienced weight lifter with a couple years of training under your belt and are looking to start some training that requires heavier loads then you must ask someone to spot you. Ask a friend to come along who has some experience in training or make an appointment with a trainer, you can't lose. There is nothing wrong with higher intensity training, but you can pretty much count on hurting yourself if you try any of this lifting alone without a wary spotter watching your form and ready to help with the lift or even take over. You should only overload to a weight you know you won't drop.

These are just some of the most basic tips that will make your exercise sessions productive. Results are the product of a well thought out plan that is executed successfully. Apply these 8 key components to your program and feel the improvement within weeks. Exercise will be a part of your lifestyle just as is eating so you may as well do it effectively to your advantage.

Kris created ShapeFit.com to provide quality health and fitness information to people from all over the world. He has an extensive background in strength training, nutrition and wellness planning. ShapeFit.com currently provides over 2,000 pages of free health and fitness content to over 300,000 visitors every month. ShapeFit.com provides numerous diet and exercise articles on building lean muscle, burning body fat, increasing energy levels and living a healthy lifestyle. Some of the fitness tools include weight loss diets, muscle building workouts, and weight loss advice.

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Can Daily Exercise Ever Really Be Fun?

One of the big problems with undertaking an exercise program is that it can seem impossible to find the time to fit it in so it never happens. Once you bite the bullet and get started though you’ll be surprised how quickly it becomes a habit. Once it’s a habit you’ll just do it and then suddenly you’ll start to see results and then….it becomes fun!

All this really does happen surprisingly quickly. I went from no exercise to a committed four days a week gym-goer in a matter of a few weeks and the results speak for themselves. I feel better, more alert and more toned. My skin has improved, I sleep better and I can eat what I like and the weight stays off.

For me finding someone to exercise with really helped, although it wasn’t until I’d been going to the gym for a few weeks that this happened. If you don’t know anyone you can exercise with then try finding someone at your local gym like I did, or you could even sign up to a gym buddy site and find someone online.

Make sure that you vary the activity you undertake so that you don’t get bored. For example if you normally run on the treadmill in the gym then why not try a run outdoors, take a class or use some different equipment. Also try alternating cardiovascular sessions and weights to give your days some variety.

Use music when you exercise, If you have a favourite band or type of music then put your earphones in and drift away whilst you work out. It’s amazing how fast time can pass when you are enjoying the music you are listening to.

We all have priorities in life which sit on our ‘to-do’ lists. Some of these get done and unsurprisingly others don’t! If you don’t make exercise a priority and just do it then it simply won’t happen. There are many reasons why you should make exercise important; the following are just a few.

Lack of physical activity will dramatically increase your risk of suffering coronary heart disease and ultimately dying of a heart attack.

Exercise has a positive effect on a number of medical conditions including diabetes, hypertension and lower back pain. It is no longer considered to be advisable to be inactive if suffering from back pain and so don’t use it as an excuse!

Obesity is on the increase in most parts of the western world and puts your health in serious danger. Exercise can help combat this and improve your general tone and body condition.

Exercise improves your mental agility and can significantly improve your concentration levels making you more effective. Put another way spending thirty minutes exercise could recoup you more than that in effectiveness at work – get more done in less time and fit your exercise in the freed up space!

Exercise can reduce stress levels which in turn can reduce problems such as insomnia, hypertension and coronary heart disease.

With all these benefits how can you fail to make exercise a priority in your life? I’m glad I did and I sure you will be too.

This article is written by Cheryl Ashbrook who has a strong interest in health, fitness and nutrition. It is extracted from healthy lifestyle info, a website designed to provide you with all the information you need to help you adopt a healthier lifestyle today. There is nutritional information as well as hints and tips about many different complementary health therapies and the latest information about diet and fitness.

Take a look at our fitness advice section for more information on the different aspects of fitness.

We also have a healthy lifestyle directory where you can see some of the latest health books and resources available.

Article Source: http://EzineArticles.com/?expert=Cheryl_Ashbrook

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