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Health Benefits of Walking Barefoot

Reduce the Stress in Your Life

How Sitting Too Long Affects the Body

Homemade Peanut Butter Protein Bars

Retrieved from http://chocolatecoveredkatie.com/2013/04/04/homemade-peanut-butter-protein-bars/

Posted: 04 Apr 2013 08:28 AM PDT

Peanut Butter Protein Bars

Just five ingredients, and no baking required!

They are packed with wholesome ingredients and serious peanut-butter flavor. Or would you prefer bachelor bar number two: a highly-processed block with an unpleasant taffy-like texture and an aftertaste that long overstays its welcome? Oh yeah, he is a handsome one, with a laundry list of ingredients such as: soy protein isolate, fractioned palm kernel oil, maltodextrin, corn syrup solids, distilled monoglycerides… these are some of the actual ingredients in many protein bars on the market today. You’re much better off making your own—the main ingredient in my homemade protein bar recipe is peanut butter. Do your body a favor and choose homemade:

 

 

 

OMG Peanut Butter Protein Bars!

Print this recipe

• 1/2 cup peanut butter, or allergy-friendly substitute (110g)
• 1/4 cup protein powder (I use Vanilla Nutribiotic) (20g)
• 3/4 tsp baking soda (trust me)
• 1/4 cup Sucanat or brown sugar (40g)
• 2 tbsp applesauce (30g)
• tiny pinch salt if desired (I use 1/16 tsp, and my pb also has salt)

If your peanut butter is from the fridge, gently warm it until it is a stir-able consistency. In a mixing bowl, stir the peanut butter and applesauce until they form a smooth paste. In a separate bowl, combine all remaining ingredients and mix well. Pour the dry ingredients over the pb mixture, and stir until evenly incorporated. It will be a little crumbly, so transfer the crumbly dough to a gallon-sized plastic bag. From inside the bag, form one big ball. Still in the bag, roll out with a rolling pin. Cut bars (or portion bars into individual bags and shape them) and put in the freezer to firm. (Alternatively, you can bake these or make protein peanut butter cookies if you’d prefer.) I store mine in the freezer, but you can fridge them if you want softer bars. Makes 4-6, depending on how thinly you roll/shape the bars.

 

Spin Smarter: 9 Ways to Maximize Your Ride

Retrieved from: http://www.shape.com/fitness/cardio/spin-smarter-9-ways-maximize-your-ride?page=10
Expert tips to check your form, blast more fat, and stay injury-free

By Jessica Smith

Arrive (But Don't Leave) Early

Arrive 10 minutes before class begins, especially if it's your first time. It takes a few minutes to properly fit your bike (more on that later), and a bad set up is both incredibly uncomfortable and ups your injury risk, says Alex Figueroa, a certified cycling instructor, personal trainer, and triathlon coach in the Boston area. The extra prep time gives you the chance to ask your instructor for help if you need it and still be ready for the full warm-up, which is just as important as any other part of the ride, Figueroa says.
And don’t be tempted to slip out during the cool-down—stay for the entire class! In fact, stick around for a few minutes after the class to alleviate and prevent any pain often caused by holding a forward bend (like you do for the entire ride). Try this move from Dr. Yoav Surprun, DPT, a McKenzie physical therapist at Sobe Spine in Miami Beach: Stand tall with your feet hip-width apart. Create as large of a hollow, or sway, in the small of your back as possible by tilting your pelvis (as if pushing the belly button forward), hold the tilt for 2 or 3 seconds, and then relax. Do this 15 to 20 times.

Saddle Up

Even if you've been cycling for years, things like padded shorts, new cycling shoes, or even certain muscle groups becoming more flexible can alter bike fit, says Caroline Dawson, a master instructor for Spinning® in New York City. For optimal performance, stand to the left of the bike and adjust the saddle and handlebars to hip height. Next, bend your right arm 90 degrees, form a fist, and place it at the center of the handlebars, (the part closest to the seat); move the seat forward or back until it touches your elbow.

Finally, check your work: Sitting in the saddle with your leg extended downward, your knee should have only a slight bend (about a 25- to 35-degree angle). “You want a fairly extended leg so you are not pedaling all squished up for more power and so the knees are happier,” Dawson says. When both pedals are parallel to the ground, your front knee should be directly above the center of the pedal. If it's not, you need to slide your seat forward or back until your body is in proper alignment.

Check Your Alignment

Throughout your ride, check for any excess pressure on your wrists or in your hands and if necessary, shift your weight back to where it belongs in your legs, says certified cycling instructor Paul Katami. Qualities of a good cycling posture include: hinging forward at the hips slightly, little pressure on the back, knees, and wrists, and minimal rounding of your back and shoulders.

During standing positions, make sure your hips are above your pedal stroke, Katami says. If you find yourself leaning into the handlebars (especially when pedaling out of the saddle), sit back into the saddle for a few seconds to recharge and realign your body.

Stop Competing With Your Neighbor

The group energy and dynamic of a cycling class can make it feel like a competitive sport, but its important to remember that it's not the Tour de France and you shouldn't feel pressured to outperform your classmates. Make the ride your own by setting reasonable expectations and sticking with them, Dawson says. “Make today's ride about your fitness level and body's needs for today. Balancing your performance on the bike will help you adhere to a cycling program for longer and get you more results."

Get In Gear

Sneakers and capris are fine for your first few classes, but if you want to make cycling part of your regular routine (say, at least once a week), you may want to invest in cycling shoes and padded shorts, Figueroa says.

Basic shorts range in price from $20 to $100 depending on the brand, but any pair that fits you well will help reduce discomfort. Cycling shoes clip into the pedals to prevent slipping and give you more power. They also have a solid bottom that doesn't flex, which is what you want when your feet are constantly pushing into pedals for 45 minutes to an hour, Figueroa says. High-tech designs and weather-proofing can drive prices up, but you don't need those fancy features if you're only taking a few indoor cycling classes a week. Look for a basic shoe that fits well—the sales staff can help fit you properly.

If you're still deciding if cycling is for you, wear a stiff-soled sneaker and place your feet where they're comfortable (avoid shoving your foot all the way into the end of the toe cage).

Don't Cheat Yourself

When the instructor tells you to add resistance, don’t just reach for the knob and fake it. You're not fooling anyone, but more importantly, riding without enough resistance can wear on your joints and cause injuries (and a lot of discomfort) if you're bouncing up and down in the saddle. “It's easy to see in a class when someone isn't able to create a smooth circular motion in their legs and they "bottom out," creating a sewing machine look versus and nice circular pedal stroke,” Katami says.

Figueroa agrees. “The bike will pull by the bone, but muscle pushes the bike,” he says. In order to push the bike properly, it needs to be in the proper gear, which happens by actively using your resistance knob. Remember that your primary focus shouldn’t be how fast you can spin your wheel, but your overall power output on the bike, Figueroa says. Power output is determined by your gear and your cadence (also known as revolutions per minute, RPM). “Focus on increasing your power output and maintaining it during the ride,” he says. 

Crank It Up

Using more resistance will not make your thighs bigger. Cycling is a cardiovascular activity, not a strength builder. "In order for an exercise to be considered a strength building activity, it requires working the muscles to complete fatigue," says Amy Dixon, a celebrity trainer and exercise physiologist. In other words, you would need to put enough resistance on the bike to completely fatigue your legs in 6-8 revolutions. The right amount of resistance can make the difference between a great workout and just spinning your wheels.

To avoid using your thigh muscles (quads) too much, focus on keeping your weight back in your hips and avoid pointing your toes as you pedal, Figueroa says. By pressing through with a flat foot, you'll help maximize engagement of your glutes and hips and reduce the pressure on your quads and knee joints. Think of pulling your toes upwards as you pedal so that they're slightly above the heel (if you haven’t done it before, it might feel like your feet are flexed).

Guide Your Ride With RPM

Tracking your cadence, RPM, can help you guide your ride and provide instant feedback on your performance. If your RPM is extremely low (especially during an intense climb), you probably won't last long and should consider lowering your resistance, Figueroa says. Conversely, if you're going faster than 120 RPM, there's not enough resistance for you to be pushing the bike—the bike is pushing you. Make sure you have enough resistance to maintain control.

Think back to the last time you rode a bike outdoors—it’s pretty tough to move super fast. By using the resistance to create your "terrain," your indoor ride more closely mimics a road riding experience where you'd hardly ever go above 100 RPM, Figueroa says.

If your bike doesn't have a cadence computer on the console, you can figure it out by counting your pedal strokes for six seconds and then multiplying by 10. Sixty to 80 RPM is a good general range for climbs, and for seated or standing runs, aim for 90 to 110 RPM, Figueroa says.

Stand Up Smarter

Standing positions during your ride should be as close to your perfect seated position as possible. “Don't stand and lean forward," Figueroa says. "As soon as you come forward, all the work goes into your knee joint, which doesn’t allow the power of your muscles in the hip joint to take over." When you stand, you should still feel the nose of the saddle bumping against the back of the inner thighs, he explains.

The two standing positions you'll use:
Standing run: Many riders mistakenly focus on speed in this position and end up bouncing up and down, Figueroa says. “Hold your body steady and focus on equally pushing down and pulling up, working through a solid core."

Standing climb: Since this position requires much heavier resistance, your body weight needs to change, Figueroa says. “In outdoor cycling, you would actually tilt the handlebars to the side, so in this case, shift your body weight over each individual down stroke of the pedal… The further back your weight is, the more you’ll use the muscles in your hips—every pedal stroke is a single-leg squat."

The Dos and Don'ts of Yoga Class Etiquette

By Heidi Kristoffer


Retrieved from: http://www.shape.com/blogs/shape-your-life/dos-and-donts-yoga-class-etiquette





I always tell my students, "It's your yoga; do what you want." I fully believe that...unless it is at the expense of the rest of the class. To me, “yoga etiquette” (if there is such a thing) always comes down to thinking of the greater good: As long as you can ask yourself, “Is what I am doing altering anyone else’s yoga practice in a negative way?" and adjust accordingly, then you are practicing proper yoga etiquette (not that there are any hard-and-fast rules!).

Ultimately, being a harmonious yoga practitioner boils down to respecting three basic things: the air others breathe, people's personal space, and the overall serenity of the class for everyone.

1. Be mindful of the air others' breathe. To some people, perfume or cologne in a small yoga space can be equally as offensive as body odor or flatulence, so try not to douse yourself in scents when you know will be sweating in close proximity to others (and maybe rethink that bean burrito before class). Also keep in mind that if you roll up a wet mat with a towel or stuff your wet yoga clothes into a bag, they will all probably end up with a strong, moldy odor, especially if you leave them rolled up until your next practice. (Click here for some super-easy mat cleaning tips).

2. Respect others' space. Try to keep your mat evenly spaced from your fellow classmates—no one likes to feel like a sardine when it isn’t necessary! If you can, stagger your mat as well so that when you open your arms out to the side, you don’t hit a fellow yogi in the face. Also keep your props and anything you might have close to your own mat and, if possible, leave what you don't need for your practice in the cubbies.

RELATED: It can be hard to sort through all the yoga and gym gear out there. Discover the fitness gear trainers can't live without.

3. Consider the overall atmosphere of the class. The shrill ring of cell phones, running commentary with your friends, and intense grunting can be distracting to your fellow classmates, so try to keep any excess noise to a minimum. While a loud exhale, excited squeal, or occasional giggle is completely normal (it happens to all of us), if you find yourself grunting through an entire class, perhaps have a look at how you are practicing, and see how it feels to approach your practice with the intent to move and breathe with ease. Forcing and pushing aren’t part of yoga—allowing is. (For more help, check out tips for moving and breathing with ease).

Additionally, if you are late for a class or need to leave early, try to be thoughtful and gracious about how you handle it. For example, if you are late for class and someone needs to move their mat to accommodate you, wait for a good time for them, not you. And do your best not to leave during savasana! This is the final relaxation period where everyone gets to soak in all of the incredible benefits from their yoga practice. If you do need to leave class early, inform your instructor when you plan on leaving so he or she can signal you before savasana. This way you can slip out quietly, and you can relax knowing you don't have to constantly check your phone and worry about the time during the class.

Health & Nutrition Benefits Of Eating Apples

Retrieved from: Health Remedies

• Apples are abundant in quercetin, a flavonoid, which helps prevent the growth of prostate cancer cells.
• Apples are said to help in slowing down ageing-related problems, avoiding wrinkles and promoting hair growth.
• A recent study has found that, apples lowers the body’s need for insulin and also helps in controlling diabetes.
• Apples have been found to have a positive result on those suffering from risk of stroke, Type II diabetes and asthma.
• Apples, because of the presence of flavonoids, inhibit the growth of carcinogenic substances in the bladder and thus, diminish the risk of bladder cancer, especially in smokers.
• Eating apples on a regular basis is extremely crucial for the improvement of the lung function.
• Researches have suggested that, apples may protect post-menopausal women from osteoporosis and may also increase bone density. This is possible due to the presence of a flavonoid called phloridzin and boron, another ingredient that helps strengthen bones.
• The antioxidants and flavonoids present in apples help in the reducing the risk of respiratory disorders like chronic obstructive pulmonary disease (COPD).
• The fiber and phytonutrients present in apples help in the reduction of blood cholesterol and also improve bowel function. In fact, apple juice has been found to restrain the oxidation of the harmful cholesterol (LDL or low-density lipoprotein).
• The phytonutrients present in the skin of apples have been found to inhibit the growth of colon cancer cells.
• The presence of dietary fiber in apples helps in better digestion and also promotes weight loss.
• Researches have also suggested that foods like apples, which contain flavonoids, might reduce the risk of lung cancer.
• Studies conducted on mice at Cornell University concluded that, the quercetin in apples may protect brain cells from drastic impairment that may lead to Alzheimer’s disease.
• The fruit is rich in dietary fiber and also helps in the building of colon mucous membrane, which is essential for balanced bowel movement and eliminating waste from the body.
• The skin of an apple in fact, has more properties than the apple itself. So, the next time you decide to peel the skin of an apple for your toddler, think again. The skin of apples promotes growth cells and helps in the development of brain cells, promoting overall brain health.

Health Benefits Of Eating Eggplant

Retrieved from: Health Remedies

• Although iron is essential for many biological process in the body, excess accumulation of iron is not beneficial and causes certain harmful effects in the body. Increased accumulation of iron causes rise in the production of free radicals in the body and is associated with high risk of heart disease and cancer. Hence, it is necessary to remove the excess iron to reduce the free radical production. This can be done by nasunin, a phytonutrient present in eggplant.
• Other beneficial effects of chelating iron are protecting blood cholesterol from peroxidation, reducing the rate of free radical damage in joints and preventing cellular damage that can promote cancer formation.
• Nasunin, the potent antioxidant, also shields the brain cell membranes from any kind of damage and injury. This is really important as the membrane protects the cells from free radicals, allowing the entry of nutrients and exit of harmful wastes. It also receives instructions from messenger molecules telling what activities the different cells should perform.
• Another important function of eggplants are that they act as antimicrobial, antiviral, antimutagenic and anti LDL, all of which is attributed to the action of a phenolic compound, chlorogenic acid, found in abundance in the vegetable. The acid is one of the most potent free radical scavengers found in the tissues of plants.
• The plant also has a high source of dietary fibers, which is helpful for the proper functioning of the digestive system, and also acts against coronary heart disease.
• The potassium content in the vegetable helps to strike a balance in the salt intake and maintain a good hydration level.
• The potassium level also plays a vital role in regulating the blood pressure of the body.
• For those of you who are planning to go easy on your diet and lose some extra weight, you can opt for eggplants as they are very low in calories and also have high moisture content. Hence, brinjal or eggplants can be safely and effectively used to control obesity.
• Eggplants are also used to reduce glucose levels of type II Diabetes. This is attributed to the fact that the vegetable contains low levels of carbohydrates and high fiber levels. In fact, the vegetable is regarded as a natural method of controlling diabetes.

Health & Nutrition Benefits Of Eating Onions

retrieved from: Health Remedies

• Fresh as well as cooked onions have anti-platelet adhesiveness, which helps in preventing thrombosis.
• Onion has been found to be very good for those suffering from high blood pressure.
• Onion helps reduce inflammation and is therefore, beneficial for those suffering from Neuritis, Vertigo and Bronchitis.
• Onion, being a diuretic, increases the secretion of urine.
• Regular consumption of onions also prevents colon cancer.
• Onions are rich in flavonoids and thus, provide protection against cardiovascular disease.
• Onions are very good for the health of hair, finger and toe nails and even the eyes.
• Onions contain a number of sulfides that help in lowering blood lipids
• Onions have anti-allergy properties, apart from being slightly laxative.
• Onions help drain out mucus from the cavities and loosen phlegm, in turn alleviating the symptoms of sinus.
• Onions help the body in destroying worms and other parasites.
• Researches have revealed that onions prolong longevity.
• Since onions have the property of helping lower blood sugar, they are good for those suffering from diabetes.
• The extracts of onion, being rich in a variety of sulfides, provide some protection against tumor growth.
• In case of bleeding from the nose it is advisable to smell fresh cut onion, as it can be extremely beneficial in stopping the bleeding.
• Those who are suffering from insomnia should eat onions to get a good night sleep.
• The juice of onion can be highly effective in healing ear pain and blurred vision. Put a few drops in your ears or eyes and get immediate positive results.
• Regular consumption of onion with sugar can be beneficial for those kids who want to gain height.
• 3 ounces of onion juice when taken with water early morning every day can prevent fits.
• Onion can help you combats hair loss and baldness. Pour onion juice on your scalp and message.
• Consumption of white onions with curd can be extremely beneficial in relieving acidity.
• It has been found that onion juice or raw onions can be effective in combating TB bacteria in the body. Eating onion with salt can be more effective.
• The mixture of onion juice and ginger juice can be helpful in stopping vomiting.
• Onion can also be beneficial in toothaches and gum-aches. Cut a small piece of onion and keep it near the affected area to get rid of the pain.

Health Benefits of Fish Oil

Retrieved from http://myhealthlist.net/2013/04/health-benefits-of-fish-oil/

If you haven’t incorporated fish oil to your diet yet, we have the reasons why you should. When we talk about fish oil do not confuse it with the regular oils that you use for cooking. This particular oil not only gives you unlimited health benefits but also cures many illnesses. It provides your body with all the essential acids and minerals that you can’t get from other sources. Fish oil is obtained from the tissues of fatty oil-rich fishes such as sardines, tuna, salmon, mackerel and blue fish. The oil found from their fatty tissues is not created by the fishes themselves instead
it is produced by the algae that are consumed by them; this is the case of herbivorous fishes. The
carnivorous fishes like tuna, swordfish and shark consuming these algae eating fishes become a source of fish oil as well. Though shark and swordfish are a rich source of omega-3 fatty acids but as these fishes lie on the top position of the food chain there are higher chances of them being contaminated by PCBs, Mercury and other environmental toxics. For this reason FDA, Food and Drug Association has prescribed to limit the consumption of oil prepared by the carnivorous fish.

Fish oil provides you with several types of omega-3 fatty acids such as docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA), alpha-linolenic acid ALA and gamma-linolenic acid GLA, all of them are essential for maintaining a healthy body. The antioxidants that you can find in fish oil are selenium and iodide. So how do these nutrients help you with your health? Let’s find out!

Improves your Heart Health
According to a study by the American Heart Association, omega 3 fatty acids provide protection against cardiovascular diseases. Fish oil can serve as the best source of these omega-3 fatty acids that can help reduce the levels of LDL (bad cholesterol) and increase the HDL(good cholesterol) levels.
High levels of triglycerides can increase the risk of heart diseases and even contribute to develop metabolic syndrome. Fish oil halts the accumulation of excessive triglycerides. Some preliminary researches also claim its effectiveness for reducing stokes and preventing arthrosclerosis (hardening of arteries).

Aids in Weight Loss
A research conducted at the University of South Australia by Professor Peter Howe proved fish oil effectiveness for reduction in weight. The volunteers of the research were given a diet including fish oil, which showed massive reduction in weight.

Improves Immunity
For a more effective immune system, regular consumption of fish oil can prove to be very beneficial. It strengthens your immune system and enables your body to fight against diseases like cough, flu and common cold.
Some studies conducted on of pigs showed that fish oil aided in their growth. Fish oil is very beneficial in curing lupus disease and also helps in the relief of its symptoms such as fever, joint pains and skin rashes.

Beneficial for AIDS patient
Preliminary research conducted in Lexington by the Nutritional Science Program has proven fish oil benefits for treating AIDS patients.

Effective as an Anti-inflammatory
Chronic inflammatory disease can be effectively treated with the help of regular consumption of fish oil. It has a cure for intestinal disorders such as sprue, IBD (inflammatory bowel disease), ulcerative colitis, short bowel syndrome, gastrointestinal disorders. People with Crohn’s disease have difficulty in the absorption of essential vitamins and other nutrients. For patients with this disease fish oil can be very beneficial, as it supplements their bodies with vital nutrients.

Treats Arthritis
According to a research conducted by the Royal Adelaide Hospital and University of Newcastle, Australia, consuming fish oil in adequate quantities can be very helpful in treating arthritis. It also halts the destructive effect of enzymes on the cartilages, in the conditions of osteoarthritis. However, some researchers claim that patients with arthritis may encounter some side effects with the use of fish oil.

Cure for Depression
Omega-3 fatty acids are good for treating depression and related symptoms like suicidal tendencies, sadness, anxiety, mental fatigue, lack of sexual desire and restlessness. A research conducted at the Case Western Reserve University School of Medicine, Ohio, showed that fish oil is good for stabilizing mood and also treats bipolar disorders. Another interesting research conducted on prisoners who were fed with sea food showed a decrease in homicide rate.

Treatment for Alzheimer’s disease
The Alzheimer’s Association suggests that fish with higher omega-3 contents should be consumed in large quantities by patients with Alzheimer’s disease and dementia. The benefits of fish oil have also been proven by the studies conducted at Louisiana State University and University of California at Los Angeles. The key components found in fish oil that provides protection against these diseases are EPA and DHA.

Effective for ADHD
Dyslexia, hyperactivity, dyspraxia, emotional instability, poor coordination, wavering attitude, low concentration, low IQ, learning disorder, impetuosity or short term memory, if your child faces any of these symptoms then fish oil can be a very healthy option to treat them. Fish oil is essential for the development of the brain and its proper functioning. According to a research conducted at the University of South Australia, significant improvement was observed in children with ADHD using fish oil. Even toddlers born to mothers using fish oil during pregnancy, showed improved hand eye coordination.

Improves vision
Fish oil can protect you from macular degeneration and also helps to improve your vision. The National Eye Institute at the National Institute of Health, US, plans on conducting further researches that could help them declare fish oil benefits for macular degeneration. This research would enable them to spread nationwide awareness regarding the benefits of fish oil for the eyes.

Good for Healthy Skin and Hair
It can protect your skin from getting dry and help it glow. Fish oil is an effective treatment for skin related problems such as rashes, itchiness, and eczema. It is most suitable for people with acne.
Fish oil also takes care of your hair and makes it look lustrous. It also increases the volume of the hair and nourishes the follicles.

Effective for Type 2 Diabetes
Fish oil aids the diabetic patients by reducing the triglyceride levels and therefore protects them from cardio vascular diseases.

Good for Pregnant Women
The DHA found in fish oil supports the development of organs of the baby such as brain and the eyes. Good news for ladies with a history of miscarriages; fish oil provides protection against miscarriages, premature births and low birth weight.

According to a research conducted in Denmark, involving 8,729 expecting women revealed that those women who consumed insufficient amounts of DHA and EPA had a higher risk of preterm babies and also developed after birth depression. So for a healthy and happy pregnancy consume fish oil. However, avoid taking oils extracted from the liver of the fish such as cod liver oil as it contains vitamin A which could prove to be harmful for your pregnancy.

Now that you are convinced to incorporate fish oil to your diet, it is suggested that you should consume a balanced amount of it. Too much consumption of fish oil can upset your stomach and may also cause weight gain and increase blood sugar levels.

Before purchasing fish oil always ensure its purity and choose the company that meets the quality standards, because fish oil made from fishes contaminated with toxic can be harmful for you. Fish oil supplements are also available in the market in the form of capsule, tablet, pills or soft gels. It is suggested that you consult a doctor who could provide you more information regarding its consumption and which supplement will be most suitable for you.

Natural ways to keep your body cool during summer days

Retrieved from http://ethnichealthcourt.com/2013/04/04/natural-ways-to-keep-your-body-cool-during-summer-days/
  

By ethnichealth on April 4, 2013  

How to cool yourself without air conditioning 

Contents: Steps to keep your body cool, Best available foods which make u comfortable in summer season.

Best Tips

If you are feeling hot in a summer day and does not have an air conditioner for instance, that’s doesn’t matter. Now you can keep yourself cool in a hot day even without an air conditioner by following just this simple process.

Steps

1. Wet your wrists and other pulse points with cold water. Use a piece of ice wrapped in a face cloth, to continue after the coolness wears off. Constantly cooling off the wrists will also cool off the body. Never use just Ice make sure it is wrapped in a towel or something similar. Studies show that this will reduce your core body temperature by as much as 3 °F (1.5 ºC). The relief is almost immediate, and will last for up to one hour.
2. Use perspiration to cool the body down. Water vapor produced by sweating (avoid sweating too much) actually takes heat away from your body if it is exposed to air and allowed to evaporate. The best thing to do is to put your sweaty self in the path of a cool breeze or fan.
3.  Dress simply- Lightweight, loose-fitting clothing will help to keep you cooler, even better if it is light in color as this will reflect the heat and sunlight better. Shorts and short sleeved shirts are good choices, although a lightweight long sleeved shirt and pants are preferable if you’re hiking or working outdoors for any length of time, as this provides more protection against the UV rays. Cotton clothing tends to keep you cool; be careful of synthetics as they can increase heat, although some synthetic clothes are specifically made to reduce heat (check the labels).
Consider wearing less makeup. Too much makeup can impede sweating and make you feel hotter, especially around your facial area. A little matte powder for oil control may be suitable. For makeup and cosmetics that you do wear, consider storing them in the refrigerator. They’ll be refreshingly cool when applied to your face, body and feet straight from the fridge.
Wear less accessories during hotter weather. Metallic accessories can heat up considerably and less is always best when it comes to keeping cool.
If you’re worried about body odor, you might want to skip camisoles and tank tops, as these can make body odor more noticeable.
If you have long hair, wear it up and off your face and body. If you have short hair, consider keeping it very short to minimize the insulating effects of hair.

4. Glass Of Water. Drink water, even if you are not thirsty! You must replace fluids lost in perspiration to prevent dehydration. Oral re-hydration may be accomplished by drinking an electrolyte-balanced beverage. The electrolytes help to make sure you don’t lose vital minerals through sweating. Adding ice will also help cool you off. Avoid lemonade, iced tea, and other sugary drinks (see the Tips below). Ice does not actually help you cool off if it is in water you will drink. Cool water does, but the colder the water the more energy your body spends making it body temperature so that it can use it.
5. Wide-Brimmed Hat. Avoid direct sunlight. Stay in a shaded area if possible. Exposure to direct sunlight increases the heat index, so that your body may experience temperatures even higher than the air temperature! If you must go outdoors, go in the morning or evening. Wear clothes that cover up your body. A wide-brimmed hat is good. Light-weight, loose-fitting cotton clothing should be worn. It is better to wear a shirt with long sleeves and a collar to prevent any exposure. Some people (for example, Bedouins – In arid, low humidity climates) believe it is even best to wear 2 or more layers of clothes.
6. Go downstairs. Warm air is less dense than cool air so it tends up layered on top of the downward moving cooler air. If you’re in a house, for example, get lower than the roof. Make your way to the basement or lower level. It will be cooler there. Position a fan in an upstairs window to draw off heat collected in upper rooms–set it up so that it sucks air from indoors and pushes it outdoors.
7. Ceiling Fan. Keep the air flowing. Turn on the ceiling fan or box fan in the room. Do not make a fan out of paper and use it to wave air past your face and neck. Contrary to popular belief, the activity created by waving actually burns calories and raises your core temperature.
8. Prepare your home against the heat. In the evening, open windows and use fans to create a cross-breeze, circulating cooler evening/night air through the rooms. As soon as the sun hits the building the next morning, close all windows, blinds, and curtains, and keep doors and windows closed throughout the day until it is cooler outside than it is inside. Then you can open everything up again and cool off to be prepared for the next day. Leaving kitchen cabinets open all night helps too; if you leave them closed, they store the heat and your house won’t cool off as much.
9. Turn off the stove or other sources of heat. Incandescent light bulbs also create heat. Turn off your lamps, as well as your computer.

10. Cooling Off In The Water. Get wet! Take a cool shower or bath. Wet your hair. Fill a basin with water and sit with your feet in it. Go swimming in a pool. Use a wet cloth to keep your skin cool. Put a wet bandanna around your neck. Fill a spray bottle or squirt gun with water and spritz yourself. Run cool or cold tap water on the inside of your wrists. The water will cool down the blood flowing through your veins and arteries.

THE BENEFITS OF INDOOR CYCLING & CALORIES BURNED

Apr 25, 2012 | By Heather Holtschlag

Read more: http://www.livestrong.com/article/120918-benefits-spinning-calories-burned/#ixzz2PVsjmryb

Indoor cycling is a popular exercise performed on a stationary bike usually in a class format led to music by a certified instructor. The program takes the class through a simulated tour of hills and flat roads. During the class, you set your own pace, meaning your workout is as easy or as hard as you make it. There are several benefits to a the workout, including calorie burning.

IMPROVING CARDIOVASCULAR HEALTH

Physical inactivity can have a huge impact on your cardiovascular health, leading to cardiovascular disease. The American Heart Association recommends that all healthy adults, age 18-65, get at least 30 minutes of moderate intensity exercise five days a week. Cycling of any kind is one of the activities the AHA suggests for improving your cardiovascular health.

GENTLE ON THE BACK

According to Spine-Health, indoor cycling is a type of low-impact aerobic exercise that is not only considered highly effective when done regularly, but also is gentle on the back. This is because many people prefer to stay seated, which takes the weight off of their bodies. In addition, this type of exercise, when performed for 30 to 40 minutes, increases production of endorphins, the body's natural pain killer, which may help eliminate a person's need for medication if he has chronic back pain.

CALORIE BURN AND CONSISTENCY

A 150-pound person who participates in an indoor cycling class for 45 minutes will burn more than 360 calories, according to Fitness magazine. This makes indoor cycling a popular choice for people who want a low-impact activity with a high-calorie burn. In addition, because indoor cycling requires only one type of motion, there are no choreographed routines to remember as in other types of aerobics classes.

GOOD FOR WALKERS

Indoor cycling provides benefits for individuals who also like to walk for exercise, according to Weight Watchers. It will improve your coordination, which will aid in the prevention of injury when you walk; build lower body strength, which will help prevent your legs from becoming too tired too early during your walks; and help strengthen your core, leading to better posture when you walk.

BUILD LEG STRENGTH

The program is also an effective exercise for building and toning lower body strength, particularly in the calves, buttocks and quadriceps, and the muscle tendons, according to Alive. It's especially beneficial if you want a cardiovascular workout that will improve your legs without any type of weight bearing exercise.

10 Ways To Feel Great!

Emotional Health = Physical Health: 10 Ways To Feel Great!

By Lauren Borden

http://www.mindbodygreen.com/0-7461/emotional-health-physical-health-10-ways-to-feel-great.html

"The root cause of 85% of illness is related to emotional or psychological issues."

-- Dr. Norman Shealy, MD

The intimate connection between body, mind, and spirit has been known and honored in Eastern medicine for millennia. But only relatively recently have we begun to see that emotional health is directly connected to physical heath. 

Now we know: Neglect your emotional and spiritual health, and sooner or later it will take a toll on your physical body. Thousands of Western studies have now finally proven this mind-body connection.

Yet many people have not yet made this connection or been exposed to the power of this information. However, as the information discovered by quantum physics continues to become more widespread, more and more people are starting to understand that at our root level we are energy beings. Thus, energy has a big impact on how we feel, heal, and thrive in our environments. 

We're finally beginning to see the human being as not just a body that is machine-like and gets “fixed” when it breaks, but a complex energy field that is constantly interacting with its environment on a multi-dimensional level. Thus every single disease comes only after enough emotional, mental and spiritual imbalance has occurred within and was not addressed.

Here are a few tips for maintaining emotional balance:

1. Maintain good physical health. 

This point is so basic it's often overlooked. Our physical health affects our emotional health much more than we realize. Make sure to eat well, exercise and get plenty of sleep. 

As Virgil said: "The greatest wealth is health."

2. Learn to release anger and let go of grudges. 

Vent if you have to then shake it off. Walk it off. Harboring anger or ill feelings builds emotional toxicity, which ultimately affects your overall health. 

"For every minute you are angry, you lose sixty seconds of happiness." -- Anonymous 

3. Be aware. 

Look for the hidden message or lesson in negative or difficult situations. Learn from them. Experiencing adversity is meant to alert you to something or teach you a new skill.  

As legendary NFL quarterback Brett Favre said, "Life deals you a lot of lessons, some people learn from them, some people don't."

4. Keep your brain active. 

Don't let complacency or boredom set in. In order to feel alive and vibrant, we need to keep our minds active by learning new things and challenging ourselves. 

"If I had to live my life again, I would have made a rule to read some poetry and listen to some music at least once a week; for perhaps the parts of my brain now atrophied could thus have been kept active through use." -- Charles Darwin

5. Stimulate your senses.

As well as keeping your mind active, enjoy beautiful art, listen to music that lifts your spirits or try a new gourmet dish. Our senses need to be reawakened every now and then too. 

"Man has no Body distinct from his Soul; for that called Body is a portion of Soul discerned by the five Senses, the chief inlets of Soul in this age." -- William Blake

6. Have fun and don't take yourself too seriously. 

Balance in life is important for maintaining emotional health. Too much emphasis on work causes stress as well as wear and tear on the body and mind. Take time off; go to the beach, the park or a movie to take your mind off your current quandaries. Chances are when you come back you will see things from a fresher, more productive perspective. 

"I hope life isn't a big joke, because I don't get it." -- Jack Handey

7. Maintain supportive relationships. 

Maintain good relationships with friends and family for much needed feedback, a shoulder to lean on or a different perspective. Often we get so caught up in our own problems and misery we can't see the forest for the trees. Having an objective pair of eyes and ears can give you a whole new way of thinking.

"Someone to tell it to is one of the fundamental needs of human beings." -- Miles Franklin

8. Share. 

Donate your old clothes, furniture or items you don't use anymore to your local Goodwill, Salvation Army, or charity of your choice.

It will make you feel good, first by helping someone out and secondly by cleaning out your closets and basements of 'stuff' you haven't put to use in a long time. 

"For it is in the giving that we receive." -- St. Francis of Assisi

9. Relax. 

Take some yoga classes, learn to meditate or incorporate a relaxation technique into your routine. Besides having fun and not taking yourself too seriously, it's a good idea to integrate tools for relaxation into your routine for those times when life gets somewhat overwhelming. Having many methods to fall back on ensures emotional well being.   

"If a man insisted always on being serious, and never allowed himself a bit of fun or relaxation, he would go mad or become unstable without knowing it." -- Herodotus

10. Learn to have gratitude for exactly where you are. 

How many times have we heard that life is too short? We get so caught up in the whirlwind that we forget to live in the present moment and realize how lucky we really are. And in those times we're not caught up in the whirlwind, we're worrying about the future. It's time to slow down and enjoy the now! 

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Coconut Oil

13 Evidence-Based Medicinal Properties of Coconut Oil

Retrieved from: http://www.greenmedinfo.com/blog/13-evidence-based-medicinal-properties-coconut-oil

Posted on: 

Monday, September 3rd 2012 at 5:00 am

Written By: 

Sayer Ji, Founder

While coconut oil has dragged itself out of the muck of vast misrepresentation over the past few years, it still rarely gets the appreciation it truly deserves.  Not just a "good" saturated fat, coconut oil is an exceptional healing agent as well, with loads of useful health applications.

Some examples of "good" saturated fat include

• Fat-burning: Ironic, isn't it? A saturated fat which can accelerate the loss of midsection fat (the most dangerous kind). Well, there are now two solid, human studies showing just two tablespoons a day (30 ml), in both men and women, is capable of reducing belly fatwithin 1-3 months.
• Brain-Boosting: A now famous study, published in 2006 in the journal Neurobiology of Aging, showed that the administration of medium chain triglycerides (most plentifully found in coconut oil) in 20 subjects with Alzheimer's disease or mild cognitive impairment, resulted in significant increases in ketone bodies (within only 90 minutes after treatment) associated with measurable cognitive improvement in those with less severe cognitive dysfunction.[i]
• Clearing Head Lice: When combined with anise spray, coconut oil was found to be superior to the insecticide permethrin (.43%).[ii]
• Healing Wounds: Coconut has been used for wound healing since time immemorial.  Three of the identified mechanisms behind these healing effects are its ability to accelerate re-epithelialization, improve antioxidant enzyme activity, and stimulate higher collagen cross-linking within the tissue being repaired.[iii]  Coconut oil has even been shown to work synergistically with traditional treatments, such as silver sulphadizine, to speed burn wound recovery.[iv]
• NSAID Alternative: Coconut oil has been demonstrated to have anti-inflammatory, analgesic and fever-reducing properties.[v]
• Anti-Ulcer Activity: Interestingly, coconut milk (which includes coconut oil components), has been shown to be as effective as the conventional drug sucralfate as an NSAID-associated anti-ulcer agent.[vi]
• Anti-Fungal: In 2004, 52 isolates of Candida species were exposed to coconut oil. The most notorious form, Candida albicans, was found to have the highest susceptibility. Researchers remarked: "Coconut oil should be used in the treatment of fungal infections in view of emerging drug-resistant Candida species."[vii]
• Testosterone-Booster: Coconut oil was found to reduce oxidative stress in the testes of rats, resulting in significantly higher levels of testosterone.[viii]
• Reducing Swollen Prostate: Coconut oil has been found to reduce testosterone-induced benign prostate growth in rats.[ix]
• Improving Blood Lipids: Coconut oil consistently improves the LDL:HDL ratio in the blood of those who consume it.  Given this effect, coconut oil can nolonger be dismissed for being 'that saturated fat which clogs the arteries.'
• Fat-Soluble Nutrient Absorption: Coconut oil was recently found to be superior to safflower oil in enhancing tomato carotenoid absorption.[x]
• Bone Health: Coconut oil has been shown to reduce oxidative stress within the bone, which may prevent structural damage in osteoporotic bone.[xi] [Note: Osteoporosis is a Myth, as presently defined by the T-Score]

• Sunscreen: Coconut oil has been shown to block out UV rays by 30%. Keep in mind that this is good, insofar as UVA rays are damaging to the skin, whereas UVB rays are highly beneficial (when exposure is moderate).[i]  Make sure to check this list of other sun-blocking oils.

Of course, when speaking about coconut oil, we are only looking at one part of the amazing coconut palm.  Each component, including coconut hull fiber, coconut protein andcoconut water has experimentally confirmed therapeutic applications.

Top 4 Health Benefits of Dance

Retrieved from: http://dance.about.com/od/danceandyourhealth/tp/Health-Benefits.htm
By Treva Bedinghaus, About.com Guide

Dancing is a great way for people of all ages to get and stay in shape. Besides being fun, dancing has many positive health benefits. Following are the top 4 health benefits of dance.

1. Flexibility

Flexibility is an important part of being healthy. Dance requires a great amount of flexibility. Most dance classes begin with a warm-up including several stretching exercises. Dancers must strive to achieve full range of motion for all the major muscle groups. The greater the range of motion, the more muscles can flex and extend. Most forms of dance require dancers to perform moves that require bending and stretching, so dancers naturally become more flexible by simply dancing.

3. Endurance2. Strength

Strength is defined as the ability of a muscle to exert a force against resistance. Dancing builds strength by forcing the muscles to resist against a dancer's own body weight. Many styles of dance, including jazz and ballet, require jumping and leaping high into the air. Jumping and leaping require tremendous strength of the major leg muscles. Ballroom dancing builds strength. Consider the muscle mass a male ballroom dancer develops by lifting his partner above his head!

Dance is physical exercise. Exercise increases endurance. Endurance is the ability of muscles to work hard for increasingly longer periods of time without fatigue. Regular dancing is great for improving endurance, especially vigorous dancing such as line and ballroom dancing. Elevating the heart rate can increase stamina. Just as in any form of exercise, regular dancing will build endurance.

4. Sense of Well-Being

Dancing is a social activity. Studies have shown that strong social ties and socializing with friends contribute to high self-esteem and a positive outlook. Dancing provides many opportunities to meet other people. Joining a dance class can increase self-confidence and build social skills. Because physical activity reduces stress and tension, regular dancing gives an overall sense of well-being.

Benefits of Hip Hop Dance

Retrieved from: http://www.fitday.com/fitness-articles/fitness/exercises/understanding-hip-hop-dance-for-fitness.html#b





Hip hop dance is a fun and effective way to burn calories and get your heart pumping. This high-impact cardio workout engages the entire body and helps you build muscle tone. If you incorporate hip hop dance into your exercise routine, you may experience an increase in your energy level and an improvement in your overall physical fitness.

Increases Stamina and Endurance
Hip hop dance increases your stamina and endurance. It requires you to move and change positions at an extremely fast pace. This constant motion helps build endurance and increases your aerobic capacity.

Tones the Abdominals and Strengthens the Core
Hip hop requires you to contract and expand the abdominal muscles in a series of quick but fluid movements. These motions work the upper and lower abs and the obliques and strengthen your entire core.

Aids Weight Loss
Incorporating hip hop dance into your routine can help you manage your weight. Aerobic hip hop can burn up to 500 calories per hour. Hip hop also boosts your metabolism, helping you to burn more calories in less time.

Strengthens the Heart
Hip hop dance is a great cardio workout. Dancing on a regular basis can help you strengthen your heart muscles, improve your lung function and boost your energy level. It can also reduce the risk of heart disease and certain types of cancers. Intense cardio exercises, like hip hop dance, can improve sleep patterns and provide relief from psychological stress.

Hip hop dance can be a great way to exercise while having fun. With a few simple steps you may find yourself at an improved fitness level and in better shape.

Fiber Choices For Active People

Retrieved from: http://www.ideafit.com/fitness-library/fiber-choices-for-active-people

You can barely pick up a health magazine without reading an article about how wonderful fiber is. Yet many people struggle to consume the recommended amount of fiber.

Learn why eating fiber is so beneficial, how athletes should add fiber if they need more and what foods are rich sources of fiber. Pamela Nisevich Bede, MS, RD, CSSD, LD, creative mind behind Nutrition for the Long Run, a wellness and nutrition communications consulting firm, and co-owner of Swim, Bike, Run, Eat! LLC, an online sports nutrition consulting firm, provides insights below.

Benefits of Fiber

Besides keeping you “regular,” why should you make sure you’re eating enough fiber?

• Fiber has a protective effect against cardiovascular disease in the overall population (IOM 2002; ADA 2008).
• Dietary and supplemental fiber (intakes of 20–27 grams per day [g/dy] from whole foods or up to 20 g/dy from supplements) may help with weight control (ADA 2008).
• There’s a clear association between a fiber-rich diet and a lower body mass index (BMI) (IFIC 2008).
• Many observational studies have found an association between high-fiber food consumption and reduced risk of type 2 diabetes (IFIC 2008; ADA 2008).
• Fiber-rich foods tend to be concentrated sources of cancer-fighting antioxidants, vitamins and minerals.

How Much Fiber?

The Institute of Medicine (IOM) recommends 14 g of fiber per 1,000 kilocalories (kcal) as an Adequate Intake (AI) for adults. This amount was derived from data on the relationship between fiber consumption and coronary heart disease risk. The U.S. Department of Agriculture recommends 25 g/day for women and 38 g/day for men (USDA 2010). See sources of fiber in chart.

Fiber for Athletes

If you’re an athlete or active person, there’s no need to eat excessive amounts of fiber. Instead, aim to consume the recommended AI for the general population (ADA, DC & ACSM 2009).

If you need to increase fiber intake to meet the AI, do so on a rest day or after workouts. You should also increase fiber gradually, and make sure you drink a lot of fluids. Pay careful attention to overall fluid intake in order to prevent dehydration and/or constipation. Supplemental fiber should be avoided during activity and is notrecommended during strenuous activity.

For the latest research, statistics, sample classes, and more, "Like" IDEA on Facebook here.

SIDEBAR: High-Quality, High-Fiber Choices

Adding fiber to the diet can be as easy as choosing nutrient-rich foods—such as legumes, whole grains and fresh and frozen fruits and vegetables—while avoiding nutrient-poor choices, such as soft drinks and processed foods. Try these high-fiber options

References

ADA (American Dietetic Association). 2008. Position of the American Dietetic Association: Health implications of dietary fiber. Journal of the American Dietetic Association, 108, 1716–31.

ADA, DC & ACSM (American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine). 2009. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. Journal of the American Dietetic Association, 109 509–527.

IFIC (International Food Information Council). 2008. Fiber Fact Sheet.www.foodinsight.org/Content/6/FINAL%20IFICFndtnFiberFactSheet%2011%2021%2008.pdf; retrieved Nov. 10, 2010.

IOM (Institute of Medicine). 2002. Food and Nutrition Board. Dietary Reference Intakes: Energy, Carbohydrates, Fiber, Fat, Fatty Acids, Cholesterol, Protein and Amino Acids. Washington, DC: National Academies Press.

Palmer S. 2008. The top fiber-rich foods list. Today’s Dietitian, 10 (7), 28.

USDA. 2010. USDA Nutrient Analysis Library. National nutrient database for standard reference, release 23: Fiber.www.ars.usda.gov/SP2UserFiles/Place/12354500/Data/SR23/nutrlist/sr23a291.pdf; retrieved Nov. 10, 2010.

IDEA Fitness Journal, Volume 8, Number 9

September 2011

© 2011 by IDEA Health & Fitness Inc. All rights reserved.