Importance of Bones in Your Body

Did U know that We have about 206 lightweight and strong bones that support our body’s total weight. Bones in our body are important because they provide a frame for the body, protect organs, anchor muscles and store calcium.

The skull encases the brain and creates the shape of a person’s face. The backbone protects the spinal cord, which is the route for messages transmitted between the brain and the body.

The cage is composed of ribs, and it protects vital organs, such as the heart, lungs, liver and spleen. The pelvis is responsible for safeguarding the bladder and intestines. In women, the pelvis also shelters the reproductive organs.

Human bones are being continually broken down and rebuilt, but after the age of 30, this process slows down quite a bit. Bones are broken down, and they are not built back up as quickly.

A normal bone density T-Score range is between -1 and +1, according to the National Institutes of Health

People who suffer from low bone density can keep their bones strong by eating certain foods and exercising.

Now you know importance healthy diet and exercise.

Vj Shah

http://healthandfitness.com

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Exercise is the key to Your Health.

Exercise is the key to Your Health.

Exercise is something that people hate, but remember your body is built to be used, not to sit in a chair at a desk all day. It is estimated that most people don’t get the exercise that they need and that leads to all types of health problems.

Again, even if you aren’t overweight, chances are good that you aren’t getting enough exercise and fitness into your life anyway. Using your muscles and strengthening them are vital to improving health and fitness.

Keep Moving & Exercise Daily!

Vj Shah

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Did U know? The human heart pumps 2,000 Gallons of blood per day.

Did U know? The human heart pumps 2,000 Gallons of blood per day. Total of about 60,000 Gallons per month and whopping 750,000 Gallons every year. It also recycles blood carrying nutrients and oxygen to entire body in about a minute.

 

Human Heart is a miraculous machine and we have this machine that serves us 24 hours a day and 365 days a year.

Aren’t we lucky to have this heart? Love your heart and take care of it and don’t let it rust. Take care of your heart with exercise and healthy diet.

Keep your heart healthy with high intensity short duration workout.

Vj Shah

http://healthandfitness.com

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Ten Tips to Lose Weight & Keep You Healthy.

 

 

 

 

 

 

 

Ten Tips to Lose Weight & Keep You Healthy.

Tip # 1 Drink plenty of water. Water is not just way to flush out toxins. If you have more water in your body you will generally feel healthier and more fit. It also helps you feel full, so you don’t have the urge to eat so much. And water has no calories at all.

Tip # 2 Start your day with a glass of water. It’s a wonderful way to start you day. A glass of water lubricates your insides. You can still have your morning cup of tea, but have it after a glass of water.

Tip # 3 Drink a glass of water before you eat each meal. Water takes up space in your stomach, so you feel fuller without eating as much.

Tip # 4 Have another glass of water while you are having your meal. Again this is another way of making yourself full. Instead of drinking it all at once, take a sip after each bite of food. It will help the food settle and you’ll feel full faster.

Tip # 5 Stay away from sweetened bottle drinks, especially sodas. They are full of sugar and calories.

Tip # 6 Include foods that contain more water, like tomatoes and watermelons. They contain 90 – 95 % water, so feast on them as much as you like. They fill you up without adding pounds.

Tip # 7 Eat fresh fruit instead of drinking fruit juice. Juice is often sweetened with sugar, but fresh fruit has natural sugars. When you eat fruit, you are taking in a lot of fiber, which the body needs, and fruit is an excellent source of vitamins.

Tip # 8 If you have a craving for fruit juice, try making your own. There are lots of juicing machines on the market.

Tip # 9 Choose fresh fruit instead of processed fruit. Processed and canned fruit does not have as much fiber as fresh fruit and processed and canned fruit is nearly always sweetened with sugar.

Tip # 10 Increase your fiber intake. Your body needs a lot of fiber, so try to include it in your diet. Eat as many fruits and vegetables as you can.

Vj Shah

http://healthandfitnesskeys.com

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Stay Away From Diet Gimmicks and Form A Habit of Healthy Eating

Hey Did You Hear About This New Diet?………………

Now a days new diet with fancy names comes every time in market, people jump and try all kind of diets without understanding that this is just marketing techniques to sell you products that do not work. Majority of these diets are just a gimmick and it has became fame and diet craze becoming table topics telling friends and family about new diet they just found and it will help them in loosing weight and becoming healthy.

People jump on the “band wagon” of healthy eating when they read books or view websites that talk about nutrition. While many of these books and websites tell you what you should eat in-order to be healthy, they fail to teach you how to make healthy eating a habit. Thus in a short period of time when temptations come, people fall right back into their old unhealthy eating habits.

You will never be healthy, eating healthy foods occasionally. You have to make healthy eating a habit if you want to obtain nutritional health.

What is a Habit? According to Webster’s dictionary a habit is “a behavior pattern acquired by frequent repetition or physiologic exposure that shows itself in regularity or increased facility of performance.”

Can you see that if we simply apply this principle to healthy eating we will be on our way to vibrant health?

Bad Eating Habits:

Bad eating habits do not develop overnight. For most people these habits began forming when they were kids. Thus one reason why many adults have a hard time breaking their bad eating habits is because these habits have been a part of their lifestyle for many years.

Why Do We Eat Food?

There are two main reasons why we eat food. One is to supply fuel for our body. The other reason is for pleasure. Unfortunately some of the foods that gives us pleasure are unhealthy.

Most people make their food selections based on what they see, smell or taste. Look at these three sentences: That pie sure looks good! That pie sure smells good! That pie sure taste good!

Notice that all three statements involve food and pleasure. However the food that is producing the pleasure (in this situation the pie) may or may not be good for you from a nutritional standpoint. That is why we need to be wise in our food selections and not simply leave it up to our sense of sight, taste or smell.

Eating Healthy Can Be Enjoyable:

Some people think of eating healthy as being boring and tasteless. I think that one reason they feel this way is because most of the commercial ads we see promote foods high in calories, fat, or sugar and only a small percentage of food advertising is done for fruits, vegetables, grains and beans. Thus if there was more nutritional education, more and more people would find eating healthy to be pleasurable and tasty.

How Healthy Eating Habits Can Change Your Life:

Today I can honestly say that I am in excellent health. I feel great, I sleep great, people tell me that I do not look my age, I maintain a healthy weight & healthy lifestyle.

It is great to be in good health. However I do not believe that I am healthy because of chance. I strongly believe that one main reason that I am healthy is because I take personal responsibility for my health. Making healthy eating a habit is a great part of this responsibility.

Our physical bodies have laws that are governed by proper nutrition. If we violate these laws by consistently eating unhealthy foods, we are going to get sick.

Exercise and Healthy Diet is Important for our Health and Fitness.

Be Happy, Healthy & Fit for Life!

Vj Shah

Did You Know? Eating Tomato’s Will Help You To Lower Your Blood Pressure

Do You like Tomatoes?, Tomatoes contain powerful antioxidant called lycopene, which can significantly lower your blood pressure.

A recent double-blind study conducted in Israel has confirmed what hearth-healthy Italians have enjoyed for centuries – tomatoes to lower blood pressure and the risk of heart disease.

The Israeli study was led up by Dr. Esther Paran, head of the hypertension division of Soroka Medical Center. It involved patients who were already being treated for hypertension, but were not responding well to the medications. Dr. Paran had patients take a supplement of tomato extract. The results were a significant drop in blood pressure after just four weeks.

Tomatoes are so effective at lowering blood pressure because they contain lycopene. Other antioxidants found in tomatoes make this one super-food in the prevention of heart disease. It can even help keep LDL cholesterol from oxidizing which makes it stick to the arteries and narrow the passage way causing blood pressure to increase.

Ffour whole tomatoes each dayis the recommended amount for having a positive impact on blood pressure.

1. Make Chili with fresh tomatoes. Add some high protein kidney beans with minced garlic and onions, and cayenne pepper and you have a heart-healthy main course and a full day’s allowance of tomato.

2. Since using olive oil with the tomatoes enhances the curative quality, make your pasta sauce red with tomatoes and olive oil to sauté the garlic and onion. Tomato paste used in making sauce contains more than 10 times the nutrients of a single tomato.

3. Have a fresh salad as a side dish to either of these entrees and cut one whole tomato on top. You’ll get one-quarter of you tomato intake right there.

4. Drink tomato juice. It is better to make your own fresh juice so that you can control the sodium. Store bought juices can be high in sugar and sodium-based preservatives. If you have a juicer, you can make some incredible veggie juices to suit your own tastes by adding carrots, celery and some low-sodium seasonings.

Adding Fresh tomatoes to your diet can reduce systolic blood pressure by 10 points and diastolic pressure by 4 points as was evident in the Israel study. Whatever way you slice it, tomatoes will keep strengthen your immune system and lower blood pressure.

Vj Shah

http://healthandfitnesskeys.com

How Small Changes in Habits Can Burn Calories and Keep You Fit for Life

You may have heard stories about people who have lost dozens of pounds simply switching to diet soda or walking a few minutes each day. However Diet Soda is not a good idea but switch to a plain water. These are all small habits that contribute to a big difference and increase your metabolism over time. You will make weight loss quicker and easier by increasing your metabolic rate and burning more calories.

Get Moving More

By simply taking every opportunity to move can make quite a dramatic difference to the amount of calories you burn in one day. Small movements will add up over time to lots of calories. The trick is to keep moving throughout your day. Write the word ‘move’ on post-it notes and put them in places you’ll notice them when you’re sitting still. Then, take every opportunity to move – here’s some ideas for burning extra calories:

Tap your feet
Swing your legs
Stand up and stretch
Move your head from side to side
Change position
Wriggle and fidget
Pace up and down
Use the restroom upstairs
Park in the furthest corner of the parking lot
Stand up when you’re on the phone and step from side to side
Clench and release your muscles

Eat Little and Often

Evidence suggests that eating small meals every 2-4 hours will keep your metabolism burning faster than larger, less frequent meals. When you eat small amounts often your body is constantly working to digest and absorb food which requires energy.

Eat Fat

If you want feel good and keep the fat off you need to first put it in. Fat not only tastes good our bodies need it to work efficiently. By consuming several servings of ‘healthy’ fats every day you will actually increase your calorie burning potential. Try incorporating fats like Flaxseed oil, hempseed oil, olive oil, avocados, salmon, albacore tuna, nuts and seeds into your diet daily.

Drink Cold Water

Evidence shows that your body might expend more calories trying to raise cold water to the temperature of your body then hot beverages. And overall being well hydrated will help your body’s metabolic processes burn quicker.

Exercise With Weights

Training with weights boosts your metabolism in a number of ways. By lifting weights you will build muscle tissue. And muscle tissue is metabolically active, so it requires calories even when at rest and so it helps to increase fat-burning enzymes in your body.

Spice up

Eating hot spices might speed up your metabolism. Just half a teaspoon of cinnamon per day can help boost metabolism and keep blood sugar levels in check. Can’t stand the thought of cinnamon in your morning cup of coffee? Spice up with cayenne, crushed red pepper or wasabi.

Eat More Protein

Protein requires a more complex chemical breakdown by your body in order to be digested and used as fuel. For example, 100 calories of protein may take up to 30 calories to process. Protein also takes longer to digest and helps to stabilize blood sugar for longer periods of time and this can help you to not overeat later in the day. Eat a portion of protein at every meal and as part of your snacks and you will increase the total number of calories you burn each day.

After all you should get in to the habit of doing exercise and eating healthy food. 7Minuteworkout is a great program that is helping me to stay fit. I also eat healthy diet with less fat and more fruits, vegetables and nuts. I recommend 7minuteworkout. To get more information about 7minuteworkout click the link below.

http://7minutesworkout.com/info

Be Healthy, Be Fit and Be Happy.

Vj Shah
http://healthandfitnesskeys.com

 

Change Your Craving & Eating Habits By Changing How You Think

Change Your Craving & Eating Habits By Changing How You Think

Ask anyone that which foods that they are tempted to eat and, most likely they wouldn’t be ones that are very healthy. I bet they would be ice cream, potato chips, pizza, or something along those lines. In fact, in your mind right now as you’re reading, you are probably thinking about a food that isn’t healthy.

Well, aren’t you? Stop for a moment and think about it……………….. The point I’m going to make in this article is that you can change what you crave by changing how you think.

Every person who want to lose weight has a “craving problem.” But I don’t see it as a problem at all. I see it as a solution. Cravings are over-rated. They are Hodge-podge and we don’t have to be controlled by them. We don’t have to feel temped by ice cream, cookies or 20-ounce prime ribs. Instead, we can be tempted by watermelon, pineapple, oranges or apples; foods like that. Think that sounds crazy? Well it isn’t and you’ll see why.

When I first sit down and talk with a client about their eating habits, I gather everything I need to know about exactly what they eat and how they eat. The culprit to their weight problem always boils down to snacking, picking, eating foods that are unhealthy or just plain over-eating. Then I’ll ask them what fruits and vegetables they like. I’m yet to come across someone who hates fruit or hates every vegetable under the sun. Finally I’ll ask them how often they eat fruits or vegetables and it’s always a lot less often than the unhealthy stuff.

After I’ve gathered my arsenal of information, we do our thing. I’ll have my clients lay back in my recliner and close their eyes. I’ll direct their mind to a peaceful place, and within minutes they’ll be relaxed like never before. Then I start talking about their favorite fruits and vegetables. I’ll ask them to imagine taking a bite of their favorite juicy, ripe fruit and to feel the juices tickling their taste buds. I’ll say to their mind, “from now on anytime you have a craving for food, you will think of a juicy, ripe piece of fruit. And bingo!!! Next thing you know these are exactly the kinds of foods they start desiring. Why? Because anytime you close your eyes and bring yourself to a calm, relaxed place, your subconscious mind emerges, and it is this part of the mind that controls what you crave. Change your thoughts and you’ll change what you crave. Simple.

Let’s look at this from another perspective. Let’s say pineapple is your favorite fruit. Now, if you were sitting with me right now and I gave you a juicy chunk of it, you would enjoy it thoroughly. And you’d want more, right? Of course. Now, let’s say I reached into my refrigerator, whipped-out a piece of chocolate cake and said, “choose one.” Most likely you would opt for the pineapple because you just had a teaser-piece, which would make your mind want more. The fact of the matter is this: you enjoy your favorite fruits just as much as you enjoy your favorite junk foods, you just believe otherwise.

Again, cravings are over-rated. The mere mention of that devilish word always seems to conjures-up images of high calorie, high fat foods only because these are the foods you are most exposed to in our media driven world. Your subconscious gets accustomed to this and just doesn’t know any better. Change your minds images and you’ll change your cravings. Here’s a quick 5 minute mental exercise you can begin doing now to help you start changing the way you crave food.

Step 1: Find a comfortable, quiet place where there are no distractions. Begin breathing deeply until you are quite relaxed. Next, count backwards from 10-1, slowly. With each count, imagine that your mind is drifting deeper and deeper.

Step 2: After you have finished counting, imagine that you are relaxing by yourself in your favorite place. A secluded beach or a log in the woods will do the trick. Imagine yourself feeling so very relaxed and peaceful.

Step 3: Next, imagine a basket full of your favorite fresh picked fruit sitting right next to you. See it clearly in your mind, the color, the feel, everything about that fruit. Imagine taking a bite of that juicy fruit and enjoying it like never before.

Step 4: Repeat the following suggestion to yourself 10 times: “From now on, anytime I think of eating, I immediately feel a craving for fruit.”

Step 5: Count from 1 to 5, slowly, and when you reach 5 open your eyes.

Vj Shah

http://7minutesworkout.com

Easily Finding Calories In Raisins

People that are trying to manage their overall sense of health and well-being are known to deal with a significant number of obstacles. Many of these obstacles and challenges are associated with the need to ensure that stress and anxiety levels are managed while also being certain that dietary decisions are as healthy and appropriate as possible. Anyone focused on this part of their well-being should know the basics of easily finding calories in raisins as part of their weight management efforts.

The calories that are found in foods are absorbed by the body to use for energy and all essential functions. Consumers are focuses on this numeric indication as part of making sure that the fat storage counts are kept as low as possible throughout the course of daily life when energy is not actually used. Raisins are often counted as a per item food which can be difficult for consumers to contend with.

Consumers focused on this type of information are generally faced with a wealth of options in which to review. Many are not quite sure about what should actually be concentrated on when making sure they uncover the most detailed facts possible about their foods. Consumers that learn of the various sources available to them are able to be certain their food based decisions are successfully made.

The actual size and kind of raisin that is being considered should be an initial facet of review. Raisins are categorized into different sizing groups when focused on calorie numbers which are often based in ounces as opposed to other factors of serving size. Weighing the portion in ounces is helpful in making sure that the most accurate information possible is actually uncovered.

Checking on the product label is the most common source of discovering this information. All food grade products are required to be properly labeled with all nutritional information that that is offered with each unit sold to consumers. Most labels are associated with specific serving sizes that are also found on the website of the manufacturer whenever information may be missing on the actual packages.

The completion of a basic search is also quite effective for consumers to focus on. Search results are quite helpful in providing a significant number of websites that are dedicated to nutrition information while many are even able to offer complete meal calculations. People often find the most valuable information from this particular source.

Nutritionists are also a strong source of information that consumers have learned to be quite useful. Professionals are often equipped with the knowledge of being able to guide consumers through just about any dietary decision that is able to be made by people. The completion of entire meal plans are often associated with calorie information for each food item that is ingested.

Calories in raisins are also found in various recipes that may be considered. People often avoid eating this particular food individually for the sake of taste and texture. Using recipes for mixing these items with another type of food is helpful in determining the specific counts that are being ingested.

If you want to find out more about calories in banana, then consider visiting this personal blog at http://calories-in-food-and-fruit.weebly.com/blog.html.

Important Facts Surrounding Athletic Therapy

The main goal of athletic therapy Richmond revolves around providing athletes the treatments they need for the rehabilitation of injuries they might have sustained out of playing sports. Many people regard this treatment as dissimilar to a traditional therapy but factually speaking, it utilizes the same rehabilitation approaches. You can expect that therapists will be assisting you in getting back to your optimum level of physical conditioning.

Aside from rehabilitation though, treatments might also incorporate approaches on preventing injury occurrences. This is often done with therapists encouraging athletes to prepare their bodies by first doing safe stretching. Many will conduct evaluations and initial treatments throughout sporting events in order to prepare injured individuals for intense treatments to be conducted by physicians.

Although majority of therapists will only tend to injured athletes, some will still go their way and cater to non-athletic patients. Many will choose to provide assistance through initiating a massage therapy, conducting evaluations or initiating stretching. One of the important duties of these professionals is evaluating an injury before a game play. They will do the taping and wrapping of injuries, protecting them from worsening.

Sports therapists have long been considered essential for injury assessment as well as prevention. Most will typically offer advises on how athletes can devise their own exercise programs for the betterment of their injuries. They may also educate on proper diet and nutrition. Sports therapists usually work together with team trainers and coaches when it comes to advising athletes.

An injury incurred by an athlete can turn out really unique. This is basically why a therapist may be required to have a treatment customized, based on what the patient will need. The prime aim shall only be returning the athlete to his pre-injury state. A specialist may be consulted for getting injuries on elbows, lower back, legs, foot, ankles, knees and shoulders rehabilitated.

It is usually because of sports therapists that the best players are able to return to their feet on courts or fields after receiving injuries. Treatments may include massaging, teaching patients to use compressing wraps, and targeted exercises that improve mobility. Re-conditioning may also be achieved through exercises that gradually incorporate strength.

A body area can become too weak only because of a muscle or a joint damage. Furthermore, if you remain inactive right when your body is healing, your muscles can possibly lose not just strength but tone. Injuries themselves will cause you to become weak but physical therapies are made available to fight these issues. You will get the chance to re-establish your strength with a therapist preparing how you can gradually improve. Expect that you will also be monitored all throughout the exercise sessions.

There are many therapists who will choose to work with doctors and even surgeons. Together, they create careful plans necessary for injury rehabilitation. Sports therapists offer athletes assistance until their competitions are over. Help may come as injury evaluation or assessment for severity. First aid may also be provided, together with careful monitoring and observing of player performance.

The athletic therapy richmond may start from when you are still training until you finally participate in a competition. The goal still will be on injury prevention. However, a therapist can go his way and do evaluations on your physical as well as mental abilities.

You can visit the website www.orasporttherapy.com for more helpful information about Facts To Know About Athletic Therapy