Exercise and Balanced Diet for a Healthy Life

A combination of a good exercise regime and a balanced diet will produce lasting results of healthy life. Exercise not only keeps a person fit but makes one feel good about oneself. As the sayings go, “a healthy body has a healthy mind” and “you are what you eat”. Exercising regularly stimulates the brain to produce endorphin, a chemical that helps a person feel more relaxed and peaceful. A balanced diet is essential to maintain a healthy weight. Exercise and nutrition go hand in hand.

Studies have shown that aerobics exercises can make your bones strong which in turn helps you age better. Eating a low fat, low carb and high protein diet can be helpful in achieving goals faster. Exercising regularly prevents the risk of developing heart diseases, diabetes and certain types of cancers. To ensure that you are exercising hard enough without straining your heart, calculate heart rate by using the heart rate calculator. The optimum workout requires the heart beat to go up to 75% of heart rate which will burn a lot of calories in little amount of time.

Basic exercises to get you started:

There are three basic components to all exercise routines; Aerobics, Strength training and Flexibility or Stretching.

Aerobics exercise: Walking, jumping and swimming are the best forms of aerobics exercise. Jump rope brings the heart rate up much faster than walking. Hence, ten minutes of jump-rope, is equivalent to twenty minutes of walking. Swimming is considered as the only workout that allows all the muscle groups to work together simultaneously to burn maximum calories.

Strength Training: Weights and Pilates are known as muscle toning and strengthening workouts. Weight training should be done at least three times a week. Pilates are getting quite popular nowadays especially in the western countries. It teaches control of mind and body and helps strengthen core muscles.

Flexibility exercises: Yoga and stretching. Yoga is known for relaxation. It calms anxiety and brings about a holistic approach to life. Stretching is highly recommended after every workout. It is a good way to prevent injuries and soothe tired and sore muscles.

Benefits of exercising:

The benefits of exercise are innumerable, to name a few:

• Increased brain performance

• Feel more energetic

• Releases stress

• Keeps diseases at bay

• Makes the heart stronger

• Removes anxiety and depression

Importance of a Balanced Diet:

A balanced diet will provide you the energy your body needs to function properly. It is important to maintain healthy eating habits so that your immune system is strong enough to fight illnesses. Poor diet can hinder the growth and development in children. Kids with bad eating habits are more likely to continue it for the rest of their lives.

Easy tips to follow:

A healthy diet is a composition of fresh fruits and vegetables, lean proteins, dairy and whole grains. Here are some simple do’s and don’ts to get you started.

• Don’t fill yourself up with empty calories, like cakes and cookies, etc.

• Try to make every calorie count by obtaining them from the four major food groups.

• Prefer fresh fruits over store bought juices.

• Try to eat six small meals instead of three large ones.

• Always eat a healthy snack between breakfast and lunch, and between lunch and dinner.

• Finally have a small snack just before bed time. That way you won’t end up consuming large portions at each meal.

When starting a healthy lifestyle, do some homework on how to calculate heart rate for optimum workout, find out the caloric intake required for your age and try to maintain a food journal in the beginning. Just keep yourself disciplined through exercise, maintain a balanced diet, and you can enjoy a happy life for many years to come. Start bringing a change today by living the healthy way.

Health is Wealth – Tips For a Overall Healthy Life!

Health and wellness is an important topic – after all, what do we have if we don’t have our health? Unfortunately, most people don’t look after their health as much as they should and don’t take proper care of their bodies. If you eat too much junk food and processed meals, take out and other unhealthy items, you may be negatively affecting your health. And, if you don’t eat enough green vegetables and have enough fiber in your diet, you aren’t giving your body the nutrients it needs to function properly.

Health and wellness also has to do with physical activity. If you don’t exercise on a regular basis, integrating both cardio and muscle training into your weekly routine, your body probably isn’t in tiptop shape. A well-rounded approach to health is always the best way to go, no matter what your fitness or nutrition goals are. There is no quick fix to improving your health – you have to make subtle changes every day until you turn your life around and adopt healthy living habits that you will continue for the rest of your life.

Health and wellness is not just about physical health. Our overall well-being as humans is also connected to spiritual and emotional health. If you’re dissatisfied with your life, stressed out, or hate your job, it’s more likely you will develop health problems in the future. Our bodies and our minds are connected, so it makes sense that if you want to look after your health in the proper manner it’s necessary to do more than just improve your diet and start exercising. You have to look at all aspects of your life and see where you need to make improvements.

Mental health is also a concern. Unfortunately, there is still a stigma attached to mental illness or problems that are not purely physical. Luckily, this stigma is starting to fade as more and more people feel comfortable talking to psychologists and psychiatrists about various mental health issues. There are many things you can do to improve your mental health, so it’s worthwhile to seek help if you need it. 

Health and wellness is a broad topic that covers many different issues, problems, and concerns. If you’ve been worrying about your health lately, do some online research and find out what you can do to make an improvement. You’ll be happy you took the time to look out for yourself.

Remember, you need to enjoy everything you do if you want to lead a good life. Try these little tips and watch work become fun!

Tomatoes for Healthy Life

Tomato is a deep red pulpy fruit which comes from the Lycopersicon esculentum plant. According to botanical classification, it belongs to the Solanaceae family. Botanically, tomato is considered to be an edible fruit but when it comes to the cooking practices it is largely considered a vegetable. This fruit originated in South America and has spread all over the world. At present there are at least 7500 different varieties of tomatoes known to us. This fruit is liked because of its tangy taste and is used to prepare a wide range of dishes like jam, sauce, pickles, juice, curries etc.

Nutritional Benefits of Tomatoes

  • Tomatoes provide a lower amount of calories and fats and at the same time they are rich in fiber, vitamins and minerals. An intake of this fruit is recommended to people who are obese and those suffering from higher levels of cholesterol.
  • It is a rich source of phyto-nutrients named lycopene and beta-carotene. The cell walls of tomato contain Lycopene which acts as an antioxidant protecting the cells and its structures from oxygen free radicals. According to the studies performed by Dr. Edward Giovannucci, Harvard School of Public Health, Cambridge, Massachusetts, this nutrient lycopene, protects us from many kinds of cancers like the prostate cancer.
  • Lycopene prevents heart diseases.
  • Lycopene is associated with the prevention of age-related macular degeneration
  • Cooking practices like heating or frying it in a little bit oil, does not spoil the nutritional value of tomato. Lycopene is fat soluble hence cooking in a little bit of oil, releases this nutrient from the cell walls of tomatoes to a greater extent.
  • Intake of tomatoes helps to maintain the Sodium/potassium balance as they provide a lower concentration of sodium and at the same time are richer in potassium. This in turn regulates the blood pressure and allows the cell to function normally.
  • Tomatoes are richer in two vital vitamins which are Vitamin A and C. Hence they are good for eyes and maintenance of mucus membrane of the skin. They help in developing resistance against infectious agents.
  • It helps in curing the blisters and ulcers of mouth.

These are some of the innumerable health benefits associated with intake of tomatoes. Many nutritional facts are still being researched. It is good to include this vegetable in our daily diet. As cooking practices do not spoil the nutritional value of this fruit it can be preserved in many ways to get the taste of tomatoes all the year-round. Some preservation methods have been described below.

Preservation of Tomatoes

Tomatoes can be preserved in various ways so that the flavor, taste and nutritional value are retained. The preservation techniques help us to get the tangy taste of tomatoes even when the price of tomatoes reaches the sky. Various home based methods which increase the shelf life of tomatoes have been discussed below.

The techniques discussed below depend on the kind of tomatoes chosen. Red tomatoes which have a very high content of vitamins have to be plucked from the garden during sunrise. During this time the fruits are still cool as the temperatures are low during the past night. Care should be taken to discard those tomatoes which have any kind of black spots. The tomatoes should be properly cleaned with water and should be kept away from prolonged exposure to sunlight before the preparation as this would spoil the tomatoes.

Preparation of Peeled Tomato Preserves

These peeled tomatoes can be used to prepare sauce all the year-round. To prepare this, the tomatoes are gently dipped into hot boiling water for 30 seconds. Soon after this the tomatoes are removed from the cooking pot with the help of a sieve and plunged immediately into cold water for few minutes. This helps to loosen the skin of tomatoes. After this the skin of tomatoes is completely peeled. Clean and dried jars are used to store the peeled tomatoes. Tomatoes are allowed to fit snugly against each other by tapping the bottom of the jar. Lemon juice without the pips is extracted and added to the jars. The amount of lemon juice to be added comes to one coffee-spoonful per half-liter of the jar. The jar is filled up with some amount of hot tomato pulp. The jars are then tightly screwed and allowed for sterilization in hot boiling water for a span of 45 minutes. These jars are allowed to cool and then cleaned and dried. These jars can be stored in a cool dry place and should be consumed within a span of one year.

Preparation of Tomato Pulp

Good tomatoes are chosen and cut into two halves to check for rotten tomatoes. An extractor is used to separate pulp from the seeds and the skin of the tomatoes. As an alternative to an extractor the tomatoes can also be cut into very small pieces and squashed. The seeds and the skin can also be separated with the help of a sieve. These steps can be repeated several times to maximize the yield. The extracted pulp is subjected to pre-heating at low temperature. This pulp is then filled into the jars along with a spoonful of lemon juice. These jars have to be sterilized for a span of 45 minutes.

Preparation of Dried Tomatoes

The tomatoes are cut lengthwise into two halves. The seeds are to be carefully removed using hands or spoons. These pips or seeds can be later sun-dried and used to grow the next crop of tomato plants. After this the tomatoes are further cut into small and uniform sizes measuring approximately one centimeter in thickness. These tomato pieces are sun-dried. This technique preserves the tomatoes for a span of three months.

To preserve the tomatoes for more than three months further processing is involved. Water containing a spoonful of salt and preservatives like citric acid powder is boiled. Addition of salt and preservatives prevents the tomatoes from getting blackened during the drying process.

The small pieces of tomatoes and their slices are subjected to the process of blanching. In order to blanch tomatoes, they are put into a clean cloth or a basket and plunged into the above mentioned boiling water for three minutes. Blanching is a preservation technique wherein vegetables are boiled before drying to kill the enzymes which spoil the food. After blanching tomato pieces are drained and then sun-dried with the help of dryers for at least two and a half days. The dried tomatoes are later gathered and cooled for half an hour in a shady place so that they do not release moisture while packing. These tomatoes are then packed into a polythene bags which are later kept into cardboard boxes containing straw. This protects the tomatoes from dampness and preserves them for one year.

Some other ways by which tomatoes can be preserved are by making puree, sauce, jam or pickle.

This deep red fruit not only activates your taste buds but it also encompasses some very wonderful nutritional and medicinal properties. It is a boon for those who want to reduce weight as it can be taken as salad during any time of the day. This fruit has the power to fight against many diseases and at the same time does not lose its nutritional significance upon cooking. With so many advantages associated with this fruit should we not make this a part of our daily diet?

Healthy Bones For Healthy Life

Having  healthy  bones is crucial for our  life  since the bones are the construction of our body. Once they get ruined, the only thing you can do could be saying goodbye to normal life! It is possible because everything will not work well when the bones get weak.

Getting old is not about the number of your age, but it is actually about the quality of your body. The term “quality” mentioned here is not related to your outer side, such as being handsome or beautiful. No matter how amazing your “outer” side is, you will realize that this is meaningless if you get sick easily. Besides consuming  healthy  foods, doing exercises are also perfect to keep your body  healthy  and strengthen your bones.

There are several effects of weak bones someone could experience, one of them is osteoporosis. Nowadays, osteoporosis becomes one thing that people should be aware. The risk of getting osteoporosis is getting higher, so anyone will possibly experience it even at young age. Preventing osteoporosis can be done since you are so young; one of them is by doing exercises regularly.

Exercises help in strengthening bones, increasing muscle strength, balance, and coordination. There are several activities you can choose and combine, such as jogging, tennis, hiking, dancing, weight-training, and even climbing stairs. You better ask your doctor first to get advises about the suitable exercises for you, especially if you have health problems. Instead of giving benefits, some activities will be dangerous for those experiencing diabetes, heart trouble, obesity, and high blood pressure.

For the best results, exercising for 30 minutes a day will be good. If you are first timer, you may feel discomfort during the first days, but you will no longer feel it once you become more familiar with the activities. When you feel pain on your chest or somewhere, ask your doctor before the next session.

One thing you should know is exercises are not enough to prevent bone loss, especially if it is caused by your lifestyle. You need to be discipline because your lifestyle influences your whole life. The consumption of tobacco and alcohol undoubtedly should be controlled because they only give you fun, but not health benefits.

On the other hand, you will need to consume calcium and vitamin D supplements to get the best results. The supplements are available widely in drugstores, but you can ask your doctors to recommend some. Supplements that also contain magnesium will also be good. You just need to check out the allowed intake of the supplements. Your life quality totally depends on you!

Is Living A Fit And Healthy Life A Dream?

As kids, we start our days full of energy and we look forward to enjoying every single minute of every hour. We devour all the treats and delights of Grandma’s favorite recipes. We are always on the go, on the move: running, jumping around, climbing, chasing one another. Our metabolism functions at its best and we burn those calorie intakes in no time. Life energy flows through our veins. We feel great. We’re on top of the world. We are unstoppable.

Most of us go through adolescence wishing to add a few extra pounds to our absolutely fit and super-shaped body. We start nonchalantly hitting the gym under the false pretext to ‘gain weight’ and add muscle to our skinny body. We still eat all the good food and dieting is the last thing on our mind.

A few years later, some of us will start college life or other trades, and soon we will be facing some life challenges. Then we become busier. We prioritize some things over other things. The new lifestyle starts taking its course. We face new responsibilities. We become adult-like. Our life is buried into our career and our family. We have very little time to take care of ourselves. We eat in a fast and hurry pace whatever food is the easiest and the fastest. We become less active.

A newcomer named Stress starts crawling into our daily life. Our metabolism naturally starts slowing down in direct relation to stressful living. We have less and less energy to go about our day. And it shows in our body in the form of love handles, a beer or pot belly, man’s boobs, a sluggish body, etc… Life still gets busy and we get caught up in a vicious cycle and become more and more depressed everyday.

Some of us will flex our weak decision making muscles and try yet another diet program just to see ourselves, a few days or weeks later, rolling down the same old roads, speeding up the wrong way at 100 miles per hour.

If you’ve been down this road, you know that it doesn’t come pain free. We suffer the humiliation of a shameful and disease-prone body. We lose all sense of self-esteem and our confidence hits rock bottom. We feel lost. We have no other choice but to detour, to change path, direction; To find our way back once again. But how do we reclaim our Fitness Life? How do we get back to our ideal body shape, how does life get to be enjoyable again?

First we have to be honest with ourselves. Ask ourselves: Is living 40, 80,120 pounds overweight really living? Do we take responsibility for our lack of discipline? Are we ready for some changes? All it takes is to make a decision to start Living. Of course, losing weight is not painless. It takes determination. Nonetheless, when the going gets tough, we need to remember why we “suffer”, why we must resist the temptation of overeating, of emotional eating, of that extra scoop of our favorite ice cream. Making some simple life adjustment, changing some of our eating habits will have a crucial and positive impact in our weight management goal. We need to educate ourselves in that regard and make some effective changes in the pursuit of our fitness goal.

It’s attainable. It is doable. A healthy life is ours for the taking.We just need to combine our new eating habits with some reasonable physical activities and stick to it. We can and will do it because our life (and our kids life) depends on it. So be more active and proactive. Add quality foods to our diet. Find some physical exercises that you like and engage in performing them everyday. A day without exercises should be like a day without food. Feed those hungry muscles everyday – with exercises, that is. Go for a walk in the park. Boost your fiber intake. Cut down on high fat calorie foods. Stay hydrated by drinking half your weight in ounces of water everyday. Share a meal, share an exercise you enjoy with a partner. Dance to your favorite music. Spice up your sex life!

Losing weight takes time, so be patient and don’t ever forget why you’re doing it: you’re doing it for yourself and for those whom love you. Also remember, it’s a journey. Not a sprint but a marathon. You will get to the finish line thinner, healthier. You can do it! You can live the good life!