#Challenge #Yourself, #Challenge Your Own #Workout!

Submitted by RacSMolina,

In gym, many people thought that all the machines around have their purposes and the way it is organize/arrange in certain manner, its a hint that they should try each and every one of the machine there so that they could try different workout each day to achieve a better result in their body sculpturing journey in building the muscle groups they wish to.

Many students of mine when first joined the gym I work in often have such misunderstanding or thoughts in them. Some of them even planned through their calendars of which machine to work with in certain days in order for them to be able to try each and every machine they saw in the gym.

As a trainer, well, sadly to reveal to everyone that not every machine is right for everyone or every purpose of your body. I often encourage my students to set their target first of the result they wish to have and choose 12 different machines that I think is suitable for their target and rotate the use. Mostly, I will suggest them to stick to basic workout and tools like dumbbells, kettle bells and weights in their exercises till I felt fit that they are ready for some other challenge.

Workout dont have to be different each days, it dont have to be fancy or it dont even have to involve machines sometimes. Theres a lot of ways that you could stick to the same simple workout routine, simple tools and achieve your target in your everyday life just by fine tuning it to another levelI will normally call it a Challenge for yourself.

You know the basics: Do resistance training on alternate days, include core exercises in your routine, and stretch only after youre warmed up. But once youve met your original goals, its time to raise the bar. Getting faster, stronger, and more flexible takes more than just doing more of the same. Heres how tweaking your approach can bring your results to the next level.


Traditional methods of boosting speed include sprints and intervals, during which you alternate fast runs with slower rest periods. But another way to really shave off time is by adding plyometrics to your workoutalso known as jump training, plyometrics involve explosive movements that require muscles to lengthen and then immediately contract, much like a spring. Plyometrics improves running economy, which means you expend less energy with each stride. The rapid-fire movements train you to accelerate quicker, increasing overall speed and efficiency. A simple way to incorporate plyometrics into your workout is with jump squats.

How to do it: Stand with feet hip-width apart and hands clasped behind your head. Keeping your weight on your heels, squat down until your thighs are parallel to the floor. Pause in the squat, then jump up as high as possible, absorbing the impact of the landing by pushing your hips back and bending your knees before immediately jumping up again. Do two or three sets of 15 reps.


Being able to finish a 10k or just make it through your entire cycling class largely depends upon your core strength. Your core is involved in the transfer of energy to your arms and legs. So in the later stages of an event or workout, that energy transfer will be thrown off if your core is weak. In addition to the traditional plank, try this challenging CrossFit-inspired move called The Hollow Rock.

How to do it: Lie on your back with your arms extended overhead by your ears. Engage your core and begin rocking your entire body by lifting your feet and legs up and then raising your upper body and arms while lowering your legs. Your body should move like a rocking chair and your abs should feel challenged throughout the movement. Start with 20 to 30 seconds and work up to two minutes.

Muscle Definition

Its frustrating when you train hard and still dont see the muscle tone and definition you want. Fine-tuning your diet can help by increasing lean tissue and decreasing body fat. Even if you have a relatively healthy diet already, cleaning it up a bit more can help reveal the underlying muscle youve built. The cleaner you eat, the leaner you will be.

How to do it: For a sculpted look, focus on eating protein at each meal and snack and decreasing salt and sugar. Lean protein (fish, low-fat dairy, eggs, and lean meat) helps you repair and build muscle after workouts and feel full faster, keeping calories in check. Salt and sugar, on the other hand, can cause bloating, hiding those hard-earned muscles. If you sweat a lot during a long event, such as a marathon, replace your electrolytes during and after your workout and cut back on salt later in the day.


Traditional stretching will help you get more limber. But you can take it to the next level by targeting tight spots with a foam roller or massage ball. This releases the fascia, connective tissue that supports the muscle (think of the white covering on a chicken breast), loosening tight areas and allowing for greater flexibility. A recent study in Medicine & Science in Sports & Exercise showed that foam rolling unravels trigger points (tiny knots that develop in overworked muscles), relieving muscle spasms and allowing for better circulation. Used after a workout, the roller can also ease muscle soreness.

How to do it: Lie on a massage ball or foam roller and apply pressure until you find a trigger point (a knot or tight area). Hold at the trigger point for 20 to 60 seconds or until you feel it release. Be sure to pinpoint areas above and below the site of specific aches and pains, as often pain in one spot is an indicator of tension somewhere else in the body.


The general rule for strength gains is the same regardless of the muscle group you target: You must use enough weight or resistance to overload the muscle beyond its usual limits. (You can also add an extra day of resistance training to your weekly routine and/or increase the number of sets you do within each workout.) Aside from upgrading to heavier weights, you can increase the intensity of your usual body-weight moves with specific tweaks, such as raising a leg during planks or standing exercises like bicep curls. I recommend the following technique to amp up one of the best all-around exercises, the pushup.

How to do it: Try a super-slow pushup: On your knees or toes, instead of pumping out reps, time yourself to make each rep last a full 30 seconds. Take 15 seconds to lower yourself and 15 seconds to push back up. It will bring a quiver to your body and make your core work hard to hold proper form. Do this at the beginning of your upper body routine.

Be your Own Masterpiece!!

Rachel S. Over & Out!!

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Transfer of Strength Training to Sport

Submitted by jm82,

In order to understand the transfer of resistance training to sport it is important to know the types of resistance training in the literature. The first type of training is Traditional Resistance Training (TRT) which is an isolation of an individual muscle or muscle groups to maximize load over time. The second is Ballistic Resistance Training (BRT); it involves releasing an external load into the air without decelerating. Finally there is Functional Resistance Training (FRT) which attempts to adapt or develop exercises which allow individuals to perform the activities of daily life more easily and without injuries. The overall goal of any resistance training type is to increase strength and power to increase performance.

Since the overall goal of resistance training is to increase performance now we have to understand what transfer is. In the literature discussed transfer is characterized as the extent to which a response in one task or trained situation affects the response in another task or untrained situation. So from looking at this definition we can see where the question arises of which type of resistance training is the best and most suited for sport performance. If one is exposed to a particular stimulus then one should see increased performance in a specific way ranging from an increased pitching speed, to increased speed for a sprinter, or a higher vertical jump for catching a ball in the air.

A majority of the research done on resistance training has been done mostly on traditional and ballistic resistance training. That being said there is some controversy about which type of resistance training is best suited to increase athletic performance. One example of this is a study done focusing on TRT over an 8 week period. The two types of training done in the study was bench and pull-over exercises. The pre and post variable that the study wanted to focus on was how those two had an effect on baseball throwing velocity. Over the 8 weeks the final results concluded that from pre to post testing, the subjects were able to increase their throwing speed about 22.8% faster. Very interesting results, but where the validity comes in question would be the particular subjects used for the study. The study used untrained subjects, so from this one can conclude that a new stimulus to an untrained individual would see great increases to strength and power leading to the individual to throw a ball harder. So are the results because of the type of training or because of the stimuli new to the subjects?

Since the question of the type of subjects involved in the research comes into question that leads us to look at a different form of resistance training. Ballistic Resistance Training research is different in the fact that most of the subjects involved in that type of research have experience in resistance training and can handle a greater workload for a given amount of time; compared to an untrained individual who does not have a high threshold. Another interesting thing about the research done on BRT was that it was broken down even more into two different types of BRT: Intention to move explosively and Velocity specific.

Various studies have been done on velocity specific BRT. The aim is to train at low intensities relative to 1 repetition maximum (intensity meaning a certain percentage of 1 repetition maximum (1 RM)) and to perform the rep as fast as possible. The results of these studies showed an overall increase in sprint speed. Other studies looked at the intent to move explosively which consisted of training at relatively high intensities of 1 RM, using the muscle to move the resistance with the intent to move fast relative to the high intensity being exerted. The results of this type of study showed increases in speed, but the increases in speed were found to be more towards initial sprint speed. Both types of BRT increased speed, but in two different areas.

When it comes to comparing TRT and BRT they both have their uses, but they have different effects on different populations of athlete. As mentioned before there is a third type of resistance training: functional resistance training. This area is a new area of research because functional training is geared more toward therapy and rehabilitation.

Looking at the different types of training we can see that there is validity in each different type of training. But, where things get mixed is the experience of the athlete to resistance training on the mode of training that is appropriate to gain an advantage. I believe that transfer from resistance training has to do with the level of experience an athlete has with resistance training. Traditional RT for inexperienced to untrained athletes and Ballistic RT for more experienced athletes needing extra stimulus for increased performance.

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Why Your Diet Is Making You Moody?

Submitted by claire87john,

When you undergo a diet, you are changing your body’s composition. This means that your hormone levels are adjusting to fit your body’s new demands. As a result, you can persona can become a little moody. It is common for someone on a diet to be a little grumpy, short tempered or tired. Here are the top seven reasons why your diet makes you more moody than normal.

The Three Hs

When you are on a diet, you are dealing with hunger pangs, headaches and huge loss of energy. Your lack of food can cause you to become angry. Therefore, you are hungry and angry. Some people refer to this a hangry. Headaches can be caused by the lack of food, and we get our energy through food. So if you are not eating that much, you are not getting energy. When you diet, a small amount of hunger is expected. However, you should not overdo it. You need to eat at least 1,200 calories a day to keep the mood swings at bay.

You’re Cravings Are Taking Over

Your mind is stuck on thinking about your cravings. You are missing your favorite foods terribly, and the thought of being deprived of them can make you a little snappy. It is okay to miss food, but you should not fall into a depression because of it. The best way to stay on a diet is to give into a craving at least once a day. It does not have to be a big deal. It can be a half a serving of your favorite thing. This will keep your mood elevated, and you are more likely to stay on your diet.

You Skip Meals

Skipping meals is never good. You lose energy, and your body cannot function properly. When you skip a meal your blood sugar level is lowered, this can lead to you feeling irritable. Irritability leads to a bad mood. So do not skip your meals.

You Are Not The Social Butterfly

Some people find that being on a diet can be limiting to their social life. They can no longer hit the bar after work and partake in a few cocktails and appetizers. They are also scared that they may over indulge on birthday cake if they attend a party. When you are on a diet, you do not have to make yourself an island. You can have fun without overindulging. Limit yourself to a small piece of cake or eat before you go out. You do not have to stay closed up like a hermit just because you are on a diet. If you are attending happy hour, ask for a low calorie drink or seltzer.

Workouts Are Wearing You Out

When you are a diet, you are working out five days a week for sixty minutes. It can be exhausting. Exhaustion is a mood killer. When you participate in intense workouts, you can suffer from exhaustion. When someone is exhausted, they can become moody. The best way to beat exhaustion is to find a workout that has you hyped. For example, if you like to dance, find an exercise that incorporates dancing. That way you will be more exhilarated than exhausted. Going to sleep early and doing the recommended eight hours can also help combat exhaustion from exercise.

Journaling Sucks

Trying to remember what you eat and how many calories you burned a day can be exhausting. Keeping a journal can be time consuming. You can become moody when you forget the details or when you think of all the things you could be doing besides journaling your daily diet and exercise routine. You can also develop a sour mood when the numbers are not what you want. If you eat similar things each day, journaling can be less time consuming. Downloading a smart phone app to help you keep track is also a way to help with keeping track of your progress.

The Weight Is Not Falling Off Quickly

People can become discourage when the weight is not falling off fast enough for them. As a result, they can become moody. Losing weight is a journey. It is not going to happen overnight. You have to prepare yourself for a few setbacks. Besides, if you lose weight slowly, you are more likely to keep it off.

Fell free to visit for more information on Health And Fitness: https://www.consumerhealthdigest.com/fitness/

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Stretching Tips

Submitted by ascentadventures409,

Stretching is part of every good training program. The problem is that most people don’t know much about the science and methodologies of stretching. This blog is to inform you a little more about the types of stretching, when each type should be used, and some other basic tips of how to use stretching in your overall fitness program.

First, let’s talk about a why of flexibility and debunking a myth that more flexibility is always better. ‘It is possible that flexibility patterns which represent a risk factor for one sport may not do so for another… No clear relationship can be described between flexibility and injury that is applicable to all sports and levels of play. While increased flexibility is important for performance in some sports that rely on extremes of motion for movement, decreased flexibility may actually increase economy of movement in sports which use only the mid-portion of range of movement” (Gleim and McHugh 1997). An example of this would be a runner with some-what tighter calf muscles could be considered advantageous because it would give a more natural spring to each step, which would allow the muscle to not work as hard. An overly flexible calf muscle would have to work harder to produce the same amount of force. So applying this would mean, you should find what movements that you typically do or need to do and you must increase flexibility in muscles holding you back from achieving an adequate range of motion.

Secondly, some different types of streching are:

Dynamic Active Stretching- only using the muscles of the moving body part (i.e. leg/ arm swings).

Static Active Stretching- only using the muscles of the stretched body part to hold a stretched position (i.e. holding your leg in the air as high as possible).

Ballistic Stretching- when you bounce at an extreme range of motion to stretch the muscles, tendons, and ligaments further than otherwise possible. (Not recommended!)

Isometric or PNF Stretching

Static Passive Stretching- using as much external assistance as needed to reach the painless maximum stretch.

Third, let’s talk about the when and why some of these types of stretching should be used.

Dynamic Active Stretching is great in the morning to start your day, making you more flexible throughout the day. The purpose of this morning stretch is to reset the nervous regulation of the length of your muscles for the rest of the day. Also it is the main if only type of stretching that is to be done before physical activity. The reason for this being is that unlike Static Passive Stretching it delivers more blood to the muscles continuing to warm them up, in turn helping with flexibility. Also like any physical activity the results are very dependent on speed, angle, intensity, etc., of the exercise. This is call the SAID principle, or Specific Adaptations to Imposed Demands. That being said, to better prepare the body for dynamic movement, dynamic stretching would be an appropriate part of a good warm-up following 5 to 10 minutes of light cardio.

Ballistic Stretching is not recommended anytime! This is not recommended because “ballistic stretches may result in immediate as well as residual pain’ the symptom of “minute injury to soft tissue involved in the stretching,” which the subsequent strenuous exercises may aggravate ‘ to the point of serious muscle damage’ (Logan and Egstrom 1961) (Thomas Kurz, Stretching Scientifically). When you have so many other types of effective stretching methods, the risks of ballistic stretching just out-weight the rewards.

Finally static stretching, which also in part affects dynamic and static active stretching, is to be done at the end of a workout. This type of stretching is more effective if you are already warmed up. Putting on sweats after your workout before you stretch can help prolong the time your muscles stay warm for stretching. You should hold the necessary stretches for at least 30 seconds each and do these stretches once per day. Try to let your muscles relax here. For example if doing the side splits this would require you to put most of the weight on your arms so the muscles of your legs don’t have to contract to support your body weight. As stated before, static stretching should not be performed before dynamic exercise although it is commonly done by others. There are several reasons for this. First, being that performing static stretching before exercise does not necessarily prevent injury. Secondly, it is proven that static stretching reduces the ability to produce force (speed and strength) in the muscles (Fowles etal. 2000). Third, “Reduction of activation, or imbalance in activity, that follows static stretching is more likely to cause an injury than a reduction in strength,” (Murphy 1991). Also “If you try to make a fast, dynamic movement immediately after a strenuous stretch, whether static or bouncing, you may injure the stretched muscles,” (Thomas Kurz, Stretching Scientifically). So you are starting your workout at a disadvantage. You might run slower, and lift less weight and possibly even injury yourself. This is not conducive to a good training session.

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Manly Tea

The Manly Tea was inspired by men everywhere and created by author and Ghost CEO, Christopher Flett. This black tea and St. John’s Wort blend is the perfect tea for men growing a moustache during the month of Movember. Three dollars from the sale of each 50 g bag and $5 from the sale of each 100 g bag of tea will be donated to Prostate Cancer research in Canada.

The Manly Tea, consists of organic black tea, organic tulsi, organic lemongrass, st. john’s wort, organic ginger root, cardamom and natural earl grey and gin flavours. As per the teas description, it even claims it can help men grow a sexier mo. It tastes great and is a healthy beverage choice. “This bold and robust tea will make you feel stronger, healthier; make your mo grow sexier and give you the necessary stamina you need. Drink The Manly Tea because chicks dig Moustache’s and Tea.”

The Manly Tea is available for sale at MyTeaBlendingRoom.com and ships to anywhere in Canada and The United States.

My Tea Blending Room is an on-line community where tea lovers, chefs, foodies and people who want to live a healthier life can custom blend his/her own tea and have it delivered directly to his/her door. Through personal experience, curiosity and education, customers will not only be able to share and learn from one another but be able to express themselves in a new way. Blend your own tea today.

Christopher Flett, a proud capitalist, founder of the Ghost CEO and business book author, including; “What Men Don’t Tell Women About Business” (Wiley, 2007) and “Market Shark”. Christopher is also an avid tea drinker, moustache supporter, motorbike rider and all-in-all, an Alpha Male.

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6 Health Benefits of Licorice Root

For over 5000 years, Licorice Root tea has been used as an remedy for numerous ailments. Originating from the Mediterranean and the Middle East, it was also widely used by China being called the ‘Great Detoxifier’ and in India within the Ayurvedic system. Some call it the ‘Grandfather of Herbs’.


Licorice Root contains Glycyrrhizin, which can help with depression and nervousness. Glycyrrhizin aids in the function of the adrenal glands, which in turn controls stress hormones like cortisol. Glycyrrhizin can also help increase energy and reduce symptoms caused by chronic fatigue syndrome and fibromylagia.

Weight Loss

Cortisol is also known to help decrease inflammation, help one respond to stress and help balance the effect of insulin in regulating the blood sugar level.


Glycyrrhizin can help reduce irritation and inflammation in the respiratory tract, soothe a sore throat, ease congestion and is useful with asthma and chest infections.


Licorice root is also an antioxidant and phytoestrogenic and is believed to be helpful with menopausal women aiding in hot flashes, fatigue and mood swings.

PMS and Menstrual Cramps

Licorice can affect estrogen metabolism. When estrogen levels are too high, licorice can help bring them down and vis-versa. It is often recommended to have two cups of tea a day, two weeks prior to menstruation to aid PMS symptoms. After 2 to 3 months, the cycle should improve and you may stop drinking licorice tea (for this purpose).

Sore Throat and Cough

Most commonly, Licorice Root is known to be anti-inflammatory, anti-viral and have anti-allergic properties. Due to these properties, it has been used as a remedy for arthritis, heartburn, indigestion, asthma, depression, sore throats, congestion and even as a mild laxative.

Long Term Usage

It is not recommended to take licorice root daily for extended periods. Licorice Root may cause hypertension, cataracts and fluid retention (excess salt). It is not recommended for people with heart conditions or during pregnancy.

If you are taking any medication, have untreated high blood pressure or are pregnant you should first consult a physician or other medical professional before consuming Licorice Root Tea.

Original source of 6 Health Benefits of Licorice Root Tea can be found at MyTeaBlendingRoom.com

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Health Benefits of Licorice Root Tea

For over 5000 years, Licorice Root tea has been used as an remedy for numerous ailments. Originating from the Mediterranean and the Middle East, it was also widely used by China being called the ‘Great Detoxifier’ and in India within the Ayurvedic system. Some call it the ‘Grandfather of Herbs’.

Most commonly, Licorice Root is known to be anti-inflammatory, anti-viral and have anti-allergic properties. Due to these properties, it has been used as a remedy for arthritis, menopausal symptoms, heartburn, indigestion, asthma, depression, sore throats, congestion and act as a mild laxative.

Licorice Root stimulates the production of two steroids: cortisone and aldosterone. Both of which can help regulate blood pressure. Cortisol is also known to help decrease inflammation, help one respond to stress and help balance the effect of insulin in regulating the blood sugar level.

Licorice Root contains Glycyrrhizin, a therapeutic compound which is 50x sweeter than sugar cane. Unlike most common sugars that can leave you thirsty, Licorice Root will quench your thirst. Glycyrrhizin can help reduce irritation and inflammation in the respiratory tract, soothe a sore throat, ease congestion and is useful with asthma and chest infections. Glycyrrhizin can also help increase energy, ease stress, combat depression and reduce symptoms caused by chronic fatigue syndrome and fibromylagia.

If you are taking any medication, have untreated high blood pressure or are pregnant you should first consult a physician or other medical professional before consuming Licorice Root Tea.

To ensure both the quality and integrity of the tea is maintained, see our articles How to Steep Tea Correctly and the Importance of Proper Storage of Tea.

While the health benefits of tea are the subject of numerous articles and studies, My Tea Blending Room does not recommend tea as a cure or remedy for any illness, ailment, disease, or other condition. Please consult a physician or other medical professional for advice regarding your health. Products offered for sale on the My Tea Blending Room website are not offered as treatments, cures, supplements, or other remedies for any medical conditions. Any information provided on this website is for informational purposes only and is not to be construed as medical advice.

Original Article: Health Benefits of Licorice Root Tea

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Getting Smart With Salt: 5 Easy Ways to Cut Down on Salt

Submitted by lindaward,

“A spoon of salt in a glass of water makes the water undrinkable. A spoon of salt in a lake is almost unnoticed. Buddha

How many times have you heard that salt is bad for you? Well, it is as much as anything else used excessively. Too much salt is bad for kidneys, it will make you feel bloated, tired and worn out. But right amount of salt in your diet regulates fluid in the body, levels pHp and it improves skin, blood pressure, immune system and even mental state.

Adequate levels of salt are beneficial for our organism and it is possible to learn how to take the best out of salt.

Food high in salt. First of all, you need to be aware that salt is not only in your saltshaker. 75 % of salt is in food. Foods that are always high in salt are anchovies, bacon, cheese, ham, olives, pickles, prawns, salami, salted and dry roasted nuts, salt fish, smoked meat and fish, soy sauce, stock cubes and yeast extract. To cut down on salt when eating these foods, you need to eat them less often or in smaller amounts.

Food that can be high in salt. Some foods, such as crumpets, bagels and ciabatta, pasta sauces, crisps, pizza, ready meals, soup, sandwiches, sausages, tomato ketchup, mayonnaise and other sauces and breakfast cereals can have high sodium levels but this greatly depends on the brand and the producers. Here it is easier to cut down on salt intake since you can consult the labels and go for the product with less salt.

Food low in salt. Breakfast cereals, couscous, eggs, emmental, fresh fish, fresh meat and poultry, homemade bread, homemade sauces, homemade soup, mozzarella, rice, plain cheese spreads, plain cottage cheese, plain popcorn, porridge oats, ricotta, seeds, unsalted nuts and yogurt are low in salt and their use is recommended to those with hypertension as well as bad kidneys.

Smart salt intake. If you were told to boost your salt intake because of your low blood pressure, be cautious with that advice. You should opt for foods high in salt but not add it additionally to your meals. The recommended daily intake of salt for adults is one teaspoon. But, it is very difficult to measure that amount in prepared food, since it has already been added at manufacturing state.

Salt can often be found in bottled water. The levels of sodium in bottled water can be seen as insignificant, but added up to the total amount of salt we consume during the day through food, it makes you think. If you prefer bottled water, read the content on the bottle. Minerals and sodium levels are always given. You should at least change the producer from time to time, since levels tend to vary from one to another, and in that way not accumulate the same amounts of minerals and sodium all the time.

When using soluble vitamins and painkillers, keep in mind that they contain up to 1g of salt per tablet. This can pose a problem if you were advised to cut down on salt.

Ways to cut down on salt.

#1. Shop for low salt foods. When you buy processed food, always check the labels and choose food that is lower in salt. Cured meat will always be high in salt, so you should avoid it. Salt in canned vegetables, table sauces, mustard, mayonnaise and pickles varies from brand to brand.

#2. Cook with less salt. People add salt to food when cooking and sometimes even without tasting it first. Instead of using salt to add the flavour, you should try with black pepper, fresh herbs and spices. Also, make your own gravy instead of buying the ones in cubes and granules.

#3. Choose smartly when eating out. When eating in a restaurant or takeaway, you cannot know how much salt is in the food. Much of the ingredients in this case are processed food but you can always opt for toppings and filling low in salt.

So, if you are eating pizza, sandwiches, burgers or pasta dishes always avoid cheese, bacon, barbecue sauce, pepperoni and sausages. If two kinds of meat are offered, take only one.

As for the Chinese or Indian food, the best thing to do is to eat it with plain rice instead of pilau or egg fried rice.

#4. Change bottled water from time to time and also consult the label for the Na levels.

#5. Use non-effervescent vitamins and painkillers as they are low in salt.

Stay healthy following these tips and feel free to share your own.

About Linda Ward

Linda Ward is active natural health researcher and writer from Los Angeles. She is content editor and writer for eCellulitis.com. Besides creating and editing content, Linda is also very active on main social networks.She also loves to travel and spend time in local gym.

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The 10 Top Healthy Foods To Keep You Fit In 2012

Submitted by giamcanvn,

Sanguine ingestion and personal condition go unitedly, but there are no performance foods that drive you to be one century percent sanguine by rightful eating the one substance. No, you pauperization a tracheophyte of foods from apiece of these food groups apiece day. It’s also key to timepiece the serving size so as not to overeat. Piddle your mealtimes fine and unstrained occasions and your fit foods faculty learning effectively with your sound emotions to employ you a flourishing all types of berries or upright one or two favorites, but you can never go base by adding a few refreshed berries as a hurried strength eat or frostbitten berries prefabricated into a luscious charmer in situate of calorie full desserts. Berries are peaky in vitamin C crosswise the reside, but both are upper in otherwise nutrients as shaft. Opt mellowed blueberries for vitamin C and heaps of anti-oxidants for the welfare of your travel grouping. Gogi berries are fewer well-known but are superbly moneyed in some of the nutrients your embody needs to be nutritionally and physically fit.


The foods of the citrus phratry are widely recognised as a worthy germ of vitamin C. Opt full ripened citrus fruits for the person nutritional reckon and choose citrus as left to the tree as researchable. Actor ripe fruits picked at the crest of flawlessness and consumed with hours of picking give you the top nutritional rank. Try grapefruit for breakfast. Add a break of new squeezed adhesive to your salad as a concoction and enjoy slices of orange with coconut in a reddened honey covering for dessert.


The tracheophyte of vegetables is awing. For group who are vegetarian or vegan, choosing vegetables to be object of a nutritionally wholesome fasting is a way of existence. Your stalklike set provides umteen of the minerals required in a better diet. For instance, you may see that metal is indispensable for hearty nutrition. Numerous people swear the benefits of potassium plant in a sole banana. But did you fuck, you can also get enough potassium in your diet by eating a pursue of crucifer? Try a salad of original teenage spinach swooning dressing binding to make the perfect floaty repast nutriment.

Complete Grains

Equal numerous opposite of the finest foods, choosing exclusive one identify of integral seed for your meals doesn’t give all the difference you poorness to be nutritionally solid. Oftentimes, mixing two or solon object grains unitedly leave springiness you comprehensive proteins. For illustration, brownish lyricist and wheat kernels with a spicy seasoning are a popular provide in more countries.


River is tip fish and nutritionally one of the best search choices. It is easy in Omega-3 oils that are noted as helping amend the operative of the brain. Salmon baked healthy with righteous yellowness or spread as a seasoning makes a wonderful principal containerful or a lusty dejeuner featured bill symbol. River is also commonly institute in chilled seafood dishes.


A herb is the study for a difference of fruits with a uninominal dry germ. Legumes are sometimes titled pods. Examples of pabulum legumes are soybeans, peas, preserved beans and peanuts, among others. Legumes are princely in implement and sharp in fiber, making them fantabulous nutritional choices. Peanuts are a identify of legume that person been old to pee hundreds of various products both nonpoisonous and others with different types of facilitatory uses.

Nuts and seeds

Nature has packed a lot of quality into young packages. Most everyone has heard of walnuts and pecans which are real goodness nutritional products, but did you see that flax seeds are wit food–containing overcritical non-meat sources of the Omega-3 oil.

Move proteins

The keyword here is run. Americans eat far too such protein compared to the place of the humanity. Cut thrown of share sizes–three ounces leave support all the needed accelerator needful for your day. Also, adorn all available fat from your protein shaper. Instead, use non meat substitutes such as the total proteins plant in stemlike dishes similar beans and brownish rice.


Depending on the type of tea you elevate, you can get an healthiness encouragement from a cup of immature tea, or the reassuring event of herb tea. Get leaving with strike teas or begin your day with Earl Vesture Breakfast Tea. Herbal teas are soothing, tasteful and suitable for you. Non herbal teas will exploit you to fill warn when you essential improve to suffice.

Olive oil

Olive oil is likely the healthiest meat you can use to prepare fat in your fast. You can use it on your salad, mix it with a small vinegar to create your own, or fry another foods in the hot oil. Retributive sort reliable that the temperature is not too hot so that the oil is confused downed.

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