Strengthening Your Core Muscles
You’ve probably heard a lot of hype lately from fitness gurus about strengthening your core. Before you dismiss these exercise regimens as simply the latest fad, you should find out exactly what your “core” is and how important it is to overall fitness.
The “core” of your body is a set of 29 muscles that surround your torso; specifically your abs, glutes, and back muscles. These muscles are very important because they surround your center of gravity. Having a toned core improves posture, balance, and stability. If you still doubt the importance of these muscle groups, put your hand on someone’s abdominal or back muscles while they move (always get permission first). You should be able to feel these muscles working no matter what part of the body is moving.
Since it’s a bit tedious to do 29 separate exercises, it’s best to do moves that work at least one group of core muscles at the same time. The best exercises for strengthening these muscles groups are the crunch, the bridge, the plank, and the quadruped. These exercises should be done slowly, focusing on doing them right. Remember that an exercise done right once is more helpful than doing it wrong twice.
For those of us that don’t have a lot of time on our hands, there are ways to work your core while you exercise the rest of your body. The best way to do this is by using an exercise ball. Doing exercise on a ball requires a lot of effort to stay balanced. Since the core is pivotal for staying balanced, you’ll work these muscles while you’re doing exercises for other parts of the body. These balls can be purchased at most stores that sell fitness equipment.
While you’re purchasing a ball, you should pick up an instructional tape or even sign up for a class to get you started. The most important part of doing these exercises is doing them correctly. You should focus on the form of the movements and proper posture. This will give you the most benefit from your workout.
Hopefully this information is enough to get you started. While it’s important to exercise all your muscles, paying extra attention to your core will allow you to work perform better with your whole body.
By: Mansi Aggarwal
Whether you’re trying to have a baby, already pregnant, going through menopause or worried about osteoporosis, its worthwhile for you as a woman to consider the importance taking a multivitamin to create and maintain optimal health. But why would you want to take a supplement if you can get all your nutrients from your diet? Nutritionists say it is possible and preferred to get all your nutrients from the food you consume. And in a perfect world, this would be true for everybody.
But its not a perfect world. Today’s world finds people in fast-paced, hectic and stressed lifestyles. It has become harder for people to eat healthy, nutritionally balanced meals, and even more so to get all the vitamins and minerals your body needs to function properly every day.
This is especially true for women, who are often trying to juggle family, career, homeschooling, education, other relationships, housework and more. In order to achieve good health and to prevent stress, fatigue, infections and disease, women need to ensure they are getting all the nutrients they require. Yet for most women in most societies, a diet alone just wont cut it. This is why taking a multivitamin or a combination of the most important vitamins and minerals is so beneficial for most women.
A multivitamin will ensure you’re getting all the recommended daily dosages of vitamins and minerals that are missing from your diet. While a general multivitamin is fine, you can actually find multivitamins specifically tailored to a woman’s needs at different stages in their life, such as pregnancy and the postmenopausal stage.
One particular time for all women to take a multivitamin is right before and during pregnancy. Even if you are confident in your healthy eating habits, its still recommended to take prenatal vitamins, as your body requires even more nutrients to grow a healthy baby specifically folic acid. Folic acid, or folate, is required not only for healthy tissue growth and red cell formation, but also to prevent birth defects, especially in early pregnancy. Many women today don’t get enough folic acid from their diet, and taking a multivitamin with enough folic acid (400 micrograms) is recommended by most doctors.
Another important mineral for women is calcium. Calcium is needed for strong bones and teeth and to prevent osteoporosis later on in life, a condition that affects many postmenopausal women. Many women report not having enough dairy on a regular basis because of either allergies (lactose intolerance) or dietary restrictions. While calcium can be found in other foods such as salmon, green leafy vegetables and soy, its still difficult to get enough through food alone, which is why a multivitamin containing calcium is so beneficial.
Other important vitamins and minerals for all women include vitamin K, for blood clotting; vitamin C, for tissue growth and repair as well as adrenal function; and iron, for healthy cells and muscles. Another recommendation is the vitamin B complex, which is great for regulating certain bodily functions as well as reducing stress.
While you can certainly take all of these vitamins and minerals on their own, its much more convenient for women to take a multivitamin containing all the necessary nutrients in one little package. Make sure you do your research when considering a multivitamin, as not all are created equal. Quality varies, for one thing, as does the amounts of each vitamin and mineral. Further, make sure you select a multivitamin that is best suited to your needs and stage in life. Once you do, you are on your way to a healthier and stronger you.
Mansi aggarwal recommends Vitamins For Women for more information.
Drink a Meal - When you are in a time crunch grab a health drink or make a quick one. Throw some low fat yogurt, wheat germ, and fresh fruit in a blender. Blend until smooth, and now you have a healthy and quick meal on the run!
Some call it a food group. It just means that much and tastes that good.
While it’s not the healthiest food in some ways there are many health benefits to eating chocolate too.
Dark chocolate is of course the best, as it has the most cocoa and therefore the flavonoids, which provide the benefits. The flavonoids have antioxidant properties, which have the potential to help prevent cancer, heart disease, and stroke.
Natural cocoa powders are the best, and when you’re shopping for chocolate you can get the best benefit from chocolates with the highest cocoa content. In addition, milk chocolate has more fat and calories due to the milk content than darker chocolates do.
The benefits aren’t extreme and unfortunately not worth overindulging in chocolate. They do give a delightful bonus to one of life’s little pleasures. The occasional dark chocolate is about as good for you as the occasional glass of red wine, which also contains flavonoids.
A new potential benefit has been discovered by Children’s Hospital & Research Center Oakland. They’ve found that chocolate can help with diarrhea by limiting the production of fluids. The flavonoids appear to bind to a protein called CFTR, and then inhibit them. This discovery is promising for its potential to be developed as a cheap treatment with few or no side effects. Only time will tell on that possibility, of course.
Some worry about the stearic acid found in chocolate. Stearic acid is a saturated fat, but some say it’s a neutral so far as risk to the heart while others say it has been shown to be a problem. As with many health topics it can be very hard to decide what to believe.
You can call chocolate addictive but it isn’t really, or at least there’s no evidence that it is. It’s just a delight to eat. It contains a variety of chemicals that can improve your mood but in very small quantities.
The absolute best way to indulge in chocolate is to use cocoa powder in recipes that have other healthy ingredients. You can substitute cocoa powder for baking chocolate in some recipes to decrease the fat content. To make many baked goods even better for you, use just egg whites rather than the entire egg and replace butter and oil with unsweetened applesauce.
To finish this article off, I’d like to include a favorite recipe for chocolate meringue. There’s a lot of sugar in this recipe, so it’s not 100% healthy but they’re quite decadent without a lot of calories.
2 egg whites
1/2 cup sugar
1 teaspoon vanilla extract
3 tablespoons unsweetened cocoa powder
1/2 cup semisweet chocolate chips
Preheat oven to 250 degrees. Beat the egg whites in a large bowl at high speed until peaks start to foam. Slowly add sugar as you continue to beat. Keeping beating until stiff peaks form.
Mix in vanilla and cocoa powder while beating at a lower speed. Mix chocolate chips in by hand.
Cover a baking sheet in foil or parchment paper. Drop spoonfuls of meringue about an inch apart.
Bake for one hour. Turn off oven and leave meringues in the cooling oven for at least two more hours to allow the meringues to completely dry. Store in an airtight container.
AUSTIN, Texas, Dec. 7 (UPI) — A U.S. scientist is conducting a $1.2 million study of differences in menopausal symptoms reported by four of the most common U.S. ethnic groups.
Senior investigator Eun-Ok Im of the University of Texas at Austin School of Nursing said the National Institutes of Health-funded, Internet-based study will collect data from 500 middle-aged Caucasian, Hispanic, African-American and Asian women nationwide.
“Increasing ethnic diversity of our population requires health professionals to practice with greater cultural competence in areas such as the management of menopausal symptoms, where cultural beliefs mediate the biology of reproduction and aging,” said Im.
A growing number of studies have challenged the universality of menopausal symptoms by indicating ethnic differences in how women experience them. For example, it has been reported Hispanic women experience more urinary problems and African-American women have more weight gain.
“All of this has been reported, but findings are inconsistent,” Im said, adding she believes her study will present a more valid comparison because she is getting equal numbers of participants from each ethnic group.
The study is expected to be completed during 2009.
Copyright 2006 by United Press International. All Rights Reserved.
TORONTO (Ivanhoe Broadcast News) — For breast cancer patients, radiation treatments are often an essential part of a complete recovery, killing any cancer cells left-over from surgery. For many women, though, radiation causes some unpleasant side effects. Now, women who undergo a new radiation technique are able to avoid some pain.
Dana Markoff is in constant motion. Not even a breast cancer diagnosis could break her stride, although at first, this mother of four was worried she would develop painful skin burns from radiation therapy.
“I was a little bit red; then it turned brown like a tan,” Markoff says. Doctors say she did avoid some of the pain — by having intensity modulated radiation therapy, or IMRT, instead of standard radiation.
With IMRT, radiologists can better control the beams’ intensity. When a section of the breast has had enough radiation, the machine’s focus gets tighter.
“By doing that, you can deliver the dose extremely evenly, and basically you can suppress any hot spots,” Jean-Philippe Pignol, M.D., Ph.D., of Sunnybrook Health Sciences Centre in Toronto, tells Ivanhoe.
He says with traditional radiation, half of their patients experience painful skin burns. But in a new study, patients who had IMRT were three-times less likely to have severe skin reactions. They also had half the risk for burns anywhere on the breast.
“Breast IMRT not only reduces skin burn but reduces pain and improves quality of life,” Dr. Pignol says. Doctors say IMRT therapy is widely available but is more expensive than traditional radiation therapy, so it’s less likely to be covered by insurance. IMRT is under study for prostate and head and neck cancer.
For Markoff, IMRT meant more quality time coaching her daughter’s softball team — instead of being sidelined by cancer’s side effects.
This article was reported by Ivanhoe.com, which offers Medical Alerts by e-mail every day of the week. To subscribe, click here.
Eat Raw. Women should be eating more raw fruits and vegetables for better health. Fruits and vegetables are filled with vital nutrients. Many of them have the power to help prevent may types of cancers and other life threatening diseases. The more colorful and brighter the better. Make it a point to eat at least 5 servings a day for better health. Eating at least 2 of them in their raw form. As a busy woman, you may want to try drinking your fruit. Acai is a General in the world of fruits and it is filled with vitamins and nutrients in levels not found in any other food on earth! Click Here for more information on Acai and better health.
By: Steve Johnson
Enzymes, which serve as the body’s labor force to perform every single function for our daily activities, are required to keep us alive. They are responsible for all of the functions of every organ system in the body. At the same time, they are most important in supporting the body’s defenses and immune system to protect us from harmful forces and specific dangers to our health.
Vegetable Enzymes are critical in supporting the body in digesting all the food we eat. Enzymes, which serve as the body’s labor force to perform every single function for our daily activities, are required to keep us alive. They are responsible for all of the functions of every organ system in the body. At the same time, they are most important in supporting the body’s defenses and immune system to protect us from harmful forces and specific dangers to our health. There are three classes of enzymes: metabolic enzymes, which run every process in the body; digestive enzymes, which help digest or foods; and food enzymes from raw foods, which start food digestion. All of our organs and tissues are run by metabolic enzymes. Since good health depends on all of the metabolic enzymes doing an excellent job, we must be sure that nothing interferes with the body making enough of them. A shortage could cause serious trouble.
The length of life is inversely proportional to the rate of exhaustion of the enzyme potential of an organism. The increased use of food enzymes promotes a decreased rate of exhaustion of the enzyme potential. (The Enzyme Nutrition Axiom – Dr. Edward Howell)
Enzymes are minute protein molecules that are found naturally in foods we eat. These protein molecules serve a vital purpose. They are catalysts that make possible the chemical reactions that digest our food and break it down to usable, absorbable nutrients. Enzymes are the life force that is found in foods and then transferred to our bodies to keep every system functioning optimally.
Problems arise because most of the foods we eat are enzyme-deficient. Enzymes are destroyed at temperatures of 118F and above. That means that almost any kind of food preparation method destroys enzymes. Anytime you cook, microwave, fry, bake, grill or otherwise process your foods, you subject yourself to the dangerous consequences of eating enzyme-deficient foods. How bad is that really, and just what happens when you eat foods that are devoid of enzymes?
Cooked and processed foods are so hard on the body that they actually bring on a condition called digestive
leucocytosis. The body considers cooked food to be a foreign substance, an unwanted invader and eating cooked food causes the white blood cell count to rise just as it does when the body is sick or has ingested poison!
Further, if enzymes are not present in the food you eat, not only is the body overtaxed, but also food is often only partially digested. This causes additional problems, including allergies, lethargy and deadly plaque build-up in the blood vessels. All the while that we are inordinately using up our digestive enzymes by eating enzyme-deficient foods, the body is trying to compensate in yet another way-by next pulling from its supply of metabolic enzymes. These enzymes can be called upon to facilitate digestion, but their primary purpose is to run other processes of the body. Plainly, it is not a good thing to be using enzymes to accomplish digestion when they are supposed to be regulating the heart, lungs, or kidneys instead. However, that is exactly what happens. The body places a priority on digestion and goes to great lengths to do whatever is necessary to make sure foods are properly broken down and assimilated.
The need for restoring the body’s enzyme supply is unquestionable. Taking supplemental enzymes like those found in The Greatest Vitamin in the World preserves the body’s own vital enzyme stores. Many people who take The Greatest Vitamin in the World notice they aren’t lethargic or sleepy after a meal, the discomfort of indigestion is gone and for many-food allergies disappear. Enzyme supplementation has been shown to alleviate mild, and even severe or chronic, digestive disorders. Many people-who may not have noticeable digestive problems but who understand the benefits of enzymes-say they take enzyme supplements as a way to ward off the aging process, boost the immune system and protect themselves from the incredible toll cooked and processed foods can place on the body.
Would you like to find out even MORE information about Enzymes and how they aid proper health and nutrition?
Would you like to find out even MORE information about NATURAL vitamins verses synthetically created vitamins?
blog address: Enzymes and your Health
Article Source: http://www.justhealtharticles.com
I wanted to help others find a way to improve their overall health. I usually snack all day and then eat one good meal at dinner. Many of us in today’s hectic schedules do not eat as we should. I started taking these vitamins over a year ago and since then I have more energy and have not been sick since. Now you can benefit from these vitamins and improve your overall health and have more energy. I hope you find the information here valuable and life changing.