HEALTHY JUICES FOR TOTAL WELLNESS

Carrot + Ginger + Apple 

• Boost and cleanse our system.

Apple + Cucumber + Celery 

• Prevent cancer, reduce cholesterol, and improve stomach upset and headache.

Tomato + Carrot + Apple 

• Improve skin complexion and bad breath. 

Bitter gourd + Apple + Milk 

• Avoid bad breath and reduce internal body heat.

Orange + Ginger + Cucumber 

• Improve skin texture and moisture and reduce body heat.

Pineapple + Apple + Watermelon

• To dispel excess salts, nourishes the bladder and kidney

Apple + Cucumber + Kiwi 

• To improves skin complexion.

Pear & Banana 

• To regulates sugar content.

Carrot + Apple + Pear + Mango 

• Clear body heat, counteracts toxicity, decreased blood pressure and fight oxidization!

Honeydew + Grape + Watermelon + Milk 

• Rich in vitamin C + Vitamin B2 that increases cell activity and Strengthen body immunity.

Papaya + Pineapple + Milk 

• Rich in vitamin C, E, Iron. Improve skin complexion and metabolism.

Banana + Pineapple + Milk 

• Rich in Vitamin with nutritious and prevent constipation

Food for Face -- Egg

EGGS

For a temporary facelift, use just the egg-white. Mix it with a tablespoon of honey and spread over face and throat in an upward motion. Leave on for 15 minutes and rinse off with warm water.

Whisk egg yolk with a tablespoon of olive oil and leave on your hair for a few minutes before your shampoo. It makes a great hair conditioner.

Food for Face -- Honey

HONEY

Dilute one tablespoon of honey with one teaspoon of water then heat it in the microwave for 10 seconds. When it’s cooled, apply on your lips and leave for 10 minutes.

To dry out pimples, pour out a teaspoon of honey into a bowl. Dip a cotton bud into the honey and apply on the spots.

Food for Face -- Orange

ORANGE

Squeeze juice of an orange and mix with a tablespoon of plain yoghurt. Apply on face, avoiding the eye area. Rinse off after 10 minutes and splash face with cold water.

Food for Face -- Tomato

TOMATO

Peel a tomato and chop it finely before spreading on face. Work as an effective cleanser and gentle astringent to tighten pores.

Food for Face -- Lemon

LEMON

For sparkling teeth, mix one teaspoon of fresh lemon juice with one teaspoon of bicarbonate of soda and half teaspoon of salt. Use like toothpaste – once a week.

Lighten the skin and smoothens rough edges of elbows and knees. Cut a lemon into two halves and rest your elbows in each half for 15 minutes. Or squeeze juice of lemon and apply on your knees.

Food for Fcae -- Cucumber

CUCUMBER
 

Chop up a cucumber and drizzle a few drops of lemon juice in the mixture. Apply on your face.
 
Soothe tired eyes by cutting two rounds and place them on the eyelids.

What's Best for Vitamin D: Sunshine, Tanning Bed, or Supplement?

Vitamin D deficiencies have been linked to some pretty scary things, like colon and prostate cancer and cardiovascular disease. Almost every cell in our body has a vitamin D receptor, and all those receptors are there for a reason. Most of us know that we need vitamin D to form and maintain strong bones, but that’s not all vitamin D is good for. Deficiencies have been linked to daytime sleepiness, depression, autoimmune disease, insulin resistance, complications during pregnancy, muscle and joint pain, obesity, and problems with the thyroid to name a few. To top it all off, it’s been found that low vitamin D levels increases your risk of death by 26%. Wow. 

Now, let’s think about what time of year it is. For those of us in the Northern Hemisphere, it’s the beginning of spring. Most of us have probably not been working on our tans too much during the winter months, and unless we’ve been supplementing with daily, sufficient doses of vitamin D, our levels are lower than optimal. Of course, if you’re a reader of Breaking Muscle, you’re interested in maximizing your health and avoiding a 26% increase in death, but you’re also thinking about baring your body on the beach pretty soon. Knowing that low vitamin D can hinder fat loss and thyroid function, it might behoove you to learn how to make sure your levels are where they should be. 

Checking Your Levels

 First, what’s a good level of vitamin D anyway? That’s going to differ based on who you ask. Most traditional medicine sources believe levels between 35 and 70 ng/ml are good and enough to prevent disease. However, some alternative and progressive medical sources believe optimal levels are higher, somewhere between 50 and 70 ng/ml, and even as high as 70-100 ng/ml for those with heart disease or cancer. I’d say aiming for somewhere in the 50-70 mg/ml range unless you know you have some serious health problems or risk factors is a good idea. Then, I’d find a smart medical provider who knows his or her stuff about vitamin D and monitor your levels so you can hit that vitamin D sweet spot. 

 That brings up another good point. How do you measure your vitamin D levels? A blood test, ordered by your medical provider, can give you your level. Ask the practitioner to order a 25(OH)D level. Then, adjust your vitamin D dose as needed and recheck periodically to see how you’re doing. 

How to Get Vitamin D 

Now, how do you make sure you’re getting enough vitamin D? The best way to get vitamin D is from the sun, with sunbed use and oral vitamin D3 supplementation coming in second and third. What? Am I really telling you to go get a tan? Lay in the tanning bed? Yes, but some basic rules should be followed to avoid burns and damage to the skin. 

The Sun

So, let’s talk about natural sun exposure first and why it’s the best way to get your D. First, before there were vitamin-fortified foods and vitamin D supplements, there was the sun, the only real way for the human body to form vitamin D. It makes sense that this is the way our bodies were made and prefer to get our vitamin D. Rarely, if ever, is it better to supplement or work around the body’s natural processes. Also, when we’re exposed to UVB rays, our bodies make vitamin D3 sulfate. This is a water-soluble form of vitamin D3. The vitamin D3 available in supplement form is un-sulfated and is not water-soluble. It relies on LDL to carry it to receptors in the body, whereas sulfated vitamin D needs no carrier. Un-sulfated vitamin D may not provide the same benefits because of its lack in mobility and perhaps availability in the body.

 So, if we want the best kind of vitamin D3 possible, we will make sure we get enough from sun exposure. You want to spend enough time outside with the majority of your body exposed (i.e. in a bathing suit or little clothing), until your skin is a very slight pink. The amount of time this takes will depend on your skin tone and sensitivity to the sun. The ideal time of day to absorb the most UVB rays is around noon. Also, don’t think you can just tan though a window or glass. It will block the UVB rays and you will only get UVA. Additionally, you can’t expect to expose a little of your face and arms and still raise your vitamin D level substantially either. That just isn’t enough skin surface. In fact, the skin on the face is more delicate so it still makes sense to protect this area when out in the sun.

 Tanning Beds

Now, regarding sun beds, you must be selective about the type of sunbed you choose. “Low pressure” beds are the better choice as they deliver more UVB lights when compared to “high pressure” beds, which deliver more UVA. UVA rays are those more strongly associated with photoaging, wrinkling, and cancers. Also, it is important to find a sunbed with electronic rather than magnetic ballasts. The magnetic ballasts are associated with electromagnetic field (EMF) exposure and excessive exposure to EMF has been linked to increased incidence in cancer. So, low pressure, electronic ballast sunbeds are good for vitamin D production, second to real sun exposure, but only if you don’t burn.

 Oral Supplements

 Lastly, there is oral supplementation with vitamin D. Now, I mentioned that your body makes vitamin D3. It makes sense to try to take something as similar to what your body naturally produces, so look for vitamin D3 when you go shopping. There are vitamin D2 supplements out there, but you don’t want that. Vitamin D2 is a vegetable-derived source and does not function in the body the same way. Vitamin D3 is absorbed about five hundred times faster, is 87% more effective in raising vitamin D levels, has a longer shelf life, and is more bioavailable.

 As for doses of vitamin D, the sources vary in their recommendations but anywhere between 4000-8000 IUs/day is probably what it will take to raise and maintain a healthy level. As I mentioned before, it is always a good idea to have your levels monitored to ensure they are in a good range. Doses may need to be adjusted based on your ability to absorb vitamin D, your size, and your exposure to the sun. Fix your vitamin D levels and enjoy looking, feeling, and performing better!

Apple Walnut Pancakes Recipe

Ingredients

• 1 cup all-purpose flour
• 1 cup whole wheat flour
• 1 tablespoon brown sugar
• 2 teaspoons baking powder
• 1 teaspoon salt
• 2 egg whites
• 1 egg, lightly beaten
• 2 cups fat-free milk
• 2 tablespoons canola oil
• 1 medium apple, peeled and chopped
• 1/2 cup chopped walnuts
• Maple syrup

Directions

• In a large bowl, combine the flours, brown sugar, baking powder and salt. Combine the egg whites, egg, milk and oil; add to dry ingredients just until moistened. Fold in apple and walnuts.
• Pour batter by 1/4 cupfuls onto a hot griddle coated with cooking spray; turn when bubbles form on top. Cook until the second side is golden brown. Serve with syrup. Yield: 18 pancakes.

Watch your weight – Trim your tummy

Watch your weight – Trim your tummy

Call it a sign of prosperity or put it down to ageing or blame it on your job, genes or metabolism. Pot bellies are neither healthy nor attractive in these days of six-pack abs and size zero waistlines. Often they are a sign of underlying disease and/or contribute to other problems elsewhere in the body such as the lower back, for instance.

If you are wondering what the normal abdominal girth for Indians should be here is what doctors are agreed upon – 90cm for men and 85cm for women.

It’s alarming to see an increasing number of overweight and obese people in our society. With mordernisation, people are more into sedentary, office based jobs. As a result, only a small percentage of the population meets the minimum requirement of physical activity that’s recommended, resulting in an increase in obesity, and related lifestyle diseases such as diabetes and hypertension. People develop a paunch when activity is less and calorie intake is more”.

Obesity is not always age-related

Obesity is not necessarily the case. Childhood obesity is a major problem in countries such as U.S.A high-calorie, saturated-fat diet combined with physical activity reduces adipocytes (fat cells), helps control blood sugar and blood pressure. More important, it improves lipid profile. Ideally a person should have at least 30 minutes of moderate intensity, physical activity daily but sizeable section of the population fails to meet this requirement.”

Pot bellies are caused by the accumulation of subcutaneous (under the skin) and visceral fat. Age does have some influence, but pot bellies develop mainly due to consumption of high calorie food and the lack of physical activity. This results in accumulation of fat on the abdominal wall. Men become obese around the waist and women, around the hips. Genetically too there may be a these regions. Sometimes obesity is associated with endocrine disorders.

Can a pot belly be got rid of through diet and exercise?

Overweight and obese patients can achieve an average weight loss of 8 percent in 3 to 12 months by reducing intake by 500-1000 calories per day This has been found to reduce abdominal fat. The rate of weight loss may be lesser in diabetics compared to non-diabetics. Very low calorie diets that include proteins and dietary supplements result in greater weight loss initially but over the long term are only marginally better than low calorie diets. Unless accompanied by physical activity, weight loss through diet control alone does not reduce cardiac rick. Similarly, exercise alone may not be helpful in controlling obesity as restriction of calories also plays an important role. The number of adipocytes (fat cells) is more in some individuals. Hence, it is difficult for them to keep obesity in check. This type of abdominal obesity can be reduced if one does regular exercise and avoids a high calorie, high fat diet.

Sometimes aerobic exercises alone do not reduce a tummy. It may be necessary to combine it with yoga and specific abdominal exercises

One can avoid a pot belly by cutting down on high calorie foods such as fried foods, sweets and alcohol and engaging in regular physical activity. A thirty-minute brisk walk will rev up your metabolism and increase your calorie burning capacity. As for exercise, there are special crunches for the stomach. Eating on time is a must.

Nothing is impossible (that includes getting rid of a pot belly), as long as one is motivated, follows a good exercise routine and learns to says ‘no’ to some kind of food. Results can certainly be achieved over a period of time. Once people cross 30, their metabolism slows down. Hence, those over 40 have to put in twice the usual effort to lose weight. But losing weight makes you looks younger and alone is a powerful motivating factor. Cardio exercises, strength and core exercises, mid section abdominal and lower back strengthening exercises ( If you have  a pot belly you are prone to get lower back problems over a period of time) squats and lunges are advised. It is important to start on a programme in consultation with qualified fitness trainer in order to adopt the right technique. Combining functional training aerobic workouts, flexibility exercises and yoga will help. Attempting to develop six-pack abs in two months (even those who train for six to eight hours a day find it difficult to achieve this) is foolish

Exercises that involve bending forward or raising the leg may not be possible for individuals with the big tummy. One has to work at it to be able to do these over a period of time.

Instead of holding your breath and trying to tuck your tummy in, follow the advice of your doctor, dietician and fitness consultant to achieve real results that will pay off in the long run.

BATTLE OF THE BULGE – Pot belly causes

• Sedentary lifestyle and increased calorie intake cause obesity.
• Obesity can even be a problem in children
• A paunch is the result of accumulated abdominal fat.
• Abdominal obesity leads to insulin-resistance.
• Obese people are at risk of suffering from hypertension, heart disease and diabetes.

WAIST MANAGEMENT – Possible solutions for Pot belly reduction

• Reduce daily intake by 500-1000 calories.
• A 30 minute brisk walk everyday helps in shedding weight.
• Aerobics can be combined with yoga and specific abdominal exercises.
• Losing weight makes you look younger
• It takes time and patience to achieve results

Health and Fitness - April (2013)

Health and Fitness - April (2013)
English | True PDF | 48 pages | 35.1 MB

Health and Fitness is monthly publication, that delivers an informative and entertaining look at the lifestyle choices for health, sports, fitness, nutrition and recreation. We are considered the source for reliable information from around your corner and around our world. Health & Fitness Magazine is distributed free of charge and has been serving the greater Sacramento Area for of 19 years. 

 

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