Baked Cod Fish Recipes Are Full of Nutrition

If you are looking for some delicious seafood recipes, you should probably start with baked cod. Cod is a flakey white fish this is packed with nutrients for the health conscious individual. These nutrients are recognized a good for the heart, blood and brain. It is also one of the most frequently seen fish in most restaurants across Europe and the United States.

Cod is a typical delicacy that comes from the icy waters of the North Atlantic regions and other frigid waters around Norway, Iceland and Canada. This icy water is what makes cod too good for you. They produce the type of fish oils that are known for being good for lowering cholesterol and other types of conditions. Recipes using this fish are going to be the best kind that you could feed your growing or otherwise grown family because it will lay down a foundation for a much healthier life.

You can take a look back into history and find that the Vikings spent a lot of time in the frigid waters that produce cod, and you can bet that they found them not only good for their bodies but filling to their stomachs as well. In fact, they consumed large quantities of cod on a daily basis. Their recipes were likely a bit different than the ones we know today. At times it is even certain that they ate this fish raw right from the water. It is also traditionally noted that fish was dried and then taken on journeys with them throughout the world.

These nomadic fishermen understood what it took to keep body and soul nourished, and today's recipes from that area of the world reflect that knowledge. However, it seems that in today's wild and wooly world, unlike that of yesterday, cod-fish are being threatened by too much harvesting. Restrictions are in place to help preserve this amazing food source for future generations.

What would we do when wishing to satisfy our needs for omega-3 fatty acids and vitamins A and D if these wholesome fish were to disappear? We might have to miss out on this mildly flavored fish that has served previous generations so well. Baked cod-fish recipes are one of the most outstanding of all baking fish. Anyone who has ever taken the time to fully appreciate this delectable fish understands that there are many different recipes that can render this a delightful treat for the family.

All it takes is to have basic baked cod recipes and understanding of the way seasonings change the flavor for even the novice cook to turn out a wonderfully flavorful dish that is sure to have guests and family turning to you ask asking "more please." You are encouraged to play around with ingredients and make your own special recipes for this highly nutritional fish.

Isabella Black is the lead author and editor the newest blog from Food is Fenomenal. Locally offering fantastic recipes and easy shortcuts for over three years. Try out our milder tilapia recipes.

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Four Easy Ways to Add More Spinach to Your Diet

Spinach is nutritious, relatively inexpensive, and easy to prepare. Here are four easy ways to add more spinach to your diet.

Spinach can be used instead of lettuce for a more nutritious salad. Simply rinse the leaves with water and then tear with your hands into bite-size pieces. The flavor of spinach is complemented nicely with vinagrette dressings, dried cranberries, toasted almond slivers, sliced onions, bacon crumbles, soft cheeses like feta and goat, and even fruit such as mandarin oranges and strawberries. Spinach has more fiber and vitamins than lettuce, so you can feel good about eating your salad!

Another easy way to add spinach to your diet is to make a green smoothie. Making a smoothie is very easy if you have a blender, just add your fave ingredients and blend until smooth. Spinach pairs especially well with almond milk, regular milk, vanilla or greek yogurt, frozen blueberries, frozen raspberries, or ripe bananas. You can adjust the consistency of your smoothie by adding either ice cubes or more liquid. Smoothies are also a great place to add vitamin supplements like flavored protein powder or flax seeds, for an even greater nutritional impact.

The third easy way to add more spinach to your diet is to throw it in to dishes you are already making. If you buy the baby spinach that is already washed and bagged, then it literally adds no additional steps to your cooking. Try adding a thin layer of spinach in your lasagna, or putting chopped and cooked spinach into your potato soup to add flavor and nutrition to your homemade meals.

The fourth easy way to add more spinach to your diet is to cook it and eat it! To cook spinach, you can cover it with salted water and bring to a boil. After the water boils, remove the spinach from heat and let sit for five minutes. Strain the water out of the spinach and then season with salt, pepper, and a little bit of butter or vegetable oil. Spinach can be eaten as a meal with a slice of homemade cornbread or used as a delicious side item for another meal, such as meatloaf.

Now that you have four easy ways to add more spinach to your diet I hope you will consider adding this inexpensive, delicious, and highly nutritious food to your diet and that of your family. Enjoy and bon appetit!

Heather Boger loves to eat spinach, especially in her Simple Spinach Quiche. She blogs her simple recipes at thirtythreemom.com.

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A Diet Trend You May Want to Consider - The Eat Clean Diet

One of the trendy diets that have gained some attention is the Eat-Clean Diet. The Eat-Clean Diet is "a lifestyle way of eating that allows you to eat more, weigh less, and become the healthiest you can be." We will look for the positives and negatives of this diet, and how it would fit with a proper diet for the average person trying to lose weight on a long-term basis.

This diet is rich in plant food, including whole grains, fruits, vegetables, and lean proteins, nonfat dairy and healthy organic fats. Their emphasis for good health and weight loss is 80% food, 10% exercise, and 10% genes. Cornerstones of the plan are regular exercise and a calorie-controlled diet high in fiber, with lean protein to satisfy hunger on fewer calories.

A nutritious breakfast with high fiber carbohydrates, lean protein and some healthy fat throughout the day will boost metabolism. Each meal during the day should be between 200-300 calories, a complex carbohydrate with protein should be part of every meal, and drink at least eight cups of water daily. Add weight training and physical activity a minimum three days a week for about 30 minutes, and you should lose about three pounds a week. So far, we would agree with everything they say.

Exercising, consuming fruits, vegetables and lean meats while controlling portion sizes, and exercising is the recommendation of any credible diet. Also, the total elimination of artificial ingredients, preservatives, sugars and trans fat no credible dietician would disagree with. But we disagree with the total elimination of saturated fat, foods "whose ingredients you can't pronounce", the elimination of alcohol except perhaps a once a week glass of red wine. We also disagree with the part about bringing your own food when to avoid eating in restaurants.

There must be more latitude to cheat on your diet, or only those willing to live the most Spartan lifestyle will be able to maintain it over the long-term. Dining out occasionally is a social experience, and for any program to ask you to eliminate that would be asking quite a lot. Instead, work the dining out experience with eating healthy, portion controlled food, and if the portions are too large have the discipline to take the surplus home.

If you are in the habit of eating out just because you don't want to go to the bother of cooking, either get into cooking (which if you give it a shot you might find you like it), or get into one of the many great meal delivery plans available. And as for alcohol, studies have shown that small amounts can be cardio-protective, and the same goes for saturated fats: too much might be harmful but the body can handle small amounts.

So our conclusion on the Eat-Clean Diet is in its basic form with its nutrition-rich recipes and easy to read manner can be very helpful for dieters to move to a healthy lifestyle. But its highly structured approach takes so much fun out of dining that most people may see it as too restrictive to maintain on a long-term basis. Look it over, and apply its beneficial aspects.

Whenever you want to put your diet in the hands of nutritional professionals, healthy Meal Delivery Plans are a great answer. The plans we recommend will build in those little treats we call Diet Cheat Day that make a diet easier to handle on a long-term basis. Rich Carroll is a writer and health enthusiast living in London.

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The 7 Day Soup Diet

In some cases, the surgeon cannot pursue the required surgery unless the patient loses weight. Other times, the patient's health may depend, literally, on losing enough weight. The 7 day soup diet is a great way of losing weight in a natural and safe way, and is applicable for most people.

The fat burning soup is the secret of the 7 day soup diet. The tasty soup contains no calories and is made up mostly of vegetables. Following the plan, you being losing weight fast, and you can eat with no restrictions. You may indulge on as much soup as you can. Results are best experienced when this diet is combined with your regular exercise program. You may not need to worry about the taste of this soup because it may include various ingredients such as: beef, chicken, potato, brown rice, and fruits and vegetables.

With the 7 day soup diet, the impossible is now possible! Many have claimed that they have lost an average of 7 kilograms on their first week, with that rate, your weight loss goals in easily within your reach. You would surely experience a dramatic change. You may even start feeling motivated, outgoing, confident, and happier.

This 7 day soup diet is sure not a waste of time and it will guarantee you great results as long as you commit to the diet. There's no reason for you to fail with the fat burning soup plan.

A major obstacle when starting to lose weight is getting started. You have to overcome this first. In most cases, individuals who want to lost weight don't have the idea where to begin, which later leads to failure. The thing is, it doesn't really matter how big or small you goal is, or whether what method you are using.

One of the firsts step in your weight loss journey is setting up goals. This gives you a clear picture of what you want to achieve. These goals will also keep you focused and motivated. Goals should be specific, measurable, attainable, realistic, and time-bounded. An important question to ask yourself is how much you like to lose and by when would you like to lose that much.

You should write you goals into a piece of paper. Write your answers to questions you have created, make notes on them, and place them anywhere in your house as long as their visible and that you can see it every day. This helps keep you reminded of your plan. However, setting up goals is not enough. The plan must also be put into action and commitment is essential.

For more information on 7 Day Soup Diet, Please visit: 7 Day Soup Diet and 7 Day Soup Diet.

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10 Great Snack Ideas For Your Handbag

Have you ever been out when hunger takes hold and you don't have a nourishing snack within quick reach? Prevent the predicament of looking for junk food products by maintaining a source of healthier snack food items inside your handbag. Even when you are not hungry, you will be totally ready whenever the hunger pangs hit.

One very good tactic is to have a healthy snacks checklist placed inside of your kitchen cupboard as a simple and easy personal reference and prompt for some healthy snack food choices. There isn't any reason not to have a wholesome snack food selection to select from.

Here are 10 healthy snack ideas for your handbag:

Almonds - Odor free as well as compact, a handful of almonds a few times weekly are a good source of dietary fiber, vitamin E, B vitamins and essential minerals. Store in a small plastic bag or container to ensure that they're fresh all week.

Bananas - Bananas truly are a good "out and about" snack because they come in their very own protecting cover hence they don't need washing. Bananas are a superb source of fiber, vitamin C, potassium, manganese and vitamin B6.

Rice Biscuits - Low-fat not to mention crispy, they really are the healthy potato chip alternative.

Cherry Tomatoes - A handful of tasty cherry tomatoes held in a compact container can be quite a good snack that gives you a massive burst of tastiness once you bite into them. Cherry tomatoes are low in sodium, and very low in fats and cholesterol.

Rice Cakes - Smear a bit of your most popular spread between 2 rice cakes. These can be a healthy and balanced, easily transportable sandwich option.

Dried Fruit - Long lasting, dried fruit is a good snack to prevent those hunger pangs. Enjoy just a few because they are rich in natural sugars.

Grapes - Choose crispy fresh red or green seedless grapes that burst with flavour. Fresh grapes are low in saturated fat, cholesterol and sodium.

Popcorn - Fast to make inside the microwave, pick the reduced fat, low salt popcorn alternatives. Take a small bag of your own and then save the rest for your kids' afternoon tea.

Celery, carrot and cucumber - Keep a supply sliced up and in your fridge in small storage containers to enable you to very easily put it into your bag. These kinds of veggies are extremely low in fat and also help you take in your 5 servings each day.

Fresh fruit - Nothing can beat a piece of fresh fruit. A few fruits are less difficult as compared to some others to transport and consume while on the move for instance apples and mandarins, so either leave the messy ones for home or slice the fruit up and take it along inside of a small container with a fork if required.

Since you now have some excellent healthy snack ideas, there isn't reason to pick an unhealthy alternative when you happen to be out and about.

Click on the link for healthy cooking tips and more healthy snacks ideas and click this next one for loads of Meal Planning and Family Meals ideas.

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Foods With No Calories - Shirataki Noodles

An effective diet plan consists of eating foods with no calories. This is due to the fact that excess fat is stored in the body that has a high calorie count. The aim is to remove the excess items with products like shirataki noodles. This can be done effectively by consuming these items on a daily basis. This is a very healthy way of reducing the amount of content. You will want to bridge the gap between the total amounts that is stored within the anatomy. The intake of different elements such as protein and carbohydrates come into the picture if you want to succeed in the plan to lose weight. Generally we want reduce them in order to create an affect that leads to us getting thin.

Miracle noodles is the staple that I create my lunch and dinner around. Next on the list are vegetables because they are considered the best source of nutrients. The prime examples being asparagus, cucumber and tomatoes, celery, carrots, herbs, and many leafy greens like spinach. Shirataki noodles are a very useful commodity if you are watching your overall calorie count. Many of these commodities contain a lot of fiber and vitamins that are required to regulate the daily functions of the body. The metabolic rate is also affected in a good way that further aids in calorie burning of the stored fat. You will not gain any unwanted weight if you consume these items. The fact is by replacing the pasta with a tradition meal you will save on average 400 calories.

Other products that fall in the category of foods with no calories are fruits and lentils. They are very beneficial for the loss of excess weight. If a healthy eating arrangement is looked at including them at a moderate level is perfect. Some of the fruits that you should consume regularly are pears, apples and black berries to name a few of them. Cheese is also considered a good alternative especially the cottage cheese. Turkey and meat can be added in and used to a great advantage as long as you select the lean cuts of meat. Never indulge in the skin on the meats as they are packed with a ton of fat that will pack a lot more calories. The complete importance to putting a meal together with no calories foods is to choose your ingredients wisely.

The eating plan should consist of a healthy combination of the essential protein and carbohydrate that is required to maintain a good metabolic rate. Skipping meals is not a very good step to take as it could harm the body in the long turn. Our bodies require food on a daily basis; it is fuel to gain the energy we need to get through every day. Use the different food items wisely to get thin and healthy for a lifetime. Consider utilizing a calorie calculator to keep track of your calorie count on a daily basis. Create a plan that you are able to follow for thirty to sixty days. Do this by including your favorite products from the no calorie foods and replacing shirataki noodles with at least one regular meal. This may be the easiest way for you to finally get slim!

Learn more about the miracle no calorie shirataki noodle and how it will help you lose weight.

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How to Make Homemade Cranberry Sauce

If you are a busy person, you probably find it challenging to eat healthy while you are on the go. As a result, you seek more convenient options, such as eating fast foods.

The sad part is, while these fast food companies' profits go up, your health dramatically goes down over time. Many Americans often fall victim to the bad eating habits that result from a fast-paced lifestyle. Let me remind everyone that statistically speaking, we are the fattest country in the entire world, with 67% of overweight Americans, and 35% of the American population struggling with obesity.

But things do not have to be this way. If you know you have a fast-paced lifestyle, and you take your health seriously, then you want to assure that the food you eat is made with ingredients you can pronounce. If an ingredient is either too hard to pronounce, or sounds like a chemical, chances are, it is probably bad for your health. Get in the habit of cooking the recipes yourself, and learn about healthy homemade recipes that you can cook in less than half an hour.

One such healthy recipe is homemade cranberry sauce. I know most people choose cranberry sauce that comes in a can. This is dangerous, as the canned alternative contains loads of calories. For example: one hundred grams of fresh cranberries contain only 46 calories. On the other hand, 100 grams of canned cranberry sauce is packed with approximately 150 calories. The extra hundred calories that you get from the canned cranberry sauce, represents approximately six teaspoons of sugar. We all know that excess sugar causes fat retention over time.

Based on this simple difference between fresh cranberries and canned cranberry sauce, homemade cranberry sauce is the better option.

How do I make homemade cranberry sauce?

Here are the ingredients you will need for your homemade cranberry sauce:

Ingredients

1 orange, peeled and cut into small pieces
1 tablespoon of orange zest
1 pack of 12 oz cranberries, fresh or frozen
1 cup of water
1/2 cup of brown sugar
1/2 teaspoon of cinnamon

Instructions

1) Combine the water and sugar in a small saucepan, and let it boil on the stove
2) Add the fresh cranberries to the saucepan, and bring them to a boil; stir occasionally
3) Reduce the fire to a low flame, and add the orange zest, as well as the peeled orange. Let the mixture cook for about 10 minutes, or until the cranberries start making popping sounds. Stir frequently
4) Remove the saucepan from the stove and let it cool.

Voila! Your homemade cranberry sauce is done. Now, just let it cool off in the fridge.

How to make homemade cranberry jelly?

Another variation of the homemade cranberry sauce is the cranberry jelly. To make cranberry jelly, spoon the cranberry sauce into a strainer; press it with the back of a pot spoon, and collect the juice in a bowl. Repeat until the desired amount of juice is collected. Then place it in the fridge until it solidifies.

That's it. Now you know how to make healthy homemade cranberry sauce and cranberry jelly!

Kodjo Hounnake is a home fitness enthusiast who believes the average person can get and remain in great shape right at home. You do not need expensive gym equipment to achieve the body of your dreams. Your body weight is sufficient enough. See the hundreds of home workout videos on my fitness blog at http://Kodjoworkout.com

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A List of Foods for Reducing Cholesterol

Dealing with high cholesterol can be a difficult process. There are many things that you can do to lower you cholesterol and get your numbers back into a healthy or normal range. Did you know, that one of the best (and easiest) things that you can do for your high cholesterol is to incorporate foods for reducing cholesterol into your daily diet? It doesn't take much more than that to totally change your cholesterol for the better.

Typically when high cholesterol numbers come in, your doctor will first tell you to change your diet. This means cutting out all the yummy, but bad for you foods; like French fries, pizza, burgers, and steak. It's sad to cut out favorite foods. But it doesn't have to be all bad.

Often you can make small changes to the foods you love and add in foods for reducing cholesterol and often just those two things together will be enough for a serious decrease in your high cholesterol levels.

When it comes to your favorite dishes the best thing to do is the look at them in a new way. First, look at your favorite meals and see if there is a way to switch out some of the ingredient for healthier options. For example; change any meats into leaner cuts or into chicken, turkey or tofu choices. With dairy, opt for the low fat or non fat options. If you use canned goods or broth in your cooking pick the low sodium or non fat varieties. Add in vegetables whenever possible.

On top of making small changes to the foods you already love, try to add in a few healthier foods for reducing cholesterol into your daily routine. Here are a few ideas on how to add in foods for reducing cholesterol into your meal plans.

• Breakfast - try to have a breakfast of oatmeal every morning. Oats are high in soluble fiber; which helps to move cholesterol through your body and prevents it from absorbing into your blood stream. Oats have been proven to help lower cholesterol levels when regularly added to the diet. But watch out for sugar and syrup additives. These foods are often high in saturated fats and sugars which are counter-productive to your cholesterol health. Instead add blueberries or sliced strawberries to your morning oatmeal and get the added benefits of antioxidants.
• Snack - add a handful of walnuts or almonds into your daily snack. Nuts are high in fats that are good for you and your cholesterol. But they are also high in calories, so keep your snack to just a handful.
• Lunch or Dinner - try for a salmon salad with an olive oil vinaigrette for your large daily meal. Salmon is one of the best foods for reducing cholesterol. Not only will it help to lower high bad cholesterol, but it will help to increase the good cholesterol. Adding the olive oil will also help to keep your arteries running clear and clean.
• Drinks - add in a couple cups of orange juice into your day. Orange juice is high in antioxidants and other minerals that are good for lowering cholesterol. Green tea is another of the foods for reducing cholesterol, just make sure you drink enough cups of it to make a difference to your health.

The author loves to share information about the different kinds of foods for reducing cholesterol. For other sure fire methods to lower your cholesterol in a natural approach, get your 100% FREE mini-course by visiting us at http://decreasecholesterolnaturally.com.

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Ways to Get Your Mind Off Food Cravings

Cravings for food can strike you at any time and they can have disastrous results especially if you are trying to lose weight and have gone on a diet. When you see those pizza commercials on television or see your best friend sitting across from you munching down on a giant piece of cheesecake, it's easy to become focused on just how much you want that treat for yourself. The good news is that no matter how much you want that food, there are things that you can use to help you overcome it and forget about the temptations that are unhealthy for your body.

One of the first steps that many people take when going on a diet is to lower their calorie intake and sometimes they end up unintentionally lowering their fluid intake as well. A good portion of hydration for your body comes from the foods that you eat and when you eat less food, it can make you hungrier because thirst can be equally intense as being hungry. Thirst can disguise itself as a craving or hunger.

It can prove to be a very difficult task to distinguish between true hunger and thirst. Intense cravings for food can often be subdued by drinking a glass of juice or an electrolyte sports drink. These drinks will not only make you feel full and lessen your food craving, they will also quench your thirst which will help you keep your cravings under control.

If you are watching your favorite television show in the comfort of your own home and the craving hits you for a salty greasy bag of potato chips and you cannot get your mind off of it, choose something else that will be healthier for your body. Try keeping a small bag of baked chips on hand when you get these cravings because they have less salt and calories or try a bag of pretzels or nuts as they are also great alternatives.

When the craving hits you for something sweet, try an apple or some other kind of fruit instead of having a slice of apple pie. There are many low-calorie options that are available that you can have as alternatives to things such as cake and cookies. Fresh fruit is a great substitute for something sweet.

Make sure that you do not cut your favorite foods completely out of your diet. It is important to keep your diet filled with healthy and nutritious foods, but it is entirely okay to indulge in your favorite foods as long as you do in moderation. It makes dieting a lot more difficult when you completely deny yourself the opportunity to eat your favorite foods.

There is no problem with you having a slice of pizza once in a while or having a cookie or two as long as you do it in moderation and that will also help you to keep your cravings in check.

If you are having a tough struggle to control your food temptations, sometimes it can be useful to get away from the source. You might want to try taking a walk around the block because that can often clear your mind and refresh your muscles and stop you from thinking about those cookies in the cupboard or the cake in the fridge.

Hopefully by applying these tips to your life, you will be on your way to a much healthier lifestyle for you and your family.

I hope that you enjoyed this article and if you would like some great information on eating healthy, please visit my web site where you will find some great free tips to help you live a long and healthy life.

I am a 54 year old retired mill worker from Northern Maine. I am happily married with 3 wonderful boys. My main interests are my family and God. I own a eating healthy web site with great tips and information that is designed to help you live a healthier and longer life.

www.eatinghealthyhub.com

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Fuel Your Body Right With Paleo Meals

People are always looking for ways to improve their diets. They might want to lose weight so they will look better, but they also might have health concerns.

Improving their diet is one of the best ways to make positive health changes and make a significant lifestyle difference.

There are numerous different diets people can choose from, but some are more effective than others. If you are looking for a way to add whole, natural foods to your diet to improve your health, you might want to try this diet. The diet features meals filled with foods that have been eaten since the paleolithic era. These meals include eggs, fruits, vegetables, nuts, lean meats, and seafood.

In addition to health improvements and weight loss benefits, the Paleo diet also offers simple meal options. The easier food is to prepare, the quicker you can prepare meals. If you love to cook, you can still make sophisticated gourmet meals on this plan. If your concern is preparing food quickly for your busy family, that is an option, as well. Many of the meals even freeze well and can be defrosted at a later time and enjoyed with little effort.

Menus include whole, healthy foods like flax seeds, walnuts, fish that is high in Omega 3 acids like salmon, scallops and shrimp, and a wide variety of fruits and vegetables. Basically, if it exists in nature, you are able to eat it. It focuses on keeping people healthy and providing foods that are high in vitamins and minerals. The diet is not a fad diet requiring dieters to count calories and restrict foods. Paleo meals are filled with quality foods and most people on the diet are not hungry. The difference is it lacks the saturated fat, preservatives, additives, and high sugar foods found in the Standard American Diet.

This diet offers the variety many people need to stick to a healthy eating plan. You are able to enjoy ethnic foods, foods that are sufficiently spiced, and meals that include protein, healthy fats, and plenty of vitamins and nutrients. Your appetite is satisfied and you feel energetic and healthy. The cravings for the foods you once had are gone because you are nourishing your body.

There are plenty of resources for those who want to enjoy Paleo meals. Cookbooks offer advice on preparing meals, choosing the healthiest options, and feeding your family affordably. Many times the toughest part of committing to a new lifestyle is understanding what to do. You might want to eat healthier, but without a little guidance, you feel overwhelmed. There are plenty of people who shop for a supple of Paleo foods, but know nothing about how to prepare them. Using a cookbook is a great way to help you navigate the unfamiliar territory of a new eating plan.

If you are struggling for a way to lose weight or you have been diagnosed with a disease or condition that is affected by your diet, you might feel confused and frustrated. Eliminating processed foods and chemicals is a great place to start. You might need to exercise or make additional changes, but your body will be healthier just eating whole, natural foods.

Renne Gilbert is a Paleo diet consultant. For more information on Paleo meals, visit http://ww.paleodietblueprint.com.

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How Do Gyms And Health Clubs Work?

The title may sound like a foolish question, but a little more thought starts to trigger all sorts of concerns in your mind about the possibilities regarding the running of a health club facility. There's a lot that goes on behind the scenes of running such club. But, you'll find some essentials that occur with each one.

A business Plan

First of all, it's quite important to remember that although a 'sport health club' seems like the place where you go to so that you can exercise and relax, it is still very much a company at its center. In order to be a successful company you need a business plan. The business plan for a fitness club consists of several aspects that define the way the company will operate, but mainly outlines the fact that a health club offers a service to its customers, of which they pay for the service on a month-to-month foundation. These monthly fees finance the business and help predict future financial success.

A Franchise Or A Chain?

Once a business plan has been established for the up and coming gyms, the next thing is to determine whether the business will create facilities for itself to run, or whether the health club brand and business plan will be sold-out as an element of a franchise. This is a main decision that must be decided in the beginning as it's going to significantly impact such business.

A franchise is helpful for a start-up health center that wants to expand its brand as quickly as possible, with the least expensive capital investment necessary. The investment will come from franchisees, who wish to buy-in to the business, and they will also bear the health center's branding and adopt its business plan.

A health club chain is a likely approach for companies or large groups of investors wishing to start a fitness club business. They're the only owners of the business and reap all the profits while putting of all the investments required.

Marketing And Advertising

The marketing budget for a brand new fitness center chain or franchise should be large enough to finance considerable initial marketing campaigns. Promotions are run to attract new customers to come and sign up for the club, with the possibility of lower membership fees so that you can undercut your competitors and consequently ignite interest in the fitness center being created.

The competition for health club facilities is on the rise so you want to make sure your ad campaign is imaginative.

Available Services

The services that fitness clubs offer should be hospitable in their very nature. Customer service is at the forefront of any business that handles, and provides services directly to, the customer. Whether or not you are a start-up health club or one seeking to retain customers you need to bear this in mind.

There are many diverse types of services that a fitness center can offer its subscribers. Things such as weight rooms, spa areas complete with saunas and massage therapy, gym facilities, and even a cafe with health food. The purpose is to make such a business a one stop health and fitness center.

With a facility this size offering this many services to its customers it's understandable that you are going to need a big staff. You'll need everything from fitness trainers to workers to man the front desk. As a result, staff expenses are one of the biggest long run costs for the business.

At CoolGymsHealthClubs.com you will find more articles about sport health club, like what to expect from gyms in NYC if you are leaving in New York. We talk also about health club equipment, franchises, etc. If you are a health club owner, we can show you how to get more members. It's all good, have a look gyms health clubs.

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If You Have Good Nutrition, Weight Loss Will Follow

There are millions of Americans who are overweight or obese, and those who do have these problems either have, or are at a very high risk of developing, a number of other health problems. Obesity is one of the leading causes of death, and can bring about such diseases as heart disease, diabetes, kidney disease, and other health issues. Unfortunately, it is pretty easy to become overweight, but it can often be incredibly difficult to lose weight, especially for those who have a lot of weight to lose. If you are overweight or obese, and know that you need to lose weight but have not been able to in the past, don't give up. It is possible to lose weight at any stage of your life, and get a whole lot healthier in the process. The key is your diet, or actually, not being on a diet at all. When you have good nutrition, weight loss is sure to follow, and you don't have to give up the foods you love.

Change Your Lifestyle, Lose Weight

For a lot of people, it is difficult to lose weight because of their lifestyle. Not getting enough exercise is a problem for a whole lot of people, as is not eating right. These are the two biggest stumbling blocks when it comes to weight loss. But because it is often difficult to pass up sweet treats, or it is easier to go to a fast food restaurant than it is to cook a meal at home, many of us are not getting the proper nutrition. And when you are not getting the right nutrients in your diet, but plenty of the wrong things, and not getting enough exercise, you are going to start packing on the pounds.

You have probably tried countless diets, only to fail within a few days, even though you had the best of intentions. The reason for this is usually because these diets are extremely restricted, and do not allow you to have any treats or do not give you enough food to feel full and satisfied. Instead of going on a diet, it is much healthier to make a lifestyle change and just start eating right. This has nothing to do with dieting at all. All you are doing is adding healthier foods to your diet and eliminating a lot of the processed foods and take-out meals, which are keeping you from being trim and healthy. And if you are eating healthily most of the time, it is alright to indulge in an unhealthy treat now and again.

When you change your eating habits, you will be adding certain foods to your diet that are great for burning calories. High protein foods are excellent for this, and something that we need to have anyway. Protein is a natural source of energy, and high protein foods help to burn many of the other calories that you are eating.
Protein is excellent for the health of our muscles, helping them to be strong and firm. High protein foods or drinks are excellent to have before and after working out for this reason, as well as the fact that they will also give you the energy for working out. When you have protein for nutrition, weight loss is going to be a lot easier.

You also need to start getting more exercise, even if it is only a little bit at first. If you are not exercising at all right now, it is a good idea to start out slowly; otherwise you are going to pay for it later with sore, stiff muscles and aching joints. Start out by taking a short walk around the block. If this is too much for you, only go as far as you can. Each time you walk, you will find that you can go a little bit further, until you are able to actually get a whole half an hour to an hour of exercise every day, which is what we all should be getting.

The Dietary Changes You Need To Make

If yours is not a healthy diet, then it is time to start making some changes, not only to lose weight, but to improve your overall health and make sure that you are healthy for many years to come. When you are eating the right foods, you are making sure that you are at much less risk of developing many diseases and other health problems. There are certain nutrients that you need to be getting from the foods that you eat, and when it comes to healthy foods, there are so many to choose from that even if you are a fussy eater, you are bound to find all kinds of healthy meals that you really love to eat.

It is important that we eat a lot of fresh foods, because this is where we get the most nutrients. Many fresh foods are loaded with the protein we need, such as meat, fish, poultry, dairy and whole grains, and you can also get lots of protein from many vegetables, which contain many other nutrients that we also need. If you are not getting all of the nutrients you need from the foods you are eating, even if you are eating healthily, you can also use dietary supplements, such as protein supplements, to make up for what is lacking. And with this type of good nutrition weight loss will not be far behind.

About Protica Research

Founded in 2001, Protica, Inc. is a nutritional research firm specializing in the development of protein-rich, capsulized foods (dense nutrition in compact liquid and food forms). Protica manufactures Profect protein beverage, IsoMetric, Fruitasia and more than 100 other brands in its GMP-certified, 250,000 square foot facility.

You can learn more about Protica at http://www.protica.com

Copyright - Protica Research - http://www.protica.com

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Women Exercise Issues

Whether looking to lose weight, improve health or to stay in shape, exercise is an essential part of any woman's life. There are some unique benefits and unique challenges women face when incorporating exercise in to their daily lives. Let's take a look at some women exercise issues.

Benefits When Women Exercise

While exercise is beneficial to everyone, there are some specific benefits when women exercise on a regular basis. First off, it helps to lose weight. While not everyone needs to lose weight, many do. Eating lower calories alone will not do it, especially as a woman gets older. Metabolism slows down, and it needs a kick start. When women exercise on a regular basis, it helps to kick start the metabolism.

Health issues are another important reason for women to exercise. Regular exercise helps lower cholesterol levels and blood pressure. It also helps to strengthen bones and muscles which aids in slowing down osteoporosis, an issue that is much more prevalent in women.

Another great benefit when women exercise is the increase in mood stability. It helps release those wonderful endorphins. After a stressful day or even more so in the middle of a stressful day, exercise can help to stabilize your mood.

Does Women Exercise Needs Differ from Men Exercise?

On a general basis women's exercise needs do differ from those of men. Men are more likely to be looking to build muscle mass, whereas women are more likely to be looking to slim down and tone up. There are also differences in upper body strength and overall muscular capabilities.

How to Fit Exercise in to as Busy Lifestyle

One of the hardest things for women to come to terms with as they look at incorporating more exercise in to their lives are how in the world they are going to fit exercise in to their busy lifestyle. Let's face it; it's usually the woman who is running the kids around to sporting events and practices, music lessons, and more. They are typically the meal makers and the completer of many of the household chores. Add in their working schedule, and it can seem daunting.

The key is to make exercise a commitment. It's not about TRYING to fit it in; it's about MAKING it fit it. This is for the benefit of the woman...both in health and happiness. Make sure the whole family is on board with understanding the need for the woman of the house to exercise. If you can't make it to the gym or go out for a walk, consider doing things while you are in the course of your normal day. Stick an iPod on while you are doing household chores and dance away. Put in an exercise DVD while you are folding laundry. If you are going to your kids' practices, consider going for a walk while you are waiting to pick them up again. Or hard as it may be, wake up just a half hour early and go for a walk in the neighborhood or follow a videogame system fitness workout.

Ways to Keep Exercise More Fun for Women

Mix it Up - One of the biggest reasons women give up on exercise is that it gets boring. Don't let that happen! Mix up your exercise routines. Go to a yoga class one day a week (the breathing exercise are an EXCELLENT relaxation technique that is a bonus to the physical benefits), go rollerblading another day, and play a game of tennis on another. Another benefit of mixing up your exercise in addition to the relief of boredom is that it uses different muscles in your body - and helps keep the metabolism rate going when your are at varying heart rates as your exercise.

Try Something New - While in your quest to mix it up, try some totally new types of exercise. Maybe you've always wanted to learn to belly dance or know the latest hip hop moves...take a class and learn what it's about. If you've never felt the workout that boxing can be for your body, try it at the gym, and if you like it enough, install a punching bag in your garage. Incorporate some new exercises along with your tried and true favorites.

Get an Exercise Buddy - Let's face it, women tend to need to socialize more than men...and exercise can be lonely if you are by yourself. When women exercise with a buddy, they are more likely to stick with their exercise plan. Knowing that someone is getting out of bed at the crack of dawn just like you are...or that your friend is waiting at the racquetball court for you, makes you far less likely to blow off your exercise for the day.

Make it a Family Event - Along the same vein as having a buddy, exercising with the family can make your exercise plan more fun and therefore keep you motivated. Go on a family hike a couple of times a month. Take a family walk through the neighborhood every Sunday. Not only will it help keep you motivated, you will be setting excellent habits for your spouse and children.

Taking Care of Your Body When Exercising

When women exercise on a regular basis, they need to make sure they are taking good care of their bodies. Eat balanced meals that have proteins, good carbs, whole grains, and plenty of fruits and vegetables. You've heard it a million times, but it's true...make sure you start your day with a good nutritious breakfast. Drink plenty of water - aim for at least 8 cups of water a day. As you are using your muscles and breaking down your muscle tissue, you will need to be sure you are repairing them as well. Make sure you are eating plenty of protein.

About Protica Research

Founded in 2001, Protica, Inc. is a nutritional research firm specializing in the development of protein-rich, capsulized foods (dense nutrition in compact liquid and food forms). Protica manufactures Profect protein beverage, IsoMetric, Fruitasia and more than 100 other brands in its GMP-certified, 250,000 square foot facility.

You can learn more about Protica at http://www.protica.com

Copyright - Protica Research - http://www.protica.com

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Include These 3 Components in Your Exercise Routine to Improve Your Personal Fitness

If you've made the commitment to start exercising on a regular basis and are developing an exercise program, you need to create a program that focuses on the three aspects of fitness: endurance, strength and flexibility. To do so, you should develop a program that includes cardiovascular exercises, strength training and stretching. This will give you a well-rounded program that improves your personal fitness.

First, include cardio workouts. Cardio exercises help strengthen the cardiovascular system. That is, these exercises help strengthen the heart and lungs. They include: walking, running, rowing, swimming, boxing, kickboxing and others. Through strengthening the heart and lungs, these exercises help increase endurance. They also help the body burn calories and contribute to weight loss.

As a general rule, a regular cardio training program should consist of at least 20-30 minutes or more of exercise three - five times a week. The amount of exercise can be done either continuously or in short bursts throughout the day. For a cardio workout to be effective, the heart rate should reach 70-90 percent of your maximum heart rate (MHR). The maximum heart rate is the fastest rate at which your heart will beat in one minute. To calculate your MHR, use the formula 220-age.

Second, include strength training exercises. Strength training usually involves exercising with free weights in order to strengthen the muscles, bones and the connective tissue surrounding them. It is important since strength training builds up muscles, helping to increase the metabolism and reduce body fat. Strong muscles also aid in balance and injury prevention.

Strength training exercises focus on the different major muscle groups of the body. These include the back, shoulders, chest abdominals, legs and arms. Improving the strength in these muscles can be achieved with at least 8-15 repetitions for each set of exercises. A strength training regime can include two or three days of weight lifting a week, being careful not to exercise the same muscles two days in a row. This allows muscles to have a rest and recovery time.

Lastly, an exercise regime should include stretching exercises. Stretching exercises help promote muscle flexibility and improve movement. But, stretching is one component of fitness that people overlook the most.
Stretching can be incorporated into an exercise routine in a number of ways. Since it's best to do stretching exercises whiles the muscles are warm, stretching exercises can be done after completing a cardio exercises. Or, stretching exercises can be done while strength training. For example, stretching exercises can be performed in between sets of repetitions. A stretching routine can also be done independently of other exercises. Stretching exercises can be performed everyday.

To improve your personal fitness, include cardio, strength and stretching exercises into your new workout routine.

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Using Exercise and Nutrition to Prevent or Reverse Diabetes

With the epidemic levels that the world is facing right now, it is very important that people understand how to prevent, and reverse diabetes.

While there has been some success with certain medications treating diabetes, most people agree that the most effective way to reverse diabetes is a combination of exercise and proper nutrition.

Nutrition To Reverse Diabetes

The glycemic index is the secret weapon when figuring out your diet as a diabetic. This scale rates foods based on how much of a fluctuation they cause in your blood sugar levels. The lower the score, the less fluctuation the food causes, which makes it more beneficial, not only for diabetics, but for everyone. A diet consisting foods low on the glycemic index will not only help keep your blood sugar level, but also your mood, reducing "sugar highs" and crashes, help reduce cravings, and keep you feeling full longer. Whether you are trying to prevent or treat you diabetes, lose weight, or just feel healthier, low glycemic foods can be a big help. Foods scoring 55 or less on the scale, which is out of 100, are consider low glycemic foods. These typically consist of fruits, vegetables, low fat dairy, peanuts, grains, and beans.

Exercise To Reverse Diabetes

It is amazing that diabetes, the disease that is causing incredible health and financial struggles for people, is, in most cases, something that we cause ourselves. It is a lifestyle disease, and a big part of that lifestyle that causes it involves a lack of exercise. Exercise helps fight diabetes in a few ways, and comes with a lot of added benefits when it comes to your health. Exercise...

- Helps reduce body fat, which improves your bodies sensitivity to insulin
- Helps lower blood pressure
- Helps increase muscular strength
- Helps fight heart disease by improving cholesterol levels
- Increases energy
- Reduces stress

As you can see, exercise does a lot more than just help prevent or reverse diabetes. It can literally be a life saver. Many people get the diagnoses that are pre-diabetic or diabetic, and they try to shake it off like it is nothing. It is important to understand that it is a serious disease, and we need to do everything that we can to prevent and treat it. It is far more than just a disease that makes you take a shot. People have eye problems, often becoming blind, lose fingers and limbs, and develop many other health problems by not taking care of themselves.

Creating a low glycemic diet can be challenging. Check out Shakeology, a nutrient rich, low calorie drink that scores a 24 on the glycemic index. It can be a powerful tool in your fight against diabetes. If you are looking for some guidance with your exercise, or more information on fighting diabetes, check out the Reverse Diabetes page! Remember, diabetes is a lifestyle disease, which means that you can do something to prevent or fight it. Take it seriously, and don't wait until it is too late.

Yours in Success,

Joe Malone

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Ways to Lose Belly Fat - Simple But Effective Methods Even a Dummy Can Implement

There is quite a number of ways to lose belly fat but the most effective ones are good food and exercises. In this short article, I am going to show you basically these two most efficacious ways to achieve this without having to subject yourself to some kind of unnecessary mortification of the flesh.

Do Not Starve

Honestly, punishing oneself by going without food is certainly not how to achieve success in this endeavor. That idea must have emanated from sense logic and not from any empirical proofs. I mean it is not based on any obvious result which have been proven and can stand the test of time. Rather, what we notice is that as people go hungry in a bid to lose weight, the body begins to adopt a defensive mechanism for survival. Let me explain.

The body has two enzymes that have to do with fat. The one known as fat-storing enzyme and the other, fat-releasing enzyme. The moment the body is starved of food, fat cells in the system begin to release more fat-storing enzymes as a way of protecting and shielding the body from losing fat by preventing the fat-storing enzymes from dispelling fat any longer. What then happens is that because the body's natural process of burning fat no longer takes place, the toll of hunger on the body begins to work on and depreciate the lean muscles of the body, hence the seeming loss of weight.

But this is far from providing the required solution with regard to burning fat. It is only artificial and not real. This is so because no fat had actually been burnt during the time of starvation. Instead, fat cells had stored them up and shielded them from being burnt off. Thus, the individual is back to square one.

Eat Fat Burning Diets

Anybody wishing to make an enduring success in fat loss will require fat burning diets to help the body's natural mechanism of burning fat to quickly melt away that persistent, ever-growing body or belly fat. They consist of protein, fiber, calcium and mineral-giving foods.

Foods to be Avoided

Processed foods, fatty-foods, fried foods, baked foods and high calorie foods are well-known agents of fat build up and anybody seeking how to lose fat must avoid them. These classes of food get stored up in the abdomen and increase the possibility of getting more belly fats as well as body weight.

Abs Work Outs

With the appropriate food regimen duly observed, abs work outs and aerobic exercises are another very effective ways of finally removing the remnant of fats in the belly, consequent upon adequate consumption of fat burning foods. Exercises thus finish and mop up all the fat residues in the belly and enable you regain the six pack abs that you had always wanted.

We have seen that eating fat-burning foods in adequate quantities, avoiding fat inducing foods and engaging in regular physical and abdominal exercises are the panacea and indeed the most effective ways to lose belly fat.

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Vibrating Weight Loss Machine - A Way to Reduce Your Weight

With the giant strides that humanity has been able to make in the field of technology, it is no wonder that one of the current ways to reduce your weight is via a vibrating weight loss machine. This machine has lived true to its name by helping a lot of people to win the fight against obesity and for others by providing an effective way to lose those pounds. Not only is this machine applicable to those who want to reduce their weight, but it has also found a wonderful use in helping those with spinal injuries to make great improvements on their road to recovery.

Convenient and economical way to slim:

For those who are tired of subscribing to various fitness centers, you are in luck when it comes to the vibrating machine. This is because of the fact that this equipment can easily be installed in your home and therefore provides a convenient way to reduce your weight without the pains of subscription fees in every month. This is certainly good news to the majority of us as you can schedule your own time on when you will be using it. Such benefits have led to the surging demand for this machine the world over.

Ease of use:

One of the reasons why people are falling over themselves in their rush to grab their own vibrating machine has to do with the fact that it is very easy to use and delivers excellent results. This is in contrast to other weight loss programs which take you through hell and back and still fail to deliver on their promises. In fact, the machine requires a little effort in using it and still manages to be quite effective in helping you reduce your weight.

Widespread application:

As a testimony to the wide application of the vibrating weight loss machine, you will spot it in the following popular centers: sports teams, entertainment spots, medical and therapeutic centers, universities and other institutions. This implies that a lot of people are waking up to the fact that there is a new kid on the block by the name of 'vibrating machine'. Although you can still use the equipment on its own and get a slimmer body, it is always advisable that you incorporate it with other aids e.g. a healthy diet and some daily exercise.

Other major benefits accrued from using this machine:

For one, you will be able to build your muscles much faster than if you were on a regular exercise program e.g. traditional exercise programs. Apart from this, your blood will circulate in a healthy way which lead to a lowering of your blood pressure and aids in reducing inflammation. Unlike other workout programs, the machine does not strain your joints which mean that you can use it for longer without fear of damaging your tissues. In addition, you will be more flexible if you use it frequently.

As you can see, the vibrating weight loss machine is a multi-purpose way to shed those pounds while still providing other health benefits to your body.

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Aerobics Classes A Healthy Choice

So maybe you have already decided to get fit and live a healthier lifestyle. Chances are you also already know that attending aerobics classes is a fabulous way to bring this desire or goal into fruition. Many persons have persevered, and as a result have reaped the many benefits that are to be had from this form of exercise.

First and foremost, you should have a qualified instructor helping you along and teaching you the steps. It is important that the instructor that you will work with is adequately qualified and certified as a trainer, or has a degree in exercise physiology.

Types of Aerobics Classes

This is a basic listing of the most common aerobic classes that are available. However, based on your location some of these types of classes may not be readily available.

Step Aerobics

This basically incorporates the use of a platform to facilitate stepping up and down while performing regular aerobic routines. The extra motion involved does allow you to burn much more calories. However if you have a history of joint problems, then step aerobics is not recommended.

Belly Aerobics

This method uses typical aerobics moves, but the main focus is on doing reps that tone and flatten the midsection of the body. This can involve moves such as twisting of the torso, belly dancing and sit-ups.

Aqua Aerobics

This is a great low impact routine, as being in the water provides little resistance. As a result, it is great for persons who because of health conditions are unable to exert themselves excessively but would still like to get in shape.

Tae-Bo

This is a high impact fitness class which combines facets of kickboxing, Tae-Kwan-Do and aerobics for a maximum workout.

Benefits of Aerobics Classes

The advantages of signing up for an aerobics class in your area are many. It is a well known fact that continuous exercise is the foundation for attaining and maintaining good health and a youthful appearance. However, the problem that usually surfaces is that most people find it hard to live up to an initial commitment to stick to a particular exercise routine. This is where aerobics classes come into play, as you will have the added benefit of exercising buddies who will motivate and encourage you to hang in there, especially when you feel like giving it up.

According to the Mayo clinic, joining an aerobic class can provide you with the following benefits:

- Increases your mobility
- Aids you in managing stress in a healthy way
- Helps greatly with weigh loss
- Enhances your mood and produces feel good endorphins
- Significantly reduces your risk of certain cancers

The majority of fitness classes or aerobic classes are structured to target the same group of large muscles consistently over a specific period of time, normally ranging from half an hour to an hour. During this time you should be able to participate in a conversation without feeling excessively winded.

Discover the advantages of living a healthy lifestyle and see the benefits that a well balanced diet can do for you. For more information about weight loss, healthy living, getting the proper diet and exercise and other useful health tips go to: Health Tips 101

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Keeping Fit to Give Yourself a Healthy Future

In today's health conscious world more and more people are taking their health seriously and taking active measures to keep themselves fit and in shape. With the news often dominated by stories of the obesity epidemic that's sweeping the nation, it's no wonder that people want to look after themselves and make sure that theirs and their family's futures are long and happy ones.

For most people, getting in shape means losing a bit of extra weight and this can be a lot harder to achieve than it first seems. By using the right type of fitness equipment you can give yourself the best chance of reaching your ideal weight, and machines such as treadmills and elliptical crosstrainers are some of the best to use. These are both excellent for use at home, as they are simple to use and give a fantastic all-over full body workout. Both machines will exercise most of the major muscle groups in your body, as well as providing an intensive cardiovascular workout. This is the key to losing weight - performing any exercise that increases your heart rate and oxygen intake for twenty to thirty minutes three times a week, will cause your body to start burning calories and therefore you will gradually begin to lose weight.

Once they've reached their ideal weight, many people are well and truly hooked on the fitness bug and look for other ways to improve their physique. Building a little extra muscle and muscle definition is normally fairly high on most people's list, and using the right sports supplements can really help. Protein shakes are by far the most common, and they can make a dramatic difference to any workout regime. By supplementing the amount of naturally forming protein that's found in the body, you give your muscles the very nutrient that it uses during its repair and regeneration process and this is when the muscles increase in strength and size. Taking a pre workout supplement such as creatine can also help by increasing the amount of energy you have during your workout, meaning that you can increase the intensity of, and by extension the gains from, any weightlifting workout.

While you're still getting use to your new fitness regime it can take your body a little time to adjust to the stresses and strains that you're putting it through, and during this time you can be prone to picking up injuries and niggles. Any soreness or injury should be taken seriously, and you should make an appointment at your nearest health clinic to have it checked out. Continuing to exercise can risk exacerbating the injury, putting you out of action for a long time.

So with a little bit of hard work, you can make a worthwhile change to your health and fitness. Picking an exercise routine that you enjoy is the key to making sure that you're as committed in three months time as you were on the day that you started. Before too long, you should start to notice the changes to your body and this can be a real motivator to keeping yourself going when times get tough.

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Top 10 Foods That Will Improve Your Health

When it comes to improving your health, small changes can make a big difference. Whether you decide you want to take a multi-vitamin, go for a brisk walk or meditate it only takes one small change in your daily routine to make a significant difference in your overall health.

One of the best ways to get healthy is to add nutritious and vitamin rich foods to your daily diet. Here are the top 10 foods that will improve your health and well being.

Oatmeal

Oatmeal is a heart healthy whole grain food that can lower cholesterol levels and reduce the risk of heart disease. It is a complex carbohydrate that is slowly digested and chock full of vitamins and minerals including manganese, magnesium, selenium, folate and vitamin B1.

Salmon

Wild salmon is a super food. It's a rich source of omega-3 fatty acid which is known to protect against heart disease, inflammation and cancer. Wild salmon is also an excellent source of vitamin D, B12, B6, selenium, niacin and magnesium.

Apple

Apples are one of the healthiest treats nature has to offer. They are filled with health promoting phytonutrients, flavonoids and dietary fiber which can help regulate blood sugar. Also, the pectin in apples can help promote a healthy bacterial balance within the intestines improving digestion and relieving tummy troubles.

Garlic

Garlic has been used for hundreds of years for medicinal purposes and studies show it has the ability to help prevent heart disease, cancer, digestive upset, high blood sugar and high blood pressure. It can also provide protection against the common cold.

Wild Blueberries

Wild blueberries are tiny, tangy and delicious. These small robust little berries are a nutritional powerhouse. These anti-aging berries possess immense antioxidant activities which helps protect against cancer, urinary tract infections, vision problems and stroke.

Wheat Germ

Also referred to as wheat berry, wheat germ contains a substance known as phytosterols which can effectively reduce cholesterol levels. Wheat germ is also an essential source of health promoting nutrients including vitamin E, magnesium, tryptophan, omega-3 fatty acids and dietary fiber.

Flax Seed

Flax seeds are a nutritional powerhouse. This tiny seed is consumed in the form of ground flax meal or flax oil and contains omega-3 fatty acids, lignans and both soluble and insoluble fiber.

Studies indicate that the lignans in flax seed can protect against the onset of various diseases including breast cancer, colon cancer, prostate cancer, osteoporosis, and cardiovascular disease. Lignans have also demonstrated the ability to reduce inflammation and support brain function.

Yogurt

For those individuals with digestion or immune problems yogurt is an excellent dietary food source. It is easy to digest, supports colon health and boosts immunity. The Probiotics found in yogurt contain friendly bacteria that colonize within the intestine to support and enhance digestion by breaking down foods and improving the overall functioning of the digestive system.

Broccoli

Broccoli is a super green food that supports the nervous system, immune system and digestive system. These small green florets contain vitamin C, vitamin K, vitamin A as well as potassium, riboflavin, magnesium and plenty of fiber.

A healthy diet that contains regular servings of broccoli can help prevent cancer, inflammation and oxidative stress within the body.

Almonds

This heart healthy nut contains an array of health supporting phytochemicals that can reduce the risk of a heart attack, lower cholesterol levels and reduce inflammation. Almonds are also packed with immune supporting nutrients including magnesium, vitamin E, phosphorus, zinc and calcium.

These top ten foods can improve your overall health when consumed regularly along with a healthy diet and lifestyle. Take advantage of all that nature has to offer by indulging in some of the tastiest and healthiest foods on the planet.

Krista Tannahill is a writer and blogger at Health Tips Magazine.

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Health Benefits of Mango Juice

By Mark Brandeis

Mango is popularly known as one of the most nourishing, delicious and revitalizing tropical fruits. Apart from the health benefit it offers, it is mostly enjoyed due to the virtue of its divine taste. Mangoes are grown in different varieties and all of them are equally enjoyed by people of all ages. The fruit is not only eaten but also hand-squeezed to get the pulp to make juice. Mango juice is an excellent source of vitamins, nutrients and micro elements and is also known to be very effective for weight loss remedies.

Mango juice is extremely rich in potassium which is one of the most essential micro elements for cardio vascular health. One glass of mango juice contains around 300mg of potassium in it, thus, it helps to fortify heart muscles, improve the quality of blood, control blood pressure, improve the function of the nervous system and maintain a substantial balance of fluid in the body.

Many useful health benefits associated with mango juice are sourced from a larger content of phenolic compounds and natural antioxidants. These are extremely anti-cancer in nature especially for prostate, colon and breast cancer. Mango juice is also known to posses anti-aging qualities.

According to health specialists, one glass of fresh mango juice has enough nutrition to fulfill your daily dose of vitamin C up to 50 percent. It means that the benefits of mango juice also include the development of our immune system which defends the human body from flu, cold, and other respiratory diseases.

Freshly squeezed mango juice is also a tremendous source of iron, which is very important for pregnant women. This iron rich tropical treat is also beneficial to prevent and treat anemia, reduce traumatizing effects of depression and ease muscle pain.

Mango juice is also rich in selenium which helps put off heart disease and other such diseases. Medical studies have also revealed that mango drinks also reduce the risk of forming kidney stone as well as keeps away from different kidney related disease.

Mango juice is equally important for people of all ages. You can buy it from stores or make it fresh at home. Freshly squeezed mango beverage is more nutritious as it does not contain preservatives or substitutes. You only need to peel the mango skin and carve out all the pulp from the seed. You can either fuse the pulp in a juicer with orange juice or with milk for a luscious mango shake.

Mango pulp is also processed in the juicer to make different kinds of purees and other flavorsome juices with citrus fruits. Regular consumption of mango extract helps improve memory, improve the digestive system, fight against acidity and heartburn, and concentrate better. With such incredible qualities, mango drinks is highly recommended for students.

It is also praised as an herbal remedy for treating anorexia because it is a natural appetite tonic. It is also highly rich in vitamins B and K, magnesium, copper phosphorous, manganese and various minerals. Medically, all these vitamins and other elements are extremely important for people of all age groups.

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