Finish your Workout the right way

Cooling down after a sweaty gym stints falls low on the priority of most people who do some workouts. But slowly returning your heart rate and blood pressure to normal is important because it reduces the risk of injury. It also makes you forget the pain of a good workout, increasing the chances you'll do it again. Here some tips on how to cool down smart and finish after a sweaty workout:

• After you lift weights try to do this = Pamper the muscles you've just worked by stretching for 5 minutes, slide sore body parts over a foam roller. Finally, try a contrast shower alternate between 3 minutes of hot and 1 minute of cold. Cold water shots slow your metabolism and take down swelling to lessen the like hood of soreness overload.

• After you do some Running try to do this = finish up with light intervals, Run at a challenging pace for 20 to 25 seconds, then walk or jog for a minute or two. Repeat three to five times. Then stretch your calves, glutes, groin, hamstrings, hip flexors, and quads. This will help post run carbs get into your muscle cells to replace lost glycogen.

• After you do some Swimming try to do this = Dip underwater five or six times, and each time blow out your air. Then swim one tenth the distance of your workout, nice and easy. Though the impact-free nature of swimming feels relaxing, a cool down is critical to slowing your heart rate and preventing muscle cramps and injuries.

• After you do some Biking try to do this = Spin easy for 10 to 20 minutes. Then treat muscle soreness with ice, rub the aching area for 10 minutes, and rub again. Repeat for up to an hour.
  

Natural Memory enhancer techniques

It's normal to forget some things sometimes, and it's normal to become somewhat more forgetful as you age, but it's not normal too forget too much. Regardless of age some people are more intelligent or more physically coordinated. Having a good memory is really an advantage. Here are Natural Memory enhancer techniques to improve our memory and helps to avoid having Alzheimer disease:

• Stimulate your brain's neural circuits to grow by using your memory to the utmost. Challenge your mind learn new skills. If you work in a office, dabble in painting. If you're a housewife learn a new language. I f your an engineer, take a dancing lessons. If your a physician try poetry.

• Filter data what is most important and concentrate on remembering them. Don't try to memorize everything.

• Recite, saying ideas aloud is an effective way to concentrate short term knowledge to long term memory.

• Use mnemonic devices to help you remember a list of facts or steps on a procedure. For example ROY G. BIV stands for all the colors on a rainbow, red, orange, yellow, green, blue, indigo and violet.

• Take vitamins that are essential for the proper functioning of memory like vitamins B1, B9 and B12. These are found in fruits and vegetables, bread and cereal.

• Drink enough water. Research have shown that dehydration affects memory, causing confusions and thought difficulties.

• Get enough sleep. Lack of sleep directly affects the brain, impairing concentration and storing of information.

• Stay off alcohol. Excessive alcohol intake has extremely an damaging effect on memory. Studies have shown that even a small amount of alcohol interfere with the ability of remembering.

• Stop smoking. Smoking robs the brain of oxygen, thus affecting memory.
  

How to know if your heart is in good shape

Everybody wants a heart that's always in good shape but others don't even notice if there heart is in bad or good shape. Some are thinking that there heart is in good shape even though its not, some are afraid to check themselves or consult a doctor, so here's a checklist of things, for us to know if our heart is in good shape:

• Are you overweight?
• Are you diabetic?
• Do you have a high bad cholesterol level?
• Do you get tired easily?
• Do you live a sedentary lifestyle?
• Do you smoke?
• Do you have an immediate family member who has had a stroke or heart attack?
• Do you have hypertension?
• Are you over 55?

According to history and research, heart disease is one of the notorious killer of mankind. Heart disease is generally a lifestyle sickness. People now live a more sedentary life with jobs that afford them little or no physical activity. Such inactivity makes us prone to cardiovascular diseases. Some symptoms of heart disease could be a nonspecific as hyper acidity, flatulence, and abrupt weight gain or as dramatic as a feeling of heaviness on the chest. If you are easily fatigued or unable to go on with normal activity, go to the doctor. The key to a healthy heart is to take good care of it before you even feel any symptoms. Here are some simple tips on how to take good care of our heart:

Exercise regularly - The heart needs regular exercise not sudden burst of activity. Exercise at least once every two to three days. It is not advisable to play sports only on the weekends some experts say, as the sudden physical exertion will stress the heart.

Floss and maintain Oral hygiene - If you have pre-existing abnormal or infected heart valves, it is best to maintain oral hygiene. The unsanitary condition in your mouth and gum's can infect valves and lead to heart disease.

Maintain a healthy diet - Avoid food with lots of fat and preservatives that tend build up your cholesterol. Supplement with vitamins. If you can see the fat in the food, you can be sure it will affect your heart.

Watch the numbers - High blood pressure, hypertension, and high cholesterol level cab cause the heart to become abnormally larger and less efficient. Your LDL cholesterol levels or bad cholesterol should be 130 mg. or less per deciliter. If you have more than one risk factor, your cholesterol level should be less than 70 mg. per deciliter. Here are some numbers game for a healthy heart:

Blood pressure

• Normal: lower than 120/80
• PreHypertension: 120/80 to 139/89
• Hypertension: 140/90 and higher

Total Cholesterol

• Desirable: Less than 200 mg/dl
• Borderline high: 200 to 239
• High: 240 and up

HDL cholesterol

• Protective: 60 mg/dl and up
• Moderate risk: 40 to 59
• Major risk: below 40

LDL cholesterol

• Optimal: (particularly if you have other risk factors, like diabetes) Less than 100 mg/dl
• Near optimal: 100 to 129
• Borderline high: 130 to 159
• High: 160 and above

Blood glucose (Fasting)

• Healthy: less than 100 mg/dl
• Prediabetes: 100 to 125
• Diabetes: 126 or higher
  

Having a new healthy lifestyle can really make a difference in taking care of our heart.

Dietary supplements: 5 signs of false claims

Image via WikipediaThere are many food supplements and dietary supplements out there in the market, and you don't know what to choose and what product is telling the truth ,or they just telling some "good to hear" claims about there product to make there product sell. While some food and dietary supplements have been documented, those of other supplements have not been proven. There are five signs of false claims:

• Personal testimonials by consumers or doctors claiming amazing results. For example " My wife has Alzheimer's. She began eating a teaspoonful of this product each day. And now in just 22 days, She remember now every member of our family; we take our morning walk together."

• Promotions use words like "scientific breakthrough," miraculous cure," "exclusive product," "secret ingredient," or "ancient remedy." For example "A scientific breakthrough formulated by using proven principles of natural health-based medical science."
• Statements that claim the product is "totally safe," "all natural," or has "definitely no side effects."

• Statements that suggest that the product ca treat or cure diseases. For example "Shrinks tumors" or "cures impotency." Actually this are drug claims and should not be made for dietary supplements.

• Statement that the products is a quick and effective "cure all." For example "Extremely beneficial in treatment of rheumatism, arthritis, infections, prostate problems, ulcers, cancer, heart trouble, hardening of the arteries, and more.
  

Food for the skin from the food pyramid

Fruits (citrus fruits, apples) and vegetables (green leafy vegetables and tomatoes) make up the glow foods, a review of elementary school science will remind us. These foods contain essential vitamins and minerals for youthful skin, as so dairy products, such as milk and cheese, eggs, and animal protein. There are a lot vitamins and minerals that the skin needs, including the fat soluble vitamins (vitamin A, E, K) vitamins B and C, folic acid, biotin, selenium, and zinc. Even essential fatty acid are also important for a healthy skin. Here are the vitamins and minerals naturally found in food that keep skin looking young and glowing. You'll be amaze that all of this foods are also found in the food pyramid.

Vitamin A - maintains and repairs skin tissue and may reduce the risk of psoriasis.
It can be found in:

• sweet potato
• carrots
• mango
• spinach
• milk
• egg yolk
• cheese

Vitamin B complex - vitamin B, boosts cardiovascular health, with better blood flow resulting in healthy, glowing skin. B3 and B5 hydrate the skin.
It can be found in:

• green leafy vegetables
• beans
• peas
• meat
• fish
• dairy products
• fortified grains

Vitamins C and E -help reduce wrinkles and premature skin aging caused by free radicals.
It can be found in:
(vitamin C)

• citrus fruits
• green leafy vegetables
• broccoli
  
• cauliflower
• bell pepper

(vitamin E)

• Vegetable oils
• nuts
• seeds
• olives
• spinach
• asparagus

Vitamin K - minimize bruising and may fight wrinkles and protect skin elasticity. Topical preparations with vitamin K are effective in reducing dark circles around the eyes.
It can be found in:

• green leafy vegetables
• broccoli
  
• spinach

Folic Acid - a B vitamin, assists healthy cell division and replication and may delaying graying of hair.
It can be found in:

• green leafy vegetables
• beans
• wheat germ

Biotin - a B vitamin prevents dermatitis and hair loss.
It can be found in:

• bananas
• eggs
• oatmeal
  
• rice

Selenium - Reduces the formation of sunburn cells.
It can be found in:

• whole grain cereals
• seafood
• garlic
• eggs

Copper - together with vitamin C and zinc, helps develop elastin, fibers that support skin structure.
It can be found in:

• liver
• seafood
• beans
• nuts
• whole grains

Zinc - tames oil production and minimize acne lesions.
It can be found in:

• oysters
• poultry
• lean meat

Perhaps you noticed the variety of foods listed above, All the food groups are represented. It is important to eat variety of foods, using the food pyramid as a guide for the food groups and portions. Following the food pyramid, will help you include the variety of nutrients your body needs, including the ones for our skin that can help to have a healthy glowing skin for all daily functions .

Quick guide on getting the full benefits of your Vitamins

Quick guide on getting the full benefits of your Vitamins.

Popping vitamins and minerals, not to mention other prescription drugs, is fairly common nowadays. To get the full benefits of a vitamin supplements, just follow these simple tips:

• Check packaging instructions on whether to take your supplements with food or on an empty stomach.

• Don't keep different medicines or supplements in one container as they may react with each other.

• Take supplements only with water that is at room temperature. Hot or chilled drinks can damage them and reduce their effectiveness.

• Try not to drink stimulating beverages immediately before or after taking your supplements as they may interfere with absorption of nutrients.

Food flavors that can fight bad breath causing food.

Nobody wants a Bad breath (Halitosis if you prefer the scientific name), we blame it on decaying food, dental cavities, and acid reflux.Today, people spend more than half a billion dollars for mouthwashes that often contain little more than alcohol and flavoring. A research has found that natural food flavors can save you from having a bad breath, from common foods that causes bad breath, here are some examples of food that causes bad breath and its counterpart food flavors that helps to minimize the cause of bad breath from this bad breath causing foods:

• Garlic versus Parsley = The plants natural oils can neutralize the scent of garlic foods.

• Coffee versus Big red gum = Germ killing cinnamon cuts bacteria by fifty percent.

• Meat versus Mint floss = decaying hunks between your teeth are the main cause of Atkins breath.

• Cheese versus Black tea = It rinses away proteins antibacterial properties, it also reduces stinky plaques.
  

2009 New Year's Health Resolution

Happy New Year to Everybody!!! I have list my New years healthy resolution that we must do in order to have a healthy throughout New year.

• Exercise everyday To keep our blood pumping, an accelerated heartbeat is good for our heart, and sweat is great for our skin.
• Never get drunk Even if its just family gatherings we don't want to feel awful the day after and our skin sometimes dehydrate from excessive alcohol intake.
• Take care of ourself and develop open honest relationship with all of our doctors. In this way it will pay off in the way we look as well.
• Take calcium vitamins regularly.
• Have a Healthy skin that's clean, clear and smooth is our best beauty accessory. A glow cannot be fake. The next is a healthy set of teeth and fresh breath.
• Go easy on sodas, iced tea and fruit juice. The sugars in these drinks secretly sabotage our diet, and sodas and iced tea add unnecessary caffeine into our system. Our best bet? Water. not only is it healthier for us, and its also free.
• Learn how to take a power nap, pilots and astronauts do it, and so do Japanese businessmen on their lunch break so why we can't do it? i know we can. 15 minutes of quality sleep is enough to energize us for the rest of the day, just make sure to set an alarm to wake you up.
• Do any kind of stretching or casual exercise at home, stretch when we wake up in the morning or while watching TV, play tag with our kids, or dance with the music on the radio.
• And keep in mind that rest is just important as exercise.

Happy Healthy Hew Year to all!!! God bless Everybody!!!