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    7 different ways to boost your endurance and stamina

    exercise power

    IT’S NO brainer why people want to improve their strength and stamina. While using a barrage of obstacle course races showing up in the united states and around the world encompassing brief sprints and Herculean ranges alike, both of these traits are fundamental. The truth is, “people have a tendency to give attention to cardio pursuits like running or cycling,” says James Franklin, a fresh York-based fitness expert. But that’s only a tiny area of the endurance-building formula. “Additionally you need to boost your power,” records James.

    Once you build your quads, James points out, you’ll better in a position to propel yourself further. “The added muscle also helps absorb the impact that could usually put stress on your joint areas,” he adds. If you’re hoping to take on a hardcore Spartan Contest, or any other strength race, take a peek through James’ sneak strategies. You’re most likely not doing these seven training techniques–but once you need to do, you’ll significantly increase your endurance and endurance.

    1. Combine strength days with cardio days

    It’s a straightforward equation: the greater muscle you can get working, a lot more it will test your heart as well as your cardiovascular system. Rather than building cardio-only exercises (the pitfall that’ll prevent you from building strength) make sure you combine strength days and cardio days into the training. “A lot of people reserve 1 day for power and a later date for cardio. Try incorporating both instead,” says James. “Utilize a bench press, immediately accompanied by pull-ups, then operate a mile as fast as you can… and duplicate.” Another good example: Jump rope for one minute, followed by squats, an overhead press, and lastly sit ups. Do it repeatedly.

    2. Lessen the amount of break between sets.

    Men typically give themselves between 30 and 90 moments of recovery amount of time in between sets, if the goal is higher endurance, anticipate to sacrifice break time. “By the end of your sets, muscle tissue should be burning–you should be inhaling and exhaling intensely and sweating,” says James. “Only have a break if your body cannot continue.” James implies selecting a group of activities like 10 pull-ups, 10 squats, 10 push-ups, 10 sit-ups. Do three rounds of the series back to back, taking as little rest as possible.

    3. Do fast-paced, high-intensity lifting.

    “By using weights at an exceptionally rapid pace, you won’t only better your power, but also increase your endurance level,” says James. “It’s among the finest ways to ignite your metabolism. When people do a lot of endurance-only training, they actually decelerate their metabolism since it starts to consume away the muscle tissue.”

    lifting

    4. Choose compound actions over isolation.

    Compound moves that want using several joint–like squats, step-ups, push-ups and pull-ups–will transform your endurance way more than exercises in isolation. “Isolated exercises like bicep curls and leg lifts aren’t heading to encourage you enough to boost your strength,” he says.

    5. Remember: Routine is the enemy

    Transitioning up your work out is vital to building stamina and stamina. According to James, our body gets used to a good work out after fourteen days. So if you are always jogging, start doing Muay Thai instead. Or if you are a devoted cyclist, change it out up by running stairs. “You will need work on the muscles in different ways so you don’t develop overuse. Plus, it becomes more motivating,” he says. “It is important to keep the mind guessing.”

    6. Go for cross exercises.

    A squat with an extra overhead press (a “thruster”), jumping pull-ups, and lunges with bicep curls are great hybrid exercises: exercises that take two independent movements and combine them. “The greater muscles you can get employed in a movement, the greater it will excite your heart muscles, which enhances your stamina.”

    7. Add explosive actions to your work out.

    Explosive motions that have a great deal of energy challenge your strength, strength and stamina together. Once you feel more explosive, you’ll observe that you’ll actually start moving faster. James says: try adding things such as burpees, box jumps, jumping knee tucks and push-ups to your exercise routine.

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    Can Dual n-Back Training Increase Your IQ

    dual n-back
    For centuries, researchers believed it was impossible to improve our intelligence. That intelligence was something unchangeable and inherent. But a study called dual n-back is debunking this theory once and for all. 
     
    Researchers used to believe only skills such as processing speed could be improved through brain training. The counterargument to this assumption comes from researchers at the University of Michigan who set out to analyze the question: 
     
    Is it possible to improve your IQ?
     
    Dr. Susanne Jaeggi and her team all agree: Our intelligence can be trained! [1] They delivered the counterevidence to previous scientific hypotheses. Their tests were based on the challenging but effective exercise named dual n-back. This exercise helps us to train our memory, which influences our fluid intelligence. The fluid intelligence is part of our general intelligence. The following skills are operated by our fluid intelligence: 
     
    • solve complex/abstract problems 
    • logical reasoning 
    • learning new things 
    • recognition of patterns 
    • adapting to situations 
     music
    The experiment
     
    About 70 grown-ups participated in the dual n-back study. At first, they had to complete a pre-test (IQ-test) to measure their fluid intelligence. The pre-test is suitable for measuring fluid intelligence. To draw comparative conclusions, there was a group that did not follow through with any training, while another group trained with this exercise for 8 to 19 days
     
    The results
     
    After the training, the participants’ intelligence was once again tested. The results were positive. The group that had been training achieve better results in the intelligence test than the group that hadn’t been training. The results also showed that those that had been training for a longer time, achieved better results than those that had only been training for a short amount of time. Thus, the increase of fluid intelligence depends on how long of a time span a person trains. More training days led to a more an increase in IQ. 
     
    The fact that fluid intelligence can be improved has been supported by many follow-up studies, e.g. a large-scale brain training study at the Max-Planck-Institute for Human Development
     
    Whether it is at school, at work, and in our everyday life. The n-back training concept offers great potential for the improvement of brain performance.

     
    How to play Dual n-back?

     

    The test is called dual n-back. N-back is a memory test where n refers on how many previous stimuli will be remembered. Dual n-back test your verbal auditory stimulus and spatial visual stimulus at the same time. Two memory tests are run at the same time and previous auditory and spatial targets are to be remembered.

     
    The Dual N-Back game field is a square separated into 9 smaller squares with lines (3×3).
    nback-small2
    During the game, the image is shown in one of the game squares.
     
    Your task is to identify a match of the current position of the image to the position shown one (or two) step earlier. If there was a match, press the corresponding match key. Same thing for the auditory letters. Just listen and try to remember the letters from the previous steps.
     
    Test yourself by playing Dual n-back online.
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    12 ways to overcome depression by having a proper diet

    depression symptoms

    Diet and depression

    In our daily life, we all have problems with depression symptoms for many causes. These depressions are usually momentary but at times it takes some more time to reduce depression symptoms. Nevertheless, if you find some ways by which you can set yourself totally free of depressive disorder it would be great. There are several approaches by which we can minimize depression. However, most people do not concentrate on anything for a long period as well as these types of depressive disorder decreasing methods. So to remove these kinds of depressive disorders we wish to have some easier methods. If the methods are easy then we will get more interest sticking onto it. And the easier method is a proper diet. If you have accurate food activities you can easily get relief from a depressive disorder.

    There are a lot of examples of influences of food on our mental performance. Research has found that mental disorders like depression can be reduced by some potentially effective dietary methods. Recently it has been discovered that a Mediterranean dietary method works greatly against depression. Researchers from the Mediterranean areas proved this phenomenon. Though you don’t have exact healthy eating plans you can follow some depression reducing diet for your own sake. Now we shall discuss beating the depression with proper diet.

     

    Recovery by diet

    fooddiet

    1) Sometimes people go through unhappiness because of not having a nice shaped figure. So to stop this despair we should consume wisely. So some wise eating habits and exercise can help.

    2) Sometimes one has to endure depression due to having malnutrition. So we should take nutrient full healthy food. So we must have planned diet and naturally good healthy foods.

    3) However to feel relaxed as well as free from any type of tension which could trigger our depressive disorders we should consider a few carbohydrates. However taking carbs to a great degree is not helpful to our health. Taking carbs will give benefits if it is chosen wisely. So carry sweets in a manner that can give you a lot of gain.

    4) Amino acids can a play a great role in creating enough durability and give strength. So by taking a balanced protein in our daily consumption we can get ourselves free from these depressive disorders. We need an Amino acid named Tryptophan which is converted to a neurotransmitter named serotonin. Serotonin is a compound which constricts the blood vessels and works as a neurotransmitter. Tryptophan is not produced in our body but we have to take it from our foods. And we have to maintain the serotonin in a happy level. That is why we have to take tryptophan rich foods. And these can be found in good harmless proteins like chicken, tuna, turkey etc.

    5) Change in eating habit can change the lifestyle . So why not change the lifestyle if it can bring happiness? So a proper dietary system is very much essential.

    6) Get a lot of veggies and fresh fruits regularly. We should take fruits having a lot of fibers. A lack of vitamin can cause several malfunctions in our antidepressants. For example folic acid can give us a great functionality for antidepressants. Vitamin B folate can help us to function our antidepressants well. So vegetables are necessary for our own sake.

    7) You can have some low fat dairy products. Low-fat milk to an excellent degree can give you much better feelings regarding depression.

    Some minerals are very much useful in controlling depression. From research it is proved that a limited amount of selenium consumption can help us to feel happy. But Selenium has some adverse effects also. So we should be conscious about taking selenium. We have to take Selenium from the natural foods. So we must have to know about the foods containing selenium. It is recommended that the men should take 0.075mg and women should take 0.06mg of selenium daily. At one time the soil in which grains grow were naturally rich in Selenium and that’s why people at that time were much happier mentally. Now to increase the amount of selenium to a good extent the selenium based fertilizers can be used in to the soil. A recent study revealed that proper consumption of selenium can decrease negative thoughts of minds.

    8) It is matter of great joy that fishes can help us to remove mental unhappiness. Fish oil contains Omega 3 fatty acids which are very much useful against depression as these things helps to improve mental performance. Fish bones can give you essential Vitamin-D. The important elements we get from the fish oil can keep our heart healthy also.

    9) We all have works to be done and sometimes we feel that we are punishing our body and mind by the hectic schedule. Sometimes we have to consume a lot of fast foods in the workplace to save our time and cannot take care of ourselves. These kinds of rule breaking can definitely lead us to depression. So diet is a big deal in controlling the mental performance.

    10) Consumption of whole grain, veggies, nuts, olive oil, and fishes can provide us with a great physical fitness. But it is matter of great surprise that the consumption of the above mentioned foods can lead us to a great mental mood also. These eating habits are almost like the Mediterranean eating habits. So, possessing a Mediterranean eating habit can control our mental health and keep it nice.

    11) Water is the other name of life. But many of us do not drink enough water. It is obvious that we should take at least one and half liters of water on daily basis. A little dehydration can affect our mood and can make us grumpy and depressed.

    What should be avoided?

    We have to avoid those things which give us relief from despair for a little period of time and give us the addiction.

    We should avoid high consumption of caffeine. High amount of coffee and tea and fizzy drinks give us energy for a while but after sometimes it crashes the system.

    Carbs should be taken wisely. Sweets sometimes give us calm and tranquil mind. Sometimes carbs also help us to sleep well at night. But these types of things such as artificial sweets can bring some adverse effects to our mental health.

    Alcohol is not a right thing when you are at depression. Sometimes it seems that a glass of alcohol can keep you calm at the end of the day, but the bitter truth is alcohol accelerates the mental diseases.

    Finally we can say that a proper eating habit, balanced diet and wise consumption of foods can give us very good mood. These can bring us permanent relief from our depression prone life.

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    Is Fish Oil Better For You Than Flaxseed Oil

    fish-oil-capsules

    There is a lot of confusion when it comes to which oils to use. As quickly as you read about fish oil is great for you, you can stumble across more information saying just the opposite. There are thousands of studies which have been done over the last century proving the powerful healing effects of different oils, including fish oils, olive oil, coconut oil, flaxseed oil and others. How can one possibly make a clear decision when there is so much differing information to decipher through. Hopefully, this article will help to clarify a few main bullet points when it comes to Fish Oil and Flaxseed oil.

    While you hear mountains of advertising about the wonders of fish oil, you probably won’t hear much about the benefits of flax seed oil. That’s because fish oil has a better PR agency. Even though that’s a joke, there’s more truth than fiction in the phrase.

    Is Fish Oil Good For You?

    Fish oil is good for you, that’s true. One of the reasons is the omega-3 fatty acids the fish oil contains. The omega-3 fatty acids help your body in many ways. It is an anti-inflammatory, which can help reduce many different types of disease and improve many conditions such as coronary problems or even asthma. Many doctors think that excess inflammation at the cellular level may be the cause of many different types of disease. Omega-3 fatty acids help lower blood pressure, aid in depression, help those with ADHD, aid those with arthritis and benefit those with ADHD. It also provides protection to the immune system. There is research to show that it also may help preclude Alzheimer’s disease.

    Fish Oils Contain EPA and DHA – Flaxseed Oil Does Not, But…

     

    seed

     

    Flax seed oil also contains omega-3 fatty acid. In fact, it contains even more than fish oil. The omega-3 fatty acids in fish oil include EPA and DHA, flax seed oil does not contain these two. However, flax seed oil contains ALA, alpha-linolenic acid, and the body can use the ALA to make other omega-3 fatty acids, including EPA and DHA. The body also produces the exact amount of each type of fatty acid necessary so there’s never a question of how much is too much.

    While your body can make EPA and DHA from the ALA in flax seed oil, it cannot convert the EPA and DHA into other essential omega-3 fatty acids. If you’re already taking fish oil supplements, you should add walnuts, another good source for ALA or flax seed oil to your diet.

    Fish Oils and Fasting Blood Sugar

    There is evidence that the ALA is slightly better for those with type II diabetes since it doesn’t alter the blood sugar levels. The fish oil can change the fasting blood glucose levels and may increase or decrease the sugar levels throughout the day. While most people taking insulin don’t notice the change if they’ve taken fish oil before starting an insulin regimen, these subtle changes can make a difference if they begin a fish oil regimen or end one.

    Fish oil is an excellent and usually uncontaminated source of EPA and DHA, which the body uses to make the “calming” omega-3 fatty acids and keep the brain healthy. Consuming them directly can ensure that one gets enough. Flax seed oil contains ALA, which the body can use to make all the omega-3s that it needs. The body needs ALA to make other omega-3s, even when it gets enough EPA and DHA from fish or fish oils.

    One problem many people grapple with is the potential contamination of the fish oil. Fish, like most animals, hold many of these contaminants in their fatty cells. Of course, the fat is the oil. While most studies show that fish oil is clear of contaminants such as mercury, DDT, industrial toxins and pesticides, there are still some fish oil products not as closely monitored or made from fish in high contamination areas. In most cases, the worry caused from suspicion of contamination is worse than the potential for contamination.

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    Top 5 Nutrition Secrets for Maximum Fat Loss

    weight loss

    Whether you are getting ready for beach season, a marriage ceremony, a high school reunion this summer, or simply want to see your ABS stare back at you from the mirror in a short period of time… it all boils down to taking nutrition a few steps further.

    And not to worry, I’m not about pill popping, energy drinks, crazy diets, or gimmicks, so you won’t get that type of advice from me. You will, however, gain more scientific knowledge for use to your advantage.


    Nutrition Secret Tip # 1 for Accelerated Fat Loss:

    If you workout in the morning:  DON’ T eat anything before your workout.

    Working out on an empty stomach will enable you to burn more fat because it forces the fat and glycogen stores to be broken down for energy. In addition, there is also a natural higher release of testosterone and HGH (human growth hormone), which is what will help build muscle. Moreover, it prevents insulin resistance which is awesome since insulin regulation is key for prevention of weight and fat gain.  In addition, this works well for people that simply can’t hold their breakfast down while working out.

    **To see the studies and related articles where it proves statements above please see references at the end of the article.

    Nutrition Secret Tip # 2 for Accelerated Fat Loss:

    Drink a high quality, grass fed whey protein shake about 30 min before your workout.

    For those that need to have a little something before working out, having a whey protein shake (20-30 grams) 30 min before your workout has been proven to create an increase in your metabolism for 24 hours, boost the thyroid, helps insulin work more effectively, and doesn’t allow testosterone levels to decline after exercise.

    Whey Protein  It is easily assimilated in the body, and helps the body in the building and preserving lean muscle mass, thereby is able to burn more fat!  This method may even be more effective than working out on an empty stomach. I say, let your body be the judge, but both methods work! You can check out the most recent study in The Medicine and Science in Sports and Exercise Journal.

    Coconut Oil, an MCT oil (medium chain triglyceride) can also be added to this because MCT provides energy without much digestion involved and without much interference of protein assimilation. In addition, it is an antibacterial as is known for its fat burning properties.

    Again, see which one works better for you.  Maybe do one week of fasting, another week of just a plain protein shake, and another of protein shake plus the coconut oil.

    Here is one of my favorites Pre Workout energy shakes that kicks fat burning into gear:

    Super Chocolaty Energy

    1. Grass Fed- Warrior Whey Chocolate  (20-30 grams of protein)
    2. Coconut Water (has a very low glycemic impact of 3)
    3. 1-2 Tablespoons of Coconut Oil
    4. 2 ice cubes
    5. Raw Cacao Nibs (optional)

    Mix!

    ** They also have vanilla flavor and other flavors,

    chocolate shake

    Nutrition Secret Tip # 3 for Accelerated Fat Loss

    Wait to eat Quality Food  30 min-1hour after your workout

    In an interview done by Dr. Mercola on Ori Hofmekler, author of Warrior Diet, The Anti-Estrogenic Diet, and Maximal Muscle Minimal Fat  he says that During exercise especially resistance training  there is muscle microtrauma, which stimulates muscular development, but so it impairs glucose utilization in muscle for about 30 min to an hour plus, so it is the wrong time to put any kind of food in the muscle.

    Usually, the body’s ability to digest properly stops as you workout about 30-60 min after. If you do a high-intensity workout or resistance training you will notice you are not hungry immediately after. If you are very hungry right after your workout and feel like you need something right away is because you may not have fed yourself properly before your workout.  But, do listen to your body and see whether you should eat or not right away.

    At the same time, knowing what to feed your body after your workout is also important, especially if you did not eat anything before your workout.  About 20-30 grams of an easily assimilated protein is appropriate, no carb preferably since you are in a state of insulin resistance shortly after a workout.

    You can do a second whey protein feeding about 1 hour after that. This one with a little bit of more nutritious foods added to it and even a little complex carb like 20 grams of oats and simple low glycemic carb like berries.

    One thing I would also add to the second protein shake is to add certain fats like raw milk, chia seed, raw egg, avocado, and almond butter to the post workout shake since it would help to add beneficial fats and to slow the absorption rate of the whey protein and keep blood sugar more stable and thereby continuing to have a fat loss and good repair and recovery.

    Post Workout  Shake…

    Coco-Almond- Banana  Shake

    1. Tera’s Whey, Grass Fed Warrior Whey, or Whey Chocolate  or Vanilla protein (20-30 grams of protein)
    2. 2 Tablespoons of Almond Butter
    3. 1 Tablespoon Coconut Oil or Chia Seeds
    4. 3-4 oz of Coconut Water, Raw Milk, or Almond Milk
    5. 1/2 Banana,
    6. Ice!
    7. Adding Perfect food Raw Greens is also an option ( I do it most of the time)
    1. Perfect Post Workout Meal if you don’t want a shake…

    Eggs, veggies, and toast

    2 Whole Eggs cooked over easy or medium in cultured butter, olive oil, or coconut oil
    2-3 Asparagus Spears lightly steamed or sautéed in any of the above oils, low heat
    Then 1 Slice of Ezequiel bread topped with almond butter or peanut butter. (Optional)
    *** The runnier the egg yolk, the better for you and faster recovery.

    Nutrition Secret  # 4 for Accelerated Fat Loss.

    Probiotic! Probiotic! Probiotic!

    Seriously, I can’t stress this enough. Probiotics play a crucial role in how your body digests food, absorb food, and protect your body from waste toxins, pathogenic bacteria, and (girls) yeast infections!

    I take one EVERY single morning without fail! Along with 12 ounces of water to help my body rid itself of toxins and waste.

    The Nutrition Secret Tip # 5 for Accelerated Fat Loss

    diet calorie

    Do eat small meals throughout your day and avoid processed carbohydrates and grains as much as possible during the daytime.  If you must, 1-2 Servings is enough.

    To put it simply, carbs raise your insulin levels. When insulin levels rise there is no room for fat loss.

    Carbs will make you more tired and sleepy during the day, which then puts you in a vicious cycle to eat more carbs, sugar.

    The more carbs you eat, the more insulin resistant you become.

    In a nutshell- Leave complex carbs for later in the day if you must have them. Raising your insulin in the evening hours makes more sense because that is when you are supposed to be sleepy and tired ;) ( eat them no less than 2 hours before bedtime)If you do choose carbs during the day, chose low glycemic berries or fruits.

    One last point to be taken:  Try your hardest to Never Ever eat carbs by themselves; always incorporate some form of protein if you want to succeed in the Maximum Fat Loss department!

     

    References

    PubMed.Gov J Physiology, 2010 Nov. Training in the Fasted state improves glucose tolerance during fat rich diet. http://www.ncbi.nlm.nih.gov/pubmed/20837645

    Ori Hofmekler on Timing of Meals http://www.youtube.com/watch?v=ImXnX9xOK4Q&feature=player_embedded
    New York Times: The Benefits of Exercising Before Breakfast Dec. 15, 2010 http://well.blogs.nytimes.com/2010/12/15/phys-ed-the-benefits-of-exercising-before-breakfast/?src=me&ref=general

    Timing Protein Intake Increases Energy Expenditure 24 h after Resistance Training  Journal of the American College of Sports Medicine May 2010. Volume 42 Issue 5 http://journals.lww.com/acsm-msse/Abstract/2010/05000/Timing_Protein_Intake_Increases_Energy_Expenditure.21.aspx

    The Benefits of Probiotics http://articles.mercola.com/sites/articles/archive/2004/09/29/probiotics-benefits.aspx

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    How To Make Your Homemade Detox Drink

    detox drink

    People have been using detox drinks as a means of purifying and cleansing the body and as a dieting technique for years. There are tons of recipes for homemade detox drinks that can be quite effective at detoxifying the body and helping maintain a healthier body weight. Many such drinks utilize naturally cleansing ingredients like water, certain types of tea, and freshly squeezed fruit juices in order to flush the body of impurities that can build up over time from eating unhealthy foods. Knowing what ingredients are the most valuable and their effect on the body will assist you in finding the best detox drinks or creating one of your own.

    Total Body Cleansers

    Water is an excellent detoxifying ingredient. In fact, simply drinking enough plain water everyday helps keep your body free of toxins. Regularly drinking green tea, with no added sugar or just a touch of organic honey, is another way of keeping the body clean and strengthening the immune system. Place the pulp from half of a fresh pineapple, some mint leaves, and a bit of ginger in a juice extractor to create a good total body cleansing drink. Blending together kiwi, grapefruit, and plenty of water is another example. Boil the rind from an orange and two cinnamon sticks in a liter of water for a few minutes, then filter the water into a glass and allow it to cool before drinking for yet another great body cleansing mixture.

    You can use a blender to create all kinds of cleansing drinks, but a juicer really comes in handy for making the best natural detox drinks. Blending various concoctions of healthy ingredients like apples, bananas, beets, carrots, celery, cucumbers, garlic cloves ginger root, green peppers, and parsley are highly effective, but the consistency that is created by using a blender can be a bit rough and unpleasant. Using a juicer will create a smoother consistency that is much more appealing.

    fruit juice blend

    Instructions

    With any detoxification attempt, it is essential to carry out the process correctly in order to achieve the desired results. Whatever the detox drinks you choose, you must drink them in the morning and then whenever you feel hungry throughout the day. It is also very important that you stick with it. Only drink the detox mixtures and either eat no food at all or only alkaline-rich foods that can aid in the cleansing process. Examples of approved foods include avocados, cabbage, coconut, grapefruit, lemons, papaya, prunes, spinach, tomatoes, and unsweetened soy milk. To obtain the best results, you need to give it at least a week (preferably longer) for the process to fully take place and leave you feeling cleansed and refreshed.

    There are some negative symptoms to deal with during this process but do not let them discourage you. Headaches, hunger, moodiness, and soreness are typical. Try to plan your detox regimen at a time when you do not have too much going on otherwise. This allows you to focus on cleansing your body without having to entertain or put other pressures on yourself. Do things around the house that you have been putting off to keep your mind off of the negative things. The vast benefits of healthy living are well worth it.

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    4 Benefits Of Apple Cider Vinegar And Honey You Never Knew Existed

    honey

    Honey is the best natural sweetener there is; so good and healthy that even diabetics can take it with no worries. Apple cider vinegar is the health buffs first choice for salad dressings and can give great flavor to dishes, smoothies, and juices. But combine apple cider vinegar and honey, and you’re all set for a potent and timeless remedy for good health and healing a number of illnesses.

    A sore throat and cough

    Take half a cup of organic apple cider vinegar, and mix it with a quarter cup each of honey and water. The vinegar will be acidic enough to clear up your throat and dislodge mucus, while the honey can soothe your throat. Make sure to always use organic apple cider vinegar, for the processed variety has most of the nutrients removed from it, giving a less potent effect.

    allergy cold

    Heartburn

    Treating heartburn has long been known as one of the apple cider vinegar benefits. You can choose to refrain from adding honey if you like. The apple cider vinegar can be added to your fruit or vegetable salads and juices. Drink the solution as soon as you feel the nasty stirrings of heartburn in your chest to flush the hydrochloric acid from your esophagus and back to your stomach.

    Indigestion and bloating

    Aside from helping you get rid of heartburn, apple cider vinegar and honey can also relieve gas pain and other digestion problems. The soluble fiber in apple cider vinegar can give you a cleaner and smoother digestive tract, while the honey can get rid of bloating and help the lining of your stomach and intestines stay intact.

    Skin and hair problems

    Dandruff, lice, rashes, acne, and sunburn can all be treated by apple cider vinegar and honey. In this case, you won’t have to drink the mixture, so you can skip the water and use equal parts apple cider vinegar and honey. Use the mixture to wet your scalp all over, then gently scrub with fingertips for up to five minutes to dislodge dead skin cells, bacteria or lice. For the skin, you can use a clean sponge to soak up the mixture and gently rub over sunburn, peeling skin, hives, itches, insect bites, and rashes. If you’re using the solution to treat facial blemishes, you can dilute it with water to lessen the apple cider vinegar acidic effects, then use as a facial toner or mask you can keep on for fifteen to thirty minutes before washing off.

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    8 Ways to Prevent Alzheimer’s Disease

    old people alzheimer

    Researchers do not know the cause of Alzheimer’s disease, and for years people were told that there was no way to prevent Alzheimer from affecting the brain. With recent technology and tests, new ways have been found to help men and women successfully prevent Alzheimer’s. With just a few smart choices, people can begin to protect the health of their body and mind for a life full of happy memories. The methods used to decrease the risk of developing Alzheimer’s involve the promotion of mental and physical well-being.

    A Healthy Alzheimer’s-Free Diet

    Little do we realize how much the food we put into our body impacts our overall health. Certain foods have been found to significantly decrease the risk of developing Alzheimer’s Disease, and men and women should take advantage of these nutritious foods that can preserve mental health.

    1. Vegetables

    We have all been told at one point in our life to eat our vegetables. This statement should be taken to heart because many vegetables contain valuable contents that sustain a healthy body and mind. In a recent 9 year study on older Japanese-Americans, it was found that the intake of plenty of fruits and vegetables per week significantly decreases the risk of developing Alzheimer’s disease. Vegetable juice has been associated with a decrease in Alzheimer’s risk as well, and recent studies found in the American Journal of Medicine show that consuming 3 servings of fruit and vegetable juice every week can indicate over a seventy percent lowered risk of Alzheimer’s.

    2. Omega-3 Fatty Acids

    The Omega-3 fatty acids found in salmon, tuna, and mackerel have been proven in multiple studies to reduce the risk of Alzheimer’s. The Framingham study is most closely associated with Omega-3 fatty acids in relation to Alzheimer’s. The docosahexaenoic acid(DHA) in fish has been found to significantly slow down Alzheimer’s progression as well as prevent the beginning of it. Foods with a high concentration of Omega-3 fatty acids include seaweed, flax seeds, purslane, and cod liver oil.

    salmon dish

    3. Brain Health Supplements

    Consider a high potency multiple vitamins supplements. Make certain the supplement you take contains folic acid. Folic acid supplements reduce the amount of homocysteine in the body, therefore increasing cognitive function in the brain.

    In addition, include memory-specific nutrients in your daily vitamin plan:

    • huperzine
    • vinpocetine
    • ginkgo biloba
    • phosphatidylserine
    • Omega-3’s
    • acetyl-L-carnitine

    4. Wine

    A glass of red wine each evening can be helpful in preventing Alzheimer’s Disease. The skins of grapes protect brain cells from oxidative stress and beta amyloid, so a glass of grape juice can also be substituted instead. A glass of red wine each evening can be helpful in preventing Alzheimer’s Disease. The skins of grapes protect brain cells from oxidative stress and beta amyloid, so a glass of grape juice can also be substituted instead.

    Physical Well Being

    Those who are at risk of developing Alzheimer’s Disease are encouraged to take care of their body as well as their mind. Having a healthy, fully functioning body leads to low-stress levels and a general mental well being. A healthy body is essential to a healthy mind.

    5. Maintaining Blood Pressure

    One of the best ways to protect the body while preventing Alzheimer’s is to keep blood pressure under control. Hypertension is closely related to an increase of dementia in the brain and the muscles. With healthy blood pressure levels, individuals can significantly decrease the risk of both.

    fit-body

    6. A Healthy Body Weight

    In a study brought to attention by the American Academy of Neurology in 2006, tests showed that individuals who are overweight at 40 have a higher risk of developing Alzheimer’s than those who maintain a healthy weight. Keeping a good weight in correlation to a height at the age of 40 and older can reduce the risk of developing Alzheimer’s.

    7. Mental Stimulation

     

    Of course, one of the most important methods of preventing mental deterioration is to keep the mind stimulated. When the mind is constantly being engaged in logical stimulation, the chance of developing Alzheimer’s quickly diminishes. Men and women can keep the mind active by:

    • Learning new concepts involved in new languages or hobbies
    • Memorizing lists, such as the states and capitals
    • Engaging in logic and strategy games and puzzles
    • Taking on new challenges, like writing with the less dominant hand or taking a new route while driving

    8. Stress Levels

    Reducing mental stress can show a significant reduction in the risk of Alzheimer’s disease. When the mind is under stress, it is more susceptible to mental deterioration. This can be prevented with good stress management as well as an active social life and strong social support.

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    5 Reasons the Paleo Diet Isn’t Just for Fitness Nuts

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    Though the Paleo diet has been gaining popularity lately among diet and fitness experts and enthusiasts but its fundamental elements are nothing new.  The Paleo diet is also known as the caveman diet, the Stone Age diet, and the hunter-gatherer diet.  The diet itself is a modern twist on a diet high in those meat and wild vegetables that may have made up the diet for people living in the Paleolithic era.

    The idea behind the science is that the genetic makeup of the human body and what it needs to run at optimum performance has not changed much over the 10,000 years since our ancestors were foraging the land for their food.  Though there have been many advances in agriculture throughout time, if we can eat the way our ancestors ate, eliminating those things that our body is not made to process, we will see great benefits.

    The diet itself consists of eating fish and grain fed beef, root vegetables, fruit, other vegetables, fungi, and nuts, doing away with dairy products, grains, processed oils, and legumes.  The idea is that you can eat those things that can be hunted and gathered.  Enthusiasts believe that those who follow this diet and get back to their ancestral roots will see many physical benefits.  Here are just a few of these such benefits that make this diet way more than just a fad for fitness nuts, but something practical for every man.

    paleo diet

    1) Reduces or Eliminates Chronic Disease

    People with chronic disease such as MS, high cholesterol, and heart disease have seen their symptoms reduced considerably if not disappear after some time following the contemporary Paleo diet.  There have been studies with individuals with chronic symptoms as a result of long term illness that after following the Paleo diet for a length of time have been cured or have reduced their risk of serious danger as a result of their disease.  Researchers and developers of the diet believe that our ancestors did not suffer from a disease like we do today because they were not filling their bodies with a slew of unnatural items their bodies were not properly equipped to absorb and digest.  By getting back to basics, you can make your body more able to easily process your food, store less and eliminate toxins that may be harmful or cause health issues.

    Many specialists believe that eating a modern diet makes us more susceptible to cancer and diabetes along with other diseases that have been on the rise in modern times.  This diet eliminates foods that are known to pose risks associated with these diseases.

    2) Lose Weight

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    Experts on the diet say that you will see considerable weight loss with the reduction of “unnatural” elements in your diet: processed oils, grains and vegetables, and meat that did not gain popularity until after the agricultural revolution.  This weight loss is due in some respects to the elimination of carbohydrates in general, grains and gluten.  There are other meal plans that have mirrored this dietary structure because quite simply the elimination of these elements has proven to produce results

    3) Better Skin

    With the elimination of the consumption of foods that could be considered toxic or produce toxins during digestion,  anything that is processed or that your body was not designed to break down and digest, your skin can reap the benefits along with your internal systems.  When your body is cleansed and working in optimal conditions, everything is healthier; your skin, your hair, your nails, everything should improve.  The healthier you are inside, the more it will shine through on the outside.

    4) Less Allergic Reactions

    By following the Paleo diet, you are eliminating two major food allergens.  Dairy and gluten account for 90% of allergies related to food and neither of those are included in this diet. If you have preexisting issues related to either of these foods, the structure of this meal plan may be good for you.

    5) Say Goodbye to the Bloat

    Because this diet is high and fiber and low in salt, it is a great avenue for reducing the feeling and appearance of belly bloat.  By drinking a lot of water, the high fiber diet flushes the system and by eliminating the high salt foods and extra added salt, you reduce water retention thereby making your midsection appear and feel flatter and lighter.  Who doesn’t love that?

    With all these benefits, it is hard to see why more people don’t give this diet a try.  After all, there is a logical science behind it that even the most practical person can see the sense and logic too.

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    Walnuts shown to make the gut a healthier place

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    Research show that it is a must to add tree nuts in your weight loss plan in case you haven’t already. taken into consideration a “superfood,” they are chock-full of fiber, omega-3 fatty acids, and antioxidants—and one of the pinnacle selections, walnuts, can also help to shift your gut bacteria to higher levels of the greater useful populations.

    A new study from the Louisiana state university health sciences center has discovered that increased walnut intake may be able to bump up levels of “good” bacteria like Lactobacillus and Ruminococcaceae. It also can decrease the quantity of dangerous micro organism like Bacteriodetes and Anaerotruncus—those “terrible” guys may contribute to metabolic disease and different disorder in bodily systems.

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    “We discovered that walnuts in the weight loss plan increased the diversity of bacteria within the gut, and other non-related studies have related less bacterial diversity with weight problems and other illnesses like inflammatory bowel disease,” said Launder Bennet, PhD, a research partner professor of physiology at LSU health New Orleans school of medicine. The study also confirmed that walnuts increased bacteria populations which are normally linked to probiotics, or food that facilitates increase levels of useful bacteria, suggesting walnuts can be a powerful prebiotic.

    “Gut health is an emerging research area, and researchers are finding that extra bacterial diversity may be associated with better fitness results,” said Bennet. Make certain to add nuts in your training plan—go for approximately an ounce an afternoon, which equals 28g or around 25 individual nuts. pick almonds, walnuts, pistachios, and cashews to get the most from your new, nutty meals.