Keep Healthy With Yoga

   Exercise is fundamental to life to stay healthy and fit. There are many different ways to exercise or healthy activity that can be done such as jogging, swimming, sports and others. Yoga are simple exercise done on the go is often done by teenagers or adults. Yoga is body movement exercises performed locally. If you want to increase the satisfaction you can do it in a quiet area like a park or home. You also can use music to get more exciting atmosphere when doing yoga. The diagram below is how yoga exercise done.




   Standing Shoulder Opener

   Beginning your practice with this pose will prepare the muscles of the arms, shoulders and chest. Stand on your mat with your feet hip width apart and your leg muscles strong and engaged, toes spread and lifted. Interlace your fingers behind you, inhale, and lift the sides of your chest so your shoulders are level with the base of your neck. Move the tops of your shoulders backward with your chin slightly lifted, and imagine your shoulder blades connecting to the back of your heart. Exhale lengthen your arms away from your body and shine out through your hearth, feeling a fullness inside. Hold for 3 to 5 breaths.

   Standing Forward Bend


   This pose stretches the chest, shoulders and hamstrings, and helps reduce fatigue and anxiety. From the Standing Shoulder Opener, inhale and engage your leg muscles, then exhale and bow forward from your hips. As your arms lengthen over the back of your body, lift and engage your  shoulder blades, as if connecting them with the base of your heart. Continue to stretch your shoulders backward and feel the space being created in and round your heart. Hold this pose for 3 to 5 slow, steady breaths.
  

Downward Facing Dog
 
   This pose opens up the back and the heart center, creates suppleness in the spine and helps you feel the full length and strength of your body. Come to all fours, with your hands shoulder width apart and knees hip width apart. Keeping your arms strong, feel as if you are melting your heart toward the mat as your draw your shoulder blades closer together and down your back.
On an inhalation, curl your toes under, lift your hips and stretch your thighs back. Exhale and press your heels down toward the mat. Engage the muscle of the arms and legs. Extends out through your hand and feet. Keep reaching your hips up and your thighs back and allow your heart to expand. Let a feeling of openness permeate your entire body. Hold for 3 to 5 breathes.

Warrior Pose

   The strong, grounded stance of Warrior enables energy to flow through the limbs while the heart shines out brightly from the chest, inspiring courage and wisdom. Taking a wide stance, turn your front foot toward the front edge of the mat and your back foot in slightly.
   Bend your front knee so that your thigh is parallel to the floor and your knee is directly over your ankle. Keeping your legs strong, open your arms out to the sides. Inhale and exhale deeply as you gaze toward your front hand. As you press your feet into the mat, make it your intention to draw them in toward each other, to engage the inner thigh muscles and cultivate your strength. Repeat on the opposite side. Hold for 3 to 5 breaths.

 Locust Pose

   This powerful shoulder opener helps engage and strengthen the muscles of the back in order to support the opening of the chest. Lie on your belly and clasp your hand behind your back. On an inhalation, lengthen your upper body forward and lift your chest, and heart, off the mat and raising your legs if your can make it. Exhale and scoop your tail-bone under, engage your belly, and extend out through your legs as your lift your arms up and behind you. Continue to lengthen the sides of the body as you keep your shoulder blades rooted on your back, and shine out through your heart.

Low Lunge

   In contrast with other balancing lunges this hip and heart opener enables you to stretch more deeply because you are grounded by your back knee and front foot. Standing tall and strong on the mat, step your right food forward and gently take you back knee to the mat, keeping your back toes curled under for support and balance. Scoop your tailbone under and circle your arms upward. Draw your shoulder blades farther dawn your back, and then let them help you open your heart skyward.
   Keep both legs strong and engaged as you hold the pose for 3 to 5 breaths. Switch legs and open your heart skyward. Keep both legs strong and engaged as you hold the pose for 3 to 5 breaths. Switch legs and repeat.

Full Body Stretch

   End your practice with this expansive and stress releasing stretch. Bring your legs slightly apart and, keeping your toes and knees pointing upward, extend your arms alongside your ears on the mat. From your belly, reach out evenly through the heels and balls of your feet, spread your toes, and stretch strongly up through your torso and out through your arms and fingers.
   Shine out through your heart with a spirit of celebration for the holidays. Then release, lower your arms to your sides. Do it relax completely here in Corpse Pose for 5 minutes.

7 Healthy Tips For Sahur

   Though sahur done in early morning, it does not mean the original so you eat a meal. Because sahur appears far more important rather than breaking the fast. Your body should be supplied enough nutrients to when breaking. For those who want a fit body for fast, try the following tips:

1.  Start sahur by drinking a glass of plain water. During fasting the body will lose a lot of fluid.
   
   
2.  Fruit is a good menu and also for breaking sahur. Fruits contain electrolytes that give freshness to the body in the activity.
   
   
3.  During fasting, the body's iron will decrease due to fewer red blood cells in the body. As a result the body will be more suffocation, drowsiness because the supply of oxygen carrying red blood cells that are not maximal. Consume foods that contain iron when sahur would control the rate of hemoglobin in the body, one of them with a consume juice without sugar.
   
   
4.  Choose complex carbohydrates, such as brown rice rather than white rice, or whole wheat bread, because it will make stable blood sugar daily, even thoughtful about the consumption of sugar will make the body release insulin quickly feel hungry. Choose naturally sweet, such as palm  sugar or honey.
   
   
5.  You can add roasted for a rich side dish vegetable and animal proteins, such as tempeh, nuts, tofu, meat or fish. In order not to get bored, you can improvise with sahur menu to appetizing. For example, whole wheat bread with boiled eggs and bacon, pasta with cheese, boiled broccoli and tuna. Also try baked potato with broccoli, cheese, bacon and warm soup.
   
   
6.  Avoid frying sahur menu. Fried foods cause oxygen bond reduced to 20 percent. This can cause a sense of sleepiness during the day.
   
   
7.  Complete with a sahur breakfast also consume foods that contain magnesium and potassium, which may be found in bananas, oranges, almonds and peanuts. Magnesium helps the body produce energy for the whole day of activity.

8 Top Healing Foods

  Disease is a common thing that found in humans. But we must make efforts to fight the disease to get healthy and peaceful life. Here are some examples of foods that are often used to cure diseases.

Tomatoes : Prevent Cancer

 

    The pigment that gives tomatoes their red color is the cancer-fighting phytonutrient lycopene. Consumption of tomatoes especially when they're cooked has been associated with a reduced risk of stomach, lung, and prostate cancers. Tomato products may also lower your risk for developing cancers of the mouth, esophagus, colon, cervix, and breast. Lycopene is most readily available in cooked tomatoes. Its better absorbed when combined with a bit of fat, such as olive oil, Parmesan cheese, or the healthful fats in fish.

Wild Salmon : Prevent Heart Diseases

 

    Wild salmon is an excellent source of omega 3 fatty acids. It is far superior to the more common and less expensive farm raised salmon, which can contain cancer causing PCBs. Omega 3s "thin" the blood and lower blood pressure and harmful LDL cholesterol levels. People with the highest levels of these fats in their blood were 68 percent less likely to suffer a fatal heart attack than those with the lowest levels. Look for salmon that's clearly labeled as "wild", or purchase fish from a reliable seafood purveyor.

Asparagus : Protect Cells

   Just 21 calories worth of asparagus ( about six medium spears ) supplies 5 percent or more of the recommended intake of 25 nutrients ( 9 vitamins, 9 minerals and 7 essential amino acids ). Asparagus contains nearly as much insoluble fiber as celery, promoting healthy gastrointestinal function, and four times as much soluble fiber, the kind that lowers cholesterol. Asparagus is also the most abundant dietary source of glutathi one, the main antioxidant in human cells. In addition, a University of Florida study endorsed asparagus as an excellent source of folate, a B vitamin that reduced blood levels of the amino acid homocysteine, helping to prevent heart diseases.

Onions : Lower Cholesterol

 

   Hearth healthy onions thin the blood and raise good HDL cholesterol. Flavonoids the phytonutrients that give yellow and brown onions their color - help prevent chemical changes that increase the tendency of harmful LDL cholesterol to accumulate in the arteries. One flavonoid, quercetin, has anticancer properties, and fights viral and bacterial infections. Also, onions are useful in treating asthma because they reduce constriction of the bronchial passageways.

Spinach : Keeps Eyes Healthy 

 

   A 3.5- ounce serving of spinach has only about 20 calories, but contains about 12.6 milligrams of eye-protecting lutein, 34 percent of the recommended daily allowance of beta carotene, plus 38 percent of the RDA for manganese, essential for bone formation and repair. Eat some spinach raw to get the maximum benefit of its vitamin C and folate - both are destroyed by heat, though cooking does release antioxidant carotenoids. Drain cooked spinach thoroughly; the oxalic acid in the juice it release binds with minerals and makes them unusable by your body.

Blueberries : Slow The Aging Process 

 

   Fresh blueberries are an excellent source of antioxidants, including cancer fighting chlorogenic acid as well as the anthocyanin pigments that give them their color. A foods antioxidant power is measured in ORAC units-which stands for "oxygen radical absorbance capacity" and blueberries rate the highest of any fruit or vegetable. They also contain anti-inflammatory compounds that can dampen the joint pain of arthritis, and they're an effective treatment for urinary tract infections. In animal studies, blueberries are credited with slowing or even reversing the aging process in the brain and with improving coordination. Choose fresh or frozen blueberries over bottled blueberry juice or blueberry pie. Anthocyanins are easily destroyed when exposed to heat, light, or large amounts of sugar.

Raw Nuts : Prevent Heart Disease 

 

     While fat provides 73 percent to 90 percent of the calories in nuts, they're mostly the healthy monounsaturated and polyunsaturated types. English and black walnuts in particular are high in protein, fiber, magnesium, vitamin E, and potassium. In the Harvard sponsored Nurses Health Study involving over 85,000 women, eating just 1 ounce of nuts more than five times a week was associated with a significantly lower risk of coronary heart disease. Walnuts are also one of the only common nut varieties containing alpha linolenic acid, a type of omega 3 fatty acid typically lacking in the Western diet. Low reserves of linolenic acid can result in a range of symptoms, from dry skin to high blood pressure. Toasting nuts over direct, high heat can destroy fragile omega 3 fatty acid, so enjoy them raw or just slightly heated.

Oranges : Control Blood Pressure 

 

   One medium orange contains about 60 milligrams of the antioxidant vitamin C, almost an entire days supply. Oranges also supply flavonoids among them hesperetin, which regenerates vitamin C, helps fight cancer, protects the heart, and prevents viral infection. In addition, because of the potassium they contain, oranges lower the risk of developing hypertension. Eat oranges whole and fresh the fruits rind and membranes protect the juice from oxygen, which destroyed fragile vitamin C. In addition, the flavonoids are found in the membranes sorrounding each orange segment,as well as in the pith and in the fuzzy stem like structure running through the center of the fruit. 

Good nutrition generate a healthy body and happier life.

 

    

10 Best Tips For Gaining Mass

    Are you a hard gainer? Or are you someone who is having the desires to be big, huge or just want to stand out in a crowd? No matter what your reasons are for gaining size stop reading articles and workouts out of a magazine! Stop spending money on all different types of supplements (without knowledge of which ones actually work) that may or may not work for you! Follow these 10 steps for gaining mass and continue on the path of natural growth:



1. Remember the old adage of “you are what you eat.” Well remember this the next time you drive by a fast food establishment, gas station market or the likes. If you consume garbage that is processed then your body will resemble processed garbage. 

2. Know your metabolism. If you have a slow metabolism, then eat for a slow metabolism.

3. Reps for weight lifting should remain in the 4-8 category with heavy weights.

4. Keep your tempo for weight lifting as 3-1-3 to 4-1-4.

5. Keep weight lifting tension to 60 seconds or less. This will allow you to produce more testosterone.

6. LESS equals MORE! Keep your workouts to more than 45 minutes when lifting heavy weights.  

7. Cardio is a must. Cardio will allow you to shed the unwanted Body Fat and allow you to appear bigger. 


8. Lift according to your fitness goals. If you tend to be more “toned” than “huge” lift with higher reps with lower reps. If you intend to be “large” then lift heavier weights with less reps. 

9. Supplements and other muscle building products can help you achieve mass.
  
10. Mass is easy to gain when you lift correctly, don't waste years trying to reach your goals. Set up a workout plan and invest in supplements that work. 











 

High Shoes Cause Disease

>> Ibid risk level inflammation in the fingers, broken bones feet

 

 
  Which woman does not want to look stylish when facing the public. Attractive appearance with beautiful clothes, expensive handbags, make-up on face and high heels.
 
   Some women felt, to sheathe high shoes provide more confidence. Not to mention the jobs that require them to meet people.
 
   There's also who would wear high heels will make them look sexy, but not least is said to wear high heels makes them more charming and graceful.

 In addition to the high tendency to sprain in the ankle, various problems due to high-heeled shoes as nerve and ligament inflammation, pain at the back of the ankle, calf muscles shorten and chronic back pain.
 
   The findings orthopedic surgeon from Baylor College of Medicine, Houstan, Associate Professor Dr. John Marymont, someone wearing 2.5-inch heels to give 50 per cent and 3 inch heels to give 76 percent of the pressure on the feet.

 If women want to also wear high heels, we suggest no more than 2 centimeters or less. Application of high heels can cause extreme hip bones, spine and knee is bent.
 
   Application of continuous high heels can also increase the risk of inflammation on the thumb, foot bone damage and bring foot slid into the front of the shoe as a concentrated load on the toes.
 
   The older a woman, the size and also the wider feet due to thinner fat. In addition, the application of high heels also helps blood circulation is not smooth.

                           




  High heel shoes in the long term will lead to the shortening of the tendons achhilles causing heel pain. In addition, it can also cause pain in the jaw, neck and head, disruption of the menstrual cycle even lead to fertility problems.  

   

  Wearing high heels can change the way a person's way of imposing the center of gravity on the ball of the foot and put excessive pressure on the knee by up to 26 percent of a typical case of osteoporosis.

 The dangers of high heels

•  If worn for too long can cause urinary incontinence, back problems and hip bone.
  
• Neuroma in the foot being forced into a tight high heels and pointed in front of it and then pressing the nerves and tissues begin to form around the nerves that cause pain until the surgery may be done to restore it.
•  Simple ankle sprain.
  
•  Difficult to be weighed
  
• Haglunds defects as well, often experienced high heel shoes women whose bone growth occurs until the back foot leg swollen, red and painful.
• High heels are designed to push the chest forward and hips back up the spine and hip out of its normal position.
• Blood circulation.
• The pressure on the finger becomes larger to cause crooked toes.
  
• More easily injured leg, especially on the ankles.
  
  
  
  

  See diagram below :

  
  

  

  Effects of high heels

  
  

  
  

  

  Effects on Body

  
  

8 Healthy Drinks

 

Correct your way to a stronger immune system and a better mood, and reduce your cancer risk with these 8 healthy drinks.

When you think of good-for-you beverages, water immediately comes to mind, but there are others worth adding to your diet. "Some drinks have tremendous health benefits, from relieving minor ailments like indigestion to protecting against serious ones like osteoporosis," says Dan Nadeau, MD, medical director of Exeter Hospital's HealthReach Diabetes, Endocrinology, and Nutrition Center in Exeter, New Hampshire. Here, eight healthy drinks that are packed with disease-fighting nutrients. Now that's easy to swallow it.

 

 

 

1) Green Tea

  The Benefit: Helps reduce risk of osteoporosis, cancer, heart disease, and cavities. Green tea contains a rich concentration of flavonoids and polyphenols, natural antioxidants that may protect cells from carcinogens (cancer-causing substances) and inhibit tumor growth by helping to neutralize free radicals in the body. The tea's antioxidants may also guard against heart disease by relaxing blood vessels, inhibiting the formation of blood clots that trigger heart attacks and strokes. Green tea also contains fluoride, which strengthens teeth; the flavonoids may build up bones as well, reducing the risk of osteoporosis and tooth decay.
Calories: 0

2) Mint Tea

  The Benefit: Eases cramps and helps ward off indigestion. "Mint is an antispasmodic, so it can relax muscles, which combats stiffness and aches," says Susan Lark, MD, author of The Chemistry of Success (Bay Books, 1999). It also aids in digestion by promoting the movement of food through the digestive tract.
Calories: 0

3) One Percent Reduced-Fat Milk

  The Benefit: Curbs cravings and helps protect against osteoporosis. Because it has the components of a healthy meal -- carbohydrates, protein, and a little fat -- you absorb it slowly and stay full longer, says Molly Pelzer, RD, a nutrition educator in Tipton, Iowa. It also stabilizes blood sugar, so you're less susceptible to cravings. Milk is the ideal source of calcium, because it contains vitamin D, which is needed for maximum calcium absorption. It may also help your body stop storing fat. In a recent study, women who consumed three to four servings of low-fat dairy foods (milk being one) lost nearly twice as much weight as those who took in lower amounts. "The calcium causes your body's cells to burn the fat instead of holding on to it," says Pelzer. "This makes it easier to reach and maintain your goal weight."
Calories: 120 for 8 ounces

4) Soy Milk

  The Benefit: Lowers risk of heart disease. Soy milk contains soluble fiber and soy protein, which lowers LDL (bad) cholesterol levels and triglycerides, reducing the risk of cardiovascular disease. If you're drinking it instead of cow's milk, buy soy milk fortified with calcium and vitamins A and D. One caveat: Soy contains phytoestrogens, which may be linked to an increased risk of breast cancer. Talk to your doctor about drinking soy milk if you have a family history of the disease or have had it yourself.
Calories: 81 for 8 ounces

5) Hot Chocolate

  The Benefit: Improves mood and may help protect against heart disease. Chocolate increases the production of the neurotransmitter serotonin, which is responsible for regulating mood. (Low levels of serotonin have been associated with depression.) Cocoa is also rich in polyphenols, plant-derived antioxidants that may protect cells against oxidative damage that can lower HDL (good) cholesterol levels, possibly putting you at higher risk for a heart attack.
Calories: 195 for 8 ounces homemade cocoa; 115 for a powdered mix

 

6) Low-Sodium Tomato Juice

  The Benefit: May protect against numerous cancers. Processed tomato products are the richest source of the antioxidant lycopene, which has been associated with a reduced risk of lung and stomach cancer, as well as pancreatic, colorectal, esophageal, oral, breast, and cervical cancers. Lycopene also appears to protect the lungs and heart against oxidative damage, helping to ward off cardiovascular disease.
Calories: 31 for 6 ounces

7) Cranberry Juice

  The Benefit: Helps prevent gum disease. Research suggests that the same antibacterial properties present in cranberry juice that fight off urinary tract infections may also protect against periodontal disease. Experts theorize that a component of the juice called nondialysable material (NDM) inhibits bacteria from sticking to the gums. Many nutritionists are wary of fruit juices because of their sugar content, so limit your intake to no more than one glass (6 to 8 ounces) daily. "Make sure the label says 100 percent juice, not 'juice drink' or 'cocktail,'" suggests Heidi Reichenberger, RD, a spokesperson for the American Dietetic Association. You can find this type of juice in health-food stores and some supermarkets.
Calories: 140 for 8 ounces

8) Orange Juice

  The Benefit: May ward off cataracts, cancers, and birth defects and boost immunity. An excellent source of vitamin C, orange juice is also a potent antioxidant that may protect against a variety of diseases including cataracts (a clouding of the eye's lens that can lead to blindness) and lung cancer. Vitamin C may prevent oxidative damage that can cause cells to become cancerous, and it improves immune-cell functioning, enabling your body to fight off infections more efficiently. And it's a good source of folate, which protects against neural-tube defects in fetuses. To get the extra benefit of bone protection, try some calcium-fortified orange juice.
Calories: 115 for 8 ounces

6 Benefits of Exercising In Nature

1.  Fresh air has more oxygen

   
   

2.  Greenscapes raise serotonin levels

   
   

3.  Triggers primal regions of our brain and psyche

   
   

4.  More sensory stimulation

   
   

5.  Increases feelings of well-being and lowers depression

   
   

6.  Sun exposure increases vitamin D levels and helps optimize hormones