Peanuts:Nature's Multivitamins

Few people may know it, but peanuts are a great source of nutrients.

Some of the health benefits of peanuts include:

* Lowering the risk of heart disease. Peanuts are high in "good" or unsaturated fats that can help lower "bad" cholesterol levels in the body. Roasted peanuts also have folic acid, which helps lower the risk of heart disease.

* Reducing cancer risk. Resveratrol, an antioxidant first found in red grapes, is present in peanuts, and can help reduce cancer risk.


* Helping prevent Alzheimer's. Peanuts have niacin, which aids brain health and blood flow. Peanuts help with brain's memory functions and help protect Alzheimer's disease.


* Aiding digestion. Fiber, which helps regulate the digestive system, is present in peanuts as well. Eating peanuts just a few times a week can prevent the formation of gallstnes and lower the risk of colon cancer.

Sticking With It

Too tired at the end of the day? Feel like giving up? Some tips to help you stay on track:

1. Invite someone to come along. Get your husband or friend, or partner to go on a run with you - a great way to spend quality time together.

2. Schedule your workouts. Clear the one hour for it until it becomes part of your weekly routine.

3. Stop fixating on inches and pounds on a daily basis. You'll feel more motivated if you like how you feel after a workout.

4. Monitor yourself. The doctors recommend self-monitoring techniques like journaling, and measuring food and activity, stress management, and getting support from loved ones.

5. Focus on your goal. Think of the benefits you will reap in the end- that healthy and well-shaped or contoured body.

6. Mandate "me" time. Everyone should mandate a certain time of the day as "me" time. Look at regular exercise as an investment, something that will give you energy to pursue other interests.

Move It!

Get your hands dirty. Gardening gives you as much of a workout as walking or golf. Plus: The weight-bearing motions involved in digging and pulling weeds can strengthen bones and muscle.

Do it to music: Tunes that are in sync with your workout rate help keep you going- up to 15 percent longer.

You may burn more fat when you divide a 60-minute workout into two 30-minute sessions with a 20-minute rest in between-and the boost may even continue post-exercise.

A Healthy One-Day Menu

According to studies, the estimated daily caloric requirement for a sedentary woman who weighs 50kg is 1,200 to 1,500 calories, while for a very active woman, it's 1,800 to 2,000 calories.

Having a three full meals and two snacks per day is always recommended. Healthy snacks can keep you from binging when it's time for lunch and dinner.

BREAKFAST: 1 cup brown rice, 1 palm-size serving of fish, 1 egg, 1 glass low-fat milk

MORNING SNACK: 1 piece of fruit, like a banana or apple

LUNCH: 1 cup tomato-based pasta with chicken or sardines, 2 cups green salad with low-fat dressing

AFTERNOON SNACK: 1 piece whole wheat bread with tuna (hold the mayo, or at least lessen it, if you can)

DINNER: Half a cup of rice, 1 serving grilled, steamed, or boiled fish or chicken, 1 cup sauteed mixed vegetables (carrots, beans, cabbage, onions, tomatoes)

Ditch the Chips

Here are some snacks that you can munch while watching TV or keep at your cubicle:

* Fresh fruit like bananas (great with peanut butter)
* Apple chips or sweet potato chips
* Cereal bars
* Trail mix (mix up raisins and nuts that aren't fried or glistening with oil)
* Whole wheat crackers with tuna or sardines (for omega 3 and 6)

Body Working

Weekly Time Saved: 20 to 30 minutes

Not going to make that spin class? Ten minutes is all you need to effectively toast off 100 calories. The key is to pull off combination moves that raise your heart rate and tone your muscles.

Grab a set of weight (5 to 10 pounds) and follow this routine:

1) Lunge while pressing weights overhead (two sets of 15 repetitions).
2) Squats while doing bicep curls (two sets of 15 repetitions).
3) 10 pushups, 15 bent-knee lower ab crunches, 10 pushups, 15 oblique crunches, 10 pushups.
Then hold your body in plank position for 30 seconds.

5 Weight-Loss Truths Hidden in Trendy Diets

It’s January and many of us have weight loss on the brain. Perhaps you’re psyched about using the latest, greatest plan to slim down this "diet season." Sure, you may drop 10 pounds in a week eating cabbage soup and little else, but once you go back to eating like a normal person you’ll gain it right back.

That’s the biggest problem with most fad diets: they generally don’t give you eating patterns that you can stick to long-term. Essentially, they set you up to fail.

Here are 5 weight-loss from Eating Well and how to apply them with common sense to your own healthy weight-loss plan.

#1: Eat delicious foods that you love. The bottom line of French Women Don’t Get Fat: The Secret of Eating for Pleasure by Mireille Guiliano: food should be savored and enjoyed. Guiliano is right: we should continue to eat foods that we love, like chocolate and cheese—just in small portions. Deprivation diets only work for a short time. Making room for a small treat every day can help you stick to an overall-healthy eating plan for the long haul.

#2: Have some lean protein, good carbs and lots of veggies. Meals that are precisely 30 percent protein, 30 percent fat and 40 percent carbohydrates can reset your metabolism in a way that results in weight loss, reduced risk for heart disease and loads more energy. Science shows that gram for gram, protein tends to be more filling than carbohydrates or fat. Vegetables and whole grains contain fiber, which causes you to digest them more slowly than refined carbohydrates like pasta or white rice.

#3: Don’t be afraid of fat. If the Atkins diet taught us anything, it’s that following a fat-free diet isn’t always the best way to lose weight—especially if your favorite fat-free foods are big, caloric cookies and bagels. Then, the more sensible South Beach Diet came along and taught us to opt for healthy fats, like almonds and fatty fish (think: salmon and tuna), over the artery-clogging burgers and bacon that Atkins permitted. South Beach also encouraged carbohydrates that fall low on the glycemic index (i.e., they don’t cause rapid spikes and drops in your blood sugar)—vegetables and whole grains like brown rice and barley. And we all should adopt the philosophy that judicious amounts of healthy fats trump unlimited refined carbs any day.

#4: Soup can help you lose weight. Various studies show that soup is highly satisfying. People who consumed the fewest calories on days when they ate soup. Broth-based soups packed with vegetables and lean proteins or fiber-rich beans give you the biggest bang for your caloric buck.

#5: Keep an eye on sugars. Cutting added sugars is good for our health and our "bottom lines". The closer sugars are to the top of the list, the more the food contains.

You may not lose weight as quickly but you’ll keep it off longer and feel better while you’re doing it!

Eating When You're Stressed or Bored

Having a high-carb snack when you're feeling anxious will produce a tension-relieveing serotin rush. Problem is, it will be followed by a blood sugar crash that will leave you craving more.

TRY THIS: Keep a clear container on your desk. Every time you resist buying a snack, put money into a box. The growing pile of dough will be a reminder that you can overpower those urges. When you have enough money saved, use the cash to splurge on a non-food reward like a facial or a new bag.

Fruit Facts

We all know that fruits are not only refreshing and flavorful, they’re also chock-full of health-boosting fiber and various vitamins, minerals, and phytochemicals. These good carbs provide nutrients that are vital for your health and the maintenance of your body. It’s been shown that people who eat more fruits, along with vegetables, have fewer chronic diseases, including heart disease, type 2 diabetes, and certain cancers. Fruit comes in a wide variety of colors and flavors, ranging from tangy orange and yellow citrus fruits to sweet red cherries and blueberries. You can enjoy fruits as a snack, tossed in salads, on top of cereal, and even in your cooking and baking. To really maximize the benefits of these superfoods, it’s best to eat a wide variety.

While fruits are healthy, many are also high in natural sugars, which can cause swings in blood sugar that lead to hunger and cravings for more sugary and starchy foods. Some people seamlessly reintroduce fruit, while others need to carefully experiment with portion size and type of fruit to avoid reawakening their cravings. Regardless of the method that ends up working best for you, start with having fruit once a day and see how that feels.

source: southbeachdiet

Resist Temptations

Are you a junk food freak? If your family loves eating ice cream, chips, cookies, and other unhealthy (but tempting!) foods, it’s almost impossible to prevent them from reappearing in your cupboards. The solution to this unhealthy diet or should I say splurges is to create a temptation-free kitchen.

* Plan a monthly cupboard cleaning to throw away any unhealthy foods that have mysteriously sneaked back in.

* If foods are still packaged, consider bringing them into your office to give to coworkers.

* Make it clear to your family that certain unhealthy foods must not be brought into the house.

* Don’t allow yourself to succumb to impulse buys when shopping: Avoid the grocery aisles that contain chips, cookies, and other sweets. Instead, shop the perimeter of the store, where the fresh fruits and vegetables are typically sold.

Of course, temptation will be present wherever you are — whether you’re at work, a friend’s house, or on the road. Just learn how to face these temptations and try to avoid junkies as much as possible. If you can't resist, just eat in moderation-okay?

Grocery Shopping Tips

Hitting the grocery? Shop for lots of fresh, nutritious foods.

* Produce. Load your cart with a variety of fresh, nutrient-dense, fiber-rich vegetables, like spinach, zucchini, broccoli, tomatoes, carrots, and peppers. Stock up on fresh fruits too, including apples, oranges, berries, pomegranates, cantaloupe, and honeydew.

* Dairy. There are many items to choose from in the dairy aisle. For instance, eggs, part-skim ricotta cheese, and low-fat cheese are all considered excellent lean protein choices. Low-fat and fat-free milk count toward your daily dairy requirement, as do low-fat and nonfat plain yogurt and artificially sweetened low-fat and fat-free flavored yogurt.You can also find unsweetened or artificially sweetened soy milk (avoid any containing more than 4 grams of fat per 8-ounce serving) in the dairy aisle.

* Meats/Fish/Poultry. Focus your attention on lean cuts of beef and poultry, which include eye of round, ground beef (sirloin, lean, and extra-lean), tenderloin, top loin, and top round, as well as turkey and chicken breast, pork loin, and pork tenderloin. Fish and shellfish are also good choices. Get to know your fish seller — you should aim to eat fish at least twice a week. (Limit consumption of types of fish that contain high levels of methylmercury, including shark, swordfish, king mackerel, and tilefish.)

* Frozen Foods. The frozen aisle offers quick-to-cook vegetables — perfect if you're up against the clock. You can also find soy-based meat alternatives in the produce and freezer sections. Look for those that contain fewer than 6 grams of fat per 2-to-3-ounce serving. If you have a sweet tooth, try frozen fudge bars with no added sugar.

* Miscellaneous. Other foods to seek out from the middle of the store: nuts (avoid honey-roasted or sweetened varieties), canned (or pouched) light tuna fish, extra-virgin olive oil, sugar-free gelatin, vegetable juice cocktail or tomato juice, sugar-free diet sodas, and sugar-free drink mixes. you can also reintroduce whole-grain breads and crackers, brown rice, whole-wheat pasta, and low-sugar, high-fiber whole-grain cereals.

Osteoporosis and Exercise

While exercise is beneficial when you have osteoporosis, you will need to avoid some activities that put you at higher risk of injury. Skip exercises such as jogging or jumping that involve jarring, high-impact movements. This rules out many aerobics and kickboxing classes, although low-impact aerobics are safe. The same goes for classes such as yoga or Pilates, which can put the spine or joints in awkward positions, unless the class involves only movements and poses that are safe for people with osteoporosis.

You should also avoid weight-training exercises that require lifting very heavy weights or that put the spine or hips in an unsupported position. This includes many exercises that strengthen the back or abdominal muscles. They are often used inappropriately and can put stress on a weakened spine.

Do You Know?

Eating strongly coloured vegetables and fruit such as carrots and plums makes people more attractive, according to a new British study.

Researchers at St Andrews and Bristol universities studied the relationship between skin colour and attractiveness, and found people with a yellow skin hue were perceived as particularly healthy and attractive, the Grocer magazine reported.

They also established for the first time that yellow pigments, or carotenoids, from certain fruit and vegetables played a key role in producing yellowness in skin.

The link between yellowness and carotenoids opened up new strategies for encouraging young people to eat more fruit and vegetables, especially as it took just two months of increased consumption to produce visible results.

Benefits of Drinking Water

Water is indispensable to all vital functions of your body together with absorption of nutrients, eradication of waste products, temperature instruction through sweating and food digestion.

The majority people live in a state of continual dehydration without even realizing it. The accepted and most excellent preference of hydration is still water. It hydrates better than any other liquid.

To get the complete benefits of drinking water, here are 3 important facts you should think about:

1. Drink Up
8 glasses of water a day is a decent start. Preferably you should drink water to match your body's level of activity. The more active you are, the more you should drink.

2. Make It A Habit
Regularity is key. Have a tumbler of water handy in all places you go, to pace yourself and to guarantee optimum hydration throughout the day. Opt for a reusable mug or container to assist in protecting the environment.

3. Not all water is created equal.
Bottled water is a trendy choice but many do not know that it can bring about long-term adverse effects on our health and environment.

Do I Get As Good of a Workout Outside as I do on a Treadmill?

Treadmills tend to overestimate speed and distance, so your outdoor runs may be slower. To make sure you're prepared for the road, add a one-to-two-percent incline to the treadmill or increase your mileage by about 10 percent. If you've never run on an incline, be sure to ease into it, with 20-to-60-second segments.

New Year, New You

The promise of a new year sparks the desire to get healthy — at least for the first few weeks. "Most New Year’s resolutions are aimed at changing habits, and habits — even if they have disastrous consequences for the long run — are hard to change. But just because New Year's resolutions are tough to keep doesn't mean they're impossible. Start with a new approach: goal-setting that includes physical and emotional well-being, with milestones that increase your commitment as you reach them.

1. Learn To Laugh at Yourself
Laughing is one New Year's resolution that should be easy to keep — and it's good for your health. Being able to engage life positively and with spontaneity is crucial to mental and even physical health. And when we laugh, this is what we are doing." Studies have found that people who laugh a lot are at decreased risk for heart attack. So make a resolution to chuckle, giggle, or have a hearty guffaw — even at your own expense when you do something silly or embarrassing. Laughing feels much better than stressing.

2. Get Organized at Home
When you come home from a long day at work only to find a messy kitchen or a late utility bill notice in the mail, your stress level may skyrocket. So make a New Year's resolution to get better organized at home. The satisfaction and reduced stress will spill over into other areas of your life. You'll feel more on top of chores and less overwhelmed when at least one aspect of your life is in good order.

3. Schedule a Health Check up
If you've been avoiding your doctor or just haven't had the time to get a check-up, this is the year to make an appointment. A medical visit is your opportunity to ask health questions, discuss your risk factors, and catch any budding health problems early on. One study found that screening for body mass index could identify people who are obese or overweight and regular counseling about weight and health can help you lose weight — and get healthy. When you're goal-setting, add an appointment with your doctor to the list.

4. Manage Stress
We all need to regulate tension.and there are a myriad of tension-regulating behaviors ranging from extremely unhealthy to healthy. Exchanging those unhealthy behaviors for healthy ones makes for a good New Year's resolution. Activities like reading, listening to music, dancing, meditation, and yoga to manage stress and have fun. Including stress management in your goal-setting will keep you happier and healthier all year long.

5. Keep Exercising
This one's a no-brainer — and it's a New Year's resolution you've probably made before. But this year’s resolution shouldn't be just to start exercising — you need to keep exercising, day after day, year after year, to keep your mind and body healthy. Research has shown regular intensive running actually treats depression.But beyond that kind of specific benefit, exercise in general helps to manage stress and makes most people feel better and function better.

6. Commit to a Healthier Eating
Have you ever noticed how sluggish and sleepy you feel after a huge, fatty meal? If you want to feel better and be healthier this year, make a New Year's resolution to eat a healthy diet … all the time. Research is clear that a healthy diet improves physical health as well as emotional health and cognitive function. And when you're feeding your body healthy fuel, you simply feel better. Use your favorite, most delicious healthy foods and experiment with new recipes as you carry out this New Year's resolution all year long.

7. Sleep on Time
With all of your new year’s socializing and exercising, you're sure to be exhausted by the end of every day. To keep your energy level high, make sleep one of your New Year's resolutions. Studies have found that children who have regularly scheduled and healthy sleep become physically and emotionally healthier adults. Adopt good sleep practices, including setting a regular bedtime and waking up at the same time each day (yes, on weekends, too). To get good quality sleep, create a dark, quiet, and comfortable sleep environment.


source: everydayhealth

What's Your Carbs?

Training at night poses a nutritional problem: You need to eat enough to replenish your glycogen and help your muscles recover, but not so much that you gain weight.

Brown rice, sweet potatoes, whole grain pasta, and fruit are good high-carb choices packed with antioxidants. Include lean protein for muscle repair: Aim for 30 grams or about four ounces of grilled fish, chicken, lean beef, or tofu. Avoid foods that cause stomach reflux or slow digestion, which will disrupt sleep and potentially lead to weight gain, such as chocolate, mint, and other high-fat foods. Best bites after a training or workout include a turkey sandwich on whole grain bread with fruit salad and milk or whole-grain pasta topped with meat-and-tomato sauce and a side of mixed greens.