Category Meditation

June 26, 2023June 26, 2023 by admin

MASTERING HEALTHY THINKING: UNLEASHING THE POWER OF POSITIVE THOUGHT

Our thoughts possess an incredible influence on our overall well-being, shaping both our mental and physical health. Healthy thinking involves cultivating a positive mindset and avoiding common thinking traps that can hinder our growth and happiness. By understanding the impact of our thoughts and developing the necessary skills, we can enhance our well-being and lead more fulfilling lives.

Our thoughts are not merely fleeting ideas; they hold immense power over our emotions, behaviors, and even our bodies. Negative thoughts can trigger stress, anxiety, and depression, while positive thoughts can improve mood, boost resilience, and enhance physical health. The mind-body connection is undeniable, as research shows that optimistic thinkers tend to have stronger immune systems and lower rates of cardiovascular disease.

AVOIDING THINKING TRAPS:

To foster healthy thinking, we must first be aware of common thinking traps such as negative self-talk, catastrophizing, and overgeneralization. Negative self-talk undermines self-esteem and limits personal growth, while catastrophizing blows problems out of proportion. Overgeneralization, on the other hand, involves drawing broad negative conclusions from isolated events. By recognizing these traps, we can challenge them and replace them with more balanced and realistic thoughts.

SKILLS FOR BALANCED AND POSITIVE THINKING:

Cultivating balanced and positive thinking requires practice and the development of certain skills. Firstly, self-awareness is crucial. We must learn to observe our thoughts and identify negative patterns. Mindfulness and meditation techniques can aid in this process, allowing us to detach from negative thoughts and focus on the present moment. Additionally, reframing negative situations and practicing gratitude can help shift our perspective towards a more positive outlook. Building resilience, practicing self-compassion, and seeking support from others are also vital skills in maintaining a balanced and positive mindset.

Healthy thinking is a powerful tool that can transform our lives and according to health gurus, self-awareness has become the latest management buzzword. By understanding the impact of our thoughts and actively avoiding common thinking traps, we can unleash the potential of positive thinking. Cultivating skills such as self-awareness, reframing, gratitude, resilience, and self-compassion can empower us to navigate life’s challenges with a balanced and optimistic mindset. Let us harness the power of healthy thinking and unlock a world of enhanced well-being and personal growth.

PlantOrigin Premium Brain supplement is USDA certified organic and 100% plant based. Made in USA our liquid supplement is vegan, has no Coffee or Alcohol and has a pleasant berry flavour.

THE RIGHT CHOICE

June 16, 2020June 16, 2020 by admin

Can you take Probiotics during pregnancy?

While being pregnant can be the most exciting time of your life, pregnancy brings in a lot of changes to your body and Hormones.

Most women complain of constipation and skin problems. To tackle both these issues, a good probiotic supplement can be the answer. Many women wonder if it is safe to take probiotic during pregnancy.

According to doctors and gynecologists: yes, taking probiotics while pregnant is generally safe. However, like any medication or supplement you must always consult your health care provider or Gynecologist before starting.

Are there any benefits of Taking Probiotic during pregnancy?

According to experts some studies show that taking probiotic during pregnancy can be beneficial. Probiotics with pregnancy and lactation.

In order to support a healthy microbiome, gut and digestion incorporating a broad spectrum Probiotics can prove to be quite beneficial. By doing so most women have noted an improvement in bowel function.*

A broad-spectrum Probiotic should have helpful strains like Lactobacillus and Bifidobacterium. You can find these strains in the PlantOrigin Probiotic.

Doctors also recommend that pregnant and lactating women should also eat foods that are rich in Probiotics. A health boosting supplement like probiotic and a healthy diet can be very helpful for the mother, baby and the gut microbiome during a time when the body is going through so many pregnancy related changes.

If you suffer from allergies or skin conditions like Eczema, Taking a good probiotic supplement during pregnancy may help manage or reduce those symptoms in the child,*

Even though as of now there have been mixed results from pregnancy related studies, however, some show effective prevention of babies inheriting these conditions, while some have no effect. Even though more research is required in this area, it can be worthwhile to take a probiotic supplement during pregnancy.

Conclusion

For women who are already taking a probiotic supplement, it should be safe to continue with the supplement. Probiotics can be favourable during pregnancy for both mother and baby, but it’s best to check with your family physician, gynaecologist and/or midwife before continuing with the supplement.

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March 19, 2020March 19, 2020 by admin

THE VERY IMPRESSIVE BENEFITS OF BIOTIN (VITAMIN B 7 OR VITAMIN H) THAT WILL WANT YOU TO GET YOUR HANDS ON THIS AMAZING VITAMIN.

Biotin plays a major role in helping the human body to convert food into usable energy. Though Biotin is present in various foods, like Nuts, Legumes, Eggs, Cauliflower, Whole grains, Mushrooms, Oysters and Organ Meat, it is not possible to consume the amount of food needed to reap the benefits of Biotin. Taking a Biotin supplement is a smart way to get maximum benefits from this Vitamin. Adding a Biotin supplement to your diet will allow you to reap the benefits of this vitamin toward better overall health.

Want your hair to grow or do you yearn for thicker, lustrous hair?

The biggest benefit of Biotin is that it stimulates hair growth and makes them thick and lustrous. Biotin makes hair healthier and grow rapidly.

Healthy, Strong nails

Biotin is known for its ability to strengthen nails. According to scientists and research a Biotin supplement can thicken nails to up to 25% and decrease nail splitting and breakage. According to trial results, 91 percent of participants experience stronger and healthier nails when taking a Biotin supplement.

Glowing skin

For most people a Biotin or vitamin B 7 deficiency can result in dry, itchy skin and problems with their skin’s health condition. In most cases a Biotin supplement can give you glowing healthy skin!

Promotes fetal and child development

Biotin is especially important during pregnancy. Recent studies have shown that Biotin deficiency during pregnancy can lead to serious birth defects. Many nursing mothers are not able to provide enough Biotin to their new born babies leading to a Biotin deficiency. Doctors recommend that pregnant women should supplement their diet with an additional Biotin supplement. Expecting and new mothers should talk to their physician before starting a Biotin supplement.

Stabilizes blood sugar

For Diabetics who struggle to maintain their blood sugar level, a Biotin supplement can be most beneficial. Studies have shown that this B complex vitamin has all it takes to lower blood glucose levels in people with both Type 1 and Type 2 diabetes by stimulating the secretion of insulin.

Rebuilds Tissues

Muscles and tissues don’t last for ever, therefore, your body needs the B vitamin (also known as Vitamin H) to help rebuild your tissues and muscles especially if either of them are damaged. Biotin is one of the components that your body will need to address this issue and not only that, Biotin plays an important role in alleviating muscle and joint inflammation, aches and pains.

Assists with Cell growth

Biotin will not only make you look great, it will also regulate the formation of DNA. Cell development is crucial to good health and can be extremely critical when your cells are dividing rapidly, like they do during pregnancy. Any excess amount of the Biotin supplement is flushed out of your body and is eliminated. Therefore, your body will never accumulate a toxic reserve of this supplement and over consuming is almost impossible!

Helps to Protects your brain

Biotin can keep your brain and nervous system healthy and in good working order. The B vitamin, along with preventing dementia and memory loss can provide better concentration and will also help you keep a positive outlook. The B vitamins form a defence against cognitive and neurodegenerative disorders, hence protecting your brain.

Boosts energy and mood

One of Biotin’s primary function is this vitamin’s ability to digest and metabolize carbohydrates, proteins and fats. It synthesizes fatty acids and certain amino acids. Without Biotin our bodies cannot use the energy that your body consumes on a daily basis. This function can help avoid mood swings, fatigue or a slump in energy levels and will also help with digestion.

Supports Thyroid function

Biotin is crucial for maintaining thyroid activity and regulating your sleep cycle. This B vitamin will also regulate your hunger, energy and even pain. Therefore, if you are struggling with weight gain, can’t sleep or are fatigued, a Biotin supplement can help.

Helps to lower cholesterol

If you struggle with maintaining a healthy LDL levels, A Biotin supplement can help. Research has shown that Biotin can help lower LDL levels and increase the good cholesterol. B complex vitamins are important for reducing inflammation and plaque buildup. Consumption of Biotin can help lower the risk of a heart attack and strokes.

Aids in weight loss

Biotin will boost your metabolism and help with weight loss. The consumption of a Biotin supplement elevates your resting rate of metabolism. Since Biotin increases your metabolism rate, it can accelerate weight loss. Please keep in mind that Biotin is not a diet pill, it will help your body speed up your weight loss process as you consume a healthy diet and exercise regularly.

Most healthy people who enjoy a healthy digestive system can absorb some Biotin from their daily diet. However, those suffering from digestive disorders may not be able to absorb their daily requirement of Biotin from their diet. Especially those diagnosed with problems like leaky gut syndrome, celiac disease, Crohn’s disease will benefit most by taking a Biotin supplement.

A Biotin supplement will give healthy people an extra boost and help those who lack the daily nutrients required for healthy strong hair and nails.

PlantOrigin’s Extra Strength 15,000 Mcg Liquid Biotin is the highest strength available in the market. Our Biotin is Kosher, Alcohol free and does not contain any kind of sugar or Stevia. It is manufactured in USA in a FDA approved organic facility and contains organic ingredients. The PlantOrigin Biotin is flavoured with Organic Berry Flavouring. All you need is 15 drops daily of this amazing Vitamin to benefit from it – one bottle will give you 60 servings (2 month supply). Even though our Biotin has an amazing berry taste and can be taken neat but if you prefer, you can add it to your morning smoothie, your favourite juice or water.

For all questions and concerns you can contact our team members by e-mail or phone.

Email: hello @plantorigin.com

Phone: 1866-948-9497

To Purchase click here: http://bit.ly/2WpmLSV

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October 24, 2019October 24, 2019 by admin

ALL YOU NEED TO KNOW ABOUT PROBIOTICS AND THEIR IMPACT ON OVERALL HEALTH

With Thanksgiving and the holiday season fast approaching, give your gut some tender loving care and the gift of probiotics. It comes as no surprise that the latest buzz going on in the health industry and with scientists are the amazing and powerful benefits of probiotics. Probiotics with their ever expanding list of superpowers are in many ways beneficial for all of us. This is especially true when it comes to Probiotics for women.

Why is it that probiotics have gained tremendous popularity with the health gurus? The answer is quite simple: Probiotics help support a healthy microbiome. In other words they maintain the delicate balance of bacteria and other microorganisms in the body. A healthy microbiome plays a major role in several important body functions. It is your microbiome which is responsible for how your skin looks or how good your mental health is. Probiotics are important for your body’s immune system and much more. More than men women in particular can benefit from a healthy microbiome as it has a direct impact on their vaginal health and digestion issues. An unhealthy microbiome in women can lead to bloating, weight gain and hormonal imbalance to name a few. However, it goes without saying that probiotics supplements can provide tremendous benefits to both men and women.

WHAT ARE PROBIOTICS?

Probiotics are the good bacteria in our body. These good bacteria are tiny microorganisms that help support various aspects of overall health. The gut is home to trillions of microorganisms (more than 500 different species). Using probiotics supports a healthy microbiome and keeps this ’ecosystem’ in check.

The ‘good’ microorganisms need to stay in control and colonize in the gut. By doing so they keep bad bacteria, yeast and harmful parasites from taking over. Allowing the good microorganism to stay in control provides significant health benefits. We are aware of many of the perks of consuming probiotics and scientists and researchers are still uncovering more.

Live bacteria can be found in fermented foods like sauerkraut, miso, pickled vegetables and Kimchi. Drinks and food like yogurt, kefir and kombucha also have live bacteria. However, probiotic from food and drinks may not be enough. Therefore, Probiotic supplements are an excellent way to get the ‘good’ bacteria in your body and support a healthy microbiome.

HOW TO CHOOSE A GOOD PROBIOTIC?

When choosing a probiotic, the decision making can get a little confusing. The list of various strains on the back of the bottle can get overwhelming. A good probiotic will contain the Lactobacillus acidophilus and Bifidobacterium Lactis. A good probiotic does not need to have more strains than necessary, nor does your probiotic need more than 40 billion CFU’s. The more CFU’s the higher the price, and a higher number of CFUs is really not doing much for you. Choose a good quality probiotic that has been third party tested with the strains that will be beneficial for your gut. You don’t need an overdose of strains and CFUs. The CFU (the colony forming units) in the probiotic should be in the billions.

If you are taking a probiotic for general health, start with 30 to 40 Billion CFUs. Anything more than that then you are just paying for an overdose of strains and CFUs that you don’t need.

HOW TO CHOOSE THE PROBIOTIC THAT’S RIGHT FOR YOU.

Choosing a probiotic with multiple strains will provide you with the maximum benefit. The bacteria strain called Bifidobacterium lactis can decrease inflammation in the body, help with weight loss and reduce bloating. In Women, probiotics can help to cure and prevent bacterial vaginosis and keep the vaginal microbiome balanced and healthy. The strain called Lactobacilli is present in the vagina of women who have never suffered from a urinary tract infection.

AN IMBALANCED MICROBIOME IS RESPONSIBLE FOR WEIGHT GAIN

We all know that a healthy microbiome plays a huge part in our overall health. However, there are several factors that can disrupt the ecosystem and disrupt the delicate balance in our gut and body. Stress, too much sugar and processed food can easily throw your system off. Multi-tasking which most women are familiar with can easily create havoc in the in our body’s delicate ecosystem. Bacterial infections, parasites, yeast infections and just one course of antibiotic can mess with your gut flora for up to a year or even longer. Once the ecosystem is disrupted, both the ‘good’ and the ‘bad’ bacteria gets wiped out and upset the gut flora. Once the microbiome goes out of shape issues like allergies, autoimmune diseases, eczema, acne, mental health issues, hormonal imbalance, and gastrointestinal (GI) problems take over the body.

The good news is that regular use of a high quality probiotic supplement can get things back on track. Most of the body’s bacteria colonizes in the gut, therefore, regular use of a probiotic supplement can prevent and manage digestive issues. Several studies and scientific research has confirmed that a good probiotic supplement can influence overall health in men and women. Because a large number of bacteria colonize in the gut, it’s not at all surprising why probiotics can help to prevent and manage digestive issues. Probiotics can help prevent ulcerative colitis, Crohn’s disease, irritable bowel syndrome and much more. Taking probiotic supplement during a vacation can prevent traveler’s diarrhea.

THE STRAIN CALLED LACTOBACILLI PREVENTS THE OCCURRENCE OF A URINARY TRACT INFECTIONS.

For maximum results, both Bifidobacterium Lactis and Lactobacilli strains of bacteria have been included in the PlantOrigin Probiotic supplement. A healthy vaginal microbiome is less prone to urinary tract infections and other yeast and urogenital infections.

Regular use of probiotics promotes overall health therefore, its benefits are not limited to just your gut. A good probiotic supplement can improve mental health promote healthy skin, treat eczema, heal wounds and scars, help with anxiety, depression, chronic fatigue, treat infections and oral diseases.

According to studies and scientific research overweight men and women lost substantially more weight while on a diet and using a probiotic supplement. Those who took a probiotic supplement also continued to lose weight.

WHY TAKE A PROBIOTIC SUPPLEMENT?

Probiotics will boost your mood

Believe it or not it’s your gut that determines your mood and plays an important role for you to maintain a good mood. Incorporating probiotics in your daily routine and diet can have a deeply positive effect on your headspace. Probiotics may help alleviate depression by increasing the level of Serotonin. Serotonin is an important feel good neurotransmitter which helps your brain regulate happiness, sleep, and appetite. A balanced gut helps evoke positive feelings, relieves stress, you will sleep better, and boost your overall mood.

WHO DOESN’T WANT MORE ENERGY?

A low energy level can take a huge toll on our bodies, both mentally and physically. So why does our energy levels plummet? Several studies have linked low energy levels and chronic fatigue with an imbalanced gut. An imbalanced gut means that you do not have good gut bacteria. Regular use of a high quality probiotic supplement like the PlantOrigin Probioitic 40 Billion CFU for women and men can be the answer. Our Probiotic is shelf stable and we guarantee its potency until expiration.

Probiotic for Mental Clarity

Have you ever tried to function without a clear mind? Several scientific studies have linked gut health to mental health. Taking a Probiotic supplement may decrease symptoms of anxiety, depression, and pessimism by synthesizing neurotransmitters, reducing your body’s stress hormone known as cortisol. Probiotic can quell brain inflammation and increase focus.

Calms your digestion and reduces irritability

If you tend to experience digestive issues taking a probiotic supplement can be very helpful. Good probiotic supplement will repopulate your gut with good bacteria and regulate your microbiome. It will balance and push out the undesirable bacteria which are responsible for causing gut issues. Proper digestion will decrease discomfort and irritation.

A Probiotic Supplement can improve your immune system

Much of your immune system (70-80 percent) is located in your digestive tract. It is in your digestive tract that good bacteria team up with immune cells to boost your resistance to every day ailments and boost your resistance to harmful bacteria and toxins. Therefore, if you are feeling well and healthy, it could be an indication that your probiotic is definitely working!

THE DIFFERENCE BETWEEN PREBIOTICS AND PROBIOTICS

This must have confused some of you, read on to find out how probiotics and prebiotics are different and why we need both. Prebiotics are the food and nourishment for the good bacteria in your gut. Probiotics are the bacteria and yeast that help our body to absorb and digest nutrients and build a healthy immune system. Probiotics provide our body the ability to fight infections.

Prebiotic which is a type of fiber encourages the sustainability of healthy bacteria and, along with Probiotics promote better gut health. Therefore, a probiotic supplement without prebiotic will only do half the job. The Probiotic live cultures and Prebiotics in the PlantOrigin Probiotic supplement are proven most beneficial to help improve the immune system, aid digestion, relieve allergies, improve gut flora, support vitamin production and nutrient absorption, reduce bloating, decrease inflammation and is effective for weight loss.

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September 27, 2019September 27, 2019 by admin

The Miracle Herb

What is Turmeric?

Turmeric (Curcumin Longa) is a yellow spice and is part of the ginger family. Turmeric has been used for thousands of years in South East Asia, China and India for cooking and as a medicine for all kind of inflammations in the human body. Turmeric is still currently used for cooking, however, scientists have recently revealed its true potential. Curcumin is the key ingredient responsible for the therapeutic properties of Turmeric.

Many of us who are new to the Turmeric supplement, get confused with the term Curcuminoids and Curcumin. It is occasionally wrongly concluded that if Curcuminoids are the ones responsible for most of Turmeric’s benefit to our health then why we need Turmeric.

Curcuminoids are a family of active compounds found within Turmeric.

Turmeric is made of several curcuminoids and curcumin is a small potent and the most important Curcuminoid of Turmeric. Curcumin is the key ingredient responsible for the therapeutic properties of Turmeric.

The curcuminoids found in Turmeric include Curcumin, bisdemethoxycurcumin and dimethoxycurcumin. Curcumin is the primary curcuminoid that has been most researched and written about in clinical studies and articles. Curcumin is not only the most studied curcuminoid, it is also the most abundant curcuminoid found in Turmeric.

Most of us have heard a lot about Turmeric and we continue to read articles about Turmeric in health publications and its awesomeness. However, some of us may not be so sure how to fit this amazing herb into our daily routine.

Benefits of Turmeric

Curcumin the active compound in Turmeric has been widely researched by scientists and health care professionals for its disease fighting potential and health benefits.

Turmeric can boost your immune system

Curcumin is the most researched curcuminoid found in Turmeric. Its anti-inflammatory, anti-oxidant and antimicrobial properties make it a health promoting powerhouse. For better absorption in the blood stream, curcumin should always be taken with Bioperine (Black Pepper extract) If swallowing a capsule is not your cup of tea, you can try making this yummy smoothie which is ideal with your breakfast or anytime of the day.

Carrot Turmeric Smoothie

½ cup baby Carrots

1 ripe Banana

1 cup fresh or frozen pineapple

½ tbsp. fresh peeled ginger

Contents of 2-3 PlantOrigin Turmeric Curcumin capsules (opened up)

1 tbsp. lemon juice

1 cup unsweetened Almond milk

Add all ingredients to a high speed blender and blend until smooth, add ice or enjoy at room temperature.

Turmeric can fight free radicals

Regular use of Turmeric has shown to increase antioxidant capacity and help fight free radical damage. Getting rid of free radicals can give a tremendous boost to your immune system, brain function and cancer prevention. Regular use of Turmeric can amp up the body’s natural anti-oxidant capacity and give a boost to the body’s defence system. The antioxidants found in Turmeric can also benefit our appearance and protect the skin from free radical damage from environmental pollutants.

Turmeric eases joint pain and Arthritis

Several studies and research done by scientists have shown very promising results in the ability of Turmeric to ease joint and Arthritis pain. The anti-inflammatory properties of Turmeric are excellent for fighting all kinds of inflammation and pain management associated with Arthritis. Turmeric is also an excellent remedy for sore muscles especially in athletes.

Here I would also recommend my favourite anti-inflammatory smoothie.

Open up 2-3 PlantOrigin Turmeric curcumin capsules and blend wild Blue Berries, roasted or steamed Beets (both are rich in anti-oxidants). Enjoy after a workout or any time of the day.

Turmeric can help treat and prevent cancer

Both Turmeric and curcumin have been studied widely for the treatment and prevention of cancerous cells. Several studies have been conducted on Turmeric’s role in preventing cancer with many promising findings.

Here’s a cancer fighting plant base dish for you to enjoy.

Toss chickpeas with ginger, cinnamon, cloves, cumin, garlic and a dash of black pepper and olive oil. Roast at 350 degrees for about 15 to 20 minutes until crispy. Open up 2 – 3 capsules of PlantOrigin Turmeric Curcumin and sprinkle. Garnish with cilantro Enjoy!

Turmeric protects your heart

Scientific studies have concluded that Turmeric and Curcumin protect your heart in numerous ways. Turmeric and curcumin reduce inflammation and free radical damage. Both these herbs have also shown to improve the heart’s Endothelium function. Endothelium is a thin membrane that lines the inside of the heart and blood vessels. These cells form an interface between circulating blood into the lumen and the rest of the vessel wall. Endothelial cells also release substances that control vascular relaxation and contraction as well as enzymes that control blood clotting and immune function.

A healthy lifestyle including exercise training, regular intake of anti-oxidants and an anti-inflammatory herb like Turmeric and curcumin have beneficial effects on endothelial function and can reduce the risk of heart disease. Along with Turmeric and Curcumin a diet rich in fruits and vegetables will also benefit the endothelial function.

Turmeric for a healthy gut

Even though most of us associate Turmeric with spicy food and curry, Turmeric can treat inflammatory bowel conditions like Colitis and irritable bowel syndrome.

Turmeric can boost your mood

Curcumin’s impact on “Brain Derived Neurotrophic Factor”, also known as BDNF, has shown to have a potential use in the treatment of depression. The BDNF gene provides instructions for making a protein found in the brain and spinal cord called brain-derived neurotrophic factor (BDNF). This protein promotes the survival of neurons or nerve cells by playing a role in the growth, maturation and maintenance of these cells. Regular use of Turmeric Curcumin can reverse detrimental brain changes that occur during depression. Several studies have shown that Turmeric can boost the levels of mood regulating neurotransmitters like serotonin and dopamine.

Turmeric can stave off neurodegenerative disease

Because curcumin crosses the blood-brain barrier, several studies have shown that our brain can benefit from Turmeric’s anti-inflammatory, antioxidant benefits and help with conditions like Alzheimer’s. Regular use of Turmeric has shown to protect brain function as we age.

Turmeric improves long-term cognitive function

As discussed earlier in this article, regular use of Turmeric curcumin has proven to boost brain health by increasing healthy levels of a hormone called BDNF. Therefore, it plays a key role in the improvement of cognitive function.

Turmeric is a powerful weapon against all types of inflammation.

Inflammation in the human body is the root cause of several health disorders like metabolic syndrome, heart disease and even cancer. Inflammation in the human body has been linked to cognitive decline. Turmeric prevents the production of inflammatory genes. Turmeric’s extremely powerful anti-inflammatory properties are a powerful weapon and provide tremendous benefits.

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July 28, 2019July 28, 2019 by admin

Best exercises for your Heart

Bonus: Heart Healthy Diet ideas

Our heart is a muscle and like any other muscle it needs constant strengthening. Being physically active is the first step toward good heart health and the most effective tool for strengthening the heart muscle. Staying active will also keep your weight under control and ward of artery damage from high cholesterol, high blood sugar and high blood pressure that can lead to a stroke or a heart attack.

Our body needs different kinds of exercises to provide complete fitness. So which exercises are most beneficial for your heart? According to John Hopkin’s exercise physiologist, Kerry J. Stewart, ED.D. Aerobic exercises and resistance training is that can get your heart pumping and are important for heart health. Also according to him, “Although flexibility doesn’t contribute directly to heart health, it’s nevertheless important because it provides a good foundation for performing aerobic and strength exercises more effectively.”

How do these exercises benefit us and our heart?

Aerobic Exercises

What Can Aerobic Exercises do for you?

Improves Circulation
Lowers blood pressure
Lowers heart rate
Increases overall aerobic fitness

Aerobic exercises will also help reduce the risk of type 2 diabetes. If you are already suffering from diabetes, they will help control your blood glucose.

Ideally, 30 minutes of aerobic exercises a day, five days a week should be your target.

Examples of Aerobic exercises are:

Brisk Walking
Swimming
Running
Playing Tennis
Jumping Rope

A heart pumping exercise is recommended by doctors to improve cardiovascular health.

Resistance training (Strength Work)

How can resistance training provide cardiovascular support?

Resistance training has a more specific effect on body composition. If you are carrying a lot of body fat, (especially belly fat, which poses a great risk for heart disease) then resistance training is your ideal workout. Resistance training will help combat fat and create muscle mass. According to scientists and fitness experts, a combination of aerobic exercise and resistance workout may help raise your good cholesterol (HDL) and lower LDL (the bad cholesterol)

According to the America College of Sports and Medicine, two non-consecutive days per week of resistance training should be your target.

Examples of Resistance training:

Working out with free weights (such as hand weights, dumbbells or barbells)
Weight machines, with resistance bands
Push-ups, squats, and chin ups, which use your body weight as resistance.
Stretching, Flexibility and Balance.

Stretching and flexibility workouts will not directly contribute toward heart health. However, these exercises are beneficial for musculoskeletal health. These exercises will help you stay flexible, free of joint pain and cramps. Flexibility is what you need to be able to perform well on an aerobic exercise and resistance training.

Ideally, stretching exercises should be done daily. Before and after an exercise session should be your target.

Examples of starching:

Yoga
Tai Chi
Hot yoga

We understand that at times it can be difficult to fit exercise in your busy schedule. However, there are a lot of ways to raise your heart rate during your regular day.

Skip the escalator or elevator, take the stairs
Take a walk during your coffee break or lunch
Walk to work, however, if that is not possible park at the end of the parking lot so you have to walk further
Walk more briskly
Do your house work at a quicker pace and more often (for example vacuum more often or even daily)
Mow the yard, rake leaves, do yard work

Best foods to eat post workout

Grilled chicken with roasted vegetables
Egg omelette with Avocado spread on toast
Salmon with sweet potato
Tuna salad sandwich on whole grain bread
Tuna and crackers
Oatmeal, whey protein,
Banana and almonds
Cottage cheese and fruit

Or you can try this protein smoothie.

Green Protein and Fruit and Vegetable Smoothie

1 cup unsweetened almond milk
1 cup baby spinach, packed
Half a banana
Half pear
1 table spoon Almond butter
Protein powder
Raw honey for additional sweetness (optional)

Add unsweetened almond milk to a blender. Next add all the other ingredient and blend until smooth.

Foods you should avoid.

Sodium
Sauces – processed, canned and prepackaged foods are loaded with salt.
Saturated trans fats
Added sugar
Avoid sweetened drinks like soda energy drinks, cakes, pies and ice cream
Candy, syrups and jellies
Alcohol
Limit your alcohol intake, too much alcohol can raise blood pressure and cause weight gain

What should your diet look like? What are the foods that are good for your heart?

Everything you eat has a direct effect on your weight, hormones and the health of your organs, including your heart. A healthy diet can dramatically decrease the risk of heart disease and a stroke. A healthy diet will also keep your blood pressure and blood sugar in check.

Making healthy eating choices isn’t as hard as it sounds! Just follow the tips below for a heart healthy diet.
Choose healthy fats. Healthy fats are actually good for you and your heart.
Choose monounsaturated fats for cooking. Example of this are Olive oil and Avocado oil.
Eat more Avocados, they are a good source of monounsaturated fat.
Consuming polyunsaturated fats is also good for you. Example of these are, nuts and seeds.
Omega-3 fats found in fish like Tuna and Salmon are also a healthy choice.

In general, avoid trans-fats. These are found in processed foods and snacks. To check whether a food contains trans-fat, look for the ingredient “partially hydrogenated “in the ingredients label.

Go Whole Grain

Whole grain breads and pasta are high in fiber and complex carbohydrates. Choose whole grain instead of white bread or regular pasta for your meals.

Consume plenty of Fruits and Vegetables.

Fruits and vegetables contain fiber, vitamins and minerals that are excellent for your body.

Prepare your meats in a healthy manner.

Baking, grilling, broiling are the healthiest way to prepare meats. Remove all excess fat or skin before cooking.

Choose low fat dairy.

Go for the low fat version of yogurt, milk and cheese products.

Don’t forget beans.

Dry beans, peas and lentils are rich in proteins and fiber. It is easy to substitute meat with beans in your favourite recipe like chilli or Lasagna. Pack in as much protein as possible. Example of these are: fish, lean meat, eggs, nuts, seeds and beans.

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March 29, 2017March 29, 2017 by admin

To Yoga Or Not?

I’m sure several of you must have debated on starting a yoga routine. Many of us opt for a more rigorous exercise regimen instead of yoga simply because we want to lose weight and lose it quickly. However, yoga is now becoming the number one exercise choice. Combining yoga with a gym workout is optimal.

Yoga is essentially a spiritual discipline based on an extremely subtle science, which focuses on bringing harmony between spirit, mind and body.

According to scientists, everything in the universe is just a manifestation of the same quantum firmament. One who experiences this oneness of existence is said to be in yoga.

Yoga is believed to have started with the very birth of civilization. The science of yoga has its origin thousands of years ago, long before the first religions or belief systems were born.

Before the start of a new exercise or activity, it’s crucial to gather accurate information and answers to all our questions. So let’s begin with some important questions.

Which yoga is right for me?

First of all we need to determine the kind of workout that you desire. Do you want a strenuous, sweaty workout? Or do you want to take advantage from yoga’s restorative and healing powers. Are you looking for a spiritual experience? Or simply relief from your back pain and a desire for a more flexible body.

What are your personal needs?

Do you want personalized attention or do you prefer working out with a group? Do you work better when pushed or desire a compassionate approach? Be completely honest with yourself about plausible physical, financial, and time limitations.

It is critical to shop for a yoga style that is most suited and is perfect for your needs.

You may not even know what you’re looking for until you start trying on different yoga styles. However, after some trial and error you’ll find the yoga style that’s right for you. Pay attention to how your body feels during and after class.

The pace and level of practice should be challenging but not stressful or overburdening, and you should feel more relaxed. Also pay special attention to the emotional and mental changes that take place throughout class. You should feel inspired and look forward to the next class. The best indicator will be your desire to continue with the yoga class.

What will yoga do for you?

There are numerous benefits that are linked to regular practice of yoga. After four to six months of regular yoga practice you will notice a general improvement in your health. The most visible benefits of yoga are:

Less anxiety and a better mood

Less stress

Better control over medical conditions affected by stress

Better management of rheumatoid arthritis

Better balance and flexibility.

Less back pain

Lower blood pressure

Increased confidence

Studies have also linked yoga with improvements in the symptoms of Parkinson’s disease, carpal tunnel syndrome, multiple sclerosis, Migraines and much more.

Indulge yourself in Yoga & let it become your new passion!
“A man who never made a mistake never tried anything new”

~ Albert Einstein

in Fitness / Meditation / Yoga 0 comments

February 16, 2017February 16, 2017 by admin

4 Steps to a Perfect Meditation

Moving your attention to a single point of reference is called Meditation. In simple words it requires one to turn attention away from distractions and focus entirely on the present moment.

Meditation is not just about relaxing. Daily meditation and the ability to reach mental stillness has been proven to bring about deep changes within us. Meditation has also been known to activate your body’s natural healing powers.

Learning to meditate involves commitment and practice.

Here are 4 steps that will help you practice a perfect meditation:

Chose a comfortable place to sit down, it can be on the floor or in a chair. Keep your spine straight and relaxed. Rest your hands in your lap or by your side.
Close your eyes, and breathe deeply.
Keep your concentration on your breathing.
If you are interrupted by thoughts of the past or future, or surrounding sounds simply acknowledge them while staying focused on your breathing.

Begin with five minutes per day. With daily practice one can go up to twenty to thirty minutes.

in Fitness / Growth / Meditation / Men's Health / Women's Health / Yoga 0 comments

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