So you’re a healthy eating convert, and you want to start making sure all your meals are perfectly balanced. If you’re on a limited budget, though, you might have a problem.
There’s a reason why most people get too much carbohydrate and fat and too little protein: most kinds of protein are expensive. Meat and cheese, two of the best sources of protein, are also two of the priciest ingredients you can buy.
So, if you want to eat healthily on the cheap, what is the answer? Well, it might surprise you. What you need is beans.
Beans are a cheap crop, readily available in large tins for not very much at all, and yet they are an excellent source of protein, and taste good too.
There is no shortage of variety, either: you can get everything from baked beans to kidney beans to butter beans, all lined up there in the same section for you. If you’re not sure of what to do with them, find some vegetarian recipes, which tend to be very bean-heavy, and give them a try.
It can even be nice to mix together a few different kinds of beans and have a bean salad with a sauce ñ a simple side dish, but an easy way to add protein to your meal. Pasta with a dairy-based pasta sauce containing beans is an example of an ideally balanced meal, as long as you don’t overdo it with the pasta, as is rice with bean curry.
Of course, I’m not recommending that you stick to beans for your protein all the time, as you’re bound to get sick of them eventually. If you can replace meat or cheese with beans even occasionally, though, you’ll save a lot of without affecting the balance of your meal.
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Six Words to get the most out of your gym membership.
Regularly Show Up and Workout Properly
Eat and workout properly
Eat properly be patient
I will be elaborating in future posts.
There are many misconceptions regarding exercise that exist till today even with the easy access to information. I have come across countless numbers of people through our Fitness Centre that were just misinformed or thought their logic had to be true. Here are some of the most common exercise myths as well as the not-so-common facts based on current exercise research.
Exercise Myth 1. Low intensity workout burns more fat
In general, low intensity exercise has its place, if you are a person who has lead a sedentary life style then you must start here – it’s less stressful on joints and body systems . However, one should know that fat reduction depends on the total energy cost or how many calories burned during the activity. The faster you move, the more calories you use per minute. However, high-intensity exercise may be difficult to sustain in the beginning, so you may not exercise very long at this level. In such cases, it is safer and more practical to start out at a lower intensity and to gradually work your way up.
Exercise Myth 2. Spot reduction works for tighter abs or toner arms
All those crunching may have been done in vain. You will not see a nice muscle definition despite how many crunches you do because it lays hidden beneath all the layer of fat. Thus, when exercising, do not focus on a body part. Whole body exercises work better. This kind of thinking keeps a lot of people from maintaining or even starting an exercise program. Research continues to show that any exercise is better than none. For example, regular walking or gardening for as little as an hour a week has been shown to reduce the risk of heart disease.
Exercise Myth 3: Stretching will help prevent injuries
There is little evidence that stretching prevents injuries. Current research show that muscle stretching does not reduce delayed onset muscle soreness in young healthy adults. In another study, it is found that static stretching (staying in one place during stretching) lasting more than a minute can be detrimental to performance. Athletes often swing their arms and warm up before a game. That type of dynamic stretching such as high knee jogs, walking lunges can help move your muscles through different ranges of motions.
Exercise Myth 4. If You Exercise Long and Hard Enough, You Will Always Get the Results You Want.
In reality, genetics plays an important role in how people respond to exercise. Studies have shown a wide variation in how different exercisers respond to the same training program. Your development of strength, speed and endurance may be very different from that of other people you know.
Exercise Myth 5. Exercise Is One Sure Way to Lose All the Weight You Desire.
As with all responses to exercise, weight gain or loss is dependent on many factors, including dietary intake and genetics. All individuals will not lose the same amount of weight on the same exercise program. It is possible to be active and overweight. However, although exercise alone cannot guarantee your ideal weight, regular physical activity is one of the most important factors for successful long-term weight management.
Exercise Myth 6. If You Want to Lose Weight, Stay Away From Strength Training Because You Will Bulk Up.
Most exercise experts believe that cardiovascular exercise and strength training are both valuable for maintaining a healthy weight. Strength training helps maintain muscle mass, the lager the muscle the more demand it will have for energy thus decrease body fat percentage. But the notion that doing weights will on its own bulk you up on its own is like saying “I don’t want to kick a Foot ball around because I don’t want to be like the world famous football player Lionel Messi “. I remember hearing about a conversation between Arnold Schwarzenegger and a fan, Fan: ” I never want to be as big as you” Arnold: That’s ok you don’t have to worry about that happing. You would have to work out like a professional to get in that kind of shape.
Exercise Myth 7. Water Fitness Programs Are Primarily for Older People or Exercisers With Injuries.
Recent research has shown that water fitness programs can be highly challenging and effective for both improving fitness and losing weight. Even top athletes integrate water fitness workouts into their training programs.
Exercise Myth 8. The Health and Fitness Benefits of Mind-Body Exercise Like Tai Chi and Yoga Are Questionable.
Research showing the benefits of these exercises continues to grow. Tai chi and Yoga, for example, has been shown to help treat low-back pain and fibromyalgia. Improved flexibility, balance, coordination, posture, strength and stress management are just some of the potential results of mind-body exercise.
Exercise Myth 9. Overweight People Are Unlikely to Benefit Much From Exercise.
Studies show that obese people who participate in regular exercise programs have a lower risk of all-cause mortality than sedentary individuals, regardless of weight. Both men and women of all sizes and fitness levels can improve their health with modest increases in activity.
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Michael J. Homan is a Reiki Master and studies natural healthing methods such as Acupressure, Electro-Acupuncture, Reflexology, Crystal Therapy, Chinese Magnetic Cupping, has his own e-Book called 4 Step s To A Pain-FREE Back!, and has a health related web site devoted to health issues and natural healing techniques.
By Michael J. Homan
I have studied and taken courses in acupressure. Studied some on chiropractic. I also have looked into psychological issues to do with pain and medical problems. And I am also a Reiki Master.
So now that you have a little about my background, and what fuels my writing… let’s get to the real content.
I am going to condense this article for convenience since it is a combination of four major studies in themselves, but you can get my e-book or read my full articles at my web site, which is healthgrowhealthier.com.
I have found that 4 major things play an important part in your spines health.
First, there is posture. I know this is not the first time you have heard this, but it needs to be said again and again.
Posture should be noted in sitting, standing, and sleeping. Start taking note of your posture at all times. If it is not straight, then start working on fixing it.
If you sleep in a position like I have in the past, with both hands under your pillow while you lay on your side, you can pinch a nerve in your neck if your shoulder of the arm that’s up starts to relax and leans in toward your head or neck. It would be better to lay your arm of your upper hand down on your leg while one hand is under your pillow.
And if you can, buy a few different thickness pillows for throughout the night. I do not know about you, but I can not have a high, fluffy pillow when I lay on my back. But a thin pillow gives me neck ache when I lay on my side.
The second thing on our list is the flexibility of your back.
What you want to do when you notice your back goes out a lot and you experience pinched nerves, is in getting your spine back into alignment and having it flexible.
Of course if you feel a chiropractor is your best choice, by all means seek one. But think about your progress if you could align your own back when ever you needed to. It’s not all that hard!
If you are in pain at the present, put ice or heat on the spot until the pain seems to lessen.
Do NOT, under any circumstances exercise while any of your nerves are inflamed or swollen!
To get your back more flexible you might want to learn kundalini yoga. Not all yoga styles are like those you may have seen on television, where they twist themselves up. Kundalini yoga has very good and useful spinal exercises developed to help flexibility. Kundalini Yoga is also a spiritual tool to help before meditation as well.
It is very important to strengthen your back and the surrounding muscles. This is the third step to a healthy back.
Doing sit-ups is one such exercise, You do not have to do many sit-ups until you feel you can… step by step.
Take all of these things slow and at the pace of your body. Your body will let you know what it is feeling. Pain is a warning sign.
Just remember… taking pain pills is okay when you really need them. But also remember that they do not heal the problem, they only mask the warning sign, they simply stop the warning sign, but not the underlying problem.
Health is more than just eating right. One has to consider mental health, environmental, and many other factors. It is not all that easy for a doctor to diagnose the complete problem and cure it, especially if it has roots in psychological issues and has gone a long time unchecked, and became a physical problem.
The fourth and last step in back health is to start a daily stretching routine. You have
seen cats and dogs stretch when they get up, try it for yourself!
The key to back health is in keeping it actively flexible and strong, or well supported by the stomach and back muscles. You may have to find that happy medium in between like I have, being too much strength in one area will pull out another.
Each person is uniquely different in many areas. So never think what worked for someone else is going to work for you. You may have to build on someone else’s information and work it into your own, personal program.
I recommend you learn a little about acupressure as well to maintain your pain when it flares up.
I have found that I can manage pain by using acupressure, simply by putting pressure on certain areas of the body. But that is something I suggest you seek a professional for help, or look for someone who does acupuncture, or take a course in acupressure like I did.
Coconut oil does not contain toxic unsaturated oil that other oils do. It is loaded with healthy benefits that include lowering your cholesterol and your weight. If you find yourself in the 50’s and over group, should your cholesterol and weight rank higher than your retirement plan?
Coconut oil has a pleasant taste, does not go rancid (even after a year) like other oils and has health benefits instead of health detriments. Civilizations consuming coconut oil without the trans fat oils are healthier, have less colon problems, less cancer, do not battle weight loss and have less heart disease.
Coconut oil has antioxidant properties due to the lack of oxidation of the oil in the body thereby reducing the need to supplement Vitamin E that is normally used up in the oxidation process. The general studies indicate that regular consumption of coconut oil reduces cholesterol to a normal level by converting cholesterol into pregnenolone.
Ever since trans fat became a dirty food, we have looked for replacement oils that will deliver our favorite “bad” food to the table without sacrificing the good taste. It has been established that our best bet to stay healthy is to eat healthy. Eating healthy includes eliminating harmful oils and supplementing our diet with foods that includes basic building block nutrients that have eroded from our farms and gardens.
The trans fats stay in the bloodstream and eventually collect as fat in the vessels and body. Coconut oil goes straight to the liver and is converted to energy. This good oil speeds up your body’s metabolic rate, causes you to burn calories and in this manner you will loose weight.
Coconut oil has a laundry list of healthy benefits. Using coconut oil as a supplement, 3-4 tablespoonfuls a day, produces sufficient lauric acid. Lauric acid produces monolaurin. Monolaurin is a natural antiviral that kills viruses. This is a huge support to the immune system.
Cooking with coconut oil will eliminate harmful fatty chains that manifests themselves as trans fatty acids in the body. If you are reducing trans fat in your body you also raise HDL (good) cholesterol levels and lower LDL (bad) cholesterol levels in your bloodstream.
The medicinal use worldwide of coconut oil includes: supplement to prevent osteoporosis, sore throat, kidney stone dissolving, reduce swelling and for weight loss.
The results are clear, nutritionists and dieticians agree that coconut oil is one of the healthiest supplements you can consume. Civilizations that have used coconut oil are generally healthier and do not have the many western nation diseases such as heart disease, blood pressure issues, blood sugar, obesity and diabetes.
Coconut oil can be used for cooking and frying. Battle weight loss the natural way. Replace all oil such as butter, margarine, vegetable oil or shortening with coconut oil. Warmed to 76 degrees, coconut is liquid and can be used in salad dressing. You can also use it as a skin lotion. It is liquid on contact to the skin.
It may be a while before it is time to make another new years resolution. Don’t wait, for your health’s sake, make a change now that will change the quality of your life of tomorrow.
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The ancient Chinese alternative healing method called Acupuncture is now a popular and widely accepted alternative pain relief method throughout Western society. Many million of Westerners have tried this alternative therapy. It is offered in many chronic pain clinics and is covered by some insurers and managed health organisations. The Chinese therapy of acupuncture has been used for millions of years to treat a range of ailments.
Now it looks like Western medicine is getting the point. The intent of acupuncture therapy is to promote health and alleviate pain and suffering. The method by which this is accomplished, though it may seem strange and mysterious to many, has been tested over thousands of years and continues to be validated today.
The perspective from which an acupuncturist views health and sickness hinges on concepts of vital energy which they call Qi pronounced “Chi”, energy balance and energy imbalance. Just as the Western medical doctor monitors the blood flowing through blood vessels and the messages traveling via the nervous system, the acupuncturist assesses the flow and distribution of this vital energy within its pathways, known as meridians or channels. The term meridians was coined by a french man by George Soulié de Morant. The Original term was “channel”as in water channel rather than “meridians” as in around the planet. Channel as that was one of the ways in which the Emperor could communicate and give supplies to his troops and people.
The World Health Organization recommends acupuncture as an alternative pain relief for more than 40 conditions as diverse as asthma and chronic pain. The Food and Drug Administration regulates acupuncture needles as medical devices, the same as it does surgical tools and in 1997, a National Institutes of Health panel found acupuncture to be an acceptable treatment for many pain conditions, including fibromyalgia and general musculoskeletal pain.
Modern studies have revealed that acupuncture stimulates one or more of the signalling systems, which under certain circumstances, can increase the rate of healing response. This may be sufficient to cure a disease, or it might only reduce its impact (alleviate some symptoms). These findings can explain most of the clinical effects of acupuncture therapy.
It is also no surprise that some rheumatologists recommend acupuncture to be used alongside more conventional treatments. There are a few patients who even perform the acupuncture treatments on themselves.
When performed by a properly trained and licensed practitioner, acupuncture is safe and effective, free from adverse or addictive side effects. Licensed acupuncturists are trained to treat the person not the disease so quite often, a sense of relaxation and well-being occurs during and after treatments. While undergoing therapy for one ailment, other problems may resolve concurrently. This is a common side benefit that again demonstrates the value of balancing the quality and quantity of vital energy within the entire person.
Licensed acupuncturists know the human anatomy well, and insert needles in a safe fashion. The instruments used to penetrate the skin are either pre-sterilised and disposable after a single use, or disinfected and sterilised in an autoclave, as surgical and dental instruments are, after each use.
Although most evidence supporting acupuncture can be dismissed as anecdotal, trials have been done where acupuncture does show a pain relieving effect above placebo. The effect is not large, of the same magnitude as taking Aspirin or other pain relief medications, but nonetheless it’s there and cannot be ignored.
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