Healthy Living Magazine

1. Milk: Remember how your mother would be forcing you to have two glasses of milk every day when you were a kid? You would do it for a number of good reasons. Milk is extremely rich in calcium and also helps in burning fat. With the increasing incidence of osteoporosis and arthritis among older men, a regular intake of fat-free milk work wonders for your health is to be done. A glass of milk for breakfast, and a meeting before going to sleep, the daily diets.

2. Eggs: Eggs are the best sources of dietary protein. They are rich in choline and antioxidants that the risk of breast cancer and diseases of the eye. Although most do without because of us, the consumption of eggs of their cholesterol-inducing properties tend, we fail to realize that they are eaten in moderation actually lead to a healthy heart. With one egg per day will help strengthen the immune system and the skin and hair glow with health. Heart patients, however, it is recommended to limit their intake to two per week.

3. Avocado: Although designated as dangerous as butter fruit, the nutritional quality of fit is not wrapped in avocado cholesterol produces its namesake in anyway. Rich in vitamin E, folic acid and potassium, avocados reduce the risk of heart disease and blindness. A dollop or two salads will call not only for good taste, but will also support the inclusion of beta-carotene.

4. Olive oil: Olive oil is nothing less than a blessing when it comes to maintaining a healthy heart. With its wealth of good monounsaturated fats and antioxidants, it helps to reduce chances of cancer and Alzheimer’s. The extra virgin varieties on the market an excellent source of antioxidants are packed with rich flavor. Cooking with olive oil is not just the food tasty, but also to help in the absorption of betcarotenoids present.

5. Nuts: Although the calories are high and should be eaten in moderation, the calories in nuts come mainly from their high level of monounsaturated fatty acids, which are very good for health. Eating foods rich in these fatty acids may help reduce the bad cholesterol and reduce the risk of heart disease and stroke. And their heart benefits, nuts are also a great source of protein and are fiber, antioxidants, fatty acids and vitamins and minerals. It is worth noting that peanuts are actually legumes, and have different nutritional properties of nuts, but there are many other good options to choose from, including Brazil nuts, cashews, walnuts, pecans, pistachios and pluck.

6. Oily fish: Oily fish – like salmon, mackerel, sardines and trout – are known for their health benefits when consumed in moderation, they (two to four servings per week). They are not only a great source of vitamins and minerals – including immune-boosting vitamin A and D – but they are rich in omega-3 fatty acids. This super-healthy unsaturated fatty acids have many health benefits after they have been brought to a lowered risk of heart disease, brain damage, stroke, dementia and prostate cancer. The research results published in the British Journal of Ophthalmology also suggests that omega-3 fatty acids may affect the health of the eyes, as he will benefit the progress of age-related macular degeneration.

7. Beetroot: Beetroot is one of the latest vegetable to be celebrated as a “superfood”, and also in their reported health benefits, it is easy to see why. Several studies have suggested that drinking can of beetroot juice in the exercise to improve endurance, cholesterol and blood pressure, improve health reduce the heart and liver function, the risk of dementia and the fight against cancer. This versatile vegetable is also a good source of many vitamins and minerals, including vitamin C, which is important for tissue growth and repair, and folate, which helps reduce the risk of birth defects in unborn babies, as well as helping to prevent anemia, reduce.

8. The onion family is (part of the Allium genus) contains many foods that do wonders for our health, including onions, garlic, leeks and chives: onions. Studies have shown that both the onions and garlic can help lower cholesterol levels, while the results published in the Journal of Nutrition showed that onions may help lower blood pressure. Onions and garlic have antiviral and antibacterial properties, it can help against bacteria and diseases to fight in the body, while a study by researchers at King’s College London and the University of East Anglia found that consumption of food from the onion family could help prevent hip osteoarthritis.

9. Dark, leafy vegetables: dark, leafy vegetables like spinach, kale and watercress are automatically healthy diet for many because of the “eat your greens mantra” that was in our minds over the years, drummed associated. However, this belief in the healing power of green vegetables based, as these vegetables bursting with nutrients such as iron, calcium, potassium and vitamin C, and packed with health-promoting phytochemicals. Some of the alleged health benefits of eating your greens include lowered blood pressure, improves eye health and a lower risk of cognitive abilities.

10. Quinoa: Quinoa has only recently become widely available and known in many places, but it has quickly become popular with healthy eaters because of its great advantages of the body. Usually treated as a grain (although it’s actually a seed), quinoa can be used in place of the noodles, wheat or oats for a very nutritious meal. Quinoa, like most grains is rich in fiber, making it great for the digestive system, but perhaps its best feature is that it is one of the few plants that is high-quality protein contains all eight essential amino acids. In addition, quinoa is a great source of nutrients such as magnesium, manganese, iron, calcium, potassium and several B vitamins.

People exercise for many reasons but one of the main reasons is to lose weight. There are so many ways to exercise its hard to know what’s right for you. Any form of exercise is good however the best exercises to lose weight are the most effective exercises. To see weight loss results you need to include both cardio and strength training exercise to burn calories, burn fat, and build muscles. These exercises can be done at home or in the gym. The best workouts include these exercise that work all the major muscle groups in the body to effectively lose weight.

Walking – Walking is a great cardiovascular exercise. What’s good about it? It can be done anywhere with no equipment necessary, plus everyone knows how to walk since we do it daily to move around. Include at least 30 minutes of walking in your daily exercise routine. To make it harder increase your time, speed and incline.

Interval Training – Interval training helps to rev up your workout by increasing the intensity for a set interval. By increasing the intensity of your workout your body burns more calories from fat helping to lose weight. For example, if you start walking, add in 1-2 minute intervals of jogging or running throughout your entire routine. Your overall fitness will improve, helping you to see faster weight loss results.

Squats & Lunges – Both squats and lunges work all major muscle groups in the lower body at the same time. This is a plus because you don’t have to do separate exercises for the quadriceps, hamstrings, and gluteals. Its important to maintain good form while doing both squats and lunges to get the maximum results and to avoid the risk of injury. While doing squats keep your back straight with feet shoulder width apart. Bend at the knees while lowering your rear and keeping your knees over your ankles. With lunges keep your spine straight and your weight on your back foot. Maintain balance while lowering your back knee towards the floor without actually touching the floor.

Abdominal Crunches – Abdominal crunches help to strengthen the core muscles. It’s important to contract your abdominal muscles while pressing your back into the floor, and raising your neck, shoulders, and upper back off the floor. To help avoid arching your back raise your feet off the floor, which engages your hip flexors.

Pushups – Push-ups are a great strengthening exercise for the entire upper body. Pushups strengthen the chest, shoulders, triceps and core muscles. Remember to keep your body in a straight line from your shoulders all the way down to your feet. Keep your abdominals and glutes engaged as you lower your body down and bring it backup. For beginners, you can start with your knees on the floor. To make pushups more difficult put your feet on a stair or bench.

Bent Over Rows – Bent over rows work the opposite muscle group than pushups, the upper back and biceps. Keep your knees bent, flex forward at the hips engaging your abdominals and extend your spine. For beginners perform bent over rows without weights.