Health - Fitness - Beauty
Mediterranean Diet Plan - Daily, Monthly, Weekly Posted on 24 Mar 02:33
The Mediterranean diet depends on eating simple, whole foods as a delightful approach to lower cholesterol without the precepts of a usual diet. Rather, the Mediterranean diet concentrates on the eating and lifestyle habits regular to those living in parts of Italy, France, Greece, Spain and Portugal that encompass the Mediterranean Sea. It has been considered and noted by scores of researchers as one of the healthiest in the world.
Following this Mediterranean Diet Meal Plan can safeguard your health in an inconceivable number of ways, lessening the danger of type 2 diabetes, hypertension, depression, heart disease, corpulence, Parkinson's sickness, cancer, and more.
Individuals from the Mediterranean benefit from their diet in numerous ways, to start with, they suffer far lower levels of endless ailment, which implies they enjoy a higher life expectancy than most nations in the world. Besides, they do this by balancing work with recreation and family, they encourage physical activity, and they eat a healthy diet comprised of mostly fresh fish, lean meat, vegetables, fruits, and heart-healthy whole grains and omega fish oils.
But, beginning this program can appear to be overwhelming, particularly if you are used to an unfaltering diet of fast foods or processed foods. To bolster your healthy efforts, a meal plan is outlined underneath.
The Staple Foods of the Mediterranean Diet Include:
- Olive Oil (healthy fats)
- Vegetables and Fruits
- Seeds and Nuts
- Unrefined entire grains
Straightforward Rules for the Mediterranean Diet
Following the Mediterranean Diet can be best handled by separating foods into 5 classifications
- Daily (Eat multiple times each day.)
- Vegetables (barring starchy corn and potatoes)
- Healthy fats (olive oil and coconut oil)
- Daily (Eat at any rate once every day.)
- Legumes (beans, peas, and so on.)
- Unrefined entire grains (brown rice, steel cut oats, and so forth.)
- Weekly (Eat multiple times each week.)
- Fish (wild)
- Nuts and seeds (almonds, walnuts, and so on.)
- Monthly (Eat 3 to 4 times each month or less.)
- Organic cheese and yogurt
- Seldom (Eat only on special occasions.)
- Saturated fats from red meat and dairy products (other than natural cheese and yogurt)
- Refined sugars and desserts
- Luncheon/deli meats
Create a daily meal plan
Now you know which foods you ought to be eating routinely. You can set up your daily meal plan by taking a glance at the rundown of Mediterranean foods above and pick the items you like best. Here are 3 examples of daily meal plans to kick you off:
Breakfast: Fresh Fruit salad and yogurt
Nibble: Carrots and hummus
Lunch: Salmon Salad
Nibble: Red grapes and walnuts
Dinner: Baked halibut on a bed of chestnut rice with a side of peppers and onions cooked in olive oil
Nibble: Frozen strawberries
Breakfast: Oatmeal with blueberries
Lunch: Lentil basil soup
Nibble: Sliced bell peppers and avocado dip
Dinner: Homemade veggie pizza
Nibble: Sliced oranges
Breakfast: Fruit smoothie with or without vegan protein powder
Nibble: Granola with fruit and nuts
Lunch: Half fish salad sandwich on rye with side of split pea soup
Nibble: Celery and almond margarine
Dinner: Grilled shrimp sprinkled in olive oil, lemon juice and basil; bed of spinach and fresh tomatoes topped with feta cheddar crumbles and sunflower seeds; and side of broccoli, mozzarella cheddar and wild rice casserole
Nibble: Sliced oranges.
At Home Workouts for Men Posted on 17 Feb 22:16
Ever hear the phrase “Boys and their toys?” It seems that men's magazines, even the ones devoted to fitness, are crazy about toys. Many men's fitness magazines leave one (especially the casual reader) to believe that “toys” i.e., things like barbells, dumbbells, kettle bells, fitness machines, etc., are essential to fitness. This is not so. Anyone who has run along a sandy beach knows that one can develop leg muscles simply by doing that. There are many exercises that require no equipment, yet these exercises can deliver fantastic results, both cosmetically and health-wise. The key, which is oft-repeated and seldom listened to, it that whatever you do needs to be done on a consistent basis for it to be as effective as possible. That means developing a routine that can be followed every day.
Now, daily exercise habits are essential, but how many of us do them daily? Even the best-intentioned among us fall off the exercise track at some point, because as we grow and develop, our careers or marriages or family relationships start demanding more and more of our time, which means that we need to streamline our exercise routines. This is because if exercise routines take up too much time, they (not the job, wife, or relatives) will fall by the wayside. It being admittedly difficult to find the time to drive to the gym, go through a routine that takes an hour or more, and then make your next appointment, the best thing to do is find some exercises that don't take a lot of time, don't take a lot of equipment, and will show results with repeated use. Here are the exercises most top trainers pick as the best exercises to tone your bod, build your six-pak, and get your heart pumping!
- Squats and lunges : whether done with weights or without, these exercises will get your upper and lower legs, your abdomen, and your back going! Remember to take care to do these exercises in the proper manner to reduce the possibility of tearing the miniscus (kneecap).
- Push ups: Not enough people do this exercise, and as a result they walk around with flabby arms and chest muscles. While not an aerobic exercise, there are many different forms of pushups that can be done almost anywhere
- Walking or running up and down hills: artificial hills work as well as the natural kind. Even if you live somewhere where hills are scarce, the highways and byways in the area will offer plenty of chances for a good run up the hill. This is a great aerobic exercise with plenty of potential for change of scenery.
- Chin ups: Pull yourself up to a bar using only your hands and arm muscles. This will exercise the back as well as the arms. Women need to do this exercise also, to preserve their ability to lift common items and avoid injury. Women especially may need help for a while until they build the strength they need. Remember, everyone should be able to lift their body weight with their arms. This is called a survival tactic.
- The Plank: This exercise looks like you're taking your ease, but will help build your core muscles. It works the muscles in your abs, back arms, and legs as well as the core muscles in your abdomen!
Spending as little as 5 minutes per day practicing each of these moves will pay off tremendous dividends in increased health and attractiveness.
Full-Body Workout Routine For Women Posted on 17 Feb 20:59
The internet is full of “Full-Body Workout Routines”, or so it seems. I went to my favorite browser and found over two million results for this keyword. That's a lot of routines! The most-recommended routines are anywhere from 10-45 minutes, with 30 minutes being seen as an ideal. Also, the absolute best routines are those that you build yourself. The theory behind this, of course, is if you select the exercise, you will do it more often, and with better form as opposed to something imposed on you from another source, even including your trainer.
Of course, before beginning any new routine, you should always check with your primary physician to make sure you won't be doing yourself more harm than good.
Having said that, the most-recommended routines for full-body training are called “circuit training”. This involves doing a series of exercises, each for a brief period of time, before going on to the next. Some examples of circuit training are
- cardio: do one set of cardio exercises for 5 minutes.
- Weights: do one set of weight-lifting for each major body part (arms, legs, core, etc) for 5 minutes
- Calisthenics: do one set of calisthenics (skipping rope, etc.) for 5 minutes.
- Repeat “circuit”.
- Cool off
Each type of exercise is done for a maximum of five minutes at a time, and the pace is as intense as you can make it. The positive aspects of exercising this way are:
- it doesn't take very long
- you get an intense workout
- the variety of moves means that you can maintain your interest levels
- it's actually easier than a routine where you do the same thing day after day
This is a very flexible plan. For example there is a whole menu of aerobic exercises that can be chosen from for the cardio portion of your workout. This includes everything from exercising on a bike to running full tilt around a track. For Weights, the exercises range from free-lifting to weight-training machines which can work any muscle group needing attention. Calisthenics are many and varied, and can focus on specific areas not affected by weight-lifting or aerobic exercises.
An example of a circuit training exercise might be:
- 5 minutes “spinning”
- Weight training with machine-10 reps on each of 5 machines
- 5 minutes of jumping jacks
- repeat 1x.
The goal is to hit each major muscle group and exercise at least one “problem spot” in order to tone and trim your body. Here is another sample. This one is of a calisthenic circuit workout which uses no machinery at all: just you and the floor. This one would be a very simple routine to do at home and would be nice for those of us who are too embarrassed to exercise in a gym or outdoors.
- Warm up by running/walking in place, skipping rope, or doing jumping jacks for 5 minutes. (goal: warm your muscles and get heart pumping)
- Squats: 30 seconds to do as many as possible while maintaining good form. This means a minimum range of motion is 90 degrees. Keep your lower legs vertical and your upper legs parallel to the ground/floor. (optional 30 second rest)
- Back lunges to high knees/jump:30 seconds
- push ups (30 seconds)(optional 30 second rest)
- shoulder taps (30 seconds)
- side lunges (30 seconds)(optional 30 second rest)
- side planks (15 seconds each side)
- leg lifts (30 seconds)(optional 30 second rest)
- V-ups (30 seconds)
Jerry Seinfeld Talks About the Incredible Benefits of TM Posted on 16 Oct 04:27
Benefits of Fish Oil for Athletes (Or Anyone Else With Bones and Muscle :) Posted on 18 Aug 17:27
There is a phenomenal article about the benefits of omega 3 fish oil for athletes and we really think you should read it!
Some of the benefits Include:
Fish oil increases protein synthesis
Fish oil increases muscle strength and physical performance
Fish oil reduces exercise-induced muscle damage and delayed-onset muscle soreness
Fish oil helps to combat negative effects of intensive training on the immune system
Fish oil improves cardio-respiratory functioning
The article is FULL of references and science to back up these claims, please read it you won't be disappointed!