For people who are suffering from insomnia, there is nothing so important as finding a good insomnia treatment. After all, the persistent inability to sleep, the constant fatigue, and the frustration of failing to get any rest night after night takes its toll. Fortunately, there are plenty of options available for people who suffer from insomnia, and an effective insomnia treatment can be found by those who need one.
The first thing to do when looking for an insomnia treatment is to look at insomnia prevention. Eliminating caffeine in the evening hours, exercising in the early evening, avoiding television and the internet near bed time, and getting to bed early are all excellent ways to prevent insomnia before it starts. And prevention is the best way to start treatment.
Probably the best-known insomnia treatment is the classic glass of warm milk. For as long as anyone can remember, when somebody has trouble falling asleep, someone has recommended a nice glass of warm milk. The reasons for its effectiveness are still not entirely understood, but warm milk does help people fall asleep. Though it will not necessarily help someone who is suffering from chronic insomnia, it will help people who just need a little something that will help them relax enough to get to sleep.
When the insomnia is a little more stubborn, stronger methods may be necessary. There are several herbal insomnia treatments available and they can be very effective assistants when someone is having trouble falling asleep. The most common herbal treatments include ingredients such as lavender, chamomile, or valerian and they can be very effective when sleep will not come otherwise.
Another option for people who need help falling asleep is melatonin, a naturally-occurring hormone. This hormone is vital in regulating human sleep cycles and, when taken in pill form, it can help people get their insomnia under control and fall asleep when they need to fall asleep. And because it is a naturally occurring hormone in mammals, it is not as hazardous as some of the stronger insomnia treatments.
Unfortunately, some people do not respond to any of these methods and need a stronger insomnia treatment. Which means, of course, sleeping pills. Admittedly, sleeping pills are very effective. However, they also carry a risk of dependency and even addiction and should, therefore, be used sparingly. But, for people who are suffering from extreme, chronic insomnia, there is sometimes no other choice and sleeping pills are needed to finally get a good night's sleep. While it is not a method that should be taken lightly, serious insomnia sometimes require serious measures and sleeping pills are an extremely effective insomnia treatment.
Insomnia treatment is vital for people who want to start getting a good night's sleep again. And there are several treatment options available for people who are suffering from an inability to sleep, ranging from simple methods of prevention to the use of sleeping pills. But the best method is one created by sitting down with a doctor and putting together an insomnia treatment plan that tailor made for the person who is struggling with sleep.
By: George Royal
Monday, July 23, 2007
Four Ways to Lower Your Blood Pressure Without Drugs
Up to 90 percent of high blood pressure cases are thought to be caused by lifestyle habits that constrict blood vessels.
When your blood vessels are constricted tightly, your heart must work much harder to keep your blood flowing, hence the higher blood pressure.
Increasing a compound in your blood known as nitric monoxide can help to open constricted blood vessels and lower your blood pressure. Four ways to increase nitric monoxide in your blood are:
1. Aerobic exercise
2. Taking a warm bath
3. Breathing in and out through one nostril (by closing the other nostril and your mouth)
4. Eating bitter melon, which is rich in amino acids and vitamin C
( http://v.mercola.com/blogs/public_blog/Four-Ways-to-Lower-Your-Blood-Pressure-Without-Drugs-22684.aspx )
When your blood vessels are constricted tightly, your heart must work much harder to keep your blood flowing, hence the higher blood pressure.
Increasing a compound in your blood known as nitric monoxide can help to open constricted blood vessels and lower your blood pressure. Four ways to increase nitric monoxide in your blood are:
1. Aerobic exercise
2. Taking a warm bath
3. Breathing in and out through one nostril (by closing the other nostril and your mouth)
4. Eating bitter melon, which is rich in amino acids and vitamin C
( http://v.mercola.com/blogs/public_blog/Four-Ways-to-Lower-Your-Blood-Pressure-Without-Drugs-22684.aspx )
A-Z fruits and their values-part #2
Kiwifruit
Kiwis are cute and quirky. However, they're also an excellent way to give your
vitamin C and potassium intake a boost.
Kiwis are cute and quirky. However, they're also an excellent way to give your
vitamin C and potassium intake a boost.
Key benefits of kiwifruit
Kiwifruit is one of the world's most nutritious fruit and it contains very high
levels of vitamin C, potassium and chlorphyll. It contains a wealth of nutrients
and antioxidants. It has anti-cancer effects.
How much kiwifruit should you eat?
An average kiwifruit weighs 75 g. It is a very healthy fruit and can be eaten in
many different ways.
Maximizing the benefits of kiwifruit
Kiwifruit should be eaten as soon as they are ripe, and sliced just before being
eaten, as leaving them standing could decrease their vitamin C levels.
Nutritional values of kiwifruit
Calories
42
Fiber
1,6 g
Potassium
250 mg
Vitamin C
51 mg
Glycaemic Index medium
Per 100g
Lemons
Don't be shy when you sprinkle your fish with lemon. You'll just be
kick-starting your immune system in a healthy way.
Don't be shy when you sprinkle your fish with lemon. You'll just be
kick-starting your immune system in a healthy way.
Key benefits of lemons
Lemons have a very high vitamin C content. Lemons help to lower cholesterol
levels and also have anti-cancer effects, because of lemons' limonoid
phytochemicals.
How much lemons should you eat?
Lemons are low in calories, but because they are generally quite sour, they tend
to be eaten in dressings, sauces or drinks, rather than on their own. A daily
portion of citrus fruit is recommended.
Maximizing the benefits of lemons
Limonoids and limonene are found in the whole lemon û pith and peel included. It
is therefore best to make use of the whole lemon.
Nutritional values of lemons
Calories
7
Fiber
0,1 g
Potassium
130 mg
Vitamin C
36 mg
Per 100g juice
Mango
Sweet, funky and oh-so-irresistible. Find out why mangoes are a great, healthy
fruit to be addicted to.
Sweet, funky and oh-so-irresistible. Find out why mangoes are a great, healthy
fruit to be addicted to.
Key benefits of mango
Mango is thought to bring about a reduced risk of colon and cervical cancer. It
is a rich source of beta-carotene, which the body can convert to vitamin A. It
also contains beta-cryptoxanthin.
How much mango should you eat?
An average mango weighs about 150 g. They can be eaten just as is, or mixed into
fruit salads.
Maximizing the benefits of mango
As beta- cryptoxanthin is best absorbed by the body when eaten with fat, it is a
good idea to eat mangoes as part of a meal, rather than on their own.
Nutritional values of mango
Calories
57
Fibre
2,6 g
Vitamin C
37 mg
Vitamin E
1 mg
Glycaemic Index medium
Per 100g
Melons
Lower your risk for cancer and heart disease - simply make a point of snacking
more often on a tasty slice of melon.
Lower your risk for cancer and heart disease - simply make a point of snacking
more often on a tasty slice of melon.
Key benefits of melons
Melons are good sources of beat-carotene and vitamin C. They may have an
anti-clotting action on the blood. Melons are also thought to lower cancer and
heart disease risk.
How much melon should you eat?
Melons are reasonably low in calories and can be eaten freely. They also have
very high water content.
Maximizing the benefits of melons
Melons with a lighter yellow or green colour as well as watermelons contain less
vitamin C and beta-carotene than orange melons do.
Nutritional values of melons
Calories
35
Per 100g
Orange
Right, so you know oranges are great for vitamin C. But did you know that citrus
fruits can improve blood circulation?
Right, so you know oranges are great for vitamin C. But did you know that citrus
fruits can improve blood circulation?
Key benefits of oranges
All citrus fruit are excellent sources of Vitamin C, which helps to maintain the
body's defense. Flavonoids are found in oranges. These are thought to reduce the
risk of some cancers. Citrus fruits can improve blood circulation and lower
blood cholesterol levels.
How much oranges should you eat?
These can be eaten freely. Two or three citrus fruits can provide the body with
20 percent of its daily potassium requirements.
Maximising the benefits of oranges
Citrus fruits are best eaten peeled and raw. This is more beneficial than
drinking fruit juice. It is important also to eat the skin around the segments.
Nutritional values of oranges
Calories
20
Vitamin C
24 mg
Fibre
0,9 mg
Folate
18 mcg
Carbohydrate
9 g
Starch
0
Sugars
9 g
Glycaemic Index high
Per 100g
Papaya
Go for the tropical and the exotic. Buy a papaya next time you're at your grocer
- and increase your beta-carotene intake.
Go for the tropical and the exotic. Buy a papaya next time you're at your grocer
- and increase your beta-carotene intake.
Key benefits of papaya
Papaya is thought to bring about a reduced risk of colon and cervical cancer. It
is a rich source of beta-carotene, which the body can convert to vitamin A. It
also contains beta-cryptoxanthin.
How much papaya should you eat?
Papaya can be eaten just as is, or mixed into fruit salads.
Maximising the benefits of papaya
As beta- cryptoxanthin is best absorbed by the body when eaten with fat, it is a
good idea to eat papaya as part of a meal, rather than on their own.
Nutritional values of papaya
Calories
57
Vitamin C
37 mg
Fibre
2,6 mg
Vitamin E
1 mg
Per 100g
Peaches
Struggling with constipation? Try including more fresh peaches in your diet -
they have a gentle laxative effect.
Struggling with constipation? Try including more fresh peaches in your diet -
they have a gentle laxative effect.
Key benefits of peaches
Peaches are low in calories and one 100 g peach provides almost three quarters
of the daily vitamin C requirement. The fruit has a gentle laxative effect.
Peaches are also rich in iron and potassium.
How many peaches should you eat?
Fresh peaches are low in calories and can be eaten freely. If canned in syrup,
however, their calorie counts increase significantly.
Maximizing the benefits of peaches
Weight for weight, dried peaches contain six time the calories of fresh peaches.
It must also be remembered that when peaches are canned, they lose 80 percent of
their vitamin C content.
Nutritional values of peaches
Calories
43
Per 100g
Pear
Fresh, juiced, or dry - pears make a healthy, sweet treat. Up your antioxidant
intake with this popular fruit.
Fresh, juiced, or dry - pears make a healthy, sweet treat. Up your antioxidant
intake with this popular fruit.
Key benefits of pears
Pears are very unlikely to trigger allergic reactions, so can be used in
exclusion diets. They contain hydroxycinnamic acids, which act as antioxidants.
How much pears should you eat?
Pears make good energy-boosting snacks and a medium pear weighs about 160 g.
They are reasonably low in calories and can be eaten quite freely.
Maximizing the benefits of pears
Eat pear with the skin, not just for the fiber, but also because chlorogenic
acid tends to accumulate in pear skin.
Nutritional values of pears
Calories
59
Fiber
2,2 g
Potassium
150 mg
Vitamin C
6 mg
Per 100g
Pineapple
Pineapples are great for cocktails. But there's more to it. These fruit can also
aid digestion and possibly thwart infections.
Pineapples are great for cocktails. But there's more to it. These fruit can also
aid digestion and possibly thwart infections.
Key benefits of pineapples
Pineapples are a source of vitamin C and potassium. Pineapples may also have
anti-inflammatory effects. It contains the enzyme bromelain, which is thought to
aid digestion. Pineapple reduces blood-clotting and could also help to remove
plaque from arterial walls.
How much pineapple should you eat?
Pineapple is healthy and should be eaten often. A thick slice weighs around 80
g.
Maximizing the benefits of pineapples
Cooked pineapple loses its bromelain, so it is best eaten fresh. Tinned
pineapple also has a very high sugar content.
Nutritional values of pineapples
Calories
41
Potassium
160 mg
Vitamin C
12 mg
Fibre
1,2 g
Per 100 g
Plums and prunes
Plums and prunes aren't just for the old and constipated. Their strong
antioxidant properties give them celebrity status.
Plums and prunes aren't just for the old and constipated. Their strong
antioxidant properties give them celebrity status.
Key benefits of plums
Plums and prunes have a high antioxidant ability and offer a high level of
defence against free radicals. They are also a source of both iron and potassium
and also contain vitamin E. Prunes are also known for their laxative effect and
are a good source of fibre.
How much plums should you eat?
Three small plums or prunes equals one portion of fruit.
Maximising the benefits of plums
Both fresh and dried plums offer antioxidant benefits.
Nutritional values of plums
Calories
36
Potassium
240 mg
Fibre
1,6g
Per 100 g
Strawberry
Being the only fruit that wears its seeds on the outside, the strawberry has a
right to be a little cheeky. Find out more.
Being the only fruit that wears its seeds on the outside, the strawberry has a
right to be a little cheeky. Find out more.
Key benefits of strawberries
Strawberries raise the antioxidant levels in the body and are also a rich source
of vitamin C. The ellagic acid they contain appear to inhibit the growth of
tumours. They are also a good source of salicylic acid.
How many strawberries should you eat?
Strawberries can be eaten freely as they are very low in calories.
Maximizing the benefits of strawberries
Strawberries should be eaten when fresh, as their antioxidant values as well as
their vitamin C content drops the longer they are kept.
---------------
Nutritional values of strawberries
Calories
27
Vitamin C
77 mg
Folate
20 mcg
Fibre
1,1g
Per 100 g
Kiwis are cute and quirky. However, they're also an excellent way to give your
vitamin C and potassium intake a boost.
Kiwis are cute and quirky. However, they're also an excellent way to give your
vitamin C and potassium intake a boost.
Key benefits of kiwifruit
Kiwifruit is one of the world's most nutritious fruit and it contains very high
levels of vitamin C, potassium and chlorphyll. It contains a wealth of nutrients
and antioxidants. It has anti-cancer effects.
How much kiwifruit should you eat?
An average kiwifruit weighs 75 g. It is a very healthy fruit and can be eaten in
many different ways.
Maximizing the benefits of kiwifruit
Kiwifruit should be eaten as soon as they are ripe, and sliced just before being
eaten, as leaving them standing could decrease their vitamin C levels.
Nutritional values of kiwifruit
Calories
42
Fiber
1,6 g
Potassium
250 mg
Vitamin C
51 mg
Glycaemic Index medium
Per 100g
Lemons
Don't be shy when you sprinkle your fish with lemon. You'll just be
kick-starting your immune system in a healthy way.
Don't be shy when you sprinkle your fish with lemon. You'll just be
kick-starting your immune system in a healthy way.
Key benefits of lemons
Lemons have a very high vitamin C content. Lemons help to lower cholesterol
levels and also have anti-cancer effects, because of lemons' limonoid
phytochemicals.
How much lemons should you eat?
Lemons are low in calories, but because they are generally quite sour, they tend
to be eaten in dressings, sauces or drinks, rather than on their own. A daily
portion of citrus fruit is recommended.
Maximizing the benefits of lemons
Limonoids and limonene are found in the whole lemon û pith and peel included. It
is therefore best to make use of the whole lemon.
Nutritional values of lemons
Calories
7
Fiber
0,1 g
Potassium
130 mg
Vitamin C
36 mg
Per 100g juice
Mango
Sweet, funky and oh-so-irresistible. Find out why mangoes are a great, healthy
fruit to be addicted to.
Sweet, funky and oh-so-irresistible. Find out why mangoes are a great, healthy
fruit to be addicted to.
Key benefits of mango
Mango is thought to bring about a reduced risk of colon and cervical cancer. It
is a rich source of beta-carotene, which the body can convert to vitamin A. It
also contains beta-cryptoxanthin.
How much mango should you eat?
An average mango weighs about 150 g. They can be eaten just as is, or mixed into
fruit salads.
Maximizing the benefits of mango
As beta- cryptoxanthin is best absorbed by the body when eaten with fat, it is a
good idea to eat mangoes as part of a meal, rather than on their own.
Nutritional values of mango
Calories
57
Fibre
2,6 g
Vitamin C
37 mg
Vitamin E
1 mg
Glycaemic Index medium
Per 100g
Melons
Lower your risk for cancer and heart disease - simply make a point of snacking
more often on a tasty slice of melon.
Lower your risk for cancer and heart disease - simply make a point of snacking
more often on a tasty slice of melon.
Key benefits of melons
Melons are good sources of beat-carotene and vitamin C. They may have an
anti-clotting action on the blood. Melons are also thought to lower cancer and
heart disease risk.
How much melon should you eat?
Melons are reasonably low in calories and can be eaten freely. They also have
very high water content.
Maximizing the benefits of melons
Melons with a lighter yellow or green colour as well as watermelons contain less
vitamin C and beta-carotene than orange melons do.
Nutritional values of melons
Calories
35
Per 100g
Orange
Right, so you know oranges are great for vitamin C. But did you know that citrus
fruits can improve blood circulation?
Right, so you know oranges are great for vitamin C. But did you know that citrus
fruits can improve blood circulation?
Key benefits of oranges
All citrus fruit are excellent sources of Vitamin C, which helps to maintain the
body's defense. Flavonoids are found in oranges. These are thought to reduce the
risk of some cancers. Citrus fruits can improve blood circulation and lower
blood cholesterol levels.
How much oranges should you eat?
These can be eaten freely. Two or three citrus fruits can provide the body with
20 percent of its daily potassium requirements.
Maximising the benefits of oranges
Citrus fruits are best eaten peeled and raw. This is more beneficial than
drinking fruit juice. It is important also to eat the skin around the segments.
Nutritional values of oranges
Calories
20
Vitamin C
24 mg
Fibre
0,9 mg
Folate
18 mcg
Carbohydrate
9 g
Starch
0
Sugars
9 g
Glycaemic Index high
Per 100g
Papaya
Go for the tropical and the exotic. Buy a papaya next time you're at your grocer
- and increase your beta-carotene intake.
Go for the tropical and the exotic. Buy a papaya next time you're at your grocer
- and increase your beta-carotene intake.
Key benefits of papaya
Papaya is thought to bring about a reduced risk of colon and cervical cancer. It
is a rich source of beta-carotene, which the body can convert to vitamin A. It
also contains beta-cryptoxanthin.
How much papaya should you eat?
Papaya can be eaten just as is, or mixed into fruit salads.
Maximising the benefits of papaya
As beta- cryptoxanthin is best absorbed by the body when eaten with fat, it is a
good idea to eat papaya as part of a meal, rather than on their own.
Nutritional values of papaya
Calories
57
Vitamin C
37 mg
Fibre
2,6 mg
Vitamin E
1 mg
Per 100g
Peaches
Struggling with constipation? Try including more fresh peaches in your diet -
they have a gentle laxative effect.
Struggling with constipation? Try including more fresh peaches in your diet -
they have a gentle laxative effect.
Key benefits of peaches
Peaches are low in calories and one 100 g peach provides almost three quarters
of the daily vitamin C requirement. The fruit has a gentle laxative effect.
Peaches are also rich in iron and potassium.
How many peaches should you eat?
Fresh peaches are low in calories and can be eaten freely. If canned in syrup,
however, their calorie counts increase significantly.
Maximizing the benefits of peaches
Weight for weight, dried peaches contain six time the calories of fresh peaches.
It must also be remembered that when peaches are canned, they lose 80 percent of
their vitamin C content.
Nutritional values of peaches
Calories
43
Per 100g
Pear
Fresh, juiced, or dry - pears make a healthy, sweet treat. Up your antioxidant
intake with this popular fruit.
Fresh, juiced, or dry - pears make a healthy, sweet treat. Up your antioxidant
intake with this popular fruit.
Key benefits of pears
Pears are very unlikely to trigger allergic reactions, so can be used in
exclusion diets. They contain hydroxycinnamic acids, which act as antioxidants.
How much pears should you eat?
Pears make good energy-boosting snacks and a medium pear weighs about 160 g.
They are reasonably low in calories and can be eaten quite freely.
Maximizing the benefits of pears
Eat pear with the skin, not just for the fiber, but also because chlorogenic
acid tends to accumulate in pear skin.
Nutritional values of pears
Calories
59
Fiber
2,2 g
Potassium
150 mg
Vitamin C
6 mg
Per 100g
Pineapple
Pineapples are great for cocktails. But there's more to it. These fruit can also
aid digestion and possibly thwart infections.
Pineapples are great for cocktails. But there's more to it. These fruit can also
aid digestion and possibly thwart infections.
Key benefits of pineapples
Pineapples are a source of vitamin C and potassium. Pineapples may also have
anti-inflammatory effects. It contains the enzyme bromelain, which is thought to
aid digestion. Pineapple reduces blood-clotting and could also help to remove
plaque from arterial walls.
How much pineapple should you eat?
Pineapple is healthy and should be eaten often. A thick slice weighs around 80
g.
Maximizing the benefits of pineapples
Cooked pineapple loses its bromelain, so it is best eaten fresh. Tinned
pineapple also has a very high sugar content.
Nutritional values of pineapples
Calories
41
Potassium
160 mg
Vitamin C
12 mg
Fibre
1,2 g
Per 100 g
Plums and prunes
Plums and prunes aren't just for the old and constipated. Their strong
antioxidant properties give them celebrity status.
Plums and prunes aren't just for the old and constipated. Their strong
antioxidant properties give them celebrity status.
Key benefits of plums
Plums and prunes have a high antioxidant ability and offer a high level of
defence against free radicals. They are also a source of both iron and potassium
and also contain vitamin E. Prunes are also known for their laxative effect and
are a good source of fibre.
How much plums should you eat?
Three small plums or prunes equals one portion of fruit.
Maximising the benefits of plums
Both fresh and dried plums offer antioxidant benefits.
Nutritional values of plums
Calories
36
Potassium
240 mg
Fibre
1,6g
Per 100 g
Strawberry
Being the only fruit that wears its seeds on the outside, the strawberry has a
right to be a little cheeky. Find out more.
Being the only fruit that wears its seeds on the outside, the strawberry has a
right to be a little cheeky. Find out more.
Key benefits of strawberries
Strawberries raise the antioxidant levels in the body and are also a rich source
of vitamin C. The ellagic acid they contain appear to inhibit the growth of
tumours. They are also a good source of salicylic acid.
How many strawberries should you eat?
Strawberries can be eaten freely as they are very low in calories.
Maximizing the benefits of strawberries
Strawberries should be eaten when fresh, as their antioxidant values as well as
their vitamin C content drops the longer they are kept.
---------------
Nutritional values of strawberries
Calories
27
Vitamin C
77 mg
Folate
20 mcg
Fibre
1,1g
Per 100 g
A-Z fruits and their values-part #1
Apple
Apples, known as a cleansing food, contain fibre, antioxidants and fruit
flavonoids. This fruit is also a source of vitamin C.
Apples, known as a cleansing food, contain fibre, antioxidants and fruit
flavonoids. This fruit is also a source of vitamin C.
Apples, known as a cleansing food, contain fibre, antioxidants and fruit
flavonoids. This fruit is also a source of vitamin C.
Key benefits of apples
Apples, known as a cleansing food, contain fibre, antioxidants and fruit
flavonoids. The most important of the flavonoids contained in apples is
quercetin, which has anti-inflammatory as well as anti-cancer actions. Apples
contain vitamin C as well û more so in green apples than in red ones. Apples can
reduce blood cholesterol levels, counter constipation and diarrhoea, help joint
problems and help prevent diseases in general. How much apples should you eat?
Apples can be eaten freely, but more than two or three a day does not increase
the health benefits. Large quantities of apple juice can encourage tooth decay
and diarrhoea.
Maximising the benefits of apples
Apples are best eaten raw, as cooking them can reduce the flavonoids by as much
as 70 percent into the cooking water. It is also a good idea to eat the apple
unpeeled as flavonoids are contained in or near the skin.
Nutritional values of apple
Calories
57
Fibre
1,8 g
Potassium
120 mg
Vitamin C
10 mg
Vitamin E
0,6 mg
Quantities per 100 g
Appricot
An apricot, with its fat, juicy, bright-coloured flesh, is rich in the
antioxidant beta-carotene as well as iron and potassium.
An apricot, with its fat, juicy, bright-coloured flesh, is rich in the
antioxidant beta-carotene as well as iron and potassium.
Key benefits of apricots
Apricots are rich in the antioxidant beta-carotene and rich in iron and
potassium. It can help regulate blood pressure and is also high in soluble
fibre, which helps maintain regular bowel function.
How much apricots should you eat?
Dried or fresh apricots can be eaten freely. A handful of dried apricots
supplies one fifth of an adult's daily potassium needs and between 10 and 20
percent of an adult's iron needs.
Maximising the benefits of apricots
Dried apricots should be eaten with foods that are rich in Vitamin C so that
iron absorption can be increased.
Nutritional values of apricots
Calories
188
Carotenes
323 mcg
Fat
1 g
Fibre
8 g
Iron
4 mg
Potassium
1880 mg
Carbohydrates
37 g
Starch
0
Sugars
37 g
Protein
4 g
Glycaemic index high
100 g Dried apricots
Avocado
The avo is a natural source of monounsaturated fat, which makes it a
heart-healthy food package. And it's delicious!
The avo is a natural source of monounsaturated fat, which makes it a
heart-healthy food package. And it's delicious!
Key benefits of avocado
Avocados reduce cholesterol and so reduce the risk of atherosclerosis. They also
have antioxidant ability and contain both vitamins E, C and B6, as well as
potassium.
How much avocado should you eat?
Intake of avocados should be moderate, as they are high in calories. A whole
avocado weighs about 130g and has about 240 calories.
Maximising the benefits fo avocado
Avocado is a natural source of monounsaturated fat, which makes it a
heart-healthy food package. Alpha-carotene is best absorbed with some fat, as is
vitamin E.
Nutritional values of avocado
Calories
190
Potassium
450 mg
Fibre
3,4g
Vitamin E
3,2mg
Per 100 g raw
Banana
Bananas are great, no-fuss snacks. They're also packed with goodness and are
great sources of potassium and vitamin B6.
Bananas are great, no-fuss snacks. They're also packed with goodness and are
great sources of potassium and vitamin B6.
Key benefits of bananas
Bananas are a good source of both potassium and vitamin B6. They not only help
to maintain bowel health, but are also good energy-boosting snacks. As bananas
ripen, their starch is converted into sugar. Bananas help to maintain blood
sugar levels and it is also a fruit which is easily digested.
How much banana should you eat?
Bananas can be eaten freely, within limits. A banana weighing 100 g contains
about 62 calories. It must be remembered that dried bananas are a more
concentrated source of nutrients than plain bananas.
Maximising the benefits of banana
Fresh, ripe bananas are a very good source of fruit sugars and can give a quick
energy boost.
Nutritional values of banana
Calories
62
Potassium
270 mg
Vitamin B6
0.19 mg
Vitamin C
7 mg
Niacin
0.5 g
Per 100g ready-to-eat, weighed with the skin
BlackBerry
Blackberries are a good, low-fat source of vitamin E. These sexy berries also
make fantastic, healthy dessert treats.
Blackberries are a good, low-fat source of vitamin E. These sexy berries also
make fantastic, healthy dessert treats.
Key benefits of blackberries
Blackberries are a good low fat source of vitamin E and it helps to fight
infection. It also contains salcylate, which is thought to lower the chance of
heart risk. It also contains vitamin C, phenolic acids and folate.
How much blackberries should you eat?
Blackberries can be eaten in many forms, from juice to desert or just fresh.
Maximising the benefits of blackberries
Blackberries are best eaten fresh, but the cooked variety still contains high
quantities of vitamin E.
Nutritional values of blackberries
Calories
25
Fibre
3,1 g
Folate
34 g
Vitamin E
2,4 mg
Per 100g serving
Blackcurrants
Did you know that blackcurrants have a high vitamin C content û 4 times as much
as oranges of equivalent weight?
Did you know that blackcurrants have a high vitamin C content û 4 times as much
as oranges of equivalent weight?
Key benefits of blackcurrants
Blackcurrants have a high vitamin C content û four times as much as oranges of
an equivalent weight. They are rich in antioxidants and flavonoids and help to
relieve inflammation as well as urinary tract infections. It is also a good
source of potassium.
How much blackcurrants should you eat?
Blackcurrants can be eaten freely, either raw, or cooked. Blackcurrant juice
often contains very little fruit.
Maximising the benefits of blackcurrants
Blackcurrants in all forms work as antioxidants, as anti-inflammatory and
theanthocyanin flavonoids counter the bacteria that cause food poisoning and
urinary tract infections.
Nutritional values of blackcurrants
Calories
28
Carotenes
100 mcg
Fiber
3,6 g
Iron
1,3 mg
Potassium
370 mg
Vitamin C
200 mg
Vitamin E
1 mg
Per 100g uncooked serving
Blueberry
Blueberries have many health benefits, including the highest antioxidant ability
of all fresh fruit. And they're great in puddings.
Blueberries have many health benefits, including the highest antioxidant ability
of all fresh fruit. And they're great in puddings.
Key benefits of blueberries
Blueberries have many health benefits, including the highest antioxidant ability
of all fresh fruit. They also have effective anti-inflammatory, anti-blood
clotting and antibacterial effects. In the past they were often used to combat
diarrhea and food poisoning. They are also thought to have anti-ageing
properties.
How much blueberries should you eat
About thirty berries per day (65 g) is considered beneficial.
Maximizing the benefits of blueberries
Blueberries are not sour and can be eaten raw, so preserving their vitamin C
content. Lightly cooked fruit retain their therapeutic properties.
Nutritional values of blueberries
Calories
30
B vitamins
Good range
Fiber
1,8 g
Vitamin C
17 mg
Per 100g uncooked serving
Cherry
Suffer from gout? Cherries are believed to relieve this painful condition if
eaten daily. But that's not all they're good for.
Suffer from gout? Cherries are believed to relieve this painful condition if
eaten daily. But that's not all they're good for.
Key benefits of cherries
Cherries contain the powerful antioxidant anthocyadin. Cherries are believed to
relieve gout if at least 225 g are eaten daily. They are also thought to have a
mild laxative action.
Maximizing the benefits of cherries
Although fresh cherries have a very short season, cherries that have been
bottled, canned or cooked seem to retain their beneficial qualities.
Nutritional values of cherries
Calories
39
Potassium
170 mg
Vitamin C
9 mg
Carbohydrates
12 g
Starch
0
Sugars
12 g
Protein
1 g
Fat
< 1 g
Glycaemic index low
Per 100g fresh
Cranberry
The cranberry can be considered a "super food", because of its strong
anti-inflammatory mechanism in the body.
The cranberry can be considered a "super food", because of its strong
anti-inflammatory mechanism in the body.
Key benefits of cranberries
Cranberries may reduce bladder infections. They also help to maintain a healthy
heart and also may have anti-inflammatory benefits, as they have anti-fungal and
antiviral properties. It is also thought that small amounts of cranberries may
benefit kidney stone sufferers. The condensed tannins in cranberries have strong
antioxidant properties.
How much cranberries should you eat?
To combat urinary tract infections, 300 ml of cranberry juice can be drunk
daily.
Maximizing the benefits of cranberries
Condensed tannins which are found in cranberries are not destroyed in cooking.
These tannins are powerful antioxidants.
Nutritional values of cranberries
Calories
15
Fiber
3
Iron
0,7 mg
Vitamin C
13 g
Per 100g raw
Figs
Nothing like a sweet, ripe fig in summer, right? Find out why these decadent
fruits are also fantastic health boosters.
Nothing like a sweet, ripe fig in summer, right? Find out why these decadent
fruits are also fantastic health boosters.
Key benefits of figs
Dried or semi-dried figs are a good snack with which to increase energy and
raise blood sugar levels quickly. They are also known for their laxative
properties. It is thought that they also have cancer-discouraging action.
How much figs should you eat?
As figs are very high in sugar content, not too many of them should be eaten.
Maximizing the benefits of figs
Figs can be eaten fresh, dried or semi-dried. Figs are a source of potassium,
calcium, iron and magnesium.
Nutritional values of figs
Carbohydrate
53 g
Starch
0
Sugars
53 g
Protein
4 g
Fat
2 g
Glycaemic index high
Per 100g raw
Grapefruit
Did you know that grapefruit is best eaten when fresh and chilled as this
maximises its vitamin C content? Learn more.
Did you know that grapefruit is best eaten when fresh and chilled as this
maximises its vitamin C content? Learn more.
Key benefits of grapefruit
All citrus fruit are excellent sources of Vitamin C, which helps to maintain the
body's defenses. The flavonoid narigenin is found in grapefruit. It is thought
to reduce the risk of some cancers. Grapefruit can improve blood circulation and
lower blood cholesterol levels.
How much grapefruit should you eat?
Citrus fruit can be eaten freely. Two or three citrus fruits can provide the
body with 20 percent of its potassium requirements.
Maximising the benefits of grapefruit
Grapefruit is best eaten peeled and raw. This is more beneficial than grapefruit
juice. It is important also to eat the skin around the segments. Grapefruit is
best eaten when fresh and chilled as this maximizes its vitamin C content.
Nutritional values of grapefruit
Calories
20
Vitamin C
24 mg
Fiber
0,9 mg
Foliate
18 mcg
Carbohydrate
9 g
Starch
0
Sugars
9 g
Glycaemic Index high
Per 100g
Grapes
Grapes are not only good for wine making. Both red and black grapes also contain
powerful antioxidants.
Grapes are not only good for wine making. Both red and black grapes also contain
powerful antioxidants.
Key benefits of grapes
Both red and black grapes contain powerful antioxidants and resveratrol, which
helps to prevent both the narrowing and hardening of the arteries. Ellagic acid,
which has anti-cancer properties, is also contained in grapes. They do, however,
have very high sugar content.
How much grapes should you eat?
Grapes have many health benefits, but have a high sugar content and should
therefore be eaten in moderation.
Maximizing the benefits of grapes
Grapes are a good source of potassium.
Nutritional values of grapes
Calories
60
Carbohydrate
15 g
Starch
0
Sugars
15 g
Protein
<1g
Fat
<1 g
Glycaemic Index medium
Per 100g
Apples, known as a cleansing food, contain fibre, antioxidants and fruit
flavonoids. This fruit is also a source of vitamin C.
Apples, known as a cleansing food, contain fibre, antioxidants and fruit
flavonoids. This fruit is also a source of vitamin C.
Apples, known as a cleansing food, contain fibre, antioxidants and fruit
flavonoids. This fruit is also a source of vitamin C.
Key benefits of apples
Apples, known as a cleansing food, contain fibre, antioxidants and fruit
flavonoids. The most important of the flavonoids contained in apples is
quercetin, which has anti-inflammatory as well as anti-cancer actions. Apples
contain vitamin C as well û more so in green apples than in red ones. Apples can
reduce blood cholesterol levels, counter constipation and diarrhoea, help joint
problems and help prevent diseases in general. How much apples should you eat?
Apples can be eaten freely, but more than two or three a day does not increase
the health benefits. Large quantities of apple juice can encourage tooth decay
and diarrhoea.
Maximising the benefits of apples
Apples are best eaten raw, as cooking them can reduce the flavonoids by as much
as 70 percent into the cooking water. It is also a good idea to eat the apple
unpeeled as flavonoids are contained in or near the skin.
Nutritional values of apple
Calories
57
Fibre
1,8 g
Potassium
120 mg
Vitamin C
10 mg
Vitamin E
0,6 mg
Quantities per 100 g
Appricot
An apricot, with its fat, juicy, bright-coloured flesh, is rich in the
antioxidant beta-carotene as well as iron and potassium.
An apricot, with its fat, juicy, bright-coloured flesh, is rich in the
antioxidant beta-carotene as well as iron and potassium.
Key benefits of apricots
Apricots are rich in the antioxidant beta-carotene and rich in iron and
potassium. It can help regulate blood pressure and is also high in soluble
fibre, which helps maintain regular bowel function.
How much apricots should you eat?
Dried or fresh apricots can be eaten freely. A handful of dried apricots
supplies one fifth of an adult's daily potassium needs and between 10 and 20
percent of an adult's iron needs.
Maximising the benefits of apricots
Dried apricots should be eaten with foods that are rich in Vitamin C so that
iron absorption can be increased.
Nutritional values of apricots
Calories
188
Carotenes
323 mcg
Fat
1 g
Fibre
8 g
Iron
4 mg
Potassium
1880 mg
Carbohydrates
37 g
Starch
0
Sugars
37 g
Protein
4 g
Glycaemic index high
100 g Dried apricots
Avocado
The avo is a natural source of monounsaturated fat, which makes it a
heart-healthy food package. And it's delicious!
The avo is a natural source of monounsaturated fat, which makes it a
heart-healthy food package. And it's delicious!
Key benefits of avocado
Avocados reduce cholesterol and so reduce the risk of atherosclerosis. They also
have antioxidant ability and contain both vitamins E, C and B6, as well as
potassium.
How much avocado should you eat?
Intake of avocados should be moderate, as they are high in calories. A whole
avocado weighs about 130g and has about 240 calories.
Maximising the benefits fo avocado
Avocado is a natural source of monounsaturated fat, which makes it a
heart-healthy food package. Alpha-carotene is best absorbed with some fat, as is
vitamin E.
Nutritional values of avocado
Calories
190
Potassium
450 mg
Fibre
3,4g
Vitamin E
3,2mg
Per 100 g raw
Banana
Bananas are great, no-fuss snacks. They're also packed with goodness and are
great sources of potassium and vitamin B6.
Bananas are great, no-fuss snacks. They're also packed with goodness and are
great sources of potassium and vitamin B6.
Key benefits of bananas
Bananas are a good source of both potassium and vitamin B6. They not only help
to maintain bowel health, but are also good energy-boosting snacks. As bananas
ripen, their starch is converted into sugar. Bananas help to maintain blood
sugar levels and it is also a fruit which is easily digested.
How much banana should you eat?
Bananas can be eaten freely, within limits. A banana weighing 100 g contains
about 62 calories. It must be remembered that dried bananas are a more
concentrated source of nutrients than plain bananas.
Maximising the benefits of banana
Fresh, ripe bananas are a very good source of fruit sugars and can give a quick
energy boost.
Nutritional values of banana
Calories
62
Potassium
270 mg
Vitamin B6
0.19 mg
Vitamin C
7 mg
Niacin
0.5 g
Per 100g ready-to-eat, weighed with the skin
BlackBerry
Blackberries are a good, low-fat source of vitamin E. These sexy berries also
make fantastic, healthy dessert treats.
Blackberries are a good, low-fat source of vitamin E. These sexy berries also
make fantastic, healthy dessert treats.
Key benefits of blackberries
Blackberries are a good low fat source of vitamin E and it helps to fight
infection. It also contains salcylate, which is thought to lower the chance of
heart risk. It also contains vitamin C, phenolic acids and folate.
How much blackberries should you eat?
Blackberries can be eaten in many forms, from juice to desert or just fresh.
Maximising the benefits of blackberries
Blackberries are best eaten fresh, but the cooked variety still contains high
quantities of vitamin E.
Nutritional values of blackberries
Calories
25
Fibre
3,1 g
Folate
34 g
Vitamin E
2,4 mg
Per 100g serving
Blackcurrants
Did you know that blackcurrants have a high vitamin C content û 4 times as much
as oranges of equivalent weight?
Did you know that blackcurrants have a high vitamin C content û 4 times as much
as oranges of equivalent weight?
Key benefits of blackcurrants
Blackcurrants have a high vitamin C content û four times as much as oranges of
an equivalent weight. They are rich in antioxidants and flavonoids and help to
relieve inflammation as well as urinary tract infections. It is also a good
source of potassium.
How much blackcurrants should you eat?
Blackcurrants can be eaten freely, either raw, or cooked. Blackcurrant juice
often contains very little fruit.
Maximising the benefits of blackcurrants
Blackcurrants in all forms work as antioxidants, as anti-inflammatory and
theanthocyanin flavonoids counter the bacteria that cause food poisoning and
urinary tract infections.
Nutritional values of blackcurrants
Calories
28
Carotenes
100 mcg
Fiber
3,6 g
Iron
1,3 mg
Potassium
370 mg
Vitamin C
200 mg
Vitamin E
1 mg
Per 100g uncooked serving
Blueberry
Blueberries have many health benefits, including the highest antioxidant ability
of all fresh fruit. And they're great in puddings.
Blueberries have many health benefits, including the highest antioxidant ability
of all fresh fruit. And they're great in puddings.
Key benefits of blueberries
Blueberries have many health benefits, including the highest antioxidant ability
of all fresh fruit. They also have effective anti-inflammatory, anti-blood
clotting and antibacterial effects. In the past they were often used to combat
diarrhea and food poisoning. They are also thought to have anti-ageing
properties.
How much blueberries should you eat
About thirty berries per day (65 g) is considered beneficial.
Maximizing the benefits of blueberries
Blueberries are not sour and can be eaten raw, so preserving their vitamin C
content. Lightly cooked fruit retain their therapeutic properties.
Nutritional values of blueberries
Calories
30
B vitamins
Good range
Fiber
1,8 g
Vitamin C
17 mg
Per 100g uncooked serving
Cherry
Suffer from gout? Cherries are believed to relieve this painful condition if
eaten daily. But that's not all they're good for.
Suffer from gout? Cherries are believed to relieve this painful condition if
eaten daily. But that's not all they're good for.
Key benefits of cherries
Cherries contain the powerful antioxidant anthocyadin. Cherries are believed to
relieve gout if at least 225 g are eaten daily. They are also thought to have a
mild laxative action.
Maximizing the benefits of cherries
Although fresh cherries have a very short season, cherries that have been
bottled, canned or cooked seem to retain their beneficial qualities.
Nutritional values of cherries
Calories
39
Potassium
170 mg
Vitamin C
9 mg
Carbohydrates
12 g
Starch
0
Sugars
12 g
Protein
1 g
Fat
< 1 g
Glycaemic index low
Per 100g fresh
Cranberry
The cranberry can be considered a "super food", because of its strong
anti-inflammatory mechanism in the body.
The cranberry can be considered a "super food", because of its strong
anti-inflammatory mechanism in the body.
Key benefits of cranberries
Cranberries may reduce bladder infections. They also help to maintain a healthy
heart and also may have anti-inflammatory benefits, as they have anti-fungal and
antiviral properties. It is also thought that small amounts of cranberries may
benefit kidney stone sufferers. The condensed tannins in cranberries have strong
antioxidant properties.
How much cranberries should you eat?
To combat urinary tract infections, 300 ml of cranberry juice can be drunk
daily.
Maximizing the benefits of cranberries
Condensed tannins which are found in cranberries are not destroyed in cooking.
These tannins are powerful antioxidants.
Nutritional values of cranberries
Calories
15
Fiber
3
Iron
0,7 mg
Vitamin C
13 g
Per 100g raw
Figs
Nothing like a sweet, ripe fig in summer, right? Find out why these decadent
fruits are also fantastic health boosters.
Nothing like a sweet, ripe fig in summer, right? Find out why these decadent
fruits are also fantastic health boosters.
Key benefits of figs
Dried or semi-dried figs are a good snack with which to increase energy and
raise blood sugar levels quickly. They are also known for their laxative
properties. It is thought that they also have cancer-discouraging action.
How much figs should you eat?
As figs are very high in sugar content, not too many of them should be eaten.
Maximizing the benefits of figs
Figs can be eaten fresh, dried or semi-dried. Figs are a source of potassium,
calcium, iron and magnesium.
Nutritional values of figs
Carbohydrate
53 g
Starch
0
Sugars
53 g
Protein
4 g
Fat
2 g
Glycaemic index high
Per 100g raw
Grapefruit
Did you know that grapefruit is best eaten when fresh and chilled as this
maximises its vitamin C content? Learn more.
Did you know that grapefruit is best eaten when fresh and chilled as this
maximises its vitamin C content? Learn more.
Key benefits of grapefruit
All citrus fruit are excellent sources of Vitamin C, which helps to maintain the
body's defenses. The flavonoid narigenin is found in grapefruit. It is thought
to reduce the risk of some cancers. Grapefruit can improve blood circulation and
lower blood cholesterol levels.
How much grapefruit should you eat?
Citrus fruit can be eaten freely. Two or three citrus fruits can provide the
body with 20 percent of its potassium requirements.
Maximising the benefits of grapefruit
Grapefruit is best eaten peeled and raw. This is more beneficial than grapefruit
juice. It is important also to eat the skin around the segments. Grapefruit is
best eaten when fresh and chilled as this maximizes its vitamin C content.
Nutritional values of grapefruit
Calories
20
Vitamin C
24 mg
Fiber
0,9 mg
Foliate
18 mcg
Carbohydrate
9 g
Starch
0
Sugars
9 g
Glycaemic Index high
Per 100g
Grapes
Grapes are not only good for wine making. Both red and black grapes also contain
powerful antioxidants.
Grapes are not only good for wine making. Both red and black grapes also contain
powerful antioxidants.
Key benefits of grapes
Both red and black grapes contain powerful antioxidants and resveratrol, which
helps to prevent both the narrowing and hardening of the arteries. Ellagic acid,
which has anti-cancer properties, is also contained in grapes. They do, however,
have very high sugar content.
How much grapes should you eat?
Grapes have many health benefits, but have a high sugar content and should
therefore be eaten in moderation.
Maximizing the benefits of grapes
Grapes are a good source of potassium.
Nutritional values of grapes
Calories
60
Carbohydrate
15 g
Starch
0
Sugars
15 g
Protein
<1g
Fat
<1 g
Glycaemic Index medium
Per 100g
~Summer masks for skin~
For normal skin. Take 2-3 plums, clean from peel and knead. Add ½ tea-spoon of sour cream and 1 tea-spoon of starch. Mix everything and put on the face and neck for 20-30 minutes. Then wash with warm water.
For normal and grease skin. Make juice from one peach. Add some milk and 1 table-spoon of oatmeal. Mix everything and put on the face for 20-30 minutes. Then wash with cold water. Here is another variant of this mask. Knead one peach and add 1 tea-spoon of starch or oat flour. Put mask on the face for 20 minutes and then wash with warm water.
For dry skin. Knead 1 peach and add some camomile infusion. Put on the face for 20 minutes and then wash with warm water. Nourishing lotion for dry skin is made from melon. Make juice from some layers of melon. Mix 1 table-spoon of juice with the same amount of boiled milk and mineral water. Clean face and neck with melon lotion twice a day. I want to remind that melon contains vitamin A, which is responsible for beauty and youth of skin. Also melon lotion has whitening effect.
For grease skin and skin with acne I recommend tomato mask. Put on the face layers of tomatoes with beaten white of egg. And clean acne face skin with mixture of tomato juice and glycerin.
For any type of skin. Make juice from melon. You need 2 table-spoons of melon juice. Mix 100 gram of semolina with 1 egg yolks (beaten). Add 2 tea-spoons of honey, ½ tea-spoon of salt and finally 2 table-spoons of melon juice. Put the mask on the face and neck for 15-20 minutes. This mask nourishes, refreshes, moistens and smoothes skin.
For normal and grease skin. Make juice from one peach. Add some milk and 1 table-spoon of oatmeal. Mix everything and put on the face for 20-30 minutes. Then wash with cold water. Here is another variant of this mask. Knead one peach and add 1 tea-spoon of starch or oat flour. Put mask on the face for 20 minutes and then wash with warm water.
For dry skin. Knead 1 peach and add some camomile infusion. Put on the face for 20 minutes and then wash with warm water. Nourishing lotion for dry skin is made from melon. Make juice from some layers of melon. Mix 1 table-spoon of juice with the same amount of boiled milk and mineral water. Clean face and neck with melon lotion twice a day. I want to remind that melon contains vitamin A, which is responsible for beauty and youth of skin. Also melon lotion has whitening effect.
For grease skin and skin with acne I recommend tomato mask. Put on the face layers of tomatoes with beaten white of egg. And clean acne face skin with mixture of tomato juice and glycerin.
For any type of skin. Make juice from melon. You need 2 table-spoons of melon juice. Mix 100 gram of semolina with 1 egg yolks (beaten). Add 2 tea-spoons of honey, ½ tea-spoon of salt and finally 2 table-spoons of melon juice. Put the mask on the face and neck for 15-20 minutes. This mask nourishes, refreshes, moistens and smoothes skin.
FACTS ABOUT YOUR BRAIN:
Women are twice as likely to be diagnosed with depression than men in the United States.
The human brain has about 100,000,000,000 (100 billion) neurons.
From all the oxygen that a human breathes, twenty percent goes to the brain.
People who ride on roller coasters have a higher chance of having a blood clot in the brain.
Once a human reaches the age of 35, he/she will start losing approximately 7,000 brain cells a day. The cells will never be replaced.
It is not possible to tickle yourself. The cerebellum, a part of the brain, warns the rest of the brain that you are about to tickle yourself. Since your brain knows this, it ignores the resulting sensation.
A women from Berlin Germany has had 3,110 gallstones taken out of her gall bladder.
In America, the most common mental illness is Anxiety Disorders.
Your brain is 80% water.
Your brain is move active and thinks more at night than during the day.
The human brain has about 100,000,000,000 (100 billion) neurons.
From all the oxygen that a human breathes, twenty percent goes to the brain.
People who ride on roller coasters have a higher chance of having a blood clot in the brain.
Once a human reaches the age of 35, he/she will start losing approximately 7,000 brain cells a day. The cells will never be replaced.
It is not possible to tickle yourself. The cerebellum, a part of the brain, warns the rest of the brain that you are about to tickle yourself. Since your brain knows this, it ignores the resulting sensation.
A women from Berlin Germany has had 3,110 gallstones taken out of her gall bladder.
In America, the most common mental illness is Anxiety Disorders.
Your brain is 80% water.
Your brain is move active and thinks more at night than during the day.
Interesting facts about BODY
1 ) HEART beats 1,03,689 times.
2 ) LUNGS respire 23,045 times.
3 ) BLOOD flows 16,80,000 miles.
4 ) NAILS grow 0.00007 inches
5 ) HAIR grows 0.01715 inches
6 ) Take 2.9 pounds WATER (including all liquids)
7 ) Take of 3.25 pounds FOOD.
8 ) Breathe 438 cubic feet AIR.
9) Lose 85.60, BODY TEMPERATURE.
10 ) Produce 1.43 pints SWEAT.
11 ) Speak 4,800 WORDS.
12 ) During SLEEP move 25.4 times
2 ) LUNGS respire 23,045 times.
3 ) BLOOD flows 16,80,000 miles.
4 ) NAILS grow 0.00007 inches
5 ) HAIR grows 0.01715 inches
6 ) Take 2.9 pounds WATER (including all liquids)
7 ) Take of 3.25 pounds FOOD.
8 ) Breathe 438 cubic feet AIR.
9) Lose 85.60, BODY TEMPERATURE.
10 ) Produce 1.43 pints SWEAT.
11 ) Speak 4,800 WORDS.
12 ) During SLEEP move 25.4 times
BRAIN DAMAGING Habit's are due to the following factors:
BRAIN DAMAGING Habit's are due to the following factors:
1. No Breakfast :
People who do not take breakfast are going to have a lower blood sugar level.
This leads to an insufficient supply of nutrients to the brain causing brain degeneration.
2. Overeating :
It causes hardening of the brain arteries, leading to a decrease in mental power.
3. Smoking :
It causes multiple brain shrinkage and may lead to Alzheimer disease.
4. High Sugar consumption :
Too much sugar will interrupt the absorption of proteins and nutrients causing malnutrition and may interfere with brain development.
5. Air Pollution :
The brain is the largest oxygen consumer in our body.
Inhaling polluted air decreases the supply of oxygen to the brain, bringing about a decrease in brain efficiency.
6. Sleep Deprivation :
Sleep allows our brain to rest. Long term deprivation from sleep will accelerate the death of brain cells.
7. Head covered while sleeping :
Sleeping with the head covered increases the concentration of carbon dioxide and decrease concentration of oxygen that may lead to brain damaging effects.
8. Working your brain during illness :
Working hard or studying with sickness may lead to a decrease in effectiveness of the brain as well as damage the brain.
9. Lacking in stimulating thoughts :
Thinking is the best way to train our brain, lacking in brain stimulation thoughts may cause brain shrinkage.
10. Talking Rarely :
Intellectual conversations will promote the efficiency of the brain
The main causes of liver damage are :
1. Sleeping too late and waking up too late are main cause.
2. Not urinating in the morning.
3. Too much eating.
4. Skipping breakfast.
5. Consuming too much medication.
6. Consuming too much preservatives, additives, food coloring, and artificial sweetener.
7. Consuming unhealthy cooking oil. As much as possible reduce cooking oil use when frying, which includes even the best cooking oils like olive oil.
Do not consume fried foods when you are tired, except if the body is very fit.
8. Consuming raw (overly done) foods also add to the burden of liver.
Veggies should be eaten raw or cooked 3-5 parts.
Fried veggies should be finished in one sitting, do not store.
We should prevent this without necessarily spending more.
We just have to adopt a good daily lifestyle and eating habits. Maintaining good eating habits and time condition are very important for our bodies to absorb and get rid of unnecessary chemicals .
1. No Breakfast :
People who do not take breakfast are going to have a lower blood sugar level.
This leads to an insufficient supply of nutrients to the brain causing brain degeneration.
2. Overeating :
It causes hardening of the brain arteries, leading to a decrease in mental power.
3. Smoking :
It causes multiple brain shrinkage and may lead to Alzheimer disease.
4. High Sugar consumption :
Too much sugar will interrupt the absorption of proteins and nutrients causing malnutrition and may interfere with brain development.
5. Air Pollution :
The brain is the largest oxygen consumer in our body.
Inhaling polluted air decreases the supply of oxygen to the brain, bringing about a decrease in brain efficiency.
6. Sleep Deprivation :
Sleep allows our brain to rest. Long term deprivation from sleep will accelerate the death of brain cells.
7. Head covered while sleeping :
Sleeping with the head covered increases the concentration of carbon dioxide and decrease concentration of oxygen that may lead to brain damaging effects.
8. Working your brain during illness :
Working hard or studying with sickness may lead to a decrease in effectiveness of the brain as well as damage the brain.
9. Lacking in stimulating thoughts :
Thinking is the best way to train our brain, lacking in brain stimulation thoughts may cause brain shrinkage.
10. Talking Rarely :
Intellectual conversations will promote the efficiency of the brain
The main causes of liver damage are :
1. Sleeping too late and waking up too late are main cause.
2. Not urinating in the morning.
3. Too much eating.
4. Skipping breakfast.
5. Consuming too much medication.
6. Consuming too much preservatives, additives, food coloring, and artificial sweetener.
7. Consuming unhealthy cooking oil. As much as possible reduce cooking oil use when frying, which includes even the best cooking oils like olive oil.
Do not consume fried foods when you are tired, except if the body is very fit.
8. Consuming raw (overly done) foods also add to the burden of liver.
Veggies should be eaten raw or cooked 3-5 parts.
Fried veggies should be finished in one sitting, do not store.
We should prevent this without necessarily spending more.
We just have to adopt a good daily lifestyle and eating habits. Maintaining good eating habits and time condition are very important for our bodies to absorb and get rid of unnecessary chemicals .
Holistic Health Tips
Holistic Health Tips
DAY 1
Well begun is half done. Eat a healthy, balanced diet. Cut out all starchy foods like white bread, pasta, potatoes to reduce calorie intake. Look out for a tip on fruits tomorrow.
DAY 2
Today is Day 2 of your program. Avoid fruits like bananas, chickoos, grapes & mangoes. Have the whole fruit instead of the juice. Tip on healthy snacking tomorrow.
DAY 3
Snack on salad vegetables with dips, home-roasted kurmuras, bhel, non-buttered popcorn, dry fruits, sprouts. Get fit while you work. More tomorrow.
DAY 4
Incorporate exercise within your work-schedule. Take the stairs instead of the elevator. Park your car a short distance from the office & walk. Moderate changes tomorrow.
DAY 5
Don't revamp eating habits over-night. Begin to remedy excesses with moderate changes that can result in lifelong healthy eating habits. Look out for hot tips on cold beverages.
DAY 6
Have beverages like soya milk, vegetables or fruit juices, natural water, aloe vera juice. Cut down on tea, coffee & aerated waters. Swim & stay trim. More tomorrow.
DAY 7
Swimming is a complete work-out that burns calories without pounding your joints. Mickey Mehta can teach you to befriend water & swim in less than 24 hours. Vedic diets tomorrow.
DAY 8
Have vedic diets which are completely vegetarian with lots of fruits and vegetable juices, sprouts and hot water with ginger and honey. Tomorrow learn about importance of colour in food.
DAY 9
Red and orange foods stimulate the nervous system. Green foods balance the body's acid and alkaline levels. Purple foods are soothing. Holistic health in a nutshell tomorrow.
DAY 10
Continue eating natural, fresh, unprocessed foods & abstain from alcohol & nicotine. Take a brisk walk daily for 30 minutes. You will feel lighter on your feet & brighter in your head.
DAY 11
Hope you are progressing well. Have a lot of fruits. They are free from colours, preservatives and emulsifiers. Avoid bananas, grapes, chickoos & mangoes. Befriend water tomorrow.
DAY 12
Drink 2 litres of water daily. A glass of water can take the edge of hunger for 15-20 minutes. By drinking water instead of colas, coffee & shakes, you can dodge hundreds of calories.
DAY 13
Herbs like tulsi, wheat grass, aloe vera, ginseng bolster immunity and suppress infections. Garlic of a powerful natural antibiotic. Ginger has anti-infective abilities.
DAY 14
Have a fist of nuts instead of high calorie snacks. Nuts are high in unsaturated fat which is beneficial for blood cholesterol. They have adequate amounts of proteins and minerals.
DAY 15
Dinner should always be light and free of all carbohydrates. Finish dinner at least 3-4 hours before you sleep. Have soups and salads. The health benefits of vegan diets tomorrow.
DAY 16
Vegan diets eliminate meat, dairy products and eggs. Substitute soya milk for cow's milk. Kicking meat helps cut the risk of cancer, obesity, diabetes and heart disease.
DAY 17
Make very gradual changes in your diet. There are no 'superfoods' and don't expect to revamp your eating habits overnight. Begin to remedy excesses with moderate changes.
DAY 18
Instead of eating 3 meals a day, have 4-5 small meals. Eat every 3-4 hours to regularize blood sugar levels. Never skip meals especially breakfast. Don't eat while watching TV.
DAY 19
The glycemic index of foods influences blood sugar after a meal. Eat foods with low GI that is slow carbohydrates like wholemeal bread / pasta, boiled potatoes, unpolished rise.
DAY 20
Cut down on hidden salts. Avoid sauces, ketch-up, chips, papads, pickles, canned & tinned foods as these contain a lot of salt. The health benefits of soya tomorrow.
DAY 21
Soya contains phytoestrogens that help prevent breast and ovarian cancers. Soya milk is a good substitute for other high-protein drinks. Have tofu instead of paneer.
DAY 22
Bananas are good for hypertensives as they are high in potassium and low in sodium. They are rich in fibre and restore normal bowel movement. They provide instant energy.
DAY 23
Cut down on alcohol and aerated waters as they provide only empty calories. A better choice would be vegetable juices, coconut water, herbal teas and unsweetened fruit juices.
DAY 24
Physical activity helps to distress. People often over-eat to overcome feelings of boredom, depression, anxiety. Exercise releases endorphins or feel-good hormones.
DAY 25
Curb the use of oil in cooking. Use no more than 1 tables-spoon oil in the entire day. Switch over rice-brand oil. Cook in non-stick woks Grill, sauté & bake instead of deep-frying.
DAY 26
Cut down on non-vegetarian foods. They cause obesity, heart disease & colon cancers. Avoid red meats & organ meats. Cut out all the visible fat from the meat. Have egg whites & fish.
DAY 27
Small tips go a long way in reducing weight. Eat in small plates and eat slowly. Put your fork down after every bite. No second helpings. Stop eating before you are completely full.
DAY 28
Use garlic as it has immune enhancing compounds that inactivate carcinogens in the liver. It lowers the risk of stomach and colon cancers. Use it in salads, sauces, marinades.
DAY 29
Limit salt intake to less than 2,500 mg a day. Have rock salt instead of the regular salt. Throw the salt-shaker away to limit the salt intake. Use lime instead with your food.
DAY 30
Hope you had a healthy month. These changes in diet and lifestyle have to be incorporated on a life-long basis to show results & to reap benefits.
DAY 31
Fad diets come and go. Vedic 'satvic' diets are here to stay. Foods consumed in their unaltered state deliver energy to the body. Face the right direction & become thinner tomorrow.
DAY 32
Our bodies are influenced by the forces of the cosmos. To combat weight gain face East while exercising. This increases the metabolic rate. Rotate your neck and limbs clockwise.
DAY 33
Get active and start moving. Jogging, walking, yoga, pilates & aerobics releases endorphins and helps relieve stress. Splash your way to fitness tomorrow.
DAY 34
Aqua aerobics improves muscle tone. It is kind to the ligaments and facilitates strength to injured joints and muscles. Breathe well to improve mental health.
DAY 35
To improve mental clarity breathe consciously. If you are confused, take a few deep breaths. When faced with anxiety breathe deeply and confidence will be regained.
DAY 36
A well-balanced diet sufficient in calcium, proteins, vitamins and minerals mask signs of ageing. Consume fruits and vegetable juices. Benefits of vegan diets tomorrow.
DAY 37
Vegan diets which eliminate meat, eggs and dairy products reduce the risk of illness. They cut the risk of obesity, diabetes and cancer. Replace cow's milk by soya milk.
DAY 38
Choose foods that are alive like fresh fruits, veggies, sprouts, seeds, nuts, herbs and roots. These positively influence your body and mind, harnessing the thought processes.
DAY 39
Get rid of body heat by having lots of cucumber juice with mint or coriander leaves. Avoid spices and drink lots of coconut water. Tips on soothing frayed nerves tomorrow.
DAY 40
Eat plenty of fruits and vegetables to soothe frayed nerves. For effective temper control breathe consciously. When you are about to get angry, take a few deep breathes.
DAY 41
Say 'no' to second helpings. Never take another helping of the same. Eat something else that is much healthier and lighter. The truth about fibre tomorrow.
DAY 42
Avoid too much fibre as that can cause bloating and flatulence. Have lot of water along with a high fibre diet as it helps in forming a bulk. Increase fibre intake gradually.
DAY 43
Stay away from any abuses to the body like smoking, drinking, drugs, non-vegetarian food and dairy products. Your body stays healthy if kept unabused. Generate energy tomorrow.
Day 44
Do generative things like working out, creating more cells, generating and liberating energy, aligning your chakras and your 3 selves - mind, body and soul.
DAY 45
The benefits of vegetarianism helps at mental and spiritual levels. It helps strengthen the body, mind and spirit. Turn vegetarian today. Look out for tips on yoga tomorrow.
DAY 46
Practice yoga regularly. It's a holistic practice that tones and invigorates the whole body. It helps create a balance of mind, body and spirit. Health benefits of soya tomorrow.
DAY 47
Consume for soya which is a good high protein substitute to meat. It contains phytoestrogens that help to prevent breast and ovarian cancers. Go natural tomorrow.
DAY 48
Eat foods that are simple, fresh and unprocessed. They are preservative free, free from mood-altering chemicals. This enhances mental, physical and spiritual health.
DAY 49
Replace garnishes like cheese and cream with lemon juice. Lemon juice with warm water first thing in the morning is a healthy way to start the day. Tips on staying active tomorrow.
DAY 50
Stay as active as possible. Incorporate as much physical activity as you possibly can. It helps beat stress, controls your appetite and keeps your weight in check.
DAY 51
Avoid refined sugar. Sugar-rich diets cause sagging of skin as sugar damages collagen. Have citrus fruits rich in vitamin C, a collagen booster. It keeps the skin looking young.
DAY 52
As a rule avoid foods that are white in colour. That includes sugar, rice, pasta, bread and maida. Switch to whole-wheat options like brown or red rice, whole-wheat pasta & bread.
DAY 53
Never starve in order to lose weight. Starvation results in the body storing more fat. Instead eat healthy and in moderation. The truth about anti-oxidants tomorrow.
DAY 54
Eat foods that are rich in anti-oxidants like spinach, tomatoes, papaya. They delay the signs of ageing and also protect your eyes. Some practical diet tips tomorrow.
DAY 55
Follow a few practical diet tips which go a long way in aiding weight loss. Put your fork down after every bite. Eat in small plates and do not eat in front of the television.
DAY 56
Pilates is a challenging mind-body experience. It helps tone muscles, improve posture, provides flexibility and harmonises the mind and body. Practice pilates regularly.
DAY 57
Drink 2-3 litres of clean and pure water which is enriched with natural minerals. This improves circulation and also purifies, cleanses and detoxifies the digestive system.
DAY 58
Completely avoid aerated waters and colas from your diet. They have only empty calories and do not provide any nutrients to the body. They also deplete the bones of calcium.
DAY 59
Start the day with suryanamaskar (sun salutation). 1 set of suryanamaskar provides a complete body stretch. If this set is done more than once it is a good cardio exercise.
DAY 60
Practice meditation regularly. It helps relieve stress, rejuvenates you and helps improve your focus. It helps soothe frayed nerves and helps create harmony.
DAY 1
Well begun is half done. Eat a healthy, balanced diet. Cut out all starchy foods like white bread, pasta, potatoes to reduce calorie intake. Look out for a tip on fruits tomorrow.
DAY 2
Today is Day 2 of your program. Avoid fruits like bananas, chickoos, grapes & mangoes. Have the whole fruit instead of the juice. Tip on healthy snacking tomorrow.
DAY 3
Snack on salad vegetables with dips, home-roasted kurmuras, bhel, non-buttered popcorn, dry fruits, sprouts. Get fit while you work. More tomorrow.
DAY 4
Incorporate exercise within your work-schedule. Take the stairs instead of the elevator. Park your car a short distance from the office & walk. Moderate changes tomorrow.
DAY 5
Don't revamp eating habits over-night. Begin to remedy excesses with moderate changes that can result in lifelong healthy eating habits. Look out for hot tips on cold beverages.
DAY 6
Have beverages like soya milk, vegetables or fruit juices, natural water, aloe vera juice. Cut down on tea, coffee & aerated waters. Swim & stay trim. More tomorrow.
DAY 7
Swimming is a complete work-out that burns calories without pounding your joints. Mickey Mehta can teach you to befriend water & swim in less than 24 hours. Vedic diets tomorrow.
DAY 8
Have vedic diets which are completely vegetarian with lots of fruits and vegetable juices, sprouts and hot water with ginger and honey. Tomorrow learn about importance of colour in food.
DAY 9
Red and orange foods stimulate the nervous system. Green foods balance the body's acid and alkaline levels. Purple foods are soothing. Holistic health in a nutshell tomorrow.
DAY 10
Continue eating natural, fresh, unprocessed foods & abstain from alcohol & nicotine. Take a brisk walk daily for 30 minutes. You will feel lighter on your feet & brighter in your head.
DAY 11
Hope you are progressing well. Have a lot of fruits. They are free from colours, preservatives and emulsifiers. Avoid bananas, grapes, chickoos & mangoes. Befriend water tomorrow.
DAY 12
Drink 2 litres of water daily. A glass of water can take the edge of hunger for 15-20 minutes. By drinking water instead of colas, coffee & shakes, you can dodge hundreds of calories.
DAY 13
Herbs like tulsi, wheat grass, aloe vera, ginseng bolster immunity and suppress infections. Garlic of a powerful natural antibiotic. Ginger has anti-infective abilities.
DAY 14
Have a fist of nuts instead of high calorie snacks. Nuts are high in unsaturated fat which is beneficial for blood cholesterol. They have adequate amounts of proteins and minerals.
DAY 15
Dinner should always be light and free of all carbohydrates. Finish dinner at least 3-4 hours before you sleep. Have soups and salads. The health benefits of vegan diets tomorrow.
DAY 16
Vegan diets eliminate meat, dairy products and eggs. Substitute soya milk for cow's milk. Kicking meat helps cut the risk of cancer, obesity, diabetes and heart disease.
DAY 17
Make very gradual changes in your diet. There are no 'superfoods' and don't expect to revamp your eating habits overnight. Begin to remedy excesses with moderate changes.
DAY 18
Instead of eating 3 meals a day, have 4-5 small meals. Eat every 3-4 hours to regularize blood sugar levels. Never skip meals especially breakfast. Don't eat while watching TV.
DAY 19
The glycemic index of foods influences blood sugar after a meal. Eat foods with low GI that is slow carbohydrates like wholemeal bread / pasta, boiled potatoes, unpolished rise.
DAY 20
Cut down on hidden salts. Avoid sauces, ketch-up, chips, papads, pickles, canned & tinned foods as these contain a lot of salt. The health benefits of soya tomorrow.
DAY 21
Soya contains phytoestrogens that help prevent breast and ovarian cancers. Soya milk is a good substitute for other high-protein drinks. Have tofu instead of paneer.
DAY 22
Bananas are good for hypertensives as they are high in potassium and low in sodium. They are rich in fibre and restore normal bowel movement. They provide instant energy.
DAY 23
Cut down on alcohol and aerated waters as they provide only empty calories. A better choice would be vegetable juices, coconut water, herbal teas and unsweetened fruit juices.
DAY 24
Physical activity helps to distress. People often over-eat to overcome feelings of boredom, depression, anxiety. Exercise releases endorphins or feel-good hormones.
DAY 25
Curb the use of oil in cooking. Use no more than 1 tables-spoon oil in the entire day. Switch over rice-brand oil. Cook in non-stick woks Grill, sauté & bake instead of deep-frying.
DAY 26
Cut down on non-vegetarian foods. They cause obesity, heart disease & colon cancers. Avoid red meats & organ meats. Cut out all the visible fat from the meat. Have egg whites & fish.
DAY 27
Small tips go a long way in reducing weight. Eat in small plates and eat slowly. Put your fork down after every bite. No second helpings. Stop eating before you are completely full.
DAY 28
Use garlic as it has immune enhancing compounds that inactivate carcinogens in the liver. It lowers the risk of stomach and colon cancers. Use it in salads, sauces, marinades.
DAY 29
Limit salt intake to less than 2,500 mg a day. Have rock salt instead of the regular salt. Throw the salt-shaker away to limit the salt intake. Use lime instead with your food.
DAY 30
Hope you had a healthy month. These changes in diet and lifestyle have to be incorporated on a life-long basis to show results & to reap benefits.
DAY 31
Fad diets come and go. Vedic 'satvic' diets are here to stay. Foods consumed in their unaltered state deliver energy to the body. Face the right direction & become thinner tomorrow.
DAY 32
Our bodies are influenced by the forces of the cosmos. To combat weight gain face East while exercising. This increases the metabolic rate. Rotate your neck and limbs clockwise.
DAY 33
Get active and start moving. Jogging, walking, yoga, pilates & aerobics releases endorphins and helps relieve stress. Splash your way to fitness tomorrow.
DAY 34
Aqua aerobics improves muscle tone. It is kind to the ligaments and facilitates strength to injured joints and muscles. Breathe well to improve mental health.
DAY 35
To improve mental clarity breathe consciously. If you are confused, take a few deep breaths. When faced with anxiety breathe deeply and confidence will be regained.
DAY 36
A well-balanced diet sufficient in calcium, proteins, vitamins and minerals mask signs of ageing. Consume fruits and vegetable juices. Benefits of vegan diets tomorrow.
DAY 37
Vegan diets which eliminate meat, eggs and dairy products reduce the risk of illness. They cut the risk of obesity, diabetes and cancer. Replace cow's milk by soya milk.
DAY 38
Choose foods that are alive like fresh fruits, veggies, sprouts, seeds, nuts, herbs and roots. These positively influence your body and mind, harnessing the thought processes.
DAY 39
Get rid of body heat by having lots of cucumber juice with mint or coriander leaves. Avoid spices and drink lots of coconut water. Tips on soothing frayed nerves tomorrow.
DAY 40
Eat plenty of fruits and vegetables to soothe frayed nerves. For effective temper control breathe consciously. When you are about to get angry, take a few deep breathes.
DAY 41
Say 'no' to second helpings. Never take another helping of the same. Eat something else that is much healthier and lighter. The truth about fibre tomorrow.
DAY 42
Avoid too much fibre as that can cause bloating and flatulence. Have lot of water along with a high fibre diet as it helps in forming a bulk. Increase fibre intake gradually.
DAY 43
Stay away from any abuses to the body like smoking, drinking, drugs, non-vegetarian food and dairy products. Your body stays healthy if kept unabused. Generate energy tomorrow.
Day 44
Do generative things like working out, creating more cells, generating and liberating energy, aligning your chakras and your 3 selves - mind, body and soul.
DAY 45
The benefits of vegetarianism helps at mental and spiritual levels. It helps strengthen the body, mind and spirit. Turn vegetarian today. Look out for tips on yoga tomorrow.
DAY 46
Practice yoga regularly. It's a holistic practice that tones and invigorates the whole body. It helps create a balance of mind, body and spirit. Health benefits of soya tomorrow.
DAY 47
Consume for soya which is a good high protein substitute to meat. It contains phytoestrogens that help to prevent breast and ovarian cancers. Go natural tomorrow.
DAY 48
Eat foods that are simple, fresh and unprocessed. They are preservative free, free from mood-altering chemicals. This enhances mental, physical and spiritual health.
DAY 49
Replace garnishes like cheese and cream with lemon juice. Lemon juice with warm water first thing in the morning is a healthy way to start the day. Tips on staying active tomorrow.
DAY 50
Stay as active as possible. Incorporate as much physical activity as you possibly can. It helps beat stress, controls your appetite and keeps your weight in check.
DAY 51
Avoid refined sugar. Sugar-rich diets cause sagging of skin as sugar damages collagen. Have citrus fruits rich in vitamin C, a collagen booster. It keeps the skin looking young.
DAY 52
As a rule avoid foods that are white in colour. That includes sugar, rice, pasta, bread and maida. Switch to whole-wheat options like brown or red rice, whole-wheat pasta & bread.
DAY 53
Never starve in order to lose weight. Starvation results in the body storing more fat. Instead eat healthy and in moderation. The truth about anti-oxidants tomorrow.
DAY 54
Eat foods that are rich in anti-oxidants like spinach, tomatoes, papaya. They delay the signs of ageing and also protect your eyes. Some practical diet tips tomorrow.
DAY 55
Follow a few practical diet tips which go a long way in aiding weight loss. Put your fork down after every bite. Eat in small plates and do not eat in front of the television.
DAY 56
Pilates is a challenging mind-body experience. It helps tone muscles, improve posture, provides flexibility and harmonises the mind and body. Practice pilates regularly.
DAY 57
Drink 2-3 litres of clean and pure water which is enriched with natural minerals. This improves circulation and also purifies, cleanses and detoxifies the digestive system.
DAY 58
Completely avoid aerated waters and colas from your diet. They have only empty calories and do not provide any nutrients to the body. They also deplete the bones of calcium.
DAY 59
Start the day with suryanamaskar (sun salutation). 1 set of suryanamaskar provides a complete body stretch. If this set is done more than once it is a good cardio exercise.
DAY 60
Practice meditation regularly. It helps relieve stress, rejuvenates you and helps improve your focus. It helps soothe frayed nerves and helps create harmony.
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