Things you must keep in mind before deciding to take dietary supplements

Many people take one or more dietary supplements either every day or occasionally. Today's dietary supplements include vitamins, minerals, herbals and botanicals, amino acids, enzymes, and many other products.

Dietary supplements come in a variety of forms: traditional tablets, capsules, and powders, as well as drinks and energy bars. Popular supplements include vitamins D and E, minerals like calcium and iron and fish oils.

If you decided to take a dietary supplements, you must keep in mind these points:

• Don't decide to take dietary supplements to treat a health condition that you have diagnosed yourself, without consulting your doctors, a pharmacist or your dietitian.
• Don't take supplements in place of, or in combination with, prescribed medications without your health care provider's approval.
• Check with your doctor about the supplements you take if you are scheduled to have any type of surgical procedure.
• The term "natural" doesn't always mean safe. 
• A supplement's safety depends on many things, such as its chemical makeup, how it works in the body, how it is prepared, and the dose used.
• Before taking a dietary supplement, ask yourself these questions:
  
          What are the potential health benefits of this dietary supplement product?
          What are its potential benefits for me?
          Does this product have any safety risks?
          What is the proper dose to take?
          How, when, and for how long should I take it?
• If you don't know the answers to these questions, use the information sources listed in this brochure and talk to your doctor.
• Let your doctor, pharmacist, and dietitian know which dietary supplements you're taking so that you can discuss what's best for your overall health. They can help you determine which supplements, if any, might be valuable for you. 

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The importance of color in foods

To prevent chronic diseases fruits and vegetables are very important. Vegetables has lots of minerals, antioxidants, phytochemicals which keep the blood sugar in balance and fruits keep the immune system strong.

Every color found in fruits and vegetables has its own value and function. So a variety of color can be added in our daily diet.

Eating fruits and vegetables as whole gives more nutrients,vitamins and minerals.
The different color in fruits and vegetables helps our immune system and stresses in our daily life.
~Green foods are good for circulatory system and contains lots of minerals and B-complex vitamins. also, very powerful anti-cancer compounds.

~ Red foods such as tomatoes, watermelon, etc.
These phytochemicals helps to prevent prostrate problems and reduce the effects of sun damage on the skin.

~ Orange foods like carrots, pumpkin, apricots, etc.
These phytochemicals in orange foods help to prevent cancer by reparing the DNA. They are also good for eyes and help in night vision.

~Green or yellow color like corn, green peas, etc.
They help to reduce the risk of developing cataracts and muscular degeneration, also help to reduce the risk of osteoporosis.

~Orange or Yellow foods like oranges, pineapple, papaya,etc. 
They are high in vitamin C and help to improve the health of the mucus membranes and connective tissue. 

They reduce the risk of heart disease by improving circulation and preventing inflammation.
White or green foods like onions,garlic,celery,pears,etc.
Onion and garlic in our meals reduce the toxicity of high fat meats. Also celery has minerals that keeps the fluids in the joints healthy.

~Red, blue or purple foods like red apples, beets, blueberries, strawberries, blackberries ,etc. They help reducing the risk of heart diseases by improving circulation and preventing blood clots. 

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What you need to know about Antioxidants

Antioxidants and oxidative stress + Antioxidant Foods and Antioxidant recipe

•What is (antioxidant)?
An antioxidant is a molecule that inhibits the oxidation of other molecules.

•What is (oxidative stress)?
The human body reacts with oxygen as we breathe in order for our cells to produce energy.

The problem here is that (free radicals) will be produced within the cell.. As a result of this oxidation activity.

These (free radicals)can cause oxidative damage to proteins, membranes and genes.
You have to know that the oxidative damage causes serious diseases like, Alzheimer’s and cancer…
Since that oxidative stress causes oxidative damage and diseases, then, that’s why we need antioxidants, such as glutathione, vitamin C, and vitamin E as well as enzymes such as catalase, superoxide dismutase and various peroxidases.

• Antioxidant Foods..

Vegetables:

red cabbage, spinach, red beet, brussels sprouts..

Fruits:
grapefruit, bilberry, pineapple, watermelons, grapes - particularly red grapes, orange, plum and pomegranate..

Nuts:
walnuts, pecans, groundnuts and hazelnuts.

Legumes:
soybeans, pinto beans and broad beans.

Dry Fruits:
dates, prunes and apricots..

Spices:
cinnamon, cloves and cayenne pepper..

Meat Food Sources:
Chicken, lamb, fish (salmon), turkey and crabmeat..

•Antioxidant recipe:
Here is an amazing antioxidant recipe:

Ingredients:
1 medium onion, chopped
4 cloves garlic, chopped
5 cups vegetable broth
1 medium carrot, diced into ¼-inch cubes (about 1 cup)
1 cup diced celery
2 red potatoes or parsnips, diced into ½-inch cubes
3 cups kale, rinsed, stems removed and chopped very fine
2 tsp dried thyme
2 tsp dried sage
salt and pepper to taste

Directions:
Chop garlic and onions and let sit for 5 minutes to bring out their hidden health benefits.
Heat 1 TBS broth in a medium soup pot.
Healthy Sauté onion in broth over medium heat for about 5 minutes stirring frequently.
Add garlic and continue to sauté for another minute.
Add broth, carrots, and celery and bring to a boil on high heat.
Once it comes to a boil reduce heat to a simmer and continue to cook for another 5 minutes. Add potatoes and kale and cook until potatoes are tender, about 15 more minutes.
Add rest of ingredients and cook another 5 minutes. If you want to simmer for a longer time for extra flavor and richness, you may need to add a little more broth.

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Myths Pertaining to Physical Exercises

The myths about weight loss are making rounds everywhere and they never cease to end, as the people are very much concerned and are in the look out for easy way to lose weight, hence lots of wrong theories going around. Listed Below are some weight loss myths along with corresponding facts.

Myths Pertaining to Physical Exercises:

Myth: Exercise when done on an empty stomach results in more fat burn out.
Fact: The weight loss is said to be effective when the calories consumed are burned the same day no matter, how they are burned. Hence the impact of exercising with an empty stomach is the same as with a full stomach. Studies have revealed that the increase in metabolism seen in anaerobic exercise is reduced after a full meal. It means that more energy is used for digestion than to repair muscles.

Myth: The more the exercise the more the benefit.
Fact: It is not true. Even though every exercise session is good for an individual, there is a required level and frequency to get optimum results. After the optimum level, the exercise done will have an opposite effect by not allowing the body to cope up with the stress created by the exercise, which can be actually detrimental towards weight loss.

Myth: Muscle turns into fat once the exercise is stopped.
Fact: It is not true. Muscles, as a matter of fact, cannot be converted into fat as they are entirely different kinds of tissues. When the exercise is stopped, the muscles shrink but do not disappear. If the calorie intake is more, which is not burned it actually deposits as fat.

Myth: More the Sweat, More the hard work is done.
Fact: This too is not true, as sweating is the bodys cooling ability. Sweat can be due to lot of factors like body temperature, type of exercise done, fat deposition of the body, room temperature, the kind of clothing used for exercise, and the intensity of exercise done.

Myth: Drinking water while exercising might lead to cramps.
Fact: If more litres of ice cold water are drunk in one go while doing exercise may result in cramps. Hence, it is good to drink water consistently before, during and after exercises in order to replace the fluid lost and to avoid any discomfort being caused.

Myth: Exercise done to tone the abdominal muscles also tones potbelly.
Fact: When exercise is done for the abdominal region only that region gets toned up. The fat deposits are not burned, reducing the potbelly. Fat reduction happens uniformly throughout the body and there is no possibility for spot reduction.

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Foods that help to cleanse the liver

Foods that help to cleanse the liver :

 *Garlic- Just a small amount of garlic has the ability to activate liver enzymes that helps your body flush out toxins. Garlic also holds high amounts of allicin and selenium, two natural compounds that aid in liver cleansing.

*Grapefruit - High in both vitamin C and antioxidants, grapefruit increasea the natural cleansing processes of the liver. A small glass of freshly-squeezed grapefruit juice will help boost production of liver detoxification enzymes that help flush out carcinogens and other toxins.

*Leafy Green Vegetables- One of our most powerful allies in cleansing the liver, Extremely high in plant chlorophylls, greens literally suck up environmental toxins from the blood stream. With their distinct ability to nuetralize heavy metals, chemicals and pesticides, these cleansing foods offer a powerful protective mechanism for the liver.

 Try incorporating leafy greens such as bitter gourd, arugula, dandelion greens, spinach, mustard greens and chicory into your diet. This will help increase the creation and flow of bile, the substance that removes waste from the organs and blood.

 *Avocados - This nutrient-dense super-food helps the body produce glutathione, which is necessary for the liver to cleanse harmful toxins. Recent studies indicate improved liver health when avocados are eaten regular

* Olive Oil- Cold-pressed organic oils such as olive, hemp and flax-seed are great for the liver, when used in moderation. They help the body by providing a lipid base that can suck up harmful toxins in the body. In this way, it takes some of the burden off the liver in terms of the toxic overload that many of us suffer from.

*Walnuts- Holding high amount of the amino acid arginine, walnuts aid the liver in detoxifying ammonia. Walnuts are also high in glutathione and omega-3 fatty acids which support normal liver cleansing actions.

*Turmeric helps boost liver detox, by assisting enzymes that actively flush out known dietary carcinogens.

*Herbal Green tea is loaded with catechins, a type of plant antioxidant that has been shown in studies to eliminate liver fat accumulation and promote proper liver function. This powerful herbal beverage also protects the liver against toxins that would otherwise accumulate and cause serious damage.

 *http://rawforbeauty.com/blog/*

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Extra virgin olive oil benefits

Extra-virgin olive oil cools inflammation.
 
Studies show that fatigue sufferers have higher levels of inflammation in their bodies. This increases insulin resistance and makes blood sugar unstable. As a result, the adrenal glands have to work harder. Olive oil interrupts that cycle, giving your adrenals a well-deserved break. In addition to containing the potent anti-inflammatory oleocanthal, extra-virgin olive oil is also one of the best sources of both oleuropein and hydroxytyrosol, antioxidants that also reduce inflammatory chemicals in the body.

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Fast and slow metabolism

Did you know?

 

The difference between a "fast" metabolism or a "slow" one is about 200 calories....... ......!!!
 

Do you have that friend who drives you crazy because he or she can eat seemingly anything and not gain weight? While you might have been thinking it was all just genetics and a
fast metabolism, it turns out that most of it is just due to healthy living.

 

68% of the population is meant to consume between 1840 and 2160 calories a day, while 96% is meant to consume anywhere between 1680 and 2320 calories a day. So generally speaking, metabolism onlaround 200-300 calories.

How much is that?

 

It’s about a single Poptart, half a slice of pizza, couple tablespoons of peanut butter, or three to four Oreos. So metabolic rate does vary, but very generally speaking not by much. The vast majority of the population exists within a range of 200 to 300 calories of one another.y goes up or down

 

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