Category: Fitness

by DONNIE LEWIS

Chances are you know the importance of vitamins and minerals to your health, but are you aware that your body also relies on fatty acids for many of its functions?
Fatty acids are polyunsaturated fats. You may know them as Omega-3, Omega-6, and Omega-9. These “good fats” are created by breaking down other fats. Since they’re essential for health and aren’t produced by the body (except for Omega-9), we need to eat food or take supplements that include them.

Fatty Acids Are Essential For Health

Fatty acids strengthen your health in many ways, including:

• Help in the movement of oxygen through the bloodstream * Develop healthy cell membranes and tissue * Aid in the proper functioning of organs * Retain healthy lipid levels in the blood * Aid the functioning of the immune system * Aid brain function * Control inflammation * Help in blood clotting and regulating blood pressure

In addition to these critical functions, fatty acids can also bring you other desirable benefits, from helping you stay in shape to making you look younger.

For example, here are some additional ways that Omega-3 can benefit you:

1. Boosts your brainpower. Researchers have discovered that increasing your Omega-3 intake may actually improve your brain capabilities.?

• Dr. Alex Richardson, a physiologist at the University of Oxford, and Madeleine Portwood, a special education psychologist, studied the effects of increased Omega-3 in 100 school children. They found that 40% of the kids showed a remarkable improvement in their grades and many developed a new interest in reading and music.

1. Helps you lose weight. Omega-3 aids in the processing of cholesterol, regulating blood sugar levels, and helping in the functioning of the thyroid gland, which regulates weight. An under-active thyroid causes excessive weight gain. ?

• According to Udo Erasmus, an expert in nutrition, Omega-3 fatty acids help you burn more calories by increasing your metabolic rate. It’s not how many calories you consume, but how easily you burn them that counts!?

1. Gives you healthy, younger looking skin. If you want supple, glowing skin, eat food containing Omega-3 fatty acids to help prevent premature aging. They also reduce acne, dry and scaly skin, and skin inflammation.

Sources of Fatty Acids

A western-style diet barely contains any fatty acids. For example, the acids in canned and instant foods are leached out by the hydrogenation process, which gives a long shelf life to these products.

Getting your fatty acids through fresh, unprocessed foods will give you the full benefits.

Fatty acids can be found in certain plants and fish. The list below includes some of the sources for Omega-3 and Omega-6 fatty acids:

• Oily fish like Salmon, Halibut, Tuna * Ground flax seeds and Flax oil (linseed oil) * Safflower oil * Rapeseed oil * Soybean oil * Mustard oil and Mustard greens * Walnut oil and walnuts * Wheat Germ Oil * Pumpkin seeds * Broccoli * Kale * Spinach * Seaweed * Sesame Seeds

Although oily fish are a good source of fatty acids, ensure that you heed some precautions if you intend on relying on fish to provide them:

1. Studies reveal that fish is prone to high levels of contamination via PCBs, radioactive poisons, heavy metals, and industrial pollutants such as mercury. Eating farm-raised fish usually eliminates this issue.
2. The EPA and the FDA have also warned that eating certain types of fish and shellfish can harm young children as well as nursing and pregnant women.?
3. What’s more, oxidants are added to fish oil in processing to prevent it from becoming rancid. Obtaining your fatty acids from many different sources would be more beneficial for you.?

Source>> https://www.amazines.com/Fitness/article_detail.cfm/6262905?articleid=6262905

by DONNIE LEWIS

Did you know your diet can have a strong impact on your brain and its ability to function? You can enjoy greater brainpower with simple diet changes. The right foods are important for both the mind and the body, so your diet matters.
Try these simple additions to your diet:

1. Oily fish. The oils in the fish are important for brain health because your mind requires fats in the right amounts.

• Fish has essential fatty acids that can help boost brainpower. Oily fish include salmon, sardines, herring, trout, and other varieties.
• The lack of essential fatty acids can lead to memory issues and other concerns.

1. Dark leafy vegetables. Adding these vegetables can help your mind and your body at the same time.

• Vegetables such as kale and spinach are important for boosting brain power. They have vitamins and folate, so your brain benefits by having more protection for its cells. By adding a salad to your meal plans, you can help your brain.

1. Broccoli. Broccoli may not be a favorite, but it has powerful nutrients to help the mind.

• Broccoli has a large amount of vitamin K, which has been linked to helping boost your brain.

1. Nuts. Does your diet include almonds, peanuts, and other nuts?

• Add more cashews, walnuts, and other nuts to your diet to get more vitamin E. This vitamin helps keep the mind healthy and prevents decline in function.

1. Avocados. Avocadoes have multiple nutrients that can help the brain.

• Avocadoes have a great amount of vitamin E and other helpful fats that your brain needs to function.

1. Seeds. Sunflower seeds are an easy source of getting more vitamin E in your diet.

• Pumpkin seeds are another important ingredient for boosting brain power. They have high levels of zinc, which helps the memory. Zinc may also affect the thought processes in the brain.

1. Tomatoes. Tomatoes have lycopene, an important antioxidant, that can help protect your brain.
2. Berries. From strawberries to acai berries, your diet can benefit from the addition of more berries. They have antioxidants and vitamins that can help protect the brain. They also help memory through their nutritional power.
3. Whole grains. Although all grains can boost energy, whole grains are better for your mind because they release glucose slowly. This means your body takes more time to digest them and avoids sugar spikes. Your brain gets a steady amount of energy this way.
4. Sage. Sage extracts and oils are an easy way to boost your brain. The herb has compounds that prevent neurotransmitters from falling apart, so your memory and overall brain function is better. You can add sage to salads or other foods.
5. Beets. They’re a cheap way to get more brain power, and they can be prepared in multiple ways.

Source>> https://www.amazines.com/Fitness/article_detail.cfm/6262907?articleid=6262907

by DONNIE LEWIS

Some people love a tough workout, while others not so much. 80% of Americans fail to meet government guidelines for aerobic and strength training, it’s obvious why most of us fall into the second category. A recent study by the University of Freiburg in Germany suggests that just 2 changes can make you enjoy exercise more. Participants with similar fitness levels were asked to ride a stationary bicycle for the same amount of time. Those who considered themselves to be athletic said the activity was more enjoyable, and required less effort. The researchers concluded that personal expectations made the difference. The secret is to believe in your athletic abilities and the benefits of exercising. Think how much easier it would be for you to stick to a workout program if you really enjoyed doing it. Try these tips for building up your confidence and knowledge. Believing in Your Athletic Abilities:

1. Develop your own style. Each of us has our own personal interests and signature strengths. You may like ballroom dancing or playing competitive sports. You may excel at sprinting or long-distance running. Choose activities that make you feel accomplished.
2. Create challenges. Set goals that will encourage you to keep going. Work at strengthening your tennis serve or increasing your lung capacity so you can swim more laps.
3. Use external rewards. Intrinsic motivation is more powerful, but you can give yourself treats to help you feel fulfilled while you’re waiting to reach major milestones. Promise yourself a pedicure or a weekend outing to celebrate any week you visit the gym consistently.
4. Share social support. While you’re cheering yourself on, it also helps to have family and friends on your side. Team up with an exercise buddy, post your workout plans on a fitness forum, and ask your family for the help you need.
5. Find a role model. Look for someone who has qualities and achievements that you admire. You can pick someone close to you or someone you see in the news. Study what they do and focus on what you have in common.
6. Repeat affirmations. Create positive statements that help you to realize your worth and make changes in your life. Write them down and read them when you’re feeling stressed. Understanding the Benefits of Physical Activity:
7. Do some research. Browse online or visit the library to read about how exercise affects your body and mind. Visualize yourself having more energy, strengthening your muscles, and reducing your risk for serious medical conditions.
8. Take a course. Sign up for rock climbing lessons or take an anatomy class at a community college. Learn more about your body and how to care for it.
9. Work with a trainer. Maybe you prefer working with a professional one-on-one. Ask friends and fellow gym members for recommendations. A customized program can deliver impressive results.
10. Talk with your doctor. Ask your physician about any concerns you have. They may be able to suggest what priorities would be helpful for you, such as lowering your blood pressure or rehabilitating a previous injury.
11. Evaluate your performance. As you become more physically fit, you may notice the effects spilling over into many areas of your life. Maybe you’re eating more vegetables or responding more effectively to feedback at work.
12. Listen to your body. Feeling good may be the ultimate benefit of working out.

Source>> https://www.amazines.com/Fitness/article_detail.cfm/6262916?articleid=6262916