Why you should crazy about cranberries

Drink cranberry juice. Cranberries contain a substance that appears to keep bacteria from sticking to the walls of the urinary tract and had been shown to help prevent UTIs. Because cranberry cocktail is high in sugar, drink unsweetened juice diluted with water or capsules of powdered cranberry extract.

8 Health Benefits of Honey That Will Have You Buzzing

Honey is one of the most versatile natural remedies used in traditional medicine. In ancient times this ‘liquid gold’ was effectively used to treat anaemia, skin diseases (injuries, eczema and dermatitis), tuberculosis, heart diseases, neuroses, gastro-intestinal diseases, liver disorders, coughs and sore throat. It is a great source of energy and a reliable immune booster as well.

During the Jewish New Year, it's traditional to eat honey to toast to a sweet New Year. Honey has all kinds, myths, facts, and benefits. It's also known as one of the best natural remedies. So here's a few we've came across recently.

Immune booster: Honey’s antioxidant and anti-bacterial properties can help your immune system defend you against illness, including the common cold.

Weight loss aid: Honey may help dieters lose weight when used in moderation as a replacement for other sweeteners. Keep in mind that one tablespoon of honey has about 63 calories, so use it in moderation.

Digestion Aid: Honey is a popular home remedy (though the science behind this isn’t conclusive) for all kinds of digestive problems, including constipation and ulcers. For a homemade digestion aid, try tea with honey and lemon.

Cold remedy: Many people swear by honey’s cold and throat-soothing properties. Add honey to tea or hot water with lemon for an instant throat soother.

Anti-Inflammatory agent: In a 2005 study, topical application of honey was found to reduce mucositis, or inflammation of the digestive tract, in 85 percent of patients studied. A drink made from honey and apple cider vinegar is popularly used as a home remedy for arthritic pain or joint inflammation.

Anti-bacterial treatment: Honey has long been used as a topical anti-bacterial treatment for minor cuts, burns, and scrapes. Although the scientific community is still undecided about how effective this treatment is, preliminary data suggests that honey, applied in bulk to a wound, may indeed help prevent infection.

Skin soother: Honey is a popular ingredient, along with beeswax, in natural lotions and lip balms. Its antimicrobial properties are thought to make it a good choice as a home acne treatment. Combine honey with warm water and oatmeal for an all-natural skin scrub.

Energy booster: Honey, like all sugars, can provide a temporary energy boost and spike in blood glucose, and it’s a healthier option than many sugar substitutes. Research shows that diabetics can eat limited amounts of honey, too, provided they’re closely monitoring blood sugar levels.

6 Great benefits of water

By Kathleen M. Zelman, MPH, RD, LD

Americans seem to carry bottled water everywhere they go these days. In fact, it has become the second most popular drink (behind soft drinks). But water lovers got a jolt recently when we heard that a new report had found that the benefits of drinking water may have been oversold. Apparently, the old suggestion to drink eight glasses a day was nothing more than a guideline, not based on scientific evidence.

But don't put your water bottle or glass down just yet. While we may not need eight glasses, there are plenty of reasons to drink water. In fact, drinking water (either plain or in the form of other fluids or foods) is essential to your health.

"Think of water as a nutrient your body needs that is present in liquids, plain water, and foods. All of these are essential daily to replace the large amounts of water lost each day," says Joan Koelemay, RD, dietitian for the Beverage Institute, an industry group.

Kaiser Permanente nephrologist Steven Guest, MD, agrees: "Fluid losses occur continuously, from skin evaporation, breathing, urine, and stool, and these losses must be replaced daily for good health," he says.

When your water intake does not equal your output, you can become dehydrated. Fluid losses are accentuated in warmer climates, during strenuous exercise, in high altitudes, and in older adults, whose sense of thirst may not be as sharp.

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Here are six reasons to make sure you're drinking enough water or other fluids every day:

 

1. Drinking Water Helps Maintain the Balance of Body Fluids.

Your body is composed of about 60% water. The functions of these bodily fluids include digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature.

"Through the posterior pituitary gland, your brain communicates with your kidneys and tells it how much water to excrete as urine or hold onto for reserves," says Guest, who is also an adjunct professor of medicine at Stanford University.

When you're low on fluids, the brain triggers the body's thirst mechanism. And unless you are taking medications that make you thirsty, Guest says, you should listen to those cues and get yourself a drink of water, juice, milk, coffee -- anything but alcohol.

"Alcohol interferes with the brain and kidney communication and causes excess excretion of fluids which can then lead to dehydration," he says.

 

2. Water Can Help Control Calories.

For years, dieters have been drinking lots of water as a weight loss strategy. While water doesn't have any magical effect on weight loss, substituting it for higher calorie beverages can certainly help.

"What works with weight loss is if you choose water or a non-caloric beverage over a caloric beverage and/or eat a diet higher in water-rich foods that are healthier, more filling, and help you trim calorie intake," says Penn State researcher Barbara Rolls, PhD.

3. Water Helps Energize Muscles.

Cells that don't maintain their balance of fluids and electrolytes shrivel, which can result in muscle fatigue. "When muscle cells don't have adequate fluids, they don't work as well and performance can suffer," says Guest.

Drinking enough fluids is important when exercising. Follow the American College of Sports Medicine guidelines for fluid intake before and during physical activity. These guidelines recommend that people drink about 17 ounces of fluid about two hours before exercise. During exercise, they recommend that people start drinking fluids early, and drink them at regular intervals to replace fluids lost by sweating.

 

4. Water Helps Keep Skin Looking Good.

Your skin contains plenty of water, and functions as a protective barrier to prevent excess fluid loss. But don't expect over-hydration to erase wrinkles or fine lines, says Atlanta dermatologist Kenneth Ellner, MD.

"Dehydration makes your skin look more dry and wrinkled, which can be improved with proper hydration," he says. "But once you are adequately hydrated, the kidneys take over and excrete excess fluids."

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You can also help "lock" moisture into your skin by using moisturizer, which creates a physical barrier to keep moisture in.

 

5. Water Helps Your Kidneys. Body fluids transport waste products in and out of cells. The main toxin in the body is blood urea nitrogen, a water-soluble waste that is able to pass through the kidneys to be excreted in the urine, explains Guest. "Your kidneys do an amazing job of cleansing and ridding your body of toxins as long as your intake of fluids is adequate," he says.

When you're getting enough fluids, urine flows freely, is light in color and free of odor. When your body is not getting enough fluids, urine concentration, color, and odor increases because the kidneys trap extra fluid for bodily functions.

If you chronically drink too little, you may be at higher risk for kidney stones, especially in warm climates, Guest warns.

 

6. Water Helps Maintain Normal Bowel Function.

Adequate hydration keeps things flowing along your gastrointestinal tract and prevents constipation. When you don't get enough fluid, the colon pulls water from stools to maintain hydration -- and the result is constipation.

"Adequate fluid and fiber is the perfect combination, because the fluid pumps up the fiber and acts like a broom to keep your bowel functioning properly," says Koelemay.

5 Tips to Help You Drink More

If you think you need to be drinking more, here are some tips to increase your fluid intake and reap the benefits of water:

1. Have a beverage with every snack and meal.
2. Choose beverages you enjoy; you're likely to drink more liquids if you like the way they taste.
3. Eat more fruits and vegetables. Their high water content will add to your hydration. About 20% of our fluid intake comes from foods.
4. Keep a bottle of water with you in your car, at your desk, or in your bag.
5. Choose beverages that meet your individual needs. If you're watching calories, go for non-caloric beverages or water.

 

 

 

30 day ab challenge, won't hurt to try it

Take the 30 Day Ab Challenge Today!

Get your body in shape and tone up your abs and stomach area with this great 30 day ab challenge workout.

With only 4 different exercises to perform, which can be done in your own home without the need for specialist equipment, you can tone up and get great abs in only 30 days.

You can find great simple step by step guides on how to do all the exercises in this 30 day ab challenge via our fitness techniques page to ensure you complete the challenge correctly and get the maximum benefit.

This 30 day regime even gives you rest days to ensure that you can recover and let your body adjust to the exercises, and avoid any injuries.

You do not have to complete all the exercises in one go, you can split the exercises up throughout the day without missing out on the overall benefits.

Please post your progress, comments and questions below to help build up the community.

The challenge has been designed so that novices and experts can do this challenge, with the number on the chart representing doing 1 rep of each exercise only per day, however if you think this is too easy then you can do as many reps of each exercise per day as you wish to get the desired results.  The fitter you are to start with the more reps we recommend, however if you are just starting out we recommend following the challenge charts as they are!

Take up the 30 day ab challenge today!!
Get ready for some work!!

10 ways to knock that cold out cold

I'm sure we all know it's the time of the year when Kleenex stock goes up and  pharmacy stores have there biggest rush.  Feel a sore throat coming? A cloudy head. An achy body. Yep, you’re coming down with something. The average adult gets three colds per year, that's right people three, each lasting an average of nine days, says Jane Sadler, MD, a family practice physician at Baylor-Garland Hospital in Garland, Texas. But you don’t have to surrender. Here’s how to stop a cold before it takes hold—and feel better by

1.As soon as you feel symptoms
Start drinking water or juice

Staying hydrated cuts down on symptoms like a sore throat and stuffy nose, says William Schaffner, MD, professor and chair of the department of preventive medicine at Vanderbilt University School of Medicine.

2.Gargle with salt water.

To combat a scratchy throat add half a teaspoon of salt to a glass of warm water. "The salt draws out excess water in your throat’s tissues, reducing the inflammation, and clears mucous and irritants from the back of the throat," notes Philip Hagen, MD, medical editor in chief of Mayo Clinic Book of Home Remedies. The rinse also flushes out bacteria and viruses, which may help whether you’re getting a cold or want to prevent one in the first place.

3.Keep your nose clean

Using a saline nasal spray right after cold symptoms first appear may reduce their impact, studies suggest. And take a hot shower: "Warm moisture helps clear nasal passages," Dr. Schaffner says.

4.Within the first two hours
Head to the drugstore

Grab a pain reliever like acetaminophen to fight off achiness. Over-the-counter allergy meds, like Zyrtec and Benadryl, help with symptoms like runny nose and watery eyes; allergy meds that contain decongestants, like Claritin D or Alavert D, will help clear your sinuses and keep you alert, if you need to be, says Mark Moyad, MD, MPH, Jenkins/Pokempner director of preventive and alternative medicine at the University of Michigan Medical Center.

5.Skip the OTC cough

Good old honey works just as well (and tastes better!), says Harley Rotbart, MD, professor and vice chairman of pediatrics and pediatric infectious diseases at the University of Colorado School of Medicine. Have one to two tablespoons straight from the jar or stirred into tea. And forget zinc lozenges and sprays: There’s just not conclusive proof that they work, Dr. Rotbart notes.

6.Over the next six hours
Skip work if you can

Your body can fight off the virus better if you’re well-rested. But if you have to go in, it’s not the end of the world, says Janet O’Mahony, MD, an internal medicine physician at Mercy Medical Center in Baltimore. Just steer clear of co-workers as best you can—the first few days of a cold is when you’re most contagious. To keep from sharing your germs, wash your hands regularly or use an alcohol-based disinfectant gel.

7.Don’t forget the fluids
Keep drinking plenty of water, juice, or tea—and have some chicken soup for lunch. Grandma’s favorite cure-all really does ease cold symptoms, research suggests.

8.Shake it off

If you’re up for a little activity, "light exercise can actually boost the immune system," Dr. Sadler says. But we mean light: Keep your heart rate just under 100.

9.At the end of the day
Last chance for germ-fighting!

A healthy diet can help fuel the immune system, so choose a dinner that includes protein-packed foods like lean meat, fish, or beans, with a whole-grain side like brown rice and plenty of antioxidant-rich vegetables. Take a hot shower before bed if you’re still feeling stuffy. Then get a good night’s sleep.

10.The next day
All better?

If you feel worse or have a fever, start vomiting, or develop an increasingly bad headache, call your doctor—these are signs you’ve got something other than the common cold (such as flu or an infection), and you may need antiviral medication, antibiotics, or other treatment. Otherwise, keep up the routine for the next few days, just to be sure you kick that cold for good.

Pineapple–mango salad!

This week we prepared this tasty salad for everyone who came over for Sunday football festivities. Even though all our friends and family aren't big fans of salads, I guess the sweet taste of the pineapple changed that or it made then completely forget they were eating salad. Either way everyone enjoyed it

Anyways, pineapple is a great fruit and here’s why:
-1 cup of chopped pineapple provides almost 100% of the daily requirement of manganese, an essential mineral that helps maintain a healthy skin, bones, and cartilage formation.
-It has a relatively low impact on blood’s sugar.
-Contains bromelain, which helps in digestion and reduces inflammation.
-It can also act as a blood thinner.

Also, salads don’t have to be boring. We always try adding some fruits, nuts and/or cheese. The dressing also plays an important role; otherwise eating a bunch of lettuce doesn’t seem too appealing.

Another good thing about this salad is it simple to make:
-Mixture of lettuce
-Some pineapples slides
-Mango (cut in cubes)                                                                                 
-Cherry tomatoes (cut in half)

First broil the pineapple a little. Then just add all ingredients together in the quantities you prefer. None of the ingredients require a limit (unless you add like 50 mangoes and 100 cherry tomatoes per portion!).

For the dressing, here’s a low calorie recipe:

-2 tablespoon orange marmalade (low in sugar preferably)
-1/4 tablespoon balsamic-raspberry vinegar
-1/2 tablespoon basil
-2 tablespoons olive oil

Stir together and enjoy it!

*Pineapple information: The 150 healthiest food on earth by Jonny Bowden.

You need your calcium

Bone up daily. Get your daily calcium by popping a tab, chugging milk or eating yogurt. It'll keep your bones strong. Remember that your bone density declines after the age of 30. You need at least 200 milligrams daily, which you should combine with magnesium, or it simply won't be absorbed. Even combing with a bowl of cereal in the morning is a benefit

Burn more calories using Kettlebells

Kettlebells helps quicken weight loss by burning calories faster. A recent study showed that you can burn 300 calories during a 20 minute workout with kettlebells , for more then your standard strength training

Breakfast is a must in dieting

Don't skip breakfast. Studies show that eating a proper breakfast is one of the most effective ways to loose weight during a dieting. Breakfast skippers tend to gain weight. A balance breakfast includes fresh fruits or fruit juice, high fiber breakfast cereal, low fat milk or yogurt, whole wheat toast, and a boiled egg

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Have a glass of wine to shine

Kick one back. A glass of wine a day can be healthy for you. A number of studies have found this, a recent one  found that the polyphenols (a type of antioxidant) in green tea, red wine and olives may Allah help protect against beast cancer. It's tight that the antioxidants help protect you from environment carcinogens such as passive tobacco smoke

Healthy Energy Bars

Try this great ingredient for me those energy bites that lots of people are making lately. They don’t just look delicious, but apparently they are super healthy and a great snack.

This month’s theme for the Recipe Redux was “No-cook desert”, so it was the perfect opportunity to make those energy bites. The great idea of stuffing them with raspberries and blueberries, but then, kitchen mistakes happen. The dough was not holding up together while trying to assemble it into little balls. But you know what they say, “work smart not hard”. So we turned the wanna-be energy bites into these delicious frozen bars. It was definitely a good mistake because this past week was pretty warm in Houston and these frozen bars where the perfect snack or dessert. Plus, as always, super healthy and delicious.

Yields about 10 bars.
Preparation time: 15 minutes.
Refrigeration time: 2 hours.

Ingredients:
For bottom layer:
-1 cup rolled oats
-1 cup dried cranberries, chopped
-1 teaspoon cinnamon
-1/3 cup cocoa powder
-2/3 cup peanut butter
-2 tablespoons honey

For top layer:
-170g raspberries
-170g blueberries
-1 cup 0% Greek yogurt
-2 tablespoons honey

Kitchin-it!

Bottom layer:
1. In a medium bowl, add oats, cranberries, cinnamon and cocoa powder. Mix well.
2. In a microwave safe bowl, add peanut butter and microwave for 15 seconds to soften it. Then add it to the mixture above along with the honey. Mix well with the help of a spoon (or even better, with your hands!)
3. Line an 8-inch dish with parchment paper. Add the mixture and press VERY tightly with the help of your knuckles.

Top layer:
1. In a blender, add the raspberries, blueberries, yogurt and honey. Blend until well combined.
2. Add this mixture on top of the bottom layer.
3. Refrigerate for about 2 hours. TIP: bring out of the freezer 30 minutes before serving to allow the top layer to soften a little; otherwise it will be very hard.
4. Cut into rectangles. If the bottom layer is too crumbly, feel free to add some of it on top.

5. Enjoy it!

We can't wait to try to cook up the next new healthy snack, let us knw what you think

Let's get fit

Stop making excuses and get fit. We won't sugar coat and say it's easy to start, it's hard to get into the rhythm of the fit world. Alot of ppl wait to the beginning of the year as a "New Year revolution" as if it's gonna change anything. The time is now, the time is today. Get in that gym, on the treadmill, under that bar today.

Eat healthy and feel better

When you eat healthy, you feel better and have more energy. The more colors you have on your plate, the more nutrients and minerals your body intakes. Most ppl don't get enough fibers in there diet, which comes from vegetables which is good for the metabolism. Meal prep is easier then it looks, and Its cheaper and saves money, compared to eating out all the time

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