November 22, 2014

Flaxseed: Diminutive Dietary Dynamo

Flax, flaxseed and flaxseed oil1Flaxseed is truly a nutritional goldmine that can benefit you in many different ways. Despite its diminutive size, this potent plant based foodstuff is chock-full with essential vitamins, antioxidants, fiber and nutrients that help prevent diabetes, stroke, cancer and heart disease.

Moreover, consuming flaxseed can boost metabolism, and promote weight loss due to its very high fiber content. because fiber slows sugar absorption.

History Of Flaxseeds

Flaxseeds have been used since ancient times. Many historians suggest, these seeds were cultivated in 3,000 BC by the Babylonians.

They were also used by ancient civilizations as food and medicine to treat a wide variety of conditions and disorders despite the fact that back in those there were not any explanations to back up its effectiveness.

As a matter of fact, ancient civilizations believed that these seeds were so strong that even the great Charlemagne passed a law that required all his subjects to consume them.

While today we do not have tyrannical leaders who can order us to eat them (thankfully), science does exist to explain their health benefits, and the medical community has research to support what King Charlemagne had assumed.

Flaxseeds In Modern Times

The demand for flaxseed continues to grow each year as a result of the numerous health benefits offered by this tiny nutritional powerhouse. From oatmeal to frozen waffles and crackers, and oil, the flaxseed is found in many types of foods and has a variety of uses in recipes and healthy cooking.

According to the Flax Council, over 200 new products made from flaxseeds were launched in 2010 in Canada and the United States alone.

The Health Benefits Of Consuming Flaxseed

The beneficial and therapeutic properties of flaxseed have yet to be completely understood by scientists and medical experts. A lot of them have claimed that they lack concrete evidence to support the seed’s health benefits. Still, there has been an influx of research studies suggesting that flaxseed is indeed the wonder food and a nutritional powerhouse that many have thought it to be, especially when it comes to supporting .

Most plant foods have some phytonutrients called lignans, which are, fiber-related polyphenols that act like phytoestrogens, and provide valuable antioxidant and fiber mimicking benefits. Recent research has ranked flaxseeds as the #1 source of lignans.

In fact, flaxseeds have 7 times more lignans than the runner ups, which are, sunflower seeds, 475 times as many as cashews and a whopping 3,200 times as many as peanuts.

How Flaxseeds Serve The Human Body

Cancer prevention

Consuming flaxseeds can help prevent breast, colon and prostate cancers, according to medical experts. Basically, it helps prevent the development of cancerous cells because flaxseeds contain high levels of Omega-3 fatty acids that disrupt the malignant cells from sticking to healthy body cells.

Furthermore, flaxseeds have lignans with antiangiogenic properties, which, impede tumors from creating additional blood vessels.

Reduces the risks of cardiovascular diseases.

Consuming plants with omega-3 fatty acids can aid your through a variety of mechanisms, including regulating the heartbeat and preventing inflammatory actions. Also, recent studies have confirmed that eating flaxseeds can lower blood pressure. These health perks may be caused by both the amino acid groups, as well as, the omega-3 fatty acids found in these seeds.

Skin tissue protection.

Researchers from University of Pennsylvania Perelman School of Medicine revealed that a healthy diet that includes linseeds can protect the skin tissue from getting impaired by radiation. These researchers have concluded that dietary linseeds, already known for their anti-inflammatory and antioxidant properties, can work both as a protector and a mitigator to counter radiation pneumonopathy.

Aids in the prevention of diabetes.

Preliminary research has also suggested that daily consumption of flaxseed’s lignans may modestly improve blood sugar levels. In addition, daily flaxseed intake encourages glycemic control in females with pre-diabetes, as well as, in obese men.

Flaxseed is a whole grain.

Whole grains provide whole nutrition from the grain without stripping any vital nutrients away as is the case with processed grains. Flaxseeds have a very high amount of fiber, which, has numerous health benefits. It facilitates digestive health. Softens stool and maintains bowel health. It also lowers cholesterol, controls blood sugars and is essential for healthy weight management.

Flaxseed Nutrition Facts

Amount per 50 grams (about 10 tablespoons)
· Calories: 534
· Total Fat: 42 grams ( 8 grams of monounsaturated fat, 29 grams of polyunsaturated fat, and 3.7 grams of saturated fat)
· Cholesterol: 0 grams
· Sodium: 30 milligrams
· Potassium: 813 milligrams
· Total Carbohydrates: 29 grams ( 1.6 grams of sugar and 27 grams of dietary fiber)
· Vitamin A: 0%
· Vitamin C: 1%
· Calcium: 25%
· Iron: 31%
· Vitamin D: 0%
· Vitamin B-6:25 %
· Vitamin B-12: 0 %
· Magnesium: 98%

Flaxseeds are considered very low on the Glycemic Index and so are ideal for those worried about or diagnosed with diabetes.

How To Eat And Use These Seeds

It is best that you buy these seeds as a whole, and grind them fresh to add to various recipes and meals.

  • Sprinkle them onto cold or hot cereal.
  • Add the ground seeds to homemade bread, cookie and muffin recipes.
  • Add ground linseeds to pump up your breakfast shake’s nutritional volume.
  • Sprinkle on steamed vegetables, to give them a nuttier flavor and an added boost of fiber, potassium and magnesium.
  • Flaxseed supplements can be purchased and are used for cardiovascular health and other benefits.
  • Organic dietary flaxseed oil can also be purchased for use in meals, and recipes.

This is a good alternative for vegetarians and vegans to get their daily intake of Omega-3 Fatty Acids. It can be used in salad dressing, sauces, with yogurt, in protein shakes and smoothies. It also works great as an alternative to butter on potatoes, toast and other starches.

Storing Flaxseed

The best place to store these seeds is in the freezer. Basically, the freezer extends shelf life for up to a year and retains nutritional properties.

A Final Word

With its numerous health benefits, it is no surprise many consider flaxseed a super food. But, always take note that there is no instant solution or magic pill to improving your overall health. What really matters most is making consistent healthy dietary choices.

Take care and be well.

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November 21, 2014

6 Characteristics Of The Fit and Healthy

man cycling fitness Question people who are maintaining , you should find these six characteristics universal:

1. Exercise Frequently

A person who categorically will never achieve fitness. Exercising and a healthy diet are two required elements fit people use to achieve and maintain fitness.

Therefore, if what you are doing in the gym or at home does not excite you, then it is time to try other forms of exercising until you find you can enjoy and stick with.

2. Eat Healthily

If you converse with very fit people about how they train, you will find they listen to their body as far as recognizing what and how much to eat. Over time, they have determined what helps them feel right, what keeps them full between meals and what kinds of food gives them the energy they need to make it through hard workouts.

One thing you will find they do not talk about is the latest diet craze - at least not seriously. Why? Because they know what works for them and why take a gamble on trying something unproven on their body.

3. Prioritize Their Health

Fit people put their diet and exercising ahead of everything else. If that means getting up 30 minutes earlier to get in a HIIT workout before going to work, then so be it. It means eating the healthy lunch you brought from home while your coworkers eat cafeteria food or snacks from vending machines.

4. Get Sufficient Sleep

Sleep is one of the most unappreciated components of fitness. Getting enough sleep is vital to have extreme fitness.

During your sleep, your body is busy repairing itself. By getting at least 7-8 hours of sleep each night, you will be healthier, happier and fitter.

5. Socialize With People Trying To Stay Fit

You will not see extremely fit people chumming around with friends that are constantly getting fast food, eating donuts and sitting on their couch watching TV.

But you will find them with the crowd that is into healthy cooking or going on organized bike rides or run.

6. Always Active

Extremely fit people are always finding ways to stay active. While they plan exercise into their daily routine, they also choose for other activities that burn calories and use muscles, such as walking or taking the stairs.

Practice these six things and you too can start down the road to being an extremely fit person. What do you have to lose?

Take care and be well.

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November 19, 2014

Women and Weight Loss

Before and after weight loss surgeryThe Best Way for Women to Lose Weight


is a hot topic and always will be. Whether you have a lot or a little to lose, you want to know the best way to shed those unwanted pounds. There is a lot of one-size-fits-all advice making the rounds, and it is just not .

The reason that it is not working is men and women do not lose weight the same way - even when using the same methods. You only have to look at the difference in a man and a woman's distribution of fat cells to understand this.

A woman tends to have all over body issues when it comes to the distribution of fat. Woman gain fat from the neck to the arms to the midsection to the thighs. A man generally gains most of his weight in his belly, but everyone is unique, so you cannot generalize too much.

The Role of Your Metabolism in Weight Loss

You can watch what you eat and work out just as hard as the next person works and find yourself struggling to shed every single pound. A body's metabolic makeup is one of the reasons that people differ in how quickly they can take off excess weight.

When it comes to , there is no level playing field here. For example, men easily lose weight faster than a woman does because their muscle mass plays into how fast their metabolism works.

It does not seem fair does it? Your metabolism is the way that the food you eat turns into energy. Your metabolism is what uses your calorie intake.

Even so, depending on how fast or slow your metabolism rate is, you will burn calories quickly - or you will not. Three main things determine how well your metabolism will help you lose weight.

The first is whether you are a man or a woman. Despite thoughts to the contrary, men actually have less body fat than women do. This is the case because with rare exceptions, men carry more muscle on their bodies than a woman does.

Men focus more on having muscles than women. The more muscles that you have, the easier it is for your metabolism to work for you, burning calories.

If you have less fat - along with having a great muscle mass - then whenever you try to lose weight, you will do if faster than someone who does not have those advantages.

This is why women can struggle to lose ten pounds over the course of a month and a man can drop it in a couple of weeks. Your bone structure also plays a part in how fast your metabolism works.

The bigger boned a person is, the quicker he or she will burn calories because of a faster metabolism. People that have a larger bone structure will also burn more calories while they are sleeping because their resting metabolism is faster.

Age also plays a part in how fast your metabolism will help you to burn calories. When you grow older, your metabolism slows down due to the changes that take place in your body.

Even if you are sedentary, your metabolism will burn calories, but you will fare better with weight loss if you are exercising consistently - regardless of whether you are a man or a woman.

Avoid Quick Fixes

It can be very tempting to focus your on whatever rapid diet fad is floating around. However, a quick fix is not really a fix at all because the weight loss does not last for the long haul.

Most quick fixes are fad diets that involve cutting out complete food groups or eating weird foods that smell or taste horrific. If you eliminate entire food groups, your body is not getting the nutrients that it needs.

You may also end up severely limiting calorie intake. When your calorie intake becomes too limited, your metabolism will slow down because your body will go into preservation mode.

Any diet that claims it has a miracle solution to all of your weight loss needs is not being truthful. If there were such an easy fix, everyone would use it. There are scammers that will eagerly prey on your desire to lose weight.

These quick fixes create a yo-yo effect. You will lose weight, but it will come right back.

Moreover, when quickly lost weight returns, it often brings with it more pounds than you originally lost.

Not only that, but quick fixes can be dangerous to your health - especially if they are extreme. Any quick fix that involves .

By using safe methods, you can lose weight and you will be healthier while doing it. You can tell if a method is a quick fix with phony claims if it promises dramatic results overnight or in a very short time period for a huge amount of weight.

There is no such thing as overnight weight loss.

5 Food Habits to Practice When You Want to Lose Weight

There is a reason that grocery stores put all of the tempting foods at eye level and within easy reach. We like things easy and fast and when we see our favorite fattening foods, it can override our willpower.

It is even worse if we are tired, moody or bored. How tired we are, how we feel and what we are experiencing can influence food choices. Denial can also be an issue when you are thinking of changing your food habits in order to lose weight.

When most women hear the word "diet," they immediately start thinking about all of the foods they can no longer eat. Losing weight is not as much about denying yourself food as it is simply choosing to eat more good foods over the less healthy ones.

The first food habit to practice is to plan for successful weight loss. This means that you do not want to have the foods that are your weakness within easy reach. You do not want to avoid them altogether because the more off limits a food is, the more your body will have a craving for it.

If you have certain foods that are your weakness, you should still buy them, but get them only in single serving sizes. The second food habit to adopt is to use portion control.

We tend to underestimate the size of the portions on our plate and it can be too easy to stay in that super-sized mindset. It is always better to measure out portions.

The third food habit is to learn how you are sabotaging yourself. You should ask yourself if you are truly hungry or if you are reaching for something simply because it is your fallback mechanism kicking in.

Your fallback mechanism is what you rely on when you are feeling down or worried about something or you simply have the munchies. This is when you can eat more than you intended.

The fourth food habit is to fit your weight loss-eating plan into your . The area that trips up many women who want to lose weight. They plan all of their meals at home, but fail to plan for the times when they might be working late or out with friends.

It can be too tempting to think that you have blown it for one night so you might as well over-eat. Figure out ahead of time what you are going to do to eat healthy for the times when you cannot make it home by dinner.

The fifth food habit is to monitor your hunger level. When you get hungry, this can cause you to override all of your good intentions. Keep healthy snacks on hand and eat more often than you normally would.

You can break up three large meals into six smaller ones. Not only will you feel fuller all day, but also you will eat better and keep your metabolism revved up to burn more calories.

What is Your Weight Loss Plan?

You have to have a strategy in place when you want your weight loss efforts to be successful. There is some great advice available when you want to lose - and some not so good advice, too.

You want to make sure that you lose weight in a way that works for you. If you try to work with a weight loss plan that does not suit your lifestyle or needs, you will only end up frustrated.

What works for someone else might not work for you and that is okay. It is true that weight loss is as simple as eating less and moving more. However, how you eat and how you move does play a role in whether or not your attempt will be a successful one.

There are many different types of eating plans to choose. Some are more structured than others are. You can choose from well-known weight loss programs like Weight Watchers or Jenny Craig.

These programs work wonderfully for some women, but do not for others. You can purchase books and follow diets like the DASH diet or the Mediterranean diet. If you are good with planning, you can create your own healthy eating strategy.

Your weight loss plan needs to include what you are going to eat, when you are going to eat and where you are going to eat. You will want to figure in home, restaurants and office foods.

By having a plan, you have something that you can rely on to help you stay on track. Besides eating, your weight loss plan needs to cover exercise. What kind of exercise you are going to do and when is important.

Exercising Helps You Lose Weight

When you mention exercise, it can cause a negative reaction among many women. That is because exercising can become repetitious and boring.

Exercise should never make you feel miserable emotionally or make you dread doing it. If you feel that way, then overhaul your exercise plan.

In order to be successful with weight loss, you have to burn calories. However, that does not mean that you have to drag yourself out of bed every morning while it is dark outside to hit the gym.

It also does not mean that you have to come home from work, dead tired, and head out to yet another cardio class. First, you can always exercise at home. Many great products on the market make exercising from home easy and effective.

You can find a wide selection of workout DVDs that can help you lose weight and tone. Secondly, you do not have to do any kind of structured exercise program.

Instead, you can choose to get moving and do things that you actually enjoy. If you enjoy whatever kind of physical exertion that you are doing, then you are more likely to keep doing it and reach your weight loss goal.

A fun activity can be anything that you enjoy doing that gets your heart rate elevated. Walking is still one of the best ways to take off those extra pounds. You can walk around familiar areas in your city and play tourist for a day.

You can even sign up for a walking tour. Walking on any surface that offers some resistance is helpful. One such surface would be the sand at a beach. Hiking is also a fun form of exercise. You can slowly build resistance, too - and hike different trails in your state.

Getting your pets out of the house is another way to enjoy some exercising. You can put the dogs on a leash and take them to the local park. If the weather is too hot or it's raining outside, you can walk at the mall.

Not only is this an interesting form of exercise, but you will be able to do some window-shopping along the way. If you are not that fond of going for a walk or hiking, you can enjoy long bicycle rides.

Riding a bicycle not only helps you lose weight, but it tones your muscles as well. You might find that you enjoy bike riding to the point that you join others in local competitive races.

Dancing is another form of fun exercising. You can do this at home or you can choose to join a club or take dance classes. The point is that if you make exercising something that you look forward to doing, you are more likely to stick with it than if you view it as something you have to do that you do not want to do.

Products That Can Help Women Lose Weight

Some tools can help you reach your weight loss goals. Some of these tools are very inexpensive while some will cost you a little more. Journals can help track your eating plan as well as keep up with your exercise data.

You can use it to record your measurements if you keep an eye on those. Your measurements are often the first indication that you have lost weight - and this can be something that helps keep you motivated on those days when you do not feel as if you are making any headway.

There are many essential oils - including ones such as lavender or patchouli - that can help you with your weight loss goals because these can soothe anxiety that can trigger an emotional eating response.

You can purchase meditation CDs or DVDs that can help you deal with overeating that triggered by stress. There are also DVDs featuring many of the more popular exercise programs. Some of these programs do not require any additional tools, but a few of them will.

can also be a big help when you are trying to lose weight. If you hate the thought of exercising, then look for equipment that helps make it fun.

You can find indoor cycles that feature pre-programmed workouts. However, there are also gaming cycles that you can get. Some exercise bikes that come fully loaded with video games.

You can work out while you enjoy playing a video game. This kind makes you feel as if you are part of the track that the screen lays out for you. Video games can be a part of making exercising fun - especially if you have the newer game consoles. You can check out active ones like Wii Tennis.

Whatever equipment you choose to buy, there will often be a women's version, a men's version, and a gender-neutral version. Check out the benefits and limitations of each one and do not force yourself to buy a piece of women's equipment if you feel you need some of the other benefits offered on different items.

Are you looking for more information regarding natural diet solutions? Visit today for more information.

Article Source:
Photo Credit Bariatric Solutions (a Dallas weight loss surgery center)

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November 17, 2014

Pilates Benefit Health and Wellness

woman pilates workout

Improve your quality of life and health today!

Everyone can agree that regular exercise is necessary for the overall health and fitness of humans. No matter what type of program or workout is used, the most important part is that you move and move regularly.

Sedentary lifestyles can lead to a plethora of diseases and ailments, and overweight and obesity. Plus, what some may not have considered is the fact that a sedentary lifestyle can also lead to much more difficult senior years.

As the body ages it begins to lose muscle, and bone strength degrades. This can result in decreased function and mobility in retirement years where one should be vital and equipped to enjoy retirement.

Recent research has also shown that regular exercise is one of the factors of Alzheimer’s prevention and lowering the risk of dementia often seen in the aging population.

For those who are still young and vital, exercise has many rewards for the body, mind and soul. Stay strong and energized by following a regular exercise regimen, and Pilates is one of the best choices!

What Is Pilates

Pilates is a form of exercise that was developed by Joseph Pilates, and today it is one of the most popular workout regimens in the United States.

It seems like everyone is either doing Pilates, or interested in starting a Pilates exercise program. Indeed, one of the best things about the Pilates method is that it works so well for a wide range of people.

Athletes and dancers love it, as do seniors, women rebounding from pregnancy, and people who are at various stages of physical rehabilitation.

Pilates was created with a specific focus on breath, flexibility, strength and increased mind/body awareness. While these exercises don’t show drastic improvements immediately, if you do it on a regular basis, you will definitely notice great changes in both your body and lifestyle.

Philosophies behind Pilates

Pilates Is An Adaptable Form Of Exercise

The ability to modify the particular exercises is the cornerstone of Pilates and that adaptation is the key to its success across various populations because they are made to fit all fitness levels and age groups.

Centering, Control, Flow, Breath, Precision, and Concentration

These are the 6 principles of Pilates and are integral to a quality workout.

What sets Pilates apart from other workouts is that instead of emphasizing repetition of moves, it focuses on the quality of each move instead with an emphasis on accuracy and precision, which, in turn yields significant results in the shortest amount of time.

Whole Body Training

By training the body as a whole, rather than isolating certain muscles, you will improve your movement, enhancing your life greatly. Overall, Pilates can present a number of health benefits for anyone at any age.

The Benefits of Pilates

Improve Balance, Coordination And Agility

Recent studies have demonstrated that Pilates offers the “key to fending off falls”, which is one of the leading causes of injury among elderly people. After a few weeks of Pilates exercises, many women demonstrated greater balance control, as well as, an increase in their range of motion and flexibility in the legs.

They experienced a heightened confidence when walking, and were able to evenly distribute their weight. Pilates strengthens the hip and leg joints, as well as the body’s core, which can greatly promote stability. This increase in coordination and agility.

Correct Imbalances Between Strength And Flexibility

An can greatly diminish your performance. As you exercise, you will find that maintaining the proper form is extremely important in Pilates.

Your muscles are vital, they provide the immense support your joints and bones require to move. Flexibility and strength training combine to work together, combatting degenerative diseases and a variety of other health problems.


Pilates provide extensive support and strengthening to your back muscles and the abdominal muscles. These are necessary in the spine’s supporting role. The spine will be stronger, and healthier, which greatly improves your arm and leg strength.

It can also greatly improve your posture, as your spine won’t be so easily burdened. One of the primary principles in Pilates is that the spine should hold its natural curve, and this is important in preventing lower back and neck strain.

Correct Poor Posture Habits

. When you slouch while walking, or sitting you can pull a muscle, and lessen the spine’s ability to absorb shock that can lead to neck strain.

Many problems stem from poor postural habits. When you perform Pilates regularly, you can begin to come “in tune” with your body, which, is what they mean by mental and physical awareness. You will be able to correct your posture and other bad habits naturally and easily.

Increase Mind/Body Awareness

Improve your movement’s efficiency, as well as, your own awareness of your body, through Pilates. Pilates forces you to pay close attention to your own breathing, the way you position your muscles and limbs, and encourages strong concentration on form.

All of this combined forces you to become more in tuned with your body, which, transfers over to serve you in everyday life.

Final Thoughts About Pilate Fitness

Overall, Pilates offers a variety of benefits to people of all ages. In becoming more in touch your body you can achieve a better overall quality of life.

And, the elderly or people of any age will notice a massive improvement in range of motion and injury prevention.

Those who suffer from back pain or arthritis will get pain relief and improved joint health.

In working the core, Pilates, will improve the overall stability of the body, including posture and spine health.

Try Pilates Today!

Take and be well.
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November 12, 2014

Preventing Cognitive Decline In An Aging Population

aging female helped by young womanCognitive abilities include the mind involvements like , all of which are required to perform any task. As one is getting older, cognitive capacity to handle different mind skills deteriorates. This could lead to even more serious complications like dementia. Factors that contribute to cognitive decline include lack of mental activity, increase in age, malnutrition, diabetes, not exercising, high blood pressure, depression and even genes. Read on to find out how you can recognize cognitive decline and the options that you can embrace to prevent cognitive decline even as you age.

Tips on How to Prevent Cognitive Decline

Vital exercises

As you grow older, the brain changes too this accounts for the slow information processing experienced by old people. This situation can be improved through exercising some parts of the brain thus helping older adults improve their capacity to learn.

Boosting brain cell energy

Younger brain cells are better placed to absorb glucose and produce energy than older brain cells. The older brain cells may get destroyed thus leading to cognitive decline. Especially when one is older it is important to take nutrients that will energize the brain cells, thus enabling the brain to function effectively.

Stay Socially Active

According to research social connections lower the risk of suffering from dementia. Through interacting with people the mind is stimulated. Engaging in social activities and been in the company of loved ones help to reduce cognitive decline.

Keep Learning

Activities like reading books, going to museums and playing cards . This further reduces the probability of suffering from Alzheimer and dementia.


Physical activity of older adults according to study is associated with increased cognitive functioning. Exercise reduces the probability of having stress while improving moods thus enhancing cognitive abilities.

Herbs and Supplements

You can also enquire from the doctor about supplements that help limit cognitive decline. Ginger, aspirin and ginkgo are known to aid in circulation. Ginkgo improves the brain functioning while lowering depression and improving memory. A mixture of ginger and ginkgo is known to lower stress levels. Aspirin inhibits both cognitive decline and vascular dementia.

Low fat diet

Some diseases like type 2 diabetes, high blood pressure and high cholesterol enhance cognitive decline. This explains why avoiding high fat diets will help to stay away from cognitive decline.

Get adequate amount of sleep

Sleep disorders contribute to poor learning and poor memory. Daytime sleep has been associated with dementia. Consult the doctor in case of and embrace a routine sleeping time

• Other conditions like diabetes and may accelerate cognitive decline. Treating these diseases may improve cognitive abilities.

Take omega-3 fatty acids

These fatty acids inhibit clotting of the blood thus enhancing blood flow and minimizing the risk of stroke. You can now make an informed choice to take care of your cognitive abilities. Remember you can apply for ni number and track your benefits effectively while watching your national insurance contributions.

Author Bio:
Mathew Williams is a Passionate blogger. He works on behalf of nicard. He has been writing contents on the web professionally since 2006.
As an avid reader and blogger, he shares his experience through his articles on Travel, Education, health, Technology, Parenting and many more.

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