Archive for August, 2017

Cinnamon – Surprisingly Healthy

Spices has long been used in bringing that much needed flavor to some of the best dishes in the world. But some of these spices were not originally meant for the kitchen. In Ayurvedic medicine for example, some spices were used for treating respiratory and digestive problems.

Cinnamon brings its own unique taste and fragrance to some of the tastiest pastries. And this is something that ancient Egyptians and Romans commonly used in creating essential oils or masking bad odors.  While there’s no contesting how good cinnamon smells, it might come as a surprise to many how this could also have beneficial effects on our health.

Reduce your Risk for Cancer

Cinnamon is a powerful antioxidant. It helps reduce the buildup of toxins in the body which can have a degenerative effect on cells. By getting rid of wastes, cinnamon helps keep our cells healthy. Cinnamon also has anti-inflammatory properties. Which protects our body against cellular-level damage.

Alzheimer and Dementia

Cinnamon contains Cinnamaldehyde, a compound responsible for giving its signature smell and Epicatechin, a powerful anti-oxidant. The exact mechanisms for the development of Alzheimer and Dementia are not clearly known but cinnamon’s anti-oxidant properties can prevent the development of plaques and tangles. Because of its powerful anti-oxidant properties, cinnamon can protect us against oxidative stress which is a major factor in the development of Dementia.

Better Heart Health

Cinnamon can be used to reduce the level of cholesterol, triglycerides and LDL cholesterol all of have a negative effect on our heart’s health. It helps control the level of bad cholesterol while increasing the levels of HDL or “good” cholesterol. Cinnamon also help lower blood pressure which combined with healthy levels of cholesterol contributes to a healthier heart.

Helps Lower Blood Sugar Levels

Cinnamon helps maintain normal blood sugar levels. It also helps reduce insulin resistance which is responsible for metabolism and proper energy use. Cinnamon helps lower blood sugar levels by decreasing the amount of glucose that enters the bloodstream after eating. This is done by slowing the breakdown of carbohydrates during digestion. Cinnamon also works like insulin by improving the uptake of glucose by the cells.

Anti-bacterial and Anti-fungi Properties

Cinnamon oil based solutions has been proven to kill common bacteria such as E. coli and streptococcus. Cinnamaldehyde, a compound found in cinnamon helps fight infection. It also has a negative effect on the growth of bacteria. Cinnamon oil can also be used to treat fungal infections in the respiratory tract. Cinnamon also helps prevent tooth decay and reduce bad breath by fighting bacteria in the mouth.

Little Known Health Benefits of Exercise

We all know how exercise helps improve overall strength and heart health. But aside from strengthening those muscles and giving you stronger bones, it also provides little known benefits such as improved hearing and fewer cold episodes.

Exercising is a great way to keep us healthy and there’s no contesting that. But if you’re still searching for a little push then this little known health benefits is certainly a welcome. It can give that extra motivation the next time you find yourself too lazy to workout.

 

 

 

 

 

 

 

 

 

 

Say Goodbye to Colds

Okay that is certainly an overstatement but people who exercise swear that they’re immune from colds or so they say. Exercises generally strengthen the body and in this case the immunity system. People who regularly exercise have good health habits and are more conscious of what they eat.

There is no direct link between fewer colds and exercise. However, studies have shown that between people who regularly exercise and those who don’t, the percentage of inactive participants suffering from colds are higher.

Prolonged, intense exercises however increase our risk for colds. This is because strenuous exercises increase the body’s levels of cortisol and adrenaline. Which can suppress the immune system thus increase the chances for cold.

Keep your Eyes Healthy

Exercises do not directly improve eyesight but it does lower your risk for developing eye problems such as cataracts. Exercising decreases inflammation which is a known cause for cataracts. Exercising regularly normalizes blood sugar levels. The eyes contain very fine blood vessels and abnormally high blood sugar levels can damage these blood vessels. This is why people with diabetes are at high risk for developing eye problems.

Better Hearing

No muscles to build here. Just like keeping your eyes healthy, exercise improve overall blood flow in the body. Better blood flow to the cochlea, the ear structure that converts sound into nerve signals that are sent to the brain can explain this. Overall, the body needs a healthy supply of all blood in order to function properly.

Listening to music during a workout or a quick run through the park is a good way to keep ourselves upbeat and in pace with our routine. But some go overboard and blast their ears with music which can have a damaging effect on hearing health. So keep those beats at a minimum and give your ears a break.

Sleep Better, Easier

Exercising is a great way to release stress and you don’t have to hit the gym to get this benefit. The home is an excellent place to workout. Simple home appliances and furniture can be excellent exercise equipment.

Sleep is never overrated. The body does not showdown instead goes into the process of repairing and recuperating after a hard day at work or a gruelling exercise routine. People who sleep better are more likely to perform better the following day.

Ketogenic Diets – Is It For You?

Ever wondered what a Ketogenic Diet is? This type of diet is a high-fat, low-carbohydrate diet that forces the body to burn fat instead of carbohydrates. Its food ratio consists of 60% to 80% total calories from fat, 15% to 35% total calories from protein and 5% or less calories from carbohydrates.

A Ketogenic Diet is similar to other strict low-carbohydrate diets such as the Atkins or LCHF Diet. However, one major difference is it restricted when it comes to protein. A Ketogenic Diet reduces the levels of insulin thus increasing fat burning dramatically. This in turn makes it easier to burn fat stores helping you lose weight more easily.

The Upside of a Ketogenic Diet

Several health benefits have been attributed to a Ketogenic Diet. This includes increased energy levels and improved weight loss. A Ketogenic Diet also reduces our risks for some health conditions.

  • Reduced Risk for Type 2 Diabetes

People suffering from pre-diabetes, Type 2 Diabetes and are not on insulin medication can reverse their condition by switching to a Ketogenic Diet. Medical research has shown that low-carbohydrate diets that limit the intake of sugar and process grains can have a positive effect on people suffering from diabetes.

  • Reduces Cancer Risks

Studies show that highly-processed, low-nutrient, and pro-inflammatory diets feed cancer cells which makes it easier for them to develop and multiply. Some studies suggest that a Ketogenic Diet may actually starve cancer cells and prevent it from growing rapidly. Generally, diets that encourage us to eat healthy reduce our risks for cancer.

  • Improved Weight Loss

Diets are designed to keep people healthy but one of the most popular reasons is to shed weight. A Ketogenic Diet is highly effective in helping people lose weight. Low-carbohydrate diets keep you feeling fuller longer and speeds up the fat burning process. With less insulin released, the body does not store extra energy in the form of fat. Instead, it focuses on burning existing fat stores for energy.

Foods You Should Eat on a Ketogenic Diet

Vegetables

  • Cabbage (3g)
  • Avocado (2g)
  • Cauliflower (4g)
  • Zucchini (3g)
  • Spinach (1g)
  • Brussels Sprouts (5g)
  • Kale (4g)
  • Green Beans (4g)
  • Broccoli (4g)

Fruits

  • Blackberries (Half a cup which contains 3 grams of carbs)
  • Plum (One medium-size contains 6 grams of carbs)
  • Kiwi (One medium-size contains 8 grams of carbs)
  • Raspberries (Half a cup which contains 3 grams of carbs)
  • Blueberries (Half a cup which contains 6 grams of carbs)
  • Strawberries (Half a cup which contains 6 grams of carbs)
  • Clementine (One medium-size contains 7 grams of carbs)
  • Cantaloupe (One cup contains 11 grams of carbs)
  • Peach (One medium-size contains 13 grams of carbs)
  • Cherries (Half a cup contains 9 grams of carbs

Snacks

  • Zucchini Chips
  • Salami and Cheese Chips
  • Tortilla Pizza
  • Onion Rings
  • Sesame Crispbread
  • Keto Garlic Bread
  • Egg Muffins
  • Cinnamon and Cardamon Fat Bombs
  • Kale Chips

Nuts

  • Brazil Nuts
  • Hazel Nuts
  • Walnuts
  • Almonds
  • Pecan Nuts
  • Macadamia
  • Peanuts

Break a Sweat with this Office Workouts

The office is probably one of the most unlikely places to get healthy. Spending hours lurking in that office chair doesn’t do anybody any good except build those love handles. Taking care of our careers is one thing but keeping our body healthy is equally important.

Studies have shown that prolonged sitting can have a damaging effect on our health. Sitting in the office from 9 a.m. to 5 p.m. can be likened to a couch potato minus the TV. Some studies even showed that sitting for long periods of time can increase a person’s risk for cancer by 60%.

Starting your journey to a healthier life can be done with a few simple changes. Switching to a healthy snack or deciding to take a little more veggies during lunch is just one of those little things that all up to being healthy.

 

 

 

 

 

 

 

Breaking a sweat in the office is possible and it doesn’t involve bringing in gym equipment. So the next time you find yourself hitting a wall and just need to release stress why don’t you make this an opportunity to get those sleeping muscles working. Below is a few simple exercises that you can do in your downtime.

Stretching

  1. Back and Legs

Lean forward from a standing or sitting position bringing the chest towards the thighs. Try to straighten the legs slowly stretching the hamstrings.

  1. Arms and Shoulders

Pull the arms across the chest and hook the other arm around it to pull the tension out of the upper back and rear shoulders.

  1. Neck

Tilt the head slowly towards the shoulder and hold it for ten seconds on each side. Do this on a slow and easy pace.

  1. Calves

Stand and lean into the desk with the heels on the floor. Bend the knees slightly to stretch the Achilles tendons.

  1. Thighs

Sit on the left edge of the chair. Grab the left ankle and pull it upward towards the buttocks. Do it also on the other side.

10-Minute Office Cardio Workout

  • Push-Ups

Get into a plank position with feet firmly on the ground and hands on a chair. Bend the arms to go down and bring the body back up. Go as low as your body can reach and press the back up to a tall position. The core should be tight and the routine should continue for at least one minute.

  • Broad Jumps

From squat position, bend down and jump forward landing again in a squat. Turn around and hop the other way. Continue hopping back and forth for one minute focusing on the distance instead of the height.

  • Tricep Dips

Facing away from the chair with the hands gripping the edge, place the feet out in front of you with knees bent at ninety degrees. You should feel the effect on the shoulders and triceps as you dip down and back up. Do the routine for one minute.

  • Squats

From wide stance, squat down and tap the butt to the chair, then come up. The pace should be fast to get the heart rate up. Extend the body as you rise up and squeeze at the top to engage the muscles.

  • Walk Lunges

Bend the knees in an alternate pace as you lunge-walk through the hallway. Do it in a nice and low position so that the quads with feel it by the end.