Foods for Bone Health: Getting Enough Calcium From Your Diet.

Meet your daily requirements for calcium with these dairy foods and vegetables.

Getting enough calcium from your diet can be tricky. According to the Institute of Medicine, Americans consume about 72% of their dietary calcium from milk, cheese, and yogurt and from foods to which dairy products are added, such as pizza and ice cream. The rest is derived from vegetables (7%); grains (5%); legumes (4%); fruit (3%); meat, poultry, and fish (3%); eggs (2%), and miscellaneous foods (3%).

While people can absorb about 30% of the calcium in dairy and fortified foods (such as orange juice, tofu made with calcium sulfate, and soy milk), absorption is about twice as high from certain green vegetables, such as broccoli, bok choy, and kale.

Much less calcium is absorbed from foods with high levels of oxalic acid—spinach, collard greens, sweet potatoes, rhubarb, and beans—and eating spinach with milk, for example, also reduces the calcium you can absorb from the milk. The calcium in foods that are high in phytic acid—whole grains, wheat bran, beans, seeds, nuts, and soy isolates—is also poorly absorbed, but these foods do not block absorption from other calcium-rich foods like milk.

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How to Get the Vitamins and Minerals you Need.

Good nutrition is much more than something to fill your stomach -- what you eat can affect your health, energy, and well-being in so many ways.

The most important feature of a good diet is variety. We all know variety is the spice of life, but did you realize that unless you eat a wide variety of foods, you may be missing out on important vitamins, minerals, and other nutrients? Eating the right mix of vitamins and minerals will help you feel and look your best at any age.

Color Rules

To make sure your eating plan contains all the nutrients you need, choose a rainbow of colorful foods. The pigments that give foods their color are also the nutritious substances that can reduce your risk of cancer and chronic diseases like heart disease.

Of course, foods with the most "pigment power" are mostly fruits and vegetables -- yet another reason to fill your plate with these fiber-filled, low-calorie, fat-free, super foods! Eaten together, fruits and vegetables pack an even bigger punch in reducing free radicals -- unstable molecules in the body that damage cells and are thought to contribute to the development of many diseases.

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 Vitamins in the News

The hottest vitamins these days are the antioxidants (E, C, and A, along with the mineral selenium) and the "sunshine" vitamin, also known as vitamin D.

Antioxidants help gobble up those nasty free radicals. A diet rich in antioxidants has been linked to a host of health-promoting, disease-fighting activities in the body.
Antioxidant-rich foods include:

•Vitamin A and beta-carotene: pumpkin, squash, carrots, spinach, sweet potatoes, cantaloupes, dark leafy greens, and mangoes

•Vitamin C: citrus fruits, strawberries, bell peppers, cauliflower, broccoli, tomatoes, sweet potatoes, and asparagus

•Vitamin E: vegetable oil, almonds, whole grains, wheat germ, sweet potatoes, and yams


Selenium: salmon and haddock
Vitamin D has been in the news lately as studies have shown that people living in northern latitudes (such as much of the northern U.S.) may not get enough of this nutrient. Without adequate vitamin D, your body can't properly absorb calcium, leading to a higher risk of broken bones -- especially in the elderly. A recent Swiss study suggests that elderly folks may be able to reduce their risk of injury from falls with vitamin D supplementation.

The best source of this nutrient is sunshine. Other good sources include:
Fortified milk and some orange juices. Juice manufacturers are now adding both calcium and vitamin D for better absorption.

•Salmon and mackerel
•Eggs
•Liver
•The Calcium Connection

Calcium is also the super-nutrient for keeping bones and teeth strong and preventing osteoporosis. The best sources of calcium are dairy foods, though it's also found in
dark leafy greens and

fortified products like cereal and orange juice.

Food or Pills?

Supplements are not the secret weapon to better health, nor can they make up for a poor diet. While vitamin and mineral pills can help round out a healthy diet, they cannot take the place of the many nutrients and fiber found in whole foods.

At the WebMD Weight Loss Clinic, we recommend taking a daily multivitamin and mineral supplement for nutritional "insurance." Depending on your food choices, even the best eating plans can fall short of meeting all your nutritional needs. Taking a daily multivitamin/mineral supplement is safe and may offer additional health benefits. According to a study published in the August 2003 Journal of Nutrition, a daily multivitamin can reduce your risk of having a first heart attack. Other studies have suggested that daily supplements can help maintain good health and reduce the risk of chronic disease.

But remember that more is not always better: When you are choosing your daily multivitamin/mineral, make sure it contains no more than 100% of the Recommended Dietary Allowance for any nutrient.

It's a much better idea to get your nutrients from food and take a simple vitamin/mineral supplement once per day -- unless your physician recommends otherwise. (Keep in mind that that certain health conditions, such as pregnancy, call for specific supplements, so check with your doctor if you have health issues.)

The Basics

Every day, scientists are discovering substances in food that promote health and protect against diseases. As time goes on, they will likely uncover even more exciting links between nutrients and health.
In the meantime, here are some basic things we know for sure about vitamins and minerals:
Vitamins and minerals have no calories.


All vitamins and minerals can be found in foods.


If your diet has too little of a vitamin or mineral over a long period of time, you will develop a deficiency.

The best form of most vitamins and minerals is the kind you get from food.

So go ahead: Add any or all of the foods mentioned in this article to your grocery list. Choosing foods and beverages that are loaded with vitamins, minerals, and other healthful substances will help satisfy hunger, ward off chronic diseases, and keep a zip in your step.


Via:  http://www.medicinenet.com/vitamins_minerals_and_nutritional_supplements/article.htm

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Insanely Motivating Fitness Guys That Will Inspire You Build Muscle.

Whether you want workout tips or you're just looking for a little motivation, there's no doubt that Instagram is great spot for fitness lovers. It's full of yogis, trainers, and people who just want to document their fitness journeys. But with the many hashtags and 'grammers out there, we know it can be hard to find the best of the best.

Believe it or not, at Instagram Fitness Pros they encourage folks to exercise at home as much as at the gym. This way, they are more apt to adopt fitness as a lifestyle. "The key thing is that you do something, somewhere, sometime.

Today our Motivating Fitness Guy On Instagram That Will Inspire You To Get Fit and start a Healthy Lifestyle is " kaiquebarbanti_ifbb"

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How to Detoxify and Clean out Your System a Little.

If you have been feeling extremely tired, have been catching colds, getting sick more often or have been suffering from cloudy or muddled thinking lately, it might simply be time to detoxify and clean out your system a little.

Due to a busy lifestyle, you might not be taking as good of care of yourself as you should be. Skipping meals, eating fast food on the run, lack of exercise and lack of sleep will eventually take a toll on your body which could then result in those symptoms mentioned above.

Here are some things to do to help you cleanse your body naturally and get it back in peak physical condition.

÷ Instructions

#1. Drink Water:

 Drinking water is one of the fastest and easiest ways to help clean out your system naturally. Drink as much water as you can as often as you can. A good way to do this is to keep a bottle on your desk, by your nightstand, in your car, or anywhere else you might see it and be reminded to drink it. The simple fact is, if you wait until you are thirsty it means it is already too late and your body is already considered dehydrated.

Not only will you feel better with the more water that you drink, but you will look better as well. Drinking water can even help you to lose weight naturally. If you drink a full glass within 15 minutes before eating a meal, the water will help you feel fuller more quickly, causing you to eat less.
Do your best to drink at least 6 to 8 glasses of clean, filtered water a day.

#2. Exercise and/or Do Aerobics:

Exercise, particularly aerobics, can work wonders for naturally cleansing your body of toxins. The deeper breathing helps to clear out your lungs, sinuses, nose and bronchial tubes, and sweating that usually results from such exercise helps rid your body of toxins through your skin.

#3. Take a Fiber Supplement:

Increasing the fiber in your diet is another great way to help naturally clean out your system. More fiber in your diet will also help relieve bloating, constipation and feeling sluggish.

#4. Eliminate Certain Foods:

 Eliminating certain foods, if even only temporarily, can make an amazing difference in how you much lighter and energetic you will feel. Attempt to eliminate or at least greatly reduce the following types of foods:

•Alcohol
•Caffeine
•Dairy
•Chocolate or Cocoa
•Juices (if they are not raw or fresh)
•Soft Drinks
•Processed meats such as bacon, sausage, cold cuts,
•Excess salt
•Shellfish
Beef and Veal

5. Add Body Cleansing Foods To Your Diet:

Just as there are foods you should reduce, there are others that contain natural antioxidants that will help your body cleanse itself naturally. Some of the food you should consider adding more of to your diet include:

•Skinless chicken or turkey breast
•Egg Whites (excellent source of protein)
•White fish such as flounder or cod
•Sardines or mackerel
•Steamed brown or wild rice
•Green leafy vegetables
•Certain spices such as garlic, cinnamon and •ginger
•Fresh Fruit

#6. Drink Green Tea :

Drinking a couple of cups of decaffeinated green tea is another awesome way to help detoxify your body naturally. It contains antioxidants that have been known to prevent various types of cancer, lower blood pressure, lower cholesterol levels and even help fight off tooth decay.

(It's also a wonderful aid to weight loss). Even if you decide to reintroduce some of the eliminated foods back into your diet, you should make green tea a permanent staple in your diet for its incredible health benefits.

÷ TIPS & WARNINGS:

Avoid Fasting Severe fasting is never a good idea. In many cases it can cause more harm than good. If you follow the steps above, you can rest assured your body will cleanse itself naturally in the easiest and healthiest way possible and you will feel lighter, more energetic and healthier in no time.

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How to Get Your 6-pack abs to Really Pop?

Developing a toned six pack abs can be very frustrating if you do not have the correct information at hand. There are hundreds of different methods and myth out there regarding developing of six pack abs. So the end question is who can we trust and this leads to majority of people giving up hope and accept their huge belly as part of their life.

Getting a six pack abs won’t be far away from now. So the secret to your tone six pack abs is simply to reveal your hidden abdominal muscles by shedding away the unwanted layers of fats at your belly.

In order for the methods to be effective, make sure that you know why you are using the method so that it gets you motivated and let you have an insight of what you are targeting for.

1# Dietary Habits:

This is far most the most important method everyone hates when they think of getting a six pack abs. Wrong dietary habits is the sole reason why most people will never get their washboard abs to be visible. It is very important to select the choice of food you are eating as close to 90% of your workout is about losing the belly fats.


You can train all day with all the various advance techniques, but if your diet is poor, you can never get your body fats low enough to see your six packs. I have written an article on how to get six pack abs diets for the solution.

#2- Eating Pattern And Habits:

This is another important fact that a lot of people do not follow when training for six pack abs. They assume that dieting = not eating/eat minimal till starvation, thus helping them to get rid of the belly fat at their stomach. This in fact is not going to lose any inch of fat but gain more as a result. This is because when your stomach goes into starvation mode, your body will be smart and give a signal that says "Food shortage Food shortage lets reduce the metabolism rate by storing fats for later use." In this case, your metabolism rate will be reduce and thus burning less fats for you.

Therefore, I highly recommend that you avoid skipping your meals and have at least 6 small meals throughout the day in order to increase your metabolism rate and burn fats all day.

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A Beginners Guide to Protein Supplements. ( what you need to know)

When you want to build muscles, it's important to try and identify the best protein supplements. Protein is very important for the body, because it's used to build and repair muscles.

÷ Sources of Protein:

There are many naturally occurring sources of protein in your diet. These include meat, poultry, fish and eggs. However, consuming enough protein through your diet for body building is difficult.

By using protein supplements, you will be able to get the necessary protein for your body without needing to spend a lot of money. Using supplements also means that you don't need to eat a lot of food to get the extra dose of protein. There are several different types ofprotein supplements, which is why you will need to carefully choose the right ones.

#1. Eggs:

Whole eggs are a good source of protein and are very easy to buy. You can choose to buy either powdered eggs or alternatively add eggs to your food. Eggs can be blended into a smoothie, but these don't taste very nice. There are also health risks associated with eating raw eggs, including salmonella. Raw eggs should never be eaten by children, pregnant women or old people. The advantage of eggs is that they aren't a specialist product. This means that you can buy them from a regular grocery store without needing to make a special trip to a health food store. The biological value of egg protein is around 88.

#2. Soy:

If you are allergic to eggs or milk, another option may be soy protein. Soy protein is extracted from soybeans and is thought to be very healthy. Soy protein supplementshave a biological value of 74, which means that it is lower than eggs and some other types of protein.

#3. Casein Powder:

Casein powder has a biological value of 77. This isn't as well known as whey powder, but can be useful in some cases. This has a very high glutamine and amino acid content, which can help improve the immune system and care for existing muscles. Casein is absorbed through the digestive tract, which gives the body a better chance to absorb all of the protein.

#4. Whey Protein:

Whey protein is one of the best and most popular types of protein supplement. It has a biological value of 130 to 160. This is a very common type of protein because it is easy for your body to digest. Whey powder is also relatively inexpensive to buy and contains a lot of protein per dose.

The protein contained in whey protein is very easy for your body to absorb. It assists your immune system and will help to strengthen it. This will reduce any negative symptoms caused by weight lifting. If you are taking whey protein, you should consume it before or after your workouts. You can also consume it in the morning at breakfast.

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How to Get Sexy Inner Thighs just in Time for Summer.

Are you desperate for shapely and sexy inner thighs (just in time for summer) so you can hit the beach or the barbeque with confidence? Forget the latest fad diet claiming to eliminate your ‘thigh gap’ or spending hours per week struggling to get the ideal pair of legs. Your inner thighs are a beautiful part of your body and should be exercised as much as any other part of you. Unfortunately, many gym goers skip out on it altogether. Here’s how to love those inner thighs, by sculpting them in a way that works.

* Build Muscle, Eliminate Fat:

Lunge ExerciseMany women worry that if they lunge, squat or lift, they’ll lose out on the opportunity to achieve a sexy, thin frame—especially within the lower body. Don’t believe the hype! The truth is simply this: when you work on strength training exercises targeting your  lower body, you’ll naturally tone while trimming down your thigh size. It’s a win/win and in the process, you’ll achieve more confidence than ever before!

* Increase Your High Intensity Cardio:

Just because you’re hitting the weight room doesn’t mean you should neglect your daily cardio. If you are serious about achieving sexy and shapely inner thighs, increase the intensity (rather than the frequency) of your cardio for optimal results! For example, instead of attending yoga class every day, swap a few classes out for an uphill sprint on the treadmill and a dance class.

*The Best Exercise for Sculpted Legs:

What’s one of the most effective lower AND upper body workouts? Why, the squat of course! How often do you squat? If you’re like most people (especially those with an office job) you’re sitting way too much and not getting nearly enough movement as you should. In order to shape your inner thighs, you need to ‘up your squatting ante’. Here’s how:

Eliminate your worry about ‘squeezing’ a workout in by simply starting your day with one. Set your alarm for an hour earlier than usual, and start your workout with a solid squat session.

Start with your legs shoulder width apart and make sure that they are firmly planted on the ground. You shouldn’t have them straight out in front of you but at a slight angle (in order to minimize a risk of knee injury.)
With your arms straight out in front of you and your back straight, slowly bend down as if you’re going to sit down in a chair. Position your weight on your heels as you continue to lower yourself down until your knees are blocking your view of your ankles. Lift yourself back up slowly and repeat.

When you focus on working those inner thighs in an effective way (and thus, becoming an expert squatter in the process!) you’ll soon have stems that are sultry and shapely! With no time like the present, get moving and work those legs out like never before—with fast results you can show off just in time for the summer heat to kick in!

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