Noblewi Health Tips and Advice

Archive for the ‘healthy living’ Category

Sculpt a Better Body with Proper Post Workout Nutrition

Ideas for healthy post-workout shakes to help build muscle and enhance fat loss

As you’ve probably heard before, your post-workout meal may very well be your most important meal of the day.

For the shakes that I make myself, here are some things to keep in mind if you try it…

A good source of quickly digestible natural carbs such as frozen bananas, pineapples, honey, or organic maple syrup are perfect to elicit an insulin response that will promote muscle glycogen replenishment and a general anabolic (muscle building) effect. The more you can assist the muscle repair process, the more you increase your metabolic rate and can help your fat loss as well.

The best source of quickly digestible protein is a quality non-denatured whey protein isolate and/or some fat-free or low-fat yogurt. Here are a couple ideas for delicious post-workout smoothies that will kick start your recovery process:

Chocolate Banana – blend together 1 cup water, ½ cup skim milk, one and a half frozen bananas, 2 tbsp organic maple syrup, and 30 grams chocolate whey protein powder – 38 g prot, 72 g carb, 0.5 g fat, 440 calories.

If you’re addicted to smoking and have ever tried to quit, the chances are that you didn’t succeed the first time. Or the second. Or the third. As a matter of fact, on average, it takes five to seven times of trying to quit before you’re successful. The brain’s addiction to the nicotine in tobacco products combined with human frailty are a formidable opponent. It is your strength of will that ultimately will win the battle.

If you are one of those rare people that are intensely stubborn and strong-willed, then perhaps quitting “cold turkey” is right for you. Nothing could be more natural than just stopping the habit! But the term “cold turkey” comes from the comparison of the looks of a cold, raw turkey to the sweating, goosebumps, and hollowed-out feeling you get when your body is suddenly deprived of the thing it’s addicted to. Most of us haven’t got the self-control to go through that. Instead, there are several natural methods you can try to help the brain cope with the loss of the nicotine as well as increase your willpower.

I’ve lost 28lbs in the last six months or so, and I’m looking – and feeling great, but there are some bits that need firming up, particularly around the stomach and waist area. Swimming is helping with all over toning, but it’s not addressing the midsection, so when I saw an advert for belly dancing classes, run by our local council, I decided to give it a go.

I live in a small village on the Costa Blanca, with a fairly large expat population. I assumed the class would be full of expats, as I couldn’t imagine the locals going in for something as sensual as belly dancing. How wrong can you be? There’s another English girl, and the rest of the class are Spanish, ranging in age from about 20 years old to around 60. At 57, I’m the second eldest in the class.

It seems the English ladies were put off because the instructor is Spanish, but they don’t know what they’re missing. The classes are held in a studio with mirrors along one wall, so you can follow what everyone is doing. It’s also a fun way to learn the names of various body parts in Spanish!

Just like good soil will grow good plants, we must keep healthy environment around us if we want to keep our body healthy. Researches prove that cancer cells grow faster in certain environments, especially when our immune system is weakened. Following healthy lifestyle and consuming healthy foods will strengthen our immune and help to prevent the development of cancer.

Here are some dietary tips of for better immune:

Give up refined sugar

Refined sugar triggers inflammation process. By giving up refined sugar, you strengthen your immune system. You can find refined sugar in soda, catsup, to cookies and crackers.

Spice up your food

Spices and herbs cannot only add flavor to your foods, it can also help you to prevent cancer. There are many spices which can strengthen our immune system. Some of those spices are basil, rosemary, basil, mint, turmeric and ginger. Add them in your daily food to keep you away from cancer.

Consume anti-oxidant foods

There are so many foods out there which contain anti-oxidant, an important substance to fight cancer. Vegetables like broccoli, cauliflower, and cabbage and omega 3 containers such as mackerel, sardines, and salmons can fight the free radicals which cause cancer cells to grow. The good news is chocolate, red wine, and caffeine also contain anti-oxidant.

One of the most important components of a healthy diet is fiber. We have a tendency to consume too little of this valuable anti-cancer nutrient. If you are the type of person that consumes junk food each day then it is time to make changes. Fiber food will provide you with an immediate boost and you will notice a reduction in the number of health ailments that you suffer from.

There are two forms of fiber, soluble and insoluble. Fibers are identified by the way, in which our body uses them. The body does not digest insoluble. Instead, this is the type of fiber that moves through our body, helping to remove waste and toxins. Soluble fiber remains in the body longer than insoluble fiber. The soluble version of fiber can lower cholesterol, a huge concern for many people today.

The average adult requires at least 25 grams of fiber a day. If you love to sample exotic foods then you may be pleased to discover that spices actually are a great source of fiber. You can also get the right amount of fiber into your diet by increasing the amount of green vegetables you eat.

Sleep is an essential part of having a healthy and well balanced life. A good bedtime routine helps the body prepare for deep and relaxing sleep that is needed for our bodies to rest. Insomnia is a sleeping disorder basically characterized by inadequate time of good quality sleep.

The best management for insomnia is treating the underlying cause. Nowadays, yoga is one of the most famous practices to relieve stress, get a good night sleep, and be healthy. “Yoga” is a Sanskrit term which means union. Originated in India, yoga is the union of the mind body and spirit.

According to experts, yoga really helps to get a good night sleep with yoga’s stimulatory effect on the brain and the whole nervous system. Yoga allows better blood circulation in the brain which normalizes the sleep cycle. A minute of yoga practice is equal to a minute of the number of sleep required.

Below are some techniques you can do.

Night Time Goddess Stretch

Lie on your back with your knees bent. Place the soles of your feet together. Now let your knees fall open. Your legs will form a diamond shape. Rest your arms on the bed.

Keeping fit at work may seem hard, especially if you have a desk job in a cubicle. Nevertheless, it’s vital to be fit at your workplace. Only a fit person can pay his/her full potential in work.

Try some of the following tips to be fit at your workplace:

- Take a good and healthy diet when you are at work. Fruits keep you active at work and vegetables are good for your eyes and skin. Always include a few walnuts and almonds. Five large human epidemiological studies, all found that nut consumption is linked to a lower risk for heart disease.

- Always take lots of water when you are working. Water provides you essential minerals and oxygen in your body.

- Do not sit idle on your chair for more than 30 minutes. Take a break after every 30 minutes and keep moving to help your blood circulations flowing.

- Have something to eat on your table. Put aside the nuts, some celery sticks and perhaps baby carrots for when you get the munchies. This also keeps you from eating a large meal at one time, which causes discomfort and stretching of the stomach.

Eating healthy on a budget is not as impossible as one might think. In this article you will be given some tips and tricks to save money on your grocery bill, and still provide your family with an appetizing variety of healthy meals.

First you should take some time to list the things that you and your family regularly eat. Next evaluate the health benefits of the food on that list as well as the cost. Here are some quick guidelines:

1. Clean out your pantry. Buying in bulk is a great way to save money but you have to make sure that the food you buy is consumed long before its “best before” date.

2. Buy the fruits and vegetables that are in season.

3. Depending on where you live, you can even grow some of your own herbs and vegetables.

4. Don’t go overboard in your effort to save money.

5. Shop at your local food co-op or farmers market if there is one near you. The price and quality of food are usually better than the big stores. Don’t buy the seaweed wrappers at the grocery store – (in the gourmet or health food section) they are expensive. Buy at the Asian / international grocery – better selection and cheaper.

A person cannot reach their full potential if they don’t take care of their body. Many years ago we did not have the advantages of knowing the nutritional contents of our foods nor the adverse affects of many aspects of our lifestyles. Now, there are so many products available to improve and maintain our health and well-being that there shouldn’t be any excuse not to be healthy. Fruit, vegetables, lean meats and whole grains are available everywhere and for most people.

Now that we have all been made aware of some of the risks and dangers associated with bad diet, lack of exercise and smoking, we are all starting to see the benefits of healthy living.

There are many benefits of healthy living. First, it prevents diseases or at least reduces the risk. Healthy living also helps our mind function throughout the day. Stress reduction and control are huge benefits, and they come from healthy eating and having a proper nutritious diet. Healthy living comes down to balance, and it creates a harmonious environment that helps our body and mind achieve peace and when necessary but also pumps up the adrenaline when necessary.

Smoking is such a foul habit. It smells, burns holes in your clothes and furniture. From the health side, there are health risks associated with smoking: cancer, emphysema, elevated blood pressure, the effects of second-hand smoke on loved ones the list goes on. If you are reading this article, chances are you are a smoker who wants to quit smoking, or you are concerned for someone who smokes.

The level of addiction is a factor that should not be underestimated when deciding how to quit. Quitting smoking will be probably the hardest thing you have ever done. The longer you have smoked the harder it is to quit. Luckily, there are many ways to stop. Some take pills. Zaban is one. Then there is Chantix. Being hypnotized helps some, others it’s a waste of money. However, to quit smoking, the most important ingredient is, quite simply, the desire to stop. Without this real, heartfelt purpose, a smoker’s chances of kicking the habit are virtually nil.

When you do succeed in stop smoking you will feel better, look better and smell better. It’s so hard to stop, but if you really want to you can. Without a cigarette think of all the time you have on your hands. What you can do is limitless.