Thursday 30 April 2015
Wednesday 29 April 2015
Hard Core: How to Build Core Strength
Core strengthening has always been a major point of discussion among fitness enthusiasts. So much is being said and written about the core and core strengthening lately. Especially by the new genre of body builders, who have a set of newly made six-packs, which they photograph from every possible angle to fill their social networking pages. It does not stop here - the real joke starts when they start online portals and promise already misguided readers that they will reveal shortcut ways to get a six pack.
Core strength is a serious business guys. It is much more than a six pack and it takes more than crunches and leg raises to power up your core. This is the time to smash all your misconceptions about your core and understand the real concepts of core strengthening.
What exactly is your core?
The core is a complex collection of muscles that go way beyond your abdomen area and cover everything except your arms and legs. To help you understand it better, let's divide it into inner core and outer core.
• Inner core muscles include the deep cervical flexors, multifidi muscles, diaphragm, transverse abdominus and many other muscles deep inside your abdominal area and near your spine.
• Most of the outer core muscles are more defined as they are externally visible on the body and so their movements are clearer. The outer-core assembly includes the anterior muscles or abdominals, quadratus lumborum, glutes, lats, spinal erectors, hip flexors etc.
What do your core muscles do?
• They are involved in almost every movement your body performs.
• They stabilise, move and protect the spine, which is crucial.
• They are directly engaged in your breathing process.
• They act as a prime mover in some movements like crunches and they also transfer force and act as stabilisers in many functional movements, such as squats, dead lifts etc.
Stabilising your core
Many studies have proven that sports persons with strong cores are less prone to injuries. In order to strengthen the core, it is important to first understand its functions. As we all know by now, the core is responsible for spine protection. To protect the spine, the core muscles limit excessive movements by causing rigidity or stiffness. Let's take the example of a dead lift. The correct way to do a dead lift is to keep your back straight (rigid/stiff) so that your shoulder and hip joints have to engage with the movement in full force. This rigidness of the spine is created and controlled by your core muscles. This whole process is known as core stability. The more stable your core is, the more balanced your movements will become.
According to a study, there are five different components of core stability:
1. Strength
2. Endurance
3. Flexibility
4. Motor control
5. Function
Numbers four and five are essential for core stability, as the first three points would be null and void without these two. Your goal should be to achieve core stability in the right manner, so that it is able to protect your spine from injuries caused by either static or dynamic movements. The real and only way to strengthen your core is to let it do its work.
How to strengthen your core:
• Lifting with heavy weights is considered to be the best way to train the core, however correct biomechanics are recommended.
• Strength training can improve your core stability.
• Use the power of your core muscles to perform movements like squats, overhead movements, bench presses and other functional movements.
• Let the core create rigidity, which is how you will be able to train it hard.
• Follow the correct biomechanic techniques while doing these movements, to strengthen your core easily.
*Image courtesy: ©Thinkstock/Getty Images
For More: Yoga and Core Strength
via Healthmeup http://ift.tt/1ET77kU
Improve Your Posture in Just 15 Minutes
If you tend to slouch, people repeatedly telling you to stand straight is not going to help you improve your posture. Unless you build neck, shoulder and back strength, you will stand straight for a minute or two, and then you will go back to slouching once again.
So how can you build strength? Exercise is the answer, but most people dread exercise and put it off as much as possible. So here is a 15 minute workout with some easy moves.
*Images courtesy: ©Thinkstock/Getty Images, Shutterstock, Realsimple and UToronto.
via Healthmeup http://ift.tt/1DLDOuQ
Monday 27 April 2015
5 Easy Ways to Strengthen Your Arms with Yoga
Yoga is generally perceived to be a form of exercise that improves flexibility, however there are many forms of yoga that can help you gain both strength and endurance.
People usually go to gym to beef up their biceps and strengthen their upper bodies. If you think you can only build strength in the gym, think again! Yoga can help you gain arm strength the right way, without going to the gym! All you have to do is shift your energy to the required place, with a focused mind.
Here are five yoga asanas that will help you strengthen your arms:
Tolasana (Scale Pose)
Strengthen your arms, abs and wrists all in one go. Sit in Padamasana (Lotus Pose) and keep your hands by your sides. Exhale, press your palms into the mat and lift yourself up off the floor. Do not forget to contract your abdominal muscles while lifting up. Hold the pose for 3 - 5 breaths and then relax.
Purvottanasana (Plank Pose)
Put your hands on the floor with your fingers pointing towards your toes. Keep your feet together and on an exhalation, lift your hips and torso up, and turn your head backward till your body is parallel to the ground. This posture will build strength in your wrists, arms and shoulders. It opens your chest and shoulders and makes your ankles more flexible.
Tri Pada Adho Mukha Svanasana (Three Legged Downward Dog Pose)
Invert yourself in the Adho Mukha Savanasana (Downward Dog Pose). Press your shoulders inwards, while drawing in your belly. Raise one leg up as high as you comfortably can, while trying to keep your hips square at the same time. Release the pose and repeat it with the other leg. It will strengthen your wrists, shoulders and arms, and stretch your hamstrings as well.
Kumbhakasana (Plank Pose)
Start with your knees on the ground and your arms directly under your shoulders. Draw your torso in and stretch your legs back one by one, digging your fingers into the mat. Press your palms into the floor, keeping your shoulders wide and firm. Lift your head up and look straight. Plank pose helps beginners build arm strength easily.
Vasisthasana (Side Plank Pose)
Start with Adho Mukha Savanasana (Downward Dog Pose), then twist your left foot sideways and stack your right foot over it. Take a gentle turn; lift your right arm up and straight, keeping your left arm firm. Rest your body weight on your left arm and left foot. Shift your gaze to your right hand and hold for 3 - 4 breaths. Repeat the same on the other side.
*All the yoga practices should be done under the supervision of an experienced yoga trainer.
*Image courtesy: ©Shutterstock
For More: 3 Yoga Poses to Eliminate Back Fat
via Healthmeup http://ift.tt/1Jwwf2f
Friday 24 April 2015
15 Amazing Reasons Why You Should Eat Pineapples
Loaded with vitamins A and C, fibre, potassium, phosphorous and calcium, pineapples offer a wide range of health benefits. The best part about this sweet, salty and tangy fruit is its versatility. One can have it in any form like juicing it or adding it to fruit salads and other desserts.
*Inputs: Gunjan Jain, Managing Director, VKC Nuts P Ltd.
*Images Courtesy: Shutterstock & Thinkstock / Getty Images
via Healthmeup http://ift.tt/1HzaCxy
Thursday 23 April 2015
Wednesday 22 April 2015
Health Benefits of Gardening
We find tranquillity and healing in nature, and benefit from its relaxing qualities. Gardening can be a very gratifying activity for old and young alike. Research shows that gardening in particular is associated with mental well-being and physical benefits.
Here are the major health benefits of gardening.
Stress Relief
A growing body of scientifically proven evidence shows that gardening is an effective stress reliever.
A study conducted in the Netherlands suggests that gardening can alleviate stress better than other calming leisure activities.
Two groups of participants were instructed to either stay indoors and read, or garden for 30 minutes after completing a taxing task. Later, the gardening group reported being in a better and relaxed mood than the reading group. The gardening group also had lower levels of the stress hormone cortisol.
Sparks Creativity
Fresh air, unplugging from technology, and focusing on tending your garden can open up your mind to think more creatively. Gardening helps people connect with the earth. Connecting with your body, mind and spirit allows creative thoughts to flow freely.
Improves Mental Health
In another study, people diagnosed with depression, constant low mood, and even bipolar disorders were asked to spend six hours a week gardening to grow flowers and vegetables.
After a period of three months, half of the participants experienced a significant improvement in their symptoms of depression. Their mood continued to improve three months after the gardening experiment ended.
Exercise
Not only does gardening get you out into fresh air and sunshine, it also gets your blood moving.
Gardening won't do much for your cardiovascular fitness, but the different movements in gardening allow you to get some exercise benefits out of it.
Movements like digging, sowing, weeding, and similar repetitive actions require strength and flexibility. This makes for good low-impact exercise, especially for people who can't perform strenuous physical exercise. Gardening is incredibly helpful to improve the fitness levels of elderly people, people with disabilities, or those who suffer from chronic pain.
Boosts Brain Health
Some studies suggest that the physical and mental benefits associated with gardening can help reduce the risk of developing dementia in older adults.
In two different studies that recruited people in their 60s and 70s for about 16 years, researchers found that people who gardened frequently had a 36 percent and 47 percent lower risk of dementia than people who did not garden. The findings remained firm even after researchers also took a range of other health factors into account.
Nutrition
The freshest food you can eat is the food you grow yourself. If your home garden is filled with fruits and vegetables, it's the healthiest option you have.
Research also shows that gardeners eat more fruits and veggies than their peers. This is also a reason why people who garden are healthier than those who don't.
*Image courtesy: Shutterstock
For More: How Fitness Affects Mental Health
via Healthmeup http://ift.tt/1G975jI
Healthy Tips for Kids This Summer
It's summer time! For children, it is just the start of an exciting summer vacation. They tend to spend more time and energy outdoors, ignoring their health and safety. Though parents want their kids to make the most of their holidays, they are always concerned about their child's safety and health. By following the guidelines below, parents can ensure a fun, safe and healthy summer for their children.
*Inputs: Dr Akshay Chhallani General Physician Sterling Wockhardt Hospital Vashi
*Images Courtesy: Thinkstock/ Getty Images
via Healthmeup http://ift.tt/1bxdtcY
Tuesday 21 April 2015
Egg Substitutes for Cooking and Baking
Avoiding eggs in cooking and baking can be inconvenient for vegetarians and vegans, and difficult for the growing number of people with egg allergies. Most often, baked goods and breakfast dishes contain eggs, but luckily, there are great options for egg substitutes.
Check out these substitutes for eggs to bake and cook without compromising on taste or quality!
*Images courtesy: Shutterstock
via Healthmeup http://ift.tt/1Gh3cvK
Health Benefits of Tapioca (Sabudana)
Sabudana, or tapioca, is a favourite breakfast and evening snack option in Indian households. Sabudana khichdi, sabudana pakoda or sabudana kheer are served at Indian dinner tables quite often. Apart from food, it is also commonly used to starch clothes. Here, we tell you about the other health benefits this food has to offer.
Tapioca is a good source of protein, which helps with muscle building, healing and strengthening. So vegetarians, turn to sabudana for your daily protein intake.
Tapioca is rich in iron and calcium, which helps maintain bone health. You can prevent osteoporosis and other bone conditions by adding a regular dose of tapioca to your diet.
You can eat a bowl of soaked sabudana with a dash of chilli powder, salt and crushed peanuts to fight fatigue after a hectic day. Loaded with carbohydrates, tapioca will make you feel energetic in a matter of minutes.
Regular consumption of sabudana keeps blood pressure levels under control. Also, the potassium present in it aids healthy blood flow and lowers the pressure on the cardiovascular system.
Sabudana is a healthy weight gain food. So if you're skinny and wish to gain weight naturally, add tapioca to your diet.
Rich in folic acid and Vitamin B, tapioca helps prevent foetal birth defects and improves the development of your unborn baby.
Tapioca prevents gas, indigestion and constipation problems and is good for your metabolism and digestive system.
Sabudana Khichadi Recipe
Preparation Time: 20 minutes
Cooking Time: 4 minutes
Serves 4
Ingredients
- 1 cup sago (sabudana)
- 1/2 cup roasted peanuts, crushed
- 2 medium potatoes, cubed
- 1/2 tsp cumin seeds (jeera)
- 2 green chillies, slit
- 2 tbsp oil
- Salt to taste
Method
- Wash the sago. Drain and keep aside for about 2 hours. If necessary, sprinkle a little water over the sago to moisten it.
- In a glass bowl, combine the oil, cumin seeds, green chillies and potatoes. Cover with a lid and microwave on high for 2 minutes until the potatoes are tender.
- Add the soaked sago, peanuts and salt and mix well. Cover with a lid and microwave on high for 2 minutes.
- Serve hot with green chutney or curds.
*Recipe Courtesy: Sabudana Khichadi, Tarladalal.com
*Images Courtesy: Shutterstock
Also Read: Soup Recipe: Healthy Cassava Soup
via Healthmeup http://ift.tt/1G52Buk
Monday 20 April 2015
6 Essential Nutrients for Athletes
When you exercise hard, especially at a high intensity that requires a lot of endurance, your body needs a diet that will help you perform at your peak and recover swiftly afterward.
Athletes need to get enough protein, load up on carbohydrates, go easy on fats, and eat fibre-rich foods. Apart from this, they also require some vitamins and minerals to achieve high performance levels.
Her are six nutrients every athlete should include in their diet:
Iron
Iron powers up your muscles by transporting oxygen to them. If you experience low performance and exhaustion, your iron levels may be low.
How much? Men require 8 milligrams per day while women require 18 milligrams per day.
Sources: Half a cup of lentils provides 3 milligrams of iron. Other sources include red meat, poultry, spinach and fortified cereals.
Potassium
Potassium and sodium are the most important electrolytes. Potassium is important for hydration and maintaining healthy muscle function. It helps your muscles contract and relax and it also helps maintain the fluid balance in your body.
How much? Men and women need 4.7 grams of potassium per day.
Sources: One medium-sized potato offers 17 percent of your daily requirement. Other sources include green leafy vegetables, yoghurt and bananas.
Calcium
Calcium promotes bone and teeth health. 99 percent of your calcium is stored in your bones and teeth. Calcium is also an electrolyte, which aids muscle and blood vessel contraction.
How much? Athletes need 1,000 milligrams per day.
Sources: One cup of milk packs about 30 percent of your daily calcium requirement. Dairy products are the best sources of calcium. Non-dairy sources include tofu, oranges, dark leafy greens, spinach, and chia seeds.
Vitamin E
Vitamin E is an antioxidant that keeps your body young and resilient. It protects your immune system against viruses and microbes. It has powerful anti-inflammatory properties, and keeps your blood vessels open and pliable.
How much? Both men and women need 15 milligrams a day.
Sources: 23 almonds provide 37 percent of your daily requirement. Other sources include sunflower seeds and olive oil.
Vitamin B12
Vitamin B12 helps your body break down the fat and protein you consume in order to give you the energy you require to get through a workout. It also helps form new red blood cells, which supply oxygen through the body. A Vitamin B12 deficiency causes a type of anaemia, with fatigue as the most common symptom.
How much? Both men and women require 2.4 micrograms per day.
Sources: Vitamin B12 is mostly available from animal foods such as meat, fish, eggs, and dairy products.
Magnesium
Magnesium improves your running performance. It is a versatile mineral, stimulating 300 biochemical reactions in the body. It also plays an important role in energy metabolism. Magnesium is essential when carrying out strenuous training sessions.
How much? Men require 400 milligrams per day, while women need 310 milligrams per day. Don't rely on supplements as they could lead to side effects; consume natural food sources of the mineral instead.
Sources: 28 grams of pumpkin seeds satisfies about one-fifth of your daily requirement. Other sources include leafy greens, nuts, fish beans and avocados.
*Image courtesy: Shutterstock
For More: 5 Nutritional Supplements Every Man Needs
via Healthmeup http://ift.tt/1HqeOhv
Reasons to Eat Walnuts Every Day
A fistful of walnuts makes for a healthy snack. Not only do they help you feel fuller, but an American study also suggests that a handful of walnuts a day could keep the fertility specialist at bay.
Here we tell you about the other health benefits this humble nut has to offer.
A study by Joe Vinson of the University of Scranton concluded that walnuts have twice as many antioxidants as almonds, peanuts, pistachios and other nuts. These antioxidants protect the body against disease-causing agents.
This nut is the only available tree nut that is loaded with alpha linolenic acid (ALA). ALA is inversely proportional to cardiovascular disease (CVD). The higher the ALA in the body, the lower the risk of CVD. Walnut also lower LDL cholesterol and apolipoprotein-B, the two risks factors for cardiovascular disease.
Walnuts improve the body's serum lipid profile by reducing LDL cholesterol. This also helps improve HDL performance in the body.
As reported on PubMed (O'Brien, 2014), regular intake of walnuts along with other nuts aids in better cognitive functioning in older adults.
Walnuts have the power to tackle inflammatory diseases like asthma, psoriasis, eczema and rheumatoid arthritis.
Regular walnut consumption assists with insulin resistance and stabilises blood sugar levels in the body.
Walnuts lower the risk of Type 2 diabetes in women.
Walnuts can also be used to help constipation, as they have a laxative effect on the digestive system.
Walnuts are a key ‘hair food', as they are an excellent source of biotin, an essential nutrient known to strengthen and improve hair and reduce hair fall. A deficiency of biotin leads to frequent hair loss and breakage.
New research published in the journal Cancer Investigation indicates that eating 56 gm of walnuts daily may prevent prostate cancer, and inhibit tumour incidence and progression.
Walnuts boast of antioxidant properties that enhance the immune system and protect against ageing, cancer and neurological disorders.
If you cannot get a good night's sleep, try eating a handful of walnuts because they contain melatonin, which induces sleep and regulates it.
Quinoa, Peach and Walnut Salad
Ingredients
- 1 cup cooked quinoa
- 1/2 cup blanched walnuts
- 1/2 cup chopped peaches
- 1/2 cup baby spinach (palak) leaves, torn into small pieces
- 1 boiled sweet potato (shakarkand), cut into small pieces
For the orange vinaigrette
- 1/4 cup orange juice
- 2 tbsp balsamic vinegar
- 1 tbsp mustard (rai/sarson) sauce
- 2 tsp honey
- 1/8 tsp freshly ground black pepper (kalimirch)
- 1/2 tsp red chillies garlic (lehsun) sauce
Method
- In a bowl, add the quinoa, walnuts, peaches, spinach and sweet potato and mix well.
- In a glass jar, mix all the ingredients for the orange vinaigrette and shake well.
- Add the orange vinaigrette to the mixed salad and toss well.
- Garnish with fresh mint leaves and serve chilled.
*Image courtesy: Shutterstock
*Recipe courtesy:Quinoa, Peach and Walnut Salad, tarladalal.com
For More: 6 Walnut Recipes for the Indian Palette
via Healthmeup http://ift.tt/1O9oEtv
Sunday 19 April 2015
How to Store Cut Vegetables
Vegetables are best used fresh, chopped right before they are cooked. However, sometimes you chop vegetables and realise that you don't need all of them, so you need to store the remaining ones in the fridge until you can use them. Other times, you know you're going to be pressed for time while you're cooking, so you may find it easier to chop your veggies in advance. This is handy when you're going to have a party for example, and you want to get your prep done early and then quickly cook the food when your guests arrive. It is also useful for people who cook early in the morning - keeping the vegetables chopped at night can save you time in the morning.
Read on to find out the best way to store each type of vegetable.
*Images courtesy: ©Shutterstock and Thinkstock/Getty Images
via Healthmeup http://ift.tt/1DBpreG
Saturday 18 April 2015
Friday 17 April 2015
15 Funny Memes
Weight loss routines or any fitness regimes can get boring, but don't give up yet. Get motivated and laugh yourself to the gym with these insanely funny memes.
*Image Source
via Healthmeup http://ift.tt/1DRYQvp
Thursday 16 April 2015
Wednesday 15 April 2015
Tuesday 14 April 2015
Monday 13 April 2015
8 Reasons Why You Should Workout with a Friend
If you've been meaning to exercise but haven't gotten around to it, the best way to start is to grab a friend and go workout together. Whether you want to go for a walk, to the gym or for a dance or kickboxing class, find someone who's interested in the same activity and get started.
Here are eight reasons why you should workout with a friend.
*Images courtesy: ©Shutterstock & Thinkstock/Getty Images
via Healthmeup http://ift.tt/1ylDOop
Friday 10 April 2015
Thursday 9 April 2015
18 Funny Memes
Weight loss routines or any fitness regimes can get boring, but don't give up yet. Get motivated and laugh yourself to the gym with these insanely funny memes.
*Image Source
via Healthmeup http://ift.tt/1yhIFak
11 Summer Superfoods to Boost Energy Instantly
The ruthless sun saps us of energy, leaving us dehydrated and lethargic. In summer, we need energy giving foods that will boost our metabolism, regulate muscle function and give us instant energy. Read on to find out how you can revitalise yourself with these quick low-calorie energy boosters.
*Images courtesy: Thinkstock/Getty Images & Shutterstock
via Healthmeup http://ift.tt/1asZEuY
Foods and Beverages That Worsen Urinary Incontinence
Having to use the bathroom often and occasionally losing control of your bladder is a common but embarrassing problem. You should discuss it with your doctor to ensure that it's not a symptom of a larger health issue. In the meantime, here are some foods and beverages that you should avoid, since they could worsen your condition.
*Images courtesy: ©Shutterstock and Thinkstock/Getty Images
via Healthmeup http://ift.tt/1D0D4nm
Wednesday 8 April 2015
Tuesday 7 April 2015
Monday 6 April 2015
8 Ways to Add More Fruits and Vegetables to Your Diet
You may not like eating fruits and vegetables, but if you aren't eating enough of them, you're missing out on their valuable components such as fibre, antioxidants, and other potent phytochemicals.
If you want a balanced diet, you need to change your approach towards fruits and veggies. But don't worry; we're here to help.
Here are a few tips and tricks to help you fill up on fruits and veggies every day without even trying.
*Images courtesy: Shutterstock
via Healthmeup http://ift.tt/1Cf0nXc