What to Eat to Boost Your Immunity

June 17, 2009 No comments »

healthy-carrots“An apple a day keeps the doctor away.” Your grandma couldn’t have been more right when she repeatedly bombarded you with this old cliché when you were a kid. Certain food products, including apples, have a lot of minerals and nutrients that help improve our immune systems. By stuffing your body with these healthy foods, you are sure to have a stronger body that can fend off viruses and infections.

Carrots

Ever wonder why Bugs Bunny almost never gets sick? It’s probably because of all the carrots he’s eating. This vegetable has tons of beta carotene—a strong phytonutrient that increases the production of infection-fighting cells in our immune systems. It is best to eat carrots fresh and raw. Instead of snacking on a candy bar, try to eat some baby carrots instead.

Oysters

Aside from providing benefits for your libido, oysters are also an excellent source of zinc. This element is crucial for cells to function and it is one of the best in terms of boosting our immune systems. Just always remember that as with all things, too much zinc will also have some negative side effects on your body. Try to limit yourself to one serving of oysters every now and again.

Garlic

The thiosulfinates, aioene, and allicin found in garlic are powerful compounds that facilitate in the body’s battle against infections. Be wary of consuming too much garlic as you definitely don’t want to end up smell like garlic bread. Adding some fresh ones to your pasta sauce should suffice.

Yogurt

It is a fact that our bodies also need certain types of bacteria to function effectively. An example of which would be lactobacillus acidophilus—a substance present in yogurt. This bacteria helps the body digest food by producing lactic acids. Eat low-fat yogurts that have live bacterial cultures to ensure that you’re taking in as much nutrients as possible. GP

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Becoming a One-Day Vegetarian

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vegetarian-food-diceThe health benefits of becoming a vegetarian are countless. Among other things, those who choose to go green are less prone to sicknesses such as high blood pressure, diabetes, and heart disease. However, totally eliminating meat from one’s diet is extremely difficult. So instead of forcing you to throw away all the steaks stored in the freezer, this article will give you some healthy nutrition tips on how to become a vegetarian for a day.

Since you’re only going to be a vegetarian one day every week, the first thing to do is to pick the day. You’ll need to select a day where you aren’t that busy as this process will require some extra time for you to prepare your vegetarian dishes. Here are some ideas on what to eat for each meal. Remember that it is essential to plan your meals ahead.

For breakfast:

•    Scrambled eggs, an English muffin with cheese, and fruit salad for dessert
•    Low-sugar, high-protein cereal with dried fruits
•    Hot oatmeal

For lunch:

•    A hearty salad with loads of veggies and some fruits (kiwis, strawberries, etc.), sunflower seeds, and some cheese

•    Lentil soups with a side of rice crackers

For dinner:

•    Black bean chili and buttered French bread

•    Stir-fried mixed veggies with some sesame ginger sauce (note: it’s much better to have a variety of vegetables as it makes the meal tastier and healthier. Try kale, fiddleheads, baby corn, mushrooms, hot peppers, etc.)
Snacks throughout the day:

•    Cottage cheese accompanied by a fruit (i.e. peaches or strawberries)
•    Peanuts (in moderation, of course)
•    Hard-boiled eggs
•    Dried fruits (peaches, apricots, mangoes, prunes)

There are lots of other non-meat meals that will be able to provide your body with sufficient nutrients. Lots of websites provide full vegetarian menus that are not only healthy, but easy to prepare as well. Go ahead, start the green revolution in your life. GP

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Become More Nutritious by Improving Your Immune System

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immune-systemWant to have a more nutritious body? Well, one of the best ways to do this is by improving your immune system. Especially during the winter season when the flu bugs are most active, you’ll need to have a sound body that is equipped to fight off these attacks. Below are a few healthy nutrition tips that should help enhance your immune system.

Eat well
Although burgers or doughnuts are excellent for our taste buds, they actually do little to help our immune system. What you need are fresh veggies and fruits as they are the best natural sources for vitamins our bodies need to improve the immune system.  Eat foods that are rich in vitamins A, B, B-6, C, E, zinc, and folic acid.

Take in lots of water

Drink at least 8 glasses of water every day. Not only does water having cleansing powers, but it is also essential in transporting nutrients inside our bodies. Moreover, it also plays a vital role in respiration—the body’s main way of generating energy.

Drink tea

Aside from water, you may also want to drink some tea. Studies show that the alkylamines found in tea can act as a vaccine against certain infections. This compound has properties that make the immune system more alert and ready to respond to an infection.

Vitamin C

Among all the other vitamins, Vitamin C is probably the most relevant for our immune systems. Vitamin C should not only be taken only when you’re sick as it is equally, or even more effective when used as a preventive supplement.

Stay active: exercise

Although it is necessary to exercise, overdoing it can actually damage our immune system. A daily walk or a few miles of jogging in a week should suffice.

Be stress-free and well-rested

At a certain point the body gets used to too much stress. Because of this it is not able to respond to infections effectively. This is why it is important to be well-rested and get enough sleep to be able to avoid a weakened immune system. GP

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Want to Lose That Extra Weight Now? Here’s How

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Losing weight is no easy task. It involves determination, patience, and consistency, among other things. I have devised a brief list of fat loss tips that should be helpful for those who are looking to get rid of that extra weight.

Consider the health hazards

Aside from compromising your physical attractiveness, being overweight also has a lot of negative effects on one’s health. A good way to motivate yourself to start losing weight is by looking at the potential health hazards of being 30 or so pounds overweight. Heart attack and diabetes are just two of them and surely you wouldn’t want to have either before you start moving.

The man with a plan

Once you’ve set your mind to it, it’s now time to come up with a plan. You may want to start with your ideal weight and how you intend to achieve this (i.e. jogging 5 miles every other day). It is much easier to remain motivated when you know you are targeting something.

Say no to junk

It is needless to say that you need to stay away from junk food. A good way to resist temptation is by not having any. Don’t stock chips or beer in your home so that you’re sure that there’s nothing there to sabotage your diet.

Get a trainer

If you can afford it, it is best to hire a personal trainer. Aside from encouraging you and pushing you to your absolute limit, the cost of acquiring the services of one should be motivation enough to stick to your weight loss program.

Find a gym buddy

A good alternative to a professional trainer is a gym buddy. You can set up a schedule with your friend and knowing that someone’s counting on you to hit the gym should also serve as good motivation. Moreover, you can even spot each other once you’re there. GP

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Fat Loss Tips for the Average Joe

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You desperately want to shed off those extra pounds but you’re afraid your buddies might notice and assume that you’re being too health conscious. Even worse, you fear that your date might think that you’re pickier than her when it comes to food when you request for the low-carb menu. Fear no more as here before you are some fat loss tips that are not only simple, but hardly noticeable as well.

  • You are what you eat

First thing to remember is that it is important to watch what you put inside your body. Start monitoring your calorie intake. A good way to do this is by avoiding fast food. Try to eat more home-cooked meals for a change.

  • Do away with bread

When the waiter brings in the bread basket to your table, don’t bother. A lot of people eat half the bread basket even before dinner arrives. Bread has a lot of carbs and as little as 3 slices can have as much as 200 calories in them.

  • If you must, go whole wheat

If you really love bread and can’t live without it I suggest you opt for the whole wheat variety. This type has more fiber in it which will help you feel fuller than regular white bread. Hopefully this will cause you to eat less bread than you normally would.

  • Watch that sandwich

For sandwich enthusiasts, it’s a good idea to cut down on the mayonnaise and cheese. These two products have a lot of calories in them and it is actually advisable to cut them out entirely. However, to avoid complaints from your taste buds it is an option to reduce the amount you spread on your lunch sandwich.

  • Pulp up

Although it is advisable to drink water throughout the day, some of us get bored with its flavor (or lack thereof) and crave for the sweet taste of juices and soft drinks. If you really can’t avoid it then choose juices that have pulp bits. Pulp has a lot of fiber that will not only fill you up but also provide loads of health benefits.    GP

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How to Get Rid of That Stomach

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tight-stomachA lot of people want to have tighter and flatter stomachs. However, the problem is most of them don’t know how to burn stomach/belly fat the right way.

The only way to get sexy abs is by burning your belly fat. However strong your abs may be, they will never be visible as long as there is fat covering them. This is why it is important to get rid of that tummy first before working out your abdominal muscles.

Here is a 3-pronged approach towards healthier, sexier abs that should provide results so long as you stick to them consistently.

Cardio

Cardiovascular exercises are very important in burning fat. You should focus on the intensity of your workout instead of measuring how much time you spend doing them. The fact is that the more intense your workout, the more fat you’d be able to burn.

Muscles

Combined with sufficient cardio exercises, building up muscles will also provide excellent results. In order to sustain themselves, muscles need lots of calories. This means the more muscle you have in your body, the fewer calories is converted into body fat. You don’t necessarily need to bulk up as a slight increase in muscle mass will already significantly improve your metabolism.

A lot of people make the mistake of doing cardio only. The problem with this is that without healthy muscles tissues, the body will have a harder time melting fat. It is advisable to do around 3 strength training exercises every week to see optimal results.

Nutrition

The food that you eat should not contribute to your total body fat—it should help feed your muscles. The best way to do this is by eating fresh and home cooked food. This is because fast food meals are very oily and they contain an unhealthy amount of carbs and calories. Start eating vegetables and fruits as these types of foods will definitely help you achieve your goal of burning that belly fat.  GP

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3 Simple Steps to a Smaller Tummy

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Getting rid of stomach fat has proven to be one of the most difficult tasks man has ever been faced with. This process requires a lot patience and consistency and does not happen overnight. Here are three simple tips on how to burn stomach/belly fat that should help you get on your way.

First and foremost, you should start looking at your diet. It is important to monitor how much calories you stuff inside your body on a daily basis. A simple way of limiting your caloric intake is by changing what you eat. You don’t necessarily have to deprive yourself of a hearty meal—just be conscious of what you take in. For instance, have a fruit for dessert instead of chocolates or cake. Also watch how much carb you eat and try to avoid excessive amounts of rice, pasta, potatoes, and breads.

Another important factor is exercise. Although it is ideal to hit the gym regularly, those who do not have the time or energy to do so shouldn’t fret. Simple home exercises will do. Obviously, crunches are the most effective way to burn belly fat. Torso twists are also helpful as they target the oblique muscles. Just be sure that you’re doing them properly as failing to do so could lead to back or neck pains. Performing these exercise every other day should suffice as it will give your muscles enough time to recuperate.

Lastly, it may also be a good idea to look into supplements. There are loads of dietary supplements available in the market today and they come in both chemical and herbal forms. You should be wary of those that promise effects that are too drastic. Chances are they’re too good to be true—or to be safe. Make sure that the products you take are dependable and will not give you any harmful side effects. GP

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Simple Abs Exercises for You

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simple-abs-exerciseIf you want to know how to burn stomach/belly fat effectively then you’re reading the right article. Listed below are a few simple home exercises that are uncomplicated yet effective. So long as you perform these exercises on a regular basis and combine it with some cardio and a healthy diet, you should start to see some results soon.

Crunches

Your back should be lying flat on the floor. With your feet flat on the floor and your stomach tucked in, raise the upper part of your body to a 45-degree angle. Hold this position for around 3 seconds and then slowly bring yourself back to the original position. The standard is doing 3 15-rep sets. A big no-no is pulling on your neck as this can cause a lot of problems such as neck pains and headaches.

Double Crunches

To focus on the lower region of the abs, you can combine crunches and what’s called a knee raise. Your back should be flat on the floor and your legs raised.  Your knees should be bent at a 90-degree angle such that your calves and the floor are parallel. You then pull yourself up the same way you would with regular crunches.

Torso Twists

A good way to work out your oblique muscles is by performing torso twists. While standing upright, rotate the upper part of your body from left to right. The legs should be kept straight for torso twists to be effective. As with the other exercises, repeat this process 15 times for 3 sets.

Standing Side Bends

Also keeping an upright position, you must also make sure to keep your arms parallel to your body and your legs straight. Without rotating your hips, just tilt your upper body from left to right. Similar to the torso twists, standing side bends will also target the oblique muscles. GP

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Five Fat Burn Myths

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myths-health-fat-lossBy doing a quick Google search you should be able to realize that there are loads of websites that will show you how to burn body fat fast. A multitude of exercise regimens, dieting techniques, or even weight loss pills are easily available online that promise the best results. However, it is also important to understand that there are a lot of misconceptions about burning fat. Here are some myths.

Myth 1: Running or jogging burns more fat than walking.

This is one of my favorites. We’ll need to do some math to disprove this myth. 62 calories is burned per 100 pounds of body weight for every mile. It doesn’t matter if you walk or jog. For instance, a 150-pound individual will burn 93 calories for each mile—regardless of his speed.

Myth 2: Exercising on an empty stomach will burn more fat.

Wrong. It’s actually quite contrary as the lack of energy produced by food may even hinder your exercise routine. It’s ideal to have a meal around 2 hours before a workout.

Myth 3: Fancy exercise machines are more effective than “natural” exercise.

Of course manufacturers will want you to believe that you’ll be burning more calories with their product. The simple fact is that the amount of calories burned is directly proportional to the effort expended in the activity. Simply put, the harder the workout, the more fat is burned.

Myth 4: You should only start weight training after you’ve begun losing weight.

Weight training should actually be part of your weight loss program. Lifting weights helps increase the metabolic fibers in your body that burn those unwanted calories.

Myth 5: To burn more fat, weight training should come before aerobic exercises.

This is another common misconception. The fact is that it doesn’t matter how you arrange your exercise—you should still be able to burn the same amount of calories. In fact, it’s better to do some cardio first because this serves as a good warm-up for your muscles. GP

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Start Burning That Fat Now!

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A lot of people want to know how to burn body fat fast. In fact, you’re probably one of them because of you’re reading this article right now. Well, lucky for you I’m going to explain exactly how to do that.
I am going to present below the three core principles of losing body fat. It is a shame that a lot of folks give up after a few weeks of frustration at not being able to lose weight. Understanding these basic principles first will give you a better chance to succeed in your ultimate goal of losing weight.

Principle 1: Planning is key.
The reason why a lot of people fail in losing weight is because they immediately start working out without having some sort of physical fitness program in place. This doesn’t have to be a comprehensive weight loss plan—just the basics will do. Specific goals and exercise scheduling should be the top priorities of this plan.

Principle 2: Keep a journal.
A good way to monitor what you eat is by keeping a journal and writing down whatever you put inside your body. Although this may seem like a tedious task, its effects are worth all the trouble. In order to burn body fat quickly you have to limit your caloric intake to a maximum of 500 calories a day. The best way of making sure you stay within the limit is by checking the nutrition facts of what you eat and jotting them down on your fitness journal.

Principle 3: Cardiovascular and strength training exercises.
The most effective way to lose body fat quickly is by incorporating cardiovascular and strength training exercises. You can do some cardio every other day for around 30 minutes to an hour per session. Non-cardio days should include some sort of strength training—around fifteen minutes, twice a week should suffice. Remember that for this part it is very important to be consistent with your schedule. GP

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