OurHealthyDay

06/19/2021

Almond nuts are rich sources of protein, omega 3's, vitamins, minerals, and numerous health-promoting antioxidants. They compose a well-balanced nutrient profile essential for optimum health and wellness.

Almonds are rich in mono-unsaturated fatty acids like oleic, and palmitoleic acids that help in lowering LDL ("bad cholesterol") and increasing HDL ("good cholesterol") levels in the blood. Research studies suggest that monounsaturated fatty acid (MUFA) rich Mediterranean diet is known to prevent coronary artery disease and stroke risk by facilitating a healthy blood lipid profile.

The nuts are an excellent source of vitamin E; hold about 25 mg per 100 grams (about 170% of RDA). Vitamin E is a powerful lipid-soluble antioxidant. It restores cell membrane integrity of mucosa and skin and protects from harmful effects of oxygen-free radicals.

Almonds are gluten free food items. For the same reason, they are one of the favorite ingredients in the preparation of gluten-free food formulas. Such formula preparations, in fact, are healthy alternatives in gluten allergy, and celiac disease people.

Almonds are packed with many important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates. Altogether, these vitamins work as co-factors for enzymes during cellular substrate metabolism inside the human body.

Furthermore, almonds are also an incredible source of minerals such as manganese, potassium, calcium, iron, magnesium, zinc, and selenium.

Almond oil, extracted from the kernels, is employed in cooking in Iran and Turkey. It is used as a “carrier or base oil” in some traditional medicines, aromatherapy, pharmaceutical, and cosmetic industries. Further, it is used as an emollient in cosmetics, and when applied regularly on the skin, it helps keep it well hydrated and protected from dryness.

06/18/2021

HEALTH BENEFITS OF COFFEE

1. Coffee boosts your physical performance.

Have a cup of black coffee about an hour before workout and your performance can improve by 11-12%. Caffeine increases adrenaline levels in your blood. Adrenaline is your body’s “fight or flight” hormone which helps you to prepare for physical exertion.

2. Coffee may help you lose weight.

Coffee contains magnesium and potassium, which helps the human body use insulin, regulating blood sugar levels and reducing your craving for sugary treats and snacks.

3. Coffee helps you burn fat.

Caffeine helps fat cells break down body fat and use it as fuel for training.

4. Coffee helps you focus and stay alert.

Moderate caffeine intake, 1-6 cups a day, helps you focus and improves your mental alertness.

5. Coffee lowers risk of death.

Studies have shown that coffee drinker’s overall risk of premature death is 25% lower than of those who don’t drink coffee.

6. Coffee reduces risk of cancers.

One study has shown that coffee may decrease the risk of developing prostate cancer in men by 20 %, and endometrial cancer in women by 25 %. People in the test group drank four cups of coffee a day. Caffeine may also prevent developing of basal cell carcinoma, the most common type of skin cancer

7. Coffee reduces risk of stroke.

Reasonable consumption of coffee (2–4 cups a day) is associated with lower risk of stroke.

8. Coffee reduces risk of Parkinson’s disease.

Studies have shown that regular coffee drinking decreases risk of Parkinson’s disease by 25 %. There’s evidence that coffee causes activity in the part of the brain affected by Parkinson’s.

9. Coffee protects your body.

Coffee contains a lot of antioxidants, that work as little warriors fighting and protecting against free radicals within your body.

10. Coffee may lower risk of Type II diabetes.

Caffeine decreases your insulin sensitivity and impairs glucose tolerance, therefore reduces your risk of type 2 diabetes.

06/14/2021

Carbohydrates are your body's main source of energy: They help fuel your brain, kidneys, heart muscles, and central nervous system.

04/04/2020

Boost immune system and stay healthy

Running improves your immunity.

Exercise scientist and 58-time marathoner David Nieman has spent the last 40 years looking at the links between exercise and immunity. He’s uncovered mostly very good news and a few cautionary notes, while also looking at the effects of diet on the immunity status of runners. His summary: Modest exercise improves immunity, ultra-endurance efforts can decrease immunity (at least until you have fully recovered), and dark red/blue/black berries help your body stay strong and healthy.

In a 2019 paper, Nieman and Laurel M. Wentz summarized “The compelling link between physical activity and the body’s defense system.” Among advice on intensity levels and diet, they report evidence that running can improve the body’s surveillance against disease, lower inflammation, enhance gut microbiota composition, reduce risk of upper respiratory infections and influenza, and improve antibody response.

Source: D.C. Nieman, L.M. Wentz; “The compelling link between physical activity and the body’s defense system.“
Nieman proposes a J-curve illustrating the finding that regular exercise is good, but extreme exercise can temporarily lower your immunity. Many other health investigators have confirmed this pattern. In the textbook Muscle and Exercise Physiology, the authors state: “It is generally accepted that moderate amounts of exercise improve immune system functions and hence reduce the risk of infection.”

09/21/2019

09/17/2019

MYTH: If you don't have an hour to commit to the cardio gods, it's not worth it.
FACT: Flat-out not true. All body movement has benefits in terms of calorie burn. What you can change, though, is how efficiently you burn them. "You may be able to do steady-state cardio longer, and burn more calories during that time, but the key is what happens after your workout," says Justice. "By doing high-intensity interval training ,which means you incorporate intense periods of work with short recovery, your metabolism is elevated and you'll be burning calories for up to 38 hours after your HIIT workout is completed." If you prefer to pray at the altar of the treadmill, take heart. "The American Heart Association says that doing three 20-minute sessions of cardio at a vigorous intensity [like running] is the equivalent of doing five 30-minute sessions at a moderate level [like fast walking]," says exercise scientist Wayne Westcott, Ph.D. Even 10 minutes at a high intensity is beneficial. And a recent study suggests that short, infrequent bouts of slow running can do your heart good. So no excuses that you don't have the time!

01/11/2019

New Year Resolution 2019 ... 120Days of intermittent fasting 16/8
Day 1!!