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10 MORE Great and Easy Health Tips

  • Eat more fruit and vegetables that have high water content such as tomatoes,watermelons, kiwi and grapes.These foods contain about 90 to 95% water, so you can eat a lot of these and they will fill you up without adding on the pounds.
  • Cut out the fried food and switch to baked. Fried foods are immersed in fat and oil which gets absorbed into the food itself and is retained even after it has been drained.
  • Try to set a meal pattern to help you to control what you eat and when you eat it. It is also better to have 5 small meals a day rather than just one or two huge meals. Having a small snack in the morning and afternoon stops you getting over hungry and then wolfing down an extra large portion at dinner time.
  • Is your energy lagging? Though it may be the last thing you feel like doing when you’re tired, exercise — even a brisk walk — can be more effective than a nap or cup of coffee at fighting fatigue.
  • To remove excess fat from soups, stews or sauces, drop in 3 or 4 ice cubes. The fat will congeal around them as they melt. You can then remove the fat and reheat if necessary to re-thicken.
  • Everyone knows that breakfast is the most important meal of the day, but still go without it. Breakfast is what gets the metabolism going and keep it going throughout the day. After sleeping all night, your body is no longer full so the best thing for it is food. Retain your focus and energy with a healthy and nutritious meal.
  • What door? What stairs? Any door, any stairs. When you get to the grocery store, the hardware store, or wherever you are going, let everybody else compete for the front parking spaces, while you park farther away. If you have to go up a couple of stories in a building, take the stairs, instead of an escalator or elevator. Every step in a day makes a positive contribution to your health. Unless you are disabled, there is no good reason to park close or use a people-mover. Get used to the back of the lot and the stairwell, and you’ll find yourself a lot closer to the front of the pack in terms of fitness.
  • Vigorous work-outs – when you’re breathing hard and sweating – help your heart pump better, give you more energy and help you look and feel best. Start with a warm-up that stretches your muscles. Include 20 minutes of aerobic activity, such as running, jogging, or dancing. Follow-up with activities that help make you stronger such as push-ups or lifting weights. Then cool-down with more stretching and deep breathing.
  • Preparing for sleep at night begins during the daytime. Engage in some sort of aerobic exercise such as brisk walking in the afternoon or early evening. Daily exercise is one of the best ways to improve the quality of sleep because it helps you fall asleep faster and longer. People who exercise spend a greater amount of time in stage three and four sleep, the most restorative and repairing stages of sleep.
  • Crummy weather? Take a mall walk. Check your mall to see if they offer a mall-walking program or early morning hours for walkers. If it doesn’t, you can still get there first thing in the morning — hours before the teens get out of bed — do a few laps, and then treat yourself to a skim milk latte. Invite a friend along, and agree to do one quick lap for some harder exercise, and then one moderate lap for a little bit of window shopping — then repeat, one fast lap/one relaxed, on the upper level.

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10 Great and Easy Health Tips

 

  • Start the day with a high-protein breakfast. High-protein foods fill you up, preserve your lean muscle tissue, and add fewer net calories to your diet, when compared to fats and carbohydrates. Try eggs, Greek yogurt, lean meat or cottage cheese.
  • Use breathing exercises to help tighten those stomach muscles. Breathe in air as strong as you can and tuck your stomach at the same time as much as you can. Hold it for a few seconds and then slowly let it out. Don’t let it out so fast that your belly flops out. This is not good. Try to breathe like this whenever you think about it, about 50-60 times a day is ideal.
  • Swimming is one of the best exercises for cardio fitness and it’s low to no impact on your joints, which is great for people who have osteoporosis or joint problems.
  • Dance, dance, dance. There is nothing like some good music to lift your energy levels and get you moving. Turn on your favorite tunes and boogie away.
  • If you have a job where you are sat down most of the day, make sure you stand up and stretch every half hour or so. Many of today’s jobs are in front of a computer where you will tend to hunch up and create neck and shoulder strain.
  • Don’t follow the crowd. Find an exercise routine that suits you and your lifestyle. If you love the outdoors try running rather than joining the gym where you will be shut in. You need to find something you enjoy to keep your motivation high.
  • If you are feeling particularly tired and your body tells you it has had enough, stop and take a break. If you continue to push yourself when you are exhausted you will only end up with an injury or become ill.
  • Find yourself an exercise buddy. This could be a friend who wants to keep in shape or a work colleague who wants someone to partner up with after work for a walk or jog. By joining someone else you will feel responsible towards them and will be less likely to find an excuse not to exercise each day.
  • Check your weight when you start exercising, but don’t use it as a guide to how much you are losing. By volume, muscle weighs more than fat so the pounds on the scales may not drop as quickly as you would like. Also your weight will fluctuate throughout the day dependent on your level of activity and what foods you have been eating.
  • Don’t push yourself too much when you first start exercising or you may end up with injuries. Your bones, joints and ligaments have been in rest mode for a while and are not prepared for the force you are about to put on them. Build up slowly and steadily.

 

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10 Great Side Effects Of Eating Right And Exercising

Samir Becic and the Health Fitness Revolution team have put together a list of the 10 great side effects of eating right and exercising. Yes, being healthy has side effects! Now that you’ve probably been following this magazine for a while, and started reforming your life, you’ve probably experienced and noticed various side effects… We have always recommended eating a balanced diet full of lean protein, colorful vegetables, and complex carbohydrates. Coupled with regular, consistent exercise (45 minutes, 3-4 times a week), your life truly can change for the better – here are the Side Effects of Being Healthy:

  • You maintain a healthy weight without stressing or obsessing:  So much of our lives, we spend trying to achieve our goal weight, when in reality, if we exercise regularly and switch our diets to real, whole foods, the weight will go down and stay down.
  • After dinner, instead of wanting to sleep, you have energy:  Everyone knows this feeling – it’s been a long day, and you’ve eaten a heavy meal, and your pillow is calling your name.  If you have a light, healthy dinner, you’ll have all the energy in the world to dance until midnight if you choose, spend time with your family and really enjoy life.
  • Clothes Fit Better:  As your body adjusts to your new lifestyle, you’ll find in the first few weeks that your favorite jeans are a little baggy. And then one day you have to go buy a belt. Then you’ll have to go buy a new pair of jeans!
  • Sex Drive Increase: When people feel and look better, they are more open with their bodies, which leads to better intimacy with your partner.
  • Better Sleep: By exercising more and eating well, you will sleep better at night because your body will be balanced and naturally get into its circadian rhythm.
  • You Become Regular:  Although bodily excretion is a taboo subject, it’s important.  It is the way that the body removes toxins from the intestine, and eating healthy ensure that you become more regular at eliminating waste.
  • You Become Happier: When you feel better, you’re generally happier.  And it has a positive snowballing effect – the happier you are, the better you treat those around you, and the more your relationships flourish.  Not only does this affect personal relationships, but also professional ones – because you become a better person to work with.
  • Your Friends Start Taking Cues:  Your friends might find it odd at first that you order salads instead of burgers, but when they start seeing how great you feel – and act – they will start asking you for tips on bettering their health and lives.
  • You Stop Taking Medication:  60-70% of chronic illnesses can be controlled, managed, or completely avoided with healthy nutrition and physical exercise – conditions that require meds like high blood pressure, high cholesterol, and even Type 2 Diabetes.
  • You Want to Help Others:  With your new-found healthy lifestyle, and experiencing it’s benefits firsthand, you start wanting to spread your message and help others on their healthy journey.  You start positively influencing your family, friends, and even acquaintances!

 

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10 Reasons to Stay Positive in Life

We all go through stressful, difficult, and unfulfilling times in life sometimes. But part of being healthy is maintaining a balanced psyche and realizing that you attitude directly affects your mind.  Numerous studies over recent years have shown that optimistic thinking leads to a positive attitude and that people with positive attitudes live longer happier healthier lives!

The good news is, being positive is a choice! Here are the Top 10 from Health Fitness Revolution and author of the book ReSYNC Your Life Samir Becic:

  • Feel Better: When you’re positive, you’ll feel better about life in general. It’s impossible to feel positive and negative at the same time – and positivity is contagious- so the more positive you are, the more positive feelings will come. You’ll feel more peaceful, happier and calm.
  • Harmonious relationships:  When you chose positive attitude, you will start to notice a lot of positive qualities in people and ignore their defaults.  By being conscious of this, you will start to create more meaningful friendships and great relationships. This type of attitude will create a very good and positive atmosphere around you which will attract people to you.
  • Better Coping Skills:  Hard times will inevitably come, there is no way around them. When you’re a positive person it will be easier to handle these situations and move past them.  A bad attitude never helps ANY situation…
  • More Energy:  When you have less stress and worries in your life, you have extra energy to do the things you love- such as be active and fit! Sometimes our mind is the reason for our fatigue. Stressing and not being able to see the brighter side of life drains our energy. We feel tired, moody, and less interested in the things we love so much.  Energize yourself by simply changing the way you think!
  • Great First Impression:  If you make a positive thinking your priority, you will always make a great first impression. People, in general, are attracted to kind and friendly personalities. We all know that making a good first impression can have a big impact on the development of your future relationships- both personal and professional.
  • Better Health:  Taking care of our thoughts is taking care of our health! Positive thinking is very beneficial for your health. Even several scientific studies have shown that people with a good, positive “vibe” are less likely to suffer from depression and they get ill more rarely than the negative thinkers. Positive thinkers are often less stressed (Stress Kills article), have lower blood pressure, and are often more active. Just change your thoughts and you will change your life.
  • Motivation Boost:  Positive attitude will boost your motivation and you will start to achieve your goals quicker and easier. To have strong motivation is the same as to spread your wings and reach your potential!
  • More Courage:  Fear stems from negative thoughts. Being a positive thinker eliminates fear. Courage comes from the fact that you stay positive you will know that whatever happens in your life, you can deal with it- that you are strong and resilient.
  • Healthy Self-Esteem:  To be positive is to know and truly believe that you are a valuable person and have something to offer. Trust in yourself and your decisions.
  • Fulfilling Life:  A positive state of mind creates positive emotions. Positive emotions creates a positive lifestyle. What would you rather have? Being happy all the time or feeling angry constantly?Ask yourself that question and from today on, make the decision to use positive thinking in your life everyday to enjoy these benefits and more!

Health Fitness Revolution by Samir Becic Foundation is a 501(c)3 organization, to make the world a healthier, fitter place, please donate!

How to Beat Insomnia- 10 Tips

Simple lifestyle changes can make a world of difference to your quality of sleep. Following these 10 tips from The Sleep Council will help you have a more restful night.

1. Keep regular hours. Going to bed and getting up at roughly the same time every day will programme your body to sleep better. Choose a time when you’re most likely to feel sleepy.

2. Create a restful sleeping environment. Your bedroom should be kept for rest and sleep. Keep it as quiet and dark as possible. It should be neither too hot nor too cold. Temperature, lighting and noise should be controlled so that the bedroom environment helps you to fall (and stay) asleep.

3. Make sure that your bed is comfortable. It’s difficult to get restful sleep on a mattress that’s too soft or too hard, or a bed that’s too small or old. If you have a pet that sleeps in the room with you, consider moving it somewhere else if it often makes noise in the night.

4. Exercise regularly! Moderate exercise on a regular basis, such as swimming or walking, can help to relieve some of the tension built up over the day. But don’t do vigorous exercise too close to bedtime as it may keep you awake.

5. Less caffeine- Cut down on stimulants such as caffeine in tea or coffee, especially in the evening. They interfere with the process of falling asleep, and they prevent deep sleep. The effects of caffeine can last a long time (up to 24 hours) so the chances of it affecting sleep are significant. Have a warm, milky drink or herbal tea instead.

6. Don’t over-indulge! Too much food or alcohol, especially late at night, can interrupt your sleep patterns. Alcohol may help you to fall asleep initially, but it will disrupt your sleep later on in the night.

7. Don’t smoke, it’s bad for sleep. Smokers take longer to fall asleep, they wake up more frequently, and they often have a more disrupted sleep.

8. Try to relax before going to bed. Have a warm bath, listen to quiet music or do some gentle yoga to relax the mind and body. Your doctor may be able to recommend a helpful relaxation CD.

9. Write away your worries. Deal with worries or a heavy workload by making lists of things to be tackled the next day. If you tend to lie in bed thinking about tomorrow’s tasks, set aside time before bedtime to review the day and make plans for the next day. The goal is to avoid doing these things when you’re in bed, trying to sleep.

10. Don’t worry in bed. If you can’t sleep, don’t lie there worrying about it. Get up and do something you find relaxing until you feel sleepy again, then return to bed.

 

 

10 Home Remedies for Colds

Headache. Stuffy nose. Cough. Fever. Itchy eyes. Sore throat. Muscle aches. If you’re like most people, you know the symptoms of the common cold all too well. Although Americans spend billions of dollars annually on doctor visits and cold remedies (everything from tissues and vitamin C to over-the-counter decongestants and herbal teas), there is no cure for the common cold. Fortunately, there are steps you can take and remedies for colds to make your recovery easier. In this article we’ll discuss all aspects of the cold, including home remedies, when you should call a doctor, and how to avoid passing on your cold to innocent bystanders. To begin, we will discuss the origins and causes of the common cold.

A cold is an upper respiratory infection caused by any one of hundreds of different viruses. Unfortunately, scientists haven’t figured out how to wipe out these viruses. The body has to rely on its own natural defenses.During a cold, virus particles penetrate the mucous layer of the nose and throat and attach themselves to cells there. The viruses punch holes in the cell membranes, allowing viral genetic material to enter the cells.

Within a short time, the virus takes over and forces the cells to produce thousands of new virus particles.In response to this viral invasion, the body marshals its defenses: The nose and throat release chemicals that spark the immune system; injured cells produce chemicals called prostaglandins, which trigger inflammation and attract infection-fighting white blood cells; tiny blood vessels stretch, opening up space to allow blood fluid (plasma) and specialized white cells to enter the infected area; the body temperature rises, enhancing the immune response; and histamine is released, increasing the production of nasal mucus in an effort to trap viral particles and remove them from the body.As the battle against the cold virus rages on, the body counterattacks with its heavy artillery: specialized white blood cells called monocytes and lymphocytes; interferon, often called the “body’s own antiviral drug”; and 20 or more proteins that circulate in the blood plasma and coat the viruses and infected cells, making it easier for the white blood cells to identify and destroy them.The symptoms you experience as a cold are actually the body’s natural immune response. In fact, by the time you feel like you’re coming down with a cold, you’ve likely already been infected for a day and a half.

Once you are infected, however, you can try to ease some of the aches and pains. In the next section, we will review some home remedies for relieving cold symptoms.

HOW COLDS ARE SPREAD

The cold virus can take many routes to its ultimate destination — your cells. Most people are contagious a day before and two to four days after their symptoms start. Here are the typical ways a cold virus is spread:

  • Touching someone who has the virus (such as shaking hands) or something that contains the virus (such as touching a doorknob or grocery cart). The virus can live for three hours on skin and objects. Once the virus is passed to your skin, it’s a simple matter for it to be transported to your own mucus membranes — for example, when you rub your eye, eat finger foods, or touch your nose. That’s why it’s important to wash your hands thoroughly and frequently, especially before eating.
  • Inhaling the virus through airborne transmission. It may sound implausible, but if someone sitting next to you sneezes while you are inhaling, voila! It’s likely you’ll get a cold.

One study found that kids tend to get colds from more direct contact, while adults tend to get colds from airborne viruses (moms of young children can expect to get colds both ways). Research has also found that emotional stress, allergies that affect the nasal passages or throat, and menstrual cycles may make you more susceptible to catching a cold.

Fluids help thin the mucus, thus keeping it flowing freely and making it easier for the body to expel.

1: Drink Fluids

Many people believe the old adage, “Do nothing and your cold will last seven days. Do everything and it will last a week.” (Actually, it’s not uncommon for a cold to last a couple of weeks.) And, basically, it’s true. But the following simple home remedies may help you feel more comfortable and help your body heal itself as quickly as possible, such as drinking plenty of fluids.

Fluids may help thin the mucus, thus keeping it flowing freely and making it easier for the body to expel, along with the viral particles trapped within it. Water and other liquids also combat dehydration. So drink at least eight ounces of fluid every two hours.

2: Rest

Doctors disagree about whether or not you should take a day or two off from work when you come down with a cold. However, they do agree that extra rest helps. Staying away from work may be a good idea from a prevention standpoint, too; your coworkers will probably appreciate your not spreading your cold virus around the office. If you do decide to stay home, forego those chores and take it easy, read a good book, watch television, take naps.

You should probably also skip your normal exercise routine when you’ve got a cold, at least during the days when you’re feeling the worst. Again, let your body be your guide. If you’re feeling miserable, the best advice is probably to just stay in bed.

And while cold air doesn’t cause colds, you’re likely to feel more comfortable if you stay indoors and keep covered, especially if you have a fever. There’s no sense in stressing your body any further.

3: Chicken Soup

Science actually backs up what your mom knew all along — chicken soup does help a cold. It’s one of the most beneficial hot fluids you can consume when you have a cold. Scientists believe it’s the fumes in the soup that release the mucus in your nose and help your body better fight against its viral invaders. Chicken soup also contains cysteines, which are good at thinning mucus. And the soup provides easily absorbed nutrients.

4: Honey

Make your own cough syrup by mixing together 1/4 cup honey and 1/4 cup apple cider vinegar. Pour the mixture into a jar or bottle and seal tightly. Shake well before using. Take 1 tablespoon every four hours.

However, stay away from honey in “hot toddies.” While a hot alcoholic beverage might sound good when you’re feeling achy and stuffy, you’re better off abstaining from booze, which increases mucous-membrane congestion and is dehydrating.

5: Salt

The inflammation and swelling in the nose during a cold is caused by molecules called cytokines, or lymphokines, which are made by the body as it fights the infection. Research has shown that washing away these molecules can reduce swelling. You can make your own saline drops or spray by adding 1/4 teaspoon salt to 8 ounces water. Fill a clean nasal-spray bottle or dropper with the salt water and spray or drop into each nostril three or four times. Repeat five to six times daily.

You can also make a saltwater gargle for your sore throat with the same ratio of salt to water. Salt is an astringent and helps relieve a painful throat.

6: Tea

A cup of hot tea with honey does the same trick as chicken soup; it loosens up your nasal passages and makes that stuffy nose feel better. Folk healers have known this secret for centuries. They often suggest drinking tea with spices and herbs that contain aromatic oils with antiviral properties. Try tea with elder, ginger, yarrow, mint, thyme, horsemint, bee balm, lemon balm, catnip, garlic, onions or mustard.

7: Peppers

Hot and spicy foods are notorious for making your nose run and your eyes water. The hot stuff in peppers is called capsaicin and is pharmacologically similar to guaifenesin, an expectorant found in some over-the-counter cough syrups. This similarity leads some experts to believe that eating hot foods can clear up mucus and ease that stuffy nose.

8: Vaporize and Moisturize

The steam from a vaporizer can loosen mucus, especially if the mucus has become thick. (You can get a similar effect by draping a towel over your head and bending over a pot of boiled water; just be careful not to burn yourself.)

A humidifier will add moisture to your immediate environment, which may make you feel more comfortable and will keep your nasal tissues moist. That’s helpful because dry nasal membranes provide poor protection against viral invasion.

Dry nasal passages are prime breeding grounds for the cold virus. Although doctors typically recommend saline nose drops during the winter to keep nasal passages moist, a recent study compared saline drops to sesame oil. The people who used sesame oil had an 80 percent improvement in their nasal dryness while the people who used traditional saline drops had a 30 percent improvement. While it may not be a good idea to shoot sesame oil up your nose (it could get into the lungs), try rubbing a drop around the inside of your nostrils.

9: Vitamin C

Vitamin C won’t prevent a cold, but it may help once you have a cold. Although it remains a controversial idea, some research suggests that vitamin C can help boost the immune system and reduce the length and severity of symptoms. But to reap the benefits, you’ve got to take a lot of “C.” The RDA for men and women age 15 and older is 60 mg, but studies show that you’d need to take upward of 1,000 mg to 3,000 mg to get the cold-symptom-sparing rewards of vitamin C. For the short term, experts believe that wouldn’t be harmful, but taking too much vitamin C for too long can cause severe diarrhea. Before loading up on vitamin C, check with your doctor.

10: Zinc

Studies have found that zinc may help immune cells fight a cold and may ease cold symptoms. The most effective zinc lozenges are those that contain 15 to 25 mg of zinc gluconate or zinc gluconate-glycine per lozenge. You can get the most out of your zinc lozenges if you start using them at the first sign of a cold and continue taking them for several days.

While colds are here to stay — for now — you don’t have to be totally at their mercy. Thankfully, there are some safe home remedies like these to ease your symptoms once you’re sick.

 

Originally published on How Stuff Works

10 Tips to Stress Less This Week

It’s Monday morning, and while a productive workweek is ahead of us, we could all use some simple tips to stress a little less this coming week.  Here are Health Fitness Revolution’s 10 Tips to Stress Less:

  • Run it out or walk it out: The endorphins that get released during a workout are the best stress busters!
  • Turn on the music and dance: Sometimes, we just need to take life with a bit more fun, and turning on the music and dancing takes us away from our daily routine and stressors.  Plus, if you’re dancing fast, you’re getting a workout in too!
  • Breathe:  Breathing, taking a step back, and composing ourselves makes us more calm and more able to tackle the though stuff.
  • Talk about It:  Sometimes, we all just need to let it out and vent or talk to a friend.  If it’s too difficult to talk to a friend, there are professionals that will listen and give impartial advice.
  • Go to Bed Earlier:  Sleeping is important in our hectic lives because it allows our bodies have a chance to recharge and more adequately deal with the daily demands of life.
  • Focus on what you CAN control: There is a lot of things that we all stress about that we can’t control- so it’s important to take a step back and realize this and focus on the things we CAN control and let the rest go!
  • Think back to good times: Nothing calms the brains like closing your eyes and thinking back to good times.  It’s a temporary, quick break from reality, that is sure to boost our moods and lessen our stress.
  • Ask for a Hug:  Human affection has been proven to release feel-good hormones in the brain.  So next time you need a hug, ask for it!
  • Look for Opportunities in Life’s Challenges:  Life is perpetually filled with obstacles and difficulties, but it’s making it through them that makes us stronger and more resilient- so view the positive side to tough times.
  • Smile: Sometimes, forcing a smile is just a what the doctor ordered- because soon, it becomes a real smile!

 

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10 Good Reasons to Drink Green Tea

It is widely know that Green Tea is good for our health- but Health Fitness Revolution wanted to break it down and give you 10 GOOD reasons why you should drink a cup of green tea daily:

  •  Boosts your immunity: The Polyphenols, Flavonoids, and Vitamin C present in green tea boost the immune system to make the human body stronger in fighting the cold, flu, and various infections.
  • Prevention and treatment of neurological diseases: Drinking green tea daily could help prevent degenerative and neurological diseases like Parkinson’s and Alzheimer’s.  This is due to the Polyphenols in green tea which help maintain the parts of brain that regulate learning and memory.
  • Aids in Weight Loss:  A new study shows that green tea extract increases the rate of calorie burning by the body.  It reduces blood fat, cholesterol, bloated ness, detoxifies the body and suppresses untimely food cravings. Enabled with diuretic properties, it also eliminates excess water and thereby reduces excess weight.  But remember that the best way to lose weight is to have green tea along with proper nutrition and regular physical exercise!
  • Anti-Aging:  Because it contains high levels of oligomeric proanthocyanidins (one of the most powerful antioxidants), Green Tea is thought to help slow down the premature ageing process.  These Antioxidants fight free radicals which keep aging at bay and promoting longevity.
  • UV Protection:  In the summer, UV rays act as a constant threat. Luckily, according to research, Green tea is rich in antioxidants that scavenge harmful free radicals in the body. In addition, using green tea extracts along with your sunscreen could afford you the greatest level of sun protection.
  • Helps Curb Diabetes: Green tea apparently normalizes and regulates blood sugar levels in the body.  The components in Green tea help regulate glucose levels slowing the rise of blood sugar. It also triggers and stimulates insulin production and activates the functioning of pancreas to some extent.
  • Hydrates:  Contrary to common belief that tea dehydrates, green tea provides hydration benefits similar to water.
  • Boosts exercise endurance:  According to scientific research,  the antioxidants present in green tea extracts increase the body’s ability to burn fat as fuel which accounts for improved muscle endurance. It also enhances energy levels and boosts your metabolism.
  • Fights Various Cancers:  Green tea extract is reported to induce cancer cell death and starve tumours by curbing the growth of new blood vessels that feed them. The antioxidants in tea also helps protect against a variety of cancers: including breast, stomach, small intestine, pancreas, liver, ovarian, colon, colorectal, skin, lung, esophagus, prostate and oral cancers.
  • Reduces the Risk of Heart Attack:  The flavonoids present in green tea protect the heart by relaxing the blood vessels so blood can flow more easily.  Drinking green tea rapidly improves the health of body cells lining the blood vessels and also helps in lowering one’s risk for heart disease.  So,protect your heart and have green tea on a regular basis.

 

10 Tips for a Healthy Weekend

The weekend is the perfect time for relaxation, fun, and family time!  However, oftentimes, we tend to put our healthy options on the back burner during the weekends because we feel like having fun is more important.  We need to remember that being truly healthy is a lifestyle choice, and that even during weekends, we can all make healthier choices to ensure consistency within our healthy lifestyles.  Here are Health Fitness Revolution‘s 10 Tips for Healthy Weekend:

  • Active Eating:  Choose à la carte restaurant over a buffet to avoid over-eating. Restaurants with a pool or dance floor are great weekend destinations. A picnic spot or a resort where you can play different games like badminton, cricket, basketball are also great destinations to spend your weekend in a healthy way.
  • Start your day off Right:  Start your meal with a plate full of salad, not only is it full of nutrients, but it will also curb hunger and keep you from over-eating. Use low calorie dressing for your salad like lemon and vinegar with olive oil. These alternatives are better than using mayonnaise or any other ranch style dressings.
  • Order Wisely when Eating Out:  For starters, order dishes which are grilled, baked and steamed instead of those that are fried. For a main course, choose lean meats, chicken and fish such as salmon and trout instead of lamb or beef. Order at least two side dishes of vegetables. Dishes with tomato, pesto or spinach sauce are great choice over those with white or cheese sauce. For more healthy options while eating out, read our article here.
  • Order Healthy Desert:  Order a plate of fruit instead of ice cream.  Instead of ordering individual portions of desserts, order one and share with the group.
  • Small Portions are Key:  Moderation is the key to keep those extra calories off. Instead of opting for bigger portions, take small portions at one time.
  • Sit Far from the Buffet:  If your eating at a buffet, serve yourself, step aside from the buffet, and enjoy your meal. Standing too close to the buffet spread can lead  to overeating.
  • Take Time for Yourself:  Take time out of the weekend for yourself, so you can chill out, gather your thoughts, and relax.
  • Move, be Active:  A swim before the meal or dancing with your loved one or friends over the Sunday brunch is not only fun but also helps in burning lots of calories. A game of frisbee, football or volleyball at a beach or a resort is perfect to unwind after the tiring week and also helps you connect with your loved ones.
  • Try New Social Gatherings: Weekends should not be about food but rather they should be about spending fun time with your loved ones. A movie/ TV-series marathon with friends along with healthy food options: some baked tortillas or popcorns or fruits & salads, a visit to a comedy theatre or play, a game of basketball or football, a trip to the beach or an early morning trek are just as amazing options to spend you weekend in a healthy way.  A house party with home cooked food or a cook-off at your place with friends (especially with themes like raw food party, healthy eating, low fat cooking) are also great away of making those Sundays exciting.
  • Start Fresh on Monday:  After the amazing weekend, it is very important to get back to regular eating patterns and diet from Monday. To make up for the extra calories consumed during your weekend, consume a high protein, low carbohydrate diet dinner (steamed or baked) chicken, low fat cottage cheese, egg white preparations, split green-gram (moong-adal) pancakes) for  two days after that amazing weekend.

 

Top 10 Foods to Lower Cholesterol

Many people in America and around the world suffer from having High Cholesterol, which can result in a lot of other long-term heart issues as well. Here are Health Fitness Revolution’s  top ten foods to lower cholesterol:

  • Salmon: Omega 3 Fatty Acids, found in Salmon and other cold-water fish help raise HDL (good cholesterol ) levels while lowering LDL (bad cholesterol) levels. You should about two servings of fish each week to maintain a healthy cholesterol level.
  • Avocado: Avocados contain Beta-sitosterol, a beneficial plant-based fat that reduces the amount of cholesterol absorbed by food.
  • Garlic: Garlic has many nutritional benefits it lowers cholesterol, prevents blood clots, reduced blood pressure and helps fight off infections. To get the best benefits you should eat around 2-4 cloves of garlic a day. Read our article 20 Healthy Facts about Garlic!
  • Walnuts, Almonds etc: Nuts are rich in polyunsaturated fatty acids which help reduce cholesterol levels. On top of that they also keep the blood vessels healthy. You should eat about a handful 1.5 ounces of nuts a day.
  • Olive Oil: Contains a potent mix of antioxidants that can lower your LDL while leaving your HDL untouched. You should use about two tablespoons of olive oil in place of other fats to get the best heart benefits.
  • Flax Seeds: People who eat up to 50g of flax seeds a day lowered their LDL levels by about 8% and people who ate 38g of flax seeds a day lowered their levels by about 14%.
  • Oats: A bowl of oatmeal in the morning will give you 2g of soluble fiber first thing in the morning, the recommended amount for a day is 5-10g.
  • Beans: Beans are rich in soluble fibers and they also take a long time to digest making you feel fuller for a longer period of time.
  • Apples, Grapes, Strawberries: These fruits are rich in pectin, a soluble fiber that lowers LDL.
  • Blueberries: Blueberries help keep the arteries clear by reducing the blood levels of artery clogging LDL. This results in cholesterol getting flushed out of the body much easier.