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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Wednesday, October 24, 2012

Vitamin A and Beta-Carotene Sources


Vitamin A plays a vital role in vision, and in being able to see at night. In response to light, vitamin A is part of the initiating signal which conveys the stimulus of sight to the brain’s optic center. In this process a little vitamin A is destroyed each time, thus we must keep our blood supply replenished to support this ongoing mechanism. It also keeps our cornea, the hard, clear membranous window of the eye, healthy.

Vitamin A contributes to the health of our skin and all the protective linings throughout the body—from lungs to urinary tract. This is the body’s first line of defense against environmental insult. It also plays a role in immunity and in fighting infections.

Vitamin A is necessary for growth of bones and teeth. It acts somewhat like a hormone in regulating storage, release and conversion of various substances, and is involved in reproduction process and sexual enhancement proceed..

Food sources of Beta-Carotene that can be converted to Vitamin A

  • All vegetables with dark green leaves—generally the darker the leaves the better source it is of beta-carotene. Iceberg lettuce is not a good source. All fruits and vegetables which are deep yellow to deep orange in color. Notable exceptions are oranges, corn, and green beans.
  • Sweet potatoes, carrots (1 medium carrot), pumpkin, squash, red and green peppers
  • Dandelion greens, collard greens, turnip greens, spinach, kale, Swiss chard, bok choy, mustard greens, beet greens, arugula, green leafy cabbage, romaine lettuce, endive
  • Cantaloupe, apricots, mangoes, persimmon, guava, watermelon, nectarines, papaya, peaches (dried apricots and peaches are rich sources but high in calories), Broccoli, tomatoes including juice and sauce, Brussels sprouts, green peas, asparagus
  • Beta-carotene herbs: basil, coriander, dill, fennel leaves, mint, parsley, and rosemary

Vitamin A Health

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Ultimate 30's Workout

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