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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.

Tuesday, September 29, 2015

Selenium: An Antioxidant Mineral

selenium food
Selenium Food

Antioxidants are an important part of anyone’s diet if they have longevity and overall health in mind. It’s not fun reaching old age and then finding out that you can’t enjoy a lifetime of hard work because you are sick. The only way to stay younger and look better is to make sure that your diet includes at least one antioxidant mineral.

A good way you can do this is to start taking supplements that have a specific antioxidant mineral like selenium. Taking a supplement will help you even more if your diet is already rich with antioxidants from fruit and vegetables. There is even a dark chocolate antioxidant.


This antioxidant mineral is unique as it helps your body to produce its own antioxidants to fight off the free radicals that are so destructive to your well being.

Selenium works best with Vitamin E, when these two get together you can be sure only good things will follow. You can even prevent arthritis by regularly taking the two together. There are two ways to go about increasing antioxidants in your body.

One is to take selenium supplements and increase the amount of Vitamin E in your diet through natural foods. Another way is to take both selenium and a Vitamin E supplement. When you take selenium it combines with proteins in your body to make selenoproteins.

Selenoproteins will help your body to produce glutathione, a natural antioxidant that can further eliminate free radicals in your body. Besides helping to eliminate free radicals there are plenty of reasons to keep taking selenium.

The health benefits of a regular intake of selenium include healthy blood vessels, reduce the risk of stroke, reduce incidences of heart disease, and surprisingly it can even increase fertility in men. This really is a super antioxidant mineral.

When you combine this with antioxidant rich fruit and vegetables you are sure to feel better. The vitamins and fibre that you get from fruits and vegetables will also reduce incidences of bowel cancer.

There is no reason not to take it as there are no negative side effects. You can only get better when you keep taking selenium. Used as a supplement you can be guaranteed of better health in the future. So safeguard your future healthy by taking selenium now so that you don’t have to pay for it later in life.

Thursday, September 24, 2015

Enzymes Affect Every Cell in Your Body


There are hundreds of different enzymes but to simplify things we are going to talk about three of them.


This enzyme breaks down carbohydrates (sugars and starch in fruits, vegetables, wheat, dairy etc.) and converts them to sugars or glucose.

Digestion with amylase begins in the mouth with saliva when you chew food. This is why you can hear the echo of mother in the back of your mind telling you to chew your food 27 times before swallowing. But she was right. The more you chew, the more amylase you have breaking down carbs for better absorption.


Protease is the enzyme that breaks down protein. This is an important enzyme and works with the hydrochloric acid in the stomach to convert protein into amino acids that can then be absorbed through the intestines.

It can also breakdown certain viruses and bacteria and this is an important function because a lack of protease can reduce the ability of the immune system.


Lipase is the enzyme that along with bile, breaks down fat into fatty acids and glycerol. This is a very important function because when fat cannot be broken down properly you can end up with elevated cholesterol and triglycerides and have difficulty losing weight. Although it is easy to consume too much fat, the other side of the coin is that the body needs a certain amount of fats to stay healthy.

These three enzymes breakdown the majority of the foods you eat and are necessary for proper digestion. A lack of any of them can cause problems with your body.

Sometimes symptoms of associated with lack of these enzymes can be confused with something else and you end up not getting the results you wanted.

Something as simple as taking enzyme supplements can resolve issues you may have with your body. Of course you want to check with your health care provider about any enzymes supplementation.

Monday, September 21, 2015

Cinnamon, More Than Just a Spice!


I have always loved the taste of cinnamon, especially around the holidays! So I was pleasantly surprised to come across some research on this delicious spice from the USDA Research Center in Maryland.

When they researched how some foods affected glucose levels in the body, they quite by accident discovered that cinnamon stabilized and even lowered the glucose levels in the body. They were conducting this study with apple pie. They had expected it to spike glucose levels but were baffled when that was not the case. Turns out it was the cinnamon!

The studies they did with rats were very telling. One group were given a low sugar diet and the other a diet high in high fructose corn syrup but with cinnamon. Both groups fared the same even though the high fructose corn syrup should have spiked glucose levels up.

A study done on diabetics also turned up some interesting statistics. The group given up to 6 grams of cinnamon had a reduction in glucose levels by almost 30%! There were no significant changes in the placebo group!

Another study I found on cinnamon was that it is a great anti-microbial! In a 2003 issue of International Journal of Food Microbiology, they did an experiment with carrot broth and a few drops of cinnamon oil. After 60 days, the cinnamon showed itself to be a fantastic preservative. The regular carrot broth was breeding food borne pathogens very quickly despite refrigeration.

So eat up! Cinnamon is good for you!

Friday, September 18, 2015

A Guide to Best Natural Antioxidants

Antioxidants can help prevent various health problems, and incorporating them in daily diet is a good way to stay healthy. It is better to protect our bodies by getting the antioxidants from natural sources rather than by using prescription drugs. There are few best natural antioxidant foods that help you take good care of your health.

Best Natural Antioxidant Foods

natural antioxidant foods

Strawberries, blackberries, blueberries, raspberries and cranberries are one of the best natural antioxidants as they have great healing power and they also smell and taste great. They help prevent heart disease and cancer. Blueberries are known to slow aging, and help improve your mind.

Tomatoes are also one of the best natural antioxidants that help prevent cancer. Men who take diet rich in tomatoes have lower risk of developing prostate cancer. The antioxidants in tomatoes also ward off the cataracts and macular degeneration. Lycopene found in tomatoes is known to help fight lung cancer and breast cancer.

Garlic is considered one of the best natural antioxidant, and there are many reasons to incorporate this herb in your daily diet. It is packed with antioxidants that help fight off colds, prevent against cancers, effects of aging and heart disease. It also lowers the cholesterol level and blood pressure. Garlic contains Allium, which is also found in leeks, onions, chives, scallions and shallots.

Whole grains such as brown rice, cereals and breads are best natural antioxidant foods, and vitamin E found in these food items is a known to prevent cancer. These foods fight variety of cancers like liver and colon cancers, and breast cancer. You just need to switch from white to whole grain foods for much better health and taste.

Carrots are a great source of beta-carotene, and are considered one of the best natural antioxidant foods. The antioxidants found in carrots help fight stomach, lung, esophageal, breast and bladder cancers. Cooked carrots are better as they have higher levels of antioxidants.

Some of the other sources of natural vitamins and antioxidants are tea, spinach, Russet potatoes, nuts, red grapes and broccoli. Nuts are one of the best natural antioxidants, and help fight heart disease and cancers. Nuts such as almonds, cashews, pistachios, pecans, walnuts, pine nuts, hazelnuts, macadamia nuts and peanuts contain great amounts of antioxidants.

As per doctors, it is best to eat your fruits and vegetables as these are good for your overall health. Consume nuts for snacks, and avoid sugary fatty food items. As an alternative, you can also take daily pill of antioxidants to keep your body healthy, however doctors and nutritionists recommend getting your daily dose from natural sources.

Sunday, September 13, 2015

A Guide to All Natural Antioxidants

There is always a constant search for best sources of all natural antioxidants, and ways to incorporate them in our daily lives. Antioxidants are extremely important for good health, and natural foods are the best way to get them. These days, markets are flooded with a variety of dietary supplements, but no supplement can beat the antioxidants that are obtained directly from natural foods.

All Natural Antioxidants

It is easy to judge how much antioxidants you can get from a particular fruit or vegetable based on its color. Brighter colors give more useful vitamins, and berries are one of the best sources of antioxidants. Raspberry, blackberry, cranberry, strawberry and blueberry are all natural antioxidants that are high in flavonoids. They successfully neutralize the damage caused by free radicals. Grapefruits, oranges and other citrus fruits are all natural antioxidants, and if you prefer drinking juices, choose freshly squeezed ones.

antioxidants in berries

The foods that have all natural antioxidants don’t have to be tasteless or bland, and you can make delicious deserts and shakes from berries. The antioxidant properties of these fruits is not reduced if you add sugar to them, however, adding cream, milk or other milk product does affect them. While preparing berry deserts, keep in mind that dairy products minimize the effects of natural antioxidants.

Fruits and vegetables are all natural antioxidants, but these are not the only sources. Green tea is a good source of flavonoids, so if you love tea, choose the green variety. Coffee is yet another unusual all natural antioxidant, but must be taken without milk to get full benefits. Dark chocolates are also good sources of antioxidants, and bring great benefits to health if eaten in moderation.
When trying to include all natural antioxidants in your daily diet, choose fruits over other junk snacks. Dry fruits are also good all natural antioxidants, and prunes and dates are best natural antioxidants. But, if you are trying to lose weight, be careful, as these are high is sugar as well.

Garnishing your dishes with coriander, dill and parsley is also beneficial as these are excellent all natural antioxidants. Most of the spices are also high in antioxidants, and also give rich flavor to the food. Stir fry your vegetables so that their antioxidants are preserved. Heat destroys most vitamins, hence less cooking is always better.
All natural antioxidants bring many health benefits, and regular consumption of foods high in oxidants works as cancer prevention as well. Make these foods a regular part of your diet, and if it is not possible for you, take the antioxidant pills.

Friday, September 11, 2015

Antioxidant Supplement

Antioxidant Supplement Can Help Maintain Healthy Systems

Many years ago, it was determined that the oxidation process was damaging to many metals and agents were developed to help halt this process. Continuing research of the human body has shown that a similar action occurs in all living animals and the process can be damaging to cells, organs and tissue. The use of an antioxidant supplement has shown to remove the free radicals that steal electrons from other atoms in the body, causing the degeneration of the affected organ.

Another way to look at the importance of any antioxidant supplement is to view it as a rust inhibitor. With bare metal, two things are required for the oxidation process to being; oxygen and water. Anyone who has ever left unprotected metal outside has seen the affect of the oxidation process in the form of rust. The grill cover that protects it from the rain or an extra coat of protective paint on metals are the antioxidant supplement the metals need to protect the metal from the effects of the weather.

In the body, the antioxidant supplement helps control the bits of rust, more accurately free radicals, that break off from the chemical reactions that naturally occur in the body. These free radicals, so-called because they float around in the system drawing electrons from other cells, damaging them as a consequence. Antioxidants are charged with the task of scouring the body and gathering up all the free radicals before they can cause harm to other cells.

antioxidant supplements

Complex Process May Require Some Outside Help

While the body produces many of its own antioxidants, there is a growing understanding that the body might require some outside help in rounding up all the free radicals loose in the system. An antioxidant supplement is designed to lend a hand to the natural process and in many instances is a necessary part of a healthy body.

Where To Get Antioxidant Supplement?

There are numerous sources available for antioxidant supplements including in foods, medications or even in an antioxidant drink. Green tea is alleged to contain a natural form of antioxidants and is one of the most commonly used antioxidant supplement. As more people pay more attention to the little things they can do to support their health, the use of these products continue to increase.

Keeping the system healthy and fighting off the infestation of free radicals is the job of the body’s natural systems. However, there may be times when the number of free radicals exceeds what the body can collect on its own and by using an antioxidant supplement the system can get a little needed help.

Wednesday, September 9, 2015

Antioxidant Drink

Antioxidant Drink Makes Surprising, Questionable Claims

It would seem as though nearly everyone is jumping on the antioxidant bandwagon these days with supplements galore hitting the market. Almost every week it seems like a new product claiming numerous health benefits are being introduced, to add antioxidants to everyone’s system. From pills and powders to a new antioxidant drink, there are many new ways to rid the system of free radicals, shown to be a nuisance to good health. While there is little doubt in the medical field that antioxidants are a necessary part of overall good health, there may be some questions about some of the claims being made by marketers.

Using the theory that unrestrained free radicals can cause so many different health dilemmas, one of the new antioxidant drinks hints that it can slow the aging process, save hair and promote healthy hair. People have to be genuinely skeptical of the promises being made by many of the products, using common sense in determining if an antioxidant drink can really do all of the miraculous things it claims it can do.

Antioxidant Drink Products

There are many worthwhile products on the market that actually provide the help people are clamoring to receive from their antioxidant drink. When looking for one to answer the need for the removal of free radicals, people should consider the advice of the medical field and not the promises made by marketing companies. With all the hype surrounding the need for antioxidant supplements, the real story may get lost somewhere in the middle of the maelstrom.

healthy drinks

Staying In Front Of Free Radical Reign

Free radicals are produced naturally in the human body due to chemical changes in cells and organs. As they drift through the system they can attract electrons from healthy cells leaving them not as healthy. Supplements available in an antioxidant drink can attract these free radicals and help remove them from the system before they can do irrepairable harm.

Nearly every antioxidant drink on the market claims to have found the antioxidant formula the combines the best nature has to offer in the fight against free radicals while maintaining a pleasant tasting product. While some companies claim to use only the essential portions of plants in their product, others claim that using the entire plant, including the outer layers, provides a more effective antioxidant drink. It will up to the individual to conduct the research needed to determine which antioxidant drink on the market will better meet their needs at a price they can fit into their budget.

Monday, September 7, 2015

Antioxidant Diet

Eating a Rich Antioxidant Diet for Good Looks

Have you tried every potion out there that claims to give you younger looking skin with no success? There could be a cheaper way to achieve youthful beauty. You could simply start eating an apple a day the way your mother always told you to. Eating an antioxidant diet with antioxidant dietary supplement is a good way to help you look younger and feel better.

Not only will you start looking better but you will have better health on the inside. As everyone knows health starts from the inside, topical creams will not do as much as foods that make you healthier from the inside.

What are Antioxidants And Antioxidant Dietary Supplement?

You might want to know what antioxidants and antioxidant dietary supplement are. They are compounds that will help to cancel out or balance the unhealthy environments that we live in today. It doesn’t matter if you don’t smoke and run three miles a day, everyone is exposed to pollution, sunlight, and second hand smoke at some point.

antioxidants diet
There’s no way that you can completely hide from the effects of pollution, sunlight, or second hand smoke. You can limit the time you spend in the sun and avoid going to smoky places but pollution is everywhere and hard to avoid. Your body is exposed to free radicals when you are exposed to these three things.

Detoxifying your body is the only way to get rid of free radicals. The best way to do this is to have an antioxidant diet. An antioxidant diet is simply a diet that is rich with antioxidant foods. You can even take an antioxidant dietary supplement to help you filter out all the toxins you absorb in the course of a day.

You can start your antioxidant diet by color coding your food. Look for foods with distinctive colors, red tomatoes and cherries, bright yellow corn and mangoes, and deep blue blueberries are all good things to have in an antioxidant diet. Another way to find antioxidants in food is to look at the nutritional content of your food.

If the food you are eating is rich in Vitamin C, A, and E then you are getting plenty of antioxidants. Besides providing you with protection against age related diseases these foods are good for your overall health. Try to minimize cooking the foods in your antioxidant diet. Tomatoes have more antioxidants when raw than when you cook them. If possible try to buy organic so that your antioxidant diet food has no chemical traces in it.

Saturday, September 5, 2015

The Effects of Vitamin D Deficiency Thyroid Issues

If you have a vitamin D deficiency thyroid problem, you need to take it seriously. You can’t just eat your vitamins, drink some water, and hope that the condition will go away. If you ignore this condition you could become incredibly ill. This illness could then result in some serious side effects that can make it not only difficult to go into work but to get out of your bed. Folks with vitamin D deficiency thyroid issues often feel isolated. The following are some of the most common effects of a vitamin D deficiency.

Fatigue Is Most Common Vitamin D Deficiency Thyroid

One of the most common symptoms of vitamin D deficiency is fatigue. This doesn’t mean that you need to drink a cup of coffee or sleep more. If you have a vitamin D deficiency thyroid issue, you could sleep for twenty-four hours and drink a pot of coffee and still feel as if you could not brush your teeth or drive to work. Fatigue can be incredibly debilitating: folks may not even feel as if they have the energy to get out of bed or make themselves some food. Many people describe having a vitamin D deficiency thyroid issue’s effects as being a lot like swimming against a strong current: no matter what they do, they can’t seem to make progress. Folks often will say that it feels as if they have been hit over the head or as if they have weights tied to their body.

Weight Loss Is Common Of Effects Of Vitamin D Deficiency Thyroid

One of the most common effects of a vitamin D deficiency on the thyroid is that you will lose your appetite. Additionally, folks with this condition will also lose weight. This doesn’t mean you should use a vitamin D deficiency thyroid condition as a diet. This is a very serious condition: if you’re thyroid isn’t working right, your body won’t be able to absorb or deal with food. This is incredibly difficult because it can lead to some serious kidney and liver disorders and can even make a person unable to work or leave bed.

Digestion Is Another Vitamin D Deficiency Thyroid Problem

If you have a vitamin D deficiency thyroid problem, you could end up with some uncomfortable and often embarrassing side effects. For example, you may suffer from near-chronic or consistent constipation and diarrhea. Not only are these conditions embarrassing – who wants to tell a person they popped in their pants! – but they can also be incredibly painful and time-consuming. These conditions occur because the body can not properly digest food and nutrients. Thus, the body responds with the aforementioned symptoms.

vitamin d sources

Thursday, September 3, 2015

How to Make Homemade Acne Treatments

homemade acne treatments
There are different ways of making homemade acne treatments. Most of them are very asy to prepare, with the ingredients readily available at stores near you. Homemade acne treatments are much safer because they don't have side effects. Many of the homemade acne treatments are water based, which also helps in promoting good and healthy skin.

Acne is caused by the build-up of oil and dirt. Bacteria on the skin make the condition worse. Here are some homemade acne treatments that can helpful you easily treat acne right from the comforts of your home:

1. Baking Soda Paste This is one of the most common homemade treatments for acne. Baking soda paste can be applied directly to the affected areas. It has the ability to reduce redness and itchiness.

2. Oatmeal Oatmeal induces a healthy diet. But it can also be made into a facial mask to treat acne. Make a thick oatmeal paste by adding water into it. Apply it on your face and let it stand for 10 to 20 minutes before washing it off completely.

3. Apple and Honey Apple and honey is an efficient facial mask for those who have oily skin. Just grate an apple and make a fine pulp. Put 4 tablespoons of honey. Apply it on the face and leave for 10 minutes. Rinse off.

4. Egg White and Witch Hazel This combination is also perfect for those who have oily skin coupled with acne problems. Beat an egg white until stiff. Add a few drops of witch hazel and lemon juice. Apply all over the face and leave it there for 15 minutes. Rinse with warm water.

5. Tomatoes Mash ripe tomatoes then drain the juice with a paper towel. Pat the pieces of tomatoes onto face while lying back. Leave for 15 to 20 minutes. This can treat and prevent acne. It is especially effective for people with oily skin.

Though these homemade acne treatments are available easily. It is better to consult with your doctor to avoid any side effects that may be caused.

Find more information about acne by exploring our site here!

Tuesday, September 1, 2015

How to Manage Acne During Pregnancy

Acne during pregnancy is very common. This is because the hormone level of an expecting mother gets very elevated. During this stage the skin is prone to breakouts, coupled with irritable feeling and discomfort. For some women, the presence of acne lowers their self-esteem even more. And so they try to look for the best medicine to treat acne the fastest and easiest way, without even consulting a doctor. This is a very dangerous decision, as pregnant mothers should never take anything without clearing it with their doctors first.

Treating acne during pregnancy requires cautious medication. However, there are medicines for acne that should be avoided or at least should be taken with doctor's prescription. Examples would be Accutane, Tetracycline, and Retin-A. If you use these medicines without going through the necessary precautions, they may harm you and your baby.

pregnant women acne

It is much safer for pregnant women not to take any medicines at all. Studies show that 25 to 35% of babies born by women who use Accutane develop birth defects. Such defects include heart failure, craniofacial problems, and central nervous system concerns.

Retin-A maybe one of the best acne ointments, but pregnant women should avoid using it. Although it is a topical ointment, 10% of its active ingredients run through the blood stream, with others crossing down to the placenta. The advice of your doctor's should be strictly followed before applying the ointment.

Tetracycline is an oral antibiotic that is used to treat respiratory infections as well as acne. Avoid tetracycline medicines during pregnancy. Taking them may lead to bone growth problems and teeth discoloration on your baby.

Though there are medicines that are available over-the-counter. The Benzoyl peroxide contains ingredients that are considered safe to treat acne during pregnancy. However, to manage acne during pregnancy, it is best to consult with your doctor before using it. Self-medication is never a good practice for pregnant women.

Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.