Horseradish and Its Benefits

This leafy green vegetable originated from India and is now locally available in various countries and tropical regions. Rich in Vitamins A, C, and iron, it also has three times more potassium than bananas and four times more calcium than milk.

Consumption of horseradish promotes good eyesight, helps digestion, and can prevent the onset of chronic ailments such as arthritis. It also helps manage sugar levels to prevent diabetes, and can effectively control blood pressure.

Spinach – Not Just a Fictitious Super-Strength Source

Spinach is not just for Popeye. This leafy veggie is loaded with benefits for the body like Vitamins A, K, C, B2 and B6. It also contains flavanoids, which can prevent heart disease, osteoporosis, and colon cancer.

Broccoli – An All-time Fave

This veggie is a star in various recipes and menus for good reason. It contains anti-cancer nutrients, and is high in folic acid, which makes it a must in any pregnant woman’s diet. It is also rich in calcium and Vitamin C, and can help prevent ulcer, arthritis and heart disease. However, fit trainers and health practitioners warn that too much consumption could alleviate uric acid levels so make sure to take it only in moderation.

While there is much reason to concentrate on including these veggies in our diet, it does not mean that you should be excluding the rest. It is best to maintain a well-balanced diet at all times, and that includes having enough servings of nutritious choices for a healthier you.

Look for the Certificate

It is important that your trainer should have qualifications from a reputable organization. They should go through rigorous examinations so that they are fully aware of their fundamentals of physical fitness. It would be suspicious to trust your trainer if he or she is just a fit person. You could faint while in the gym. If the fitness instructor knows cardiopulmonary resuscitation or some first aid basics, consider that a check on your list.

Mentoring

A good fitness instructor teaches you the proper form. If he or she is able to demonstrate it to you as well as correct you, then you may be on the right track. While there is nothing wrong with them getting friendly and getting to know their clients on a personal level, these should not impair the quality of their training in the gym. Of course, after-hours conversation is a different matter altogether.

Motivation

Apart from mentoring, your physical fitness instruction should be the shining example of a fit person. They are not just there to show off their close-to-perfect physique. They should be hands-on in anything you do, and guide you properly for you to achieve your personal goals. If you do not know the basics of fitness, they are there to coach you and help you. Let’s face it; some people have no idea what to do in a gym while others have been going to the gym for most of their lives. All fitness instructors must interview their client properly so that they can put their coaching in context.

The answer to your woes is exercise and physical activity. It need not be rigorous routines or back-breaking weight training. You can still lose weight and get that voluptuous figure in no time at all with the right summer cardio exercises.

Summer Cardio: Classic Examples

Just some of the classic summer cardio you can indulge this summer include swimming, jogging, hiking, running and cycling.  Fitness trainers agree that it will not only help you lose stubborn fat, but it will also enable you to enjoy the outdoors and the scenery. These are also great at strengthening the cardiovascular system and promoting over-all wellness.

However, there is one great danger that can hinder you from fully relishing the thrill of cardio exercises and that is the scorching, summer heat.  It can put a strain in your fitness routines and can put your life in danger. Too much exposure to the summer sun can lead to heat exhaustion.

Heat Exhaustion: What It Is and How It Can Be Prevented

Heat exhaustion means being exposed to the sun’s heat in an extreme manner. Our bodies can only tolerate a certain degree of heat and when it becomes just too much to handle, you end up feeling faint and dizzy. Other signs of heat exhaustion include paleness, rapid pulse, and disorientation.

Needless to say, this can be prevented if you know how to protect yourself. First, never forget your sunblock lotion and water bottle. Keep yourself hydrated while doing cardio exercises. Second, invest in clothing made of polypropylene. This is highly recommended by fit trainers because it is made from self-cooling material with small channels that draw away body moisture into its outer layer.

Most important of all, seek out a shaded area and take a break from exercise if you feel weak. It is also wise to exercise in the early morning or just around sunset.

Proteins and Fiber
In general, foods rich in protein and fiber are the best when it comes to burning fat. Your body uses a lot more energy to digest protein; so include beans, eggs, whole grains, and oatmeal in your daily diet as much as possible. Eggs also contain Vitamin B-12, which helps your body to break down fat. Lentils, on the other hand, are not only high in protein but also in soluble fiber, helping to stabilize blood sugar levels.

Apples
The compound pectin, present in apples, restricts human cells from absorbing too much fat. It also promotes water absorption, which aids in releasing fat deposits. Apples also contain antioxidants, which are known to prevent metabolic syndrome, a health complication characterized by excess fat in the belly.

Vitamin C-rich Fruits
Oranges, grapefruit, tangerines, limes, and lemons, as well as guavas, papayas, and tomatoes, do not only contain Vitamin C and fiber; they also have fat-burning properties. Vitamin C enables the body to process fat quicker, and it also stimulates carnitine, an amino acid that boosts your body’s capacity to burn fat.

Chilies
Foods that contain chili peppers or cayenne are considered fat burners because they have capsaicin, a compound which enhances metabolism. Capsaicin is also thermogenic, meaning it causes your body to burn more calories for about 20-30 minutes after you consume them.

Dairy Products
Calcium found in dairy products like milk, yogurt, and cheese encourages weight loss by breaking down fat more quickly. According to doctors and fit trainers, you can even double the rate of your weight loss by indulging in a calcium-rich diet. But don’t be too quick to reach for calcium supplements; eating 2-3 servings of dairy products daily is still more effective.

Increased Cardio Conditioning
According to many fitness trainers, water aerobics has been proven to be more advantageous in terms of cardio conditioning — it keeps your heart rate at a lower level compared to running or biking. Also, the “cooling” quotient of being almost submerged in water is a major plus — water activities are quite refreshing and lift the mood almost instantly. It also keeps your body temperature constant during your workout.

Tone and Endurance
Water’s higher density allows for enhanced resistance; thus, it improves your endurance and develops stronger, better-toned muscles. Also, if you exercise in water, you get significant results more quickly than if you exercise on land.

Support and Buoyancy
Personal trainers and fitness experts agree that one of water aerobics’ major benefits is that it provides support and buoyancy for your body. This makes your muscles, bones, and joints less susceptible to injury. Chest-high water can support up to 80% of your weight; thus, your body experiences less strain while exercising.

Enhanced Flexibility
When you’re moving in water, there’s lesser gravitational pull – this allows for better flexibility. Since there is broader range of motion, you can move your joints more easily. This is one of the reasons why water aerobics is highly recommended for older people – it doesn’t cause any joint pain, so elders can exercise without being anxious of feeling arthritic pains.

Fidget
Did you know that by fidgeting while watching your favorite shows, you can burn up to 350 more calories daily? The simple idea behind this is that if your body’s in motion, it burns calories.

Cardio on the Spot
During commercial breaks, stand up and jog in place. You can even continue doing this while the show is going on so you get a longer cardio workout. You can also do a few sets of jumping jacks or jump rope for a bit to get your heart pumping.

Stretch and Tone
Even when you’re sitting down, you can do a few stretching and toning routines to condition your body. Lift weights to strengthen your arms and upper body; execute crunches and sit-ups to firm up your tummy; and stretch your limbs to increase flexibility.

Hop Onto the Gear
Is your home exercise equipment gathering dust in the living room corner? Now’s the time to put them to good use! While watching your favorite show, go on an evenly-paced jog on the treadmill, or pedal for a couple of minutes on the stationary bike.

Use an Exercise Ball
Instead of lounging on a couch, sit on an exercise ball. Since this targets major muscle groups, you can instantly strengthen your core and improve your balance while glued on the TV screen.

Dance with the Stars
If you love watching dance shows or tuning into music video channels, do your body a favor by getting up and getting on with the groove. According to personal trainers, dancing is a great form of cardio – and it’s a lot of fun, too! You can try mimicking the moves you see on TV, or you can just let loose and make up your own routine.

Dumbbell Rows
Begin by balancing on one leg while holding a dumbbell in each hand. Bend forward at a 45-degree angle, then pull up the dumbbells toward your waistline. Extend your arms back down, and do this for 10 reps.

Superman Pushups
Start the exercise in a plank position (the normal starting pose for pushups). Hold that position, but raise your right arm and your left leg off the ground. Hold this lift for about one to two seconds, and then return to the starting plank position. Repeat the exercise with your other arm and leg. Perform this as slowly as possible, and for better balance, always try to contract your abs and glutes. Do this for 10 reps.

Lateral Squats
Stand upright with your feet apart (shoulder-width is good). Step to the right using your right foot, and go into a squat. Then, return to the original standing pose, but now step to the left using your left foot, and do the same thing: go into a squat. Do these quickly so that your heart rate goes up to at least 85% of your maximum level when you’re done with the exercise. Do 20 reps of this (20 in total, meaning 10 reps for each side).

So what’s the next best option? Buy portable exercise equipment. This way, you can work out anytime, anywhere at your convenience. Here are some of best ones that you should consider buying, according to a number of fitness experts.

Exercise Bands
These come in varying resistances, and you can increase the resistance as you master your exercise routine. This is a great advantage when strength-training, and can even be used together with free weights.

Stability Ball
They’re not just for strength training; stability balls can also be used for stretching exercises, and for “core-body” workouts such as push-ups and abdominal exercises. When combined properly with exercise bands, you can come up with a total body workout. In addition, a stability ball can be deflated to fit into a suitcase for easy storage.

Jump Rope
Try spending just a minute using a jump rope — and you’ll soon find out why this relatively simple item effectively provides all the cardio workout you’ll ever need. Fitness trainers advise constructing a circuit-training regimen, then doing jump ropes in between sets. This is guaranteed to burn calories quicker!

Workout DVDs
After a while, you’ll most likely get bored of the above, and will need to vary your routine in order to maintain interest. Remember that keeping your motivation high is already half the battle. Exercise DVDs are a cheap way to learn novel moves and still remain focused on fitness.

Use Your Surroundings!
Find ways to use the things around you to aid in your workout. For instance, a coffee table at home or at some hotel room can serve as an ideal place to do dips. Going up and down stairs gives you an effective cardio workout. Park benches can be used for “assisted” push-ups, or for stepping up and down to work out your glutes. Monkey bars at a children’s playground can be used for chin-ups. All you need is a touch of resourcefulness and some creativity.

Anti-Aging Benefits
Free radicals are compounds linked to cardiovascular disease, cancer, and other medical conditions associated with the aging process, like Alzheimer’s and Parkinson’s. Since antioxidants inhibit these compounds, they effectively have an anti-aging effect on the body. Evidently the human body produces fewer antioxidants as we age; and as a result, chemical waste caused by incomplete cellular-repair processes, as well as cell damage itself, accumulates in your body, speeding up the aging process. Scientists, doctors, and even diet experts and personal trainers now say that augmenting one’s daily diet with antioxidants drastically slows down aging.

Immunizing Benefits
For your immune system to function properly, antioxidants are required as well. Free-radicals in the immune system need to be kept at a certain level — and this is accomplished primarily by antioxidants. You can experience maximum health benefits when you have a proper balance between free radicals and antioxidants in your body’s cells. If there is imbalance, the result is a weakened immune system.

Cataract-Reducing Benefits
One of the causes of cataracts is protein oxidation within the human eye. Recent studies have proven that if your diet contains healthy doses of antioxidants like beta-carotene and Vitamins C and E, the lens clouding in your eyes may be significantly prevented.

Where Are They Found?
Antioxidants, according to dietitians, health experts, and even fit trainers, are naturally present in fruits and vegetables. Here are some of the more important antioxidants, and where they may be commonly found:

** Vitamin E — Nuts, whole grains, vegetable oils, peanut butter, wheat germ.

** Beta-Carotene — Green leafy vegetables (like broccoli and spinach), squash, sweet potatoes, carrots, tomatoes, and cantaloupe.

** Vitamin C — citrus fruits, spinach, cabbage, mango, papaya, tomatoes, berries, potatoes.

** Selenium — Brazil nuts, seafood, eggs, meat, poultry, whole grains.

High-Calorie Foods

People have been consuming more and more calories for the last decade or so. This can be attributed to the rise of fast food joints serving fat-laden meals, and junk foods invading shelves in the supermarkets. Aside from that, a lot of not-so-healthy food products are being created as cheap alternatives to traditional ingredients. Too much indulgence in such foods can definitely lead to obesity.

Enormous Servings

Aside from promoting foods that are chock-full of calories, fast foods are also guilty of fueling the “supersize” phenomenon, leading consumers to believe that they get more than what they pay for. According to fitness experts, this kind of marketing tactic is paving the way for kids and adults to eat more (and tack on the pounds).

Technology as Culprit

Now more than ever, children spend more time in front of the computer or television, amounting to an average of 2 hours a day. Some kids are left unattended by their parents, which can increase their usage of electronic gadgets to more than 5 hours everyday. Thus, they are more likely to be overweight due to the absence of physical activity in their lifestyles.

Possible Effects of Excessive Weight in Children

There are a few good reasons why parents should be concerned if their kids are putting on too much weight. For one, obesity can lead to eating disorders like anorexia nervosa and bulimia. Overweight children are also more prone to depression and substance abuse. In the long run, they can develop high blood pressure, increased cholesterol levels, bone problems, poor stamina, sleep disorders, and diseases of the liver and gall bladder.

To protect your kids from overeating and other poor eating habits, consult a pediatrician for medical guidance. Then, you can seek the help of personal trainers who have experience in working with obese children.