Yoga pose - Downward Facing Dog

Benefit of doing downward facing dog (Adho Mukha Svanasana)

Downward facing dog deeply stretches the back, opens the chest, and builds upper body strength. This posture stimulates the brain and nervous system, improving memory, concentration, hearing and eyesight. This is one of the most widely recognized poses in yoga practice.

It looks easy, but it really isn't and a lot of hard work needs to put in it to achieve a perfect form of downdog. Simply try this at home, you'll be amazed of how your body feels after.

An Introduction to Restorative Yoga

This is a gentle, therapeutic style of Yoga that uses props to support the body to deepen the benefits of the poses. It is a soothing and nurturing practice that promotes the effects of conscious relaxation.

In general, restorative poses are for those times when you feel weak, fatigued, or stressed from your daily activities. They are especially beneficial for the times before, during, and after major life events: death of a loved one, change of job or residence, marriage, divorce, major holidays, and vacations. In addition, you can practice the poses when ill, or recovering from illness or injury.

SPECIAL POST: Solar UFO

I know this is not related to fitness health tips. But I think it's something that I wanted to share with my readers.

NASA has been reporting there are giant UFOs (see pic above) showing up on their ultraviolet (invisible light) solar cameras may be try to work with the sun's energy. As if they're going in and out and orbiting around the sun, exchanging energy.

2012 is near! Looking forward to any changes that might bring.

Why Interval Training is preferred?

Some studies have found that brief intervals of high intensity training are more effective at maintaining muscle and building their capacity for lactic acid oxidation. Lactic acid builds up as muscles undergo intense strain. You may recognize this as the burning sensation you might sometimes feel as you’re trying to lift that last rep or trying to sprint the last 100m of a good jog. During the recovery from bout of the high intensity, lactic acid is broken down. This process uses energy from carbohydrate storage or fat.

Interval training may be better than a moderate intensity run for losing fat and getting lean. So next time you’re heading out for your weekly (or monthly or whenever you can get yourself off the couch) run, perhaps head down to the track instead and run 5 or 6 400m sprints, each followed by 2 minutes of rest. It may take less time than a 10k jog, but it may be just as effective.

Almond Milk vs Rice Milk vs Coconut Milk

As the name implies, Almond Milk is derived from milk of almonds and is big on taste, light on calories. Almonds may be one of the healthiest nuts you can eat. In fact, they are often noted for their heart-healthy benefits because about 70% of almonds is monounsaturated fat. They are also a good source of protein and fiber. Almonds are known to be rich in minerals, other advantages to almond milk include its lack of cholesterol and the fact it doesn't cause lactose problems.

Rice milk is made from processed short-grain brown rice and may be one of the best non-allergic milks as more people tend to be more allergic to soy or almond

milks. rice milk has no protein and there is little fat in rice milk.

Coconut milk contains calcium, potassium, chloride, vitamin A and E. Coconut milk helps to reduce blood pressure, blood sugar and improve bone and dental health. it’s a dairy free alternat

ive to milk products. Coconut milk contains lauric acid that has anti-bacterial, anti-microbial, anti-fungal and anti-viral properties. As such, coconut

milk can help to strengthen the immune system by getting rid of stomach bacteria, the flu, colds, sore throat and a range of illnesses. There are several kinds of antioxidants found in coconut milk. Antioxidants help the body to scavenge dangerous free radicals that can degenerate the cells of the body. Therefore, coconut milk can help to prevent cancers of the body.

Pomegranate - Super Fruit with Rich Antioxidant

What are pomegranates good for? Researchers report that they are rich in antioxidants that can keep bad LDL cholesterol from oxidizing (American Journal of Clinical Nutrition, May 2000). This degradation of LDL seems to be an initial step in the development of atherosclerosis. In addition, pomegranate juice, like aspirin, can help keep blood platelets from clumping together to form unwanted clots.

Pomegranate juice tested higher in overall phenolic content and antioxidant activity than red wine, concord grape, blueberry and orange juices, a study found by Dr David Heber of the David Geffen School of Medicine at UCLA said pomegranate juice ranked higher than other beverages that have recently found touted as containing superior levels of antioxidants such as acai juice and white and green teas. The antioxidant potency composite index of pomegranate juice was at least 20 percent greater than any other beverages included in the study.

Get Gorgeous! Circus smell can help!

A whiff of citrus is an ideal wake me up. Don't believe? Read up..

"It stimulates the area of the brain that makes us feel alert." says Alan Hirsch, M.D. ,the neurological director of the Smell and Taste Treatment Research Foundation in Chicago. For a jolt without the jitters, mist your body with grapefruit, tangerine or orange essential oils. You'll be perky for hours.

Spirulina - Main Superfood Ingredient

There are many spirulina health benefits that make it a very popular health food.

Spirulina (Arthrospira platensis) is a blue-green edible algae. It is a natural whole food that has nourished people in many countries around the world for centuries. It was consumed by the Aztecs over five centuries ago.

Spirulina health benefits have been demonstrated over a long history of safe human consumption and this super green food is considered one of the world's healthiest foods because it contains a powerful combination of nutrients.

Although spirulina has been eaten by people for centuries, it was only approximately 30 years ago that scientists rediscovered this amazing superfood and have since produced hundreds of scientific studies about spirulina health benefits.

Why have spirulina heath benefits been the subject of such intense research? Because spirulina can be economically cultivated all over the globe and contains more nutrition per acre than any other grain, herb or food that is grown! This is why it is called a super food. It is an amazing health food that could actually help end world hunger and malnutrition.

Spirulina Health Benefits

Spirulina is safe for both people and animals and provides excellent whole-body nourishment. It is more than 60% protein and is 95% digestible.

Spirulina health benefits include the antioxidant support of beta-carotene, gamma linolenic acid, known for helping to promote joint health, as well as proteins, amino acids, iron, magnesium, and other minerals, vitamin B-12 and B complex and other essential vitamins, the essential fatty acid GLA (gamma-linolenic acid), and the cleansing and detoxifying power of chlorophyll, among other benefits.

Most people consume too many acidic foods, such as coffee, soda, alcohol, sugar and meat. Spirulina is an alkaline food that can help balance your body toward more healthful alkalinity.

Another spirulina health benefit is how it can help alleviate sinus allergies. In fact, a doctor and researcher wrote in the Journal of Medicinal Food about a medical study that demonstrated this benefit. The doctor noted "This is the first time that a nutraceutical has been shown to have beneficial effects on the machinery that causes human allergies." Journal of Medicinal Food8(1):27-30, 2005.

Easy to digest, spirulina provides energy and stamina for work and play, and can benefit children, pregnant and nursing mothers, adults with poor eating habits, people who are fasting or dieting, athletes, senior citizens, ill people who need more nourishment, and anyone who wants to increase their resistance to disease.

In fact, most people would benefit from adding a good source of spirulina to their daily diet. A measure of the powder mixed in fruit or vegetable juice or smoothies or a number of tablets of spirulina taken every day can support many spirulina health benefits.

The tablets can be taken anytime at home, work, or on the road. The powder can be added to a smoothie for breakfast, for a mid-morning or mid-afternoon pickup, or before dinner so you will eat less if you are watching your weight.

Are There any Spirulina Side Effects?

Spirulina is a food and has a long history of safe use. However there is a wide range in quality, because spirulina is cultivated in many countries. Some algae harvested from polluted lakes and waterways might be contaminated. Buy from a trusted source.

Today, most spirulina is being safely and scientifically cultivated in pure waters at specially designed aquatic farms. Some of the best quality product is grown in the pristine clean waters of Hawaii which is why Hawaiian spirulina is famous for its reputed spirulina health benefits.

Tips on How to Choose / Buy

Spirulina is now available in 70 countries and can be purchased from most health food outlets as well as through the internet. But before you buy, check the label or the source to see where it was grown and if the cultivation was controlled for a pure culture.

The EDGE: Train For Your Brain Power

New research presented at the 2009 Alzheimer's Association International Conference on Alzheimer's Disease shows how important consistent exercise is for brain function. A research team from the University of California, San Francisco, followed more than 3,000 people ages 70-79 for seven years. Subjects were placed in one of four categories based on their physical-activity history, consistently sedentary (21%), active but with consistently declining levels of physical activity (26%), active and consistently maintaining the physical activity (12%) and active but with increasing or fluctuating activity levels (41%). The researchers reported that consistently sedentary test subjects had the worst mental skills based on a standard test that measured overall cognitive function, including memory, attention span and problem-solving. Those who were active but with consistently declining levels of physical activity experienced cognitive-decline that was significantly faster than those who had stable, increasing or fluctuating activity levels.

Muscle Building: IRON SOILD

Getting bigger and stronger may be your sole purpose of heading to the gym every day, but of course you're also getting healthier. Finnish researchers examined the effects of 10 weeks of weight training on cardiovascular health in 52 previously sedentary men. Subjects trained 2-3 times per week using a variety of exercises to hit several bodyparts. Not surprisingly, their lower-body strength and lean body mass had improved significantly by the end of the study. What was surprising was that subjects also improved their times to exhaustion on a cycling exercise improved test - an adaptation normally associated strictly with cardiovascular training. In addition, the group showered significant improvements in specific measures of heart rate variation, which can be indicators of heart health

Energy Booster 4: Bison for Meat Lover!

Protein-packed bison (also known as buffalo) is lower in saturated fat - just 1 gram in 3 ounces of a lean cut - and high in omega fats than many cuts of beef. Put to pasture later in life, bison accumulates more iron than cattle and iron produces hemoglobin, which helps transport oxygen to muscles. So if your iron levels are low, your muscles don't get enough oxygen and your energy tank drains quickly. Like beef, bison provides a healthy dose of energizing B vitamins, creatine and zinc.

Tips: How to Lose Belly Fat

Eating a low fat diet with more healthy fruit, healthy whole grains -- and including wine with food – can help shed pounds and belly fat.

• Healthy eating tip # 1: Melons: At fewer than 50 calories a slice, this healthy fruit is one sweet treat you can feel free to indulge in. “Both honeydew and cantaloupe are healthy fruit choices high in potassium,” says Greaves. “This minerial keeps sodium levels in check and beats belly bloat.”
• Healthy eating tip # 2: Wine: A study in the Journal of Clinical Endocrinology & Metabolism found that people who averaged a serving of alcohol a day had slimmer waistlines than their tee-totaling counterparts. “Drinking a small amount of alcohol with a meal may speed up calorie burn,” says Jerry Greenfield, M.D., Ph.D., the study’s author.
• Healthy eating tip # 3: Whole-grain bread: Researchers at Penn State found that dieters who ate at least five servings of healthy whole grains while following a low calorie diet shed 24 percent more abdominal fat than those who averaged the same number of calories but ate refined grains. To up your intake of healthy whole grains, swap your cornflakes for oatmeal.
• Healthy eating tip # 4: Grapefruit: Add zing to your low fat diet with this vitamin C–rich healthy fruit. Research in Public Health Nutrition found that people who consumed the least amount of this nutrient were 131 percent more likely to have larger waists than those who got the most. Other studies suggest that grapefruit can curb the insulin spikes that lead to fat storage.
• Healthy eating tip # 5: Walnuts: Increase omega 3 benefits with walnuts. Research shows that their omega 3 fatty acids lower levels of stress hormones, such as cortisol, that can contribute to fat storage. To get more omega 3 benefits, sprinkle some ground flaxseed on your yogurt.

Energy Booster 3: Honey

The “sweetness of the world”- honey maybe the most popular food ever since the concept of “healthy” became an issue in the nutritionist’s conversation. The best energetic content in a food item is the one provided by honey.

Used as a sweetener for tea and coffee or other hot drinks, or simply consumed as it is, it becomes an energy pill that helps the body regenerate and be more alert. Recently, the honey was introduced in packed cereals, in power bars and in a large variety of energy drinks.

Energy Booster 2: Oats

Oats contain the energizing and stress-lowering B vitamin family, which helps transform carbs into usable energy. Oats are also low on the glycemic index because they have a lot of fiber. That means that your body gets a steady stream of energy, as opposed to a short-term spike, because the carbohydrates gradually flow into your bloodstream.The key here is to look for high-fiber oatmeal, like oat bran. For the best nutrition kick, avoid instant oatmeal and stick with more natural varieties, my favorite are steel cut and groats

Energy Booster: Avocados

Nutritional Value:

1 cup (sliced): 234 calories, 21.5g fat, 12.5 crabs, 10g fiber, 3g protein

Avocados are nutrient-dense and packed with antioxidants, vitamin K (aids in blood clotting), B6 (reduces homocysteine levels - high levels are linked to heart disease), C (healthy for the skin and the immune system) and E (protects cell membranes), as well as folate and potassium (lowers blood pressure). Avocados have 60% more potassium per ounce than bananas, and they are a great source of monounsaturated fat, which studies have shown to reduce serum cholesterol levels when used in place of saturated fats. They also contain oleic acid, which has been shown to reduce the risk of having breast cancer.

So replace your mayonnaise and put a couple of thin slices of avocado in your sandwiches instead, you'll be getting less than half the calories.

Natural Choices to improve muscle performance

What is the best way to nurse muscle after a good work out session? Forget smelly rubs or ice packs, some of the best remedies are found in nature.

Ginger

Even wonder about the powerful and pungent aroma of ginger? It's due to its main active compound, gingerol, which besides being a natural air freshener is also a top-notch anti-inflammatory. Gingerols are believed to neutralize free radicals that can ignite inflammation and help reduce pain caused by muscle aches and joint pain.

Celery

The pale-green stalks are more than just party-platter garnishes. Wild celery contains the compound 3-n-butylphthalide (3nB). Initial studies have suggested celery extract containing 85% 3nB may minimize muscle and joint pain. Because they are rich in potassium and sodium, celery juice is embraced as an ideal post-workout tonic. It replenishes spent electrolytes, tones the vascular system and lowers blood pressure, all of which help support stressed muscle. Celery seeds anti-inflammatory properties also help quell muscle spasms.

Ginseng

There are two commonly used species of ginseng - Asian and American - and both appear to increase the strength and endurance and they help curb the effects of excessive physical stress. A 2005 study in The Journal of Strength and Conditioning Research suggests supplementing with ginseng can encourage muscles to train longer and improve performance. According to California State Polytechnic University, Michael T Liang, it is believed that ginseng's active ingredients, ginsenosides, help the muscle by delaying one's point of exhaustion.

3 things you should know about TUNA

1. Tuna is a fairly generic name for a variety of species of fish. In the United States, any canned "white" tuna must be albacore, while 'light' tuna can include skipjack, tongol, bigeye or yellowfin.

2. A 5-ounce can of solid white albacore tuna contains 160 calories, 22 grams of protein and 8 grams of fat. A 5-ounce can of chunk light tuna contains 100 calories, 22 grams of protein and 1 gram of fat.

3. Most of the fat in albacore tuna is healthy omega-3 fatty acids. Increasing your intake of this type of fat is associated with increased fat-burning and enhanced recovery.

Sip a Hot Drink

From a young age, everyone learns how relaxing it can be to curl up with a cup of hot tea and coca. A lot of people have a strong liking of drinking very hot beverages such as the Japanese and Chinese. But exactly, how hot is too hot?

Several studies have shown there's a strong associations between drinking hot liquids - higher than 65 degrees centigrade - and increased esophageal cancer risk. This finding was published in 2009 issue of the British Medical Journal.

Remember it is not the beverage, it is the temperature.

Dark or White Chocolate? Which one to choose?

Dark chocolate!

Head researcher from Italy's institute of Food and Nutrition, Dr Serafini, teamed up two group of people whom all has just ben diagnosed with mild high blood pressure. Every day for two weeks, they were given 100g of candy bar, half of the patients got dark chocolate and half got white chocolate.

Those who ate dark chocolate had a significant drop in blood pressure (by an average 5 points for systolic - the top reading and an average 2 points for diastolic blood pressure - the bottom reading). Those who ate white chocolate did not, milk protein contains in the white chocolate prevent the absorption of polyphenols, a compound that is very abundant in dark chocolate and are known to lower blood pressure.

One more reason to love dark chocolate, they have over eight times the number of antioxidants as strawberries? Dark chocolate stimulates endorphins and relaxes blood pressure making it the prefect treat for a momentary relaxer!