In a classical city-living day, people have difficulties to spare some time to work out.  They are torn apart between having to look for themselves or to look for their daily duties. Thus, they mostly choose not to spare time exercising.

In order to prevent this situation, a 15-minutes workout includes the daily exercising routines, squashes them and gets them the chance for a healthier heart condition.

Researchers found out that several times a week, it is important to raise the heartbeat about 20-30 minutes. However, for those who have limited time, a 15-minutes increased heartbeat will also affect the heart in a positive way compared to a non-exercised heart.

The exercises contain 5-minutes of cardio, 5-minutes of weights and 5-minutes of stretching. It is highly recommended not to start with weight lifting before increasing the heart beat properly by cardio exercises. So let’s give an example.

The session starts with cardio exercises to increase the heart rate, warm up the body and eventually sweat the body. It is important to sweat, in order to understand the effort is being made and the heart is working during the process.

The exercises that can be done during cardio are jumping a rope, dancing, bouncing on trampoline and practicing power yoga. Or if the routine can be done outdoors, running would be a good cardio exercise with benefits to heart, legs and thighs.

After cardio, weight lifting time comes. The weight exercises enable the balance to be active and engage the muscles in abdomens and back, which can be considered as the core parts of the body.

During these moves, be sure to feel the squeeze feeling of the muscles in order to understand that they work and answer to the moves.

The weight exercises are doing push-ups against the walls, holding a 3-5-pound weight in each hand and do choreography with both arms and legs.

The last exercise which closes the session is stretching. The moves aim to release the tension and increase circulation. Taking these moves as meditation with right breathing techniques will make the relaxing period more efficient.

These exercises include stretching body legs and arms in proper ways. They can be searched through websites or special stretching books and guides.

To be healthy, it is a must to make time for working out the body. For people who do not have enough time to do this, the 15-minutes exercise routine helps to remain fit and aware of their physical state.

So, now it is recommended to stop finding excuses for not exercising and make this 15-minutes daily workout a routine for a healthier being.

Many women use strength training routine working out with resistance, such as weights to tone and slim their muscles.

Without special training and diet, women do not develop the large, bulky muscles so common in men who work out with weights or using resistance training.

Still, women do develop muscle, and because muscle naturally burns more calories than fat, this type of exercise helps keep women fit.

Even though older women may no longer be building new muscle mass, resistance training can help them be stronger.

A recent study compared two small groups of women, some in their 80s, and some in their late teens/early 20s.

Before the study, the older women had smaller thigh muscles than the younger participants, and showed less strength with extending their knees. After the study the older women could lift more weight, showing that their muscles were stronger, even though the size of their muscles did not change.

Muscle loss often happens as we age. Regular exercise not only helps us maintain muscle mass as well as health, regular weight bearing exercise also helps us keep our bones strong and avoid the problems associated with osteoporosis. Older women now have a new option for maintaining their health.

It’s Summer, and the birds are singing. The flowers are blooming, and the entire outdoors has come back to life from a long cold winter. You are a busy woman, working all the time.

Your family and work have been your number one priority during the winter. Maybe you are not feeling as good as you did before, when you did take the time out to exercise.

Now summer has finally come, and you need to exercise, but you are not sure that you have any more time than you did before. For your health, not only physically, but also mentally, you need to adjust your schedule so you will find time to exercise.

Exercising by the Water

Since it is summertime, why not do your exercise routines in the water. You can do your routine by a beautiful lake or on a peaceful shore if you live near the ocean. The slapping of water or waves, as it hits the shore, will give you a tranquil feel while you are performing your exercises like walking or jogging

The lakefront or shoreline will provide a wonderful place for you to take a brisk walk or steady jag. If you cannot make it to the lake or beach during your workweek, because of your busy schedule, you may want to do this routine on a Saturday or your day off. This will give you a chance to unwind from your hectic days.

Small Sessions of Exercise

During the week, when you are rushing back and forth trying to get things done, you may have to do your exercise routine in small sessions.

When you first get up in the morning, if you could take a small amount of time to do just a couple of aerobic exercises outside in your yard, it will help to clear your mind for the day ahead.

Aerobic exercise will be good for your heart, and it will release serotonin in your brain that will help to relieve stress. Try to do this when things are still quiet around your home. Another good time to do a small exercise routine is during your lunch hour.

Go outside at work, and take a brisk walk around your building, taking in the sunshine as you go. This little bit of exercise in the middle of your day will help you to get through the rest of your day.

Escape on Vacation

Take you and your family on a vacation. Family vacations are great for exercise, but exercise that is fun. Make sure you go somewhere that you can do some fun activities, such as swimming, tennis, scuba diving.

Any kind of exercise that will get you outside in the summer weather would be good. You may even be able to stay at a resort that offers a daily exercise regimen.

During the summertime, you will need to make sure that you stay hydrated, no matter what kind of exercises you decide to do.

Common Dandelion

Dandelion is a robustperennial herb used as a medicinal herb internally and externally. It contains iron, vitamin A, vitamin C, magnesium, calcium, potassium and sodium. Those suffering from hepatitis can benefit from dandelion tea. Likewise, the juice extracted from the leaves is helpful for all bone disorders since the leaves contains magnesium. The tea made from the buds, flowers and fresh leaves can be very helpful in cases of urinary disorders. It is also useful in the treatment of warts. The milk from the cut end of dandelion is also useful in the treatment of warts.

Garlic

The Common Garlic is a natural antibiotic that can help prevent wound infections, relax muscle spasm, a diaphoretic, diuretic, stimulant and a expectorant. It is also thought to lessen cholesterol and can control high blood pressure. Garlic syrup is very useful medicine for asthma, coughs, hoarseness and other lungs disorders.

Ginger

Ginger is a seasoning used for cooking as well as medicine. The Chinese have been using this spice for a thousand years to treat problems that includes: diarrhea, abdominal bloating, coughing and rheumatism. Today, ginger root is a good medicine for motion sickness such as: vomiting, sweating and nausea. It has other uses including relieving headaches, arthritis pain, sore throats, fevers from flu and colds and menstrual discomfort.

Lemon

Lemon is rich in vitamin C that can ease the symptoms of colds and flu. It is also an antiseptic that could prevent sepsis and also anti-scorbutic that could assist in cleansing the body of impurities.

Saint-John’s-Wort

St John’s wort is widely use as a herbal treatment for major depression.  It is also use as astringent, resolvent and expectorant. Saint-John worts is a good medicine in easing symptoms of diarrhea, dysentery, in suppression of urine and other illness resulting in yellow skin.

Nettle

Nettle leaves have been used for hundreds of years to treat eczema, allergies, muscles and joints pain, anemia, gout, asthma and constipation. Today, many people use nettle leaves to treat urinary tract infections, tendonitis, for treating sprains and insect bites.

Orange

Orange is a good source of vitamin C, calcium and other minerals such as: sodium, copper, chlorine, potassium and magnesium. Oranges are helpful in controlling nervous tension, insomnia and hysteria. Rich in Vitamin C, oranges are recommended to prevent common cold, influenza and chronic dyspepsia. It is also valuable in the prevention of bone and teeth related diseases. Also, orange peels are used in the treatment of acne and pimples.

Celery

Celery is an effective and strong diuretic, the seeds have excellent cleansing properties that is beneficial in treating nervousness, anxiety, insomnia and arthritis. Also, celery is helpful in preventing bronchitis, asthma, and rheumatism. The juice from the seeds has been proven to reduce blood pressure.

Tea Tree

Tea tree oil can be used as an antiseptic and a disinfectant.  It is beneficial in treating skin disorders including insect bites, acne, athlete’s foot, cold sores, diaper rash, dandruff, toenail fungus, scabies, burns and cuts.

Common Hawthorn

A generally spreading shrub  native to Europe, Africa, and Asia, common hawthorn is good for the heart because it helps in increasing blood flow and is also a good antioxidant.

We’ve all been there–those dreaded tossing and turning, sleepless nights that have us looking at the clock every five minutes thinking, “If I fall asleep now, I’ll get at least 4 hours.” Well, fret no longer. Below are some common sleep myths debunked, and suggestions for how you can turn your anxiety-ridden nights into peaceful Z’s.

1. Eight is the magic number.
Fact: There’s nothing special about that exact number, it’s just an average. “Everyone has different sleep needs, and you’ll know you’re getting enough when you don’t feel like nodding off in a boring situation in the afternoon,” says New York University psychologist Joyce Walsleben, Ph.D., co-author of A Woman’s Guide to Sleep.

How to beat it: Listen to your body. If you’re constantly reaching for snacks or need an afternoon caffeine jolt–go to bed earlier. Your body is craving other ways to stay alert via sugar and caffeine. As an added bonus, you’ll be amazed at the weight lost when you start getting the proper amount of rest. In fact, according to a Harvard Nurses’ Health Study, women who slept five hours or less a night were a third more likely to gain 33 pounds or more over 16 years than women who slept seven hours.

2. You can make up for lost sleep on weekends.
Fact: Sleep binging on the weekend and forgoing sleep during the week upsets your circadian rhythms and make it more difficult to get into a deep sleep state. So instead of making up for the past sleepless week, you set yourself up to fail for the week to come. “The body loves consistency,” says Donna Arand, Ph.D., spokeswoman for the American Academy of Sleep Medicine.

How to beat it: Try and wake up and go to bed at the same time every day–even on weekends. Like everything else in life, the key here is balance. A couple hours difference probably won’t make a huge impact, but don’t sleep in until the afternoon.

3. Some peoples’ bodies only need a few hours of sleep.
Fact: Despite the legendary stories we’ve all heard about Di Vinci only sleeping four hours a night, too little sleep is bad for your health and your happiness. It can impair performance, judgment, the ability to take in new information, weaken your immune system, and can contribute to weight gain.

How to beat it: If you don’t feel drowsy within 20 minutes of lying down, get up and do something that is not too active until you feel sleepy. Then try going back to bed. Avoid caffeine, nicotine, and alcohol after 8 p.m. on weekends and 6 p.m. on weekdays.

4. You need to be on medication if you have chronic insomnia.
Fact: Sleeping medication is designed to be used solely for short term sleep disorders such as travel adjustment or a stressful incident. People who suffer from insomnia benefit more greatly through behavioral changes and cognitive therapy, such as learning better sleeping habits.

How to beat it: Look into Cognitive Behavior Therapy (CBT). “People think there’s something wrong with them if they wake up in the middle of the night, so when it happens, they look at the clock and start to worry, which prevents them from getting back to sleep,” says CBT therapist Dan Walsleben in a recent MSNBC article. “A therapist would explain that sleep is made up of both deep and light phases, and it can be perfectly normal to awaken every 90 minutes or so. Instead of worrying, we tell patients to congratulate themselves for sleeping so normally and let their bodies drift off again,” Walsleben says.

5. The older you are the less sleep you need.
Fact: As we age our quality of restorative, deep sleep declines, making it more difficult to stay asleep. According to a New York Times article, “The composition of sleep changes. There is also a greater likelihood that sleep will be disrupted by chronic illness, pain or some other discomfort. As a result, you end up with fewer hours of sleep each night–and subsequently a need to make up for that loss during the day.”

How to beat it: Just say no to naps. Studies show that seniors need just as much sleep as everyone else, they’re just getting it at different times. If you want to have a restful evening, try to avoid daytime naps, especially after 3 p.m. ]]> http://www.meditrendz.com/archives/2009/beating-5-sleep-myths/feed/ 0 http://www.meditrendz.com/archives/2009/secrets-of-acai-berry-research-revealed/ http://www.meditrendz.com/archives/2009/secrets-of-acai-berry-research-revealed/#comments Thu, 12 Feb 2009 22:01:56 +0000 Avi http://www.meditrendz.com/?p=8

In this article I am going to discuss real, genuine and authentic Acai Berry research. Why? Because there is an absolute avalanche of myth, misinformation and outright misrepresentation on BOTH sides of the garden fence when it comes to the benefits of this amazing fruit. Let’s take a trip together and look at some real truth about Acai fruit below.

Acai Berry and Cancer Research

In a lab setting, at the University of Florida in 2006, and published in the Journal of Agriculture and Food Chemistry Acai Berry compounds were shown to trigger a “self-destruct” mechanism in up to 86% of leukemia cells subjected to the extract in a test tube environment. (Depending on the concentration, over 24 hours, anywhere from 30-86% of the cells self destructed) Does this mean that Acai cures cancer? Of course not!

Do we know how effective that same experiments would have been in a human body instead? No, we don’t! But does it show great promise, enthusiasm and encouragement for future ( and currently ongoing) studies? You better believe it does!

Acai Berry and Antioxidant Research

Yes, acai fruit is off the charts in many anti-oxidant and free radical fighting categories. Some say it has 10-30 TIMES the power of red wine, pomegranate juice, dark cherries, kale and other known super foods. But it also have 50-70 yet undiscovered compounds which many researchers also believe are part and parcel of it’s immense antioxidant power.

Will you never get sick again after having a glass of Acai Berry juice? Absolutely not! But do we know more and more about the value of natures indigenous antioxidants in our daily diets each and every day? You better believe we do!

Want to know the truth about the bountiful benefits offered by the amazing Acai Berry? If you are reading this article right now, I’m going to guess you do, right? It’s true, trying to compartmentalize one single, solitary outstanding side effect of acai is really tough to do, simply because it has so many beneficial qualities. With this in mind, let’s look at following 3  Acai benefits below that I don’t believe you should miss at any cost, especially if you place a premium on your health and wellness.

A Delectable Detoxification

Did you know that just about all of us have years or toxins, waste and accumulated gunk in our internal pipes and “plumbing”? It’s true, years of sweeteners, artificial fillers, chemicals and preservatives leaves a lifetime of stuff that just sits in your body, seemingly impossible to eliminate. Acai Berry, for it’s cacophony of compounds and high levels of fiber, allows many people to expel much of this mess, leaving us seemingly feeling the most “alive” we have in decades!

Clearer and More Creative Thinking

Yes, when your body feels clean from the inside out one of the very first benefits you will notice is an enhanced clarity of thought. People who do juice and even water fasting report the very same thing. (and I can personally attest this is true, too!) A genuine Acai Berry diet or supplement offers the very same effect, without the fast!

Rapid Fire Weight Loss

Thousands of people have relied on acai to lose weight in rapid fire turn around time, like nothing else they’ve ever experienced. Why? I have no idea! Some say it’s increases metabolism, others say it simply flips on your fat fighting furnace on overdrive. Whatever the reason, the one indisputable fact is that folks everywhere are losing tons of weight, and crediting the whole transformation to the amazing little amazonian fruit!