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Good Health - Strong Spirit

Water for Health Nutrition

Posted By on Jan 22, 2017

Everyone needs to be concerned about quality nutrition, regardless of where they feel they stand health-wise. There are so many benefits to proper nutrition that it’s somewhat difficult to know where to begin. Here are some of them for your consideration.

Increased Productivity

Recent data indicates that eating foods that are unhealthy for you actually puts you at a higher risk of productivity loss. Some studies put that number as high as 66 percent. All the more reason to think of healthy food as fuel for your brain, don’t you think?

AFewer Wrinkles

Foods that contain a high water content help to moisturize your skin. They also contain antioxidants, which help to reduce the likelihood of cell damage and keeps your skin younger looking for a longer period of time. Go one step further and include foods like salmon, on the menu. Salmon is high in Omega-3 fatty acids that are also beneficial to your skin.

Saves Money

By sticking to a healthy diet, you generally have fewer medical bills. In addition, you’ll probably eat less, which means you’ll save money on groceries. This is especially true if you’re one to eat a lot of sugary treats and/or fast food meals.

Less Cravings

It probably won’t happen immediately, but eating healthier is a great way to reduce cravings. Lean proteins and complex carbohydrates do an excellent job of stabilizing your blood sugar. This helps to alleviate a rapid drop in blood sugar, which causes a craving.


Healthier Smile


The calcium in milk and other dairy products helps to strengthen your teeth. Yogurt is known to contain microorganisms that are helpful in fighting the bacteria that causes bad breath. Research indicates that Omega-3, found in fish, may even reduce the chances of gum disease.


Longer Life


Although nothing is guaranteed 100 percent, quality nutrition goes a long way in helping you to live longer. Several studies indicate the possibility of low-meat, vegetarian or diets high in nut consumption very well adding years to your life.


Happier Disposition


The next time you feel a bit gloomy, why not take a minute out of your day to eat a banana or a couple of pieces of dark chocolate? The average-sized banana contains 10 mg of dopamine. Dark chocolate is packed to the brim with polyphenol. Both of these substances are known to give your mood a boost when you need it the most.


An added benefit to all of these things is the fact that learning to eat healthier automatically makes you more knowledgeable about nutrition. So, not only are you helping yourself, you’re helping your family as well. What could be better than that? 

Water Is Best

Water is the best thing to drink, when it comes to staying hydrated… especially when you’re exercising. If you’re someone who doesn’t enjoy the taste of water alone, try eating fruits and vegetables that have a high water content. These include, but are not limited to:

  • cucumbers
  • iceberg lettuce
  • celery
  • radishes
  • tomatoes
  • green peppers
  • watermelon
  • citrus fruits
  • strawberries
  • cantaloupe

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Herbs and spices contain all the nutrients and essential mineral required for human body. They contain phytochemicals and antioxidants. Herbs and spices include curing of various diseases. Most of them use these spices and herbs as simple home remedies to cure blood pressure, cold, flu, cough and other infections. Spices and herbs are often relegated to bit players when it comes to healthy eating, but many deserve more recognition for the nutrients they provide. All spices originate from plants, flowers, fruits, seeds, barks, leaves, and roots. Herbs and spices not only improve the taste of foods, but can help preserve them for longer periods of time. There are amazing benefits of herbs and spices which act like natural healers.


Cinnamon is most often used in baking and making desserts, but it is quickly becoming known that it also has several health benefits. You can use cinnamon for its antiseptic properties which help cleanse the body of bacterias that should not be there, or as a way to improve your cholesterol levels. It also has anti-inflammatory properties and may be one way to help prevent cancer when taken in more concentrated doses as an extract. It can help you regulate your blood sugar levels, as well as boost your metabolism, a combination that will aid in weight loss, all else being equal.










Ginger has become increasingly popular over the years and now you can find it in more recipes than ever. Ginger is effective anti-cancer food. Ginger root can be used to help treat cancer, not just avoid it. It is incredible to think that a food can help in the battle of cancer, but main substance in ginger has been shown to stop the growth of cancer cells, and even kill them off in certain cases. Ginger is staple in many baked goods and Asian dishes and can also be consumed as a tea, which can help ease an upset stomach.









Basil a popular herb used to season sauces, soups, salads and pasta dishes, basil is known to have exceptionally powerful antioxidant properties that can protect the body from premature aging, common skin issues and some types of cancer. The herb contains plant pigments that shield your cell structures from oxygen and radiation damage and can be applied to wounds to help prevent bacterial infections. Basil is an easy addition to any diet. Toss a few basil leaves into your favorite dish for a fresh burst of flavor or use whole leaves and tomato slices to make a flavorful salad.









Turmeric is what gives common deli mustard, butters and cheeses their yellow color.  Turmeric is also being investigated for its potential benefits for those with Alzheimer’s disease, arthritis and cancer. An incredibly powerful antioxidant, turmeric contains anti-inflammatory and anti-bacterial properties while helping to digest fats quickly. The spice can be added in pinches to a variety of foods including meats and salads, making it easy to consume. Curries and sauces are also great bases for turmeric.

Cayenne Pepper

Cayenne pepper is used in many recipes because of its ability to add instant heat and a peppery flavor. Cayenne pepper has a cleansing effect on the body, helping to eradicate fungi in the body that just don’t belong .Other medical benefits include improved circulation, heart health and helping fight prostate cancer and ulcers. Cayenne pepper adds a spicy kick to foods like vegetables, tuna and turkey. You will often see cayenne pepper used in detoxification programs thanks to its cleansing properties.









Cumin provides a distinct and pleasant taste. These are digestive benefits, helping to avoid diabetes, and providing much-needed nutrients. Diabetics should familiarize themselves with cumin because it has been shown to help with several conditions that affect those with diabetes. Cumin can help your digestion as well, and provides essential minerals like phosphorus, thiamine, and potassium, which your body needs each day in order to fire on all cylinders.

Most of us have herbs and spices in our kitchen cabinet somewhere and they often get haphazardly added to recipes and culinary creations. These amazing benefits of herbs and spices also protect our health and stay fit.



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In case you are aware about the benefits of working out and still not using the theory in real life for a guaranteed healthy life and fitness then it can be considered as a serious crime. According to the experts, it is better to considered running as an essential mode of workout.

To become a sprint specialist, you must maintain discipline in your life. Lots of power may be required even if you have to cover minimum amount of distance. However, the process of endurance running may not be simple. It can be considered as a different kind of exercise. Legs are utilized on the occasion too. Through purchase of equipment, the process of running can be accomplished easily. It is better to start the process with a brisk walk. Later on, pace of the walk can be enhanced further gradually. However, it is never ideal to increase the pace of running in order to emulate other person on the way.

Training can be done for either a marathon or a cardio exercise. In this way, fitness routine can be strengthened further to obtain an excellent body. To reach the running goal connected to the fitness, some tips can be followed. The process of running can be made further interesting also.

Look for equipments of running

For the purpose of running, equipments may not be required at all. Still, there are some items that you may consider.

  • fitted running shoes
  • running socks that works for a distance
  • relaxed clothing

In the beginning, you may require these things. Later on, belts and watches can be added to the list along with a water bottle.

Just go with the flow of body

Instead of running, you can choose brisk walk also. Issues may not be noticed with the walk for fixed amount of time. By altering between walking and jogging, you may able to retain interest in the workout schedule. During walks, you must maintain a sustainable and comfortable pace. Through this process, you may feel good. In case of pain, the process must be stopped almost immediately. By cooling down the body prior to run, you can prepare for the exercise session in better manner.

Train according to time instead of distance

On the first week, you must concentrate over the time. It is better not to try and cover certain amount of distance. Goal can be fixed at 20 minutes to 30 minutes at the time. If you manage to run successfully for some time then both time and distance related to run can been enhanced further. By looking at the miles, you may be discouraged mentally.

In a desired pace, you can try to cover as much as possible in 45 minutes. Following to this routine, you may able to cover further distance in the future.

Comprehend about the phases

The process of running cannot be started instantly. It is important to develop an aerobic base before through proper training. In terms of intensity level, it can be about 6. By having a steady process, you may able to teach the body to burn body fat perfectly.



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The importance of sleeping

The importance of sleeping

Posted By on Aug 29, 2016

A person feels sleepy when his mind & body are completely tired due to some sort of exertion. It alarms your mind about the rest required for you to get charged up. A minimum six hour sleep is required for a person to recharge or feel refreshed. Sleeping is a state of quiet & inactive restfulness. It is a natural state of bodily rest that is observed in every living being. Sleep cycle consist of a brain activities, consciousness and bodily movements. Sleep difficulties are associated with various psychiatric disorders like depression, hypertension, alcoholism and bipolar disorders. Not getting enough rest & sleep will ultimately lead to sleep debts.


Bodily movements that occur during sleeping can be also be the result of dreaming. Dreaming can be referred as the perception of sensory images & sounds during sleep. Dreaming mostly occurs during the REM phase of sleep.Sleep is characterized in REM (rapid eye movement) & three stages of non-REM sleep. Every type is distinctly associated with physiological, neurological & psychological features. Non-REM sleep is diminishes brain activity & decreases body movement by providing less responsiveness to external stimuli. Non-REM sleep is a deep sleep early or in the night. This type of sleep provides complete rest to mind & body. Whereas, The REM sleep refers to increased brain activities & suppressed responsiveness to external stimuli. This type of sleep inhibits active body movements. During the stage of REM sleep the brain activity is resembled to that of an aware state, only the body is resting. This type of sleep is of restorative nature.

sleepDuring a non-REM sleep there is a passive inhibition of movements. It unlike REM sleep, there is no or very little eye movement during this stage. Non-REM sleep is associated with disfacilitation which is related to decreased brain activity. Other type is associated with REM atony, it is a complex response to brain cells incorporated with chemical & electrical connections. It suppressed various motor movements by allowing heartbeat, breathing, sexual arousal & eye movement. During the REM stage, partial visual areas are highly active which gives rise to confused state of dreams.

sleep-importantOur brain need to be regularly rebooted to maintain the optimum function & processing capacity. Some people tend to make movements while sleeping, like moving arms, hands or legs in a particular action. This is because of dreaming which is the result of higher level of disfacilitation that encourages response to dreaming. To normal the functions of brain & central nervous systems, proportional sleep and restorative REM is very essential. REM without atony will result in tossing and tumbling nights. No proper disfacilitation of Non-REM sleep will result in to fatigue, irritability and various other behavioral changes that are associated with improper night rests. While sleeping, movements stops, which enables our central nervous system (CNS) to function safely.

To get proper sleep following sleep hygienic principles is of utmost importance. If pain, illness, stress or drugs are the culprit proper medications & other essentials should be practiced to get undisturbed & quiet sleep. Age factor also plays a major role as far as sleeping is concerned. Older people are more likely to get awoken by minor disturbances in the environment. In order to compensate with the sleep loss, they may require daytime naps.

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