FOODS TO BEAT THE BLUES

Having a list of healthy, mood boosting food is very important. When you are feeling blue, there are many foods to consider that might fight depression.

  1. Coffee

Many studies suggest that people who drink coffee have lower rates of depression and memory loss. Caffeine blocks adenosine receptors from activating sleep processes. It prevents the receptors from reacting to, and causing a stress response including memory problems, a bad mood and depression.

coffee-1211013_960_720

  1. Salmon

Salmon is high in omega-3 fatty acids that help brain cells communicate and enhance concentration of dopamine and serotonin which are considered as the two neurotransmitters that help help regulate mood.

salmon-560987_960_720

 

 

  1. Chocolate

Dark chocolate is rich in phenethylamine which is a natural ingredient that is released in the brain when we experience positive emotions. Chocolate boost our mood, balances blood sugar and reduces stress hormone.

darkchoco

 

  1. Apricot

Apricots are rich in antioxidants which protects the body from stress  and also contains high level of magnesium that works to reduce the release of cortisol.

 

apricot-1556851_960_720

 

  1. Saffron

Saffron is considered as one of the most expensive herb in the world. The saffron threads are obtained from the petal part and was used as depressant in traditional Persian medicine.

A study revealed that anxiety is alleviated just by smelling saffron for it trigger salivary secretion and decrease the physiological bio-makers for stress.

saffron-215932_960_720

 

  1. Sweet Potatoes

Sweet potatoes are rich in vitamin C which helps reduce cortisol which is a stress hormones in the body and also rich in vitamin B6 which encourages relaxation. It also contains vitamin D which can ease fatigue.

sweet-potato-1666707_960_720

 

 

  1. Carbs

Research suggests that cutting out carbs in one’s diet can result to a bad mood. It has been said that carbohydrates promote the production of serotonin- a chemical in the body that helps promote mood balance.

  1. Mushrooms

Mushrooms contain vitamin B, niacin and riboflavin which are considered as mood booster.

mushroom-372044_960_720

 

  1. Spinach

Spinach contains folate, also known as B9 or folic acid, which helps the body create new cells and supports serotonin regulation.

spinach-1522283_960_720

 

  1. Nuts

Nuts are full of magnesium which is vital nutrient which plays a role in keeping mood high. Pack on some nuts for snacks or incorporate them on your meals for some mood boost feel your best.

walnut-1213037_960_720

 

  1. Citrus Fruits

Having an orange in the morning can give the quickest energy supply in the body. And Acid fruits have the strongest detoxifying effect in the body.

oranges-407429_960_720

 

  1. Eggs

Eggs are high in protein and can help one feel full when included in a person’s meal.

 

egg-1510449_960_720

 

  1. Berries

Berries have a lot of water and can stimulate taste buds and are easily digestible. Berries are considered to be nature’s candy.

berries-1493905_960_720

 

  1. Hummus

Hummus is a Middle Eastern food dip or spread made from cooked chickpeas., olive oil, lemon juice, garlic and tahini. It is a great source of protein and fiber. It is also high in heart healthy unsaturated fat. it is also best in helping a person in maintaining a healthy weight.

beetroot-936429_960_720

 

 

Importance of staying hydrated for a fit body

Prior to the morning run, it is essential to drink enough amount of water. If you forget to sip water from the bottle in between the spin class then temperature of the body may go through a sea change and you may suffer from a severe case of dehydration. Hydration is required at the time of exercising as the body loses a lot of water through sweats. By drinking water properly, it becomes possible to deal with fatigue in an effective manner. Through this process, endurance level of the body can be enhanced also.

Drink enough

H2O is viral for rehydration of body especially when the body encounters fluid loss. It may happen as a result of too much sweat release. In several gyms, you may get energy sports drink that may help to recover the body quickly enough.

drink-enough-water

It is better to take 10 ounces of water in every 20 minutes while doing exercises.
In case, you have been working more than hour then requirement of electrolytes may be felt too along with the fluid. Now-a-days, sports drinks with electrolytes can be found from the market quite easily. However, it is important to stay aware of a condition called over-hydration also. Due to this situation, sodium component of the body may dilute that is present in the body. The situation is especially observed after long hours of exercise.

Go for sports drink

Through sweat, electrolytes are lost. It is a kind of mineral that assists to maintain the water level within the body. From the research, it has been found that sports drink can rejuvenate the body quickly due to existence of electrolytes among them. Simple water may not serve the purpose during difficult situations. Therefore, effective results can be ensured exclusively with the electrolytes infused drinks.

Have lots of fruit

From the fruits, both electrolytes and water can be offered to the body for rehydration and fitness. However, the amount of water and electrolytes may not be same with every fruit. If you take dates or banana then high amount of electrolytes can be added. Therefore, refueling of the system can be made possible in this way. However, some water must be taken along with the fruit also.

Look at your weight

By measuring weight prior and following to the workout session, fitness level of the body can be managed in better manner. If you observe that there is a loss of one pound then you must drink minimum 16 ounces of water. In case of an alteration about 3% then effects of dehydration may be noticed within the body. As a result of strain within the body, ill effects such as cramps, fatigue and dizziness may be encountered. For guaranteed amount of water within the body, you must keep a bottle of water by your side.

Handle your thirst

For hydration, you may take sports drinks, juices or water. However, you must take a sip from the bottle as you experience thirst. In case, your throat is not completely parched and you are feeling mild thirst even then it can indicate towards the condition of dehydration.

Just a Few of the Reasons I Love the TreadClimber

This Bowflex machine is a cross between a treadmill and a stairstepper. That in itself is a great plus. You may have seen the commercials on television and they are going to be there for some time. It’s a great cardio machine and the concept is awesome.

The Treadclimber might seem to some like a stepper machine on steroids. Steppers are expensive machines and so is the Bowflex Tread climber. Many but swear by the machine and especially those who want to work out but don’t have the time to go out. They work on the upper body muscles.

Climbing uphill is a strenuous task that involves cardio and raises your fitness levels.

How then is the Treadclimber as a cardio machine?

There are some qualities of the Treadclimber that makes it a good cardio machine. 

  • Treadmill motion
  • Stepper motion
  • Incline
  • Low impact

So, we see that the Treadclimber is like a combination of three machines in one. The incline in it helps increase the difficulty level and is a great aerobic exercise activity.

treadclimber

Now add steps to that and it becomes a very good aerobic calorie burning machine. But should you pay the price it demands?

The machine is good enough for the price it commands. Apart from giving you an exercise, it allows you to do the same in the privacy of yoru home.

But those who seek sunshine and warmth on their backs while they run can do without it. If you can spend the $2000-$3000 for cardio and don’t want to walk out of the door, should go for this machine.

There are some issues though that Bowflex needs to fix. Their customer service needs to improve to make the user experience better. When the machine breaks down or doesn’t work as intended, representatives should be able to respond with satisfaction.

Sometimes, delay in responding leads to frustrated customers taking apart the machine themselves and fixing.

The warranty is there but sometimes the machine may stop working just after the warranty period in which case the buyers goes through much harassment.

Design issues and quality issues should be fixed to retain customer faith.

The machine is expensive and everyone would want to get their money’s worth. It is possible that the machine wasn’t extensively tested before being approved.

For a machine that costs as much as it does, there should be complaints with its design and quality. The issue could be at the supplier’s end or at the assembly point.

There are other ways of getting cardio workouts, so if at all you need to stay back home for your workout, and then go for the Bowflex Treadclimber or another elliptical alternative.

Resources:

Flex Master

WebMD – GymSmarts Treadmill Guide

Joints and Ligaments – Fitness basics

Since davidsneddon.biz organizes annual Fitness Meetings where people talk about the fitness and learn new innovations, for this ocassion we prepared some basic knowledge regarding joints and ligaments.

Chondromalacia

The articulate parts of a joint, the parts that come in contact with each other, are composed of hyaline cartilage, a very smooth, gristle-like substance. It allows for the smooth gliding or motion of one part of the joint on the other. Now, as you know, movement occurs at a joint where two bones come together.

SDFPChondromalacia (runner`s knee) is a condition involving the softening or fraying of this smooth joint surface. This is often the first step in a long chain of events leading to degenerative arthritis-the degeneration of the bone and cartilage of a joint- which is very painful and chronically disabling condition.

programs-fibromyalgiaThe joint capsule , a thick, fibrous envelope enclosing the joint, is intimately associated with the ligaments. Ligaments are tough, fibrous bands which connects two bones.They help to stabilize the joint and prevent abnormal joint motion, while allowing motion to proceed in the normal functional direction.

The capsule and ligaments are the passive stabilizers of the joint, as opposed to the muscle/tendon group, which has an active stabilizer effect. In addition to its motor function, the muscle/tendon group on one side of a joint can actively stabilize the joint when it combines with the muscle/tendon group on the other side to prevent motion.

Injuries to the Capsule and Ligaments

Injuries can involve the capsule ligaments as well as the bone and cartilage (osteocartilaginous) structures of the joint. Despite getting a direct blow by a blunt object, resulting in a contusion (bruise), or a sharp object, resulting in a laceration(cut), ligamentous injury can also occur from overstress, resulting in damage to the substance of the ligament or to the site of its attachment. Injury to a ligament in this manner is commonly called a sprain.
knee-support
It is a stretch injury to a passive, restraining structure. A strain, on the other hand, occurs in the active structure, the muscle/tendon complex. Often a violent external force causes the joint to move in an abnormal direction, stressing the ligament or ligaments beyond their ability to withstand tearing. The area of least resistance becomes the site of injury.

Tearing ligament – the most frequent sport’s injury

world-cup-injuryA ligament stretched too far will tear.The tear may be partial or complete. It can occur anywhere within the ligament or at the site of bony attachment, in which case a small piece of bone may be pulled off and left attached to the end of the ligament. An avulsion fracture of bone occurs, and treatment is often the same as for a severe sprain.

Whether the injury is mild or severe depends upon the amount of force applied and the inherent strength of the structures involved. Only a few ligament fibers may be torn, or the ligament may be partially or completely disrupted.

Usually, if you experience little pain and few symptoms, the damage is minor; if pain, swelling, and discomfort are more notice-able, the injury is more severe and you should visit your doctor ASAP to avoid further possible complications.

scriptsell.neteDataStyle - Best Wordpress Services