http://www.myhealthguardian.com

Hello my lovely readers! I welcome myself back to blogging after taking quite a long break. When I started the blog, I promised myself that I would only write when I felt really inspired and would never allow for the writing to feel like a burden. And with everything else that has been going on in my life, Leyla’s Room did unfortunately start to feel like something “I have to do”. So I decided to take a break until things got a bit more settled into place. Now that they seem to be, I am really excited to start writing and sharing what helps me in my life with all of you!

I was contacted by a lovely, sweet lady, by the name of Patricia Harris, who expressed her interest in writing an article for Leyla’s Room about Diabetes. Patricia has a lovely blog called Diabetic Menus, where (like the name suggests) she shares recipes specifically designed for Diabetics, so please be sure to check it out if you or anyone in your family has or is at risk of diabetes. Since I think that prevention is the best way of dealing with any disease I thought it was a great idea to have someone knowledgeable in the area of Diabetes to share her thoughts, advice and tips on the subject.

Thank you, Patricia for taking the time to share your advice. Please take it away.

If You Won’t Stay away from Type ii diabetes Now, You’ll certainly Hate Yourself Later

Type 2 diabetes is the most common type of diabetes. Numerous Americans are told they have diabetes Type 2 symptoms, and more are unsuspecting they’re at high risk. Some groups have a higher risk for developing Type 2 diabetes than others. Diabetes Type 2 is more common in African Americans, Latinos, Indigenous Americans, Asian Americans and Native Hawaiians along with Pacific Islanders, as well as with the older population. In diabetes Type 2, either one’s body isn’t going to produce enough insulin or the cells ignore the insulin. Insulin is critical to the body to use glucose for energy. When you eat food, your body reduces the sugars and starches into glucose, that’s the fundamental fuel for any cells in your body. Insulin takes the sugar from blood into your cells. When glucose increases in the blood rather then going into cells, it can lead to diabetes complications. You have the ability to boost and protect your overall health. With proper nutrition and training and making good lifestyle choices (like not smoking), it is possible to feel better, stronger, and healthier, and can reduce your risk of diseases such as cancer, diabetes, heart disease and heart stroke.

What is actually Healthy Weight?

There’s a great way to find out if your current weight puts you in danger of developing serious diseases. Go to www.diabetes.org/bmi and take the Body Mass Index (BMI) test. The results can help you decide if you need to make a change in your lifestyle to lower your weight. Better You consume, Better You Feel.

http://www.seniorservicedirectory.com

Below are a few basic guidelines to support you and your family in making healthier food decisions:

• Eat plenty of vegetables and fruit.
• Choose whole fiber foods over processed grain products. Try brown rice as a substitute for white. Substitute brown bread bread for white.
• Eat fish 2 – 3 times per week.
• Select leaner cuts of meat like those that end in “loin.
• Remove the skin from poultry and turkey.
• Eat non-fat dairy
• Drink plenty of water and low calorie non-carbonated liquids.
• Use liquid oils for cooking instead of solid fats.
• Lower or completely eliminate your intake of too-high calorie junk foods like chips, cookies, cakes, and regular ice cream. Look for baked chips and reduced calorie snacks. Or better yet, have some fruit instead.
• Watch your serving sizes. Even a lot “healthy” food can cause extra weight. Tips:Compare labels of similar foods, then opt for the one with smaller amounts of saturated fats, cholesterol and sodium.
• Adults should consume less than 2400 mg. of sodium every day. In case you have hypertension, it’s best to prefer even less.
• Try adding spices and herbs in your cooking to substitute for salt for enhancing flavor.

http://www.purdue.edu/

Being physically active is crucial to maintaining a healthy body. Something that gets you up and moving will work for you. Some tips about what it might do:

• Lower your risk of developing diabetes type 2 symptoms
• Reduce your risk of heart problems and stroke
• Lower high blood pressure and cholesterol
• Reduce blood glucose (sugar) levels if you have diabetes, which often can reduce your risk of developing diabetes-related complications
• Decrease tension
• Make it easier to manage your weight
• Give you more energy
• Allow you to sleep better
• Build stronger bones and muscle mass

Certainly, you must consult a family doctor prior to starting any exercise program. For those who have Diabetes. Eating healthy and staying active are much more important when you’ve got diabetes. Well-balanced meals might help keep your glucose (sugar) level as close to normal as possible. Being active also helps to reduce your blood glucose. In case you increase your level of physical activity, you might be able to take less insulin or diabetes pills. If you’re very inactive, have heart disease or simply a history of foot ulcers, consult your doctor about safe exercise in your case. Check your blood glucose before exercising. If it’s under 100 mg/dl, eat some fruit, crackers or drink glass of milk or juice. Check it again after exercising to understand how your blood glucose reacts to workout. Bring a snack if you’ll be active for a couple hour.

About the writer -Patricia Harris writes for the Diabetic Menus blog , her personal hobby weblog devoted to ways to eat healthy in order to avoid and manage diabetes.

I’ve mentioned in one of my older posts, that I have recently discovered small wrinkles under my eyes. Being a person who likes all things natural, I took to the all powerful source of information – The Internet, to find ways to reduce the appearance of wrinkles or even prevent new ones from developing.

I always knew that natural ingredients are great for the skin, and that fruits and vegetables not only benefit us from within, but can also be applied directly to the skin to achieve amazing results. You wouldn’t believe how fast and effective these all natural, homemade masks were! After only using these masks a few times, people started noticing that my skin looked better. Someone even told me that my wrinkles disappeared! While, I know they didn’t disappear, their appearance is definitely softer and not as noticeable.

Although, I can’t say that I am an expert, as I am still testing out various homemade facial masks, I thought I’d put together a list of the ones I’ve tried so far, and have felt the positive effects of, so that you too can start using these regularly to maintain a beautiful and healthy skin.

Before I give you the recipes, I wanted to quickly tell you of the process of how you should apply and remove these facial masks.

Start by washing and cleansing your face with warm water. What this dose is opens up the pores and makes the masks a lot more effective, as they penetrate the skin on a deeper level. You can always apply the masks after a shower, which would be ideal. Once your skin is clean and the pores are nice and open, dry any moisture with a towel.

Next, apply your chosen mask using a brush or your fingers all over your face and neck, making sure to avoid the eyes. Leave on anywhere from 20 to 30 minutes.

Once the time is up, I usually take off the mask using tissues. I find it to be a less messier approach, than just trying to rinse off the mask into the sink (of course, this depends on which mask you are using) Once you’ve taken off the mask, rinse your face and neck with cool water, which will close off the pores. Again, dry off your skin with a towel and always end with a thin layer of your favourite moisturizer.

There are a million different recipes out there, you should do your research and choose whichever one suits you and your skin type the most. Here are a few recipes that I’ve tried and like so far:

For Dry Skin:

Avocado Mask

1 Ripe Avocado
2 tbsp Honey
2 tbsp Yogurt

Mash the avocado with a fork until it is of smooth, creamy consistency, then add in the honey and the yogurt and mix well together. Avocados and honey are great moisturizers, packed with nutrients. This mask is particularly great for mature, wrinkled and dry skin. Apply all over your face & neck, avoiding the eyes, and leave on for 15-20 minutes.

Honey Mask

2 tbsp Honey
1/2 lemon, juiced

This is one super easy, and I found it to be very effective. Simply stir in the honey with the lemon juice, apply all over your face and neck (avoiding the eyes) and leave on for 30 minutes. Honey is a known humectant, which means it works as a natural mosituriser. It is hydroscopic, drawing pure moisture into you skin to help hydrate, smooth and soften. My skin felt silky smooth, and the wrinkles under my eyes were a lot less noticeable after only a few uses.

Banana Mask

1/2 of banana, peeled and mashed
1 tbsp honey
1/2 lemon, juiced

Peel and mash the banana with a fork. Stir in the honey and the lemon juice. Apply all over your face and neck (avoiding the eyes) and leave on for 20-25 minutes. Bananas are rich in vitamins and minerals, and contain triptophan, a natural relaxant. Bananas are also one of the most nourishing fruits available because they contain large quantities of magnesium, potassium, iron, zinc, iodine, and vitamin A, B (folic acid), E and F. On top of that, banana acts as a cleanser and a moisturizer all in one.

Egg White and Olive Oil Mask

1 egg white
1 tsp lemon juice
1 tbsp olive oil.

Beat egg white until smooth, add the lemon juice and the olive oil. Smooth all over your face and neck, and leave on for 20 minutes. This is a great anti-wrinkle mask. Egg white tightens the pores, while olive oil nourishes the skin.

Cucumber Yogurt Mask

1/2 cup cucumber, grated
2 tbsp plain yogurt

Cut the cucumber in half, spoon out the seeds and grate the cucumber with the skin on. Add the plain yogurt and mix well together. Apply all over your face and neck and leave on for 20 minutes. Cucumber helps to sooth and soften the skin, leaving it smooth and supple.

Go ahead and give these recipes a try. Anybody should be able to do these, as these ingredients can easily be found in most of our kitchens. It is super easy, fast and way more inexpensive than store bought creams and treatments, or botox and plastic surgery. I think the earlier we start to take care of our bodies, inside and out, and especially our skin, the better. So don’t put it off any longer.

Try these at home, and come back to let me know of the results.

Have fun with it!

]]> http://leylasroom.com/health-and-fitness/all-natural-facial-masks/feed/ 10 http://leylasroom.com/health-and-fitness/food-on-trial-avocado/ http://leylasroom.com/health-and-fitness/food-on-trial-avocado/#comments Sun, 17 Jan 2010 01:03:15 +0000 Leyla http://leylasroom.com/?p=1188

Welcome to the brand new, first of many more Food on Trail Features! I have been thinking for awhile to add a new segment to my blog, called: Food on Trial. Every so often, I will choose a certain food, fruit, vegetable, grain, meat, fish etc and will research its health benefits, and all the rest of the pros and cons pertaining to that food. I promise to share all of my findings with you on here.

There are lots myths and fables when it comes to certain foods, and it is my mission to discover and uncover all of the truths about our every day foods, so that together we can be educated about what it is we choose to put in our bodies. I’m sure you’ve all heard the saying: “You are What You Eat”, so it is my hope that with the help of my findings we can all choose to eat consciously every day, so we can live long & healthy lives. =)

I decided to choose Avocado as today’s feature, mainly because I have been hearing a lot that this magical fruit (that’s right, you read it correctly: it is a fruit indeed, and not a vegetable, like most people believe), is a Super Food! Personally, I only fell in love with Avocado a little over a year ago, and ever since then I include it in my diet regularly. I love to enjoy avocados in my salads, as a spread on a whole wheat toast or as a classic quacamole with some baked tortilla chips.

Classic Guacamole Recipe

So what is an Avocado and where does it come from?

The avocado (Persea americana), aguacate or palta (Spanish), butter pear or alligator pear, is a tree native to the Caribbean, Mexico,^[1] South America and Central America, classified in the flowering plant family Lauraceae along with cinnamon, camphor and bay laurel. The name “avocado” also refers to the fruit (technically a large berry that contains a large seed^[2]) of the tree which may be egg-shaped or spherical.

About 75% of an avocado’s calories come from fat, most of which is monounsaturated fat. Avocados also have 60% more potassium than bananas. They are rich in B vitamins, as well as vitamin E and vitamin K.^[22] They have a high fiber content among fruits – including 75% insoluble and 25% soluble fiber. - Source: Wikipedia

I’ve also heard of this diet plan that sounds interesting, so I’d suggest to check out and include HCG weight loss diet to your journey on achieving the body that you want along with foods that complement weight loss, just like avocado.

I found this helpful list of Healthy Ways to Enjoy Avocados on Leslie Beck’s (Canada’s Leading Nutritionist) amazing website, which by the way is filled with tons of helpful information on Nutrition. Thank you, Leslie for these awesome suggestions! I will be sure to follow this guide, and I hope you guys will also find it useful.

Breakfast

• Avocado and eggs are perfect partners for omelettes or frittatas or when paired in breakfast wraps.

• Sprinkle diced avocado over scrambled eggs instead of cheese.

• Try the recipe for an Avocado smoothie.

• Spread mashed avocado on whole wheat toast or bagels instead of butter or margarine.

Lunch

• Include avocado in your green or fruit salad.

• Spread your wrap with mashed avocado before filling.

• Fill egg white halves with guacamole instead of the usual yolk and mayo mixture.

• Top soups with avocado slices or dices.

• Avocado and seafood such as crabmeat, make a great sandwich filling or salad topping.

Dinner

• Serve grilled avocado with feta cheese on pizza instead of pepperoni and mozzarella cheese.

• Toss salads with avocado slices and balsamic vinegar instead of a creamy dressing. Save on the fat and up the flavour.

• Try an avocado salsa as a condiment or side dish to grilled chicken or fish.

• Mash potatoes with avocado instead of sour cream or butter.

• Try an avocado soup for something different.

• Pair avocado with pasta.

Snacks

• Dip into guacamole with baked tortilla chips. Or try baked whole-wheat pita triangles.

• A small dish of cubed avocado, seasoned with lemon or lime juice and salt makes a delicious and creamy snack.

• Have pieces of fresh fruit accompanied by a sweet avocado dip.

Beet & Avocado Salad Recipe

So now that we know how we can enjoy this delicious fruit, lets closely examine its many benefits. I did a quick search and read online, and here is a list of Top 15 Health Benefits of an Avocado:

1. It protects cholesterol related heart diseases and reduces the risk of cardiovascular diseases.
2. It is used both in prevention and treatment of prostate and breast cancers. Scientists have proved that a toxin in avocado kills the cancer cells. So-called toxin has a great effect on the tissues, particularly heart muscle tissues.
3. Avocado includes necessary minerals like potassium, calcium, vitamin C and K, folic acid, copper, sodium and dietary fibers. These are used to provide the mineral necessity of the body.
4. Oleic acid in avocado can be used to lower cholesterol level in the blood.
5. Avocado is a good source of potassium, a mineral that helps regulate blood pressure. Adequate intake of potassium can help guard against circulatory diseases, like high blood pressure, heart disease or stroke.
6. It has been traditionally used to treat osteo-arthritis, and its oils have been used topically to treat wounds, infections, arthritis, and to stimulate hair growth.
7. The Monounsaturated fat contained in Avocados speeds up the metabolic rate when comparing it to saturated fats, and the high fat content leaves you feeling full, which helps reduce overeating, thereby complementing weight-loss plans!
8. Sodium reduces the risk of high blood pressure and stoke.
9. It improves the ability of the body to absorb carotenoids.
10. Avocado is used to help people who have sexual problems.
11. It is a good antioxidant, which can be its own individual health insurance.
12. It can be used in the treatment of skin disorders.
13. It is used to heal people who suffer from digestive and circulatory problems
14. Last, but not the least, it has a rich and creamy texture that can be easily used to replace high-calorie foods like mayonnaise, cheese and ketchup!
15. One cup of avocado provides almost a quarter of your recommended daily intake of folate, a vitamin which cuts the risk of birth defects. If you’re pregnant—or planning to be—avocados will help protect your unborn baby.

Chipotle Shrimp Taco with Avocado Salsa Verde Recipe

So with all of these amazing benefits, is there anything bad that can be said about Avocado? Here is a few points to keep in mind:

- Avocados are pretty high in calories. In fact, one medium-sized avocado contains a little more than 300 calories, most of them coming from Fats (77% Fat, 19% Carbs, 4% Proteins). However, it is mostly mono-saturated fats, which means the “good fat”; so its just the calories that you need to worry about, which can be burned by being active!

- Individuals who are allergic to latex or to other tropical fruits, such as bananas or kiwi, may also be allergic to avocado. Large doses of avocado or avocado oil may have mild laxative effects.

- Avocado may decrease the effects of blood-thinning drugs such as warfarin and aspirin, as the oil in it may interfere with the absorption of drugs or some nutrients from food. So one should avoid eating these when using similar prescribed drugs.

I don’t know about you, but personally, I think the benefits well outweigh the so-called negatives, and now after doing this little research, I will be enjoying my avocado even more so than before knowing how much good this little miracle fruit does for my body!

How about you? Are you already an avocado fan or will you give avocado a chance after reading this post? Please share your thoughts in the comments below.

http://www.ehow.com

I have always been the one to take good care of my skin, with basic daily cleansing & moisturizing, never going to bed before taking off my Make Up etc. However, do you remember I shared with you in my recent posts? The shocking discovery of a not-so-pleasant surprise: fine wrinkles that started to appear around my eyes, the beginning stages of the dreaded crows feet & the laugh lines around my mouth. Although it was a bit of a shocker, I guess it shouldn’t be too much of a surprise, since I did already turn 25 this past June. It was actually a really good wake-up call, that led me to start my research on how to take better care of my skin, to keep it hydrated & moisturized & clean to prevent more wrinkles from developing in the future.

If you do a basic search on Google, you’ll find gazillion articles on the subject of maintaining healthy looking skin. Today I wanted to share with you some tips on what I think everybody, despite gender should be doing; daily & weekly skin care regimen that if you follow consistently will keep your skin youthful, fresh, healthy and beautiful for many years to come.

First things first, taking care of your skin shouldn’t be difficult or expensive. Lets start by reviewing what you should be doing daily to have beautiful & healthy looking skin. And by the way, these aren’t just for women, so men, pay attention too!

http://www.overviewhealth.com

1. Eat a Well-Balanced Diet. It is a known fact, that you are what you eat, so eating a well-balanced diet is by far number one most important thing you can do to have not just healthy looking skin, but also to maintain the overall health of your body. Make sure to cut down your intake of sugar, chocolate, fat & processed foods. Instead load up your diet with lots of fresh vegetables & fruit. At least 4-5 servings per day. Balance it out by eating protein, grains & fiber. Our skin is a direct reflection of what is going on inside. So be conscious of what you put in your mouth, because it will reflect in your health.

http://www.danielforsbakk.com

2. Drink LOTS of water. This is another HUGE issue that I have dedicated a whole article to, that you can find here. It is really eye-opening, and I highly recommend you read it. Between being exposed to central heating & cooling for most of the days of the year, to not drinking enough water and being active, dehydration is one of the main reasons for dried-out, tired looking skin. You should aim to re-hydrate your body by drinking at least 2 to 3 liters of pure, unsweetened water (coffees, teas & sugary drinks don’t count, as they dehydrate your body instead). Again, please read this post to educate yourself on How Much Water You Should be Drinking. I promise you’ll be glad you did.

http://www.flickr.com/photos/adriarichards/2798736890/

3. Exercise regularly. Obviously exercising is good for your entire body, but particularly for your skin. Exercise can help increase skin tone and maintain elasticity. Exercise also increases the blood flow to your skin and gives it a beautiful healthy glow. You know those natural, rosy cheeks you get after working out, that’s what we want! =)

http://www.quitsmokingtechniques.com

4. Give up smoking. If you don’t smoke, give yourself a huge pat on the back. If you do, QUIT NOW! I don’t care what excuses you give yourself. Besides the obvious health risks associated with smoking, there are so many that you might not know about. For example, nicotine attacks the blood vessels that feed the skin with nutrients and oxygen, as well as those that drain away the waste products from the skin. Your skin suffers greatly as it starts to get clogged up with unwanted substances and starts to lack oxygen. You may or may not be aware, but smoking greatly affects the aging process of your skin. If these aren’t enough reasons to stop smoking today, then I don’t know what is. Please, have mercy for your body, and stop poisoning it.  P L E A S E !!!

http://i.ivillage.com

5. Wear Sunscreen. This is something I still don’t do, but know I should! Unfortunately, sun rays are harmful to our skin and yield to discoloration & speed up the aging process. So, wear Sunscreen in all 4 seasons with at least an SPF 15 to protect your skin from drying out and aging prematurely. Easiest way to wear sunscreen, is get a daily moisturizer that has an SPF in it. Save yourself a step.

http://www.bayareabags.com

6. Cleanse daily. Well, twice a day really. Choose a mild cleanser that has as few chemicals as possible. Use warm water and lather the cleanser with your fingertips gently in an upward circular motion on your skin every morning and night for a fresh and clean skin. Rinse gently with warm water or facial sponges.

http://perfectshave.blogspot.com

7. Moisturize, moisturize, moisturize! I cannot imagine not wearing a moisturizer on my skin. If I wash my face and don’t apply moisturizer right away, my skin feels so dry, as if it is crying out for help! It is very important to choose a moisturizer that is good for your skin type (normal, dry, oily, sensitive, combination etc). Don’t be afraid to ask for help from your sales clerk, they are there to help you choose the right products. I’d recommend one that is odor-free, because you don’t want to irritate the skin and clog the pores with unnecessary chemicals. Best time to apply a moisturizer is after a bath or shower, when the pores are nice and open and the skin is still damp. Using moisturizer is the number one, best thing you can do to prevent wrinkles, because it locks in your skin’s natural moisture content and protects the skin.

http://www.hamptons.com

8. Exfoliate. How often you exfoliate will depend on the type of your skin. If you have dry skin, you may only need to do it once or twice a week. Oily skin may require you to exfoliate daily to prevent oil build-up and clogging of the pores. Normal or combination skin type? Opt for a gentle exfoliator 2-3 a week. It is very important to exfoliate, because it helps to remove dead skin cells and promotes skin renewal and elasticity.

http://www.atakos.com

9. Facial Masks. And no, I don’t mean the expensive creams and spa treatments. If you can afford that, great! But you really don’t have to spend money to achieve amazing results. You can start right in your kitchen. I have been experimenting with some amazing Homemade Facial Masks, and I will be sharing that with you in one of my next posts. So Stay Tuned! You DO NOT want to miss it. I have seen results in just a few uses. And believe it or not, people have been noticing that my wrinkles are diminishing! =) YAY!!

http://i.ehow.com

10. Get a good nights sleep. Proper rest and sleep is vital to our mental and physical health. I know it can be hard with our hectic lives these days, but try to sleep at least 6-7 hours every day. Your skin and body in general needs this time to rest, regenerate and repair itself.

11. I know I said 10 tips, but this one is a bonus tip. So don’t complain! NEVER go to bed without first taking off your make up. Just like mentioned above, night time is an important time for the skin to renew itself, and the worst thing you can do is keep the pores clogged with all the make up and dirt that has collected on your face throughout the day.

If you start to care for your skin early, follow these easy and vital tips, you will not have to spend thousands of dollars on expensive, chemically treated creams or procedures down the road. Your skin does so much for you every day of your life, don’t you think it’s time you started to care for it with love?

Please share your thoughts in the comments below.

Next post: Magical Homemade Facial Masks

http://www.nutrition-for-athletes.com

In theory, we all know that we should be eating more fresh fruits & vegetables, because “they’re good for us”. But how many of us actually know which fruits & veggies are good for which part of our bodies. Personally, healthy eating is a very important subject, because I believe that You Are What You Eat. We only have one body in this lifetime, and I think it is our greatest responsibility to be aware of what we put into our bodies. It’s all about balance & living consciously.

What I am about to share with you, came to me in a form of a Forward E-mail a few days ago, and I found it extremely fascinating and just had to share with you. Of course, this list doesn’t cover all the fruits & veggies and their benefits to the health of our bodies, but it is certainly a start and I promise to share more findings as I go along.

Enjoy!

{ It’s been said that God first separated the salt water from the fresh, made dry land, planted a garden, made animals and fish… all before making a human. He made and provided what we’d need before we were born. These are best & more powerful when eaten raw.

We’re such slow learners…God left us lots of great clues as to what foods help what part of our body.

A sliced Carrot looks like the human eye. The pupil, iris and radiating lines look just like the human eye.. and YES, science now shows carrots greatly enhance blood flow to and function of the eyes, and help protect the vision, especially night vision.

Tomatoes has up to four chambers and is commonly red. Tomatoes are rich in lycopene and help prevent heart disease, prostate cancer, breast cancer and more. Tomato juice can also reduce the tendency toward blood clotting.

Grapes hang in a cluster that resembles the shape of the heart. The stronger the color of the grape is, the higher the concentration of phytonutrients. Research shows that grapes prevent heart disease and reduce platelet clumping and harmful blood clots.

Walnuts resemble the brain, mimicking the wrinkles and folds of the neocortex.Research suggests that walnuts may reduce the risk or delay the onset of Alzheimer’s disease. The high concentration of omega-3 fats in walnuts promotes healthy brain function.

Kidney Beans, true to their name are kidney shaped. They provide nutrients that are helpful to the human kidneys. Kidney beans contain molybdenum, which helps sulfite oxidase to form and is responsible for detoxifying sulfites. Animal research has shown that chronic renal failure has been associated with oxidative stress. Sulfite-mediated oxidative stress in kidney cells.

Celery has a bone like appearance and is rich in silicon and Vitamin K, which are indeed needed for healthy joints and bones.

http://www.thedailygreen.com

Avocados were used by the Aztecs as a sex stimulant and the Aztec name for avocado was ahuacatl, meaning “testicle”. An extract of avocado impedes the growth of both androgen-dependent and androgen-independent prostate cancer cells.

http://erickim.net/

Figs have a rich history and often been referred to as a sexual food, this is partly symbolic due to the appearance of the fruit. Figs are loaded with seeds and when halved, many note a resemblance to female genitalia. The Hindu name for fig is anjeer and research has shown that anjeer is helpful for sexual weakness. Figs have also been mentioned as a source helpful for male fertility and motility.

http://diaryofahalfandhalf.files.wordpress.com

Oranges, Grapefruits and other Citrus fruits have been compared to the appearance of female mammary glands. These fruits contain nutrients that are helpful in the fight against breast cancer.

http://candlefind.com/

Sliced Onions resemble skin cells and contain quercetin. Studies have shown when treated with a combination of quercetin and ultrasound at 20 kHz for 1-minute duration, skin and prostate cancers show a 90% mortality within 48 hours with no visible mortality of normal cells.

http://www.health-outlook.com

Sweet Potatoes resemble the pancreas and have a low glycemic index count, which is beneficial for diabetics.

http://www.melakabest.com

Olives resemble ovaries and may help reduce hot flashes in women going through menopause. Research indicates that Olive Oil may reduce ovarian cancer by 30%.

http://winewriter.files.wordpress.com

It seems that I posted this Giveaway just yesterday, because the 2 weeks went by so fast! I was so excited to see such an overwhelming response to this Giveaway. So many wonderful people have entered! I loved reading all of the reasons why each and every one of you said that you needed / wanted this resistance tubing. And believe me when I say this: it broke my heart, having to choose just one winner… I so wish I could send each and every one of you this resistance tubing!

Although I know that $$$ can be a limiting factor, trust me, for those of you who said you couldn’t afford one, it is really not that expensive (you could find one just like this for less that $20!). And come on, we all can & should be able to invest such a minimal amount into the physical health of our bodies. After all, our health is truly the only REAL asset we can have in this lifetime. So please, I urge you, if you feel your body & your life overall could benefit from having this resistance tubing, go out and get one! You can shop online, you can shop at discount stores like Winners (in Canada), or any other Sporting Goods Outlets, and I guarantee you could find something within the $10 – $20 range. Please do this for yourself!

And now, without further ado, lets get to the Lucky Winner!

This is the most exciting part… Everyone’s names are carefully written and cut out and patiently waiting to be pulled a winner!

Drumroll please!!

And our Lucky Winner of the Pilates Dual Resistance Tubing is…. Christine!!

Congratulations, Christine!! =)

I absolutely love, love, love hosting Giveaways! It’s truly the best feeling knowing you can make a small difference in someone’s life, by brightening up their day. I’m already thinking of doing my next Giveaway, so please don’t get discouraged if you didn’t win this time. Visit often, or better yet, subscribe to receive my updated posts delivered right to your inbox, so you will never have to miss another giveaway or other exiting posts in the future.

]]> http://leylasroom.com/health-and-fitness/the-winner-of-the-pilates-dual-resistance-tubing/feed/ 6 http://leylasroom.com/health-and-fitness/giveaway-dual-resistance-tube/ http://leylasroom.com/health-and-fitness/giveaway-dual-resistance-tube/#comments Fri, 23 Oct 2009 00:13:50 +0000 Leyla http://leylasroom.com/?p=863

Because you are such great readers, and because I want you all to lead a balanced, healthy and active lifestyle, I am giving away this Dual Resistance Tubing. It’s just a small way I can show my appreciation to you all for visiting, reading and leaving your lovely comments.

I love incorporating a resistance band into my workouts, because it adds just enough pressure and resistance to your own body weight, and makes the exercises that more much challenging, which of course leads to greater results.

On top of that, because I am feeling extra generous today, I am even including two of my favourite exercise routines, demonstrating the type of exercises you can do using the resistance tube.

Red Carpet Body with Jennifer Galardi

I love Jennifer’s exercise routines, and this one in particular is fabulous. Using a resistance band, free weights and a mat, she’ll show you how to sculpt strong sexy shoulders, shapely legs and get a flat stomach.

Sexy & Strong with Stephanie Vitorino

Stephanie is one of my favourite trainers to workout to, because she pushes you to the limits. Sexy & Strong will build heat quickly for optimal calorie burning in a short time. The variations in tempo will help build muscles while improving endurance. This circuit training routine is sure to wake up sagging muscles and define your body.

The Giveaway is the exact resistance tubing pictured above. Here are some of the fabulous features of this resistance tubing by Everlast:

- Increases muscle tone, strength and flexibility
- Tones biceps, triceps and shoulders
- Trims and slims inner and out thighs
- Firms buttocks
- Strengthens core muscles
- Stretches upper and lower body
- Comes with instructions

Here are the rules of how to Enter for this Giveaway – Please Read Carefully:

- Post a Comment in the field below, and tell me why you feel you want/need this Resistance tubing. One entry per person please

- The Giveaway is open Internationally and to all age groups.

- For an extra entry you can either follow me on Twitter, Tweet about the giveaway or Blog about this giveaway, in all cases I will need the link as proof, so I can grant you an extra entry.

The giveaway closes on November 5 @ 11:59 pm EST. The winner will be announced on November 6.

Good Luck to everyone! And Please don’t get discouraged if you don’t win this time. Keep checking often, or better yet subscribe to receive updates from Leyla’s Room, so you never have to miss a Giveaway!

http://www.webmd.com/diet/

We have all heard it too many times before. Drink 8 glasses of water a day… I’ve always wondered if that was true, and why that number. So I did a bit of research and although most of the findings are common sense information, I still wanted to share it with all of you, my lovelies, because even the best of us need to be reminded of certain things. And I would be the first to admit that I unfortunately do not drink that required amount…

It’s amazing that a human body can go for several weeks without food, but can only survive for a few days without water. Water is one of the most essential nutrients to sustain our life. As you probably know, our bodies are about 60% water. Most people have no idea how much water they should be drinking, and in fact, most of us are living in a constant state of dehydration, without even realizing it!

http://www.webmd.com/diet/

Water is responsible for so many vital bodily functions, such as: helps the kidneys remove poisonous wastes from our bodies, controls chemical reactions in digestion and metabolism, carries nutrients and oxygen to the cells through the blood and helps cool the body through perspiration, lubricates our joints, and even helps us breathe! Our lungs must be moist to take in oxygen and excrete carbon dioxide. It is possible to lose a pint of liquid each day just exhaling.

According to Dr. Howard Flaks, a bariatric (obesity) specialist in Beverly Hills, Calif, : “By not drinking enough water, many people incur excess body fat, poor muscle tone and size, decreased digestive efficiency and organ function, increased toxicity in the body, joint and muscle soreness and water retention.” (Source: http://www.naturodoc.com/library/nutrition/water.htm)

Surprisingly enough, if you’re not drinking enough, your body may retain water to compensate. Paradoxically, fluid retention can sometimes be eliminated by drinking more water, not less.

Beverages such as coffee, tea containing caffeine, alcohol, juice, pop and other sugary drinks actually dehydrate the body, so if you are drinking any of the above, you have to compensate by drinking extra water. Drinking enough water can actually help you lose weight. If you drink a glass of water before each meal you trick your body to fill fuller; therefore, you will eat less. So that is a good way to do portion control, as well as hydrate your body.

One point that really caught my attention is that fine lines and wrinkles are deeper when you’re dehydrated. And drinking water hydrates skin cells and plumps them up, making your look younger! And who doesn’t want that, right?

So how much water should you be drinking? The known rule is ‘8×8′ : drink eight 8 oz glasses of water per day. Now this number varies depending on your level of activity and the climate you live in. If you exercise and tend to sweat a lot, then you should replenish that with an extra 1-2 glasses, or if you live in a hot climate, again increase the water intake.

The signs of feeling thirsty (like a dry mouth) is actually the last step of our bodies crying out to be hydrated. Because our bodies are used to the feeling of dehydration the brain learns to stop registering the early signs of dehydration. Therefore, we should pace the water intake throughout the day. If you’re not used to drinking a lot of water (like me), then make it a new habit. Start your day with a glass of water first thing in the morning and a glass at night before going to sleep. And spread the other 6 throughout your day in between meals & snacks.

You’re probably thinking: ‘If I drink that much water, won’t I have to spend half the day in the bathroom?’. You will obviously have to urinate a lot more, which is a good thing. Means your body is cleansing itself. Water dilutes the salts and minerals in your urine that form crystals knows as kidney stones. And kidney stones can’t form in diluted urine, so reduce the rick with plenty of water. After awhile your bladder will get used to the volume of water you’re giving it and will adjust accordingly. You will start to go to the bathroom less, but will urinate larger amount of urine each time.

If you are like me, and don’t particularly enjoy drinking large amounts of water, when you don’t feel thirsty, here are a few tips to help you along the way:

- Squeeze lemon juice into the water. It will not only add flavour and natural sweetness, but lemon juice is also a great detoxifier.
- Drink herbal teas, such as green tea as part of your 8 glasses of water. Green tea is a strong anti-oxidant and natural diuretic.
- Note that veggies, fruits, milk and other foods all contain water, so that also helps you get to that daily requirement.

I hope I was able to inspire you all to start drinking more to keep those bodies hydrated and help them function at their full capacities!

Are you already drinking enough, or will you commit to start drinking more after reading this? I know I am… =)

Just like abs, arms can be a huge problem area for a lot of women & men alike. I know so many people who, because they are too self-conscious of the way their arms look – will not wear any sleeveless tops or dresses. And what a shame!

It is true that in order to achieve those toned, sculpted & sexy arms you will have to make some changes in your diet and will have to commit to a regular workout regimen. A lot of people think that they can do a few exercises here and there, without really changing their eating habits, and they will miraculously lose the fat & will see the results by doing a few bicep curls.

I’m sorry to burst your bubble, but it doesn’t work like that. And believe me, I am not pointing fingers: I used to think that way as well. And then, one day I was fed up with my own excuses and decided to do lots of research and commit to leading a balanced & healthy lifestyle.

It’s not just about having great looking arms, abs or legs or any other body part. In order to look good, and have a healthy, toned, sexy body, you have got to make some mental & lifestyle changes. Your #1 priority should be your HEALTH, first and foremost, and then the look / appearance of your body. When you make that mental shift, everything changes, and you realize that your health, the length and quality of your life are all in your own hands!!!

The time to make that change is today! Not tomorrow, or on Monday, or next month, or when you have time – No excuses!

I will keep repeating these words, because, I know that sometimes it takes that extra push from someone else, or from your own self, to get started. If I said that it’s always easy for me to workout, I would be lying! Some days I’m looking forward to it, and other days, I literally have to force myself. And that is what I will be doing here, if I have to. I want to inspire you to take charge of your life, and lead a healthy & balanced life.

So, after that long lecture, lets get down to business.

What are the steps to getting those toned & sexy arms?

Firstly, just like with the abs, it doesn’t matter how much you workout your arms, if you have some extra fat, you will not see the results. So what does that mean?

Step 1. It means you have to make healthier food choices. Cut out all fast foods, sugary foods, processed foods, fatty & greasy food out of your diet! Instead, substitute it with lots of vegetables, fruits, whole grains, and delicious home-made food. Limit your intake of sugar, chocolate and unhealthy desserts. Make sure you’re consuming enough healthy protein and carbohydrates, which are essential to fuel working muscles. Carbohydrate rich foods include breads, breakfast cereals, pasta, rice and fruit. But I’m sure this is not news – you must already know this…

Step 2. You have to incorporate some sort of cardiovascular exercises into your workouts. It could be anything from, walking, running / jogging, swimming, tennis and even dancing! Yes, dancing! Sign up for a Salsa Class, and start going to Latin Clubs to practice your moves on the dance floor. What could be better? It’s fun & believe me, you get your heart rate up & sweat a lot! Do that for 2 hrs, a couple times a week, and there is your cardio. Obviously, if you have more fat to lose, then your have to increase your cardio to perhaps 3-4 times a week. Listen to your body, it’ll tell you what it needs.

Step 3. In order to have beautifully sculpted arms, you have to exercise not just one part of the arm, but all of them. Shoulders, biceps & triceps are the three major arm muscle groups that you should be focusing on. There are numerous weight training exercises geared towards each one of these muscle groups. I can’t possibly list all of them here, in this one post. But I will share a few that I do on a regular basis.

In the future posts, I plan to show and break down specific exercises for each body part that I use, and that have helped me. So, if you don’t want to miss the updates, sign up to my blog.

What you need to perform these exercises:

Women – If you are a beginner 3-5 pound dumbbells, intermediate to advanced 8 – 10 pound dumbbells & a workout mat

Men – If you are a beginner 8-10 pounds dumbbells, intermediate 15 – 20 pounds, advanced 25 + pounds, Increase the weight gradually, depending on how big you want to grow your muscles.

NOTE: Before you begin any workout, remember to keep proper form while you’re exercising. To help you keep an eye on your form workout in front of a mirror, or with a friend who will keep an eye on your form for you.

For each of the following exercise repeat for 1-3 sets of 8-15 reps.

Biceps Exercises

Biceps Curls

1. Stand with feet hip-width apart, abs engaged as you hold dumbbells in front of the thighs.
2. Squeeze the biceps & bend the arms, curling the weights up towards the shoulders.
3. Keep the elbows stationary & only bring the weight as high as you can without moving the elbows.
4. Slowly lower the weights, keeping a slight bend in the elbows at the bottom (make sure to keep tension on the muscle & visualize your muscles getting sculpted as your move through the exercise)

Concentration Curls

Concentration curls, as the name implies, not only takes concentration to get your form right, it also concentrates all your energy right onto your bicep muscle. This is a great exercise to put at the end of your biceps workout to really get the blood to your muscles (or the ‘pump’).

1. Sit or kneel & hold a dumbbell in the right hand.
2. Bend forward, keeping the abs engaged & prop the right elbow against the inside of the right thigh.
3. Contract the bicep & curl the hand towards the shoulder without moving the elbow. You don’t have to touch your shoulder.

Hammer Curls

In addition to working out your biceps, because the hands are rotated in, the forearms also get a bit more attention in this exercise. Changing the hand position can also make the exercise challenging in a different way, so you can do these in combination with regular curls or barbell curls to target the full range of the biceps and the forearms.

1. Stand with feet about hip-width apart, abs engaged as you hold dumbbells in front of the thighs.
2. Turn the hands so that the palms face each other & squeeze the biceps to curl the weights towards the shoulders.
3. Keep the elbows stationary & only bring the weight as high as you can without moving the elbows.
4. Slowly lower the weights, keeping a slight bend in the elbows at the bottom (make sure to keep tension on the muscle & visualize your muscles getting sculpted as your move through the exercise)

Triceps

Triceps Extensions

Triceps extension involves holding one or two weights together in both hands & extending the arms over the head. For this exercise, keep the abs engaged to avoid arching the back and start with light weights so you have control of the movement. You can also do this one arm at a time with lighter weights.

1. Stand with feet shoulder-width apart, crisscross dumbbells and hold at the center with both hands overlapping one another.
2. Take the weight straight up overhead with the arms next to the ears.
3. Lower the weight behind the head until the elbows are at about 90 degree angles.
4. Squeeze the triceps to straighten the arms without locking the joints.

Triceps Dips

Dips are an advanced exercise targeting the triceps. You can add intensity by walking the feet out or by propping the feet on a bench or chair. This version shows a modified dip using a chair. To keep this move safe and effective, don’t shrug the shoulders but, rather keep them down and away from the ears as you bend the elbows. If you have shoulder problems, you may want to avoid this exercise.

1. Sit on a bench or chair.
2. Begin with hands next to or slightly under the hips.
3. Lift up onto the hands & bring the hips forward.
4. Bend the elbows (no lower than 90 degrees) & lower the hips down, keeping them very close to the chair. Keep the shoulders down.
5. Push back up without locking the elbows & repeat for 10-16 reps.

Tips
- Keep the shoulders down & away from the ears to protect them from injury.
- Keep the hips close to the bench or chair to keep the focus on the triceps and not the shoulders.
- To make it easier, move the feet closer in. To make it harder, walk the feet out or elevate them on another chair or bench.

Triceps Kickbacks

The kickback is a common triceps exercise which involves extending the arm while the torso is in a bent position. For this exercise, you can do one arm at a time and use heavier weights or you can extend both arms at the same time, which will involve more lower back stabilization.

1. Hold a light-medium weight in both hands and bend over until your torso is at a 45-degree angle or parallel to the floor (more advanced).
2. Begin the movement by bending the arms & pulling the elbows up to torso level.
3. Holding that position, straighten the arms out behind you, squeezing the triceps muscles.
4. Bend the arms back to starting position & repeat for 10-16 reps

Tips

- Do this exercise one arm at a time if you’re using heavier weights or need more support for the lower back.
- Keep the abs engaged & the back flat throughout the movement.
- At the end of the movement, your arms should extend along the body, palms facing each other.
-  Try not to swing the arms to the weight up.

Shoulders

Front Raise

Because the shoulder has three heads (the front, middle and rear deltoids), you want to choose exercises that target all three. The front raise targets the front deltoid although it does involve the other shoulder areas as well. For this move, you’ll probably need lighter weights – your arms are straight, making this a long lever move and, therefore, more challenging.

1. Hold light-medium weights with arms straight down, palms face the thighs.
2. Slowly lift arms up to shoulder level, keeping the elbows slightly bent.
3. Hold there for a second, exhale & lower back down.
4. Repeat for 1-3 sets of 12-16 reps

Lateral Raises

The key to doing this move correctly is to keep a slight bend in the elbows, but to keep them pointing towards the back of the room rather than towards the floor, which is a common mistake. Think of leading with the elbows rather than the hands or wrists.

1. Stand with feet hip-width apart and hold light-medium weights at the sides.
2. Keeping a slight bend in the elbow, lift the arms out to the sides, stopping at shoulder level.
3. Lower back to starting position & repeat for 1-3 sets of 10-16 reps.

Overhead Press

The overhead press is often a standard move in most routines because it hits every part of the shoulder with an emphasis on the front and middle part of the deltoid. This is also a tough exercise because you’re pressing a weight over your head, so you may not be able to lift as much weight for this move as you do for other exercises. Using dumbbells challenges each arm independently.

1. Begin standing or sitting with elbows bent & weights next to the ears.
2. Press the weights up over the head.
3. Lower the weights, bringing the hands next to the ears & repeat for 1-3 sets of 10-16 reps

Do you really want those sexy, sculpted & toned arms? Well, then you gotta work hard for them!

Try out these tips and the exercises for 6-8 weeks, and I guarantee you, you will see some amazing results! And when you do, please come back here & share your success story.

Good Luck & Stay Motivated!

Photo Source: http://www.prevention.com, http://www.fitnessbuzzline.com, http://sassyworkout.com, http://www.wellness-without-drugs.com
Exercise write up & photo source: http://exercise.about.com, http://exercise.about.com/bio/Paige-Waehner-7009.htm

Like most people, I was under the impression that if I did a variety of abdominal exercises that targeted lower, mid and upper abs, I would slowly get a flat tummy and get a sexy six-pack that we all want. I wanted to investigate this further, because I figure if I was a victim to this misconception, I’m sure there are others who can relate. And why not get educated together, right? There is no point in killing yourself every day and doing hundreds of crunches and sit ups if you won’t even be able to see them.

While ab exercises are definitely beneficial, since they build muscle and strengthen the core, focusing on ab exercises alone will not get your far. Now, I’m no anatomy expert, but lets look at it logically; we’ve got a layer of skin, then a layer of fat called Subcutaneous (which is the stuff that wobbles and still moves when you stop and bugs you so much) then the muscle tissue that protects the organs, and then another layer of abdominal fat called Visceral. So, if you only work out the muscles, you will surely start to build, tone and shape them – BUT, unfortunately, those sexy abs will be hiding under the layer of fat, and neither you, nor anybody else will be able to see the results of all the hard work you’ve been putting in.

Read on, as you’ll find there are a couple of other things you have to incorporate into your workout, in order to melt away the fat and reveal those newly toned abs.

What’s the best way to lose belly fat?
I know that it sounds like a total cliché, but maintaining a healthy, well-balanced diet and exercising regularly is truly the best way to stay healthy and look great doing it. There is tons of research done that proves the fastest and most effective way to burn off the fat from your belly is a combination of resistance weight training and cardiovascular / aerobic exercises.

What should you do, if you want to lose that stubborn belly fat?
#1, You will need to exercise! A basic cardio workout routine of 30-40 min long, 2-3 times a week simply will not be enough. Instead a total, full-body training program consisting of both weight or resistance training and cardiovascular exercises will deliver faster and better results. The benefit of full-body training is that it raises your metabolic response to your workout. By increasing your metabolism through the development of lean muscles, your body will actually burn fat even at rest.

Cardio is truly one of the best methods to improve your stamina, endurance and lose fat. Cardio which is short for cardiovascular, refers to any activity such as running, swimming, cycling and even dancing, which elevates the heart rate for a prolong period of time. Regular cardio when combined with a healthy diet and lifestyle ensures that you will have a healthy heart and will be able to enjoy life and see your grandchildren and maybe even great-grandchildren grow up and even get married. Who wouldn’t like that? The best way to start with cardio is to start out slowly and increase the intensity and the duration as your stamina improves. Cardio can be performed both indoors and outdoors; it can be as simple as putting on your running shoes and going for a run. If you don’t like to run, (which I can’t say I love doing, but it’s slowly growing on me) there are many other alternatives including swimming, cycling, aerobics, elliptical trainers, stair masters, spinning and many more.

#2 –Yes, You’ve heard this before – eat healthy! If you goal is to lose fat, then you cannot ignore the fact that by eating fatty foods, such as chips, burgers, pizzas etc, you will not lose any fat / weight. Because whatever progress you make during your workouts, will go to waste and you will simply gain that unhealthy fat right back. Instead, make a commitment to change your diet and include a balance of fruits, veggies, lean meats, fish and grains into your diet. It’s really not as hard as you think it is. The hardest thing is to make that decision and stick to it. Which brings me to my 3^rd point.

#3 – At the end of the day, none of this advice will be helpful, unless you do it CONSISTANTLY and CONTINUALLY! To lose that unattractive and unhealthy belly fat, eating right and exercising regularly cannot just be hobbies that you do “when I have time”.  Speaking from personal experience, we waste so much valuable time during the day doing things that have no real value, time that could otherwise be devoted to our health and fitness. So get up early if you have to, turn off the TV and honestly, stop wasting time on Facebook & Twitter! You will need to make a commitment and integrate this lifestyle into your daily routine if you are serious and really want to see results. And I promise within 6-8 weeks you will start to see noticeable results and will be ready to show of your sexy six-pack at the beach this summer.

Please feel free to share your own tips on how to lose that unwanted belly fat and get those toned abs.

Photo Source: www.prevention.com, http://epicself.com, www.athleteinme.com, http://burnmybellyfat.com, www.ehow.com, www.medical-weight-loss-guide.com