Top 10 Reasons to eat watermelon This Summer

Watermelon is packed with important nutrients like beta-carotene, vitamins A,  B1, B6, and C, potassium, magnesium, biotin, copper, pantothenic acid, and more. It is also a great weight-loss tool since it has an incredibly puny calorie count- only 30 calories in a 100-gram serving. Even the seeds and the rinds have health benefits! This is a truly amazing fruit.

1.Going on a “watermelon fast” can help to cleanse your kidneys of toxins and give your body a chance to kill off unwelcome bacteria. Thus, it is helpful at fighting urinary tract infections that are based in the kidneys. Just eat nothing but watermelon for a full day, and the benefits will accrue.

2.Make watermelon-seed tea to help treat kidney stones. Crush up a tablespoon of watermelon seeds, throw them in the cup, and then pour some boiling water over them. Let it steep and cool off for a few minutes, then enjoy.

3.Drink three glasses of pure, fresh watermelon juice a day. This will help clear excess ammonia out of your liver, which is a good step in a total body detox program. This can also help cleanse your colon and fight edema.

4.Watermelon’s high water and fiber content make it a great cure for constipation. One should not “overdose,” however, since that could result in the opposite problem.

5.Instead of just throwing the rind out, you can rub it on your skin. Nutrients in the rind have anti-bacterial and anti-fungal properties. Thus, pimples and skin fungi can be treated with the rind of a watermelon.

6.Studies have found that L-citrulline, an amino acid that watermelon abounds with, can reduce blood pressure, relax arteries, and improve blood circulation.

7.Watermelon’s alkalinity and high water content make it effective at washing out gout-causing uric crystals.

8.Watermelon can have a soothing effect on your stomach. So, if you are suffering with heartburn, eat five or six chunks of this fruit daily. Eating them slowly also seems to help, so just take the time to pick the seeds out in order to slow down the consumption rate.

9.Watermelon is high in Lycopene, a carotenoid that is important to overall cardiovascular health. Lycopene is at its peak levels in watermelon just after the fruit ripens to a white-pink color.

10.Watermelon is a good anti-inflammatory and anti-oxidant. It is much better to get these benefits naturally, if possible, than with artificial drugs.

With so many health benefits being discovered in regard to watermelon, we have good reason to keep on eating this fruit that we all love to eat anyway. While watermelon is not an “elixir” that magically solves all of your health woes in an instant, it does have the ability to assist with a wide range of health-related problems. Its nutrients serve to keep you going strong and to clear up various issues should they arise.

Incorporating a big dose of watermelon into your diet will prove a wise choice, boosting your body’s overall health level on multiple fronts.

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5 Benefits of Doing Planks Exercise

Planking has become increasingly popular for core strengthening, and for good reason: it works – in large part because it engages multiple muscle groups simultaneously. What are some of the benefits you can expect from adding this exercise to your regular routine?

1. A Toned Belly

Planking will help build your deep inner core muscles that lay the groundwork for that six-pack look. As your abdominal muscles become stronger, your mid-section will tighten.

Keep in mind, however, that in order to really get "six-pack" abs, you have to shed fat. For men that would be a body fat of about 6 percent, and women around 9 percent, in order to achieve that classic six-pack. This is not necessarily healthy.

2. Reduce Back Pain

Planks work for back pain because they strengthen your core, which has the pleasant “side effect” of reducing back pain. They also strengthen your back muscles, especially those in your upper back. According to the American Council on Exercise (ACE):2

“Because the plank exercise requires minimal movement while contracting all layers of the abdominal fascia, it is an excellent way to strengthen the core, which, in turn, helps reduce low-back pain.”

3. Flexibility

While building strength, planks also increase flexibility in your posterior muscle groups. The muscles around your shoulders, collarbone, and shoulder blades will expand and stretch (an area that often receives little attention), as will your hamstrings and even the arches of your feet and your toes.

If you do a side plank, you can also stretch out your sides (especially if you extend your arm up over your head in line with your body). To increase the stretching benefits, try a rocking plank – once in basic plank form, rock your body back and forth by moving your toes a few inches either way.

4. Improve Your Mood

Virtually every exercise has the potential to give you a mood boost, and planks are no exception. Planks are unique, however, in that they help stretch and ultimately relax muscles groups that often become stiff and tense from prolonged sitting. The tension release that planks provide is uplifting for your spirit.

5. Improve Your Balance and Posture

To do a plank correctly, you must engage your abs to stay upright. Side planks or planks with extensions are particularly beneficial for building balance, as are planks performed on a stability ball. To test and strengthen your balance, try a side plank with a leg raise – get into side plank position, then lift your top leg and hold for one count. Lower it and repeat, then switch sides. In addition, planks work all the muscles you need to maintain proper posture, like your back, chest, shoulders, abs, and neck. If you do planks regularly, you’ll find you’re able to sit or stand up straighter with ease.

HOW TO DO A PLANK

1.Start by getting into a press up position.
2.Bend your elbows and rest your weight on your forearms and not on your hands.
3.Your body should form a straight line from shoulders to ankles.
4.Engage your core by sucking your belly button into your spine.
5.Hold this position for the prescribed time.

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5 Reasons Why You Should do legs Workout

If you train in a commercial gym, you’ve probably noticed most gym go-ers don’t train their legs. You might be the only one using the Power Rack for Squats and maybe you’ve seen guys with a huge upper-body but toothpick legs. Popular excuses: “I run for my legs”, “My legs are too big already”, “Squats hurt my knees”, … Whatever the story, not training your legs is the biggest training mistake you can make. Here are 5 reasons you should train them.


1. More Muscle. You can find studies showing that Squats & Deadlifts increase the release of Growth Hormone & Testosterone more than any other exercise. These are natural muscle building hormones. 

2. Bigger Upper-body. Squats & Deadlifts work your whole body, not just your legs. Quick examples of how they stimulate upper-body growth too: Your arms squeeze the bar hard during heavy Squats & Deadlifts. Your abs work hard at stabilizing the weight during Squats. Your chest muscles tense hard during heavy Deadlifts. If you can’t train your upper-body because of an injury, you can prevent muscle loss in your upper-body by doing heavy Squats & Deadlifts.

3. More Strength. Stronger legs and core muscles will increase your strength on upper-body lifts and thus help upper-body muscle development. Quick examples of how Squats & Deadlifts can cause strength gains on your other lifts: Leg drive matters on the Bench Press. Stronger legs means more leg drive and a bigger bench, and thus bigger muscles. Squats & Deadlifts strengthen your legs & lower back. These muscles help you stay strong during the Overhead Press. 

4. Mental Strength. Here’s the real reason why people don’t train their legs: it’s physically & mentally hard. That’s why doing Squats and Deadlifts will build your mental endurance & character like no other exercise.

5.Running Doesn’t Count! Running, cycling or soccer will never work your legs like Squats & Deadlifts do. Include both exercises in your routine and you’ll see how you’ll get better at sports and how your upper-body will improve.

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Health Benefits Of Ragi

Finger millet (Eleusine coracana L.) also known as Ragi in India is one of the important cereals which occupies the highest area under cultivation among the small millets. The state of Karnataka is the largest producer of ragi in India.

                           

                     

1.Ragi for lowering high cholesterol levels: Ragi contains amino acids Lecithin and Methionine which help in bringing down cholesterol levels by eliminating excess fat from Liver. Finger Millet also contains the amino acid threonine which hinders fat formation in the liver, and helps to bring down the cholesterol levels. The high fiber content of ragi also helps to manage cholesterol problems.


2.Ragi in anemia: Ragi is an excellent plant source of natural Iron. Its consumption helps in Anemia. Vitamin C increases iron absorption. Sprouted ragi develops vitamin C in the process of sprouting, therefore the iron in ragi becomes more bioavailable when consumed as sprouted ragi flour or ragi malt.

3.Ragi for relaxation: One amazing benefit of Ragi is that it helps in relaxing the body naturally. It is found to be beneficial in conditions of anxiety, depression, migraine and insomnia.

4.Ragi for bones: Ragi is the richest source of calcium among plant foods. Calcium along with vitamin D helps to strengthen bones. It is an excellent source of natural calcium for children and aging people. It helps in development of bones in growing children and in maintenance of bone health in adults. Thus Ragi helps to keep bone problems at bay and could reduce risk of fractures too.

5.Ragi for diabetics: Regular consumption of finger millet is known to reduce the risk of diabetes mellitus and gastrointestinal tract disorders and these properties are attributed to its high polyphenol and dietary fiber content. According to research Finger Millet based diets help diabetics as they contain higher amounts of fiber over other cereals and millets. Diets based on whole finger millet have a lower glycemic response i.e. lower ability to increase blood sugar level. This has been attributed to presence of certain factors in ragi flour which lower digestibility and absorption of starch.

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Why An Apple a Day Keeps the Doctor Away

Do you really know what makes an apple so special? Why is it that we never hear an orange or a banana a day keeps the doctor away?

                          

1-Apples contains Vitamin C. Vitamin C helps greatly your immune system. A lot of people who lack Vitamin C in their diet have poor healing, bruise easily and have bleeding gums.

2-Prevent Heart Diseases. The reason it can prevent both coronary heart disease and cardiovascular disease is because apples are rich in flavonoid. Flavonoids are also known for their antioxidant effects.

3-Low in calories. A regular size apple has between 70-100 calories. Eating an apple when craving for candy or chocolate can make the desire disappear since apple in itself contains sugar, but gives you only ¼ of the calories.

4-Prevent Cancers. Notice the plural. We all know that cancer comes in several forms and in different places. Apples target multiple cancers such as colon cancer, prostate cancer and breast cancer in women.

5-Apples contain phenols, which have a double effect on cholesterol. It reduces bad cholesterol and increases good cholesterol. They prevent LDL cholesterol from turning into oxidized LDL, a very dangerous form of bad cholesterol which can be deadly.

6-Prevent tooth decay. Tooth decay is an infection that seriously damages the structure of your teeth, which is caused primarily because of bacteria. The juice of the apples has properties that can kill up to 80% of bacteria. So there you have it, an apple a day also keeps the dentist away!

7-Healthier Lungs. A research at the University of Nottingham Research shows that people who eat 5 apples or more per week has lower respiratory problems, including asthma.

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9 Benefits Of honey

Honey is a sweet liquid produced by honeybees from the nectar they gather from flowers via the complicated process of regurgitation and evaporation. Honey is made up of glucose, fructose, and minerals such as iron, calcium, phosphate, sodium, chlorine, potassium, magnesium. It is also fairly rich in vitamins B1, B2, B3, B5, and B6.

1. Boosts Energy

Honey can instantly boost your energy level. Due to the natural sugars in honey, it provides a healthy source of calories and energy whenever the body needs them most.

It easily fights fatigue and solves the problem of low energy. At the same time, honey satisfies the body’s innate craving for something sweet. This means you can have honey without worrying about putting on extra weight. Next time you feel the urge to eat something sweet, simply have a tablespoon of raw, organic honey.

2. Reduces Muscle Fatigue

Athletes often suffer from muscle fatigue, which can impact their performance level. But the problem can be solved easily with honey.

Honey can boost athletes’ performance and endurance levels and reduce muscle fatigue. This is due to the perfect combination of glucose and fructose in honey. Glucose is absorbed instantly by the body and provides immediate energy, while fructose is absorbed more slowly, providing sustained energy to the body.

3. Regulates Blood Sugar

Honey is sweet, but those who suffer from diabetes can enjoy it without a problem. In fact, honey can help regulate blood sugar levels due to the combination of fructose and glucose. Some types of honeys have a low hypoglycemic index. This means when such honey is consumed, it will not spike your blood sugar level fast.

Those suffering from Type 1 diabetes should eat one tablespoon of honey daily. At the same time, the minerals,vitamins and antioxidant properties in honey are highly beneficial.  Plus, as it is sweeter, you are likely to use a lesser amount of honey than sugar.

4. Treats Coughs

Several studies have found that honey is a far more effective remedy for coughs compared to many over-the-counter cough medicines. Honey has strong antibacterial properties that help soothe sore throats and kill the bacteria that cause the infection.

To get quick relief from coughing, mix one tablespoon of honey with some fresh-squeezed lemon juice and drink this solution at regular intervals. You can also mix honey, lemon juice and a pinch of salt in a glass of lukewarm water and use it to gargle. For cough treatment, it is recommended to use buckwheat honey over other types of honey.

5. Heals Wounds and Cuts

Honey has natural antiseptic, antibacterial and antimicrobial properties. These properties help clean wounds and cuts. Also, honey can keep wounds and cuts free from infection, reduce odor and pus, lessen pain and promote speedy healing.

After gently cleaning the wound or cut with lukewarm water and mild soap, apply a layer of honey on the affected area and cover the area fully with a bandage. Change the bandage every 24 hours. Honey is an excellent option for those who are allergic to topical antibiotics.

7. Beats Insomnia

Many people have trouble sleeping. Honey is a simple solution for this problem. Honey is a fat-digesting carbohydrate that stimulates the release of insulin and allows tryptophan to enter the brain easily.

Tryptophan is the compound that makes us sleepy. Simply have a glass of warm milk with honey before going to bed. Both honey and milk are tryptophan-containing foods.

8. Good for Skin

Due to its antimicrobial and antifungal properties, honey is the ultimate ingredient to use for healthy and glowing skin. For blemishes, apply a little bit of honey directly on the affected area before going to bed. This will give the skin all night to absorb the honey’s medicinal properties.

Wash it off the next morning with lukewarm water. Follow this simple remedy for several days and soon you will have clear and glowing skin. Honey can also be used to treat other skin conditions like eczema, ringworm and psoriasis. Honey can also reduce skin inflammation and relieve dryness.

9. Reduces Weight

Honey contains vitamins, minerals and amino acids. All these elements work together to promote fat and cholesterol metabolism, which in turn helps maintain body weight and prevents obesity.

It has been found that drinking a glass of lukewarm water with honey and lemon juice on an empty stomach, first thing in the morning, is one of the simplest ways to lose weight. Doing this helps with detoxification, cleansing the liver, removing toxins, and flushing fat out of the body.

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