Saturday 12/03/2016 : The leading source for health, fitness, weight loss, nutrition and anti aging health and wellness information



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"When you change the way you look at things the things you look at change"
Wayne Dyer

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I have been helping people reach their health and fitness goals for over 15 years.

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  • 26 Nov 2016

    5 Core Bodyweight Exercises You Should Be Doing

    Core Bodyweight Exercises

    core bodyweigth exercises In this short article I’ll be showing you 5 great core bodyweight exercises. A strong core looks awesome, supports great posture, enhances your balance, safeguards you from injury and far more. Let’s take a look at these exercises:

    1– Plank

    The plank is a very deceptive looking bodyweight exercise that works all your core muscles. To carry out the plank, follow the guidelines listed below:

    1. Kneel down and put your lower arms on the ground.
    2. Raise your knees off the ground, support your bodyweight on your lower arms and toes, straighten out your back and tighten your core muscles.
    3. Hold this position for as long as you can handle.

    Here Is A Video Presentation Of The Plank

    2– Side Plank

    The side plank is a variation on the routine plank that puts more focus on the oblique muscles at the side of your core. To carry out the side plank, follow the guidelines listed below:

    1. Lay down on the left hand side of your body.
    2. Put your left lower arm on the ground and your right forearm arm behind your head.
    3. Gradually raise your hips off the ground, support your bodyweight on your feet and left forearm and tighten your core muscles.
    4. Hold this position for as long as you can handle.
    5. Lay down on the right side of your body.
    6. Put your right forearm on the ground and your left forearm behind your head.
    7. Gradually raise your hips off the ground, support your bodyweight on your feet and right forearm and tighten your core muscles.
    8. Hold this position for as long as you can handle.

    Here Is A Video Presentation Of The Side Plank

    3– V-Up

    The V-Up is a more advanced ab exercise that includes raising your legs and arms off the ground into a v shape. To carry out the V-Up, follow the directions listed below:

    1. Set on your back with your legs right out in front of you and your arms right out above your head.
    2. Gradually tighten your core muscles while all at once raising your legs and arms off the ground, stopping when they meet in the middle of your body and form a v shape.
    3. Gradually lower your arms and legs back to the beginning position.
    4. Repeat actions 2-3 for as long as you can handle.

    Here Is A Video Presentation Of The V-Up

    4– Superman

    The superman is a great exercise for your lower back that mimics superman mid-flight. To carry out the superman, follow the guidelines listed below:

    1. Lay down on your stomach with your legs right out in front of you and your arms right out above your head.
    2. Gradually raise your right arm and your left leg a couple of inches off the ground and hold this position for 5 seconds.
    3. Gradually lower your right arm and left leg back onto the ground.
    4. Gradually raise your left arm and your right leg a couple of inches off the ground and hold this position for 5 seconds.
    5. Gradually lower your left arm and right leg back onto the ground.
    6. Repeat actions 2-5 for as numerous representatives as you can handle.

    Here Is A Video Presentation Of The Superman

    5– Glute Bridge

    The glute bridge is another great bodyweight exercise for your lower back that also will work your glutes. To carry out the glute bridge, follow the directions listed below:

    1. Lay down on your back with your legs bent, your feet as near to your butt as possible and your arms right out to the side.
    2. Gradually tighten your core muscles, flex your glutes, straighten your lower back by rising and hold this position for 5 seconds.
    3. Gradually lower your back to the beginning position.
    4. Repeat actions 2-3 for as many times as you can handle.

    Here Is A Video Presentation Of The Glute Bridge


    With these 5 core bodyweight exercises, you’ll quickly develop strength and with a proper diet, flatten your stomach. Merely perform them one or two times weekly, enable yourself 3 days of rest in between each workout and increase the number of repetitions you carry out throughout each exercise.

    Please like the core bodyweight exercises post and share!

    The post 5 Core Bodyweight Exercises You Should Be Doing appeared first on Exercise and Nutrition Tips.

  • 5 Nov 2016

    Want Natural Weight Loss? You Need To Avoid This Now

    Try This For Natural Weight Loss

    natural weight loss If you want to avoid weight loss pills and want natural weight loss, just walk into your kitchen and find your answer to what you need to do. Often when we find our waistlines expanding, we are quick to blame the fat we are consuming in our diet and immediately begin to reduce that without looking at the other factors that might be causing weight gain. In reality, it is the sugar in our diets that is often responsible for sabotaging your weight and well-being. So if it is natural weight loss you are looking for, hopefully this post can lead you in the right direction.

    We already know that sugar can lead to tooth decay, diabetes, and a sugar crash, but what most people don’t know is the effect that sugar can have on our weight. In order to understand why sugar is so detrimental to our weight loss efforts, especially in the area of our stomachs and hips, we first need to understand what happens in our bodies when we consume sugar.

    Sugar In The Body

    Once we have consumed a food with sugar in it, our body converts it one of two ways.  It either burns it for energy or converts it to fat and stores it. In moderate amounts, our bodies are capable of using fiber to convert the sugar into energy and not having any significant amounts of sugar left over to convert to fat.

    However, when you consume sugar in excess, your pancreas detects it and releases a hormone called insulin to deal with the excess sugars. The regulation of the sugar levels in your body is the responsibility of insulin. This means the more sugar there is in the blood, the more insulin the pancreas releases. This means that insulin is responsible for the lowering of blood sugars.

    Insulin helps our bodies to store the sugar as glycogen in the fat cells and as glucose, or energy, in the liver. Glycogen is triglycerides. These triglycerides are fatty deposits that are found in the blood. They are created by your liver to repair and build your body’s tissues.
    When your liver is hit with high doses of sugar and insulin, the liver responds by sending out more triglycerides. This increase in triglycerides is a signal to your body that it is time to store abdominal fat for use later on. What this means is that when we consume high amounts of sugar, especially fructose, our bodies store it as fat around our waistline.

    The process of high amounts of insulin being produced on a regular basis to combat sugar leads to your cells becoming numb to insulin; this is what leads to type 2 diabetes. When your body no longer responding to insulin, your metabolism will no longer functions the way it should, which can lead to a gaining of more weight.

    According to the U.S. Department of Agriculture, the average American consumes, on average, about 32 teaspoons of added sugars every day, that’s equivalent to 108 pounds of sugar each year, and doesn’t even include the carbohydrates that are converted into sugars, or the sugars that occur naturally in our foods.

    Sugar and the Obesity Epidemic

    When it comes to cutting out sugar, it is almost impossible. There are so many foods that contain added sugars and carbohydrates that convert into sugar after we consume them. There is also no hard and fast rule for the amount that you should consume in the run of a day. With that being said there is a standard recommendation which is six teaspoons for women and nine teaspoons for men.

    Many people are often tricked because a food may not necessarily list sugar on the ingredient list. Popular foods like pasta sauce, fruit juice, yogurt, granola bars, and energy drinks may be loaded with hidden sugars.

    Final Thoughts

    When choosing food, choose options that have the least amount of added sugar to them. Consume fresh fruits instead of fruit juices. The fiber that is in the whole fruit will help you break down the sugars in the fruit more effectively.

    Natural weight loss is possible and before you search for that magic pill, try opening your kitchen cabinets. Get rid of the table sugar altogether, and if you do use it, use raw sugar which is less processed and healthier, but remember moderation is key! Drink water instead of soda and stay away from processed foods wherever possible to help minimize the effect sugar is going to have on your waistline.

    The post Want Natural Weight Loss? You Need To Avoid This Now appeared first on Exercise and Nutrition Tips.

  • 16 Oct 2016

    Foods That May Help Prevent Cancer To Add To Your Diet

    Are You Eating These Foods That May Help Prevent Cancer?

    blueberries Taking steps to be healthy is something we all can do and knowing which foods that may help prevent cancer can be something we can’t ignore. Cancer is a horrible illness which triggers your body’s cells to grow in a quick, unmanageable way and if not dealt with early, it can frequently be deadly. In this post I’m going to be going over which nutrients have actually been particularly connected with the possible prevention of cancer and then highlighting some of the finest food sources.

    Which Nutrients In Food May Help Prevent Cancer?

    A number of the nutrients in natural, unprocessed foods have actually been shown to possibly help prevent cancer and these are detailed in the list below:

    1) Fiber: Fiber is an indigestible carb that can be discovered in most vegetables and fruits. Research studies have actually revealed that a high fiber diet plan can minimize your risks for various kinds of cancer consisting of colon cancer, breast cancer, ovarian cancer, prostate cancer, and lung cancer.

    2) Fat: Fat isn’t really typically applauded as a cancer combating food or even as a food that is thought of as being healthy. Truth is, it is necessary for excellent health and research has actually revealed that consuming lots of polyunsaturated and monounsaturated fat can likewise be a help in cancer prevention.

    3) Vitamins: The vitamins are a choice of 13 nutrients that have many healthy benefits and can aide in cancer prevention. In specific, vitamins A, B9, C, E and D have actually all been revealed to lower your risk of cancer.

    4) Minerals: The minerals are a group of nutrients that act in a comparable method to the vitamins and support much of the bodies important processes. A few of the minerals have cancer fighting properties with research studies recommending that vanadium, copper, selenium, germanium, and molybdenum are all powerful cancer fighters.

    5) Phytonutrients: The phytonutrients are nutrients that can be found in lots of vegetables and fruits. They’re not classified as essential nutrients however they are among the most effective cancer fighting nutrient groups around.

    Which Food Can Safeguard Us Against Cancer?

    The very best foods that may help prevent cancer are those which contain high levels of the nutrients noted above. As a basic guideline, natural, unprocessed foods consist of these nutrients however if you’re having a hard time consuming these nutrients, the list listed below describes 5 of the very best cancer avoiding foods:

    1) Almonds: Almonds are packed with fiber, monounsaturated fat, vitamin E and copper. They’re likewise extremely filling and make a terrific healthy treat.

    2) Blueberries: Blueberries are among the most phytonutrient abundant foods around as well as include incredibly high levels of vitamin C and vitamin E. They’re incredibly sweet and an exceptional option for dessert.

    3) Flaxseeds:  Flaxseeds are a leading source of dietary fiber and polyunsaturated fats. They can be consumed on their own or with yogurt to whip up a yummy cancer battling treat.

    4) Green Tea: Green tea is among the most well advertised cancer battling foods around and is jam-packed filled with phytonutrients. The taste does take some getting use to, so if you discover it a little overwhelming just try mixing in honey or lemon to the glass.

    5) Soybeans: Soybeans are another dazzling source of phytonutrients as well as consist of high levels of copper, fiber and polyunsaturated fat. They’re an exceptionally flexible veggie and can be contributed to essentially any meal.


    Can you eat all these foods and still get cancer? Of course, but why not try to do everything you can to be healthier. So now that you know the foods that may help prevent cancer, start including them in your diet. Consuming more cancer preventing foods in your diet plan can give you the added protection needed to help cancer prevention. If you’re not consuming the foods above on a routine basis, now is the time to make some modifications. Ditch the processed foods, stock up on these healthy, natural cancer combating foods and provide your body the added protection it is worthy of.

    The post Foods That May Help Prevent Cancer To Add To Your Diet appeared first on Exercise and Nutrition Tips.

  • 1 Oct 2016

    Why You Shouldn’t Focus On Crunches In Your Ab Training

    Why You Shouldn’t Focus On Crunches

    why you shouldn't focus on crunchesPeople often mainly perform crunches when working their abs but I will discuss why you shouldn’t focus on crunches in your ab routine. For years people did sit-ups. Then we were told crunches are way better than doing sit-ups. So this must be the best exercise right? Wrong!

    The truth is, crunches are not that effective when it come to overall core and abdominal strength, and they also can lead to injuries. So in this post I will discuss the downside of doing crunches, and what is a better option.

    The Different Types of Crunches

    There are a few variation to the crunch exercise such as the basic sit up crunch to the more advanced bicycle crunch. These variations will have additional areas of the body involved to create more resistance, or target different areas.

    Regardless of the type of crunch, crunches involve contracting your ab muscles to pull your shoulders and head off the ground, or keeping your back flat during the reverse crunch. True some of the variations of crunches can target the lower abdomen and are not completely worthless, they do have issues that limit their effectiveness.

    Common Mistakes When Doing Crunches

    A big mistake many people make when doing a crunch is the pulling of their head to raise up their torso. This movement can lead to strain of the neck or back and ends up doing nothing for your abs.

    Another common mistakes that many people make when doing crunches is using the back to do the movement instead of the core. This completely takes away from what you are aiming to achieve as it will shift the focus to a different muscle group.

    Also, many people have the problem of keeping their feet firmly planted as they often lift them up to decrease the distance the body needs to travel. These types of modifications will actually take away from the core muscles being engaged.

    Understand The Core For Better Abs

    Your core muscles are a group of muscles that work together to control how your body moves. The obliques, abdominals, hip flexors, and certain back muscles are muscles of the core.

    When you walk or run, the core is responsible for keeping you stable and moving your legs more efficiently.

    The core is also responsible for other movements such as sitting up straight, carrying objects, and bending over.

    Since the core is such a vital part of our everyday life, it is best to train the entire core instead of specific regions.

    You shouldn’t just focus on abdominal training. Doing sets of crunches, reverse crunches, bicycles crunches, to just target your abs not only will take a long time to do, it will also have your chances of getting hurt increased. Doing an exercises that can work several parts of your core at once would be a better option wouldn’t it?

    Better Options: The Plank

    One of the best exercise to work the entire core is the plank.

    A standard static plank is done by lying face down parallel to the floor with your arms bent under your chest. You then raise your body off the ground while supporting yourself with your feet and underside of your arms.

    This movement has you holding your core firm, as well as your arms and legs, to hold yourself up. The plank helps you get a stronger core with the resistance from your body and gravity. Their are also several variations of the plank that can make it more challenging if needed.

    Add in some exercises like burpees and mountain climbers and you will find yourself with an awesome routine.

    Final Thoughts

    Having a strong core is an important part of any exercise routine as it can help increase performance and lower the injury risk. A strong core can also help you in everyday activities in your life. I hope this article has helped you realize why you shouldn’t focus on crunches when working your abs. With that being said, go do some planks!

    Not sure how to do a plank? Here is a video on how to do a plank.

    The post Why You Shouldn’t Focus On Crunches In Your Ab Training appeared first on Exercise and Nutrition Tips.

  • 17 Sep 2016

    5 Fat Loss Mistakes That May Be Stopping Your Results

    5 Fat Loss Mistakes You May Be Making

    fat loss mistakesWhen it comes to weight loss, if you are making these fat loss mistakes, you may never get the results you have been so badly wanting. The desire to lose weight fast have many setting themselves up for failure.

    Here are 5 common fat loss mistakes that will stop you from getting results.

    1. Not Taking In Enough Calories.

    It is well known that in order to lose weight, you should reduce calories. This does not mean you should starve yourself. Your body will go into starvation mode and hold on to stored fat for energy when you don take in enough calories. Your best method would be to to cut back 250 to 500 calories a day.

    2. Spot Reducing.

    If you are holding fat in a specific area, you won’t be able to eliminate the fat in that area only. You need to lose weight through your body as a whole. Doing specific exercises in hope of toning that area and burning the fat off will not work. You can work specific muscles but to burn fat, it has to be an overall body process.

    3. Overdoing Cardio

    Doing a ton of cardio may have cardiovascular benefits but when it comes to burning fat, it may not be the best way. This may sound wrong but there is some reason for this. When you perform long bouts of cardio day after day, you will start to lose muscle, especially when you have a calorie deficit. You can replace a few of those cardio sessions with weight training. Weight training can also have you burning fat and can help raise your metabolism.

    The type of cardio performed also can be a factor. Low intensity, long duration is not the best for fat loss. Keeping your metabolism running high is the key to fat loss. You wont accomplish this if you are walking on a treadmill and reading a book. A routine like this will have little effect on your metabolism and will slow right back down as soon as you are finished. However, HIIT which is alternating high intensity and low intensity bouts, will have your metabolism sky high for many hours after your workout.

    4. Eliminating Some Food Groups.

    Unless you know that you have an intolerance or allergy to a certain food or food group, you should not stop eating any food group. For instance, going gluten-free has become very trendy in hoping to lose fat. Unfortunately, after a month or two after eliminating gluten, many have found no success. Substituting gluten-containing foods like pizza, bread, bagels, and cereals with non gluten varieties may just be as bad. Guess what. Theses gluten-free varieties usually have the same amount of calories.

    Another once trendy diet was the no carb diet. This was quickly proven to be ineffective as it left many having no energy at all.

    Don’t fall for these traps. Instead, follow a well-balanced diet with lots of whole foods.

    5. Not Taking In Enough Fat.

    I know, this sounds wrong when it comes to trying to lose fat fat but not all fats are bad. The fact is, fat can be an important part of successful weight loss plan. The important thing is that you are eating the right kind of fat. Unsaturated fat from seeds, nuts, seeds, olives, oils, and avocados, are actually beneficial. It stabilizes your appetite, keeps your blood sugar levels controlled, and may also raise your resting metabolic rate. It is important to stay away from saturated fat that is found in refined baked goods, deep-fried and processed foods.

    Final Thoughts

    I hope that you find avoiding these 5 fat loss mistakes has you on track to seeing the results you have been wanting. What do you think? Comment below on how you may have improved your weight loss.

    The post 5 Fat Loss Mistakes That May Be Stopping Your Results appeared first on Exercise and Nutrition Tips.

  • 4 Sep 2016

    Aching Joints? Tips That Can Help You With Your Joint Pain

    Do You Have Aching Joints?

    aching jointsHaving aching joints is something that almost everyone will encounter at some point in their lifetime. We have now learned that there are steps you can take for joint pain relief. Whether it be from weightlifting, aerobic classes, repetitive work, or just everyday overuse, joint pain can effect your life in many ways. Additionally, this constant joint pain can lead to osteoarthritis and possibly rheumatoid arthritis.

    Learning how to control and manage joint pain can help raise your quality of life. Below are some methods that joint pain sufferers can try. Remember, this post is for informational purposes only,  a physician should always be consulted if you have questions about your situation.

    Let’s first take a look at the types and most common types of joint pain:

    Types of Joint Pain

    Bursitus – Inflammation or injury to the fluid sack located in the joint
    Tendonitis – Tendons around the joint become inflamed from micro injury, overuse, etc.
    Arthritis – Deterioration of the cartilage at the ends of bone causing a wearing away of the joint.

    Joint Pain Prevention

    Hot and Cold Therapy

    There are certain situations that heat or cold therapy may help relieve some joint pain but this should be decided by a doctor or physical therapist. If it is determined that using heat/cold therapy is appropriate for your aching joints, then it must be determined which temperature treatment should be used. Relief can come from such things as moist heat from a shower or bath, or dry heat from a heating pad. A bag of frozen vegetables wrapped in a towel or an ice pack can relieve pain and reduce any swelling. People who have poor circulation should not use cold packs.

    Protect the Joints

    If the stress of being overused in everyday activities such as work are the problem, a brace or splint can be used to take away from the joint being used. Many employers are equipped for these type of problems and can supply it to the employee but if not. a physician or therapist can supply the best one to use.


    Massage can provide a temporary relief to joint pain but doesn’t treat the root of the problem. A massage therapist can help improve blood flow to the area which can lead to a lessening of the joint pain. It is very important to remember that arthritic joints are almost always very sensitive so a therapist that is familiar with these types of pain would be the best choice.


    Exercise can play a major role in preventing joint pain but can also be a major cause of it. Doing low impact exercises such as swimming, walking, range-of-motion exercises, stretching, and proper warm up, are all things that can help joint mobility.

    Stretching is something people mainly focus on when they walk into the gym or start an exercise routine but getting the blood flowing is what you should be doing first. A light cardio movement will ensure the blood is going to all the muscles and prepare you for your workout. Stretching is best performed after the warm-up or at the end of your workout.

    Doing exercises without proper form can be very hard on your joints. Combine this with a constant of heavy lifting and you have a recipe to damage your joints.

    A personal trainer or physical therapist can plan an exercise program that will give you the most benefit without causing damage to your joints.


    The supplement world has changed in the last several years with more and more supplements being introduced to the market for all types of ailments. Making sure you get your Omega-3’s may help with inflammation. A new supplement that is all the rave in the bodybuilding world because of the promising feedback it has gotten is SNS Joint Support XT.

    Weight Loss

    The benefits to our health that results from being at a healthy weight are well known. This is also true for playing a part in keeping your joints healthy by keeping the stress off them. Research shows that women who lost 10 lbs reduced the chances of developing osteoarthritis in the knees. Also,these studies show that if osteoarthritis is already affecting one joint such as the hip or knee, losing weight can reduce the chance of it happening in the other hip or knee. A personal trainer or physical therapist can put you in the right direction to lose the necessary weight.

    Final Thoughts

    Joint pain can be painful and can stop or slow you down in many parts of your life. I myself have dealt with aching joints with over 20 years of weight training. I have had success with warming up properly, correct form on exercises, and supplementation.

    My personal recommendation – Click here to get SNS Joint Support XT

    aching joints

    The post Aching Joints? Tips That Can Help You With Your Joint Pain appeared first on Exercise and Nutrition Tips.

  • 27 Aug 2016

    Benefits of Using Fitness Trackers In Your Daily Routine

    Benefits of Using Fitness Trackers

    using fitness trackersIf you are looking to get healthier, using fitness trackers can be a great tool to help you reach your goals. Fitness trackers can help keep track of your activity level and send it right to your phone or tablet. This information is very helpful in helping you stay on track in your fitness regimen. Fitness trackers can give a person a sense of accountability and take some of the guesswork out of their fitness routine.

    Just What Are Some of The Benefits Of Fitness Trackers?

    Keeping Track of Your Progress

    This is one of the basic functions of the fitness device as it helps you stay on track of your fitness program. They can monitor everything from your quality of sleep, heart rate, calories burned, steps taken, and general physical activity. These devices are great for weight loss as you can check your progress and heart rate and make the necessary adjustments to assure more calorie burning. The smart way that theses trackers can display your information gives you an added benefit of what need to be done. The difficulty of knowing just how your fitness program is effecting you is made easier with fitness trackers.

    Self Motivation

    This is often a major problem for many people but when you can visually see your progress or how much further you may need to achieve your goal, it can be motivating.

    Employers have jumped on board providing staff with fitness trackers to help keep them motivated to stay fit. They will set target goals and give small rewards to those who achieve them. There always is a great deal of motivation when a group of people are pushing each other or even competing against each other.

    The display of your daily progress can be incentive enough for some people struggling with their weight. There is actually some psychological advantages to using a fitness tracker as people will usually work harder when they see they are making progress.

    You Can Personalize Your Routine

    Fitness trackers give you the ability to set your own goals. Being connected to your smartphone or tablet will give you the ability to personalize the device. These fitness trackers are also great for the person who just hates going to a gym. These devices can help you make sure that whatever activity you decide to do outside of a gym, it is working for you. You will be able to monitor your intensity levels and make the necessary adjustments if you need.

    A State of the Art Weight Loss Tool

    Fitness trackers can give people a better understanding of how they are performing in achieving such things as weight loss. A check of your heart rate can give you a better understanding on how you may need to up the intensity of your fitness program. Keeping track of your calories burned and calories consumed will have you on the right path to losing weight.

    Functional and Fashionable

    Even though this may not be a benefit to your health, a fitness tracker is also something that is actually fashionable. It is as easy as wearing a watch which also means you can wear it just about anywhere you go. Fitness trackers come in different colors, sizes, and shapes and can easily be matched to your style.

    Different Types Of Fitness Trackers

    Daily Trackers

    Daily trackers are a great way to measure such things as:

    • Stairs  climbed
    • Steps taken
    • Calories burned
    • Length of Exercise
    • Activity minutes
    • Sleep time

    Check out great daily fitness trackers here!

    Training Trackers

    Training Trackers have the same features as above plus:

    • Heart rate
    • Miles traveled
    • Speed, pace route
    • Breathing patterns

    Check out great training fitness trackers here!


    Whether it is for weight loss or just trying to get healthier, we often need all the help we can get to stay and keep motivated. Whatever your goal is, using fitness trackers can be a great tool to help you reach your goal.





    The post Benefits of Using Fitness Trackers In Your Daily Routine appeared first on Exercise and Nutrition Tips.

  • 14 Aug 2016

    Dietary Fat: Do You Know The Different Types of Fat?


    Dietary Fat: Know The 4 Types of Fats

    types of dietary fatsEliminating dietary fat is one of the first things people think of when looking to eat healthier, but it is important to know the different types of dietary fats. The truth is, with the exception of trans fats, dietary fats are needed for good health and should be consumed regularly. I have written this post to give you a better understanding of the four main dietary fats and just what they are.

    Saturated Fats

    The most vilified of the four is saturated fats as many sources claim that it leads to heart disease, clogged arteries, and more. The truth is however, saturated fats are needed for good health and without them your body would not function correctly. The role saturated fats play include:

    • Strengthening your bones
    • Protecting against heart disease
    • Stronger immune system
    • Stronger vital organs
    • Strengthening of your nervous system.

    Excellent sources of saturated fats include dairy, red meat, and butter. If you are a vegetarian you can get saturated fats from nuts, avocado, and coconut. The key of course is moderation as you do need to watch calorie intake.

    Monounsaturated Fats

    Monounsaturated fats helps keep your body protected from many ailments and helps keep your blood healthy. The list below will highlight some of the main functions monosaturated fats have in your body:

    • Increased HDL blood levels ( this helps clear LDL cholesterol from your arteries)
    • Improved blood glucose regulation
    • Protection against cancer
    • Increased fat burning
    • Reducing LDL cholesterol blood levels (causes a restriction of blood flow)
    • Protection against inflammation.

    Monounsaturated fats can be found in avocados, most nuts and seeds, olive oil, and almost all plant based foods.

    Polyunsaturated Fats

    Polyunsaturated fats can be separated into two main types: omega 3 essential fatty acids (EFAs) and omega 6 essential fatty acids (EFAs).

    The benefits of polyunsaturated fats include:

    • Cancer protection
    • Brain boosting
    • Better Vision
    • Better skin
    • Stronger bones
    • Protection from heart disease

    Some great sources of omega 3 EFAs are dairy products, cold water fish (such as anchovies and salmon), and flaxseed oil. Some great food sources of omega 6 EFAs include sunflower seed oil and most types of nuts.

    Trans Fats

    Unlike the three dietary fats that I have already mentioned, trans fats can be damaging to your body and are not required by your body. Trans fats are man-made, artificial types of fat which many food manufacturers use to keep their product on the shelves longer without going bad.

    There are many negative symptoms including:

    • Increased cancer risk
    • Increased Alzheimer’s risk
    • Increased risk of heart disease.

    Trans fats are also found in many processed foods such as cookies, fries,  frozen foods and pizzas. Therefore, it is important to limit or avoid consuming these foods and try to put your focus on fresh, natural ingredient products so you can avoid all the health risks that trans fats have.


    I hope my post has helped you learn more about dietary fat. It is important to know the different types and their importance to your health. So if you haven’t started already, get rid of the trans fats foods and eat the more healthier fats to get all the health benefits they have.

    This post is for informational purposes only, always consult your physician about any health concerns.

    The post Dietary Fat: Do You Know The Different Types of Fat? appeared first on Exercise and Nutrition Tips.

  • 31 Jul 2016

    Plant Based Cookbook: Forks Over Knives Review

    The Forks Over Knives Plant Based Cookbook Review

    plant based cookbookIf you have been looking to change your diet and get healthier, the “Forks Over Knives” plant based cookbook maybe just what you need. Many people have become interested in more of a plant based diet so I decided to do a review of one of the top cookbooks on the subject.

    About The Forks Over Knives Cookbook

    First, as a disclaimer, this review is for informational purposes only and you should consult your physician before trying any diet or program. That being said, inside the cookbook you will find over 300 recipes on plant based eating. In fact, there are enough recipes in the cookbook to eat something different for the entire year if you really wanted to.

    The main thing about plant based eating is you will be getting all your protein from sources other than meat. This is something many people have become interested in because it leaves out many of the synthetic and processed foods which are in today’s diet. True, protein from meat is a good way to build muscles, but it is also higher in fat. Although fat is needed in our diets, it does have 9 calories per gram compared to 4 calories per gram contained in other food groups.

    When your diet is more plant based, you will immediately eliminate a lot of calories, this in turn can lead to weight loss. There are also other benefits to having a plant based diet. Of course when you eat a plant based diet you will be getting all the vitamins and minerals your body needs to help keep you healthy.

    Other Benefits Of A Plant Based Diet

    Are you aware that eating more vitamin B6 can help improve your mood by increasing serotonin in your brain. Did you know that consuming enough magnesium and zinc can help to produce more testosterone to help you burn fat? It is crucial that our bodies get this stuff and with today’s lifestyle, many do not.

    But wait, there’s even more! Consuming a diet that is plant based is also faster to prepare because there isn’t a need to do a lot of cooking. Also, there is no threat of getting salmonella from this kind of diet and in the long run it ends up being cheaper.

    What this all means is is that this plant based cookbook is going to help you eat cleaner and healthier and help you actually stick to a diet when you start to feel better. With all the nutrients and fiber you will need you should start to see the pounds come off. If you are a meat eater, I am not saying to completely eliminate meat but just start by cutting back and see how it goes.

    Final Thoughts

    While this book is an awesome way to get lots of healthy plant based recipes, I feel for any diet to really work, especially if you are not one to give up meat, you should not completely give up meat. Going all out on any diet is usually a recipe for failure, so it is best to slowly incorporate these recipes into your diet. You may surprise yourself and find you can live with less meat.

    The plant based cookbook “Forks Over Knives” should be in everyone’s kitchen. The instruction are clear and if you still are on the fence about a plant based diet, try a few recipes, I am sure you will be adding them to your diet.


    The post Plant Based Cookbook: Forks Over Knives Review appeared first on Exercise and Nutrition Tips.

  • 24 Jul 2016

    5 Core Strengthening Exercises You Can Do At Home

    5 Core Strengthening Exercises

    core strengthening exercisesA strong core is important to our daily function and these five core strengthening exercises can really improve the way you function. In this post I’ll be giving you five bodyweight exercises that will strengthen your core and can be done right at home.

    1 -Plank

    The plank may look like a simple exercise but it can greatly improve the strength of your core. To do the plank, follow the steps below:

    • While kneeling down, place your forearms on the ground.
    • Bring your knees of the ground supporting your bodyweight on your forearms and toes.
    • Straighten your back and tighten your core muscles.
    • This position should be held for as long as you can.

    Here Is A Video Demonstration ON How To Do The Plank

    2- Side Plank

    The side plank is similar to the regular plank with the exception being more emphasis on the oblique muscles on the side of your core. To do the side plank, follow the steps below:

    • Start by laying on the left side of your body.
    • Put your right arm by your side and place your left forearm on the ground.
    • Slowly bring your hips off the ground and support your bodyweight on your left forearm and feet while tightening your core.
    • You should hold this position for as long as you can.
    • Repeat the same process on the right side.

    Here Is A Video Demonstration ON How To Do The Side Plank


    The V-Up is a great ab exercise that is challenging and very effective for stronger abs. To do the V-Up, follow the steps below:

    • Laying down on your back, straighten your arms out above your head and your legs out in front of you.
    • Keeping your core tight, simultaneously raise your arms and legs off the ground, and form a v-shape by meeting in the middle.
    • Slowly lower your arms and legs back down to the starting position.
    • Repeat the steps 2-3 for as many reps as you can do.

    Here Is A Video Demonstration On How To Do The V-Up


    This great exercise for your lower back, the superman replicates superman in mid-flight. To do the superman, follow the steps below:

    • Lay down on flay on your stomach with your arms out above your head and you legs straight out.
    • Slowly raise up your left leg and right arm a few inches off the ground, holding this position for 5 seconds.
    • Slowly lower your left leg and right arm back down to the ground.
    • At a slow pace, raise your left leg and right arm a few inches off the ground, holding this position for 5 seconds.
    • Slowly lower your right leg and left arm back down to the ground.
    • Repeat the steps 2-5 for as many reps as you can do.

    Here Is A Video Demonstration On How To Do The Superman

    5- Glute Bridge

    The glute bridge is also a great exercise for your lower back that will also give your glutes a workout. To do the glute bridge, follow the steps below:

    • Lay down on your back keeping your legs bent, place your arms out to your side and bring your feet as close to your butt as you can.
    • While tightening your core muscles, straighten your lower back by raising up, flex your glutes, and holding the position for 5 seconds
    • Slowly bring your back down to the starting position.
    • Repeat the steps 2-3 for as many reps as you can do.

    Here Ia A Video Demonstration Of How To Do The Glute Bridge


    Doing these five core strengthening exercises you can help improve everyday function in your life. Simply doing these exercises 2-3 times a week, making sure there is a break in between, can have you getting the benefits of better posture, better balance, and just better overall performance in your daily routine.

    The post 5 Core Strengthening Exercises You Can Do At Home appeared first on Exercise and Nutrition Tips.





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