"Sleep is that golden key that ties health and our bodies together." - Thomas Dekker The Different Stages of Sleep Sleep is about 30% of your life, averaging eight hours per day. But have you felt tired in the morning despite getting eight hours of sleep the night before? Low quality of sleep is your cause. During sleep, your brain goes into sleep cycles that alternate between non-rapid eye movement...
"Good nutrition will prevent 95% of all diseases" - Linus Pauling Simple Ways to Save On Your Grocery Bill Because buying healthy food can be expensive and challenging, here are some tips to help you save while eating healthy. According to the Environmental Working Group, the “clean fifteen” has little or trace level of chemicals.   Therefore it's not necessary to buy organic which...
“Let food be thy medicine and medicine be thy food.” - Hippocrates Dietary Fat Dietary fat is the densest form of energy with nine calories per gram.   It's more than double of carbohydrate and protein with four calories.   Chemically, dietary fats consist of carbon atom chains that range from 2 to 22 in length. The state (liquid or solid) of the fat depends on...
“Great things are done in a series of small things brought together.” - Vincent Van Gogh Micronutrients Vitamins and minerals are micronutrients found in food that is essential for your optimal health and wellness. The wide range of vitamins and minerals are the building blocks for your body’s physiological processes. Foods Containing Vitamins The best option to obtain vitamins and minerals is by eating nutrient-dense foods. Here...
"If it doesn't challenge you, it won't change you." - Fred DeVito  Compound Weightlifting Exercises To increase performance, strength, and size, these four exercises are on top of the list. Bench Press Squat Deadlift Military Press All these are compound exercises, meaning they all work multiple joints and muscle groups when performed. For example, the bench press activates the muscle groups in the chest,...
“Energy and persistence conquer all things.” - Benjamin Franklin Protein Protein is a macronutrient with four calories per gram. The body breaks it down into a pool of amino acids for many uses such as repairing and building of muscle tissue. How Much Protein You Should Consume Based on the Institute of Medicine, your protein consumption is in the range of 10 to 35 percent of our...
“Knowledge isn’t power until it is applied.” - Dale Carnegie Six-Pack Abs The term “abs” refers to a pair of muscles that make up the rectus abdominis.   But to complete the full six-pack abs look, you must properly develop the other “core” muscles such as obliques, transversus abdominis (TVA), and serratus anterior. How You Get Six-Pack Abs You can get six-pack abs by the...
“Success isn’t always about “greatness.” It’s about consistency.  Consistent hard work gains success.  Greatness will come.” - Dwayne Johnson (The Rock) Cardio Cardio is from the Greek word kardia meaning heart.  In terms of health and fitness, cardio refers to any exercise related to the heart. It's not only helpful in losing fat, but it can also help build more muscle over time...
“We are what we repeatedly do.  Excellence, then, is not an act, but a habit.” - Aristotle The Three Forms of Carbohydrate The three forms of carbohydrate are monosaccharides, oligosaccharides, and polysaccharides. To understand what each form is, let’s break them down into smaller components. Monosaccharides are simple carbohydrates because of their simple chemical structure with one sugar. They include glucose, fructose, and galactose...
“Do or Do Not.  There is No Try.” - Yoda Fiber Soluble and insoluble fiber are the two forms found in many of the food sources that you eat. Soluble fiber is digestible and stimulates the growth of healthy bacteria and fatty acids required for the colon. Some common foods that contain soluble fiber are: Bananas Plums Apples Broccoli Sweet potatoes Carrots Almonds Beans Peas On...

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