5 everyday diet mistakes people make

Fitness goals are hard to maintain for many reasons including diet mistakes. In combination with exercise, there are a number of diet goals that have to be met in order to keep fit and healthy.

Fitness goals are hard to maintain for many reasons including diet mistakes. In combination  with exercise, there are a number of diet goals that have to be met in order to keep fit and healthy.

One of the main reasons why most people may be finding it difficult to keep up with their new year fitness goals resolution is due to dietary mistakes. Here are 5 mistakes you may be making:

• Not enough food: You may think of diets are calorie lowering regimens. Unfortunately, it is not controlled fat loss, so the weight loss will also include muscle, which lowers your overall metabolic rate. Thus it becomes harder to maintain the weight loss after the diet. Work out your calorie exhaustion and aim to go no more than 500 calories under your expenditure.
• Reducing calories without burning them: Diet alone can burn fat, which means you’d have to miss out on so many core nutrients that your body needs.. The best tactic is to eat healthy, watching your protein and fat intake, whilst burning the fat stacked in the body through activity. That also means a little cardio often.
  • Cutting out important foods: In  a bid to reduce calories, a lot of people tend to neglect helpful and nutritious food groups like good fat.. Our bodies need fat and removing it completely can lead to a less healthy body. Good fats help prevent inflammation, prevent damage in the body, aid the use of certain key nutrients and help regulate a healthy blood profile.
  • Lift weights: Always combine strength training with your cardio training. Building a stronger body and stronger muscles will increase the rate at which  your body burn calories all of the time, in the gym, at home, at your desk and when you're asleep.
  • Eat enough protein: Protein is the foundation for the whole body and we need it to have healthy skin, tissue and muscle. Most people on a fat loss diet need to be absorbing an amount of protein that is at least 1.6g per kg of your desired body weight. So, if you are hoping to get to 60kg, you need to be taking in 60 x 1.6 = 96g of protein every day. FYI,  there is about 21g of protein in a chicken breast.
  Use these fitness and diet guides and let us know how they work out.

5 foods that boost brain function

What we eat can have serious impact on how our brain works. That being said, it is vital to seek out foods that help improve brain function and in turn make you healthier mentally. 

 

According to a list put together by nutritionist, Naomi Mead, here are 5 foods that can improve brain function:

• Eggs: Egg yolks possess a B vitamin which aids memory and brain function. Choline, which can be found in eggs aids synthesis of acetylcholine, a messenger in the brain that relays communication between the brain and the nerves and muscles. During pregnancy, choline deficiency has been linked with neural tube defects.
• Salmon fish: Salmon possesses omega-3 fatty acids, which enhance learning and memory. They are also vital for healthy arteries and strong circulation, as well as maintaining a healthy blood supply to the brain. Consuming salmon 2/3 times weekly, can decrease the chances of stroke and dementia.
• Blueberries: This possesses polyphenolic compounds, predominantly anthocyanins, which have strong antioxidant and anti-inflammatory effects. A research of older adults with early memory changes discovered that 12 weeks of daily blueberry eating was enough to improve scores on tests of cognitive function, including memory.
• Dark chocolate: Chocolate is rich in flavonoids, which can help to improve blood vessel function, increasing blood flow to vital areas of the brain for 2-3 hours after eating. This suggests dark chocolate may improve brain function in persons who are intellectually impaired due to fatigue, ageing or lack of sleep. 
• Beef: Opt for organic, grass-fed beef, which provides vitamin B12, and possesses up to 5 times the omega-3 content of grain-fed beef. Vitamin B12 is key for healthy brain, and a lack of this vitamin may result to brain shrinkage. Mental fogginess and poor memory are also signs of vitamin B12 deficiency.

Incorporate these healthy and beneficial foods into your diet and let us know what the results are. 

Fitness Tip Try out this 3-minute intense Ab workout

You do not need to spend so much time doing exercise, this ab targeted workout will leave you completely burn in no time

You do not need to spend so much time doing exercise, the more intense it is guaranty an effective result.  

Looking fitting at all times is possible if you can try out this 20 minutes on your ab workout with just three simple moves.

This ab targeted workout will  leave you completely burn in no time, no heavy gym equipment is required, just a workout mat and a fitted workout outfit will do.

Note that it is always better to check with your doctor before engaging in any form of exercise, especially if you are under medications or going through a mild or severe medical condition.

Do all three moves, 20 seconds each, totalling one minute. Then repeat the circuit twice more for a total of three minutes.

Bunny hop

• Begin in a plank position with the feet together.
• Pull your abs in and jump your feet to the right, bringing your knees toward your right elbow. Your torso will twist to the right.
• Jump your feet back to plank to complete one rep.
• Repeat on the other side, and continue alternating sides for 20 reps total.

V-sit

• Start in a seated position with your knees bent and feet off the floor. Your chest should be open and lifted. This is similar to a modified boat pose in yoga.
• With your arms by your sides, slowly unfold from your seated v by simultaneously lowering your torso and legs toward the floor. Stop when your legs are around a 45-degree angle, or when you feel your lower back arch away from the floor. Be sure to keep your head and shoulders off the floor and your lower back pressed into the mat.
• With your core tight and tucked, use your abs to return to the starting position.
• Repeat for 20 seconds, moving slowly and with control.

Elbow plank with hip dips

• From an Elbow Plank position, slowly rotate the spine to lower your right hip to just above the floor. Come back to Elbow Plank.
• Now lower the left hip toward the floor.
• This counts as 1 rep.
• Do as many reps as you can for 20 seconds.

Men are more likely to get Cancer if they do this in bed

It is important for every man to play it safe and make the right decision for his sexual health

New studies have shown that men are twice as likely as women to get cancer of the mouth and throat linked to the human papillomavirus, or HPV, one of the most common sexually transmitted infections, researchers say.

Yahoo reports that for men, the risk of HPV-driven cancers of the head and neck rise along with the number of oral sex partners, researchers said Friday at the American Association for the Advancement of Science (AAAS) annual meeting.

Nearly two out of three of these oral cancers in the United States and most western nations are caused by infection with the HPV  16 strain of the virus, and incidence of cancer is on the rise in recent years, said Gypsyamber D'Souza, who teaches epidemiology at Johns Hopkins University in Baltimore, Maryland
 She said her research shows that youths are engaging in oral sex at increasingly young ages, compared to past generations.

"Our research shows that for men, the number of oral sex partners -- as that number increases, the risk of an oral HPV infection increases," she told reporters.

But with women, the number of sexual partners does not appear to raise the risk.

"Comparing men and women with the same number of sexual partners, a man is much more likely to become infected with oral HPV than a woman."

The reason may be that when women are first exposed to HPV vaginally, they mount an immune response that prevents them from getting an oral HPV infection, she said.But men do not seem to have equally robust immune responses.

"Men are not only more likely to be infected with oral HPV infection than women, but our research shows that once you become infected, men are less likely to clear this infection than women, further contributing for the cancer risk."

HPV infection is quite common, and most people clear the virus within a year or two, she said.

In some cases, however, HPV does not go away and can lead to cellular changes in the mouth and throat, which eventually become cancerous.

How To Build Up Our Health

To build up our health in good direction proper nutrition comes first , without it disease is sure to appear , right food forms the foundation for health , poor food means poor nutrition ,poor nutrition leads to poor physical structure and poor structure spell I'll health and disease
This few tactics can be considered when improving or building up good health
1, Exercise
Proper exercising can help anyone go along way in keeping fit and healthy it help the body function properly and freely and also help the blood circulate properly it is recommended for everyone to exercise regularly
2, Fresh air is also important and compulsory to good health ensure that your living rooms are well ventilated and free from air polluted items
3, personal hygiene
Make sure you take good care of yourself and your environment avoid repeating dirty cloth , dispose your waste regularly avoid stagnant water and get rid of rat cobwebs dust , also wash your hands always wash your hands well before and after food , cover your food well and avoid eating in a dirty place , also be careful how you handle food containers ,you can also learn more on this topic on the next post
4, Mental rest , create time for relaxation and mental freedom , you can achieve this by ensuring you create time for family relations friends and love ones

The Quest For Good Healthy living

Health

and peace of mind are among life's greatest treasure . whateverwhatever age or means , most of us may enjoy a fuller degree of physical health , and none need mental peace . Everyone holds the key to be used effectively .
The fact is obvious that on every hand we find suffering and disease .people are afflicted with all kinds of ailments , among which cancer , diabetes , viruses and heart and blood disease ranking high , increase demand is made on hospitals and health practitioners . As we become aware of the prevailing condition we might well ask : how can we stop or avoid serious illness and disease spreading in our community .
Firstly we must get to know what is health ? And what is disease ?
According to Tabers medical dictionary , health is wholesoness , a condition in which all function of the body and mind are normally active , from this we see that the normal natural state is what we mean by health
A disease condition develop when we do not maintain health . Disease is the absence of health  thus it is that in many condition the physician combat disease not so much on the disease itself , as by seeking to restore health.
It is recognize that right approach to the problem of curing or avoiding disease , is to concentrate on on restoring and maintaining positive health.
In this way we will be a better and healthier society
Join me next time on another topic
 (( How we can build up our health ))