1. Increasing stamina and physical performance during exercise
A study conducted at Northumbria University, U.K,  found that beet juice had a very surprising effect on a group of male cyclists. The cyclists were tested to see how long they could cycle for before starting this experiment. They were then given 8 oz. of beet juice every day for two weeks and tested again to see if there was any difference in their cycling performance. Amazingly, on average the men could cycle 12 percent longer! Researchers attribute at least part of this effect to the abundance of nitrates found in beet juice. Nitrates slow down the rate at which oxygen burns within our muscles and consequently increases the length of time they can perform exercise before fatiguing.

2. Promoting liver health
Beet juice is one of the best vegetable juices for the liver because of its high content of an antioxidant called betaine. Betaine stimulates the liver cells to function optimally and to clear out toxins. When the liver is functioning at its best our whole body benefits greatly, because the liver is the main detoxification organ that clears all kinds of toxic chemicals out of our bloodstream. Betaine also protects the cells of the liver, the gall bladder and the bile duct from oxidative damage.

3. Treating anemia and restoring red blood cell levels
One of the major juicing benefits of beets is the rich content of iron. Iron is essential for building red blood cells, because it is the atom that sits right at the center of a red blood cell molecule. If we get low on iron, our red blood cell account will diminish accordingly. For this reason, drinking fresh beet juice daily is a great choice for those who have anemia, are menstruating or who have just given blood.

Beetroot Juice Recipes

Beet juice is quite concentrated, so it’s critical to dilute it with water or other juices. This is important, because ingesting too much beet juice or even too many beet greens can cause fever or chills, dizziness, hives, temporary paralysis of the vocal chords or increased heart rate. Beets are also high in oxalic acid, so you should avoid them altogether if  your stomach is easily irritated or you have osteoporosis, kidney stones, rheumatoid arthritis or gout.

But don’t let the warnings scare you away from beet juice; it can be incredibly beneficial when enjoyed in moderation by healthy people. What is moderation? While you assess how your body will tolerate it, begin with one tablespoon per day. After a few days, work up to one to two ounces per day, depending on how your body reacts. Let any reactions be your guide to whether you should modify the amount. To make sure you know just exactly how much beet juice you’re getting, juice the beet first and set the juice aside before you put the rest of the ingredients into the juicer.

And one last common sense precaution: try to use organic ingredients when you make juice. That will allow you to get more of what you need and less of what you don’t need, like pesticides.

Keeping the above caveats about quantities in mind, here are some  juicing recipes that will allow you to get all the benefits of the mighty beetroot:

Simply healthy

The amount of beet juice you can tolerate, plus

• 6 carrots

Sweetie

The amount of beet juice you can tolerate, plus

• 4 carrots
• 2 Fuji or Gala apples

Variety pack

The amount of beet juice you can tolerate, plus

• 1 Fuji or Gala apple
• 1 pear
• 3  carrots
• 2 stalks of celery
• 1 parsnip
• 1 small piece each of ginger and salsify root (approximately 2 inches long for each)

Zingy detoxifier

The amount of beet juice you can tolerate, plus

• 1 stalk of celery
• 2 radishes
• 1 slice Spanish onion
• 1 lemon
• 2 sweet potatoes
• 2 Tbs. cider vinegar

These healthy beetroot juice recipes are just starting points. Feel free to adjust the ingredients and quantities to suit your taste, remembering to always keep the way your body feels in mind and let that be your guide.

Photo by Zsuzsanna Kilian, border by Helga Stolzenwald

You might also be interested in these other healthy recipes from MyOnlineHealthArticles.com:

• Blueberry Recipes with Antioxidant Power
• Broccoli Recipes
• Asparagus Recipes
• Garlic Recipes with Antiviral Power
• Pasta Recipes to Boost Your Immune System
• Recipes to Help Your Vision
• Recipes to Keep Anemia at Bay
• Recipes to Control Blood Sugar

Image by Mike Schmid via Flickr

When it comes to losing weight, there’s no question that eating the right foods and getting appropriate exercise is exponentially better than taking weight loss pills or having surgery. People tend to lean towards these unnatural approaches, though,  because they can’t seem to incorporate working out in gyms or health clubs into their hectic schedules. If they were able to implement some very easy exercises to do at home that would help them stay lean and in optimal shape, they would probably find it much easier to stick to a fitness regimen.

The following is a simple program for fitness training at home that’s easy to implement, because almost all of use have already done these exercises at sometime in our lives. They’re powerful home fitness training options, yet they don’t require special equipment or expertise. In spite of their low-tech approach, these three exercises will yield a great return in terms of overall fitness:

• Squats
  Your glutes all the way down to your feet are the largest muscle group in your entire body, and the mighty squat is the perfect exercise to help develop that entire area. To do a squat properly, stand straight up with your feet about shoulder distance apart. Squat down and then come back up at least ten to twenty times for about two to three sets. To avoid injuries, make sure to stretch and warm up before you start this routine. Also, make sure your back is straight when you squat down. If you’re new to doing squats, you can hold onto the back of a chair or place your palms on a wall for balance.
• Push Ups
  Push ups are considered the best chest exercise at home. They’re great for conditioning and strengthening your upper body (i.e., chest, shoulders, arms and triceps). Perform about 20 push ups for two to three sets to build the muscles of your pectorals, shoulders and triceps.
• Jumping Jacks
  Jumping Jacks are a whole-body cardio workout that you can do in your backyard, garage, basement or even your living room. Do twenty to thirty jumping jacks for three to five sets. The swinging of the arms will target your upper body and the jumping movement of course, is for your lower body.

It’s important to note that you need to pay attention to your body when it comes to any form of exercise. The number of squats, push ups and Jumping Jacks, and how many times you repeat each set of them, are just general recommendations. If an exercise feels like it’s straining you too much, honor that. Remember, slow and steady wins the race when it comes to fitness. And staying in good shape isn’t just about exercise, what you eat also is obviously a factor. Read our fitness nutrition article for more information about what to eat to enhance your fitness training at home.

Image via Wikipedia

Losing weight quickly and naturally is a common goal, especially now that the weather is getting warmer and swimsuit season is coming. But is it really possible? More importantly, is it safe? Below you’ll find some important aspects to keep in mind when trying to learn how to lose weight in 2 weeks in a way that’s natural for your body:

Manage Your Expectations
Your health should be the top priority. That means that if you’re going to lose weight quickly, especially in two weeks, you need to do so in a way that isn’t going to damage your body. The best way to do that is to have realistic expectations before you even begin. It’s important to stay balanced and not be obsessed with shedding pounds. Losing weight too quickly can slow your body’s metabolism, meaning you might even put on weight if you try to lose too much, too fast. So keep a realistic perspective on your weight loss efforts, or you’ll end up sabotaging yourself.

Drink Water
One of the best tips for losing weight quickly is to drink a lot of water. A common mistake that people make is to replace fattening foods with sodas, milkshakes and sports drinks, which contain large amounts of calories and make it difficult to lose weight. Water is obviously calorie-free, so you can drink as much as you want. It will also reduce your appetite to a certain extent.

Avoid Simple Carbohydrates
Simple carbohydrates, such as those contained within bread and sugar, should be avoided when you’re trying to lose weight quickly. This is because they force your blood sugar levels to rise rapidly, which in turn increases the amount of sugar that’s converted into fat. The more you can avoid these foods the better.

Exercise
Arguably the most important part of losing weight quickly is frequent exercise. Within reason, the more you exercise, the more calories you’ll burn, and the more weight you’ll lose. The best approach is to increase your heart rate, which you can do with cardiovascular exercise, such as running, swimming or cycling.  Yoga and interval training are also thought to be effective for people trying to lose weight. It’s vital that you don’t overdo it, though, as that can cause injuries. It also doesn’t do any good in general to punish your body by doing excessive exercise. It’s much better to stay in tune with your body, concentrate on general fitness and exercise in ways that feel good to you. That will also help you feel motivated to continue doing it. With any kind of exercise, you should work your way up to full exertion only after you’ve warmed up, and stop if you get any pain or feel dizzy. It’s always a good idea to get a doctor’s opinion on your exercise routine before starting in order to ensure you’re physically able to do it safely.

The factors above can make a big difference when it comes to losing weight quickly. They’ll help you stay safe and sane as you shed those pounds!

This health article describes how you can gain weight the healthy way!

Nowadays it seems like everyone is looking for a solution to weight loss. But if you’re reading this health article, you might actually be looking for a solution to the opposite problem: You want to know how to gain weight and build muscle in a healthy manner without having to resort to harmful drugs or expensive weight gain supplements that don’t work.

In a nutshell, weight gain can be achieved with the combination of good nutrition and a consistent weight training program. When it comes to nutrition, it’s essential to have a combination of protein, carbohydrates, and good fats if you want to add weight. Proteins are necessary, because they repair and rebuild muscles after a workout. The average person should take in 1/2 gram of protein per pound of body weight to be healthy. But if you want to gain weight, you should consume about 1 gram of protein per pound of body weight. Red meat, eggs, fish, poultry are great sources of protein that also provide important amino acids that aid in healthy weight gain.

And don’t leave out the carbohydrates, which the body stores in the muscle tissues and liver in the form of glucose. When your body needs energy, it turns to these stored carbs for fuel. If you don’t have enough carbohydrates, your body will convert protein into carbohydrates to get energy, thereby robbing your body of the proteins it needs to help you gain weight.

Carbohydrates are comprised of three types: simple, complex and dietary fiber. Simple carbohydrates can be obtained from sources like fruit juices; complex carbohydrates come from potatoes, oats, brown rice, whole grains and pasta; and dietary fiber comes from vegetables such as sweet corn, black beans and broccoli, among many others. The best approach is to get your calories from eating raw foods, but this is not always possible for people who have trouble gaining weight. For them, meal replacements can be important tools.

To implement a weight gain program, it’s imperative that you eat several smaller meals a day rather than three larger meals. Why is this important? Because as the frequency of meals increases, so will nutrient absorption rates. More frequent nutrient delivery also means your body will be in a better position to regulate insulin levels, which factor into weight gain. The problem is that if you’re like most people, you probably don’t have time to prepare six meals a day. Meal replacements, which are commonly referred to as as MRPs (meal replacement powders), can provide a solution.

As the name suggests, MRPs are supplements that replicate the effect of having eaten a meal. MRPs don’t do anything more than a good, healthy meal; they just make eating more convenient and portable. You might think MRPs would be a grim and tasteless option. But the good news is that as more people have used and become knowledgeable about them, they have forced nutrition companies to come up with palatable products that really work. Quality MRP brands like Prolab, EAS, Met-Rx and Optimum Nutrition not only taste good; they contain an assortment of vital proteins and vitamins. (That’s not always the case with MRPs you find in the grocery store, so buyer beware.) You don’t need a kitchen to prepare an MRP; all you need is water or juice and a shaker. It’s almost like having a personal chef who provides nutritional meals at your command, any time of the day.

There are a few things to consider before you head out to the store and buy your first can of MRP. By far the most important criteria is the taste. No matter how nutritious it is, if you don’t like how it tastes, it isn’t going to help you. Next are the upgrades. Beware of companies that add extra whey protein or glutamine because these are rip-offs.

Photo by Laura Nubuck

I hope you enjoyed this health article! Please see the sidebars for health articles, healthy recipes and our herbal supplement encyclopedia.

Whether you need to take off a few pounds, or you just want to maintain the weight you have and stay fit, regular exercise combined with appropriate fitness nutrition is the key.

Many of us assume the way to trim down and tone up is to cut calories in addition to working out. And while it’s important not to overeat, you may not realize that regular, nutritious meals and healthy snacks — rather than a calorie-restrictive diet — will put you in top form. (When you diet restrictively to lose weight, the weight loss is typically water and muscle, not fat.)

Fitness nutrition should be well-rounded

So what’s the best advice about nutrition for ex-couch potatoes? First of all, check with your doctor before beginning any exercise program. Then remember that the best fitness nutrition emphasizes eating more whole grains, fruits, vegetables and lean animal protein, and eating less sugar and added fats. No single food type can adequately provide for your nutritional needs — different foods offer different nutrients — so by eating foods from the various food groups you can be sure you’ll have the nutrients you need to get and stay fit.

Although the food you consume greatly affects the quality of your exercise routine, you don’t want to eat just before your workout. Try to eat at least 30 minutes to an hour before you begin, as eating just before exercising may lower your blood sugar and decrease your performance. When you have your meal, however, eat foods that are high in complex carbohydrates. Pasta, bagels, baked potatoes, rice and fresh fruit are best because carbohydrate-rich food provides long-lasting energy.

Avoid eating high-fiber foods right before your workout (such as broccoli, baked beans, or bran cereal) because these foods may produce gas, which can be painful during exercise. And stay away from sugars and sweets (such as soft drinks and candy). Although high-sugar foods will give you quick burst of energy, it doesn’t give you the nutrition you need or last long enough to be of any real benefit. Also limit eggs, meat, cheese and other fatty foods before you exercise. Because these foods take longer to digest, grabbing a cheeseburger or chowing down on scrambled eggs before a workout will only make you feel sluggish and tired.

Drink plenty of fluids

What else do you need? Fluids. When you exercise you may become dehydrated without realizing it — thirst often means your body is already dehydrated. Stay well-hydrated by drinking at least 7-10 ounces of water or other fluid every 10-20 minutes. (Stay away from drinks with caffeine, however, as they actually cause your body to lose fluids.) Water helps to regulate your body temperature, helps deliver oxygen to the tissues by keeping blood volume up, assists the kidneys in removing wastes, and helps with fat burning and muscle growth.

After-workout nutrition

And what about after the workout? What you eat right after you exercise is just as important as what you eat before your workout. Your muscles are fueled by glycogen, which is basically stored carbohydrates. Any carbohydrates you consume prior to exercising can’t be used as efficiently as those that have been stored. (That’s why marathon runners load up on carbs the night before the race.) The best time to increase your intake of carbohydrates is after exercising — that’s when your muscles are hungry for them. So have a carbohydrate meal after your workout, but also include some protein for muscle repair and growth.

Try our healthy pasta recipes to help you achieve balanced fitness nutrition!