Image via Wikipedia

Regular consumption of blueberries has been found to be immensely beneficial in maintaining lifelong health. In fact, it wouldn’t be going overboard to say that anyone who wants to maintain their health naturally should eat blueberries regularly. This is because they’re low in calories, yet they have a huge antioxidant effect on the body that promotes good health, staves off aging and is even believed to have a role in cancer prevention. They also provide plenty of dietary fiber, manganese, and vitamins  E and C, all of which are essential to general wellness.

And what better way to get the benefits of blueberries than to grow your own blueberry bushes at home? That will not only save you money, but it also guarantees that the fruit will be fresher than store-bought and free of pesticides and fertilizers.

Most people don’t know that there are actually many different types of blueberries. Some are tiny, while others are considered to be giant-sized (while still being relatively small). Some blueberry bushes grow more easily in cold climates, while others do better in warmer climates. Below is just a handful of the different types of blueberries that you might want to consider for your own garden:

Barkley
One of the most popular types of blueberry plants is the Barkley. The blueberries produced by this plant are known for being large and sweet, and providing an excellent mid-season harvest.

Bluecrop
Bluecrop blueberries are a light blue and are quite large. They’re sometimes referred to as “giant blueberries” due to their size. They’re the leading variety used on commercial farms and are known to be fairly easy to grow.

Blueray
The Blueray bush is also known for its light blue color and large size. Bluerays are one of the most popular at-home blueberry bushes and are very popular throughout the Northeast and Midwest.

Collins
Collins bushes are another popular type of blueberry bush, and unlike the others mentioned above, they’re known for producing medium-sized berries. They’re also more more low-maintenance and firm and have a very sweet flavor.

Coville
Coville blueberries have a light blue color and are available later in the season. Like the Collins, they’re medium-sized. If you want blueberries all season long it’s a good idea to have a variety of early- to mid-season bushes, plus some Covilles. That will give you blueberries once your other bushes have passed their harvest season.

Earlyblues
The name says it all with the Earlyblues blueberries: they produce early in the season. They’re also light blue in color, sweet in taste and are often used for blueberry pies.

We’ve merely skimmed the surface here by discussing only six of the more popular types of blueberries. If you decide to grow your own, you should definitely research the different types and how to grow them, and then choose one or more that’s known for growing well in your region.

Regardless of which type you choose to grow, you should be consuming blueberries on a regular basis. Their nutritional qualities are so great and they taste so good that you can’t afford not to eat them!

If you’re looking for ways to incorporate blueberries into your diet, try these easy healthy blueberry recipes. You might also be interested in our other healthy recipes:

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

When most people hear the word “fat,” they think about its negative aspects: obesity, fattening food, high cholesterol and heart disease, among others. While it’s true that some types of fats and oils that are bad for our health, there are some we should actually go out of our way to incorporate into our daily diets. These healthy fats actually play an important role in overall health and well-being, because having enough of them can increase your energy, help you gain muscle weight and allow your body to perform key functions. They have these far-reaching effects because they impact the functioning of your cells, skin, brain, heart, nerves, lungs, eyes, digestion and organs. How’s that for motivation to pay close attention to the types of fats you put into your body?

There are actually four main types of dietary fats: saturated fats, polyunsaturated fats, monounsaturated fats and trans fats. Interestingly, all fats — regardless of the type — have nine calories per gram. There are other characteristics that differentiate them though. Here are some brief details about each and why you should either stay away from them or incorporate them into your diet:

Monounsaturated fats
Lets start out on a positive note and talk about monounsaturated fats, which can lower the risk of cardiovascular disease. These beneficial components are definitely on the list good fats you should include in your diet, especially if you replace saturated or trans fats with them. Monounsaturated oils are typically liquid at room temperature but begin to turn solid when refrigerated (olive, canola, peanut, sesame and sunflower oils are some examples). This type of fat is also found in foods like avocados, seeds, nuts and peanut butter.

Polyunsaturated fats
Polyunsaturated fats are the next category of fats that are actually good for you. They include the Omega-3 group of fatty acids you’ve probably heard about. These are considered “essential fatty acids” because it’s something your body can’t make and therefore must get through your diet. Polyunsaturated fats can be found mostly in sunflower seeds, fish, corn, soybean, walnuts, leafy greens and flaxseed oils.

Saturated fats
Saturated fats are typically associated with bad fats — and for good reason. Eating a lot of saturated fats can raise your LDL, or bad cholesterol level. It also raises your risk for coronary heart disease (CHD). So how much is too much? The American Heart Association recommends keeping your saturated fat intake at no more than seven percent of your total daily calories. And if you need any more encouragement to steer clear of saturated fats, they’ve also been linked to increased breast and prostate cancer risk. Major sources of saturated fats include red meat, vegetable oils that are solid at room temperature (palm, palm kernel and coconut oils, for example) and dairy products.

Trans fats
The granddaddy of all bad fats are trans fats. Unlike all the other dietary fats just mentioned, trans fats are not essential and therefore there is no reason for anyone to consume them. In fact, they actually raise levels of bad LDL cholesterol and lower levels of good HDL cholesterol. Sources of trans fats include margarine, candies, cookies, vegetable shortenings, fried foods and other processed foods made with partially hydrogenated vegetable oils.

Now that you know the difference between good fats and bad fats, you can make better choices in your diet. Better yet, you can make sure you’re actually eating more of the right kind of fats to keep your body functioning at it’s optimal level. Remember, though, moderation is key. Even the most healthful ingredients can be detrimental if consumed to excess.

Article by Jeff Masterson of Weight Gain Network; photo by Duygu Agar

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!

Many people are becoming interested in organic products, and there have been cosmetic lines developed to meet their needs. Organic cosmetics are great for people who are concerned about the environment, have allergies or have sensitive skin. While it is harder to find organic cosmetics than it is to find skin care and organic shampoos, it’s possible with a little effort. Here are three of the top organic skin care lines that you can use without worry:

1. Physicians Formula
You’ve probably seen Physicians Formula at your local pharmacy or superstore. You can find it at most places that sell make-up, and it’s very cost efficient. It’s one of the first organic make-up brands to be offered in retail stores, and it’s 100 percent organic and reputable. They have a wide range of products from blush to cover-up, and you don’t have to order it online or through the company’s 800 number, which is great if you like to test shades and look at things before you purchase them. This is a great and easy buy.

2. Dr. Hauschka
The Dr. Hauschka line of organic German make-up has been around since 1967 and has been profiled by magazines and used by celebrities. They have a large line of cosmetics and other beauty care items, and stay on top of organic cosmetic innovation. You can order Dr. Hauschka items online through their Web site; however, they are a little pricey. But they’re worth it, because they have one of the most natural organic cosmetic lines you can find, and they have great product reviews.

3. Lavera
Lavera make-up is also made in Germany, and offers a wide range of cosmetics, including lip-liner and mascara. All of their organic cosmetics are also vegan. The cosmetics can be ordered online through their Web site, and they offer free shipping all over the world. The cost is reasonable, although it’s more than you would pay for regular cosmetics. But it’s not overly expensive. With free shipping, it’s worth a try.

Whether you have a certain skin allergy or you’re just looking to have healthy, chemical-free skin, organic cosmetics may be a great choice for you. Any of these products will give you amazing results and beautiful toxin-free skin.

Image courtesy of VintageHolidayCrafts.com