Exercise Makes You Look and Feel Younger

Working out may wear you out for the time being but will keep you looking young and healthy for the rest of your life. Here is a super routine that will keep you fit for the rest of your life.

An elderly person is always portrayed as someone who is stooped with a protruding belly. This makes it all obvious Exercise Makes You Look and Feel Youngerthat to look younger, one must work on strengthening and tightening the core muscles.When we say core muscles we are referring to those muscles that keep us erect and stable and these are the abdominal muscles and the lower back.

The best way of working these muscles out is by considering them as one whole. You are going to do five different exercises in super set format. This means that you will do one set of exercise number 1 followed by the first set for exercise number 2 and so on until you get to the first set for exercise number 5.

After this first round of first sets,you can have two minutes to catch your breath before proceeding to set number 2 for each of the five exercises. You will follow the same routine until you finish up with set number 5 for all five exercises.

First Exercise: Crunches – 10 repetitions

  1. Lie flat on the floor with both knees up as if you are sitting down and just fell on your back.
  2. For every repetition, try to squeeze your abdominal muscles together to raise your upper torso slightly off the floor to allow your elbows to touch your knees.

It is important to keep the movements slow so that you won’t get any assistance from momentum. It doesn’t really matter if your elbows touch your knees, just focus on squeezing your ab muscles.

Second Exercise: Back Extensions – 10 repetitions

You will need a back extension bench for this one. And, you should ask a gym personnel to guide you in properly setting yourself up on the bench if you haven’t done this exercise before.

  1. Set yourself up on the hyper extension bench with both stabilizing pads securely supporting your calves and pelvis.
  2. Start off by slowly lowering your upper torso forward until you are directly facing the leg of the bench.
  3. Slowly pull your upper torso back to an erect position to finish one rep.

It is important to perform this exercise slowly so that you can recruit the spinal erector muscles to perform the entire movement for you. Other people might embrace a few barbell plates to add resistance. But since you are doing super sets, you can do without the added resistance and just rely on pure body weight.

Third Exercise: Bench Knee Ups – 10 repetitions

  1. Sit on the edge of a bench and keep your feet off the floor. They should be suspended in mid-air. You can grab hold on the edges of the bench and slightly bend backwards to support this stance.
  2. Pull you knees up and drive them towards your face for a count of one.

Make sure that your feet don’t touch the floor all throughout the set. This exercise keeps your ab muscles in constant tension whilst they stabilize you during the positive and negative phase of the movement.

Fourth Exercise: Stiff-legged Deadlifts – 10 repetitions

This is a very easy exercise. It is just like doing toe touches while holding a barbell.

  1. Start in an upright position while you hold a light barbell with both hands just hanging in front of you.
  2. Keeping your legs together and back erect, bend down until the bar gets to a level just below your knees and drive it back up until you are back in an erect position.

It’s perfectly fine if you slightly bend your knees a bit as you bend over. This will keep the movement safe. Use a light weight so that you can focus on driving the bar back up using your lower back muscles.

Fifth Exercise: Jumping Jacks – 30 counts

This will form the aerobic component of your core muscle super set.While doing your jumping jacks make sure that you are breathing properly. You just came from performing 4 exercises without pausing and this exercise should help you breathe in and breathe out more efficiently. Counting out loud will make sure you are breathing correctly and sufficiently.

Performing this core muscle super set in conjunction with your full body workouts will make sure that you will feel and look good even as you grow older.

10 Awesome Natural Diuretic Foods and Drinks

What are diuretics? Learn more about it as well as your best natural options in this article.

Diuretics are often prescribed by doctors to deal with the symptoms of high blood pressure, liver disease and some kinds of kidney diseases. Diuretics are also applied to people who’ve had an overdose or poisoning. They basically remove excess amount of salt and water from your body. It makes your kidneys put more sodium in your urine Natural-Diuretic-Foodsthereby taking water with it from your blood.One of its key effects is that it reduces the fluids flowing through your blood vessels.

In cases of hypertension, these are often prescribed because taking it, reduces the pressure on the walls of your arteries. In effect, they will help you bring down your blood pressure to normal levels.There are those who use diuretics as an instant weight loss medicine. Boxers have often used it to bring their weight down to their weight class at weigh-ins. Others are using it for a slimmer look.

There are different kinds of commercial diuretics, often called water pills, available in pharmacies. Some of them are available as over the counter medicines and others require a doctor’s prescription.You can also get it from common foods.Here are 10 foods and drinks that have the best diuretic effect:

  1. Apple Cider Vinegar

Apple cider vinegar is a very popular home remedy for various afflictions and conditions. To add to the long list of the apple cider vinegar’s healthful benefits, it is a natural diuretic.Apple cider vinegar can help your body purge itself of extra fluids leading to a better urinary function as well as overall health.Apple cider vinegar can be used on its own. Just add it to water and you already have a potent diuretic drink.

  1. Green Tea

Green tea extract increases the amount of urine your body expels.It is as good as any water pill from the pharmacy because its caffeine content makes you excrete more urine. With less water in your blood stream, blood will flow through more freely. As a result, it reduces blood pressure.

  1. Cranberry Juice

Cranberry juice is better known as a good remedy for urinary tract infection.Cranberry juice is a very good alternative because it leaves your potassium level intact and provides extra antioxidants to help your body fight free radicals.If you are an athlete in need of a diuretic but would like to protect yourself from being more susceptible to muscle cramps, cranberry juice is the best option.

  • Stinging Nettle

Aside from the benefits of being an anti-lithic, breaking down stones in the kidney and bladder, stinging nettle increases your urine flow.If you have a history of kidney stones, it runs in your family or are feeling some pain just under your ribs, stringing nettle would be the best choice for you.

  • Black Currants

Since black currents are rich in anthocyanins, they are good anti-inflammatory remedies like the commercial drugs, aspirin and ibuprofen.Moreover, black currant leaves have very good diuretic properties that are beneficial for people suffering from oliguria.

  • Lemon

Every drink tastes better with the added flavor of lemon but there is a far better reason for getting to the habit aside from its taste. Those who are suffering from high blood pressure and urinary tract infection can benefit from lemon.There is no need to eat lemon slices or wedges. All you need to do is add it to your drinking water, juice or any other drink or food and you already have a very healthy diuretic drink far better tasting than the diuretic pill.

  • Garlic

Aside from providing an exotic taste to all kinds of dishes, garlic functions both as a cleanser and a diuretic. There is no need to nibble on pure garlic. You can reap the benefits of its effect by simply using it in the preparation of your food.There are three things going for garlic. It is good in both natural and powder form. It blends well with all styles of cooking. And, the taste of garlic is pleasant as well as tolerable in excessive amount.

  • Celery

Celery is great for hydrating the body because it contains a lot of water. This will result to increased frequency of urination as well as the volume of urine each time you have to go.If you are not fond of the taste of celery to chew on it, you can just add it to any of your favorite fruits and vegetables for a delicious smoothie. Your body will be getting a big boost of nutrition and an aid to food processing and digestion.

  • Oats

Oats has been considered as number one when it comes to helping people lose weight but few know of its diuretic properties.Oats can help you out when you are retaining water. Oats is still the healthiest breakfast choice with its ability to reduce cholesterol levels as well as rid you of excess water.

  • Ginger

Eating ginger may not be enjoyable but boiling it with hot water for a hot drink is both refreshing and relieving.A hot ginger drink is not only a good detoxifying beverage but an effective diuretic as well. It would be wise to consider gingerthis as a replacement for your early morning coffee.

There are water pills that can be easily bought over the counter from pharmacies and there are pills that have to be with a doctor’s prescription. While it is fairly easy to just put the water pill on your tongue and take it in along water, it is always more economical to simply incorporate it in your existing eating habits.For most cases, you don’t even have to make any significant changes in your eating style. The most important thing is to be aware of natural diuretic foods and be conscious to eat more of them.

Why settle on buying a pill and gulping it down with water when you can enjoy and savor the taste of a natural delicious food or drink?

9 Tasty Low Carb Recipes

Are you trying to lose weight or stay healthy? If so, then take a look at some of the tastiest low carb recipes available.

Opting for low carb meals is not only advisable for people at risk or already in a state of diabetes, hypertension and any cardiovascular diseases, it is also the best way to lose weight when combined with a regular exercise program.The best way to enjoy the low carb habit is by preparing your meals yourself. Here are some low carb meal suggestions:

  1. Chicken with Tonnato Sauce in Pita Pockets

Directions:

  • Combine 3 oz. tuna chunks, ¼ cup reduced-fat mayonnaise, 2 tbsp. non-fat yogurt, 1 ½ tbsp. reduced-sodium chicken broth, 2 tbsp. lemon juice, 1 tsp. anchovy paste, 1 clove garlic and a pinch of cayenne pepper in a food chicken-with-tonnato-sauceprocessor or blender; process until smooth. Taste and adjust seasonings.
  • To assemble the sandwiches, line 6 pita halves with lettuce and fill with 12 oz. cooked and sliced chicken or turkey, red pepper and a dollop of the tuna.

Nutritional value:

Serving Size: 6, Calories per serving: 235 calories, Carbs: 21 grams, Proteins: 26 grams and Fats: 5 grams.

  1. Halibut with Lemon and Caper Sauce

Directions:

  • Remove the skin and white pith from a lemon. Cut the segments of the lemon away from their surrounding membranes into a bowl. Strain and keep the juice for a while.
  • Combine ½ cup all-purpose flour, ½ tsp. salt and ½ tsp. pepper in a shallow dish. Dredge I pound halibut fish slightly in the flour mixture. Heat oil in a large skillet over medium-high heat. Cook the fish until the outside is golden brown and the interior is opaque. Transfer to a dish
  • Cook I clove garlic in the pan. Add 1/3 cupfish stock and bring to a boil. Add lemon juice and 2 tsp. butter and keep frying until butter melts. Sprinkle with 1 tsp. chopped parsley and more pepper to taste.

Nutritional value:

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Serving Size: 4, Calories per serving: 196 calories, Carbs: 7 grams, Proteins: 25 grams and Fats: 7 grams.

  1. Turkey Scallopini with Apricot Sauce

Directions:

  • Combine 2 tbs. all-purpose flour, ¼ tbs. salt and ¼ tsp. freshly ground pepper in a shallow pan. Dredge 8 oz. turkey cutlets in the flour mixture
  • Heat oil in a medium skillet over medium-high heat. Add the turkey and cook until golden. Transfer to a plate and cover with foil to keep warm
  • Add 1 ½ tbs. shallot and 1 ½ tsp. minced fresh ginger to the pan. Cook until fragrant. Add 1/3 cup peach nectar, 1/3 cup reduced-sodium chicken broth, 1 tbs. cider vinegar and ½ tsp. brown sugar. Bring to a boil. Add 2 tbs. chopped dried apricots and cook until the apricots are tender and the sauce has reduced. Remove the heat and stir in 1 tsp. chopped fresh mint. Spoon the sauce over the turkey.

Serving Size: 2, Calories per serving: 239 calories, Carbs: 18 grams, Proteins: 30 grams and Fats: 5 grams.

  1. Asparagus and Canadian Bacon Omelet

Directions:

  • Boil 10 trimmed and chopped stalks of asparagus and ¼ cup water in a small non-stick skillet over medium-high heat. Cover and cook until the asparagus is softened. Uncover and continue until the water has Canadian Bacon Omeletevaporated.
  • Add 2 slices of Canadian bacon and 1 tbs. of olive oil to the pan. Pour in ½ cup of liquid egg substitute, reduce heat to medium-low and continue until the egg starts to set. Continue cooking, lifting the edges so the uncooked egg will flow underneath.
  • Sprinkle ¼ cup of shredded reduced-fat cheddar cheese, 1/8 tsp. salt and 1/8 tsp. of freshly ground pepper over the omelet. Reduce the heat tolow and continue cooking until the egg is set and the cheese is melted. Fold over and serve

Serving Size: 1, Calories per serving: 198 calories, Carbs: 7 grams, Proteins: 24 grams and Fats: 9 grams.

  1. Peppered Lamb Chops

Directions:

  • Preheat broiler
  • Pat 12 4 oz. loin or rib lamb chops dry. Make small punctures into the lamb with a paring knife and insert slivers of garlic into each one, poking in the garlic. Brush the tops lightly with ½ tsp. the olive oil. Pat on ½ tsp. cracked peppercorns. Repeat with the other side of the lamb using the same amount of olive oil and peppercorns. Broil the chops until the lamb is brown.

Serving Size: 6, Calories per serving: 215 calories, Carbs: 1 gram, Proteins: 29 grams and Fats: 10 grams.

  1. Pork Cutlets with Cumberland Sauce

Directions:

  • Heat 1 tsp. extra-virgin olive oil in a skillet over medium-high heat. Season 2 thin-cut boneless pork chops (8 oz.) with ¼ tsp. kosher salt and ¼ tsp. freshly ground pepper. Transfer to the pan and cook until brown. Transfer to plate and cover with foil to keep warm
  • Add 1 minced small shallot to the pan and cook until soften. Add ½ cup dry red wine and bring to a boil. Whisk ½ tsp. cornstarch and 1 ½ tsp. red-wine vinegar in a small bowl. Remove from the heat and stir in 1 tbs. red currant jelly, ½ tsp. brown sugar, ½ tsp. Dijon mustard and any accumulated juices from the pork. Serve the pork with the sauce.

Serving Size: 2, Calories per serving: 270 calories, Carbs: 11 grams, Proteins: 24 grams and Fats: 9 grams.

  1. Roasted Red Pepper Subs

Directions:

  • Combine 12 oz. roasted red pepper, 1 clove minced garlic, 1 tbs. red wine vinegar and 1 tsp. extra virgin olive oil in a small bowl. Season with a pinch of salt and freshly ground pepper to taste.
  • Slice a 20-inch baguette in half lengthwise. Spread 1 ½ tbs. olive l paste on one side and 2 oz. creamy goat cheese on the other side. Layer pepper mixture and 1 ½ cups of arugula leaves over olive paste. Top with remaining baguette. Cut across in 4 pieces.

Serving Size: 4, Calories per serving: 221 calories, Carbs: 7 grams, Proteins: 7 grams and Fats: 15 grams.

  1. Roasted Broccoli with lemon

Directions:

  • Preheat oven at 450 F
  • Toss 4 cups of broccoli florets with 1 tbs. extra-virgin olive oil, ¼ tsp. salt and freshly ground pepper to taste. Place on a large baking sheet and roast until the broccoli is tender and blackened at the bottom. Serve immediately with lemon wedges

Serving Size: 4, Calories per serving: 54 calories, Carbs: 4 grams, Proteins: 2 grams and Fats: 4 grams.

  1. Tuscan-Style Tuna Salad

Directions:

  • Combine 12 oz. tuna chunks, 15 oz. white beans, 10 quartered cherry tomatoes, 4 trimmed and sliced scallions, 2 tbs. extra virgin olive oil, 2 tbs. lemon juice, ¼ tbsp. salt and freshly ground pepper to taste in a medium tuscan-style-tuna-saladbowl
  • Refrigerate until ready to serve

Serving Size: 4, Calories per serving: 253 calories, Carbs: 20 grams, Proteins: 31 grams and Fats: 8 grams.

If preparing these low carb meals look interesting enough, what until you take your first bite into any of these recipes.

Whether you are medically forced into a low carb diet or it’s your personal choice, you’ll soon find out how wonderful it is to be lean and healthy. Cooking and eating a low carb meal is fun without the guilt.