Trainer » Jacqueline Yawson

8 Amazing Healthy Benefits Of Pumpkin Seeds

Jacqueline Yawson — Thu, 29 Dec 2016 13:33:26 +0000

Pumkin seeds are nutritious,the seeds are also called Pepitas could be roasted baked as snacks or boiled or eaten raw and they are natural source of vitamins fatty acid and minerals.This seeds help improve your physical conditons.Here are some healthy benefits of Pumpkin seeds

Healthy heart

One half quater of pumpkin seeds contains a daily amount of Magnesium,which is very important for the heart to function properly.Its prevents heart attacks and stokes.

Helps fights depression

Pumpkin seeds are source of hydroytryptopan which is very good for the body.Its a good treatment for the brain, building block of the neurotransmitter serotonin which can boost your mood.

Good for diabetes

Pepitas can help keep your metabolism rate smooth and maintain your hormone balance.It helps improve insulin regulation and help diabetic complications by decreasing oxidative stress.

Keeps liver healthy

This seeds are rich in fats,fibers and antioxidants and which provides benefits of healthy liver particularly when mixed with flax seeds.

Helps you sleep

Eating pumpkin seeds along with carbodhydarte like banana or any fruit is benefitcial to your body. Tryptophan found in the seeds is converted into serotonin,then converted to the sleeping hormone “melatonin” helps promote a restful night’s sleep.

Boost your Immune system

Pumpkin seeds is a source of zinc which is beneficial to your immune system,it helps keeps the immune system strong and and a good treatment for common cold,helps fight infections and injuries.

Helps your prostate glands

Pumpkin seeds and its oil contains zinc which supports the prostate gland function and helps in the treatment of an enlarged prostate.

Regulate sugar level

Pumpkin seeds are rich in iron and fats which keep your blood sugar levels in check,and the seeds improve the regulation of insulin.

Pumpkin has a very good taste and good vegetable to cook with but after you eat pumpkin don’t throw away the seeds cause they are very useful in different ways.

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6 Vital Health Benefits Of Walnut

Jacqueline Yawson — Mon, 26 Dec 2016 15:47:17 +0000

It is the large wrinkled edible seed of a deciduous tree, consisting of two halves contained within a hard shell which is enclosed in a green fruit.
Walnut is also the tall tree which produces walnuts, with compound leaves and valuable ornamental timber that is used chiefly in cabinetmaking and gun stock.
Walnuts have a rich history dating back thousands of years. Walnuts are the oldest tree food known to man, dating back to 7000 B.C. The Romans called walnuts Juglans regia, “Jupiter’s royal acorn.” Early history indicates that English walnuts came from ancient Persia, where they were reserved for royalty and the story continues on.
In this articles we are going to look at the health benefits of walnuts to the human body system. Below are 5 out of the many listed:

1. DIABETES PROTECTION:

A research conducted by a scientist at Yale University found that eating walnuts regularly made a measurable improvement in blood flow in diabetes sufferers. Much of the benefits of walnuts for diabetics come from their positive effects on cardiovascular health. While type 2 diabetes is initially a disease related to blood sugar levels and insulin metabolism, once it has developed, diabetics are at much higher risk of developing cardiovascular problems.

2. WEIGHT LOSS FRUIT:

Despite being ‘dense in calories, walnuts can be an important tool in helping you lose weight. Walnuts can form a part of weight management diet. Any successful weight management plan must include satiety factor; so walnut is undoubtedly the right food to consider if you are into a weight management program.

3. IMPROVES MEN’S REPRODUCTIVE HEALTH:

One of the lesser-known benefits of walnuts is their impact on male fertility. Among men who consume a Western-style diet, adding 75 grams (a bit over one-half cup) of walnuts daily significantly improved sperm quality, including vitality, motility, and morphology.

4. HIGH IN PROTEIN:

A single serving of walnuts (around one quarter cup or 12 to 14 walnuts) contains 4 grams of protein, making them an effective, protein-heavy snack. If you eat a single ounce of walnuts a day, you could be reducing your chances of dying from chronic medical conditions, thanks to their healthy supply of dietary fiber, vitamins, and good fats.

5. FIGHTS CANCER:

Walnuts may help reduce not only the risk of prostate cancer, but breast cancer as well. In one study, mice that ate the human equivalent of 2.4 ounces of whole walnuts for 18 weeks had significantly smaller and slower-growing prostate tumors compared to the control group that consumed the same amount of fat but from other sources. Overall the whole walnut diet reduced prostate cancer growth by 30 to 40 percent.

6. COMBATS HEART DISEASE:

Walnuts contain the highest amount of antioxidants. About100 g of walnuts will give more than 20 mml antioxidants, which makes them extremely effective in combating heart disease by their ability to destroy free radicals. They are also loaded with omega-3 fatty acids that lowers bad cholesterol and increases the production of good cholesterol making it a great snack to keep your heart in great health.

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7 Best Dried Fruit For Healthy And Glowing Skin

Jacqueline Yawson — Mon, 26 Dec 2016 14:18:46 +0000

In some seasons it may not be possible for you to get fresh fruits which are said to be the best treatment for the skin.

Do not worry if there are no fresh fruits since there is someone who has already discovered you really do not need fresh fruit to have a perfect skin. There are varieties of dried fruits that act similar to the fresh fruits making the skin glow and healthy. Follow a regular schedule of fruit intake that will make your body used to receiving fruit and be able to maintain a healthy and glowing look. With a beautiful skin you will increase your confidence and self-esteem making you achieve most of your daily goals.

The following are the 7 best dried fruits for healthy and glowing skin

1. Mangoes

Mangoes are known for their ability to contain vitamin C and A, but they have additional helpful nutrient. This nutrient is the omega 3 fatty acids that help in treating your skin reducing the oily pigment causing acne. These fatty acids are able to break down fat clogging in the skin pores hence decrease emergence of the black and white heads. They also have ability to kill the wrinkle formation hence maintain healthy and glowing skin. These mangoes have all the supplements ready to react with your body cells and in addition, they help the digestion process become easy hence reducing constipation.

2. Papaya

Papaya contains antioxidants that help to cleanse the skin clearing off dead cells, acne and opening up the pores. Dried papaya makes the skin stay hydrates as the fresh papaya does. This is a way of keep in the skin fresh reducing dryness and scaly look. It also helps eliminate the dark circles forming around the eyes making you look elderly. Consumption of dried papaya will not allow any formation of wrinkles making you maintain a glowing and healthy skin.

3. Tomato

To achieve dried tomato just use the sun to avoid losing all nutrients. You might be thinking that tomato is just an ingredient but it is among the juiciest fruits you ever knew. Make tomato consumption your daily habit and you will rely that you have a very healthy and glowing skin free from facial wrinkles after a short period. Tomatoes are easily available and affordable hence you do not have to complain that you cannot afford them. Take advantage of then being cheap and achieve your healthy and glowing skin.

4. Pears

It is a very delicious fruit rich in copper and vitamin C that helps to keep your skin all glowing and healthy, dried pear is sweeter than the fresh one. In case you have facial wrinkles try dried pear and you will be glad you came across this information since there will be no more trace of wrinkles on your face. Fresh pear has the ability to reduce pain in a stomach and you forget completely that you really had a stomach ache. It is also a way of killing thirst brought about by the hot sun.

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6Healthy Fruits And Vegetables You Need To Know About

Jacqueline Yawson — Mon, 26 Dec 2016 09:49:07 +0000

Fruits and vegetables are very important when it comes to our diet list cause our body needs them and here are healthy and tasty fruits and vegetables you should add to your list.

1.Apricot

A lunch box of apricot dry or fresh make a very healthy snacks.This fruits are packed with great vitamins such as low fats and high amount f sugar, it contains beta carotene which help keeps your eyes and skin healthy

2.Banana

Banana is an energy booster fruit adding this to your breakfast will get you kickstart you day.Its a source of vitamins and minerals,potassium which helps the cell,muscles and nerves for your body to work properly and help reduce white blood pressure.Banana makes a perfect snack.

3.clementine

This fruit being a source of vitamin C and has a delicious smell and its naturally sweet, It enriched in nutrients that help build strong bones and supports your muscle contraction and relaxation, its contributes in smooth functioning of the brain . Clementine also is an anti cancer fruit.

4.Nectarine

Nectarine carries a small amount f vitamin C.Its so juicy, delicious and has low calories and contains no saturated fats.

5.Fennel

This vegetable has a licorice like flavor. Salenium found in fennel improves your immune response to infection by stimulating production of kiiler T-cells.This helps in weight management because o the dietary fiber in it.

6.Leek

This allium vegetable is is know to protect blood vessel lining from damaging.It has kaempferol found in it reduces the risk of gastric cancer as well as potentially colorectal cancer. You can steam or boil it or stri-fry it to add to other vegetables

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6 HEALTH BENEFITS OF STRETCHING TO THE BODY

Jacqueline Yawson — Sun, 18 Dec 2016 12:35:37 +0000

Stretching is a form of physical exercise in which a specific muscle or tendon (or muscle group) is deliberately flexed or stretched in order to improve the muscle’s felt elasticity and achieve comfortable muscle tone.
The result is a feeling of increased muscle control, flexibility, and range of motion. Stretching is also used therapeutically to alleviate cramps.
In its most basic form, stretching is a natural and instinctive activity; it is performed by humans and many other animals. It can be accompanied by yawning. Stretching often occurs instinctively after waking from sleep, after long periods of inactivity, or after exiting confined spaces and areas.
Increasing flexibility through stretching is one of the basic tenets of physical fitness. It is common for athletes to stretch before and after exercise in order to reduce risk of injury and increase performance.
Basically, there are four different types of stretching namely; 1. ballistic 2. dynamic, 3. proprioceptive neuromuscular facilitation, and 4.static stretching
The importance or health benefits of stretching can be identified as:

Increases Mobility:

Stretching for flexibility has been shown to increase the scope of motion in muscles and joints which helps in improving balance of the body and keeps the body moving. And it is known that with better balance comes lower risk of injuries caused by accidental falls. This becomes particularly important as we age and gradually lose the power of mobility.

Better balance:

Stretching can alleviate muscle tightness and bring your body back to feeling better balanced.

Better blood flow:

It is easy to forget to stretch. It is often overlooked because the results are not as visible as lifting weights and squatting or so you thought. Stretching can lead to better posture, fewer aches and pains, greater confidence, and a cheerier outlook on life.
That’s because stretching increases your blood flow and circulation for a healthier body and sends oxygen to your brain for a clearer mind and sunnier moods.

Helps exercising last long:

Stretching loosens the muscles and tendons, which relieves muscle fatigue. As we get older we become less flexible, as we spend so long at a desk or on the couch. By stretching, we are warming up those sleepy areas of our body and reminding them it is time to get moving. The longer you exercise the more kilojoules you will burn.

Good sleep:

A regular morning routine of stretching and light exercise has been proven to give you a good night’s sleep, compared to women who do no exercise or exercise in the evening.

Reduces stress:

Stress and anxiety have emerged as the most common problems in recent times, but stretching exercises can relieve stress and tension effectively by relaxing the tense muscles. It also promotes the release of feel-good hormones endorphin, which help in elevating the mood and feeling of well-being in general.
Remember that: Stretching is an indispensable part of any fitness workouts regime that helps the muscles in warming up and reduces the risk of injuries.

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7 BEST WAYS TO REDUCE ARM FAT

Jacqueline Yawson — Thu, 15 Dec 2016 11:24:41 +0000

Arm fat refers to the fat present in the arms of the human body or the bottom of the shoulder and below.
Normally it is found within the obese people or fat people. Arm fact is a big challenge that most obese people face in life. They feel so heavy in lifting their arms.
But the arm fats or the fat present in the arm can be burnt down through the following exercises:

COUNTER PUSH UPS:

The counter pushups is an amazing exercise to tone arms that can be done using a table or kitchen counter, as the focus of this exercise is on stability. You need to face the counter with your arms on the edge of it and your feet touching the base of the counter. Move back from the counter until you feel your body leaning forward on tiptoes.

TRICEP KICKBACK:

Choose some weights that are suitable for your fitness level and hold one in each hand. Stand with your feet shoulder width apart, bend your knees and hinge your back forward slightly so that you are looking at the floor in front of you and your back is at a 45-degree angle. Bend your elbows at a 90-degree angle, so that your hands are in front of you and keep your arms tightly tucked into your sides.

KEEP STRETCHING:

Stretching tones the arm muscles and brings them back in shape. Make sure you stretch your arms all time and to be waiting you wake up in the morning or feeling sleepy but rather stretch your arms at any given opportunity period.

ARM CIRCLES:

This is yet another classic exercise for arms that are included in most exercise regimes in order to tone and shape the flabby arms.
Stand with your feet placed shoulder-width apart and arms extend straight to your sides, raised at shoulder height.

PUSH-UPS:

Even if you have to do these with your knees bent low to the ground suspending, push-ups are a great way to tone your arms with great results. Push-ups brings about a big difference. You can do 25 push-ups in the morning and you same method in the evening. Within a couple of days and weeks, you will see the difference that has taken face.

WALKING:

Walking is one of the best exercise used naturally to burn down fat. You will need to work each part of your body in order to get rid of that fat. Cardiovascular exercises, such as walking is the best step to the reduction of arm fat.

OPPOSITE LEG AND LEFT ARM LIFT:

This is an amazing exercise for toned arms that strengthens both the arm and leg muscles and stretches the back. Therefore, it should be included in the ectomorph workout plans for better muscle growth and formation. This exercise is also beneficial for enhancing balance and perfecting the posture.

EXERCISE YOUR ARMS:

Try focusing on movements that mimic everyday tasks. Sculpting your arms can be as simple as placing books on a shelf! Try to do exercises that are consistent with your body’s needs. If your job requires you to lift objects throughout the day, then getting strong through stretching and exercise can make your day easier. Building strong biceps, triceps and shoulders will give you muscle definition and rid you of an arm that continues to move long after you stopped waving.

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6- HEALTH BENEFITS OF MANGO FRUIT

Jacqueline Yawson — Wed, 14 Dec 2016 15:19:41 +0000

Mango is a fleshy yellowish-red tropical fruit that is eaten ripe or used green for pickles or chutneys. It is also known as the evergreen Indian tree of the cashew family that bears this fruit, widely cultivated in the tropics.
For centuries mango has been one among the best fruits worldwide and also contributed to the health of the body positive. Mango is used in many diverse ways by eating it raw, squeezing its juice for fruit juices or beverages, preparing salads and in even preparing mango soup in certain of the world.
Among its health benefits are:

Cancer Prevention and Heart Health:

Recently, studies at The Institute for Food Research discovered that a compound within pectin combines with galectin III (a protein playing a significant role in all the stages of cancer). The European Prospective Investigation of Cancer also has come up with a strong association between eating mango and lowering the risk of cancers of the gastrointestinal tract. Mangoes have high amounts of pectin, a soluble dietary fiber that efficiently contributes to lower cholesterol levels in the blood. Pectin can also help prevent you from developing prostate cancer.

Weight Gain

Mango consumption is one of the easiest ways to gain weight. 150g of mango has around 86 calories, which can be absorbed easily by the body. Moreover, mangoes contain starch, which transforms into sugar that aids in gaining weight. Some people work hard to put on weight for a variety of reasons, and mango should definitely be a part of their diet.

Lowers Cholesterol:

The high levels of fiber, pectin and vitamin C help to lower serum cholesterol levels, specifically Low-Density Lipoprotein (the bad stuff).

Clears the Skin:

Can be used both internally and externally for the skin. Mangos help clear clogged pores and eliminate pimples.

Good for the eyes:

The high content of vitamin A found in Mangoes is great for eyes since the vitamin can help prevent night blindness and dry eyes. A cupful of the fruit supplies 25 percent of the daily need of vitamin A.

Aids digestion:

Mangoes contain several enzymes that help in breaking down protein. This is the reason people eat mangoes after a hearty meal. The fibrous content of the fruit along with vitamins, minerals and probiotic dietary fiber help digest food easily.

7. Helps Fight Heat Stroke:

Juicing the fruit from green mango and mixing with water and a sweetener helps to cool down the body and prevent harm from overheating.
CONCLUSION:
Note well that mango is similar to pawpaw when it comes to the health benefits, that is derived from it. It can be used as a substitute in place or absence of pawpaw. Make sure you eat more fruits for a healthy life and long life including mangoes all the time to fight also against immune diseases.

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7 UNHEALTHY FOODS TO AVOID DURING SUMMER

Jacqueline Yawson — Mon, 12 Dec 2016 15:28:15 +0000

Summer is the hottest of the four temperate seasons, falling between spring and autumn. At the summer solstice, the days are longest and the nights are shortest, with day-length decreasing as the season progresses after the solstice.
The date of the beginning of summer varies according to climate, tradition, and culture, but when it is summer in the Northern Hemisphere, it is winter in the Southern Hemisphere, and vice versa.
Normally summers last for around 3 months, starting from April to June and are literally testing times for one. With the increasing global temperatures and unbearable heat, one needs to take extremely good care of oneself during this time especially when it comes to the food we eat. Some of these foods are very healthy during the other seasons but due to the nature of the summer weather or climate it automatically becomes unhealthy to the body and below are foods that one should avoid eating them during summer:

FRIED FLOUR FOODS;

Fats that are unimaginably bad for us. They fill your blood with cholesterol and make you feel hungry very soon. You end up eating a lot more than you would usually eat. While we all love the taste of flour based snacks like donuts, there’s no denying the fact that they aren’t too good for our health. Go for more baked than fried, or whole-wheat than white ones. Don’t let this inflame your body.

NON VEGETABLE FOODS:

Nonvegetarian food contains heat and takes longer to digest which makes you feel unhealthy during summers. This can make a person sweat more and cause digestive problems. Avoid gravy-laden, thick creamed and oil-based chicken, meat and fish dishes. Go vegetarian and healthy.

NUTS:

Nuts are essentially for winters. Nuts take longer to digest and generate heat in the body. Avoid nuts and instead opt for fresh fruits and cream.

SUMMER FLIR:

One eye-opening study found that kids gain weight three times faster over summer than they do the rest of the school year, thanks to a steady diet of junk food and video games. And while there’s no comparable stat on grown-ups and weight gain, barbecues, state fairs, and waterside food vendors are not good for the body during summer.

TEA AND COFFEE:

It is important to keep your body cool. Avoid hot beverages like Tea and Coffee as they increase the heat in the body wherein in summers. They can cause dehydration making your face appear flushed.

ALCOHOL:

It dehydrated more than caffeine and needs to be struck off your summer food list immediately. Cooling cocktails are enjoyable and contain minimal alcohol and good for the summer climate. i

ICE CREAMS:

Ice cream is absolutely loved and people of all ages have a strong affinity towards ice creams, but these treats are around a whopping 500 calories on an average each. Go low on sugar and make your own healthy ice-creams at home with yogurt and bananas as a base

PORK AND BEEF:

Whatever you do to make this healthy, the saturated fats in them will always remain. When at the restaurant, you really should overcome the desire to eat beef or pork meat. Opt for chicken and turkey instead. Even at home, choose healthy options and try to avoid too many sauces.

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7 Signs That Shows You Have A Parasitic Infection

Jacqueline Yawson — Mon, 12 Dec 2016 13:08:27 +0000

A parasitic disease, also known as parasitosis, is an infectious disease caused or transmitted by a parasite. Many parasites do not cause diseases.
A parasite is an organism that lives and feeds off of another organism. Intestinal parasites are tiny organisms, usually worms, that feed off of your nutrition.
Parasitic diseases can affect practically all living organisms, including plants and mammals. The study of parasitic diseases is called parasitology. Some parasites like Toxoplasma gondii and Plasmodium spp. can cause disease directly, but other organisms can cause disease by the toxins that they produce.
Symptoms of parasites may not always be obvious. However, such symptoms may mimic anemia or a hormone deficiency. Some of the symptoms caused by several worm infestation can include itching affecting the anus or the vaginal area, abdominal pain, weight loss, increased appetite, bowel obstructions, diarrhea, and vomiting eventually leading to dehydration, sleeping problems, worms present in the vomit or stools, anemia, aching muscles or joints, general malaise, allergies, fatigue, nervousness. Symptoms may also be confused with pneumonia or food poisoning.
Here are 7 main signs of parasitic infection:

1. Skin Conditions:

According to Reference.com, nearly four out of every five American homes have detectable levels of mites. They can live in bed linings, carpets, and drapes. Some parasites, such as mites, burrow into your skin and lay eggs. This leads to an allergic reaction that can manifest itself in red bumps, eczema, rashes, and hives.

2. Unexplained Constipation

Another way to know that you are aware that you have a parasitic infection is when you experience unexplained constipation, diarrhea, gas, or other symptoms of IBS. Consult a doctor for immediate action.

3. Sleeping Disorders

Parasites, especially the ones that prefer to nest in the intestinal tract, can cause a host of sleep disorders such as insomnia. All through the night, the body is hard at work eliminating toxins through the liver. Parasites are known to upset this routine, changing the body’s rhythm. Some parasites cause a great deal of itching around the anal area, disrupting sleep and causing discomfort to the person. Parasites affect the nervous system as well, giving rise to sleep disorders.

4. Grinding Your Teeth Whiles sleeping

One other way to also know that you have a parasitic infection is when you grind your teeth in your sleep. This act is an uncommon act in human, it only occurs to people who have the infection. See a doctor as soon as possible.

5. Weight Problems

According to research from Penn State, the protozoan class of parasite can result in metabolic syndrome. The hallmark symptom of metabolic syndrome is obesity.

6. Aching in muscles or joints

Whenever you have pain or aching in your muscles or joints, know that is a symptom of parasitic infection, just go and see your doctor when such changes emerge.

7. Stomach Disorder:

Parasites can actually block the passage of nutrients into the body and waste from exiting the body at various points in the digestive system. Parasites can attack the bile duct and intestines causing the digestive system to malfunction. When this happens, the normal bowel movements are hampered causing constipation.
CONCLUSION:
Do not hesitate to pay a visit to a hospital, clinic, or pharmacy to see a professional doctor of your choice or a physician to explain your condition for a proper check up and medication when necessary.

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7 Good Steps To Follow To Improve On Your Flexibility

Jacqueline Yawson — Sun, 11 Dec 2016 16:04:04 +0000

The big question here is that, what is flexibility?
Flexibility or limberness refers to the absolute range of movement in a joint or series of joints, and length in muscles that cross the joints to induce a bending movement or motion.
One of the main aspects of body fitness is flexibility, and stretching is one of the best ways to enhance flexibility. With age, our muscles and joints become stiffer and tighter, thus reducing the flexibility of the body.
But regular practice of muscle stretching exercises help in keeping the muscles, tendons, and joints flexible and agile, thus reducing the risk of injuries.
Many are the people who wish to exercise their body’s flexibility but do not how. Here ways to improve one’s flexibility:

Chest:

Take a pair of dumbbells with the amount of weight you would use for about 12 reps of flies. Lie flat on a bench and lift them in a contracted position. Then slowly lower them where your pecs will be stretched to the maximum possible. Hold this position.

Triceps:

Position a bench with about a 60-degree incline. Grasp a pair of dumbbells, sit and lean back on the bench. Extend both arms straight upward and then lower the dumbbells slowly to either side of your head. Hold until a stretch is complete.

Basic stretching exercises:

These exercises stretch the muscles in the leg and back that are tight. Maintaining flexible muscles in the legs and back is desirable as it allows the muscles and joints to work more efficiently and decreases the frequency of muscle injuries.

hamstrings:

Prop your leg on any raised surface, a chair or bench works fine. Keeping your leg straight in front of you, bend your torso without curling your back forward and try to touch your toes. Hold this position.

Back (lats):

Hang from a bar with your palms facing away from you in a pull-up position. Lift your body up then back down. Once in the down position, hang from the bar for 30 seconds. Note if you don’t have access to a pull-up bar or unable to perform this exercise, simply stretching and holding your arms as high as possible is also a great lat stretching exercise.

Back (lower):

Lie on your back with knees bent and your feet flat on the floor. Place your hands on the back of your thighs and pull your legs toward your chest. Pull until a gentle stretch is felt. Hold this position.

Inner thigh:

Sit on the floor. Place the soles of your feet together and bring them about two feet away from your body. Place your hands on your knees and gently push down toward the floor. Slowly bend forward, trying to touch your nose to your feet.

Note: The above-mentioned steps are very good not for only flexibility but also for the strong and healthy body. Try exercising daily for body fitness and strong muscles.

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