Eggs

Many of us do not know the importance of eggs and how they can help us grow. Here are quick tips on the importance of eggs. 
Eggs Boost Brain Power Being rich in omega-3 fatty acids, vitamins B12 and D, and choline, eggs are excellent for brain health. Choline is an essential nutrient that plays an important role in several metabolic pathways and acts as a neurotransmitter. It improves your memory and cognitive power. Vitamin B12 is essential for the proper functioning of the brain. Research has shown that a lack of this nutrient may lead to brain shrinkage, which is a predecessor to Alzheimer’s disease and dementia. Omega-3 fatty acids, too, help increase brain volume. Vitamin D, which is found in very few foods, also improves brain function because it works as a modulator in brain development. 2. Aids in Maintaining Healthy Weight Having eggs for breakfast has been a common practice since time immemorial. This tradition can help maintain body weight because in addition to providing energy, eggs make you feel fuller. The protein in eggs provides sustained energy as it does not simply cause a surge in your blood sugar levels that leads to a “crash” later. 3. Protects Eye Health Eggs are a good source of lutein and zeaxanthin. Research has shown that these carotenoids are highly beneficial in preventing macular degeneration and reducing the risk of developing cataracts. The antioxidant effects of these compounds help strengthen your retinas and protect your eyes from free radical damage and the sun’s ultraviolet radiation. Lutein is also found in green leafy vegetables, but scientists believe that the body absorbs it better from eggs. 4. Facilitates Muscle Building Eggs are considered an excellent food for muscle building because they are high in protein, which is regarded as the building block of muscles. Egg whites have a protein called albumin that encourages more protein absorption in your body and facilitates muscle growth. 

                                                         Boiled eggs Vs Fried eggs

If you love eggs, you don't necessarily have to give them up to follow a healthy diet. A study published in the "British Journal of Nutrition" in November 2006 found that healthy people can eat eggs up to almost daily without increasing their heart disease risk. However, boiled eggs are a better option than fried eggs because they are a bit lower in fat, including the saturated fat that may potentially increase your cholesterol levels

Read more: http://www.livestrong.com/article/544479-nutrition-of-boiled-eggs-vs-fried-eggs/#ixzz2mLNot9iI

Here is a quick information on what you get from boiled eggs;

Macronutrients

Each large hard-boiled egg provides 78 calories, 6.3 grams of protein, 0.6 gram of carbohydrates and 5.3 grams of fat, including 1.6 grams of saturated fat. Fry that egg and you'll increase the calories to 90 and the fat to 6.8 grams, including 2 grams of saturated fat, or 10 percent of the daily value for both fat and saturated fat.

Vitamins

Eat a large boiled egg and you'll be getting 15 percent of the DV for riboflavin, 10 percent of the DV for vitamin B-12 and 11 percent of the DV for vitamin D. Fried eggs have a similar vitamin content, although the amounts are slightly less. Riboflavin helps produce red blood cells and turn carbohydrates into energy. You need vitamin B-12 for nervous system and brain function and vitamin D plays a role in immune function and calcium absorption.

Minerals

Fried eggs have a slightly higher mineral content than hard-boiled eggs. However, the only mineral they contain in significant amounts is phosphorus, with each large fried egg providing 10 percent of the DV. Hard-boiled eggs provide about 9 percent of the DV for this mineral. Phosphorus is essential for strong bones, producing DNA and kidney function.

Read more: http://www.livestrong.com/article/544479-nutrition-of-boiled-eggs-vs-fried-eggs/#ixzz2mLOb81ON

Leg Extension

Main Muscle Worked: Quadriceps 1. For this exercise you will need to use a leg extension machine. First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. This will be your starting position. Tip: You will need to adjust the pad so that it falls on top of your lower leg (just above your feet). Also, make sure that your legs form a 90-degree angle between the lower and upper leg. If the angle is less than 90-degrees then that means the knee is over the toes which in turn creates undue stress at the knee joint. If the machine is designed that way, either look for another machine or just make sure that when you start executing the exercise you stop going down once you hit the 90-degree angle. 2. Using your quadriceps, extend your legs to the maximum as you exhale. Ensure that the rest of the body remains stationary on the seat. Pause a second on the contracted position. 3. Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit. 4. Repeat for the recommended amount of times. Variations: As mentioned at in the foot positioning section, you can use various foot positions in order to maximize stimulation of certain thigh areas. Also, you can perform the movement unilaterally (one leg at a time).

Quick facts about Oatmeal

OATS 1. Low calorie food; stops cravings. A cup is only 130 calories! It also stays in your stomach longer, making you feel full longer. You will have less hunger and cravings. 2. Provides high levels of fiber, low levels of fat, and high levels of protein. It’s on the short list for the highest protein levels of any grain 3. Stabilizes blood sugar and reduces risk of diabetes. The high fiber and complex carbohydrates slow down the conversion of this whole food to simple sugars. 4. Removes your bad cholesterol. Many studies have shown that the unique fiber in oatmeal called beta-glucan, has beneficial effects on cholesterol levels 5. Gluten-free safe. Oats lack many of the prolamines (proteins) found in wheat (gluten) but oats do contain avenin. Many studies have shown that many celiacs can consume wheat free oats with no problems. 6. Contains lignans which protect against heart disease and cancer. One lignan, called enterolactone, is thought to protect against breast and other hormone-dependent cancers as well as heart disease. 7. Contains unique antioxidants beneficial for heart disease. A study at Tufts University shows that the unique antioxidants in oatmeal called avenanthramides, help prevent free radicals from damaging LDL cholesterol. 8. Protects against heart failure. A Harvard study on 21,000 participants over 19 years showed that found that men who enjoyed a daily morning bowl of whole grain (but not refined) cereal had a 29% lower risk of heart failure. 9. Enhances immune response to disease. The unique fiber in oatmeal called beta-gluten also has been shown to helps neutrophils travel to the site of an infection more quickly and it also enhances their ability to eliminate the bacteria they find there. 10. It tastes good!

                                   How To Exercise Right For Your Body Type

I promised to dedicate each week to either nutrition or exercise. I will be sharing information on exercise this week and I will like to start from the roots. Here is a story about Meghan Rovelli , A 28 year old who always had an athletic build. To prepare for her sleeveless wedding gown, she wanted more definition in her arms and upper body. After seeing Hillary Swank’s lean pecs and sculpted triceps in the film Million Dollar Baby, the New York City-based publicist decided to try boxing. Enjoying the workout, Rovelli devoted herself to training well past her 2007 honeymoon. After about six months, however, it occurred to her that she was putting on too much muscle. She says she walked by a mirror and was startled by just how bulky she had become. Blazers that once suited her 5’3″ frame were becoming uncomfortably tight. Friends were also telling her she looked big. She wanted to look lean, she says, and not like a “weight lifter.” In Depth: Best Exercises For Your Body Type For Rovelli, that meant quitting boxing and starting a program that was right for her own body type: yoga and Pilates. Though boxing was right for Swank’s lean body type, it was bulking up Rovelli’s already athletic frame. “I always thought these exercises were poor man’s workouts because you weren’t sweating,” says Rovelli about the two holistic fitness techniques. “But it started working. I lost bulk and became more streamlined.” Like Rovelli, many women who try popular workouts find they are not one size fits all. Certain types of exercises will be more effective–and safe–depending on your body type. * * * Generally, people fall into three body types. Endomorphs tend to store more fat than the other body types and are sometimes called pear- or apple-shaped. Ectomorphs, the so-called “string beans,” tend to be thin, long-limbed and have difficulty putting on fat and muscle. Mesomorphs have athletic builds, characterized by high muscle mass and little fat. “The ratio of fat to lean muscle has a significant impact on how many calories you burn,” says Cedric Bryant, Ph.D., a physiologist and chief science officer at the American Council on Exercise, the organization that certifies professional trainers. All other things being equal, the higher your ratio of lean muscle to fat, the higher your metabolism will be. Though body types are genetically predetermined–and most of us will fall into one of the three categories–this ratio can be altered with the right exercise and a healthy diet.



Ectomorphs

This psychological component can be even tougher for ectomorphs. Many scoff at ectomorphs’ burden of being too skinny, but they often find themselves being called geeky, flat-chested or even accused of being anorexic. “For an ecto to gain weight is harder psychologically than for an endo to lose,” says Bailey. “They have to eat more, but everything in the media tells them not to.” The goal for this thin body type is to gain tone or muscle mass. The same cardio exercises that work well for their pear-shaped friends will just exacerbate the beanpole look for ectos. While their long arms and legs are well-suited to activities like long-distance running, women in this category looking to build muscle tone are advised to lessen the cardio and increase resistance training. Ectos looking for more curves should take up swimming because the water provides resistance and the body will often provide extra fat insulation for skinny bodies that do regular pool workouts, says Bailey. Resistance training can also help build both muscle tone and bone density, which is important for ecto women, who often have small fragile bones prone to osteoporosis.

Mesomorphs

Common belief is that mesomorphs, like the publicist Rovelli, have it made with their strong and athletic builds, which are neither too fragile or too flabby, but many women with this body type sometimes find themselves getting bulky too easily. “Mesos are going to have an easier time putting on muscle mass,” says Bryant. But “many women find that unattractive.” For these body types, Bryant suggests the movement, posture and breath control of yoga and Pilates because it provides muscular conditioning in a routine less likely to create a bulky look. Rovelli says that since starting yoga, her husband has told her she looks thinner even though she is working out a lot less than she did during her boxing days. “I should keep this routine for a while,” she says. “It’s working.”

Endomorphs

While endomorphs have a harder time than other body types in losing fat, even in the most extreme cases they can be just as fit as other body types. As evidenced by the NBC show The Biggest Loser, “when they lose the weight, they are skinny people like anyone else,” says Cindy Bailey, Ph.D., director of physical therapy at Orthopaedic Hospital in Los Angeles. For endos, who usually carry extra fat around the lower abdomen, hips and thighs, the key is to start with a program that burns calories instead of a lot of strength training. The extra weight they carry can cause increased pressure on joints and bones, so it is important for endos, at first, to avoid engaging in exercises that can add stress to these areas, says Dr. Mark Klion, an orthopedic surgeon at Mount Sinai Hospital in New York City. That means trading high-impact exercises like tennis, jumping rope or other activities that involve intense and repetitive movements for low-impact cardio workouts like walking or biking. For endomorphs with larger breasts, some adjustments may be in order. Instead of riding a regular bike, for example, top-heavy endos might want to try recumbent bikes, which will prevent them from hunching over. Light weight lifting is also recommended to increase mid- and upper back strength Another concern for endos is the psychological aspect of beginning a workout routine. Jay Cardiello, a trainer who helped rapper 50 Cent achieve his famous physique, recommends non-competitive team sports. Seeing thin or fit people at the gym can often be discouraging. With league activities, like volleyball, “you have someone next to you who is in the same position you are in,” says Cardiello.

Visit this link for In depth details of best exercises for your body type

Nutrition

Are you headed to a hoppin' salad bar for lunch? Chances are there will be handfuls of fresh greens up for grabs, from romaine and iceberg to spinach and red leaf lettuce.

But when it comes to choosing the healthiest salad base, which types of lettuce pack the biggest nutritional punch?

SEEING GREEN: THE NEED-TO-KNOW

Sorry sandwich lovers, but a few shreds of lettuce on a bun won't add up to the USDA's daily recommended intake (2-3 cups for most adults). Instead, a big, healthy salad is one of the smartest ways to go green.

Coming in at under 10 calories per cup, a big bowl of leaves can be a stellar source of vitamins A, C, K, and folate, among other essential nutrients.

But not all leafy greens will build a super-nutritious salad. America's favorite lettuce, iceberg, ranks the lowest in nutritional value across the board (96 percent water content will do that!). Turbo-charged spinach, on the other hand, boasts nearly twice the recommended daily value of vitamin K, half the recommended value of vitamin A, and ample amounts of calcium and iron. Clearly, Popeye was on to something.

Prefer a crunchier base? A cup of romaine is a tasty alternative, with a huge dose of vitamin A and a variety of other nutrients. Or, for a mild but textured bed, red leaf lettuce clocks in at just 4 calories per cup, with nearly half of the daily recommended dose of vitamins A and K.

Arugula (technically a cruciferous vegetable like broccoli, kale, and cabbage) also packs a healthy dose of nutrients and phytochemicals, which may inhibit the development of certain cancers. And for the non-committal types, mixed greens (typically a mix of romaine, oak leaf lettuce, arugula, frisée, and radicchio) offer, well, a mixed bag of nutritional benefits, depending on the batch.

SALAD FOR SALAD: YOUR GUIDE TO GREENS

Which greens are the best bet? Check out the infographic below for the nutritional low-down.

WINNING THE TOSS: YOUR ACTION PLAN

Consider visiting the salad bar a free pass to join the dark side. Research shows that darker "loose" or "open leaf" lettuces (such as romaine, red leaf, and butterhead) contain more antioxidants and nutrients than the typically lighter-colored, more tightly packed heads (such as iceberg). The reason? The darker leaves are able to absorb more light and, in turn, synthesize more vitamins. And while there's no good way to pick and choose a store-bought salad leaf for leaf, at home, opting for the tops and outer leaves can guarantee a more nutritious base.

Are you ready to go darker (and healthier) still? While they're not stocked at most salad bars, check the produce aisle for tougher roughage like Swiss chard and kale, which beat out even spinach in the antioxidant game. Be sure to give the leaves a good cold rinse before serving raw, boiled, or steamed; the folds in these greens tend to accumulate dirt more easily than other veggies.

RESEARCH SHOWS THAT DARKER "LOOSE" OR "OPEN LEAF" LETTUCES (SUCH AS ROMAINE, RED LEAF, AND BUTTERHEAD) CONTAIN MORE ANTIOXIDANTS AND NUTRIENTS THAN THE TYPICALLY LIGHTER-COLORED, MORE TIGHTLY PACKED HEADS (SUCH AS ICEBERG).

Also keep in mind that high heat can strip veggies of their natural vitamin content. What's the final key to becoming a lean, green fighting machine? Dress for success. Hold off on the creamy dressings, croutons, bacon bits, and layers of shredded cheese. Instead, opt for a light vinaigrette and a sprinkling of chopped walnuts or sunflower seeds for added crunch and protein.