As one of the most nutritious of all nuts, almonds have a myriad of health benefits.

A single serving of almonds can account for 12% of your daily protein allowance and 35% of your daily allowance of vitamin E. Almonds also contain monounsaturated fats, or "good fats", and no cholestrol, therefore reducing the risk of heart disease.

The nutritious snack is packed full of vitamins and minerals; magnesium, phosphorous, zinc, calcium and folic acid. So not only do they help the heart and develop strong bones and teeth, but also potentially reduce the risk of several different cancers.

So rather than reaching for the mars bar during your afternoon break, do yourself a favour and snack on a handful of almonds!

How 8 glasses a day keeps the fat away!

Incredible as it may seem, water is quite possibly the single most important catalyst in losing weight and keeping it off.

Water suppresses the appetite naturally and helps the body metabolise stored fat. Studies have shown that a decrease in water intake will cause fat deposits to increase, while an increase in water intake can actually reduce fat deposits.

Here's why: The kidneys can't function properly without enough water. When they don't work to capacity, some of their load is dumped onto the liver. One of the liver's primary functions is to metabolise stored fat into usable energy for the body. But if the liver has to do some of the kidney's work it can't operate at full throttle. As a result, it metabolises less fat, more fat remains stored in the body and weight loss stops. Drinking enough water is the best treatment for fluid retention. When the body gets less water it perceives this as a threat to survival and begins to hold on to every drop. Water is stored in extracellular spaces (outside the cell). This shows up as swollen feet, legs and hands. Diuretics offer a temporary solution at best. They force out stored water along with some essential nutrients. Again, the body perceives a threat and will replace the lost water at the first opportunity. Thus, the condition quickly returns. The best way to overcome the problem of water retention is to give your body what it needs -- plenty of water. Only then will stored water be released.

Water helps to maintain proper muscle tone be giving muscles their natural ability to contract and by preventing dehydration. It also helps to prevent the sagging skin that usually follows weight loss -- shrinking cells are buoyed by water which plumps the skin and leaves it clear, healthy and resilient.

Water helps rid the body of waste. During weight loss, the body has a lot more waste to get rid of -- all that metabolised fat must be shed. Again, adequate water helps flush out the waste.

How much water is enough? On the average, a person should drink 8 cups of water a day, or around 2L. The amount you drink also should be increased if you exercise briskly or if the weather is hot and dry.

When the body gets the water it needs to function optimally, it's fluids are perfectly balanced. So, what are you waiting for?

Article sourced from: www.highvibrations.org

Dynamic warm-up or static stretching before your next gym session?

There is no doubt that static stretching has its place in a conditioning program considering its ability to increase joint range of motion and mobility. However its use preceeding exercise, and more specifically strength and power exercise, has been indicated to produce a significant acute decrement in strength and power production. The use of static stretching before exercise has over the years been replaced by dynamic activities which involve progressively moving the body throughout a full range of motion whilst increasing the heart rate, body temperature, and muscle elasticity.

Try these dynamic movements before your next session;

Body weight lunge

From a standing position, take a longer than normal step forward bending at the knee to the horizontal, driving upward from the heel and engaging the glutes to stand up. Swing leg through for next step.

Body weight squat

With a shoulder width stance bend at the knee and push the hips back as if to sit on a chair, finish with thighs parallel to the floor and then drive upward through the heels, extending the knees and hips.



Climbers

In a plank position from hands and toes, reach your right leg up toward your right hand as if climbing, keeping your supporting leg out straight. Bring your leg back to the start and alternate legs.

Inchworm

Start in a plank position, walk your feet up toward your hands from your tip toes trying to keep legs straight, when you reach the end of your hamstring range (or make it all the way to your feet!) begin to walk your hands out in the opposite direction until back in the plank position.