Benefits of vegetarian diet

Albert Einstein has rightly said, 'Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet.'

Vegan diet does not include eggs, meat, dairy products and other animal derived ingredients. Some of the vegans do not eat foods that are processed with animal products like wines and refined white sugar. They even avoid using food items that are tested on animals and animal derived non-food items like wool and fur. Vegans follow a vegetarian diet that includes beans, grains, legumes, fruits and vegetables. Most of the eateries even have vegan versions of the popular food items enabling them to enjoy them.

In the past, a vegetarian diet was considered to be strange and faddish. But when it was consumed with proper planning it was highly nutritional, provided a lot of health benefits and even prevented from many chronic diseases when compared to the normal foods that included non-vegetarian items. A number of scientific sources proved that consuming vegetarian diet was more beneficial. Given below are some of the most important health benefits of vegetarian diets.

1. Rich source of protein

A vegetarian diet is very special and different from the omnivorous diet because of its dry beans and lentils. They are the major sources of protein. There are different kinds of beans to choose from such as the black-eyed peas, soy beans, garbanzo, Great Northern, navy, cranberry, pinto, lima and kidney beans that can be served in multiple ways as stews, soups, salads, casseroles and with rice. Soy bean curd or tofu is used a spreads and dips and can be sued with fried vegetables and pasta. Using these vegetables means lower risk of stroke, heart disease, osteoporosis and cancer.

2. Cancer protection

According to a research published by the World Cancer Research Fund, we can lower the risk of cancer greatly by choosing plant-based diets and limiting the use of meat and fish. The methods used for making the meat and fish products produce heterocyclic amines and polycyclic aromatic hydrocarbons that are carcinogenic. Many plant foods have been identified to have cancer protection properties. Most of the cruciferous vegetables, umbellifeorus herbs and vegetables and various other fruits and vegetables are beneficial. They contain a lot of cancer-protective phytochemicals that alter the hormonal actions and metabolic pathways associated with development of cancer. They have antioxidant activity and also stimulate the immune system.

3. Heart disease

Consuming fruits and vegetables regularly can prevent the risk of ischemic heart disease. Various studies have been conducted in this regard which showed that people consuming fresh fruits and vegetables daily had lower risks to various heart diseases. The fruits and vegetables contain certain factors like flavonoids, phytosterols, carotenoids, magnesium, potassium, dietary fiber, folic acid and other polyphenolic antioxidants that prevent cardiovascular disease. Most of the fruits and vegetables contain flavonoids that have extensive properties for reducing the risk of heart disease. They are very powerful antioxidants and help to prevent he oxidation of LDL cholesterol, stop blood clots and have anti-inflammatory action. Frequent consumption of nuts can reduce the risk of coronary heart disease. Some of the important nut varieties include walnuts, macadamia nuts, pistachios, hazelnuts, peanuts, pecans and almonds. They also contain a lot of minerals and vitamins for cardiovascular health.

4. Cholesterol levels

Anthocyanin pigments are red pigments found in various fruits such as cherries, strawberries, raspberries, cranberries, grapes, blueberries and black currents. The pigments are very effective in preventing LDL cholesterol oxidation, scavenging free radicals and stopping platelet aggregation. Terpenoids and tocotrienold found in fruits, vegetables, seeds and nuts control the cholesterol levels. Garlic and onions are known to lower the triglyceride and cholesterol levels. Similarly, legumes also control the blood cholesterol levels, lower the triglyceride levels and improve the blood sugar levels. Consumption of whole grains reduces the risk of stroke, heart disease and type 2 diabetes.

5. Stroke and Diabetes

Consumption of fruits and vegetables reduce the risk of ischemic stroke. Citrus fruits, cruciferous and green leafy vegetables are the most important protectors. A study conducted by NHANES showed that people who consumed fresh fruits and vegetables three times daily had 27% lower risk of stroke, 27% lower risk of cardiovascular disease, 42% lower risk of stroke mortality and 15% lower risk of all-cause mortality when compared to people who consumed fruits and vegetables less than one time a day. Increased consumption of nuts, whole grains, fruits and vegetables contribute to protection from diabetes.

 Try to include a lot of fresh fruits and vegetables in your diet. They can be used instead of the junk foods as healthy snacks. A generous consumption of nuts, legumes, fruits and vegetables can help you to prevent a lot of chronic diseases such as cardiovascular diseases, cancer and diabetes. Plant-based foods are rich in various health-promoting factors.

Exercise after pregnancy

Now that your baby has arrived, it is time that you concentrate on your body to get back in shape. Most women experience weight gain after pregnancy. And it may take quite a long time to get rid of the weight. If you want to get back your beautiful body shape, you need to work out effectively. Before beginning the workouts you need to consider a few things. First, ensure that your body is ready for the workouts. You have to be comfortable doing the exercises. Consult your doctor and get his consent to proceed further. Sometimes you may look fine externally. But when you start doing the exercises, you may feel some discomfort. So, discuss with your doctor and choose the workouts accordingly.

Some simple workouts to begin with include running, walking, dancing, rebounding, Pilates, stair climbing, stretching etc.

Cardio workouts

The best way to begin the workouts is with the cardio exercises. These exercises help you to develop a mood for exercising. You can start with walking, jogging, running, dancing etc. Try to get a baby stroller. Walk along for a while in the neighborhood, in a nearby park or at the mall with your baby. This is one of the best ways to take care of your baby as well as your body. After a few days you will notice that your baby is thoroughly enjoying the walks. Apart from burning calories you will be able to enjoy some fresh air too.

Dancing is also very effective for reducing the post pregnancy weight gain. Turn on some music and dance around for a while. At least 20-30 minutes daily could give you some amazing results. If your baby loves music, you can have him around too.

A rebounder is also a special fitness device especially beneficial for post pregnancy workouts. You can get one for you and have a perfect home fitness device. Workout on it for at least 3-4 times a week. The sessions can last for about 20-60 minutes each. Do various things like dancing, jogging in place, kick boxing, jumping jacks or even simply jump up and done on it. The workouts are very good for your joints. You will not feel the burden of doing the exercises and at the same time you can enjoy a great workout in an interesting way.

Stair climbing is also an effective way of losing your weight after pregnancy. If you have stairs at home, try walking the stairs up and down for a few times. It can help you to burn a lot of calories, increase your heart and pulse rate as well.

Stretching exercises

Once you are comfortable with the cardio exercises, you can also concentrate of stretching exercises before focusing on other kinds of strenuous exercises. Incorporate the leg stretches since you will be doing a lot of running and walking. Kegel exercises are also good for strengthening the pelvic muscles.

When you get ready for doing the exercises, remember to start lightly and increase the intensity slowly. Make a good workout schedule and follow it strictly if you want to get back to shape after pregnancy.

workouts for kids

Obesity in children is a serious problem in America and is increasing day by day. According to experts, the best way to keep them healthy is by encouraging them to do some physical activities. What are the factors to consider while making your children indulge in physical activities? The parents should play an active role in helping their children to maintain a healthy body by involving them in various fitness activities. According to certain studies, children involved in physical activities at a young age continue to be healthy and active all through their life. Here are some things to consider while designing workout for kids.

1. Kids aged between 4-6

These are known as the building block years because it is the time when they learn basic movements like rolling, catching, kicking, bouncing, jumping, tossing, balancing on a beam, pedaling, running, using bat and ball etc. When they are made to do the activities it should involve a lot of fun than being forceful. The movements should be introduced as play. Some of the activities include T-ball, fun hop and walking over a plank etc. Let them use the oversized bat and ball that can be adjusted according to their height. They are appropriate for kids aged between 3-9. It helps to develop eye-hand coordination. Children who are aged between 4-5 can play fun hop. The fun hop is made of a heavy duty material and can be inflated to about 53 inches. It has a comfortable handle too. Children using it can develop muscle strength, balance and trunk control. Walking over the plank helps the children to develop balance, body control and coordination.

2. Children aged between 7 and 9

The children in this age group have already developed their basic motor skills. They help them for all complex movements. For example, children can hit a moving ball with the bat instead of simply hitting a stationary ball. Such children can play harder and for longer time and have improved fitness levels. They can be encouraged to play by organizing themselves in groups without encouraging the competition spirit. Some of the activities they can indulge in are roller skating, bike riding, swimming, dancing, hopscotch, basketball, gymnastics and karate.

3. Children between the age of 10 and 12

According to experts, this age group is very special because the physical activity gradually declines. If they are not involved in physical activities they may develop a sedentary lifestyle that will continue into the future. So, they have to participate in group classes and team sports. Other choices include biking, yoga, wrestling, gymnastics, baseball, soccer, basketball, step classes, dancing and strength training. Yoga is one of the best ways for stretching and strengthening the muscles. Another fun product for these children is the twister moves. It is a dance version of the classic game Twister. It helps to indulge in dancing for about 60 minutes with music.

4. Tips for parents

Children consider their parents as role models. Even if you are not a fanatic of fitness you can still develop the habits in your children. Take time to enjoy activities like swimming, walking, riding etc with your children. Consider their interests and try to encourage them to involve in those physical activities that are beneficial for their body and health. What you need to remember is that they have to do the activities with interest. Encourage them, support them and show that you care. They will be motivated and follow your advice. Never try to force them to do the activities. Try to educate them about the various health benefits associated with the activities. There are certain recreational centers that have 'mommy and me' sessions. They are one of the best ways of introducing physical fitness to your children.

Detox with yoga

Yoga is all about powerful poses that are beneficial in a lot of ways. Certain poses help you to clean up the accumulated wastes from inside your body. Today's irregular eating habits and fast-paced lifestyle are responsible for the toxins and wastes in your body. Though there are several other methods of getting rid of the wastes, yoga, is one of the safest and most effective ways to remove your toxins, mental and emotional wastes. You can experience the result as soon as you start practicing the moves. Here are 6 powerful moves that can help you to clean up your body.

1. Bharadwajasana

All kinds of abdominal twists are real detoxifiers. This yoga can be done in different types with your legs stretched out, sitting on the heels or sitting cross-legged. The simple version can be done very easily. Other advanced versions require flexibility of your hip joints and spine. To do this pose, sit on the floor and stretch out the legs. Bend your right leg at your knee. Place the right foot on the left thigh. The right knee has to touch the ground. Do this with the other leg also. As you continue to do this pose daily, you will be able to do it in a better way. Bring your left hand to the back and place the back side of the hand on the spine. The right hand should be on the left knee and inhale. While exhaling twist your upper part of the body to the left and the head should be over your shoulder. Hole this pose for a while and keep breathing. Repeat it 2-3 times.

Benefits: You get a powerful squeeze on your stomach and the liver. The liver is responsible for more than 500 functions in the body including removal of wastes. It prevents constipation and also helps in effective blood circulation. This rejuvenates the whole body and speeds up the cleaning process.

2. Ardha matsyendra asana

The simple version of this pose has the same effect of the advanced version. Sit on the ground and bend you r right leg. Inhale and pass your left foot over the right knee. Place it on the ground beside your hip. At the same time, place your left elbow on the right knee. This will create a twist on your spine. Twist toward the right fully and exhale. The spine has to be straight and the right foot on the ground. Hold this pose for some time and breathe normally. Repeat for the opposite side too.

Benefits: The twist and squeeze has the same detoxing effects of the previous pose. It also heightens spiritual detox because all the seven chakras on the spine are involved in the twist. The pose also helps to improve your postural misalignments that come due to various reasons.

3. Matsy asana

This is one of the most powerful poses for boy detox. This pose is often taught directly to the beginners. To do this pose you have to first lie on your back with both the legs touching each other tightly. Lift your head slowly by exhaling and roll it back. The neck has to form an arch and the whole weight of your body has to be on your elbows. The crown has to be on the ground. Focus on the arching chest and keep the feet steady and relaxed. Breathe normally to have a good impact on the lungs. Slowly release the curve of the neck and return to the normal position.

Benefits: This pose is beneficial for removing all kinds of stale air for the lower part of the lungs. The pressure on your abdomen provides powerful massage to the liver. Fat release is also one of the most important benefits of this asana. The pressure applied around the hips helps to work on the uro-genital system. It prevents stress and the immune gland gets rejuvenated.

4. Dhanu

Lie on the stomach and place the chin on the floor. Reach back with your hands and hold the ankles from behind. Inhale while raising the head and chin off the floor. At the same time you have to raise your legs from the ground and form the shape of a bow. Look upward. Once you become thorough with this pose you can arch up further by lifting your thighs and chest. Breathe normally and hold this pose for a few seconds. You can also increase the duration of holding the pose.

Benefits: This is a very useful all-in-one detox posture. It helps to clean your whole body. The arch works on your spine and helps to straighten up the nervous tension and stiffness. The pressure on your abdomen manages the liver and sets off peristalsis which is nothing but efficient elimination and excretion of body wastes. It also works on other body parts like the spleen and kidneys and enables excretion. This pose is also known to purify the path to all the seven chakras and detoxing spiritually. The manipuri chakra, our spiritual and emotional centers also get purified.

5. Dwi pada supta pawan mukta asana

This pose is specially done for detoxing the inner wastes and enhancing the energy levels. The pose can be done easily. It has a powerful impact and is also meant for all-in-one therapy. Lie on the back first. Inhale and bend both your legs at the knees. Exhale and then hug both the knees with your hands by squeezing the knees towards your chest. Hold this position and exhale so that your chin reaches close to the knees. Hold this for as long as possible and the release. Repeat for three times.

Benefits: Accumulated wastes, especially the flatulence can be removed by doing this yoga. It also provides great relief from acidity. The pose is also known to facilitate peristalsis and excretion. The metabolism of the body is enhanced and also helps to control the degenerative ailments.

6. Adho mukha savasana

This pose is also known as the downward facing dog. You need to first place your feet and hands on the floor with your hands at hip width apart. Push your head towards your knees. The feet have to be flat on the ground. After bending you should be able to form an inverted 'V' shape. Hold this for a while and come back to the normal position.

Benefits: Lymph flow and blood circulation is greatly enhanced by this posture. It gives a soft abdominal stretch and aids in digestion. When the foods are digested properly, they get eliminated properly.

Benefits of a zen garden

A Zen garden is a Japanese rock garden where some natural and simple elements are combined to form a stark, tranquil and symbolic garden. Zen gardens are composed of two major elements; rocks and sand. Sometimes, gravel is also used in place of sand. Other elements like ornamental trees, grass and various interesting elements are used around the Zen garden.

Evolution

During the 14th century, the Zen Buddhist priests built ascetic gardens for appreciation of beauty and meditation. The specialty was that these gardens had no features representing water. The priests cleverly created the feeling of water with the help of rocks and raking them to get a feel of ripples.

Today, there have been a lot of additions and modifications using elements like bridges, ponds, art pieces and lighting. Most of the gardens have a rich Asian tradition and mostly focus on the minute details of nature. Though you may have a feel of simplicity at the first glance, the depth and complexity unfold only when you begin studying the space in detail. If you are looking for a peaceful and serene outdoor space, then a Zen garden is the way to go. The best thing is that you can easily maintain this type of garden.

Key components of a Zen garden

Stone: Boulders and stones are considered as islands in the Japanese garden. Stones are used for applications from stepping pads to bridges. It is the structural basis of the landscape design.

Pebbles: Pebbles are seen in various sizes from pea-sized to that of a potato. They can be used for creating fields, base plane for an art or an outline for pathways.

Sand and gravel: Sand and gravel are used for creating a metaphor for water. They are used for making dry beds or even creating beds with a rippled or flowing effect. They are also used for covering areas on the ground for organizing the plants.

Bamboo fences and panels: Bamboo fences and panels are used for creating incredible design structures. They are used as straight rods or even as intricate patterns to enhance the overall visual pattern of the garden.

Water: Streams, ponds and waterfalls are some decorative elements in modern Zen gardens. These are created in a natural way by incorporating rocks and plants. The ponds often house koi fish.

Tea ceremony basin: The tea garden of Japan features a special path from the gate to the teahouse. There is a water basin along with bamboo utensils for the ritual washing. The basins are hollowed out of rock or decorative stones, bronze or ceramic.

Pagoda lights: The lights were originally made of carved stone to hold candles or oil lamps. The artistic and elegant pagoda shaped lighting is created in various sizes to decorate the garden.

Buddha: Figures of Buddha in various cultural forms also adorn various areas of the garden.

How to create a Zen garden

1. Define the space by deciding the area you want to transform into a Zen garden. Provide rough edges instead of using straight lines.

2. Sketch a design of the garden you want. For this, you can even take the help of the internet and download the plans. After getting a basic idea of the topography, landscape and water, you have to choose the plants.

3. A Zen garden is not completely filled with plants. Choose appropriate plants that can become the center of attraction in your garden.

4. The plants you choose have to reflect the seasonal changes. Cherry blossoms and Azaleas represent spring. The Japanese maples represent the fall. During the rest of the year, the garden does not have much of flowers and the importance is shifted to evergreen plants. They offer a unique appeal and evergreen attraction. You can even place some perennial flowers judiciously without damaging the traditional landscape.

What is so great about the Zen Garden?

A Zen garden requires very little maintenance. It is a low cost addition to any property that has a lot of health and wellness benefits. A Zen garden is a perfect place for relaxing the body and mind. It is also a specialized place for activities like meditation. If you are looking out for a calm, serene and quiet atmosphere, you need to have a Zen garden. It has a special attraction and an enigmatic character. There is no need of a wide range of elements to set up this garden. Most of the elements are natural and easily obtained. It can be set up in any kind of space like a corner of your garden, a balcony etc. The whole design depends on the creator.

Downsides

Zen gardens are used for relaxing the mind, body and soul. Such gardens have become a part of the stress relieving products industry where small versions of the gardens are available to public. These desktop Zen gardens may have the beauty and feel of the original version but do not actually provide the real feel of meditation or environment.

Tips

1. Rocks are found everywhere. Choose three to four big rocks to your garden area.

2. Adding a bridge to your garden may be quite tricky. But a bridge helps you to bring the 'wow' factor in the overall visual appeal.

3. Pathways that circulate in the garden are very meaningful. Walking on these paths gives you great relaxation.

4. Lanterns should be use appropriately without overdoing. It should provide enough light at the same time give a calming effect as well.

5. Water is always minimalistic. Adding a miniature pond can be more than enough.

6. Use a small sandbox within your garden where you can enjoy for some time.