56 Days to Fitness
FITin56® is a revolutionary fitness program that helps anyone get fit in 56 days — and stay fit! Members get online access to workout videos, exercise videos, and a nutrition plan. Lose weight, tone, or build muscle — follow the plan that best meets your goals. Get fit and healthy in only 30 minutes per day!
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Kale is a vegetable and a member of the cabbage family. It’s a cruciferous vegetable like broccoli, cauliflower, cabbage, collard greens, and Brussels sprouts. Its leaves can be green or purple, and have either a curly or smooth shape. There are different types of kale. The most common type is called curly kale (Scots kale), which has green, curly leaves and a fibrous stem. Do you want to know what the health benefits of kale are? Read on to find out.
A single cup of raw kale (67 grams) contains:
• Vitamin A – 206% of the DV (beta-carotene)
• Vitamin B6 – 9% of the DV
• Vitamin C – 134% of the DV
• Vitamin K – 684% of the DV
• Manganese – 26% of the DV
• Copper – 10% of the DV
• Calcium – 9% of the DV
• Potassium – 9% of the DV
• Magnesium – 6% of the DV
Kale also contains 3% or more of the DV (daily value) for vitamin B1, vitamin B2, vitamin B3, iron, and phosphorus. It has 33 calories, 6 grams of carbs, and 3 grams of protein. Kale contains little fat. A large portion of the fat is an omega-3 fatty acid known as alpha-linolenic acid.
Antioxidants are substances that help fight oxidative damage caused by free radicals in the body. Oxidative damage is among the leading drivers of aging and some diseases such as cancer. Like other leafy greens, kale is rich in antioxidants. These include beta-carotene and vitamin C, as well as various polyphenols and flavonoids.
Some antioxidants have other important functions. The flavonoids quercetin and kaempferol found in kale have been studied extensively in test tubes and animals. These antioxidants have heart-protective, blood pressure-lowering, anti-viral, anti-depressant, anti-inflammatory, and anti-cancer properties.
Cholesterol is used to make bile acids (substances that help your body digest fats). The liver converts cholesterol into bile acids, which are then released into the digestive system each time you eat a fatty meal. When the fat has been absorbed and the bile acids have served their purpose, they’re reabsorbed into the bloodstream and used again. Substances known as bile acid sequestrants can bind bile acids in your digestive system and prevent them from being reabsorbed. This reduces the amount of cholesterol in the body.
Kale contains bile acid sequestrants, which can lower cholesterol levels in your body. Over time, this may lead to a reduced risk of heart disease. Steaming kale is particularly effective in increasing the bile acid binding effect. In addition, one study discovered that drinking kale juice each day for 12 weeks increased HDL (good cholesterol) by 27% and lowered LDL (bad cholesterol) levels by 10%.
Cancer is a serious disease characterized by the uncontrolled growth of cells. Kale is loaded with compounds that are believed to protect against cancer. One example is sulforaphane, a substance that can help fight cancer at the molecular level. Kale also contains a indole-3-carbinol, another substance believed to help prevent cancer.
Kale is high in minerals that many people are deficient in. It is a good source of calcium, a nutrient that’s important for bone health and plays a role in various cellular functions. Kale also contains magnesium, which can help protect against heart disease and type 2 diabetes.
Kale also contains plenty of potassium. Adequate potassium intake is associated with reduced blood pressure and lower risk of heart disease. One advantage of kale over other leafy greens like spinach is that it’s low in oxalate, a substance that can prevent minerals from being absorbed.
One of the consequences of aging is poor eyesight. Fortunately, there are nutrients that can help prevent this from happening. Such nutrients include lutein and zeaxanthin, carotenoid antioxidants found in large amounts in kale. Studies have shown that people who get enough lutein and zeaxanthin have a lower risk of cataracts and macular degeneration.
Kale has properties that make it a great weight loss friendly food. It is low in calories but can still make you feel full. Because of its low calorie and high water content, kale has a low energy density. Eating foods with low energy density can aid weight loss according to numerous studies. Additionally, kale contains protein and fiber. These are two important nutrients when it comes to weight loss.
Adding kale to your diet is simple. Use it in your recipes or add it to your salads. A popular snack is kale chips. Just drizzle some olive oil or avocado oil on your kale, add salt, and bake in it an oven until dry. It tastes delicious and makes a great crunchy, healthy snack.
Many people also add kale to smoothies to boost the nutritional value. But if you want maximum nutrition and flavor, it is recommended to steam kale. Fill a steamer pot with two inches of water. While waiting for the water to boil, chop greens. Steam for five minutes. It’s that easy. Now that you know the health benefits of kale, it’s time to load up on this very nutritious vegetable.
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Maybe you have tried yoga at a local studio or gym and thought that was the only style of yoga that exists. The fact is, there are many types of yoga out there, and choosing the right one for you can be a daunting task. To make it easier for you, we will discuss 8 different types of yoga.
Vinyasa yoga is one of the most popular types of yoga and is taught in many studios and gyms. “Vinyasa” means linking breath with movement. The postures are typically done in a flowing sequence, or “vinyasa flow.” The movements are almost like a dance and are done as a moving meditation.
The popularity of Vinyasa yoga can be attributed to the sensual movements and pleasant music. Often, it is practiced in a dark room, or sometimes with candlelight with the eyes closed.
Ashtanga means “eight limbs”. Most people consider Ashtanga as traditional Indian yoga. Like Vinyasa yoga, the asanas (postures) in Ashtanga yoga synchronize breath with movement as one moves through a series of postures.
In the early 20th century, Sri K. Pattabhi Jois brought Ashtanga yoga to the United States. The series of postures are done in the same way every time and consist of Sun Salutation A, followed by Sun Salutation B, then a standing sequence, and a closing sequence. It’s usually performed without music, and sometimes in silence (without verbal instruction).
Iyengar yoga was named after B.K.S. Iyengar, a famous yogi (practitioner of yoga) from India. It is also based on the Eight Limbs of Yoga and was popularized in the West at approximately the same time as Ashtanga yoga.
The emphasis of Iyengar yoga is alignment in postures using breath control through pranayama, as well as the use of props (bolsters, blocks, blankets, and straps). This style of yoga is usually done without music and with a slower pace to help students get deeper into the postures.
Bikram yoga was created by Bikram Choudhury in the 1970s. He brought this style of yoga from India to California. Class consists of 26 yoga postures and 2 breathing exercises. It is 90 minutes long and is done in a room with a temperature of 105 degrees Fahrenheit and a humidity of 40%. The room is bright and the students are asked to face the mirrors to check if they have the proper posture and alignment. There’s no music during class.
Jivamukti was created by Sharon Gannon and David Life in 1984 in New York City. Jivamukti translates to “liberated being.” Class incorporates Sanskrit chanting, Pranayama, and Asanas, with a theme/lesson for each class. This is a good combination of spiritual and physical exercise.
Sivananda yoga was brought by Swami Vishnudevananda to the US in 1957. This style of yoga is based on the five yogic principals: proper breathing, positive thinking, relaxation, diet, and exercise. Altogether, these make a healthy yogic lifestyle.
The practice usually involves 12 basic postures of the Asanas, plus Sun Salutations and Savasana. There’s no music.
Yin yoga is a meditative practice which allows the body to be comfortable in a pose without doing much work (not requiring strength). Also called Taoist yoga, it focuses on lengthening the connective tissues of the body. It aims to compliment Yang yoga (muscle-forming yoga practices).
If Yang is active, Yin is passive, which means the muscles are allowed to relax by means of gravity and rest. This yoga style is usually done with the assistance of props. There’s little or no music in class.
The FITin56 program makes use of Power yoga. This type of yoga is a more active approach to traditional Hatha yoga poses. The Ashtanga poses are done more quickly with core exercises and upper bodywork added to them. The sequences are varied and there is often music. Vinyasa yoga can also be considered as Power yoga, depending on the studio or gym that is hosting the class.
These 8 different types of yoga are the most popular right now. There are other types and styles of yoga practices. Each one has its own unique characteristics. Making yoga a part of your life will enable you to enjoy all the health benefits of yoga. Whatever yoga practice you choose, embrace it with love and grace.
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Eye health is important. Do not take your eyes for granted. We rely on our eyes to see everything around us. If you are experiencing vision problems, take note of the following tips. In this article, we will discuss how to take care of your eyes.
The food that you eat can have an impact on your eye health. Nutrients like lutein, omega-3 fatty acids, zinc, vitamin C, and vitamin E might help ward off age related vision problems such as macular degeneration and cataracts. To get these nutrients, fill your plate with:
• 
Green leafy vegetables (spinach, collards, and kale)
• Tuna, salmon, and other oily fish
• Nuts, beans, and other non-meat protein sources
• Oranges and other citrus fruits
Besides promoting eye health, a well-balanced diet can also help you stay at a healthy weight. That can lower your risk of type 2 diabetes, the leading cause of blindness in adults.
Specialized nutritional supplements may also help keep your eyes healthy. Lutein and Zeaxanthin are popular supplements for eye health. You can buy a very good Lutein and Zeaxanthin supplement here.
Smoking increases the risk of cataracts, damage to the optic nerve, and macular degeneration, among other medical problems. It’s best to avoid smoking completely. If you’re a smoker and have tried to kick the habit before but failed, don’t give up. Ask your doctor for help.
The right pair of sunglasses can help protect your eyes from ultraviolet (UV) rays. Too much exposure to UV rays increases your chances of having cataracts and macular degeneration.
Choose sunglasses that block 99% – 100% of UVA and UVB rays. Meanwhile, polarized lenses reduce glare while you are driving. If you wear contact lenses, some can offer UV protection. Still, it’s a good idea to wear sunglasses for added protection.
If you are exposed to airborne or hazardous materials at home or on the job, wear safety glasses or protective goggles.
Also, playing sports like ice hockey, lacrosse, and racquetball can cause eye injury. Wear eye protection. For example, sports goggles with polycarbonate lenses or helmets with protective face masks help protect your eyes.
Staring at a computer screen or phone screen for too long may cause:
• Blurry vision
• Eyestrain
• Dry eyes
• Trouble focusing at a distance
• Neck, back, and shoulder pain
• Headaches
To protect your eyes:
• Make sure your glasses/contacts prescription is up-to-date and suitable for looking at a computer screen.
• Move the screen so your eyes are level with the top of the computer monitor. That lets you look down slightly at the screen.
• Avoid glare from windows and lights. Use an anti-glare screen if needed.
• Choose a comfortable chair.
• If your eyes are dry, blink more.
• Rest your eyes every 20 minutes. Then, look 20 feet away for 20 seconds. If possible, get up every 2 hours and take a 15-minute break.
• If your eye strain won’t go away, consult an eye doctor.
Visiting an eye doctor can help protect your eyesight from disorders or diseases. For example, eye exams can detect glaucoma. It is important to spot such conditions early on when they are easier to treat.
There are two types of eye doctors that you can consult depending on your needs:
• Optometrists, meanwhile, provide general eye care and vision correction services (prescription glasses and contact lenses). However, they don’t do eye surgery.
• Ophthalmologists are doctors who specialize in eye care. They provide general eye care, treat eye diseases, and can also perform eye surgery.
A comprehensive eye exam might include:
• Talking about your medical history,
• Vision tests to see if you’re nearsighted, farsighted, have astigmatism or presbyopia,
• Optic nerve tests and eye pressure tests to check for glaucoma,
• Tests to see how well the eyes work together,
• External and microscopic examination of the eyes before and after dilation, and
• Other tests as needed.
How to take care of your eyes means eating well, wearing eye protection, and consulting your eye doctor. Some eye diseases can lead to vision loss, so it’s important to identify and treat them as early as possible. Get your eyes checked if you experience vision problems or as often as your doctor recommends it.
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FITin56® is a revolutionary fitness program that helps anyone get fit in 56 days — and stay fit! Members get online access to workout videos, exercise videos, and a nutrition plan. Lose weight, tone, or build muscle — follow the plan that best meets your goals. Get fit and healthy in only 30 minutes per day!
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