Boost Your Health With Blueberries

Blueberries are one of the world’s most popular berries, not only because of their sweet flavor and delicious dark purple color, but also because they host a wide variety of health benefits ranging from fighting cancer and maintaining brain health to improving memory, eyesight and skin conditions.

Blueberries are particularly high in phyto-nutrients, and they are one of the world’s highest natural food sources of antioxidants. Antioxidants combat free radicals, protect the cells and give defense from oxidative stress. The berries’ dark color comes from anthocyanins. Anthocyanins have been studied to protect the eye retina from oxygen damage as well as damage from sunlight. In addition, anthocyanins help in reducing the risk of heart disease.

Blueberries host a variety of minerals and vitamins to aid health: just one cup of blueberries contains almost 25% of recommended daily dose of vitamin C, which helps in collagen formation and maintains healthy immune system. They are also a great source of vitamins A, B, E and K. Blueberries also include manganese that helps in bone development and converting carbohydrates and fats into energy, copper which is effective immune builder and anti-bacterial, as well as other important minerals such as zinc and calcium.

Blueberries, as well as other berries, have a low GI (glycemic index), making them a healthy as well as tasty option for snacking without blood sugar spikes. Blueberries can help in weight loss, since they are very low in fat, and jam-packed with fibre to help you feel fuller longer: just a handful of blueberries can satisfy your daily fibre need, and the fibre also helps with constipation. Blueberries have been studied to improve blood fat balances, to lower cholesterol and support healthy blood pressure as well as help in treating and preventing urinary tract infections.

Use blueberries as a quick snack, thrown into delicious fruit smoothies, hidden in raw or cold desert, sprinkled on breakfast foods such granola and cereals and more. Blueberries are especially great when used in post workout recovery shakes as the anti-oxidants and phyto-nutrients will aid the repair of damaged muscle cells. As a pre-workout snack blueberries can help lift the mood by improving cognitive function and can even help you avoid larger food cravings, as the fibre keeps you filled ensuring you don’t over eat before exercise.

If you want to be sure you getting all possible antioxidants and other health benefits from blueberries, choose organically grown or wild forest berries. Blueberries do not lose their health benefits when frozen or freeze-dried, but heating the berries destroys some of their antioxidant potential.

Tips On How To Make The Most Of Your Elliptical Workouts

An elliptical machine is a really effective type of fitness equipment that helps get your heart rate up without the dangers of juddering impact that sometimes accompanies running. This type of equipment is a great one to use if you are serious about burning calories. By correctly adjusting the setting, incline and tension of your elliptical machine, you can also use it to increase your endurance level, toning and muscle-building strength.

If you really want to burn more calories every time you use the elliptical machine, there are certain tips that you can follow. These helpful tips include the following:

Select the most suitable settings for your body size. Choose an incline setting that forces your exertion to be the driving force behind the entire motion of the pedals instead of the momentum of your weight. If you can’t do a cycle of the foot pedals without shifting weight heavily to one side of your body, or slightly bending your knees, you may have your incline setting too high. Keep in mind that if you don’t have the leg length to properly execute each cycle of the foot pedals, you will end up using momentum in order to complete rotations. And using momentum to complete the motion means you burn fewer calories and you’re not giving your body some of the physical work it ought to be doing.

Increase the elliptical machine’s incline and resistance setting appropriately. Increasing the incline will target a different muscle group and intensify your caloric burn. Higher resistance makes it less likely that you are using momentum, which means more intentional movements from your body, and more calories burned. However, as stated above, never go higher than the level of incline suitable for your height.

Utilize intervals. Intervals of higher intensity can significantly increase your elliptical calorie burn total and even give you a bit of temporary metabolic boost. This is because when you temporarily bump your exertion rate up to an intensity that would be hard to sustain over extended periods of time, it takes a while for your body to return to its normal rate of expenditure.

Lastly, use an elliptical machine that enables you to engage or work out your upper body. Whenever you can, use an elliptical that utilizes the upper body as well as the lower body. By doing so, more muscle groups will be involved which means a higher expenditure rate and caloric burn.