-Low in fat
-High in Vitamin E
-High in antioxidants and anti-inflammatory properties
-Research suggests potential for anti-cancer benefits
-Excellent source of vitamin C
-Good source of minerals, such as manganese
-May prevent cardiovascular disease and prevention of type 2 diabetes
-Aids in eye health particularly macular degeneration
-Can lower the likelihood of chronic oxidative stress
-May lower the risk of chronic diseases
THE PLANK EXERSISE
The plank exercise is a great way to build endurance in both the abs and back, as well as the stabilizer muscles.
How to:
-Lie face down on mat resting on the forearms, palms flat on the floor.
-Push off the floor, raising up onto toes and resting on the elbows.
-Keep your back flat, in a straight line from head to heels.
-Tilt your pelvis and contract your abdominal to prevent your rear end from sticking up in the air or sagging in the middle.
*Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.
-Superior amounts of vitamins C, E, K, & and B6
-High in Omega-3 and -6 fatty acids
-Great energy booster
-Immune booster
-Good for the bones and blood
-Emence mineral contence
-Aids in digestive disorders
-Helps reduce the risk of cardiovascular disease
-High in fiber, ideal for constipation
-Great for male sexual health
*It is said that if you dream about parsnips you will be lucky in business matters, but not in affairs of the heart.
So don’t dream about them, eat them.
-High anti-cancer properties
-Rich in antioxidants, vitamin C, & A
-Combats the onset of inflammatory diseases
-Great immune booster
-Supports heart health
-Prevents calcium build up in our tissues essential for quality health
Passion fruit is a small tropical fruit, passion fruit has a pleasant taste and appearance, the fruit is known for its various health benefits providing the body with high doses of Vitamins.
-High in Vitamins A & C
-Helps the body to remove free radicals that cause skin and tissue damage
-May help improve vision
-Can help prevent heart disease
-Aids in bone health
-Great source of fiber
-Cleanses the colon
-Improves digestion
-Can help in treating and preventing asthma & asthma symptoms
-May prevent allergic ailments
-These fruits also aid in the overall relaxation of the body
-Helps in providing a restful and sound sleep when eaten before sleep
-Used for the overall enhancement of health
-May be extremely beneficial for weight reduction methods
-Passion fruit juice may reduce cancer cell growth
-Known for its anti-microbial activity
-Can improves athletic performance
-Assists in lowering LDL (bad) cholesterol
-It is very good for attaining optimal health
-High in fiber
-Good source of protein
-Low in fat
-Good source of protein, potassium, vitamin C, calcium, iron, magnesium, manganese and zinc
-Individuals who are attempting to reduce sodium intake should consume palm hearts in moderation due to the vegetable’s high sodium content
This power fruit is delicious and contains an abundance of health benefits and medicinal value.
-High in fiber, carotene, vitamin C and essential minerals
-Essential for male fertility
-Supports heart health
-Helps to open facial pores
-Papaya makes the skin glow
-Papaya helps dissolve dead skin , imparting a fresh and clean glow to the face
-May control premature aging
-High in antioxidants
-Papaya contains a high amount of potassium and the flesh of papaya is very high in vitamin A.
-Useful in treating intestinal worms found in the body
-Helps prevent constipation
-Aids in digestion
-Helps alleviate infections of the colon by clearing away the infection
pus and mucus. Regular consumption will help in improving the problem.
-Low in calories
-Regularly consuming papaya helps to relieve morning sickness and nausea
-Papaya has anti-inflammatory properties and anti-cancerous properties
-Will help reduce pain for those suffering from arthritis, edema and osteoporosis
-Great immunity booster
-Ideal for those who frequently suffer from cold, cough or flu
-Papaya is also very good for the hair and helps in controlling dandruff
-Assists in reducing menstrual irregularities in women
*All parts of the papaya fruit inside and outside of the fruit can be utilized .Therefore no part of the fruit is useless or goes as a waste
The following isometric exercises use light free weights.
Plank Bridge
1. Start by lying face down on the ground. Place your elbows and forearms underneath your chest.
2. Prop yourself up to form a bridge using your toes and forearms.
3. Maintain a flat back and do not allow your hips to sag towards the ground.
4. Hold for 10-30 seconds or until you can no longer maintain a flat bridge. Repeat 2-3 times.
Side Bridge
1.Start on your side and press up with your right arm.
2.Form a bridge with your arm extended and hold for 10-30 seconds. Repeat 2-3 times.
100’s Exercise
1. Lie face up on a mat with arms by your sides. Bend legs to 90 degrees. Lift your head and shoulders off mat and take 5 short, consecutive inhales, followed by 5 short, consecutive exhales.
2. At the same time, lift arms off mat and pulse them in unison with the breath � palms face up on inhale and down on exhale.
3. Repeat 10 times for a total of 100 breaths.
-Good for the overall health and nutrition
-Palm oil is a natural source of vitamin E, K, & Beta carotene
-Palm oil is a much healthier oil in its unrefined form than any hydrogenated vegetable oil
-Great for those suffering from digestive problems
-Supplies much-required energy for daily life
-Strong antioxidant properties
-Helps strengthen the immune system
-May decrease the risk of cataract
-Aids in heart disease symptoms
-Has anti-cancer properties
-Promotes good vision
-Free from trans-fatty acids
-Protects the skin
-Reduces HDL (bad) cholesterol
-Helps to prevent heart attack, stroke, and arteriosclerosis
-May inhibit the growth of breast cancer cells
1) With your back against a wall, bend your knees and lower yourself until your thighs are parallel to the floor. Carefully move your feet away from the wall until your calves are parallel to the wall. Extend arms out in front of you. Hold position for 10-30 seconds. Slowly bring yourself back to a standing position. Rest. Repeat 2-3 times.
2) Stand next to a wall or sturdy object for balance. Raise your left leg so you are standing on just your right leg (yes, you can set your left foot on the back of your right calf). Carefully stand up on your toes and hold position for 10-30 seconds. Slowly lower yourself back to flat-footed. Rest. Repeat 2-3 times then repeat with left leg.
3) Start lying flat on the floor like you are doing crunches. Pull yourself up into a crunch and hold position for 10-30 seconds. Slowly lie back down. Rest. Repeat 2-3 times.
4) Lower Abs: Start lying on your back. With your feet together, lift feet 6-8 inches off the floor. Hold for 10-30 seconds. Slowly lower feet back to floor. Rest. Repeat 2-3 times.