Top Health benefits of drinking coffee black

Your morning cup of joe gets you going and gives you the energy to start your day, but how you drink it plays a role in how beneficial it is for your health. Black coffee is low in fat and calories and supplies a wealth of antioxidants that help protect your health. Certain risks have been linked to drinking large amounts of black coffee, but rest assured that you can safely drink a cup of coffee every morning.

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Top 8 benifits of drinking coffee to your body

A lot of people are wondering if coffee is a good beverage for us or if it just do harm to our health? Surveys show that enjoying your coffee in moderation (1-3 cups of coffee a day) can take advantage of its beneficial properties. Unlike when we drink 4, 5 or even more cups of coffee per day, would surely have to face problems accompanied by its overconsumption.

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Fitness programs to lose weight : 5 steps to getting started

Fitness programs: 5 steps to getting started

Are you thinking about starting a fitness program to lose weight ? Good for you! You're only five steps away from a healthier lifestyle.

Starting a fitness programs to lose weight may be one of the best things you can do for your health. Physical activity can reduce your risk of chronic disease, improve your balance and coordination, help you lose weight — even improve your sleep habits and self-esteem. And there's more good news. You can do it in just five steps.Fitness programs to lose weight

Step 1: Assess your fitness level

You probably have some idea of how fit you are. But assessing and recording baseline fitness scores can give you benchmarks against which to measure your progress. To assess your aerobic and muscular fitness, flexibility and body composition, consider recording:

• Your pulse rate before and after you walk 1 mile (1.6 kilometers)
• How long it takes you to walk 1 mile (1.6 kilometers)
• How many push-ups you can do at a time
• How far you can reach forward while seated on the floor with your legs in front of you
• Your waist circumference as measured around your bare abdomen just above your hipbone
• Your body mass index

Step 2: Design your fitness programs

It's easy to say that you'll exercise every day. But you'll need a plan. As you design your fitness programs to lose weight, keep these points in mind:

• Consider your fitness goals. Are you starting a fitness programs to help lose weight? Or do you have another motivation, such as preparing for a marathon? Having clear goals can help you gauge your progress.
• Create a balanced routine. Most adults should aim for at least 150 minutes of moderate-intensity aerobic activity — or 75 minutes of vigorous aerobic activity — a week. Adults also need two or more days of strength training a week.
• Go at your own pace. If you're just beginning to exercise, start cautiously and progress slowly. If you have an injury or a medical condition, consult your doctor or a physical therapist for help designing a fitness programs to lose weight that gradually improves your range of motion, strength and endurance.
• Build activity into your daily routine. Finding time to exercise can be a challenge. To make it easier, schedule time to exercise as you would any other appointment. Plan to watch your favorite show while walking on the treadmill, or read while riding a stationary bike.
• Plan to include different activities. Different activities (cross-training) can keep exercise boredom at bay. Cross-training also reduces your chances of injuring or overusing one specific muscle or joint. Plan to alternate among activities that emphasize different parts of your body, such as walking, swimming and strength training.
• Allow time for recovery. Many people start exercising with frenzied zeal — working out too long or too intensely — and give up when their muscles and joints become sore or injured. Plan time between sessions for your body to rest and recover.
• Put it on paper. A written plan may encourage you to stay on track.

Step 3: Assemble your equipment

You'll probably start with athletic shoes. Be sure to pick shoes designed for the activity you have in mind.

If you're planning to invest in exercise equipment, choose something that's practical, enjoyable and easy to use. You may want to try out certain types of equipment at a fitness center before investing in your own equipment. To stretch your exercise dollars, consider buying used equipment. Or get creative. Make your own weights by filling old socks with beans or pennies, or by partially filling a half-gallon milk jug with water or sand and securing the tops with duct tape.

Step 4: Get started

Now you're ready for action. As you begin your fitness programs to lose weight , keep these tips in mind:

• Start slowly and build up gradually. Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching. Then speed up to a pace you can continue for five to 10 minutes without getting overly tired. As your stamina improves, gradually increase the amount of time you exercise. Work your way up to 30 to 60 minutes of exercise most days of the week.
• Break things up if you have to. You don't have to do all your exercise at one time. Shorter but more-frequent sessions have aerobic benefits, too. Fifteen minutes of exercise a couple of times a day may fit into your schedule better than a single 30-minute session.
• Be creative. Maybe your workout routine includes various activities, such as walking, bicycling or rowing. But don't stop there. Take a weekend hike with your family or spend an evening ballroom dancing.
• Listen to your body. If you feel pain, shortness of breath, dizziness or nausea, take a break. You may be pushing yourself too hard.
• Be flexible. If you're not feeling good, give yourself permission to take a day or two off.

Step 5: Monitor your progress

Retake your personal fitness assessment six weeks after you start your program and then again every three to six months. You may notice that you need to increase the amount of time you exercise in order to continue improving. Or you may be pleasantly surprised to find that you're exercising just the right amount to meet your fitness goals.Fitness programs to lose weight

If you lose motivation, set new goals or try a new activity. Exercising with a friend or taking a class at a fitness center may help, too.Fitness programs to lose weight

Starting an exercise program is an important decision. But it doesn't have to be an overwhelming one. By planning carefully and pacing yourself, you can establish a healthy habit that lasts a lifetime.Fitness programs to lose weight

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7 Ways to Fight Cold and Flu

Catch a cold or flu is not fun. But it turns out that you can have a good time trying to prevent these diseases.

Many easy to use, easy as action has been shown to give the immune system a boost. So that means a stronger immunity that you have a better chance to resist any cold germs and flu circulating at this time of the year. View seven ways you can boost your immune system now.

1. Enjoy a massage to fight a cold

Massage - already given by a strong military loved one or a proposal - more to loosen the muscles. Helps reduce cortisol (also known as the "stress hormone") and increases the immune response. In Cedars-Sinai study, 2010 healthy adults who received Swedish massage regularly for five weeks was found in the blood to have a significant increase in cells, disease-fighting white blood cells.

Other research shows that other forms of contact, such as hugging and holding hands, they also reduce stress hormones.

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5 Foods That Help You Sleep

If you must leave midnight snack if you have trouble sleeping and you think hunger might be part of the problem? Here are five foods that can actually help you drift off:

One. Cherries. Fresh and dried cherries are one of the only natural food sources of melatonin, the chemical that controls the body's internal clock to regulate sleep. Researchers who tested tart cherries and found high levels of melatonin recommend eating them an hour before bedtime or before a trip when you want to sleep on the plane.

Two. Bananas. Potassium and magnesium are natural muscle relaxants, and bananas are a good source of both. They also contain the amino acid L-tryptophan, which is converted to 5-HTP in the brain. 5-HTP is converted to serotonin in the tower (relaxing neurotransmitter) and melatonin.

Three. Toast. Carbohydrate-rich foods trigger insulin production, which induces sleep by speeding up the release of tryptophan and serotonin, two brain chemicals that relax and sleep.

Fort. Oatmeal. Like toast, a bowl of oatmeal triggers an increase in blood sugar, which triggers insulin production and release of brain chemicals that induce sleep. Oats are also rich in melatonin, which many people take as a sleep aid.

Five Hot milk. Like bananas, milk contains the amino acid L-tryptophan, which is converted to 5-HTP and releases relaxing serotonin. It is also rich in calcium, which promotes sleep.

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