eFitness Expo

The apple was the first fruit mentioned in the bible, not always allowing the noble apple to prove the life enhancing powers it does possess. The pectin in the reddest apples has among the most antioxidants of any natural food. Science continues to show cases of high priced medications contain potent versions of what we are eating naturally all the while.  A healthy recipe for healthy living does include the humble apple.

Apples come in a variety of excellent flavors, shapes, colors for us to choose from, in order to tantalize our taste buds, and encourages us to eat this great fruit right off the tree it was grown on.

Apples help our bodies fight cancer; studies have shown that there are several components in juicy fruit, such as apples, which help to prevent the growth of cancer cells. Healthy apples are most potent when the fruit is eaten whole, including the skin, and by choosing the darker apples, such as deep Red Delicious, Fuji, Jonathan, Rome Beauty and Red Spartan. Apples are a good source of vitamin C and fiber. Italian researchers found people who ate more than one apple a day lowered their risk for oral, esophageal, colon, breast, ovarian, prostate and other cancers by 9 to 42%.

Apples benefit our health by helping to fight cholesterol. Two key components, the pectin in the reddest apples and poly-phenols, which have the most anti-oxidants of any natural food, can help to lower cholesterol, and prevent the oxidation of LDL, which is the bad cholesterol. Bad cholesterol results from the chemical process that fills the arteries with clogging plaque. Save the apple skin; it has two to six times the antioxidants that the actual flesh of the apple has, science shows, and most of us need all the help we can get when it comes to healthy eating.

Apples make us smarter. Apples boost the production of acetylcholine, which is a chemical that transmits messages between nerve cells. In a recent study from the University of Massachusetts, researchers suggest that apples may keep your brain ’smarter’ as you age and the components help boost our memory, potentially lessening the possibility of getting Alzheimer’s disease.

You know the saying “An apple a day keeps the doctor away”. It may well be true that it is time to rethink this, and start eating your apples as a receipe for healthy living.

Apples help us to breathe easier. United Kingdom researchers found that children of pregnant women who ate apples during pregnancy, were less likely to wheeze or develop asthma by the age of five. This healthy fruit may also protect the lungs of adults, help in the prevention of asthma, lung cancer and other diseases.

Many people have eaten apples all their lives but peeled them in order to not take in all the pesticides used in apple growing. Recently, many have changed their thinking and have taken to organic, whenever possible, or washing the regular treated apples thoroughly, in order to eat the healthy peel. Organic is wonderful, but not always available.

The next reason to eat healthy apples daily is, that apples are a difficult food to eat; they require chewing a great deal, as they are dense and firm. This healthy food is packed with fiber, approximately five grams per apple, and is low in calories, approximately 80 for a medium sized apple. Apples contain a natural sugar which enters the bloodstream slowly, keeping our insulin levels steady; a much better choice than a sugary snack, which will give us a fast high, then a low in our sugar levels, creating hunger faster, as well as giving us little nutritional value.

Apples are truly a beneficial choice for healthy living. It is highly recommended you keep eating apples, as they are one of nature’s perfect foods, and after eating these gems, you will feel full longer, keep your cholesterol lower, be smarter, breathe easier, help to boost your memory, and keep your insulin at a decent level. What more could we ask from one healthy food?

Around the world Yoga is considered an enjoyable way to keep fit and healthy. And, though it has been around for ages, only recently has Yoga caught the American fancy. It is a well-rounded workout designed to tone up and strengthen muscles; at the same time it increases flexibility. Yoga is also an excellent way to shed weight and boost energy and vitality. As you start to practise Yoga or Pilates, for that matter you will notice the need for some basic Yoga or Pilates equipment and accessories such as the Yoga mat, blocks, straps, and a bag or tote for carrying accessories.

Certain styles of yoga emphasize some accessories more than others. There is no hard and fast rule; if it helps with your practice use it. Since yoga is about making it as accessible as possible to adopt postures and bring the body into a state of poise and equilibrium for dynamics into meditation, then whatever helps the process is good.

Almost all gyms, health and fitness clubs and even many homes today have already acquired their own elliptical machines. If you are thinking about getting any type of home fitness equipment, seriously consider an elliptical trainer as your best bet. Consumer Reports magazine is one very good place to compare the features and costs of elliptical machines.

Because the elliptical machine is a low or no impact machine it’s a perfect choice for people who are suffering from or are recovering from any type of joint problems in the knees, ankles, hips or back. Understand that the higher quality elliptical machines offer a more natural feel and more comfortable stride because they are larger and more robustly constructed. But you can find quality, low cost or even cheap elliptical machines with a little bit of research online.

Elliptical machines are proven to provide workouts that are the best for the cardiovascular system. The elliptical trainer uses all of the muscles of the lower leg which is not the case for other types of home fitness equipment. Elliptical trainers have also been proven to offer a lower ‘Perceived Rate of Exertion’ when working out.

And elliptical exercise equipment combines all the movements and benefits of hiking, cross country skiing, and biking. Another great thing about the elliptical trainer is that you can move at a nice comfortable speed while allowing for the occasional burst of high intensities. There are many good brands of elliptical cross trainers on the market today. Some of the most popular brands include Life Fitness, Nautilus, Precor, Quantum and Schwinn.

While using an elliptical machine gives you a no-impact workout, the resistance exercise helps to build bone density and prevent osteoporosis. They help provide healthy bodies by maintaining this healthy bone density. Most machines will come standard with an on-board computer.

Recent studies have shown that because elliptical machines are optimizing energy expenditure, that the average person will burn more calories. And an elliptical workout provides an overall body workout without the strain. Many people look into elliptical machines that store well because they want to use them when they need them and put them away in a closet when they’re not using them.

The general estimates of the calories burned with an elliptical trainer are about 387 calories for a 150 pound woman who has done 30 minutes of elliptical exercise. And with elliptical exercise equipment, your legs travel in an elongated circular motion. Most machines are smaller than a treadmill and can be easily moved to clean or to store away when company is coming.

An elliptical machine can provide the same benefits people get with other exercise. Machines will continue to be developed and provide an optimum workout for their users. Many manufacturers have developed these machines and have incorporated today’s high technology into them. They are constantly looking for ways to improve them and each year new features appear.

When people start down the road to a healthier lifestyle, their first concern is most often their weight. After all, popular health news is full of warnings for the additional risks overweight people face, such as high blood pressure, diabetes, heart failure, along with numerous other diseases.

While walking the path to greater health, the dieter will begin making smarter decisions for their overall health and fitness, but their primary concern always circles back to, “How much weight have I lost?” Weight loss is a vital part of ensuring a healthier life style, but it is not the only objective: maintaining a healthy ratio of body fat is just as important.

Dieting alone will likely just remove weight through the purging of water from your muscles. Adding in regular exercise will target the fat that you really want to lose. If you lose water weight but not fat, you will not be able to maintain your smaller structure for a long period of time. Lose fat instead, and the pounds will stay off.

Body fat is measured as a percentage of your total weight. For men, 18% and under is considered to be healthy. While for women, who biologically have a far different body structure, your body fat should be maintained at a level of 25% or less. For either gender, a body fat composition over 35% is considered obese.

Athletes commonly have the lowest percentage of body fat, but low body fat can be just as dangerous as high body fat, besides needing some cushion to protect our fragile bones from injury, a body fat percentage of less than 5% for men and 12% for women can be indicative of an eating disorder and can lead to increased instances of illness.

The smart dieter will either buy their own body fat analysis equipment or have a test performed by their trainer at the gym or by their family physician. There are Body Mass Index (BMI) calculators available on the internet that will estimate your body fat percentage based upon weight versus height, but because of differences in bone structure, this is not a reliable test.

More reliable tests of body fat include comparing measurements of different parts of your body with your overall weight, health and age; using calipers to measure skinfold thickness; or using under water weighing techniques. You may use the Bio-electrical impedance test, which calculates body fat by measuring the length of time it takes a signal to pass between your hands or feet, though it tends to be fairly inaccurate.

By combining a healthier diet with regular exercise you can reduce your body fat percentage to a healthier level while presenting a newer, slimmer you. Forget about your scale, it lies. Instead, maintain a chart of your body fat percentage taken at intervals during your diet, and you will find that as you make progress, you will feel better, look better and will enjoy a healthier future!

According to a report by Forbes, the United States is the 9th fattest country in the world.  While variables such as genetics are not included in the study, the evidence is apparent in our culture; from paying an extra $2 for a Biggie-sized order of french fries to the popularity of Segways, Americans are consuming more an exercising less.

A great and inexpensive way to break this cycle is to put together your own gym at home.  The purchase of home exercise equipment is not only an investment in your present state, but also your future.  The healthier you are, the longer you’ll live.

A great starting point for building your home gym are with free weights. 

If you live in a smaller home or apartment, free weights take up less space than an exercise machine.  They are also portable, so if you feel like working out on the beach and following it up with a jog, you have that as an option as well.  Additionally, free weights can build muscle mass or slim down that unwanted fat.

Obviously, putting together a great home gym can take time and every great idea needs a starting point, free weights should be yours.