Wednesday 22 January 2014

The Health Benefits of Garlic

Garlic brings a lovely taste to our food, its especially good on a pizza... *Yes I eat pizza occasionally and I try to make it as healthy as possible. Anyways before I doddle along about how good garlic tastes, lets look at the wonderful benefits it brings into our overall health.



1. Its a Immune booster

The allicin found in garlic helps boost our immune system reducing the our bodies from catching common colds.

2. Packed with vitamins and nutrients

Garlic is packed with a lot of nutrients and vitamins such as calcium, zinc and  vitamin A,B,B2 and C

3. Its a natural antibiotic

The allicin powder in garlic is said to be a very powerful antibiotic.

4. Reduces heart disease

Garlic helps the blood pass easily through your blood vessels by thinning it. You just need 1 glove of garlic a day to keep your heart healthy

5. Helps with blood pressure

Garlic helps regulate your blood pressure and also lowers blood cholesterol levels.

  6. Prevents stomach and colon cancer

Sulfur in garlic helps to stimulate the immune system natural defense against cancer. 

Wednesday 15 January 2014

Weight Loss Training Plan: 8 minute workout



The entire idea of an eight-minute workout goes against conventional wisdom. And that's true—unless you're following the 8-Hour Diet, in which case eight minutes, first thing in the morning, is all you need to rev your metabolism and torch calories.

Here's why: Unlike the average American who's feasting 24-7, you've started a diet program in which you're eating whatever you want, but in a strict, eight-hour window each day. Much of the caloric value of the food you eat is stored in the liver as glycogen. By following the 8-Hour Diet and not running your liver the way Howard Stern runs his mouth (i.e., constantly), you give your body the chance to burn off that glycogen and start burning fat. And that happens regardless of whether you exercise or not.

When you jump-start your day with a tiny bit of exercise, you tap into your fat stores earlier and more effectively. By exercising before your first meal, you'll boost your metabolism and maximize the amount of time your body is burning fat.

Combined with the 8-Hour Diet, these three simple exercise routines will help you shed fat faster. Up the intensity by combining them into 16-, 24- or 32-minute routines. But aim for consistency: It's better to do eight minutes every day than 32 minutes once or twice a week.

WORKOUT 1: Two-Exercise Routine (Move 1 and Move 2)
These two exercises use your own body weight to target hard-to-tone areas like the butt, thighs, arms, and shoulders. Do eight reps of exercise 1A, followed by eight reps of 1B. Repeat as many rounds as you can in eight minutes, resting when needed. You'll burn about 16 calories per set.

WORKOUT 2: Combined Exercise Intervals (Move 3, Move 4, Move 5, and Move 6)
Zap body fat with these two combo routines. Do the first exercise for 60 seconds, then immediately perform the second exercise for 60 seconds. Rest one minute. Do a second round of the same exercises, then rest for another minute. Do your third round, and you're done—eight minutes of intense calorie burn.

WORKOUT 3: Up and At 'Em Blood Pumpers (Move 7 and Move 8)
These fast-moving exercises get your blood flowing and your heart rate up. Do one exercise for 20 seconds, then rest for 20 seconds. Do the second exercise for 20 seconds, then rest for another 20 seconds. That's one rep. Do six reps.

MOVE 1: Body-Weight Power Squat

Stand with your feet slightly beyond shoulder-width apart, toes forward, hands next to your sides (a). Simultaneously push your hips back and swing your arms backward, lowering your body until your thighs are almost parallel to the floor (b). Pause, then quickly push yourself back to the starting position, swinging your arms above your head and ending the movement on your toes (c).

MAKE IT EASIER: Put a box or chair behind you and squat to the surface each time (without resting your butt on the chair). Pause momentarily, then push yourself up.

MAKE IT HARDER: Jump up from the down position of the squat instead of just standing up.

MOVE 2: Bucking Hop



Get down on all fours, with your hands and knees on the floor (a). Raise your knees off the floor an inch or two. Without changing the posture of your lower back, "hop" your feet off the floor and to the right. (Imagine there's an imaginary line that you're hopping over.) Immediately hop to the left (b). Continue hopping back and forth, keeping your hips and shoulders square throughout the exercise. Tip: Keeping most of your weight on your shoulders will allow a smooth transfer from side to side.

MAKE IT HARDER: Increase the height and distance of each hop.

MOVE 3: T-Rotation


Get into a pushup position with your arms straight (a). In one movement, lift your right hand and rotate the right side of your body upward, until you're facing sideways and your arms and body form a T (b). Reverse the move, rotating to the left. Make sure to keep your hips raised and your body in a straight line as you rotate.

MAKE IT HARDER: Do a pushup between each rotation.

MOVE 4: Hip Extension


Lie on your back with your knees bent and feet flat on the floor. Place your arms at an angle out to your sides, palms down (a). Raise your hips, keeping your body straight from shoulders to knees (b). Hold for one or two seconds. Lower your hips to the floor and repeat.

MAKE IT HARDER: Place your fingertips on your forehead.

MOVE 5: Judo Pushup



Start in a pushup position but move your feet hip-width apart and forward, and raise your hips so your body almost forms an upside-down V (a). Lower the front of your body until your chin nears the floor (b). Lower your hips as you straighten your arms and raise your head and shoulders toward the ceiling (c). Push your hips back up into the upside-down V.

MAKE IT EASIER: Simply move back and forth from the upside-down V position to the starting pushup position.

MOVE 6: Duck Walk



Stand with your feet hip-width apart. Put your hands behind your head, flaring your elbows and squeezing your shoulder blades back and down (a). Squat as far down as you can (b) and walk a few steps forward, then backward without raising or lowering your hips (c).

MOVE 7: Plank Walkups


Start in plank position with bent elbows, resting your weight on your forearms. Keep your body in a straight line from your shoulders to your ankles, and contract your abs, stabilizing your core (a). Without changing your body posture (don't let your hips sag!), place your left hand on the floor, then your right hand (b). Push your body into the "up" position of a pushup (c). Lower yourself back onto your elbows into plank position, one arm at a time. Repeat as many times as you can.

MOVE 8: Speed Skater Hops



Stand on your left foot with your left knee slightly bent and your right foot slightly off the floor. Lower your body toward the floor (a), then bound to your right by jumping off your left leg. Land on your right foot and bring your left foot behind your right as you reach toward the outside of your right foot with your left hand (b). Reverse the movement, landing on your left foot.


Source: womenshealthmag.com

Monday 6 January 2014

The 8 Hour Diet and how it works....



This diet works on the theory that the human body is designed for periods of eating and then periods of fasting.

This involves consuming calories over an 8 hour period and then fasting for a 16 hour period each day. During the 16 hour period the human body should be focused on repair and rest, rather than continually digesting food.

8 Hour Food Window

All of a dieter’s daily calories must be consumed only during his/her predetermined 8 hour eating window. For example, if your calorie window is from 9am to 5pm, you must eat during that time period only.

The window can be adjusted depending on a person’s schedule and can be different during different days of the week. Dieters should eat this way at least 3 days a week in the beginning of the diet and gradually increase towards 7 days a week.

Eat Whatever You Want

There are no forbidden foods on The Eight Hour Diet, but Zinczenko does advise that this diet is not an excuse to overeat. Portion size must still be considered.

The only exception to this rule are sugary beverages, since the 8 Hour Diet discourages drinking calories.

Delay Breakfast

Dieters should delay eating breakfast until the beginning of their food window. For example, If you can’t start eating until 10am, Zinczenko recommends starting the day with a cup of tea, water, or coffee and doing some light exercise before any calories are consumed. (similar to 6 Weeks to OMG Diet)

Eat as Often as You Want

Snacks can be eaten as often as a dieter wants as long as all eating is within the 8 Hour Diet window.

Tomorrow we'll learn about the 8 Minute Exercise.

Source: EveryDiet.com

Tuesday 24 December 2013

Merry Christmas

Christmas is a time where we spend time with our loved one and enjoy their company, share laughter's...

Head 2 Toe Inspirations, wishes you a very Merry Christmas. Enjoy and don't forget to stay healthy!

XoXo :*


Thursday 19 December 2013

What is Lean Meat?



We always hear that choosing lean meats plays a very important role in our health. But what is lean meat.
Below I share with you what exactly lean meat is and how to choose the right meat for a health diet.

What is lean meat.

Lean meat is meat that has less the a total of 10 grams fat. Protein is the a very important element of our daily diet and for the overall growth of muscle, bones, skin, etc... Even though we also find this protein in nuts, peas and beans, it is no doubt that meat is the complete source of protein.

Here is a least of leaner cuts of meat:

Leaner cuts of beef:


  • Arm Roasts
  • Bottom Round Steaks 
  • Chuck Shoulder Roasts 
  • Eye Of Round
  • Leg Cuts

Leaner cuts of pork:


  • Bone-In Rib Chop 
  • Bone-In Sirloin Roast
  • Bone-In Sirloin Roast

Leaner cuts of lamb:


  • Arm 
  • Leg Of Lamb
  • Loin

Leaner Poultry:


  • Chicken
  • Skinless Breast Meat
  • Lean or Extra Lean Ground Chicken

Find the whole list at Nourish Health Kids.



Friday 6 December 2013

5 Amazing Health Benefits of Pineapples

Pineapples are irresistibly juice and are a great add on to puddings and smoothies. They belong to the Bromeliaceae family originated in America.

The important thing about pineapples is that they are packed with nutrition that are much needed for a healthy body. Let us look at some of their amazing health benefits:



1. Builds Strong Bones

Pineapple are rich in manganese. Manganese is necessary for building strong bones and connective tissues. It also has anti–inflammatory properties which when taken regularly, helps to reduce the pain associated with arthritis in elderly people.

2. Fights Cold and Flue

Pineapples are rich in vitamin C which helps fight colds and flue.It also has a nutrient called  bromelain which helps in suppressing coughs and prevent mucous build up in your throat.

3. Reduces Morning sickness

If you are pregnant pineapples should be your best friend.

4. Keeps your Gums Healthy

Including pineapple in your diet will make your gums strong which will keep your teeth healthy and strong.

5. Helps with Digestion

The bromelain found in pineapples work to neutralize fluids to ensure that they are not too acidic and helps keep the digestive track healthy.




Monday 2 December 2013

Health Benefits of Cinnamon Sprinkles

Cinnamon.. Who doesn't like a sprinkle of it on that milk tart or cinnamon toast ( I'll share the recipe tomorrow) not forgetting to sprinkle it on a pancakes topped with banana and honey... It tastes so good!!


As good as its health benefits. Lets find out what wonders a sprinkle of cinnamon can do for your body...

1. Helps digest food

 Cinnamon reduces the uncomfortable feelings associated with IBS ( Irritable Bowel Syndrome ) especially the bloating it also aids with  heartburn or indigestion.

2. Aids weight loss

Cinnamon increases blood circulation, increased blood flow  boosts your metabolism therefore helping you loss weight. This blood thinning property of Cinnamon also helps it in acting as an anti clotting agent especially for those suffering from heart disease.

3. Reduces PMS

According to the University of Maryland web site women who ate 5.6 mg of manganese in their diets each day had fewer mood swings and cramps compared to those who ate only 1 mg of manganese. These results suggest that a manganese rich diet may help reduce symptoms of PMS.

4. Reduces pain linked to arthritis.

5. Food preservative

Cinnamon is a natural food preservative,when added to food, it inhibits bacterial growth and food spoilage.

6. Reduce heart disease

Cinnamon is an excellent source of calcium and fiber. The two components help to bind and remove bile salts from the body--salts that have a damaging effect on the colon. When the bile is removed from the body, it has to break down cholesterol to generate new bile, having a positive impact on atherosclerosis and heart disease prevention.

7. Aids yeast infection

Cinnamon helps to stop medication-resistant yeast infections.

8. Blood Sugar Regulator

9. Cures stomach bug and flu

Cinnamaldehyde contain in cinnamon helps cure stomach bug and reduce symptoms of flu.

10. Packed with good nutrients and a great anti - oxidant

Cinnamon is packed with nutrients such as fiber, calcium, iron, and manganese. Reach in anti - oxidants which reduce the forming of " Free Radicals " that cause cancer.