Top Ten Healthy & Quick Foods

We all know that one of the secrets to living a long and healthy life has a lot to do with the foods we eat. With not all foods being created equal, making choices to eat healthier can not only change your quality of life, but the longevity as well.

Here are ten of the top power packed foods designed to give you energy, vitality and all around good health! Many of them are those types of foods you can eat on the run too, so you’re saving time as well as saving your health.

1. Beans – If they give you gas, it’s easy to find precautions you can use before you eat them.  Also, soaking them first can help a great deal.  Beans of all kinds (kidney, navy, lentils, chickpeas, Northern) are high in protein.  This plant protein contains very little fat, carbs and calories.  If fiber is a problem in your diet, eating a healthy portion of beans each day can keep your digestive system healthy. And they are easy to make ahead, freeze or heat-and-go!

2. Oatmeal – Oatmeal is coming back into popularity, now that it’s stated as a food lowering blood cholesterol.  You can make it yourself with rolled oats or eat the instant kind if you are in a hurry.  Oatmeal is a filling grain which also provides more of that much needed fiber to keep hunger at bay and your blood sugar constant.

3. Fruits – Fruits are filled with antioxidants such as Vitamin C and A.  Antioxidants fight free radical damage in the body and reduce the risk of cancer.  Berries, such as blueberries and grapes have the highest amount of antioxidants.  Choose an array of fruits in a wide variety of colors for maximum health.  The antioxidants in fruit boost the immune system to fight the effects of aging in the body.

4. Allium foods – This class of foods includes garlic, onions, leeks and shallots.  Garlic is known for lowering cholesterol.  Allium vegetables help guard the body against the risk of cancer as well as many other ailments.  They also help lower blood pressure and prevent blood clots.  Eating these power packed vegetables in their natural state, especially garlic and wild garlic, increases their health benefits.

5. Salmon – Eating foods rich in omega-3 fatty acids reduces the risk of heart disease and other conditions like atherosclerosis.  Wild salmon is a fatty fish, however containing good fats proven to improve health in both children and adults.  Salmon is rich in protein which is of great use after an exercise session to build muscle tissue.

6. Flax seed – Like salmon, it contains omega-3 fatty acids.  These seeds also contain omega-6 and omega-9 fatty acids.  You get a lot of power to fight high cholesterol, heart disease and diabetes with this seed.  Ground flax, which is the most beneficial way to consume this seed, can be added to fruit smoothies, sprinkled in yogurt, eaten with cereal or added to pancake mix to name a few.

7. Peppers – Peppers are colorful.  They contain antioxidants such as beta-carotene and Vitamin C.  Peppers range from mild and sweet, to so hot you’ll be calling the fire department.  All peppers contain a substance called capsaicin.  Capsaicin has the properties of an anti-inflammatory, a pain reliever, lowers cancer risk and heart disease.  They are good in salads, salsa and all sorts of dishes. Grab some with a great low-fat dip for a quick snack.

8. Nuts and seeds – Nuts may be high in fat, but those fats are the good kind.  Peanuts, almonds, Brazil nuts, walnuts and pistachios are all providers of good fats and protein.  Crush them into a fine powder to use as a coating instead of higher carb bread crumbs.  Nuts help to lower cholesterol.  Eat them right out of the shell with no additives.

9. Açai – This berry has been in the news lately.  It is rich in antioxidants and increases energy.  You can get more done and look better while doing it.  You can get Acai juice and supplements in your health food store.

10. Yogurt – The fat free variety is incredibly good for you.  Yogurt contains calcium, Vitamin B, and protein.  There are even newer types with added health benefits which you might want to look into.  If you don’t drink milk, yogurt is an alternative to get your calcium in to build strong bones and teeth.  Live yogurt also contains friendly bacteria to help promote a healthy digestive system.

Building a better healthier body begins with what you eat.  Try these super foods to get started on the right foot.

ACHOO! Cold? Flu? What can I do?

While most people worry about cold and flu season beginning in October or November, some of us end up feeling miserable, exhausted, and looking for the number of the dump truck that just ran us over the minute any sign of spring hits.

Some areas of the country are enjoying beautiful signs of spring, with flowers having already poked through the earth to present us with their radiance. Other areas are finally seeing patches of grass poking through the mountains of snow collected over the last few months. One this is for sure, no matter what part of the country you’re in…spring is in the air.

Unfortunately for some this means the dreaded “spring cold or flu”, which for some reason or another tends to hit us with more gusto than any other illness did over the winter. Perhaps this is because we aren’t expecting it, or perhaps we have been busier than usual, and it finally had a chance to find that foothold it needed to hit us. And hit us it does.

I want to first clear up some of the differences between colds and the flu. While both can make us equally miserable, they don’t provide the same symptoms or hazards. Take a look below at the chart, and you’ll be able to better see which of these two culprits has hit you. Following that, we’ll take a look at some natural ways you can deal with these symptoms, instead of spending a fortune at the pharmacy for medications which may or may not help in the first place.

Please note: I am not a medical doctor. This information is provided to you simply for that – informational purposes. If you are ill, and think you may have the flu, or anything other than a common cold, please consult your physician.

Now that we know what we’re dealing with, here are some natural remedies for cold and flu. You might want to keep this handy for NEXT autumn, when things are likely to start all over again.

The first thing you can do to help diminish or eliminate your chances of getting a cold or the flu is to remember to was your hands…often. It never hurts to keep a bottle of Purel or similar product around as well. Throw one in your purse, keep one in various rooms in the house and remember to use it.

To get ready before cold and flu season hits, it is recommended that you eat lots of garlic, combined with daily doses of Echinacea.  If, however, that cold or flu grabs hold anyhow, you can start feeling better reasonably soon after a footbath of dried mustard in a bowl of very hot water. This will help bring down that fever, as well as loosen any phlegm that might be building up.  There is also the popular remedy of lemon and honey.  Lemon because of it’s high levels of vitamin C, as well as it’s power to expel toxins.  The honey will soothe your throat.

Another way to get rid of that congestion is by drinking hot ginger water. Just slice up some ginger root and boil for 15 minutes. This will chase that cold away in no time. Ginger or peppermint can be added to a hot bath for some comfort.  Either of these will make you perspire, and this in turn gets rid of the toxins.

Onions, although not known for keeping your breath fresh, are excellent when it comes to colds. You can put a generous slice into a cup of boiling water. Add to this a half teaspoon of cayenne pepper, and drink before bedtime. Eating plenty of yogurt can help to kill any bad bacteria on its own. It will also help the production of much needed antibodies that will kill off any unwanted organisms.

At the first sign of fever, lemon juice and honey diluted with hot water will help. You can also use apple cider vinegar and honey. For that stubborn fever, remember to drink lots of liquids. The preferences are unsweetened fruit juices. And for that sore throat that won’t quit, make up a mixture of salt, lemon juice and hot water. Using this to gargle with can soothe the throat and get rid of the burning sensation that often comes with a sore throat.

There are several herbal tea recipes that are easily made from scratch, or bought at your local health food or grocery store. One favorite that helps you sleep when you aren’t feeling your best is lavender. Peppermint tea and green tea are also great choices when you aren’t quite feeling up to par. You can also try hibiscus and basil for fever or aches and pains.

For fighting infection and inflammation, try a spoonful of crushed black currants in a cup of boiling water. Let it infuse for about 10 minutes, then sip slowly and chew on the pieces of the fruit.

Fit Muslimah Summit Atlanta Ga – Itinerary

Fit Muslimah Summit Atlanta GA

Sheraton Gateway Hotel Atlanta Airport 1900 Sullivan Road, Atlanta GA 30337

February 13-14, 2010 

Itinerary

(Modified 2/8/2010)

 

 

	Wellness	Fitness
	SATURDAY
8: 00 AM	Registration
9: 00 AM	Ultimate Yoga-A Mix of Yoga and Pilates w/ Haneefah Saleem	Water Aerobics w/ Mubarakah
10: 00 AM	Free Swim	Cafe 5-9 Open for you: What you always wanted to know about Nutrition? w/ Yoquatallah Ibraheem
11:00AM	How Fit are you? W/ Haneefah Salim	20/20/20 w/ Tayyeba Hassan
12:00 PM	Key Note Address Mubarakah Ibrahim REVIVE!
1:00 PM	Lunch/Thuhr	Lunch/Thuhr
2:00pm	Understand your strength to recognize strength in others w/ Yasmin Ibrahim	Bringing Muslim Sexy Back: Sex Appeal and Islam are not Opposites w/ Amina Abdul-Jalil
3:00 PM	Don’t Just Sit There- Get Started and Move On! w/ Haneefah Salim	Pilates w/ Tayyeba Hassan
4:00 PM	Emotional Wellbeing of Women w/ Jamillah Jihad	Fit and Fully Covered w/ Sakeena Abdul-Hakeem
9:00	Free Swim	Detox for Health w/ Fatimah Ash-Shakur (Um Tabari)
10: 00 AM	Building Healthy Relationships Yasmin Ibrahim	Free Swim
11:00AM	A Taste of Fitness-An Exercise Circuit w/ Haneefah Salim	How’d You lose all that Weight w/ Amani Jabbar
12:00 PM	No Excuses: Exercise TIME is like money; you don’t find it, you MAKE it! w/ Sakeenah Abdul Hakeem	Fitness Boot Camp w/ Mubarakah Ibrahim
1:00 PM	An Empowered Life-Creating Possibilities Tayyibah Taylor	An Empowered Life Creating Possibilities Tayyibah Taylor
2:00pm	Lunch/Thuhr	Lunch/Thuhr
3:00 PM	Selecting Foods on the Go w/ Yoquatallah Ibrahim	20/20/20 w/ Tayyeba Hassan
4:00	Round Table Discussion Creating Wellness Centered Muslim Communities

 

What is a Nutritional Supplement?

What is a Nutritional Supplement?

A supplement, by definition, is something that accompanies something essential. But, in some cases, nutritional supplements can themselves be an essential part of a healthy nutrition regimen.

Whether because of a busy life style, or an individual genetic or physiological condition, there are those who benefit from nutritional supplements. Everyone requires a certain amount of vital biochemicals, with the proportion varying within a narrow range for almost everyone.

But diet doesn’t always supply those amounts, even when a sincere effort is made to eat properly. Some have rigorous exercise routines, others are forced to a more sedentary lifestyle because of work and family life. Most importantly, every individual is unique and therefore requires a particular amount of nutrient that differs slightly from others.

B-complex vitamins, for example, are essential for everyone. But the proper amount will vary depending on weight and unique physiology. For some, an all-purpose daily vitamin pill is enough to supply any needed amount that doesn’t come from a balanced diet. The body has a well-tuned ability, in most cases, to absorb what’s needed and slough off the rest.

Taking Vitamin C once helped eliminate the dangers of scurvy and rickets. That’s rarely a problem in developed countries today, but there is strong evidence that it helps boost the immune system, leading to fewer colds and infections. Past claims overstated the facts, but Vitamin C remains a needed element.

Many people as they get older consume much less calcium. To an extent, that’s normal and healthy. Young adults don’t require anywhere near the amounts that they did when they were infants or young children.

But the curve picks up again later in life, as bones become less able to manufacture the appropriate amount. For many who are lactose intolerant, or simply don’t care for the taste of cow’s or goat’s milk, getting calcium in the form of a supplement is a great way to get that essential mineral.

Omega-3 are essential fatty acids that help reduce inflammation and prevent heart disease, to name only two benefits. But one of the main dietary sources – fish – isn’t to everyone’s taste. It’s also unfortunately the case that sometimes the local fish supply is temporarily unsafe. In those circumstances a nutritional supplement is an excellent alternative.

There are dozens of supplements that can help balance out hormonal deficiencies that many women and some men suffer from. Soy is one that can smooth out imbalances and help reduce PMS (Premenstrual Syndrome) or menopause symptoms. Others are helpful for thyroid imbalances.

Cortisol is another example. Naturally produced by most people in the proper amount, some people have a deficiency due to a gland weakened by disease, age or genetic condition. Those low in cortisol can suffer from fatigue, aching joints and other symptoms. Taken in the proper amounts, it can make a huge positive lifestyle difference.

Each person should undergo rigorous testing before taking anything more than an average daily vitamin or one of the more common supplements. Ginko, for example, can lead to excessive bleeding in some. You need to know which are safe for you. But once you have the results, taking nutritional supplements can make the difference between mediocre and optimal health.

Pregnancy and Exercise

Any physician who is prescribing medication for a pregnant woman needs to follow a complex process. Before they decide how much of which drug can best treat a condition without harming the mother or child they have to consider the patient’s age, the number of months before delivery, any intolerance for medications, as well as other medications the mommy-to-be could already be taking.

Prescribing exercise for pregnant women needs to be handled with just as much care. Consideration needs to be made for the type, intensity, frequency, and duration of the physical activity. What may work for your sister could be totally wrong for you. She (and her baby) may be able to handle a vigorous workout, but the same workout could be hazardous to you and your baby.

If your exercise program is going to be planned and carried out at a normal pace however, it still won’t have an exact or scientific effect on your pregnancy, or labor and delivery. It can result in you being capable to better handle the effort or wear and tear pregnancy and delivery have on your body though. Anything that can naturally help you through this process is going to be a better option for you and your baby.

In other words, a pregnant woman should care for herself in such a way that she won’t feel the need to take part in a vigorous workout on a regular basis. But she shouldn’t spend her entire pregnancy in bed, without exercise or activity unless doing so would pose a risk for her or her unborn child.

At the same time, a pregnant woman’s condition varies with the growth and development of the baby inside her womb. Therefore, it’s necessary for her to receive proper medical advice and guidance from her physician during each visit throughout her pregnancy. It’s important for certain physical conditions such as blood pressure, weight and the mother’s overall health status to be monitored regularly. Exercise will keep these in check, but they also need to be checked before exercising.

Here are some points to consider when weighing the benefits of exercising during your pregnancy:

1. Fighting fatigue

When a muscle gets tired or fatigued, it’s less able to accomplish tasks such as climbing the stairs, or even sweeping or vacuuming the floor. Your body has to “borrow” from other muscles in order to help out those tired ones. This puts more strain on the pregnant woman, because there is continually more weight for those muscles to carry as the baby grows. The result is normally leg cramps, or sore muscles.

2. Reducing backaches

Even when you sit or stand you have muscles at work. Even things as easy as keeping good posture can put strain on certain muscles, which in turn causes fatigue. Take the muscles of your lower back for example. The simple act of standing in line at the grocery store check-out can be painful for a pregnant woman. Exercise during her pregnancy can help correct any issues with her posture, relieving this symptom.

3. Increasing oxygen intake

The more fit you are, the easier it is for oxygen to enter your body and do its job. This is even more important when you’re pregnant, since you’re breathing for two. While doing even the simplest of workouts, your breathing patterns improve. This makes both you and the baby healthier.

These are just a few of the numerous benefits a regular exercise program can provide for pregnant women. There is absolutely nothing wrong with enjoying some moderate exercises either by yourself, or with a group. Perhaps if you have some pregnant friends you can get together regularly for support and encouragement. Just remember, whether you’re pregnant or not it’s always important to get the approval of your physician before starting any type of exercise routine.

Tele-Conference – Eat Right w/ Yaqutullah Ibraheem MS, RD, LD

Eat Right with Yaqutullah Ibraheem MS, RD, LD

Has a masters in Health Sciences and Bachelors in Nutrition. Currently works with Dekalb Medical Center as a Clinical Dietitian and also provides nutrition education for patients with various disease states including Diabetes, Heart disease, renal failure, and the need for wt management.

A brief outline of the call that consists of:
1. Making smart choices from everyday food groups
2. Finding a balance between food and physical activity
3. Getting the most out of your calories

Listen to Your Audio By Clicking Below

(January 14, 2010)Eat Right w/ Yaqutullah Ibraheem MS, RD, LD

30 Minute Fat Burn E-Book

Finally a Body Reshaping Program for Busy Women Who Want To Shed Unwanted Fat  

 ”If You’re Longing To Wear The Clothes You Want But You Settle For Whatever Fits Because You’re Disgusted and Embarrassed With How You’re Body Looks But You Think You Don’t Have The Time to Exercise Then This Is The Most Important Letter You’ll Ever Read”

 

 

  

 
 

My name is Mubarakah (pronounced moo-ba-ra-ka) and I am a certified personal trainer and fitness expert  (you can read my bio here) . I’ve been on the Oprah Winfrey Show, contributed to articles in Prevention Magazine and The New Yorks Times on women and fitness but today  I am here to give you the key to unlocking a life of health and fitness tht doesn’t take 5 hours a day to achieve. I have a personal mission to help women become more healthy and fit so you can, as Oprah says, “live your best life ever”.  I believe with the proper motivation, information and dedication anyone can create the body they desire.  It doesn’t matter if you have been “big all your life” or have “tried to lose weight” countless of times.  With the proper guidance YOU CAN DO IT!

 

 “No matter where you choose to worship, all women want to know the same thing . . . how do you get rid of cellulite”

– Mubarakah Ibrahim on the Oprah Show (July 4, 2008)

 I have been working with women and wellness related issues for the last 10 years.  But more importantly than that 

• I am also a mother of four, a wife, a sister, and a daughter so I understand the burdens and joys of being a woman.
• I am a business owner and president of an organization and I know what responsibility, deadlines and unexpected turns can create in life. 
• I am also a fitness enthusiast and recreational athlete so I know what it’s like to have personal health and fitness goals. 

 

And I’ve been where you are at some point in my life.  Here are few phases of my life’s journey that you may be able to relate to. . .

 

• Gained 80lbs after complications with my first pregnancy
• Gain between 20-30lbs of extra weight with each of my other 3 children
• Stay at home mom for 10 years, home schooling all of them.
• Working full time, going to school full time, in addition to raising 4 children and a husband (Okay we know that’s really 5 children
• Own a business, going to school part time and trying to lose that last 10lbs I’ve promised myself I wouldn’t gain this winter (it happen to the best of us)

 

If you are ready to finally lose fat and gain a toned and tight body

Order Now

I own New Haven CT’s ONLY all women’s personal training studio and Fitness Boot Camp Program for Women.  I’ve help hundred of women burn fat, increase their strength, and improve their fitness level.  The body shaping that happens along the way “ain’t no accident either”. 

 ·         Toned arms

·         Slimmer Thighs

·         Firmer Butt

·         Flatter Abs

 

 Why most have a hard time losing weight….

and keeping it off.

  Reason” Treason:

Do you have a “reason” you don’t exercise as often as you should?  Or eat as healthy as you should Or eat as healthy as you should

 

• “I’m too tired at the end of the day”
• “I had to do ________________ for my hubsand/ kids”
• “I had a hard day so I broke down and had ________________”. ( fill in with your favorite comfort food)

And the list of “reasons” go on. 

If you are ready to finally lose fat and gain a toned and tight body

Order Now

  

You can spend all day searching the internet for information and articles about fat loss but who has time for all that?  I have put it all at your finger tips to show you the same program I have used with hundred of women just like you.  To help them lose the weight for good! 

You don’t have to take my word

  

  

 

 

 

 

 

Copyright ©2009 BALANCE fitness llc
This site does not provide medical advice, diagnosis, or treatment. Use of this site is subject to our terms of service and privacy policy. All material provided on this website is provided for informational or educational purposes only. Consult a physician regarding the applicability of any opinions or recommendations with respect to your symptoms or medical condition.

10 Best Foods for Your Heart

[public_post]Simple food choices go a long way when it comes to your heart’s health. Focusing on fresh foods full of heart-healthy fats and antioxidants can decrease your risk of developing heart disease and cut your chances of a heart attack. These 10 foods will help keep your ticker in top shape.  Read more