HEALTH AND FITNESS GUIDE

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COCOA FUDGE RECIPE

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Skills related to physical fitness include :balance ,power ,agility ,reaction time ,speed ,coordination ,flexibility , strength to mention a few . Here are some physical fitness stunts that help in improving these physical fitness skills : 1)STRENGTH Push –up - Lie face down on the floor .Place the hands under the shoulders .Keep the legs and body straight ,press off the floor until the arms are fully extended .Women repeat once ;men ;three times. 2)FLEXIBILITY Back saver toe touch –Sit on the floor with one foot against a wall .Bend the other knee .Bend forward at the hips .After three warm –up trials ,reach forward and touch your closed fists to the wall .Bend forward slowly ,do not bounce .Repeat with the other leg straight .Pass if fists touch the wall with each leg straight . 3)COORDINATION Paper ball bounce - Wad up a sheet of notebook paper into a ball .Bounce the ball back

EXTRINSIC CAUSES OF SPORT INJURIES

Extrinsic factors relate to various external or environmental factors relating to training or competition Such as equipment ,facilities or training methods .Extrinsic factors include :nutritional factors , physiological factors ,environmental factors ,equipment selection factors and training-related factors. Below are fully explained extrinsic causes of sport injuries . 1)PSYCHOLOICAL FACTORS These relate to psychological demands of training or competition and how individuals respond to these demands . Being over-or under –aroused can lead to poor decision making and possible injury .When competing individuals can become over assertive or aggressive which can lead to them harming themselves or others. 2)NUTRITIONAL FACTORS Include adequate stores , hydration and protein intake .Adequate glycogen stores reduce the

FOODS NOT TO EAT TO LOSE BELLY FAT

WHITE SUGAR White sugar is low in nutritional value ,increase you craving to eat fatty foods , make you feel irritable ,causes belly fat and make you feel tired and moody WHOLE FAT DAIRY FOODS They are high in saturated fats thus are CAUSES OF BELLY FAT .These foods include :cheese ,butter ,milk ,cream –all dairy products FRIED FOODS They are high in saturated fat which are CAUSES OF BELLY FAT and should be avoided at all costs ,it is good to :grill , boil ,steam or bake food than to fry it .Fried food is high in fats ARTIFICIAL SWEETENERS They cause you to crave for more sugar which result in you eating more sugars which are CAUSES OF BELLY FAT . Avoid soft drinks ,they contain more sugar and other additives and also are low in nutritional value REFINED CARBOHYDRATES All refined carbohydrates lack fiber and also are digested quickly causing insulin spikes resulting in fat storage which are CAUSES OF BELLY FAT WHITE FOODS All white foods ar

CANCER TREATMENTS

CANCER TREATMENTS METHODS INCLUDE : NATURAL THERAPY ,CHEMOTHERAPY AND RADIO THERAPY .Many medical institutes deal with cancer using chemotherapy and radio therapy , leaving many people lacking knowledge of natural means to control cancer which can be useful in dealing with cancer in its early stages .I will concentrate on NATURAL THERAPY CANCER TREATMENTS To understand natural CANCER TREATMENTS you should first understand the following : 1 )all of us are born with cancer cells and natural cells 2)cancer surfaces because our cellular proteins are damaged Therefore natural therapy CANCER TREATMENTS should focus on ensuring a healthy nutrition to boost your immune system NATURAL CANCER TREATMENTS 1) EAT LOW SUGAR Since cancer cells feed on sugar do you know how to deal with them easily?- reduce sugar intake The following foods are high in nutrition but low in sugar : a) VEGETABLES They are nutrient rich and contain no fat or low heal

Type 2 DIABETES MEAL PLAN

Type 2 diabetes is caused by insulin resistance –a condition that occurs when fat ,muscle ,and liver cells do not use insulin to carry glucose into the body’s cells to use for energy .As a result , the body needs more insulin to help glucose enter cells TREATMENT OF TYPE 2 DIABETES 1)Making health food choices 2)Using diabetes medicine 3)Being physically active 4)Controlling your blood pressure levels 5)Controlling your cholesterol levels ELEMENTS OF HEALTH EATING PLAN FOR DIABETES 1)Breads ,cereals ,rice and whole grains 2)Fruits and vegetables 3)Meat and meat substitutes 4Dairy products 5)Healthy fats NOTE:VEGETABLES ARE RICH IN HEALTH-PROMOTING NUTRIENTS HEALTHY VEGETABLES FOR TYPE 2 DIABETES MEAL PLAN Spinach ,tomatoes ,Swiss chard , mushrooms ,Asparagus ,broccoli, Roman lettuce or salad ,collard greens ,green beans ,bell peppers ,cauliflower ,green peas ,carrots ,beet greens ,garlic ,sweet potatoes ,cucumber ,potatoes ,corn ,avocadoe

LOSE QUICKLY WEIGHT

You can lose quickly weight by making use of the following food : vegetables ,fruits ,nuts and seeds ,whole grains ,dairy and eggs ,herbs and grains .Vegetables are rich in health-promoting nutrients and are good in losing weight , they keep you full – you eat less but still remain satisfied ! FOOD TO EAT MORE Healthy vegetables Spinach ,Swiss chard ,mushrooms ,Roman Lettuce , Collard greens ,tomatoes ,Olive oil ,cucumber ,potatoes ,corn ,avocado ,sea vegetables ,garlic ,carrots ,green peas ,cauliflower ,bell peppers ,green beans ,sweet potatoes ,yam VEGETABLES Spinach ,Swiss chard ,mushrooms ,Roman Lettuce , Collard greens ,tomatoes ,Olive oil ,cucumber ,potatoes ,corn ,avocado ,sea vegetables ,garlic ,carrots ,green peas ,cauliflower ,bell peppers ,green beans ,sweet potatoes ,yam FRUITS Strawberries ,raspberries ,figs ,apples ,pears ,pineapple ,oranges ,kiwifruit papaya ,apricots ,plums ,blueberries ,cranberries ,grapefruit ,grapes NUTS AND SEEDS Pumpkin s

DIABETES DIETS PLANS

DIABETES DIETS PLANS Diabetes diets plans components include : 1) breads ,cereals ,rice and whole grains and wheat 2)fruits and vegetables 3)meat and meat substitutes 4) dairy products 5)healthy fat .You should also avoid the following foods :white sugar ,refined carbohydrates ,white salt ,artificial sweeteners ,fried foods .Change to a plant based diet which is supported by physical activity The following foods help you take control of your blood sugar VEGETABLES Spinach ,Swiss chard ,mushrooms ,Roman Lettuce , Collard greens ,tomatoes ,Olive oil ,cucumber ,potatoes ,corn ,avocado,sea vegetables ,garlic ,carrots ,green peas ,cauliflower ,bell peppers ,green beans ,sweet potatoes ,yam FRUITS Strawberries ,raspberries ,figs ,apples ,pears ,pineapple ,oranges ,kiwifruit papaya ,apricots ,plums ,blueberries ,cranberries ,grapefruit ,grapes NUTS AND SEEDS Pumpkin seeds ,peanuts ,sunflower seeds , almonds ,cashews ,sesame seeds FISH AND SHELLFISH Salmon

ALL RECIPES FOOD

BREAKFAST DISHES BAKED OMELET INGREDIENTS 5 eggs , 1/2 cup milk , ½ teaspoon corn starch ,pepper and salt METHOD Beat the whites and yolks of the eggs separately and very stiff ,stir lightly together and add other ingredients .Bake in a buttered pudding dish and serve immediately BREAD OMELET INGREDIENTS Bread crumbs and parsley rubbed fine ,a little chopped onion ,3 eggs beaten lightly METHOD Add a cup of milk ,pepper ,salt and little nutmeg ,with a teaspoon of butter .Bake in a moderate oven BAKED EGGS METHOD Separate the whites from the yolks keeping each separately .Salt the whites while beating to a stiff froth ,then spread on a platter .Place the yolks at regular distance apart in cavities made in the beaten whites ,and bake in a moderate oven till brown CORN OMELET METHOD Take the well-filled ears of corn ,cut the kernels down the center ,being careful not to loosen them from the cob ;then takeout the pulp by pressing downward with a k

DIABETES –BLOOD –SUGAR –SOLUTIONS

Diabetes can be controlled by : 1)changing your diet –adopt a plant-based diet which is rich in fresh vegetables and fruits ,rich in nuts and contain low refined carbohydrates and low in saturated fats ,also make use of green tea and herbs (2)do some physical activities and control your weight DIABETES –BLOOD –SUGAR –SOLUTIONS NUTRITION AIM FOR UNREFINED CEREALS AND GRAINS You should eat more whole grain bread ,rice ,corns and organic potatoes ,all refined foods are not Health .You should also not that sweet potatoes contain more sugar than all other types of potatoes ,eat them in small amounts if you are trying to deal with diabetes (sweet potatoes are also good for your health because they contain more nutrients than other potatoes –take them in small amounts to reduce diabetes). Unprocessed foods are rich in complex carbohydrates which can be digested slowly keeping you supplied of sufficient sugar your body needs EAT FRUITS AND VEGETABLES IN THEIR CO

DIABETES FOODS

DIABETES FOODS should be nutrition rich foods and should contain low sugar .Below is are groups of DIABETES FOODS ,grouped into :vegetables ,fruits ,fish ,nuts and seeds ,grains ,dairy and eggs and also herbs and spices VEGETABLES Spinach ,Swiss chard ,mushrooms ,Roman Lettuce , Collard greens ,tomatoes ,Olive oil ,cucumber ,potatoes ,corn ,avocado ,sea vegetables ,garlic ,carrots ,green peas ,cauliflower ,bell peppers ,green beans ,sweet potatoes ,yam FRUITS Strawberries ,raspberries ,figs ,apples ,pears ,pineapple ,oranges ,kiwifruit papaya ,apricots ,plums ,blueberries ,cranberries ,grapefruit ,grapes NUTS AND SEEDS Pumpkin seeds ,peanuts ,sunflower seeds , almonds ,cashews ,sesame seeds FISH AND SHELLFISH Salmon ,cod ,scallops ,shrimp ,sardines WHOLE GRAINS Oats ,whole wheat ,brown rice ,buckwheat ,long grain ,wheat spaghetti DAIRY AND EGGS Eggs ,low-fat milk ,goat’s milk ,low-fat cheese HERBS AND SPICES Parsley ,mustard seed cinnamon ,basil

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ALL POSTS BY WEBSTER ISAAC KAMANGILA

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