2019 ~ Health & Fitness Blog

Health and fitness blog. Tips for how to stay active and eat healthy food. Read and learn more about symptoms, diagnosis, treatment and loss weight.


    Take Care Of Your Body. It's The Only Place You Have To Live In. @health-ft.com


    Health Is Not Valued Until Sickness Comes. @health-ft.com


    It All Begins With You. If You Do Not Care For Youself, You Will Not Be Strong Enough To Take Care Of Anything In Life. @health-ft.com


    Don't Focus On How Much You Eat. Focus On What You Eat. Because Food Really Matters. @health-ft.com

Arugula Health Benefits

Arugula Health Benefits


Arugula is also known as a Garden Rocket, and it is very low in calories. 100 grams of fresh arugula leaves contain only 25 calories. Not just that, and it contains many important vitamins and other nutrients that are important for anyone who is dieting. Arugula is high in vitamin A, vitamin K, vitamin C iron, calcium, and manganese. It is also a good source of dietary fiber, contains some protein and is packed with potent antioxidant compounds and carotenoids. Arugula's rich fiber content may assist in the process of digestion.

There are so many Health Benefits of Arugula some of them are mentioned below:

1. Consuming arugula regularly can also help to promote the overall health of our bones. It is a good source of bone healthy vitamin K. 100 grams of vitamin K provides about 90% of the recommended intake. Not only that vitamin K helps to promote osteotropic activity and bone formation. Arugula can also help to prevent unwanted bone related ailments such as osteoporosis. It also contains other important nutrients for our bones, such as magnesium and calcium.

2. Arugula is also a great choice if you are looking to boost the overall health. Fresh arugula leaves contain good levels of vitamin C which can help to boost immunity. The high levels of both copper and vitamin C found in arugula can help to stimulate white blood cells, while also reducing inflammation and free radicals which can compromise our immune system.

3. It can also help to naturally detoxify the body and increase mineral absorption from the healthy foods we eat. This is often attributed to the many powerful and potent antioxidants that arugula contains. These high levels of antioxidants work to maintain a balance of important enzyme reactions in ourselves and also eliminate free radicals that can lead to certain diseases and weaken our immune system. As well consuming arugula can help with the absorption of important minerals such as iron and copper, which are not just important for our immune system and detoxification, it's also important for our overall health.

4. Consuming arugula regularly can also help to promote weight loss. It is a great source of B vitamins that can help to increase our metabolism, leading to more calories being burned throughout the day and weight loss. These B vitamins also promote energy production and fast synthesis. The isothiocyanates contained in arugula may assist in reducing inflammation in the body and useful for fighting cancer.

Are There Any Risks?

If you have a sensitive stomach, blood disorder or take blood-thinning medication, eating too much arugula can actually be dangerous. As mentioned previously, it contains vitamin K—which can cause blood clots, be sure to consult with your physician.

Keywords: Arugula | Garden Rocket | Health Benefits


Knee Pain Treatment

Knee Pain Treatment


Knee pain is becoming a common complaint to all ages which is increasing day by day and bringing people to the doctor. Many things can go wrong in the knee and maybe the result of an injury.

Your first knee pain treatment starts at your home

Knee Pain Treatment at Home:

Home treatment may resolve the problem of many causes of knee pain, such as inflammatory disorders and other injuries.

Knee Pain Treatment

The following treatments may be useful:

  • Rest the knee If the injury is caused by sports avoid this activity until the knee has healed.

  • Applying ice to the injured knee four to five times a day, for 15 minutes, can help to reduce inflammation and pain.

  • You can take over-the-counter anti-inflammatory medications. If these medications do not work, you should consult a doctor to determine the best course of treatment.

Knee Pain Exercises at Home:

There are 3 types of knee pain exercises to strengthen and stretch the knee may help to reduce pain and inflammation.

Exercise #1 Quad Stretch:

Stretch the quadriceps can help to cut back pressure on the knee.

  1. Stand with a nearby sturdy chair for balance and support.
  2. Start with the feet shoulder-width apart, take a step backward with the right foot. Keep the posture straight and tuck the buttocks in to create a straight line with your body.
  3. Bend your knees slightly and feel a stretch in the front of the legs.
  4. Hold this stretch for 8-10 seconds, then repeat to stretch the other leg.

Exercise #2 Hamstring Stretch:

This exercise releases tension in the back of the leg with a seated stretch.

  1. Start with a foot flat on the ground, then extend one leg forward, flexing the foot backward.
  2. Lean slightly forward to feel a stretch in the back of the leg.

Exercise #3 Half Squats:

Half squats are a way to strengthen the front of the legs without putting excess strain on the knees.

  1. Start with the feet shoulder-width apart and the arms extended about shoulder height.
  2. Bend at the knees slightly, just enough to engage the quadriceps muscles.
  3. Hold this position for about 5-7 seconds, then straighten the knees to a standing position.

When to see a doctor?

  • If you can't bear weight on your knee or feel as if your knee is unstable.
  • If you have got marked knee swelling.
  • If you can't completely extend or flex your knee.
  • If you have got redness, pain and swelling in your knee.

A doctor could recommend treatments that include:

  • Wearing a brace to support the knee.
  • Physical therapy to stretch and strengthen the muscles around the knee.
  • Injections of corticosteroid medications for conditions.
  • Surgery to get rid of or repair damaged parts of the knee tissue.


Peel a Banana Like a Monkey

Peel a Banana Like a Monkey

Monkey eating banana

About 85% of the people around the world take a banana in their hand and grab the stem they try to break it, pull it and then they open it up from the stem side, but you're not going to believe that we spent our entire life peeling banana from the stem down and it is the incorrect way. There is another way, an easier and monkey way. We look at those monkeys in the zoo and we always wonder how these monkeys can pick up a banana and open them so quickly. A monkey grabs a banana goes to the other side squeezes the bottom of the banana it breaks and they pull it.

Well, I'm going to show you how.

So I'm sure that next time you will give it a try when you grab your banana instead of going for the stem go for the bottom side pinch it together and open it up like a monkey.


What Banana Color is Good for Your Health

What Banana Color is Good for Your Health

We can happily say that bananas are among the most popular tropical fruit in the world. They are useful and nutritious, contain fiber antioxidants. The nutrients in bananas have been known to help moderate blood sugar levels, heart health as well as to help our digestion system to maintain our weight.

Banana is usually going through the different changes of colors when a banana ripens, but most of us don’t understand it, we need to understand which change is best for our health. There are yellow, spotted, and brown colors bananas. The truth is that every banana color gives the fruit different health benefits.

Green Bananas

Green Bananas

These green bananas are full of high resistance starch. So, these bananas are great if we have sugar issues with our insulin-resistant diabetic, it contains much less amount of sugar. It may taste a little bitter, but this unripe banana would be good for us. This unripe banana is extremely beneficial for our digestive system because it contains probiotic bacteria.

Yellow bananas
Yellow bananas

Many of us go for that yellow banana, It’s the most common banana you can find in any market. it's much sweeter than the green banana, this yellow banana digests much easier. This yellow banana contains much more antioxidants which can shield our system from damage. Generally, as this banana continue to ripen the antioxidant levels continue to rise.

Black-spotted bananas

Black-spotted bananas

These black spots all over our banana, when it ripens more that means the sugar content is rising as well, these black-spotted bananas are perfect for our immune system. These kinds of bananas we want to eat, it's filled with many antioxidants and can help protect us from cancer. “HOW COOL IS IT

Brown bananas

Brown bananas

Finally, when banana continues to ripen to the max it becomes all brown the majority of us throw it out because we think it is rotten. Guess what? That brown banana has a higher amount of essential nutrients.
So, they're extremely healthy filled with those antioxidants but the starches have broken down to the max it's filled with sweet sugar diabetics people with sugar issues you should stay away from eating these bananas.
But here is the tasty trick take those ripe bananas and bake with them banana muffins or banana pancakes or use them for banana pudding trust me you will love it.

Peel a Banana Like a Monkey

Please if you like this article share it with your family and friends and leave your comments below


Best Glutes Exercise to Build a Better Butt

Glutes Strengthening Exercise To Build A Better Butt

Daily we spend hours and hours in a seated position at the office, home, and in a car. We wonder why our glutes are getting weaker and our hip flexors are getting tighter. So, then we go about our day and we realize that we feel like we're being pulled forward because of those tight hip flexors those glutes are not strong enough which is not allowing our body to come back. It's the glutes and the erector spinae muscles that surround the spine that allows us to sit upright as well as to stand upright, although this glute bridge exercise is going to strengthen your core working on the transverse abdominis muscle this will help support the spine and it will give you that appearance of that flat stomach making your waistline look well-defined.

Now that is the ideal dream a nice strong buttock, a trim stomach, good posture, and looking great in all your clothes.

So, if you have hip pain or even back pain this exercise is still for you. What is the amazing thing about the glute upper exercise it can be done anywhere without weights without a membership and you're going to see fantastic results.

Glute exercise
Glute Exercise

Lie down with your back on the floor, bend your knees and feet flat on the floor, your feet should be hip-width apart and close to your buttocks to protect your lower back contract your glutes and squeeze your abs continue contracting as you lift your hips up off the floor hold at the top for a moment and then lower back to the floor with control. Do not rush your bridges take your time pause at the top and feel your glutes kick in, now if you can go higher up pause for a second or two, you'll really contract those glutes even more.

These bridge exercises will help reduce your lower back pain. It will work your hamstrings your abs in addition to building those strong glutes.

Just a couple of minutes a day, 12 to 15 reps 3 to 4 sets you will see those glutes get like steel. You're not only helping your posture and strengthening your body, but you’re also going to look much sexier in your pair of jeans.

Please if you like this article share it with your family and friends and leave your comments below.

Keywords: Exercise for glutes | Glute strengthening exercises | Glute exercise at home 


How to Get in Shape

How to get in shape

Detox Your Body And Get In Shape

A simple recipe that will help you detox your body and help your body get in shape easily. Our bodies are composed up to (60%) of water, the brain and heart are about (73%) water, the lungs are about (83%) water and the skin is about (64%) water. So, water is vital without it our body becomes sick.

Try this homemade recipe

Cucumber: It helps you burn belly fat and flush out the toxins. It also combats bloating and water retention as well as help constipation.


Lemon: It increases your metabolism that helps burn fat and improve your health. It supports hydration and boosts your metabolism as well as balancing your pH levels.


Mint: It boosts digestive enzymes as well as speed up your metabolism and helps facilitate better absorption of nutrients from food.


Cinnamon: It helps fat cells burn lipids and cuts cholesterol it also helps balance out blood sugar levels.

How to prepare this simple detoxification and fat-burning recipe.

  • Approximately 2-liter water.
  • Slices of 1 medium cucumber.
  • Slices of 1 lemon.
  • 12 mint leaves.
  • 1 Teaspoon of ground cinnamon.

Put all of this together and a half-gallon carton or a pitcher that you may have and place it in the fridge overnight.
Drink 2 glasses in the morning of this homemade recipe. It will help active the organs. 1 hour before each of your 3 meals, drink 1 glass, it will help digestion. Drink a glass of it before you go to bed to help lower the risk of heart attacks & stroke. So, utilize the entire half-gallon per day. At night time you can remake the recipe and put it in the fridge and have it for the following morning. Do this for several weeks and you should see amazing changes.

Keywords: Health & Fitness | Health Tips | Loss Weight | Homemade Recipe | Metabolism

5 Amazing Foods to Boost Your Energy Levels

Live a Healthy Life

5 amazing food you should eat daily to boost your energy levels

1. Almonds

almondAlmonds are rich in protein, magnesium, vitamin E, fiber and many key amino acids, which are beneficial for the body.
They are frequently used as a healthy solution for relief from constipation, anemia, coughs, diabetes, and heart disorders.

2. Eggs

eggA large size of an egg contains 7 grams of protein and about 75 calories filled with protein, minerals, iron, and vitamins, which can improve the growth of hair and even prevent anemia.

The egg is also an incredible source of omega-3 fatty acids, which is essential for normal body function and heart health.
The full health benefits of eggs can be realized if you store them properly in the refrigerator.

3. Broccoli

broccoliBroccoli is packed with folate, vitamins, potassium, minerals, disease-fighting compounds, and the fiber essential in any diet.
It has the ability to prevent many types of cancer, lower blood pressure, improve digestion, lower blood pressure, detoxify the body, lower cholesterol, protect the skin, prevent birth defects, eliminate inflammation, and improve vision.

4. Banana

bananaBanana is a good source of nutrients, fiber, vitamins, and all natural sugars. Nutritionists say that eat 2 bananas every day just for 1 month, your health would be essentially improved.

5. Salmon

salmonSalmon is an oily fish that is high in protein, vitamins, and omega-3 fatty acids. Salmon can help prevent numerous diseases like depression, heart disease, prostate cancer, control weight, protects brain health, fight inflammation, and resolve other health issues.

Keywords: Salmon | Almonds | Banana | Eggs | Broccoli | Vitamins | Protein 

Breathing Exercise to Strengthen Your Lungs

Breathing Exercise to Strengthen Your Lungs

As you all know oxygen is vital for life. After about the age of 33, the diaphragm which is a little smooth shaped muscle in our abdominal area goes down when we breathe it and comes up when we blow out.

We really decrease the signals from the brain to the diaphragm as we get older not enabling the diaphragm to work at its greatest productivity the flexibility of that area becomes low as well, so the best approach to counter actus is practice proper breathing.

Breathing Techniques

Proper Breathing
Proper breathing is the most important thing we can do to get the amount of oxygen into our lungs and then eventually allowing the lungs to be putting the oxygen back into the bloodstream, Most important thing we want to make sure our chest is open when we're standing up straight or sitting up straight and we can get the full amount of oxygen so we take breathe in for 3 seconds through our nose and feel as we are breathing into the stomach and then hold it for 3 seconds and then blow out from the mouth for 4 seconds. The reason why we want to give it extra second breathing out so on our next breath we can get more oxygen, which we're trying to get into the lungs and into the cells of the body.

You can do this breathing exercise for a couple of minutes daily, it will strengthen the lungs. When we exercise the lungs are not going to grow bigger, but they can get stronger and as we get older.

Keep in mind things get weaker so strengthening the lungs will bring in more oxygen to keep you healthier and give you a longer life.

Keywords: Breathing Exercises to Strengthen Lungs | Lung Exercises | Breathing Exercise | Strengthen Lungs | Deep Breathing Exercises | Best Exercise for Lungs | Breathing Techniques | How to Strengthen Lungs | How to Breathe Better


Clear Your Clogged Arteries And Heart With This



Change your lifestyle today is the most important because the blockage of oxygen to the heart is fatal a coronary massive heart attack. The blood supply being blocked to the brain is called a stroke blockage of blood supply going to the lung is a pulmonary embolism they're all fatal, so having a glass of this juice every morning can make a huge difference that helps cleanse your clogged arteries and heart.

Health Tips - for Adolescents

Health Tips - For Adolescents

Stay Healthy and be Active

What Are Healthy Tips For Adolescents?

Secondary and primary students are in rapid growth and development. Some dietary nutrients such as protein, iron, calcium, zinc, iodine insufficient intake of the phenomenon have occurred in some areas, the lack of other nutrients also occur under certain conditions. Therefore, young people should be the varied diet to provide adequate, comprehensive, balanced nutrition, to ensure the physical development needs. The adolescent diet should be noted:

  • Eat more grains, adequate supply of calories:

Young people’s calories need higher than adults, and men than in women, about (2400-2800 kcal per day).

  • Ensure that the fish, meat, eggs, milk, beans and vegetables, fruit intake:

Puberty increased the need for protein, especially, 80 to 90 grams per day, so dietary should have enough animal foods and soy foods; vitamins A, D, C, B family, and calcium, phosphorus, zinc, iron and other minerals on the physical and intellectual development of adolescents play an important role.

  • Avoid overeating, the partial eclipse picky eaters and blind diet, less eat snacks, develop good food hygiene practices:

For girls, the girl’s physical development characteristics and requirements of food into fat, not too; girls daily energy supply of 25% ¯ 30% should come from fat, including animal fat and vegetable fat ratio of 1: 2 best; healthy snacks with yogurt, milk, and other dairy products, a varieties of fresh vegetables and fruit and peanuts, walnuts and other nuts food. In addition, the amount not to snack too much, do not affect the dinner.

  • Develop good habits of eating breakfast:

If necessary, add a cup of milk or soy milk during recess; nutritionally adequate breakfast not only to ensure the body’s normal adolescent development, their learning efficiency also plays a role cannot be ignored.

  • Participate in physical activity, enhance physical exercise:

Combined with regular exercise and proper nutrition can promote growth and development of young people, improve heart and lung function, improve people’s endurance, reduce body fat and improve mental status.

  • Adolescent academic heavy should pay attention to learning tense period, such as nutrition and diet during examination arrangements:

A body state of tension, some nutrients such as protein, vitamin A and vitamin C consumption will increase. Note that these nutrients supplementary, such as fish, lean meat, liver, milk, soy, and other foods are rich in protein and vitamins, fresh vegetables and fruits rich in vitamin C and minerals.

Keywords: Health Tips | Adolescents | Vitamins | Vegetables

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