Getting started is the easy part. Sustaining your momentum is a different matter. If you all of a sudden find yourself struggling to accomplish your goals and are about to given in, then maybe it’s time for a serious gut-check.

As a matter of fact, we fitness freaks go through the same thing. Our resolve to accomplish our fitness goals will be tested severely. Here are four tests and how you can conquer them:

1. Temptation—temptation here pertains to giving in to the allure of a sedentary lifestyle. Former couch potatoes know this all too well—flopping on the couch and watching television whilst stuffing yourself silly with chips and soda.  Temptation also means allowing yourself to go out late at night or play video games for hours when you know you have to get eight hours of sleep in to get the gains that you desire.

Temptation has a very broad scope. One thing is for certain, though. Its ulterior motive is to get your fitness goals sidetracked. Getting the better of it may mean applying a gospel element which many people are quite familiar with—running away from it.

Tempted to just flop on the couch? Run away from it and go to the fitness centre? Tempted to eat a generous serving of chocolate cake? Run away, throw it in the rubbish bin if you must and cook a healthy meal. Friends tempting you to stay out late at night when you know you have to get an early workout in? “Run away” by politely saying no, saving your party energy for the weekend instead.

Know this: temptation may be alluring, but giving in to it will only leave you with a very bad taste in your mouth.

2. Laziness—you have been working out for years but laziness kicks in all of a sudden. Your workout frequency dwindles gradually as each week goes by. Instead of cooking or buying some healthy delicacies, you decide to grab a couple of candy bars for a quick sugar rush just for the heck of it.

No goals are attained by being lazy. Your fitness goals have to be earned. Laziness must be offset with motivation. Work out with a partner. Change your fitness routine every four to six weeks or so. Cook healthy meals with your spouse. Read fascinating books or articles on how people were able to conquer their fitness hurdles.

3. Busyness—who isn’t busy?  We all are! As has been said time and time again, life is all about priorities and NOT time management. Do you put in ten-hour workdays? Arnold Schwarzenegger routinely put in fifteen-hour workdays as California governor and still managed to get an hour-long workout in EVERY DAY.

No time to exercise after work? How about getting in an early or midday workout? Drastically cut down on your television time. Too much television-watching is like a thief—it steals valuable time from your family and health.

No time to eat healthy food? Plan, plan and plan. Plan ahead. Plan way ahead if you must.

The common denominator here is prioritising. Master your commitments. Do not let them be your master.

4. Ridicule—every fitness enthusiast is bound to be ridiculed one way or another. Take for example the muscle-bound guy who advertises fitness products and supplements. He is sure to be labeled as vain and full of himself by some consumers. Or in my case, some of my relatives give me a hard time because I bring healthy brown rice whenever we eat out.

Answer me this: who gets the last laugh? The person with the big, rounded protruding belly who is putting himself at MAJOR risk of cardiovascular disease or someone who knows how to take care of his body?

If you are to be committed to your fitness goals for the long haul, you have to withstand ridicule. Better yet, ignore it. It’s your body and your life, not theirs. One day, when you are at the pinnacle of your fitness aspirations, these same people who made life miserable for you will come around and emulate your example.

That,  my friends, is the BIGGEST reward of all.

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My mum, always on the lookout for my well-being, posted a link on my Facebook wall last week. Upon reading the entire post, it further solidified the fact that health and longevity are something you cannot earn just by focusing on one or a few components.

Essentially, the post is about Ranjan Das, the CEO of SAP Indian Subcontinent who died after massive cardiac arrest in Mumbai in October of 2009. Mr. Das just got home from the gym after a workout. He was just forty-two years old.

What made the story more compelling is that Mr. Das was known to be very active in sports. He was an avid marathon runner who would run regularly on Bandra’s Carter Road. He also focused on eating the proper food.

Observers noted that his early demise may have been attributed to his ignorance when it came to his sleeping habits. It was reported that he got by on only four to five hours of sleep every night.

This really didn’t shock me. I’m just concerned about other people who have that same habit. I would like to share some key excerpts from that post:

* Short sleep duration (less than five or five to six hours) increased risk for high blood pressure by 350-500% compared to those who slept longer than six hours every night.

* Young people (25-49 years of age) are twice as likely to get high  blood pressure if they sleep less.

* Individuals who slept less than five hours a night had a threefold increased risk of heart attack.

* Complete and partial lack of sleep increased the blood concentrations of High Sensitivity C-Reactive Protein (hs-CRP), the strongest predictor of heart attacks. Even after getting adequate sleep later, the levels stayed high!

* Just one night of sleep loss increases very toxic substances in the body such as Interleukin-6, Tumour Necrosis Factor-Alpha and  C-Reactive Protein. They increase risk of many medical conditions including cancer, arthritis and heart disease.

* Sleeping for less than five hours per night leads to a 39% increase in heart disease. Sleeping for less than six hours per night leads to an 18% increase.

Furthermore, researchers in the United Kingdom and Italy in 2010 analysed data from 16 different studies across Europe, the United States and Asia over 25  years, covering more than 1.3 million people and more than 100,000 deaths. The findings generally conclude that those who slept less than six hours nightly were 12% more likely to experience a premature death over a period of 25 years than those who consistently got six to eight hours.

These facts seem to point at one logical conclusion: never underestimate the power of getting sufficient sleep nightly. Never get less than six hours. For optimal function, try to get eight hours of sleep every night.

Mr. Ranjan Das did almost everything right. It’s just that he overlooked the important aspect of getting enough sleep.I guess this teaches us not to get enough sleep merely for the sake of gaining more muscle mass. Sleep is crucial for total health. Period.

This also teaches us another very important lesson as well: no matter how far you have gone and no matter how high you have climbed the corporate ladder, overall health is one critical life aspect we can NEVER take for granted.

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For these warriors, getting buffed and ripped IS a lifestyle. Bodybuilding is not meant for the weak or faint of heart. Before you get the body that deserves all those accolades and the admiration of many, your mind has to be in tip-top shape before anything else.

First of all, the amount of weight that you lift in a given week will be determined by your mental shape. Great gains in bodybuilding are achieved by means of progression. To progress, you have to lift heavier weights as each week or month goes by. A chiseled physique aiming to be mentioned in the same breath as a champion bodybuilder means nothing if the mind cannot motivate the body to perform more when needed.

Think of it this way: a champion bodybuilder’s physique is hard evidence of how developed his mental prowess is. They put themselves through a rigorous workout schedule which is draining mentally as it is physically. Arnold Schwarzenegger, in his heyday, used to train for five hours daily. When he was elected governor or California in 2003, he began having 15-hour workdays, but still had time to get a one-hour workout in either first thing in the morning or when he got home.

Notice any pattern here? Any mere mortal would have flopped on the couch after a fifteen-hour workday instead of getting a workout in. Not Arnold. The commitment, dedication and mental toughness he established as a young sixteen-year-old bodybuilder pumping iron five hours daily carried over into his busy professional life. Instead of making all sorts of lame excuses for skipping exercise, he still worked out either before or after a long day in the office.

Mind you, this was when Arnold had nothing else to prove as a bodybuilder. He knew that exercise and fitness are pivotal aspects of his life, and he let nothing get in the way of this commitment even if he was a busy United States governor. This commitment is a by-product of his mental toughness—a mental toughness he established and developed when he became a champion bodybuilder.

Now, you definitely do not have to be a professional bodybuilder to sharpen your mind. Merely getting into a regular exercise routine that involves anaerobic, aerobic and core muscle training should be more than enough. Personally, I have seen how regular exercise has sharpened my resolve in my private life. During times when I feel like giving up, I completely discourage myself from doing so. One big factor that I give credit for is exercise.

Bodybuilding and exercise, in general, can be tough. And I must tell you, your commitment will be tested. Some routines are so intense you may feel like waving the white flag of surrender midway through the routine. However, if you keep your long-term goal in mind, you will find yourself not giving up. This does wonders for your mental toughness.

If there is one lesson to be learned here, it is this: go into bodybuilding or exercise not just to look and feel good. That is certainly one important thing. However, if you also want to be in the best mental shape of your life, then I highly encourage you to take your bodybuilding or fitness programme more seriously.

The beauty of bodybuilding and exercise is that it shapes and toughens you up mentally without you even knowing it. If you haven’t begun a regular exercise routine, consider having one today and you will find yourself not only becoming mentally tougher, but becoming a more resilient person for years to come!

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For those who want to increase their muscle size, a massage may just be what the doctor ordered.

A new study reveals that kneading muscles after hard exercise decreases inflammation and helps the muscles to recover. The study involves 11 men who went through rigorous training sessions. The intensity of the workouts were considered to be at par and even higher than an athlete’s.

Following their workouts, each man got a ten-minute Swedish-style massage on one leg. The other leg was rested and used as a basis for comparison. Researchers used gene-profiling techniques to look for chemical changes in muscle mass. They discovered that a massage activated genes that decrease muscle inflammation. Additionally, the massage activated genes that promote mitochondria creation. The mitochondria is a structure that are the energy factories inside the cells. In short, the fitter a muscle cell is, the more mitochondria it has.

Mark Tarnopolsky, a pediatrics professor and Neuromuscular and Neurometabolic Disease department head at McMaster University in Hamilton,Ontario, Canada, says exercise plus a massage enhances the muscles’ ability to extract oxygen depending on the number of mitochondria there are. In short, he says a massage may be uniquely beneficial to muscle recovery and muscle growth.

Another muscle growth-related benefit of a massage is it helps improve the range of motion and muscle flexibility. This results in increased power and performance, which helps in a person working efficiently and with proper intensity to facilitate the body’s muscle-building response.

A massage’s stress-reducing effect also enhances muscle growth. Doing away with stress in the body results in less obstacles in terms of recovery, paving the way for better muscle growth.

To finish up, a massage does not build muscle directly. However, it helps to facilitate the body’s rebuilding phase following a workout and influences muscle growth. Make sure to incorporate it to your regular training, healthy eating, proper supplementation and correct sleeping habits for the best possible results!

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To answer this question, it would be best to analyse the situation from both perspectives.

Doing Aerobic Exercise First

Some fitness experts maintain that doing aerobic exercise first is preferable if the goal is to boost calorie burning and improve cardiovascular health and endurance. It also warms up the muscles for the upcoming strength training session.

Recent research from Brigham Young University has revealed that performing cardiovascular exercise prior to strength training is more beneficial in post-exercise energy consumption. What this  simply means is doing cardiovascular exercise first allows a person to burn more calories during the rest of the day.

Some fitness experts believe that following this exercise sequence is more beneficial for weight loss purposes. This is because cardiovascular exercise helps burn the most number of calories in the shortest period of time.

According to physical medicine and rehabilitation specialist Edward Laskowski of the Mayo Clinic, one disadvantage of following this approach is the onset of fatigue prior to doing strength training. Because of this, proper lifting techniques may not be given proper focus which can increase the risk of injury.

Doing Anaerobic Exercise First

Turning things around, doing anaerobic or strength training exercises prior to your cardiovascular training session may be more beneficial if the primary goal is to burn fat. Laskowski states that strength training uses up glycogen stores first, so when the time comes to switch up to aerobic exercise, more stored fat is burned.

This also presents an interesting disadvantage as it may cause a person to be too fatigued to go the entire cardiovascular training route as strength training is exhausting.

Conclusion

Based on the aforementioned arguments, doing either aerobic or anaerobic exercise all boils down to personal preference and individual goals. If your goal is to burn fat, you must lift weights before doing cardiovascular exercise. If you feel too tired to do aerobic exercise such as running after a strength training session, you must do cardiovascular exercise first. Long story short, certain people have more energy reserves for aerobic exercise after lifting weights whilst the exact opposite applies to others.

One solution to get the most out of your workout is to perform the exercise that is more important to your goals first, when you are not fatigued. For instance, you should do aerobic or cardiovascular exercise first if want to lose weight or train for an endurance event. If you want to build size and power, do anaerobic exercise or strength training first. Keep the length of your combination session reasonable and realistic so you have enough energy for each part of your workout.

Another option is to do these two forms of exercise on different days or different times of the day (say, strength training in the morning and jogging in the afternoon). This way, maximum effort is devoted and maximum benefits are gained.

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Aerobic Capacity Defined

Aerobic capacity is defined as the ability of the heart to increase cardiac output to meet the body’s increased needs for oxygen during physical activity or exercise. Aerobic or cardiac capacity is a combination of the heart’s physical condition and the body’s aerobic fitness level.

Damage to the heart, such as myocardial infarction and Ischemic Heart Disease (IHD), reduces aerobic capacity. The same applies to conditions that weaken the heart muscle such as cardiomyopathy.

It is also known as any of the following: aerobic power, functional capacity, functional aerobic capacity, maximal functional capacity, cardiorespiratory fitness, cardiovascular fitness, maximal oxygen intake and maximal oxygen uptake.

Ways To Increase Your Aerobic Capacity

It is said that increasing your aerobic fitness has several health benefits. Among these are improved cardiorespiratory efficiency, blood circulation and self-esteem. Other benefits include reduced stress and lower blood pressure.

There are four keys to increasing your aerobic fitness:

1. Frequency—try to maintain a workout frequency of three to five times weekly. The American Council of Exercise Guidelines state that cardiovascular exercise must be done at least thrice a week to bring your aerobic fitness to the next level.

Make sure to consider exercise as built into your schedule, and not something you do just because you have time for it. If your aerobic capacity isn’t up to par just yet, try doing cardiovascular exercise every other day at a light to moderate intensity. Then, as you build it up little by little, try increasing your weekly frequency to four or five.

2. Intensity—this is another aspect you must focus on if you are to increase your aerobic fitness. The American College of Sports Medicine lists the intensity range from 60 to 90 percent of your maximal heart rate. If your cardiovascular fitness programme makes you exercise below this range, you will not improve your aerobic capacity. On the other hand, if you exercise above this guideline, your risk of getting injured increases.

A great way to maintain the ideal intensity levels is through interval training. An example of this is to run for 20 seconds covering the farthest possible distance and then resting for 10 seconds. Repeat for another eight cycles.

3. Time or duration—the ideal minimum for each workout session is 20 minutes to promote aerobic fitness and burn body fat. If you are starting out, go for 10 to 12 minutes with a workout frequency of thrice a week. Gradually increase to 20 minutes as your aerobic capacity increases.

Once you reach a much higher aerobic capacity, you can try your hand at High Intensity Interval Training (HIIT). For more details, please click here.

4. Variety—not only do you prevent boredom from setting in, you also do your body a favour by focusing on workout variation. The key here is to stay motivated and by being in that state, you are sure to kick your aerobic capacity up a notch.

Some ways on how to add variety to your workout programme include having a mate tag along with you or attending fitness classes at the gym.

Conclusion

You owe it to yourself to increase your aerobic capacity for better overall fitness gains. By focusing on the frequency, intensity, duration and variety of your workouts, you have taken that all-important first step. Throw in consistency to the mix and what you get is a gigantic forward leap.

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Definition of High Intensity Interval Training (HIIT)

Simply put, HIIT means cardiovascular exercise taken to a much higher level. This is when you perform aerobic exercise at a very intense level that your body will spend the rest of the day expending energy from the grind you put it through. This is commonly known as EPOC (excess post-exercise oxygen consumption) which will make you consume a greater deal of oxygen compared to your regular cardiovascular exercise regimen.

This also translates to a higher post-exercise fat-burning rate of as much as to nine times more than working the treadmill at a steady pace.

In other words, HIIT means doing more in less time. Science Daily defines it as “doing a number of short bursts of intense exercise with short recovery breaks in between.” It goes on to say that the traditional approach to exercise—say, running or cycling for hours in a given week—is time-consuming. HIIT allows you to achieve the same results in far less time with brief spurts of high intensity exercise.

Professor Martin Gibala and his colleagues at Canada’s McMaster University made a study in 2010 as to why HIIT is so effective. The study provides insight into the molecular signals that regulate muscle adaptation to interval training. HIIT apparently stimulates many of the same cellular pathways that are responsible for the same beneficial effects that are associated with endurance training.

An example of an HIIT routine is sprinting for 30 seconds and then walking for 60 seconds over a 20-30 minute period. Another example is sprinting for 60 seconds and then walking for 120 seconds done over five to ten cycles.

Experts say that any type of cardio exercise can be used with interval training although they are also advising against running more than  a few times weekly. This is because the demands on your metabolic system and joints are significant. Beginners can begin with low-impact HIIT on an elliptical, for instance.

Benefits of High Intensity Interval Training (HIIT)

1. Increased aerobic capacity—the amount of oxygen your body can use (oxygen uptake) is increased. Your overall aerobic capacity can increase faster if you do a steady, lower intensity form of aerobic exercise such as jogging.

2. Increased lactate threshold—your ability to handle increased lactate acid buildup in your muscles substantially increases.

3. Improved insulin sensitivity—your muscles more readily absorb glucose, instead of the glucose going to your fat stores.

4. Anabolic effect—some studies suggest that combining HIIT with a nutrition plan which requires you to consume a slightly higher caloric intake creates an anabolic effect. This helps you pack on lean muscle without the excess fat.

Some studies also say that steady-state cardiovascular exercise done over long durations produces a catabolic (muscle breakdown) effect.

5. Efficiency—HIIT is the ideal workout for a busy schedule. It allows you to accomplish more in less time. You can even squeeze an HIIT session in during your office lunch break.

6. Healthier heart—extreme training produces extreme results. A study conducted in 2006 concluded that HIIT done over an eight-week period allowed its subjects to do cycling twice as longer as they could before they participated.

7. No equipment necessary—you can do HIIT without the benefit of exercise equipment. High knees, burpees or other forms of plyometric exercise like jumping lunges are just as efficient. What’s more is that you can do HIIT anywhere, regardless of your time and space constraints.

8. Challenging—some exercisers gripe about the boredom which sets in once they are accustomed to a particular workout. This certainly doesn’t apply to HIIT! You won’t have time to read a magazine whilst exercising. It covers a short duration and you will be busting your tail the whole time.

This offers seasoned fitness enthusiasts a new challenge and quick way to see results for beginners.

Conclusion

The idea of work is to accomplish more in the least amount of time possible. This most definitely applies to your exercise routine as well. Give High Intensity Interval Training (HIIT) a shot and watch your fitness levels soar!

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Nowadays, with countless business and personal transactions being conducted on the Internet, the client and personal trainer relationship has taken on a whole new approach—online personal training.

Let us look into what it is, its advantages and disadvantages so we can delve deeper to see if it is the right approach for you.

Online Personal Training Definition

Online personal training means you are in direct correspondence with your online personal trainer who will provide the guidance, motivation and expertise required to reach your goals.

Throughout the programme, your trainer will assess your progress and whenever necessary, adjust your exercise and/or nutrition programme to ensure the best possible results are achieved.

Advantages of Online Personal Training

1. Affordability—online personal training services are traditionally cheaper than face-to-face personal training services. If you tap the services of a personal trainer in the gym, you have to pay for your monthly fitness centre fees as well as your trainer’s personal fees. Not only that, if you live a considerable distance away from your gym, you also have to drive or take public transportation. Both of these involve shelling out some extra money.

2. Flexibility—since online personal training isn’t done in person, you can choose the best time to complete the workouts. This will also allow you to use any fitness equipment you may have at home. Both options offer much-needed flexibility in your schedule which will allow you to also prioritise your other commitments. In addition, online personal training is available 24/7 depending on your service provider.

The bottom line is online personal training is great for busy individuals who don’t have time for the gym but still want to include exercise in their lifestyle. A programme will be developed with your daily schedule in mind, helping to accommodate those who find exercise difficult to fit into the day.

3. Confidential—terms and conditions of your training programme are completely private and confidential.

4. Self-reliance—you can obtain lasting results by using online personal training because it teaches you self-reliance. Sometimes in-person training results in a client becoming dependent on the trainer. Unless the trainer is physically present, telling the client exactly what to do, the client won’t exercise. This may lead to counter-productivity in the long run.

Disadvantages of Online Personal Training

Whilst online personal training offers attractive advantages, there are also disadvantages. One of these is lack of physical contact. This prevents your trainer from checking your form, motivating you and preventing any injuries. However, this may be easily remedied by constant communication by e-mail and phone calls. The more feedback the personal trainer receives, the more effectively he or she can draw up a training programme which is the best fit for the client.

Conclusion

You may have been griping about affordability and time constraints as the factors why you are not getting the necessary amount of exercise in . Online personal training is here to save the day. Not only is it more affordable and flexible than traditional face-to-face personal training, it is also confidential and teaches you to be self-reliant. Try it today to give you that much-needed edge you have been seeking!

Amino Z Personal Training

Do you find yourself struggling to get regular exercise with your busy schedule?  Do you want to have access to a personal trainer who can help you achieve your fitness goals at the click of a mouse?  Worry no more! Amino Z’s Online Personal Training is here to help you!

Our unique online personal training service is especially geared to help you reshape your body and your life! Our trainers are certified fitness professionals who have vast experience and expertise. They will be there to help you every step of the way!

To help get you started, please click on the link below:

http://www.aminoz.com.au/online-personal-training-your-online-personal-trainer-i-43.html

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However, this does not have to be the case. By implementing and following an effective office wellness programme, you and your colleagues will not only be in tip-top physical shape, but mentally and spiritually as well.

Definition of Wellness

Wellness is an active process through which people become aware of, and make choices toward, a more successful existence. This healthy balance of the mind, body and spirit results in the overall feeling of well-being. Wellness programmes are designed to help achieve a state of well-being by providing services focused on the promotion or maintenance of good health rather than the correction or treatment of poor health.

In other words, a wellness programme is geared toward preventive wellness measures which aim to have its participants live by. Wellness has seven dimensions: physical, mental, emotional, environmental, social, spiritual and occupational. These are interrelated, which is why it is important to address multiple dimensions in an office wellness programme.

Considerations and Benefits of Office Wellness

Workplace wellness seeks to reduce the costs of health insurance claims by improving employees’ health and consequently, maximising return on investment (ROI). Nowadays, more and more companies are instigating wellness programmes as an employee benefit for health promotion and disease prevention.

A comprehensive wellness programme consists of five components: health education, supportive social and physical environments, integration of the worksite wellness programme into organisational structure, linkages with related programmes (e.g., employee assistance programmes, fitness centres, etc.) and health screening programmes. This is based on the criteria set by the U.S. Office of Personnel Management and Healthy People 2010.

Effective office wellness programmes improve morale, reduce absenteeism and add to the health and longevity of each participant. They are instrumental in keeping people on a healthy living path, especially in office environments where the employees are sedentary for significant portions of the day.

Office Wellness Programme Ideas

Here are some ideas which you can consider for getting your office wellness programme off the ground:

1. Nutrition and health promotion programmes—since good nutrition is an indispensable health aspect, this should also be preached to your colleagues. This can be done by hiring a professional nutritionist as a wellness consultant who meets with employees weekly or monthly. Nutritional advice is dispensed based on the fitness goal of each employee.

Your health insurance provider can also play an important role in this regard by sending a monthly health and nutrition newsletter. You can also organise weekly healthy cooking classes.  Lastly, your company can also set up an affinity programme with a weight-loss firm. This weight-loss firm can make visits during office hours to offer discounted or free memberships.

2. Mental health and stress management programmes—excessive workplace stress can hinder productivity. Try to implement an employee rewards programme for a job well done. Rewards can take the form of shopping discount cards, early time off or free lunch.

Providing paid time away from the office as an incentive will boost morale and show your employees that you value balance between work and personal life.

3. Fitness programmes—for wellness put up an on-site fitness centre to help employees relieve their physical and physiological stress. Invite a certified personal trainer to conduct aerobics or yoga classes twice or thrice a week. Better yet, try to initiate a partnership with a nearby fitness centre and strike up a deal that offers membership discounts to your employees.

4. Social outreach programmes—establish an employee wellness programme with activities that directly benefit the community of a charitable organisation. The social outreach programme should cater to employee interests and organisational culture. For instance, try organising a marathon or bicycle race. The proceeds will go to a local charity for disabled elders.

Conclusion

CEOs and senior managers place important emphasis on training to keep their employees up-to-date on the latest workplace skills. However, no skill set will survive in an office setup if the employees’ health and well-being are overlooked. Make sure to implement the best office wellness programme you can come up with so that your company, and more importantly, your people, can reap its benefits!

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Brown Rice Description

Brown rice  is unmilled or partially-milled rice. It possesses a mild nutty flavour and is more nutritious than white rice. Certain rice varieties such as sticky rice, short grain and long grain may be eaten as brown rice. It has a shelf life of approximately six months.

In processing brown rice, only the outermost layer or hull, of the rice kernel is removed. Removing only this outermost layer is the least damaging to its nutritional value. The traditional process which involves comprehensive milling and polishing of brown rice to white rice destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of the phosphorus, 60% of the iron and all of the dietary fiber and essential fatty acids. In short, white rice is rice that has lost many nutrients.

Health Benefits of Brown Rice

Listed below are the health benefits of brown rice:

Manganese—this trace mineral helps produce energy from carbohydrates and protein. It is involved in the synthesis of fatty acids which are important for a healthy nervous system and in the production of cholesterol, which is used by the body to produce sex hormones.

Fiber and selenium—brown rice is loaded with fiber (it provides 14%of your daily value) . It also provides you with 25% of your daily value for selenium. Both fiber and selenium reduce the risk of colon cancer. In addition, brown rice boasts of the presence of Inositol hexaphosphate, a molecule that has high cancer prevention properties. Brown rice can help prevent certain aggressive cancers such as pancreatic cancer.

Magnesium—the presence of magnesium in brown rice helps reduce the severity of asthma, lowers blood pressure, reduces the frequency of migraine headaches as well as the risk of heart attack and stroke. A cup of brown rice will give you 21% of the daily value for magnesium.

Gallstone prevention—brown rice can help women avoid gallstones, according to a study by the American Journal of Gastroenterology.

Cholesterol reduction—when rice is polished to become white, the rice bran oil is removed. Not so with brown rice. This rice bran oil contains gamma-oryzanol, a compound that lowers cholesterol and reduces triglycerides.

Type 2 diabetes risk reduction—one study concluded that people who consume five or more servings of white rice per week had a 17% increased risk of diabetes. In contrast, eating two or more servings of brown rice weekly was associated with an 11% reduced risk of developing type 2 diabetes. White rice has a higher glycemic index than brown rice. That index is a measure of how fast a particular food raises blood glucose levels, compared with the same amount of glucose.

Conclusion

Now that you know what eating brown rice can do for you, why hesitate any further?  Staying in shape means striking a delicate balance among your exercise, nutrition and sleeping habits. Including brown rice as your dietary source of carbohydrates is one big step you can take in committing to a fitter, healthier you.

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