* Coconut oil can be used as salad dressing.
* It can be utilized as a substitute for shortening or vegetable oil.
* Coconut oil can also be used to deep fry and/or sauté.
* Instead of putting butter on popcorn, why not use coconut oil.
* Coconut oil is a conditioner for hair.
* It can be used as a daily moisturizer for the skin.
* Coconut oil can be used as fruit topping.
* It can be used to make a smoothie.
* It can be used in baking ingredients.
* It relieves sunburn.
* Coconut oil can be used as a dietary supplement.
* It may prevent age or liver spots.
* It can control dandruff.
* It can keep thyroid conditions stable.
* It can prevent tooth decay.

While these are just a few ideas to incorporate coconut oil in your daily regimen, its main ingredients can have health benefits, too.

* If can be used to relieve skin conditions such as acne, eczema, or psoriasis.

* Taken orally coconut oil can help prevent a host of illnesses such as diabetes, viral infections, listeria, osteoporosis and diabetes, as well as aid weight loss, improve digestion and lower cholesterol.

Due to the high concentration of saturated fat found in coconut oil, specifically called lauric acid, you can incorporate this oil in your diet regimen by adding it to chicken and rice dinners, fish, salsa, and other recipes you have on hand.

Here is an interesting study that tried to determine how much fat was stored in people who maintained a low-fat diet, a high-fat diet containing long chain triglycerides, and a high-fat diet that contained medium chain triglycerides. Keep in mind that coconut oil contains the medium chain triglycerides.

After the individuals were kept on their diets for 44 days, the results were as follows: “The low-fat diet group stored an average of 0.47 grams of fat per day, and the LCT group 0.48 grams/day, while the MCT group deposited only 0.19 grams of fat per day. Thus, the MCT group had a 60% reduction in the amount of body fat stored as compared to the other diets.”

The assertion that coconut oil decreases food consumption has been proven. Studies show that by simply adding coconut oil to meals, individuals find that they become fully sated after a meal and have no desire for seconds or snacks.

As stated at the beginning of this article, there are many uses of coconut oil, but none more effective than its use as an alternative way to improve one’s health.

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Grass fed meats contains omega-3 fatty acids which are important in reducing the risk of cardiovascular disease, Alzheimer’s, cancer, rheumatoid arthritis, and depression. On the other hand, grain fed meats offer little in health benefits and studies have shown they contain none of the necessary vitamins and minerals found in grass fed meats.

Saturated fat in grass fed meats may lower cholesterol levels due to the stearic acid that is contained therein. What is stearic acid? Well, it is a saturated fat that can also be found in chocolate, believe it or not. It is also utilized in margarine and shortening. When converted, it turns into monounsaturated fat. This conversion is good news since studies have indicated that the fat has little if any effect on cholesterol levels.

While we normally produce cholesterol in our bodies, there are some individuals who inherently produce more than others. The omega-3 fatty acids in grass fed meats help lower these levels, and grass fed meat contains less fat and calories than grain fed meats.

With the high amount of omega-3 which is found in grass fed meats, you have a healthy alternative to grain fed meats. Conversely, in grain fed meats the amount of omega-6 fatty acid is greater. Individuals whose diet does not consist of a proper ratio of omega-3 and omega-6 can be more prone to disease.

In the old days, livestock were traditionally grass fed. Unfortunately, today we find that most livestock are given grain and other food products to fatten them up. Cows, for example, are given corn which is not readily digestible. Thus, antibiotics have to be given to counteract the effects of these foods.

The recent outbreak of E. coli is a testament to the devastating effects of feeding corn to cows. Grass fed meat does not contain the E. coli bacteria.

It seems every time you listen to the news they are either telling you to eat meat or don’t eat meat. The fact of the matter is that the data collected from a myriad of studies and research shows that grass fed meat is a healthy alternative.

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So, how exactly do you exercise your brain? There’s no brain gym you can get a membership to with “memory classes”, but there are things you can do on your own. Here are some things you can try to keep your neurons limber.

• Open a newspaper. Sure, reading the paper might expand your knowledge, but if you really want to get your brain in shape, turn to the crossword puzzle. You can also try solving other puzzles that require using your language skills. These help you remember things by making you regularly access simple memories (i.e. certain words)
• Try the latest puzzle craze. Go to a book store, go online, or look in the paper: you’re likely to find Sudoku puzzles. These are number puzzles that are becoming increasingly popular. They help exercise your brain’s deductive reasoning skills. Plus, they’re fun and incredibly addictive.
• Learn something new. You’ve probably heard people say that learning something new pushes old information out of your brain. This is not only wrong, it’s just plain silly. The capacity of your brain is only determined by how much you want to put in it. Try learning a new skill or how to play a musical instrument. Learning a skill and continue to use it will keep your memory accessing skills limber.
• Books, games and services. While there aren’t actually gyms you can go to, there are ways to get exercises specifically designed to improve memory. You can find these in book stores, online, and even in video game stores.

While it’s great to exercise your brain cells, don’t skip out on your trips to the gym. Keeping your body in good physical shape will help keep your brain healthy too. While cardio is the best work out to keep you healthy, you can still keep your memory if you can’t perform a strenuous workout. Even a simple walk for an hour a day can help prevent or slow memory loss. So get up and go as much as you can to keep your brain going.Â

Most people don’t worry about memory loss until they start to notice it slipping away, but the best time to start is while your mind is still sharp. You may not be able to bring your memory back, but you can keep it from fading. Regularly working your mind has even been shown to ward off Alzheimer’s. So if you want to keep your mind sharp, be sure to eat right, get enough rest, and exercise regularly.Â

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Here are some suggestions on how to warm up in the winter and why it is important.

Essentially, experts recommend a warm up first before going outside. The cold will stiffen the muscles furthering the chances of injury.
Do not wear tight outfits but dress in layers. In this way, you can remove each layer as needed. Wear cotton as the underlying layer since it will absorb most of the moisture as you sweat.

Begin by walking up and down stairs in your home or jogging in place. This will get the blood flowing and ready for the exercise routine. Try not to sweat before beginning an exercise routine. There is a chance of catching a cold when going outdoors.

Another suggestion by experts is to take a really hot shower. This will not only warm you but will prepare the body for the workout to come.

If exercising during the winter, you may not wish to go outdoors and exercise – especially in the morning when staying under the bedcovers seems the best thing to do. While understandable, try engaging in some sort of activity that will get you moving. Some experts recommend a yoga session to prepare for the upcoming workout.

It is equally important to cool down after an exercise program. Utilize stretching and breathing exercises to bring down heart rate. If it is especially cold outside remove all clothing immediately and take a hot shower. Have a nice bowl of chicken soup and continue on with your daily routines.

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Workout DVDs would be preferable. Especially those that come with the exercise bands and balls would be most beneficial. In addition, you have a choice of what type of DVD to choose depending on what type of exercise you prefer.

Five and ten-pound weights are wonderful to use and do not cost an arm and a leg, although they will help to tone both.

The exercise ball is another inexpensive item that can help with strengthening the back and work out the abs.

Purchase the step, which is great for cardiovascular workouts. Just as easily walk up and down the stairs in your home by using a method most trainers recommend. Go up one, down two, up three, down four and so on.

While most exercise equipment is quite expensive, you may be able to find a stationary bike on eBay or through an ad in your local paper. The stationary bike is great for exercising the legs, thighs and upper body. 20 minutes every other night will yield weight loss as well.

While a treadmill would be great for the home, it is quite expensive and frankly you can do just as well walking every day for 20 or 30 minutes. Develop an exercise routine to gain strength and be able to walk in any type of weather.

With so many ads on TV promoting exercise equipment, what they fail to tell us is the cost. In addition, some of these pieces take up an entire room. In the old days, before exercise equipment was “in,” a jump rope would be the preferred method of exercising.

Remember the hula hoop? That, too, was another piece of exercise equipment – but never considered to so at the time.

Exercise is important, but it can be achieved with basic items that are affordable and easy to store. Start with a workout DVD by any one of the more experienced and well-known trainers and possibly receive a free band or ball as well.

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When winter comes, people tend to get out of shape. It is too cold in most places to work out outdoors and those without a gym membership often do not have exercise equipment. This lack of exercise opportunities has a tendency to turn us into couch potatoes until warm weather returns.

One thing that you can do during the winter is walk. You don’t have to go outside and freeze to do it. There are places where you can walk indoors.

If you’re willing to invest in a treadmill you can walk in the comfort of your own home. Treadmills can be found new for less than $350. You could also check the local paper for used ones. Some have features such as heart rate monitors, adjustable incline and speed control.

Joining a gym is another option. Most have treadmills and some have indoor tracks as well. In addition to walking you can take advantage of all sorts of fitness equipment and classes.

If you’re not a fan of walking in place and don’t want to join a gym, you could always go to the mall and walk. There’s plenty of room there and there is the added bonus of stairs that you can walk up and down. When you’re done walking, you can do any shopping that you need to do.

What Are the Benefits of Walking?

No matter where you walk, walking has numerous health benefits. It is one of the simplest exercises to do; yet it is also one of the most beneficial. You can enjoy the following benefits if you walk regularly:

* Both high and moderate intensity walking have been proven to be beneficial to aerobic fitness. If you’re doing low intensity walking (meaning that you’re walking at 45-55% of your maximum heart rate), you’ll need to walk 5-7 days a week for best results. If you’re walking at high intensity (65-75% of maximum heart rate), you can walk as little as 3 days a week.

* Walking regularly can lower the risk of numerous diseases. Cancer, diabetes and glaucoma are a few of them.

* Research has shown that walkers live longer than those who lead less active lives.

* Walking at moderate intensity is believed to boost your immune system. That is even more reason to walk in the winter.

Walking is an exercise that works most of the body. It requires no special equipment, classes or skills. Walking indoors in the winter is a great way to stay healthy year-round.

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However, there are 10 exercises that can be done at home. These focus on specific muscle groups that will help even more than the aforementioned general exercises. They are:

· Workout to an exercise DVD, whether it’s an abs workout or cardiovascular.
· Curls can be done by lying on your back, putting hands behind your head, and raising the upper body.
· Leg exercises can be achieved by standing while holding on to the back of a chair or lying down on your side and lifting each leg for a number of repetitions.
· Work-at-home moms who sit for hours at the computer desk can perform this exercise to keep the circulation flowing in their legs. Simply press down on your toes in an up and down motion. Any activity that can be accomplished while sitting down will prevent muscular pain later.
· Stretching exercises are essential. Stand with both hands against a wall and move your right leg back so that your foot is flat against the floor. Hold for a few seconds; then repeat with the left leg.
· Arm exercises are important to improve muscle tone. Use an exercise band and place both feet on one end and with each hand raise and lower the band; first with your palms up then down.
· Put on a CD and dance for about 20-30 minutes. This is a great cardiovascular workout.
· Use 5 or 10 lbs. weights to exercise your arms. You can even do this exercise sitting in a chair.
· Incorporate sit-ups, jumping rope and push-ups into that daily routine.
· Another great stretching exercise to perform is to lie on your back, bring up your right knee to your chest with your right hand and roll the knee to your left side so that it touches the floor. Keep it in place with your left hand.

There are many exercises available on DVD which can be incorporated using bands and other exercise equipment. Always stretch before starting any exercise routine to prevent injury.

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The benefits derived from Tai Chi have been well known and documented. It not only relieves stress, but enhances one’s balance and flexibility as well. In addition, the moves implemented in Tai Chi are one of the best exercise programs in alleviating health problems in older adults.Â

While anyone can master the art of Tai Chi, you will find mostly older adults engaging in this beautiful and graceful exercise. Considered to be low impact, there are no major strains put on the body or joints and is particularly effective for those who suffer from any form of arthritis.

Recent studies have shown that Tai Chi, when utilized by older adults, offers calm and balance, dissipates anxiety and depression, helps older adults to sleep better, reduces bone loss in menopausal women, decreases blood pressure, helps in alleviating pain, and prepares one for tasks performed on a daily basis.

Considered to be a great form of exercise, Tai Chi requires no equipment, no time table, is very easy to do, has no side effects, and affords older adults the opportunity to meet others who love the exercise as well. Once you learn Tai Chi and the proper way to move, there is virtually no chance of injury.

Whether you perform Tai Chi in your home by following exercises on DVDs, or whether you go to your local park and exercise Tai Chi there, once you begin this art form of exercise you will most likely continue for the rest of your life. Further, you will begin to develop your own moves and may likely advance to the newest form of exercise and meditation known as Qi Gong. Based on the same principle of slow movements, Qi Gong, while new to this country, has been around as long as Tai Chi and will most likely become as popular in the future.Â

Meditation has long been studied and affirmed to be one of the best forms of relaxation as well as a great stress reducer. Adding this with exercise and you have an unbeatable combination. More importantly, not only will you develop a new exercise routine, but you will begin to feel good about it, your health, and your overall well-being.

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1. Tennis. If your child isn’t into traditional team sport, then tennis is a great alternative. It gives a great cardio workout while also working various muscle groups and improving hand-eye and overall coordination. Plus, even though your child isn’t necessarily working on a team, tennis is a great way to meet and socialize with other kids.
2. Hacky sack. This is a simple cheap way to get your kids up and moving. It also teaches coordination, balance, and helps your kids socialize and work together in a group to accomplish something. Plus, unlike most group sports, there are no teams so children are trying to beat their old records instead of trying to win.  Â
3. Dance. Sure, you can enroll your child in dance classes, or you could just turn on the radio a couple times a week and make up silly dances to go along with the songs. This not only encourages movement, balance, and coordination, it also work out kid’s brains by getting them to be imaginative.Â
4. Video games. These have gotten a bad rap in the past few years, physical video games have come a long way since the original Nintendo. Now there are tons of products available that get your child to stand up and move. One popular game series is Dance Dance Revolution. There are also games on the new Nintendo Wii system that encourage physical movement. These are a fun entertaining way for your kids to get a workout while they play video games. And trust me: these are just as addictive as other video games.   Â
5. Soccer. There’s a reason there are so many soccer mom’s around; because these moms know that soccer is a great way for children to get their heart rate up, improve their footwork skills, learn teamwork, and have fun at the same time. Plus, if you’re worried about the problem of intense competition, there are many areas with leagues that don’t keep score. This has been and still is a great way for your kids to stay in shape. Â
   
6. Swimming. Doing laps is a great way to get an aerobic workout without causing a lot of wear and tear on your child’s growing bones and joints. It’s fantastic and increasing endurance and stamina. Plus, a pool is a great place for them to hang out, play, and meet new kids in the neighborhood during the summer.
7. Jumping rope. This is a great workout whether it’s done the traditional way, or the newer more faced paced version. This can help your child meet new people, and some areas even have it as a competitive sport.Â

So why not get your child involved in one of these great activities? You could even get a workout yourself by joining them or just helping them practice regularly.

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Quick Cardio – In order to keep your heart healthy, you have to elevate your heart rate often. While it’s best to get it up and keep it up for at least 20 to 30 minutes, every little bit counts. If you have 5 minutes free during the day, that’s enough to get the blood pumping. Here’s a great way to get your blood moving without having to leave your chair. First, pump your arms up and down above your head for 30 seconds. Next, then tap your feet rapidly back and forth like you’re trying to run in place. Now alternate these back and forth for about 5 minutes.Â

Arm Stretches – Stretching you arms and wrists is a great idea if you sit at a desk all day and type. It can help relieve stress from the repeated actions. Here are some wrist and arm stretches that can be done quickly and easily. First extend you arm in front of you with your wrist bent back so your palm is facing out. Use the other arm to pull back your hand: you should be able to feel your whole arm stretching out. After repeating this exercise with both arms, press your palms firmly together in front of you. Be sure to keep your elbows bent and lifted. Bend your wrists back and forth, pushing with your hands.

Leg lifts – Constantly staying in the same position all day, whether sitting or standing can be damaging to your legs. This simple exercise will help increase leg circulation and improve the health of your legs. While sitting in your chair, simply extend on leg until it is straight. Hold, the return it back to the floor. Continue this exercise for a few minutes, alternating legs. Lift one leg a few inches off the floor while keeping your knees bent. Again, you should hold and release, then repeat for a few minutes with both legs.

Back stretches – Sitting or standing on your legs all day can not only damage your legs, it can be murder on your back. The best way to relieve back pain at work actually takes not extra time out of your day, it just requires a bit of concentration. Just make sure you use proper posture throughout the day. Sitting straight up in your chair all day without slouching can cause long term relief of pain. If you need temporary relief of back pain, simply arch your back by pulling your stomach forward and bending your shoulders back. Another great way to stretch your back is to keep your lower body facing forward in your chair while turning around with your upper body.

While these exercises aren’t going to give you a killer body, they will help you feel better and make you healthier.

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