Inner Thigh Exercises

Article written by Taste for health

A question I seem to be getting over and over again is…

How do I lose inner thigh fat?

Most of us suffer from excessive inner and outer thigh fat. This is a fact of life and an area which is generally neglected because it does not show easily. If you have had enough, start tightening those thighs with help of these few simple inner thigh exercises.

The most common and simple inner thigh exercises are squat with ball, the flamingo balance and toe squat with overhead reach.

Squat with a ball would require you to keep a ball between a wall and the curve of your back, keep your feet apart and bend your knees going five to 10 inches lower. Hold the position for 3 seconds and slowly resume your initial position repeat this 12 times.

The flamingo balance too has easy steps start with holding a dumbbell in your right hand and left hand on your hip, then lift your left leg up to your hip height simultaneously curl your right hand in the bicep curl then return to your initial position and repeat with the dumbbell in your left hand.

And lastly, come into a chair pose with a dumbbell over the head then come to the balls of your feet lower and lift your butt a few inches and keep yourself steady and repeat this exercise 10 to 12 times.

 

Almond Butter vs Peanut Butter – Which Is Better?

Almond butter is getting more and more popular nowadays, but I always wondered, which was better. Peanut butter has been popular for as long as I can remember and I have always been a fan. If you compare, you will actually find several nutritional differences between almond butter vs peanut butter.

Each of them has its individual advantages. Almonds are highly nutritious and just like peanut butter; almonds are crushed and then turned to paste. It is a good source of fiber and contains protein. It also contains high amounts unsaturated fat. What some consider good fats, as opposed to the very unhealthy saturated fat.

Peanut butter on the other hand is a good source of folate, magnesium, fiber, proteins and vitamins. Magnesium is important and is known to help maintain normal muscle and nerve function, in addition to supporting a healthy immune system. It also helps to regulate blood pressure and blood sugar.

When deciding between the two, Almonds contribute less acidity to the body and peanuts have also been known to cause allergies, even though most people don’t realize they are allergic because the reactions are small. Nutrition wise, almond butter offers a bit more than the peanut butter.

Potassium Rich Foods

Article written by Best WeightLoss

Below is a comprehensive list of Potassium Rich Foods. Separated by food type, you will find the Potassium levels in seafood, meat, vegetables and in fruit juices. Potassium is a very important mineral for the daily operation of our body. Strangely enough, the symptoms for signs of low potassium are also the same as if you have too much in your system. I will explore these issues and symptoms in more detail in another post. Here is the list:

SEAFOOD Potassium (mg) Weight(g) Serving Size
Canned Mollusk/ Clams 534 85 3 oz.
Cod 439 85 3 oz.
Halibut 490 85 3 oz.
Salmon 319 85 3 oz.
Trout 375 85 3 oz.
Fresh Cooked Yellowfin Tuna 484 85 3 oz.
FRUITS Potassium in mg Weight in g Serving Size
Dried Apricots 814 70 10 med.
Avocados 540 85 3 oz.
Banana 467 118 1 med.
Dates 542 83 10 dates
Figs, dried 542 76 4 figs
Kiwi 252 76 1 med.
Melon,
cantaloupe		 494 160 1 cup
Orange 237 131 1 med.
Raisins 544 73 1/2 cup
Watermelon 176 152 1 cup
FRUIT JUICES Potassium in mg Weight in g Serving Size
Canned Carrot Juice 689 236 1 cup
Orange Juice 496 248 1 cup
Prune Juice 707 256 1 cup
Tomato Juice with Salt 535 243 1 cup
MEATS AND DAIRY Potassium in mg Weight in g Serving Size
Beef 262 85 3 oz.
Chicken 220 85 3 oz.
Fresh Loin of Pork 358 85 3 oz.
Milk, nonfat 376 245 1 cup
Low Fat Yogurt 531 227 8 oz.
NUTS AND SEEDS Potassium in mg Weight in g Serving Size
Almonds 412 57 2 oz.
Brazil nuts 340 57 2 oz.
Peanuts 374 57 2 oz.
OTHER Potassium in mg Weight in g Serving Size
Molasses 498 20 1 tbsp
VEGES Potassium in mg Weight in g Serving Size
Artichoke 595 168 1 cup
Beans, baked 752 254 1 cup
Beans, Kidney 713 177 1 cup
Beans, Lima 955 188 1 cup
Beans, Pinto 800 171 1 cup
Beans, refried 673 252 1 cup
Beans, white 1,189 262 1 cup
Beet Greens 1,309 144 1 cup
Black-eyed peas 690 165 1 cup
Broccoli 456 156 1 cup
Brussels Sprouts 504 155 1 cup
Carrots 354 156 1 cup
Chick Peas (Garbanzo Beans) 477 164 1 cup
Jerusalem
Artichokes		 644 150 1 cup
Lentils 731 198 1 cup
Parsnips 573 156 1 cup
Soybeans 886 172 1 cup
Spinach 839 180 1 cup
Squash, Winter 896 205 1 cup
Sweet Potatoes with Skin 508 146 1 cup
Potatoes with Skin 1,081 202 1
Raw Ripe Red Tomatoes 400 180 1 cup

Top 7 Almond Milk Benefits

Because I am lactose intolerant, I had to find an alternative to Dairy which is how I discovered Almond Milk. I use it for everything from Deserts to my Protein Shakes. Besides being a good alternative to Dairy, there are many more Almond Milk Benefits. Here are 10 of them:

almond milk benefits

1. Lactose Free

This is by far the biggest advantage. Most people don’t know they have some level of lactose intolerance (since it does exist in different degrees), but you will notice a difference as soon as you switch from Dairy to Almond Milk. If you’re lactose intolerant this is one of the best and healthiest alternatives.

2. You can make it yourself

If you want to save money instead of buying the cartons, or like me there is no consistent supply of it, you can very easily make it yourself. All you need is a blender, water and some fabric to strain the milk. The end result is Almond Milk and Almond Meal. Here is a page on Wikihow to making it yourself.

3. Low in Calories

Another benefit of Almond Milk, is that it is low in calories. Even compared to Skim Milk it comes in lower. It contains approximately 1.5g of fat per 100ml. It is great for weight loss and those on a diet.

4. High in Vitamins

Almond Milk is very high in Vitamins. One cup of plain Almond Milk meets 10% of the Recommended Daily Value for vitamin A, 25% for vitamin D and 50 for vitamin E, making it high in many nutrients compared to the amount of calories it provides per serving.

5. High in Calcium

Almond milk is very high in Calcium, with a single cup providing around 300mg of Calcium. This is equal to one third of your daily requirement. This is great for your bone health and development.

6. Good for your Skin

Thanks to containing up to half of our daily requirement for Vitamin E, another benefit you wil notice is the improvement in your skin. While this improvement might vary for some, I have noticed an improvement in mine. And I even take a good Multi-Vitamin.

7. Low Glycemic Index
Due to its lower Carbohydrate content, Almond milk has a low Glycemic index. This is perfect for Diabetic or people on diets like Tim Ferriss’s Slow Carb Diet.

There are so many more benefits of Almond Milk that I did’t cover here, but I think these are reason enough to consider making a switch.

Calories in Beer

Article written by Best Anti Aging

Please see the table below for the Calories in Beer and related nutritional information such as the fat, protein and carbohydrate content. This is the best way of judging the Calorie content when potion sizes can vary. In addition, don’t forget that these figures can and will go up based on your particular method of preparation. These values are from the USDA nutrition database SR18.

Popular Types of Beer Fat(g) Carbs(g) Prot(g) Calories
Regular Beer
1 can – 12.64 1.64 153
1 bottle (12 fl oz) – 12.65 1.64 153
1 small pitcher (32 fl oz) – 34.08 4.42 413
Light Beer
1 can – 5.81 0.85 103
1 bottle (12 fl oz) – 5.81 0.85 103
1 small pitcher (32 fl oz) – 15.74 2.30 278
Root Beer
1 can (12 fl oz) Regular – 39.22 – 152
1 can (12 fl oz) Diet – – 0.36 –
Popular Brands of Beer Fat(g) Carbs(g) Prot(g) Calories
Budweiser (1 bottle serving)
Regular Beer – 10.20 0.90 133
Light Beer – 3.20 0.70 95
Ice Light Beer – 6.50 0.80 110
Miller (1 bottle serving)
Genuine Draft Beer – 13.10 1.00 143
High Life Beer – 31.10 1.00 143
Lite Beer – 3.20 0.50 96
Coors (1 bottle serving)
Original Beer – 10.60 1.20 142
Light Beer – 5.00 0.70 102
Dry Beer – 6.00 – 122
Other Brands (1 bottle serving)
Heineken Beer – 11.50 1.50 150
Red Stripe Jamaican Ale Beer – 14.00 1.00 153
Michelob Ultra Light Beer – 2.60 0.60 95
Amstel Light Beer – 5.00 1.00 95