The principles of specificity, progression, overload,
adaptation, and reversibility are why practicing frequently and consistently
are so important if you want to improve your performance.
Everyone is different and responds differently to training.
Some people are able to handle higher volumes of training while others may
respond better to higher intensities. Pushing you enough for the
body to reset its current fitness levels. Improving your ability in a sport is
very specific. If you want to be a great pitcher, running laps will help your
overall conditioning. Progression as a very close relation of overload.
Overload refers to the stress of a single session, progression relates to the
short, medium and long-term development of an athlete. You are pushing your
limits you are in the process of breaking down your body. During the recovery
phase, the body experiences a ‘super-compensation’ which results in the body
adjusting to new levels of fitness. Nothing beats training specifically for the
disciplines you are trying to improve. Identify innate differences and
variances within each individual athlete and work to determine what is the best
recipe to prepare this person for optimal performance.
Known for adding flavor, freshness, and
acidity to drinks and foods, lemons are the most commonly used citrus fruits.
Lemons are also used for garnish and flavoring desserts. They can be juiced,
cut into wedges, or grated to make lemon zest.
This versatile fruit is an excellent source of
vitamin C. They are naturally low in calories and carbohydrates and available
all year long. Lemons are a perfect fruit to keep on hand for salad dressings,
seafood recipes, flavoring water, and more.
Lemon Nutrition Facts
The following nutrition information is provided by the USDA for one lemon (without rind) measuring approximately 2 1/8″ in diameter (58g).
Calories: 17
Fat: 0.2g
Sodium: 1mg
Carbohydrates: 5.4g
Fiber: 1.6g
Sugars: 1.5g
Protein: 0.6g
Carbs
One whole lemon contains 17 calories and just over 5 grams of carbohydrate. The carbs are primarily fiber (1.6 grams) and sugar (1.5 grams). Note that the juice of a whole lemon provides only 0.14 grams of fiber, according to USDA data, but almost the same amount of sugar. The glycemic load of a whole lemon is estimated to be 1, making it a low-glycemic food.
Fats
There is a very small amount of fat in lemons,
under 1 gram if you consume the whole fruit.
Protein
Lemons are not a good source of protein,
providing less than 1 gram per fruit.
Vitamins and Minerals
Lemons are an excellent source of vitamin C,
providing over half (30.7mg) of your daily recommended intake. There are also
very small amounts of thiamin, vitamin B6, and folate in lemon.
Lemons are not a good source of minerals, but
they do contain small amounts of calcium, iron, and potassium.
Health Benefits
The health benefits of lemons are attributed
primarily to the high level of vitamin C that the fruit provides.
Prevents Deficiency
Lemons have been used throughout history to
manage vitamin C deficiency.
Improved Heart Health
Studies indicate that a higher intake of
vitamin C is associated with a reduced risk of cardiovascular
disease (CVD), including coronary heart disease and stroke.
The National Institutes of Health states that the benefit is likely due to the
antioxidant content of lemon which helps to prevent oxidative damage that can
lead to cardiovascular disease.3
But authors of one large review were careful
to put their findings into perspective. They concluded that while research
suggests that vitamin C deficiency is associated with a higher risk of death
from cardiovascular disease and that vitamin C may slightly improve endothelial
function and lipid profiles in some groups, studies do not provide enough
support for the widespread use of vitamin C supplementation to reduce cardiovascular
risk or mortality.4
Slower Age-Related Decline
Vitamin C is a powerful antioxidant.
Antioxidants help to prevent cell damage caused by oxidative stress. There is
ongoing research about the possible impact that antioxidants can have on the
aging process. There is some evidence that they may help improve skin health or
even help prevent certain types of diseases associated with aging. So far,
however, study results have been mixed.5
Improved Eye Health
Additionally, researchers are investigating whether
a higher intake of vitamin C can help treat or prevent age-related macular
degeneration (AMD) and cataracts—common causes of vision decline in older
adults. So far, study results have been inconsistent but research is ongoing.3
Better Immune Function
Vitamin C has been shown to play an important
role in immune function. And while some people take vitamin C supplements or
use lemons to prevent or manage the treatment of the common cold, studies
regarding its effectiveness have yielded mixed results.
A few large studies have shown that taking a
vitamin C supplement of about 250 mg per day may help certain specific
populations reduce the duration of the common colds, but other studies have
shown no benefit in the general population.3Also, it is important to note that studies
investigating the relationship between the common cold and vitamin C examine
supplements, not lemons.
Cancer Prevention
Antioxidants, such as those in lemon, are
being investigated for their potential impact on cancer.
According to the National Cancer Institute, increased levels of antioxidants may be able to prevent the types of free radical damage that have been associated with cancer development. Free radicals are chemicals that can cause cellular damage in the body. Exposure to certain environmental toxins (like cigarette smoke) may increase the free radicals in your body and even cause the body to make more free radicals.
But researchers still don’t know if
antioxidants have the power to combat or prevent cancer. More research needs to
be done investigating the impact of antioxidants from food versus antioxidant
supplements. For now, there is not enough evidence to know for sure if there is
any benefit.
Allergies
People with an allergy to citrus fruits should avoid lemon or products made with lemon or lemon zest. Citrus allergy is not common but can be problematic in some people. There are also reports of asthma as a reaction to inhalation of lemon or orange peel. If you suspect an allergy to lemon, seek care from a qualified allergy specialist.
Bottom of FormHoney may seem like a mystical natural
health-food, which is full of nutrient but the truth is, honey is still a
concentrated source of sugar. When used in moderation, honey can complement an
otherwise healthy eating plan and offer some intriguing benefits. Honey is a
natural preservative that can preserve other items. However, honey is not a
food that should be overused, especially if you have diabetes. Here’s the
latest buzz on honey’s nutrition facts and scientific research.
Honey Nutrition Facts
The USDA provides the following information for 1 tablespoon (21 grams) of 100% pure bee honey.
Carbs
The calories in honey come from carbohydrates, specifically sugar. The sugar in honey is about 50% glucose and 50% fructose. The glycemic index of honey depends on the type that you buy, but sources estimate it to be around 58 with a glycemic load of 12. For comparison, the glycemic index of table sugar (sucrose) is 65.
Fats
There is no fat in honey.
Protein
Honey contains trace amounts of protein depending upon the product (up to 0.06g in some honey products), but not enough to contribute to your daily protein requirements.
Vitamins and Minerals
The vitamins and minerals in honey may include
B vitamins, calcium, copper, iron, zinc, and others, which are mainly derived
from the soil and nectar‐producing plants. The quality of honey and its mineral
content are determined by where it is grown and how it is processed.Generally, darker honey provides more beneficial vitamins and
minerals than pale honey.
Health Benefits
Certain varieties of honey have been shown to
offer promising healing powers. When applying these characteristics to everyday
life, it’s important to balance the purported health benefits versus the
nutritional cost (high sugar content) of honey.
Soothes a Cough
Research suggests honey can
help calm a cough. A review of six studies treating coughs in children
found that a spoonful of honey suppresses a cough as well as
dextromethorphan the cough suppressant found in Robitussin DM and better than
Benadryl (diphenhydramine) or no treatment. The research also found
honey may provide longer relief than Albuterol.
Promotes Regularity
Studies have demonstrated honey’s positive
impact on the treatment of irritable bowel syndrome (IBS). When taken on an
empty stomach, raw Manuka honey soothes the stomach and reduces diarrhea and
constipation symptoms. Honey reduces the severity and duration of viral
diarrhea better than conventional antiviral treatment.
Supports Reproductive Health
A type of honey, called royal jelly, has
numerous effects on female reproductive health. Royal jelly has been found to
reduce premenstrual syndrome (PMS) and menopausal symptoms. The antioxidants in
royal jelly may help reduce oxidative damage associated with the aging of the
ovaries. Preliminary animal studies also suggest that royal jelly improves
sperm quality for men, and although promising, this effect has yet to be proven
in humans.
Aids Wound Healing
Propolis, a component in honey, is made up of
50% resin, 30% wax, 10% essential oils, 5% pollen, and 5% other organic
compounds. Propolis suppresses the activity of free radicals and promotes the
synthesis of collagen, both beneficial for wound healing. The ability of
propolis to promote wound healing is proven effective for diabetic foot ulcers
and certain types of acne when used topically.
Reduces Risk of Cancer
Honey impacts the development of cancer during
multiple stages of the progression of the disease.Honey has been shown to induce tumor cell apoptosis (cell
death), reduce inflammation, and inhibit tumor growth. Although honey is not an
effective treatment for cancer in itself, preliminary studies suggest the need
for further investigation.
Allergies
Honey is not a common allergen, however, case
studies shows anaphylaxis have been reported. Anaphylaxis from the consumption
of honey is an IgE-mediated reaction (a true food allergy). Propolis has been
documented as a contact allergen for those involved in the collection of honey.
If you suspect an allergy to honey, see your health care provider for a full evaluation.
Adverse Effects
The American Academy of Pediatrics advises
parents to never give honey to babies during the first year of life as it is a
potential source of botulism-causing spores which can lead to severe illness in
young babies.
If you are on a low-sugar or low-carbohydrate
eating plan for medical reasons, you should limit your intake of honey. Honey
is almost pure sugar (carbohydrates). Despite its associated health benefits,
honey still raises blood glucose levels and should be accounted for when
considering total carbohydrate intake.
Varieties
There are more than 300 varieties of honey in
the United States, each originating from unique flower sources or different
climate conditions. Examples include clover honey, wildflower honey, orange blossom
honey, buckwheat honey, avocado honey, and alfalfa honey. Honey purchased
from the store may be raw or pasteurized.
Raw honey comes directly from the beehive and is not processed, heated, or pasteurized.
Pasteurized honey is filtered and processed to create a clear-looking product that is easier to package and pour.
Pasteurization may eliminate some of the trace minerals associated with honey’s health benefits. If the food label specifies “pure honey,” that means no other substances were added during food processing.
When It’s Best
For maximum nutrition, choose raw honey from
the local farmer’s market. If you enjoy the taste of honey, go for the darker
varieties, which have a stronger flavor, allowing you to use less of it for the
same taste effect. Honey can be found at any time of the year packaged in glass
or plastic bottles.
Storage and Food Safety
Raw and processed honey should be stored below
32 degrees Fahrenheit to prevent crystallization and color/aroma
changes. Honey is naturally antimicrobial but should be protected from
outside moisture. The general recommendation for the shelf-life of honey is two
years, however, this can vary. Airtight, sanitized containers help preserve the
shelf-life and safety of honey.
Honey is many in one and it is natural and
everyone can keep honeybees at their houses and can have it in its pure form.
How to Prepare
Honey is a versatile sweetener so there are
countless ways to use it in the kitchen. However, some cooks struggle when they
cook with honey because it can be messy. If you buy a jar of honey (as opposed
to a squeeze bottle) spooning honey onto food can be a challenge. Savvy experts
recommend that you spray your spoon or measuring cup with cooking spray first
so that the honey slides off with no mess and no fuss.
When substituting honey for granulated sugar
in recipes, it’s important to remember that honey has a stronger flavor,
greater acidity, and higher moisture content than sugar. Baking experts
recommend using 1/2 to 3/4 cup of honey for each cup of sugar in the recipe,
and also reducing the liquid by 1/4 cup for each cup of sugar replaced. In
addition, if the recipe does not already include baking soda, add 1/4 teaspoon
for each cup of sugar replaced. You should also lower the oven temperature by 25
degrees Fahrenheit and watch carefully for doneness.
Here I am sharing research with you. It is amazing to know about garlic that it can help out in weight loss and is also beneficial for health and taste. It is well defined as a cousin to the onion and sister to the shallot, garlic is a small but mighty ingredient that’s been linked to weight loss, and its health benefits far outweigh the risk of bad breath!
What the Research Says
While the evidence is still preliminary, evidence from animal and human research has shown that garlic, or more specifically its sulfur-containing compounds, may help people lose weight. One of the major sulfur-containing compounds in raw garlic, allicin, is shown to potentially prevent obesity and associated metabolic disorders by activating brown adipose tissue or brown fat.
Brown Fat Burns Calories
Our bodies have several types of fat, white adipose tissue (white fat) and brown adipose tissue (brown fat). White fat is what we consider body fat. Unlike white fat, which stores calories and can lead to obesity, brown fat burns calories and has the potential to lead to weight loss. Unfortunately, most adults don’t have a lot of brown fat.
When the body gets cold, brown fat burns calories to produce heat, a process known as thermogenesis. In fact, brown fat burns a lot more calories than white fat does. This calorie-burning process can also be kicked into action by the sulfur-containing compounds present in raw garlic.
Many of these studies have published the effects of garlic supplements on animal models of obesity. One 2016 study found that oral administration of fermented garlic extract during eight weeks showed anti-obesity effects by reducing body weight, fat, triglyceride, and total cholesterol levels and suppressing the formation of white fat cells in obese mice.
The beneficial effects of garlic on obesity are also well-documented in clinical trials. A meta-analysis published in The Journal of Nutrition suggests that garlic supplementation seems to reduce waist circumference, but not body weight and body mass index (BMI). Another study published in 2016 found that garlic powder supplements appeared to help reduce body weight and fat in people who have non-alcoholic fatty liver disease.
Garlic, specifically aged garlic extract, may even lead to weight loss in postmenopausal women. This 2012 study, which was published in Nutrition Research and Practice, found that postmenopausal women taking aged garlic extract daily for three months lost more weight (measured in body fat percentage and BMI) than those who did not.
Adding Garlic to Your Diet
Garlic won’t magically make you lose 10 pounds, but it will give your weight-loss journey a tasty boost and a boatload of health benefits. Plus it’s ridiculously easy to incorporate into your everyday cooking. Here are some diet-friendly ideas to consider:
Add minced garlic to your morning egg scramble or omelet.
Put minced garlic to salad dressings.
Add a few cloves to your guacamole to cut through the creaminess.
Brew up some garlic lemon tea
Sprinkle some baked veggies with minced garlic.
Toast up a slice of bread, butter it, and sprinkle raw minced garlic on top.
Toss some garlic in a pan with whatever veggies.
Eating raw garlic is really the best way to maximize the health benefits of this spicy vegetable. If you must cook it, try to crush or chop your garlic and allow it to sit for 10 to 15 minutes before adding it to heat. Doing so will preserve many of garlic’s health benefits.
I would to thank the researcher for giving us this much useful information. Try to incorporate garlic and maintain your health. Try it and share it with everyone.