Packed with nutrients the carrot is particularly beneficial for the eyes and the skin.

Nutrients: Vitamin K, beta carotene, folate, calcium, chromium, iron, zinc, fiber

Carrot apple juice (serves 2)

Method

Blend in a blender and serve.

Calcium is essential for bone formation. Without an adequate daily intake, calcium is withdrawn from the bones to maintain normal blood levels.

The recommended daily allowance (RDA) for ages between 10 to 30 years is 1,200 mg per day.

For those younger than 10 and older than 30 the RDA is 800 mg per day.

Postmenopausal women not on estrogen supplementation need 1,500 mg per day.

Adequate calcium intake is crucial during growing years until the age of 30, as during these years the bone mass may still be increased. Postmenopausal women need a higher intake of calcium as estrogen levels are depleted.

Common foods	Serving size	Calcium (mg)
Cheese	6 tablespoon	200
Cottage cheese	½ cup	50
Milk	1 cup	300
Soy milk	1 cup	10
Ice cream	1 cup	200
Yogurt	1 cup	350
Macaroni and cheese	1 cup	250
broccoli	½ cup	100
bread	1 slice	20
Rice, noodles, pasta	1 cup	20
Meat, fish, poultry	3 oz	10
Egg	1	30
Shrimp	3 oz	100
Beans	1 cup	50
Peanuts	½ cup	30

The coronary arteries are the blood vessels that supply the heart muscle with oxygen and the nutrients that it needs to work properly and remain healthy. Coronary artery disease is one of the leading causes of death the world over.

The heart is a muscular pump in the chest that is continually working; it contracts 100,000 times a day. For all the work it does it needs a good amount of blood supply, which is provided by the coronary arteries. When this is compromised the result is ischemia (less oxygen), angina (partial blockage) or myocardial infarction, which is a heart attack (complete blockage).

Risk factors:

Cut down the total amount of fat in your diet. Replace animal fats including dairy fats, with vegetable oils. Eat more fresh fruit and vegetables. Plan a sensible diet and lose weight, if you are overweight.

Regular exercise strengthens the heart muscle. It keeps the heart and the blood vessels working optimally. A well-conditioned heart can pump a large amount of blood with fewer heartbeats than a weak heart. Exercise makes the heart more resistant to stress, heart attack and heart disease.

The heart is a muscle and just like any other muscle, it works better and more efficiently when it is in shape. Exercise makes the heart stronger, helping it to pump more blood with each heartbeat.

Cardiovascular (aerobic) exercises such as walking, jogging, swimming, running and cycling are ideal exercises for improving functioning of the heart. They make the heart work harder to pump blood and therefore more oxygen is delivered to the body’s cells.

Cycling is a low-impact cardiovascular exercise, which is safe on the joints. This is because the weight of the cyclist is borne by the saddle.

Adjust the saddle height. At the lowest part of the cycle action your leg should still be slightly bent. If you have to straighten your leg completely, it means the saddle is too high for you and you will put unnecessary strain on your knee joint.

Be creative.
‘Inspire’ is derived from the word ‘in spirit’.
You are inspired when you are absorbed in what stirs you and what stirs your soul.

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