W: Wheat grass, Walnut, Watermelon, Water, Walking, Weight training, Wisdom

Wheat grass

Interesting facts

  • The chlorophyll content of wheat grass closely resembles hemoglobin, the red pigment in human blood.

  • Fresh wheat grass juice is used to treat and prevent several diseases.

  • 15 pounds of fresh wheat grass is equivalent in nutritional value of 350 pounds of the choicest vegetables.

  • Wheat grass has fast blood-building properties, it improves the function of the heart and the intestines, and it is a body cleanser and tonic that builds immunity levels.


Why walnut?

  • Walnuts are rich in omega-6 fatty acids, which help reduce cholesterol levels and boost heart health; the B-Vitamins provide energy and improve brain function.
  • Walnuts also contain glutathione, an important antioxidant that aids the development of lymphocyte immune cells.
  • The high Vitamin E content helps maintain a healthy skin.

Moderation is the key. Think handful, not bowlfuls. Limit your intake.


WatermelonKey nutrients

Fiber, calcium, iron, magnesium, phosphorus, potassium, sodium, glucose, zinc, Vitamins B, C, folate, amino acids.

Did you know?

  • Watermelon is a natural diuretic, and can help control high blood pressure and obesity problems related to water retention.
  • It is also a good source of lycopene, an anticancer substance.


“I am dying of thirst!” might just be an appropriate reaction. Why? Because human survival is dependent on water. The body needs water just as a car needs gas and oil.
All cell and organs of the body depend on water for efficient functioning.

Hydration is essential

Water is one of the most essential nutrients of the human body. The adult body is 60 to 75 percent water. Water keeps the body temperature regulated, protects vital organs, assists the digestive system, transports oxygen and nutrients and eliminates toxins and wastes from the body. Lack of water can cause dehydration, fatigue constipation and other disease conditions.

Are you getting enough?

On an average you need 8 to 10 glasses of water everyday. If you workout regularly, maintaining hydration is crucial to exercise performance. Drink water before, during and after your workouts.

Relying on thirst, as an indicator of how much fluid is lost is not an accurate method of determining how much water you need to consume. This is because it is difficult to gauge how much of water has been lost during the day or during exercise.

How much water should you drink if you exercise?

Consume one to two glasses of water one hour before exercise, half to one glass every 15 minutes during exercise and two glasses during the 30 minutes after exercise.


Did you know?

Walking is ‘the nearest activity to perfect exercise’ because it is a natural movement that places minimal stress on the joints. The advantage of walking is that the intensity and purpose is self-dictated. You could walk simply to get some fresh air, de-stress the mind or you could pick up pace when you want to increase intensity. Increasing speed or distance is a good way of making your “walk workouts” more effective. Walking improves the condition of the heart and lungs and also strengthens the bones.
Every mile you walk approximately burns 100 calories. If you walk 5 miles a day, everyday, you will burn about 3500 calories or 1 pound in a week.

Challenge your routine

Walking up slopes increases the workload and energy costs. To further increase the intensity of slope climbing - choose slopes that are steep.

Power walking is challenging, too. A serious power walk can burn as many calories as a run. How? When you walk quickly, it is difficult to keep from breaking into a run; your muscles have to work extra hard to maintain a walking stride. The effort of holding back accelerates calories burned.

Walking involves nearly all your muscles -- the abdominal and back muscles are stabilized as they hold the spine erect, the arms work in opposition to legs. Walking burns calories and works the arms, shoulders and legs.

Benefits of walking

  • Burns calories and strengthens muscles.
  • A low-impact activity with a low injury potential.
  • Improves balance, posture, coordination and agility.
  • Lowers the risk of heart disease.
  • Increases bone density.
Walk tall

Walk tall, with your head centered between your shoulders and your chest lifted. Bend elbows and pump your arms swinging forward and back from your shoulders. Pull in your abs and keep you spine in a neutral position.

A walking fact

Just five 30-minute walking sessions of approximately 2 miles each week can reduce the risk of heart attack by more than 25 percent.

Weight Training

Why weight train?

Weight TrainingWeight training or resistance training is the single most important activity performed to increase metabolism, and strengthen muscles and bones; which in turn is essential to preserve and improve the quality of life. In time you will find an improvement in balance, posture, stability, strength and power

Cosmetically, resistance training builds, tones and sculpts the body; when muscles are developed; the body is in better shape.

Machines and free weights

Weights could be in the form of dumbbells, barbells, and metal plates. In the gym resistance is predominantly found in the form of pulleys, cables and machines.

Correct technique

Correct technique is the key to effective resistance training. The right positioning and alignment is not only the safest way to lift, it’s also the most effective way to train the muscles.

Four common weight-training myths

Myth: Aerobics is better for shaping up than weight training.
Fact: To shape and tone your body you must include resistance or weight training exercises.

Myth: If women lift weights, they’ll get “bulky”.
Fact: Resistance training helps women create lean, toned bodies.

Myth: Weight training is only for young athletes.
Fact: If correctly programmed, weight training benefits all ages. The resistance and repetitions must be based on age, fitness level, goals and current state of health.

Myth: Muscles strengthen while you are working out.
Fact: Muscles strengthen while you’re resting and recuperating from your workout.


“In detachment lies the wisdom of uncertainty… in the wisdom of uncertainty lies freedom from our past, from the known, which is the prison of past conditioning. And in our willingness to step into the unknown, the field of all possibilities, we surrender ourselves to the creative mind that orchestrates the dance of the universe.”
- Deepak Chopra


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