​FITNESS FUNDA

Health Benefits of Cheese

Advantages of Bodyweight Training

​​Nutritional Facts:
1 ounce of raw cashews (28.35 grams) contains:
157 calories
8.56 grams (g) of carbohydrate
1.68 g of sugar
0.9 g of fiber
5.17 g of protein
12.43 g of total fat
10 milligrams (mg) of calcium
1.89 mg of iron
83 mg of magnesium
168 mg of phosphorus
187 mg of potassium
3 mg of sodium
1.64 mg of zinc
Cashews also contain vitamins C and B, including 7 micrograms (mcg) of DFE folate.
A 1-ounce serving of cashews is about 18 whole cashews. Cashews are high in monounsaturated and polyunsaturated fats and a good source of protein.

Delicately sweet yet crunchy and delicious cashew nut packed with energy, antioxidants, minerals and vitamins that are essential for robust health. Cashew, or “caju” in Portuguese, is one of the popular ingredients in sweet as well savory dishes worldwide. Botanically, cashew is an average sized tropical evergreen tree belonging to the Anacardiaceae family, of the genus: Anacardium. Scientific name: Anacardium occidentale. The cashew tree is native to the Brazil’s Amazon rain forest. It spread all over the planet by Portuguese explorers and today; it is cultivated on a commercial scale in Brazil, Vietnam, India, and many African countries.
1. Heart Health:
Studies consistently show that nut intake has a cholesterol-lowering effect, in the context of healthy diets, and there is emerging evidence of beneficial effects on oxidative stress, inflammation, and vascular reactivity. Cashews help lower LDL and increase the carrying capacity for HDL. HDL is responsible to absorb the cholesterol from the heart and take it to the liver where it can be broken down. Another study, published in the New England Journal of Medicine (NEJM), also establishes a significant association between the consumption of nuts and a lower incidence of death due to heart diseases, cancer and respiratory diseases. The study stated that nutrients in nuts, such as unsaturated fatty acids, protein, fiber, vitamins, minerals and antioxidants may confer heart-protective, anti-carcinogenic and anti-inflammatory properties.
2. Prevents Blood Disease:
The consumption of cashews on a regular basis and limited manner may help in avoiding blood diseases. Cashew nuts are rich in copper, which plays an important role in the elimination of free radicals from the body. Copper deficiency can lead to iron deficiencies such as anemia. Hence our diet should contain recommended quantity of copper. And cashew nuts are a good source.
3. Protects the Eyes:
Our eyes often suffer from various infections. Cashews contains a powerful antioxidant pigment called Zea Xanthin. This pigment is readily and directly absorbed by our retina, This then forms a protective layer over our retina which prevents the harmful UV rays.
4. Good for the Skin:
Derived from the cashew seeds, “cashew oil does wonders for your skin,” Cashew nut oil is rich in selenium, zinc, magnesium, iron and phosphorous. Also, they are great sources of phytochemicals, proteins and antioxidants. The high percentage of selenium in cashews is not only good for your skin but “helps prevent cancer as well,”
5. Weight Loss:
People consuming nuts on a moderate and regular basis lose weight faster. Nut consumption is not associated with higher body weight. The epidemiological evidence indicates consistently that nut consumers have a lower BMI than non-consumers. The evidence is nearly uniform that their inclusion in the diet leads to little or no weight gain. Moreover, nuts like cashews are “packed with Omega 3 fatty acids that contribute to giving a boost to the metabolic process to burn excess fat,” Nuts are a great snack for those who are looking to lose weight as they are nutritious and tend to keep you full for a longer time. “Nuts should always be eaten raw and unsalted, so they are beneficial for weight loss efforts,”
6. Dietary Fibres:
According to studies, cashew nuts have a great percentage of dietary fibers. The two essential dietary fibres required by our body are, oleic acid and palmitic acid. “These fibers are not produced by our body hence they need to be consumed externally,” Cashew nuts are good sources of these fibers. Dietary fibers help digest food better, however excessive consumption may cause bloating and significant intestinal gas production. Consumption of nuts like cashews have been related to decreased incidences of several digestive diseases.Type your paragraph here.

Bodyweight exercises are the ideal choice for individuals who are interested in fitness but do not have access to equipment, because they do not require weights or specialised machinery. While some exercises may require some type of equipment, the majority of bodyweight exercises require none. For those exercises that do require equipment, common items found in the household are usually sufficient (such as a bath towel for towel curls), or substitutes can usually be improvised (for example, using a horizontal tree branch to perform pull ups). Therefore, bodyweight exercises are a good choice when travelling or on holiday, when access to a gym or specialised equipment may not be possible. Another advantage of bodyweight training is that there are no costs involved, such as gym membership fees. Most bodyweight exercises can be progressed or regressed to match the individual's abilities. This progression/regression strategy allows people of nearly all levels of fitness to participate. Some basic methods to increase or decrease the difficulty of a bodyweight exercise, without adding extra weight, are: changing the amount of leverage in an exercise (such as elevating the feet for a standard push-up, or performing the push-up with knees on the ground), performing the exercise on an unstable platform (such as performing push-ups on a basketball), modifying the range of motion in an exercise (such as squatting to a 45 degree angle rather than a 90 degree angle), incorporating unilateral movements as opposed to bilateral movements (such as performing a one-armed push-up), and adding isometric pauses during the exercise (such as holding for a few seconds at the bottom of a push-up). Gymnasts make extensive use of isometrics by doing much of their training with straight arms (such as iron crosses, levers, and planches). When compared to weight lifting, bodyweight exercises often require much more flexibility and balance. Bodyweight exercises have a far lower risk of injury compared to using free weights and machines due to the absence of an external load that is placing strain on the muscles that they may or may not be able to deal with. However, the lower risk of injury is only provided that the athlete/trainee is progressing through the correct progressions and not immediately skipping to strenuous movements that can place undue and possibly harmful stress on ligaments, tendons, and other tissues. Although falling on the head, chest, buttocks, and falling backwards can occur, these are far less harmful injuries than dropping a weight on a body part, or having a joint extended beyond its natural range of motion due to a weight being used incorrectly. Bodyweight exercises also give the advantage of having minimal bulking and cutting requirements that are normally utilised in free weight and machines training. This is due to bulking bringing extra fat that decreases the performance of bodyweight exercises, thus bodyweight exercises not only remove the need for a bulking or cutting phase, but can help a person retain a low body fat percentage all year round. Bodyweight exercises also work several muscle groups at once, due to the lack of isolation and the need of a large majority of muscles to perform a movement properly. For example, in a pushup, the body must form a rigid straight line, and the elbow joint must move from a straight angle to the smallest angle possible, and thus the core muscles, chest muscles, triceps, and legs are all involved in ensuring proper, strict form.

Benefits of Chia Seeds in Weight Loss

Chia seeds are tiny black seeds from the plant Salvia Hispanica, which is related to the mint. This plant grows natively in South America. In fact, "chia" is the ancient Mayan word for "strength." Despite their ancient history as a dietary staple, only recently did chia seeds become recognized as a modern day superfood. In the past few years, they have exploded in popularity and are now consumed by health conscious people all over the world. Don't be fooled by the size... these tiny seeds pack a powerful nutritional punch.
A 1 ounce (28 grams) serving of chia seeds contains (1, 2):
Fiber: 11 grams.
Protein: 4 grams.
Fat: 9 grams (5 of which are Omega-3s).
Calcium: 18% of the RDA.
Manganese: 30% of the RDA.
Magnesium: 30% of the RDA.
Phosphorus: 27% of the RDA.

They also contain a decent amount of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.
This is particularly impressive when you consider that this is just a single ounce, which supplies only 137 calories and one gram of digestible carbohydrate!

There are many assertions on the internet that chia seeds curb your appetite and promote weight loss. The running theory is that since chia seeds are filling and high in fiber, they keep you fuller longer. They may therefore help prevent overeating. Two tablespoons of chia seeds have almost 10 grams of fiber. That’s around 40 percent of the recommended daily intake. Diets high in fiber have been linked to weight loss. According to 2015 research, eating 30 grams of fiber daily may help you lose as much weight as if you followed a more complicated diet. Here’s the catch, though. Research doesn’t back the hype. There are few human studies on chia seeds and weight loss. A 2009 study reviewed the effects of chia seeds on weight loss and disease risk factors.For the study, 90 overweight or obese adults consumed either a placebo or 25 grams of chia seeds mixed with water before their first and last meals of the day. Unfortunately, the results showed no impact on body mass, body composition, or disease risk factors. Chia seeds are also relatively high in calories and fat. Two tablespoons have 138 calories and 9 grams of fat (1 gram saturated). When used in moderation, chia seeds may help you feel more satisfied and less likely to eat too much. Still, if you eat too many throughout the day, you may go over your daily calorie limit.​​

Cashew

Cheese is generally known as fatty food product from which who loves cheese did not eat. Everyone don't know cheese is a good source of multivitamins apart from fat therefore cheese is a very healthy food for our healthy life-style.
Make bones Strong:
Cheese has so many mineral elements like calcium, magnesium, zinc, Vit-B & Vit-D. Vit-B help to reach calcium in whole body as well as Vit-D help to store calcium in bones.
Make Teeth Strong:
Cheese is also a good source of calcium, phosphorus mineral elements who strengthen to our teeth and it creates a protective shield around our teeth. Mineral elements protects from lactic acid of our teeth.
Make healthier to intestine:
Cheese is a natural probiotic therefore it has micro-bacteria which resulted to make healthier our intestine and raise our metabolism. It helps to protect our digestion system from diseases. Vit-B12, Zinc and Bacteria help to make smooth our digestion system which raises immunity of our body.
Make healthier our Mind:
Cheese is a good source of saturated fat which make our body healthy. It has Omega-3, 6, Amino Acid, fibers who helps strong our mind. Type your paragraph here.