Health-Fitness-Exerise

Benefits of a Vegetarian Diet

The vegetarian way of eating can be a very healthy style of eating. But the rules of healthy eating still apply. You still need to add variety with balance, and moderation.

A vegetarian is someone who avoids all types of meat, whether it is hamburgers, hotdogs, chicken, or even fish. Vegetarians are sometimes classified by the type of food they are or aren't willing to eat. For example, Lacto-ovo vegetarians will avoid animal flesh, yet they will eat eggs and most dairy products. A Vegan on the other hand, will avoid all food that has any trace of animal origin.

Because vegetarians don't eat meat they often wonder if they are getting enough protein. Although you may not realize it, the average American consumes more protein than he actually needs. For the lacto-ovo vegetarian, dairy products are an excellent source of protein. Vegans on the other hand, get their protein from nuts, seeds, and soy products.

A staple for vegetarians is the bean. Tthere are several types of beans to choose from, including peanuts, split peas, pinto beans, soy beans or nuts, kidney beans, and many more.

Some of them you are already familiar, such as kidney beans in chili, refried beans in Mexican dishes, red beans and rice, and pinto beans. Although some beans taste good as they are, others are available with different flavors to help enhance their taste.

Nuts are high in protein,although they deliver a lot more

fat than beans, which means you should enjoy them in moderation. One cup of cooked beans supplies the same amount of protein as eating two ounces of meat!

Since vegans avoid all types of animal food they should be concerned with getting enough vitamin B12, calcium, and vitamin D. In the average North American diet, the primary source for B12 is animals. To have an adequate intake of B12, vegans should regularly consume vitamin B12 supplements or foods which contain vitamin B12, such as soy products or milk.

Vegans can rely on orange juice or soy milk for calcium as they are calcium fortified. Beans and leafy green vegetables also contain some calcium as well.

Although all types of vegetarians rely on simple food groups, controlling your vitamins and calcium intake is something you should always do. This is very important for eating healthy, as well as staying healthy. If you control what you eat, you'll have many years of healthy eating ahead of you.

Paul Webb

Buying An All In One Exercise System

The trend in home exercise today is that more and more people are turning away from gym memberships, and instead choosing to invest in a home gym. You can put a home gym in a spare corner of your home, or even in the basement if you wish. Along with helping you save money by combining several different types of equipment into one machine, this type of equipment can easily fit in small spaces and weigh less than individual pieces.

If you are considering an all in one, or universal piece of exercise equipment, you should first consider your goals. What are you hoping to achieve from exercising, and just how well will this piece of equipment benefit you.

There are several types of universal gyms on the market and almost all of them are advertised on television, in magazines, and the internet. The most popular types advertised are the ones that are geared toward individuals interested in lifting weights.

Right now, the two most popular types are the Bowflex and Total Gym. The Bowflex system uses resistant bows that bend, instead of the traditional weights that simply lift. The Bowflex system is designed to fit a wide variety of budgets, and needs. It is widely adaptable, and an extremely popular model.

A big advantage of the Bowflex is, you can store the basic Bowflex system in small and tight places, even under a bed if you choose. The larger and more expensive Blowflex system competes with the professional equipment found in gyms. This unit offers you a quality workout on quality equipment.

The Total Gym system is great as well. It is less expensive than the Bowflex and uses gravity and, resistance. By using this system, you have the ability to adapt the machine to a wide variety of exercises that will use the different muscle groups.

Of course all of the following will be factors when making your decision. The first will be price, then features, brand, and exactly who will be using the equipment. If your are considering a unit for the entire family then all Of you need to agree on what you want and need. There are several options to choose from?

Even though Bowflex and Total Gym are the 2 most popular types of universal gyms there are more choices. One of those is Weider. Be sure to check out all the popular brands before you make your decision.

Paul Webb

http://www.treadmills.cc

Paul Webb-Paul is the owner of treadmills.cc and seniorshealthinfo.com. He is a firm believer in exercise and health. He has more articles,and information on health and fitness on his websites. You can visit them at http://treadmills.cc or http://seniorshealthinfo.com

Which Cooking Oil to Use

Everyone knows the foods to eat that improve health, although how we cook the food can be just as important. With there being so many oils and butter products claiming to be the best, it can be quite difficult to know which ones to use and which ones to avoid.

1. Canola oil
Canola oil is a popular oil, with many physicians claiming that it has the ability to lower the risk of heart disease. The oil is low in saturated fat, high in monounsaturated fat, and offers the best fatty acid composition when compared to other oils.

You can use canola oil in sauting, as a marinade and even in low temperature stir frying. It has a bland flavor, which makes it a great oil for foods that contain many spices. Unlike other oils, this one won't interfere with the taste of your meal.

2. Olive oil
Olive oil offers a very distinct flavor with plenty of heart healthy ingredients. The oil is rich in monounsaturated fat, helps to lower cholesterol levels and reduce risk of cancer. It's also rich in antioxidants and has a very long storage life.

Even though it can be used in cooking, it's the healthiest when uncooked, such as with a salad or dipping sauce. When you use it with cooking, you should heat it on low to medium temperatures, making sure to avoid high heat.

3. Butter
Butter is one food that has been around for many, many years. Butter tastes good, and offers sources of Vitamin A and other fat soluble vitamins such as E, K, and even D. Butter is also made from natural ingredients and not chemically or artificially processed.

You can use butter with cooking, baking, or even as a spread. You can also pair it with creamy sauces, marinades, baked dishes, or even bread.

4. Margarine
Margarine was first introduced as an alternative to high fat butter. When it was first created however, it was loaded with trans fat, a substance that we now know raises bad cholesterol.

As a cooking oil, margarine tastes good, it's lower in fat than most oils and butter, and it's quite easy to spread. It's available in a variety of different products and a good source of vitamin E.

When it comes to cooking with oils, there are several at your disposal. There are many more than what is mentioned here, although the ones above are the most popular. Eating healthy involves cooking healthy food - which is where your cooking oil really takes center stage.

Maintaining and Repairing Your Treadmill

PREVENTIVE MAINTENANCE

The first and most important part of owning a treadmill or any piece of equipment is preventive maintenance. If you are not currently doing this then start today!

Items required for a good preventive maintenance program on your treadmill:

Vacuum cleaner

Screwdriver- philip's and flatblade

Sockets and allen wrenches depending on your model Grease Cleaning Rags

Now let's get started!

ALWAYS UNPLUG THE TREADMILL OR ANY EQUIPMENT BEFORE SERVICING!

Remove the hood or motor cover. There's probably anywhere from 2 to 8 screws. Now vacuum the dust from around the motor and drive mechanisms. What you can't get to with the vacumn, use a small cloth or brush. A clean motor doesn't become clogged and overheat.

After you have cleaned around the motor, look for any grease fittings, these are usually found on commercial grade units, but your's might have some also.

For those of you who have never seen one, they are about the size of a pencil eraser and have a hole in the end. they are ususally found on bearings. If you don't have a grease gun you can buy a small gun and grease at your local auto parts store for less than $10.00.

If your unit is chain driven, clean the chain of excess dust, and apply a small amount of grease to the chain, also grease the drive chain and elevation chain as necessary. Use white lithium grease if available.

Check all drive belts for wear, look for cuts and nicks, and replace as needed.

Loosen the walking belt, most treadmills have either a bolt or screw on each side at the rear of the unit. Loosen these, push the rear roller toward the walking deck until the belt is loose enough for you to look underneath.

Raise the belt and inspect the underside for wear. If it looks worn or burned you need to replace the belt.

Inspect the walking deck for wear, you will be able to tell if its worn. If it has little ruts worn into it or bear spots it needs to be either flipped or replaced.

Many treadmills today have walking decks that can be flipped. If your deck is worn flip it, but it is recommended that when you flip the deck you replace the walking belt.

Wipe the deck and underside of the belt with a soft cloth, depending on your model of treadmill you should lubricate the walking deck at least every 6 months. Some unit use silicone spray or gel. Others use wax. Check your owners manual for what the manufacturer recommends.

After you clean the belt and deck and lubricated the deck as needed center the belt on the walking platform and tighten the screws at the end of the treadmill.

Turn each bolt the same amount to keep the belt centered. Tighten the belt until it does not move freely on the rollers. Then with CAUTION straddle the belt and start the treadmill at low speed.

Wait for the belt to start moving then step on the belt. If it stops it is not tight enough. Step off the belt and tighten each side 1 turn then step on the belt again.

Repeat as necessary.

Once you can walk on the belt at low speed without it stopping or slipping increase the speed to 3 miles per hour. This should be a fast walk. If your unit has side rails hold the rails and try to stop the belt with pressure.

IF ok then increase the speed to 5 MPH. Run on the treadmill, if you feel any slipping tighten the bolts another 1/2 turn each. Repeat if necessary.

If the belt is not centered, stand behind the treadmill and run the belt at full speed, if the belt is tracking to the left. Tighten the left bolt or screw 1/2 of a turn, and loosen the right bolt or screw 1/4 turn until the belt is centered.

IF the belt is tracking to the right, tighten the right side bolt or screw 1/2 turn and loosen the left bolt or screw 1/4 turn. Repeat as necessary, this should center the walking belt.

Always wipe the treadmill down after each use, perspiration is very corrosive.

If your treadmill inclines increase the elevation to maximum and vacuum underneath.

If it doesn't incline pull it out and vacuum.

Most operating problems are usually easily seen, detected and repaired. If the cause of a problem is not obvious, follow a logical process of checking each component in the system.

Repair of Your Treadmill

I t would be impossible for me to list every problem for every manufacturers treadmill in this report, but here are some common problems:

Walking belt is not centered. See preventive maintenance procedure for centering belt.

No power, check that the unit is plugged in to a live outlet, ALWAYS USE CAUTION when dealing with electricity. Try another outlet if you need to.

If you know the outlet is live, unplug the unit and check the fuses, you may need to lift the cover for this.

IF you have power but the motor does not turn you either have a bad power supply or the motor brushes are worn. Contact the manufacturer for information.

If the motor is turning make sure the drive belt is not loose or broken. Tighten or replace as needed.

Walking belt moves, but there is a loud grinding noise.

Loosen the belt and see if the noise goes away, if it does you may have a bad front roller. Sometimes you can spray the bearing in the roller with a lubricant like WD40 and this will solve the problem, but you may need to replace the roller.

If the noise does not go away then the motor bearings are probably bad and you will have to replace the motor.

Elevation does not work, unit will not go up or down or is stuck in the elevated mode.

Unplug the unit and check the elevation motor fuse, replace if necessary. Check the elevation system for broken chains or cables, make sure something hasn't gotten caught in the gears.

If your unit is equipped with limit switches for the up and down limits check them to be sure they are not engaged. These are usually little microswitches located around the elevation gears.

ALWAYS LOOK FOR LOOSE OR BROKEN WIRES FOR ANY PROBLEM YOU ARE HAVING.

You have power to the treadmill but the control panel does not work.

If your unit requires a key or a magnet make sure it is inserted correctly.

You may have a bad control panel, and you will need to replace it.

Check, for broken or loose drive belts underneath the cover.

The treadmill will run for a short time then either pops a fuse, or breaker or just stops.

Probably the belt or deck, or both are worn and need to be replaced. Try lubricating the deck first. If this doesn't help then you will need to replace the worn parts.

Maybe the belt is too tight and is causing the motor to draw too much current. Try the belt tightening procedure under preventive maintenance.

Paul Webb-Paul has several years in the repair business and has seen most problems that can occur with treadmills and fitness equipment. You can visit his treadmill website at:http://treadmills.cc/

• Previous Posts:

• Exercise and It's Benefits On Diabetes
• Metabolism Boosting Four Biggest Myths
• Diabetes and The Vegetarian Diet
• Benefits of a Vegetarian Diet
• Buying An All In One Exercise System
• The Healthiest Foods You Can Get
• Exercise and How it Effects Stress
• Nutrition For The Seniors

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