Ms. Yarittz Estevez, who moved into an apartment at Liberty when it opened just over a year ago, said the gardening opportunity was not what drew her to the complex. But she said she was quick to take advantage of it.

“My daughter always wanted to do this, so that’s why I signed her up,” Ms. Estevez said. Last year, Liberty worked with the community group East New York Farms to assist residents with vegetable gardens.
Urban families are getting innovative when it comes to healthy eating. Especially in low income neighborhoods, where it may be quite a distance to the nearest grocery, rooftop gardens are gaining in popularity. In addition to providing fresh herbs and vegetables to families who might not otherwise be able to eat them affordably, these gardens provide a chance for families to work together towards a healthier future.

Paul Freitag, a managing director of development at the Jonathan Rose Companies, has been working with this idea since 2005 while marketing Via Verde, an affordable housing complex in the South Bronx.
“There was this real focus on community health and, in particular, eating healthy,” Mr. Freitag said. That focus corresponded to the release of a study showing that many children in low-income city neighborhoods had no conception of what a farm was, Mr. Freitag said.

“Those concerns made us think, if we’ve got these gardens on the roof, why don’t we really make them community gardens,” he said, “and make them opportunities where people can grow food, and even more importantly, where children and community members can see food being grown.”

In places like Minneapolis, MN, New Orleans, LA, and Chicago, IL, community gardens are encouraging healthy lifestyles, positive changes, and natural solutions to the ever-increasing problems of health and nutrition in the U.S. As the economics of a neighborhood change, so does access to fresh groceries and produce. Known as “food deserts,” due to the lack of grocery stores, poorer neighborhoods routinely lose access to fresh groceries as store chains close aging facilities and instead choose to remodel or open new ones in more profitable neighborhoods.

Community gardens (and rooftop ones in dense urban centers) can greatly affect the health-orientation of a community, as children learn more about how food grows, it’s nutritional value, and the personal value of creating something that’s good for you. Nothing quite beats the sense of accomplishment when you get to snack on your own crisp green beans, bell peppers or carrots.

Of course, as a return to whole food and organic options becomes more popular, growing your own produce is catching on again for all sorts of people, including those who’d rather not take the time. In Denver, for example, a company called Produce Denver will go so far as to plant, maintain and even harvest your own garden for you! If you’ve already got people coming to mow the lawn and weed the flower beds, why not have them tend to the tomatoes?

Regardless of your own objectives and orientation to small local gardens, the one true constant for everyone is simple: it’s good for you. Nothing processed grows in a garden, working on it is a great form of exercise, small gardens tend to use fewer chemicals, and no trucks need to transport anything.

As Jenga Mwendo, who started Backyard Gardening Network upon returning to New Orleans’ devastated 9th Ward District after Hurricane Katrina, understands what’s at stake. “The elderly in this neighborhood, they remember,” she said. “When they were kids, people had gardens. It is important to have that connection with the land.” Gardening is a way of showing that your community has value– it’s what you choose to do with it.

Yarittz Estevez understands what’s important, too. But her 8-year-old daughter Aaliyah may not. What she does know is that she’s having a wonderful time, and the strawberries are delicious.

Denver (Denny) Smith is a freelance writer based in Provo, Utah. His specialty is in health related topics with a specific interest in alternative medicine. He has written widely on high blood pressure diet ideas and natural blood pressure medicine

Tabata training is a type of interval training workout which makes you work hard for a time period of 20 seconds, and then a ten second recovery period before repeating another 20 second intense bout again. This will be repeated for four minutes, so a total of 8 repetitions. You can repeat the tabata protocol again, but be sure to give yourself a little 2 minute rest.

Can a 4 minute routine really burn up fat?

This workout doesn’t burn as much body fat during the workout like steady state cardio does, but elevates your metabolism for numerous hours following the exercise. Steady state aerobic exercise will burn more calories during the actual workout, but the tabata protocol will burn up more overall calories. By using up glycogen within the muscle tissue, it will force the body to use fat for metabolic processes, so don’t be so fast to grab your post workout protein shake. Leave it for at least an hour or two.

This Seems Too Easy!

Don’t ever believe this is gonna be easy; the truth is this would likely to end up a lot more like 4 minutes of torment to those not in great shape. Even those in great shape will find tabata training tough. When done with full high intensity this can be a very strenuous workout which will leave you gasping for breath and wishing it was over.

During Dr. Tabata’s study, it was documented that a few of the skaters were forced to quit after just 6 rounds in their first couple of attempts.

Tabata training as mentioned earlier is a type of interval training so resembles a HIIT workout somewhat. Both are a kind of high intensity interval training. Tabata training is done using a much shorter rest break and a 2:1 work to rest ratio and reduced duration all round. A HIIT workout is done utilizing similar work intervals however does have lengthier rest intervals and often will last around 10-20 minutes instead of 4 minutes.

The benefits of tabata training are that it greatly increases your aerobic as well as anaerobic conditioning developing you in to a more complete athlete. It is also short in duration, and really makes use of the after burn affect very well. Tabata training is really flexible, and you can almost use any exercise to perform it. My favourite is to do shadow boxing, but doing burpees works really well and makes it more challenging. The drawbacks are obvious, it is a very difficult exercise, it can be hard to motivate yourself to perform it and if used to often can leave you fatigued.

About the Author: Michael McIntyre is a trainer who gives advice to men and women who want a body that has “The Hollywood Look”. Get the big & toned physique like a fitness model or favourite Hollywood superstar by checking out my website http://www.somebodylied.com. I hope you enjoyed this post on tabata training, and start using it in your workout program.

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What is the truth? If you are confused on the issue, you are not alone. It seems complicated until you break it down to the basic truth: effective, long term weight loss requires a combination of cardio sessions and strength training sessions.

Cardiovascular training is effective for weight loss because it brings the heart rate up and keeps it there for an extended period of time. This places a higher than usual demand on the body for energy, which requires the body to burn a lot of calories to produce that energy. If you are watching what you eat and controlling your calorie consumption, the extra calories needed to produce this energy will be pulled from stored body fat. This is why those who do a lot of cardio work have an easier time losing weight. They simply have a higher demand for calories to burn.

How does strength training fit into this? While dumbbells, barbells, and weight stacks used to be the domain of those looking for a super pumped, muscular frame, personal trainers are now using these tools for women and men who just want to lose some weight, tone up, and look their absolute best. Cardio still has to be a part of the weekly routine, but strength training is now considered essential for weight loss.

Strength training does strengthen and tone your muscle, but while doing that it places a huge demand for energy on your body. Modern research has shown that your metabolism stays elevated for hours after an intense strength training workout. This simply means you continue to burn calories at an elevated rate even after you have finished working out. Remember, the more calories you burn the more likely they are to be pulled from stored fat, so this is a great thing for weight loss.

Resistance training also maintains your muscle mass, and can help you build more muscle if needed. Women can do this without getting bulky like men. They simply become leaner and better toned, so they look smaller regardless of their weight. Men can get more bulk to them, but it takes considerable effort to look like a professional bodybuilder.

The only problem with combining strength training and cardio for a well balanced weight loss program is that it takes a lot of time to put in three or more strength training workouts and many cardio sessions every week. The solution is often to do circuit training sessions that combine strength training movements with bursts of cardio. This keeps the heart rate high so the benefits of cardio are delivered, while still working the muscles for strength training benefits.

There are some people who benefit more from cardio and some who benefit more from strength training. If your goal is simply to lose weight, then a combination is your best plan.

My name is Noel M Nelson and since 1998 I have been helping people just like you boost stamina and strength through herbal supplements like Tribulus.

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Weight loss

Chia seeds have the unique ability to suppress appetite, all without a centrally depressing effect (on the brain). The way this is accomplished, is thanks to the bulking effect of Chia seeds, when exposed to liquids. These seeds have the ability to absorb up to nine times their weight in water, which results in a greater feeling of satiety for longer. The nutritional content of Chia seeds also aid in suppression of cravings, which may be compounded during restrictive dieting.

Balancing blood glucose levels

This is especially important in diabetic persons, since consumption of a simple carbohydrate meal could skyrocket blood sugar levels through the roof. Chia seeds contain a lot of fiber, along with complex carbohydrates, which slowly convert to their faster acting counterparts, ensuring steady energy supply throughout the day.

Promotes healthy digestion

To ensure normal intestinal motility and hence good digestion, fiber is an integral requirement of the diet. Sadly, however, today many persons lack an adequate fiber intake, leading to complications such as colo-rectal cancers in addition to possible irritable bowel disease. The insoluble fiber present in Chia seeds allow for the smooth movement of food and waste throughout the digestive tract. Also cases of diarrhoea and constipation are significantly reduced thanks to better balance of intestinal micro flora( good bacteria).

Natural food to improve heart function

The presence of copious amounts of omega-3 in Chia seeds have been attributed to a host of benefits. The most important, probably being its effects on the heart. Omega-3 has been proven to help enhance the vascular state of hypertensive patients, as well as improving triglyceride levels and helping fight diabetes. Omega-3 is also needed to support the structure of cells, so the importance of it cannot be overemphasized.

Supplies hard to get nutrients

This is one of the properties that have made Chia seeds a staple on vegetarian diets. Due to absence of animal foods, iron and zinc, sometimes even calcium may be difficult to get. Chia seeds supply all these, as well much more to ensure your RDI is achieved. Protein may also be another difficulty to get, so adequate consumption of Chia seeds is a must for vegetarians.

May prevent aging/ oxidation

Free radicals in the body are incriminated in a wide host of disorders, some of them being cancer and aging. Chia seeds with an ORAC value of 82 is a potent anti-oxidant, one which was postulated to prevent cancer or slow aging. Although these effects have not been proven, in theory it deserves merit.
Chia seeds demonstrate much more benefits beyond the scope of this article; this was simply to illustrate what you could be missing.

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Without the right blend of proteins, carbohydrates, vitamins, and minerals, you will deny your body its ability to keep you in the best of health. You can get run down, experience headaches, suffer from skin disorders, experience poor eyesight, or be hard of hearing, have high levels of cholesterol, suffer from hypertension, and in the worst case scenario, you can even die; all through bad diet.

Most of us do tend to eat enough proteins and carbohydrates to get the energy that we need, but where we often fall down is in ensuring that our diet contains the right blend of vitamins and minerals. One of the biggest culprits responsible for vitamin deficiency is processed foods. Fast foods such as burgers, pizzas, and TV dinners, and any type of processed foods are all likely to be vitamin deficient.

The best source of natural vitamins and minerals is fresh, unprocessed food. Fruits, vegetables, and whole grains are really important, and the main reason that there is so much talk in dietary circles today about having your “5 per day” is the fact that this is how you can best pack those essential vitamins into your system.

Vitamins not only help to turn food into energy, they also help us to grow. They help to keep our immune systems running efficiently, they help us to digest or food more effectively, and they help to maintain the right level of essential fluidity supporting our body tissue. Let’s just take a quick look at the some of the various vitamins and what they bring to the party.

Vitamin A contains antioxidants which help to slow the aging process, but more importantly it helps our bodies to grow, promotes good eyesight, is essential for our skins, and supports our mucous membranes. It is found in many animal products including: cheese, eggs, milk, butter, chicken and liver.

Vitamin D is essential for healthy teeth and bone structure. It actually helps our bodies to absorb calcium from foods such as milk. It is also present in mushrooms.

Vitamin B9, also known as Folic Acid, facilitates the manufacture of red blood cells. It’s an essential element in our spinal fluid, helps DNA to form, pays a part in our nervous systems, and also helps our brains to function. Vitamin B9 is found in a whole raft of fruits and vegetables, and in some whole foods too. Vitamin B12 helps our metabolisms to function and is found only in animal products.

Vitamin C is probably the most well known of all the vitamins, being the one that our mothers always tried to make sure we had plenty of, and with very good reason too. Not only is it necessary for our immune systems, having natural antiviral ingredients, but it is also important as an antioxidant helping to keep our cardiovascular systems healthy. It is also believed to help to stave off cancer.

It seems incredible that vitamins support so much by way of healthy body function, but indeed they do, and one thing is for sure; without the right supply of vitamins, your health and well being will suffer.

Visit The Personal Development Company For More Information on the Food Matters DVD by Permacology Productions

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Hitting An Attacker’s Incoming Limb

This is brilliant in theory. Imagine the look of fear on their face as you expertly hit their hand or leg. They will be filled with awe and immediately seek to flee from your mastery. Er, no. Try this and you’ll get hurt, badly. Even the most telegraphed punch or kick is hard to time in terms of hitting the arm or leg. If you hit, you’ll probably injure yourself. If you miss, the punch or kick will catch you square, probably knocking you on your ass. Not only that but you’ll be wide open for other shots even if you succeed in hitting the target first time around.

Any Knife Block

The best knife defence is to get the hell out of there! This may be contrary to those romantic notions you have of disarming your assailant with a Bruce Lee style barrage of blows but it’s the most sensible option. Virtually all knife blocks assume that the knife is thrust straight at you. Knife blocks were originally used in hand to hand combat during wars when the blocker had armour and tight spaces meant attackers thrust the knife. In the modern era, a slashing motion is used when a knife is wielded. Assuming you don’t have armour on, even successfully blocking a knife will see your arm cut as the attacker withdraws the blade. Hardly an effective defence!

Double Handed Blows

Idiotic is the first word to spring to mind when double handed attacks are mentioned. You probably saw this in some low rent 1970s martial arts movie. Well, it doesn’t work. When you strike with two hands or even more stupidly, raise your hands over your head, your entire body is left unguarded. You’ll probably be hit before you even get to lay your hands on the opponent.

Choking With Two Hands

Another form of attack popularised in movies and immortalised by none other than Homer Simpson as he strangles his son, Bart. Like with doubled handed attacks, it’s child’s play for your opponent to simply kick you in the groin or anywhere else on your unguarded body. Having your hands extended also leaves you open to all manner of arm locks.

Any Kicks Above The Waist

Why keep things simple and safe when you can risk it all with one Hollywood kick that will probably get nowhere near the target? Unless you have extraordinary speed, your opponent will see it coming a mile off. Your balance is also compromised and any half decent martial artist can simply duck beneath the kick and sweep your standing leg.

These are just 5 techniques that are more likely to have you eating meals through a straw than causing any damage to your opponent. If you still think these are ‘cool moves’, go to a dark room and chant ‘I am not Chuck Norris, I am not Chuck Norris’. Use basic martial arts techniques to stay safe and leave the foolish nonsense to those with ideas above their station.

Dan is long term student of a range of marital arts and freelance writer.   Currently writing for sites including Black Eagle Martial Arts, he manages to combine his two interests.

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Taking vitamins is good for you, or so marketers tell the American public, but the truth is that there is little to no evidence that vitamins and dietary supplements make a measurable difference in the average American’s life.

This likely comes as a surprise considering that nearly half of Americans take some form of vitamin or dietary supplement, despite the fact that the American diet is filled with nutrient-rich foods that are often fortified with vitamins. What is really surprising, though, is that the people taking these pills are well-fed and educated, and thus the most likely to be aware of their ineffectuality.

As to why, some pundits have reasoned that these are the same people who are tired of relying on a morally bankrupt healthcare system that is being led by the nose by unscrupulous pharmaceutical companies more interested in racking up prescriptions than curing people’s ails.

These people want a more holistic, organic answer to their problem; an answer that provides more elective control. Non-prescription vitamins and supplements offer them an alternative option that is, at least in practice, understandable and accessible. The fact that any benefit conferred is the result of a placebo effect stands in the shadow of these other qualities.

One man’s placebo may be another man’s panacea, however, according to some studies. It seems that there is a strong psychosomatic link between vitamins and the treatment of various ailments. What this means, essentially, is that one should never underestimate the power of the mind in overcoming sickness and easing pain, and if placebos assist in the trickery then it is hard to see the harm.

This, too, is a strong argument for driving an industry that maintains profits that routinely exceed $20 billion a year, which in itself is a testament to the power of positive thinking; however, the entire story isn’t one of snake oil and scandal.

There is a legitimate target market for some vitamins and supplements, even beyond those who find comfort in placebos. Some people simply do not get the nutrients they need from food, particularly aging women and pregnant women whose bodies are making more nutrient demands than their diets can support.

Of course, an important distinction will always remain between the average American who gets plenty of food, much of which is chockfull of extra vitamins and minerals, and a person who has a poor diet or is dealing with a specific deficiency. These individuals, though, are the exception rather than the rule.

This article was written by James Madeiros who writes for Cascade Healthcare Solutions, an online seller of medical supplies.

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While the vast majority of our essential vitamins are obtained from food or supplementation only, vitamin K, like vitamin D, is actually capable of being produced within the body. A viable portion of our vitamin K is generated from bacteria in our intestines; the rest comes from a wide range of foods that we consume.

Vitamin K is not stored in fat cells like other fat-soluble vitamins, and deficiency can occur in less than two weeks if the diet is severely lacking. Fortunately, many healthy foods are rich in vitamin K– especially green leafy vegetables. Parsley is particularly rich in the nutrient; a small serving of the herb exceeds the daily minimum requirement. It is also found in kale, avocado, cabbage, green grapes, meat, dairy, eggs and the fermented soy product natto.

Several fundamental applications for this vitamin are well known in medicine despite its relatively low-key reputation. The most prominent benefit of vitamin K is its ability to regulate the coagulation or clotting of the blood. Without adequate amounts, excessive bleeding can occur– which can lead to a variety of negative consequences including bleeding gums, excessive bruising or unusually heavy menstrual periods. Vitamin K is essential for the formation of healthy bone, and it is often recommended along with calcium, magnesium and vitamin D as a preventative measure against osteoporosis. Studies have suggested that high levels of vitamin K can reduce the incidence of death from heart attack and atherosclerosis. It is also being tested for its potential effects on cancer prevention.

Risk factors for vitamin K deficiency include advanced age, gallbladder or liver disease, Crohn’s disease, colitis, eating disorders and malnourishment. Taking certain prescription drugs can lead to deficiencies or poor absorption. Warfarin, a blood-thinner, can cause chronic depletion of vitamin K. Antibiotics may interfere by reducing the normal levels of intestinal flora which produce the substance, and extremely high levels of vitamin E may impede its normal functioning. Drinking alcohol in excess may also cause deficiency.

A doctor’s advice should always be sought before taking a vitamin K supplement; this is especially important if you have other health conditions or take medications for disorders of the blood, heart or vascular system. Common deficiencies of vitamin K in newborn infants are treated with an injection, while most adults rely on an oral supplement.

A carefully balanced diet is the easiest and most natural way to give your body the vitamin K that it needs, but in special situations and as a potential prophylactic agent for many health conditions, the potential benefits of supplementing vitamin K levels should not be overlooked or underestimated.

Jenna McCowan loves to write articles and guest posts on topics related to health and nutrition. Recently she has began writing articles on topics related to personal finance and one advice she gives to her readers is to compare auto insurance quotes online at Kanetix.ca to get the cheapest quote and save money.

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Vitamin D is very important to your body and although your body does produce it, you need about 10-15 minutes of sunlight for your body to be able to produce it. With the help of Vitamin D, your body can prevent high blood pressure, prevent bone disease, reduce the risk of cancer (some cancers are caused by or spread faster with a lack of Vitamin D), reduce your chance of developing multiple sclerosis, prevent the flu, prevent muscle pain and reduce the severity of cataracts.

Not only is sun exposure just good for Vitamin D, there are also other physical benefits. One of these benefits include healthier kidneys. Sun exposure helps lower the toxicity levels in your bloodstream. Another benefit is the improvement in your digestion. Some others include liver function, healthier skin, lowering cholesterol levels, building a stronger skeletal system, increasing metabolism and the sun encourages outdoor activity which can also be exercise.

The sun and Vitamin D not only help out in a physical way, it can also improve your health in a mental way. The sun can actually help you fight depression just by improving your mood and helping you overcome your symptoms. The sun can also help you boost your relationships by, once again, offering mood enhancements. Use the good weather and beautiful sunlight to spend quality time with loved ones and family. The sun can also help you de-stress and reduce anxiety. Proper exposure to sunlight can help soothe you naturally and help sleep come easier.

Although there are many benefits to sun exposure, there are also dangers to too much sun exposure. There are over 1,000,000 new cases of skin cancer each year. Most of them are melanoma which is caused by UV light exposure. The UV rays from the sun are said to cause damage to the connective tissue, which causes the skin to appear aged when exposed to too much sunlight. Sunburn is also caused by sunlight and can be serious if you are not properly protected.

You can still protect yourself from the harmful UV rays of the sun without having to stay indoors completely. Sunscreen is a chemical that you put onto your skin which scatters the UV radiation and prevents sunburn and over-exposure.

So, while there are definitely dangers to being exposed to direct sunlight, there are ways to avoid over-exposure and still get the Vitamin D that your body needs. Wear sunscreen that is appropriate for your skin-tone, apply your sunscreen at least 20 minutes prior to going outside and avoid direct exposure between the hours of 10 AM and 4 PM.

This article was contributed by Mountain View Dermatology a dermatologist in Boulder Co specializing in varicose vein treatment.

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Another important thing worth knowing is that your hair will turn weak or brittle, and it may start to fall. This happens when you deprive yourself of food and the body utilizes all the proteins it can get in order to function normally.

Weight Loss for the Obese

Since many people fail to achieve their weight loss goals through exercise and diet, they often rely on crash diets to lose more than a few pounds at a time. This is not very healthy because the weight they’ve lost is likely to come back once they start eating normally. Bariatric surgeries, also known as weight loss surgeries, come to the rescue of the morbidly obese who wish to get out of the vicious circle of diet and weight regain.

These surgeries involve alteration in the capacity/anatomy of the digestive system to encourage weight loss.  People, who can’t afford the cost of bariatric surgery in their own native lands, travel to places like India for gastric bypass surgery or other weight loss procedures. Weight loss surgery in India is in high demand, since the prevalence of obesity has become very common, especially in the industrialized nations of the world such as the US.

Other Side Effects that Accompany Fad Weight Loss Diets

There are many other physical changes that take place once you cut back on foods from your daily diet. Your skin tends to sag due to rapid loss of weight. It loses it elasticity and texture as well. Some of the most popular fad diets are the cabbage soup diet, the vegetable diet and the Atkins diet. The cabbage soup diet allows you to consume any amount of cabbage soup in a day. However, this diet provides zero protein and leaves the dieters enervated through the course of the diet regimen. The vegetable diet makes room only for vegetables and cabbage soup, leaving out the essential nutrients required by the body. The Atkins diet includes meats and cheese but doesn’t include any carbohydrates.

All these diets cause harm to your body in one way or the other. Dieting in moderation won’t harm your body. If you keep a check on what you eat and stay away from processed foods and unhealthy fats, you’ll be able to maintain healthy weight loss for a long period of time. Exercise cannot be left out of the picture either. You should work out for at least 30 minutes a day to keep fit.

Lastly, visit a nutritionist or a professional dietician who would be able to evaluate your overall health before recommending a specific diet plan for you.

Deepika Garg

Helping people find affordable medical treatments in India