Ajit Patel Wellness - 6 Work Outs to Improve Your Health

6 Work Outs You can Do Everyday to Improve Your Health - Ajit Patel Wellness

Quality of life and quality health go hand in hand. To have both doesn’t require hours in the gym, nor a pavement pounding sprint for 10 miles. But it does require regular exercise. Consistency is the key to maintaining good health.

High Knees

Athletes aren’t the only ones to benefit from the balance, strong legs, coordination and improved foot speed that comes from high knees. Stand tall, engage abs and lift knees one at a time as high as you can into your chest. Remain standing tall and engaging the core without leaning backwards. Increase intensity by lifting higher and getting faster. One minute is needed to complete work out.

Jumping Jacks with Weight

This move gets the heart pumping while adding resistance to create intensity. Hold the ends of one dumb-bell in two hands across the chest. No more than 12 pounds of weight. To modify this move, a basketball or something light may be used. When performing jumping jacks and legs are out, extend arms with the weight above the head and bring down to the chest when legs come back in. Repeat for one full minute to complete work out.

3 Way Plank

A strong core is the foundation for good balance which is important in preventing falls and injuries. Get into arms extended plank position and hold for 45 seconds. Shift weight and turn to the right side and lift left arm straight up into the air while the left foot gets stacked onto the right foot. Hold this position for 15 seconds and return to plank. After 15 seconds in plank, shift weight and turn to the left side and lift right arm straight up into the air while the right foot gets stacked onto the left foot. Hold position for 15 seconds and return to plank. Hold plank for 15 seconds to complete work out.

Mountain Climbers

Another heart-friendly move to burn calories and pounds. Get into arms extended plank position. Start marching/running in place by bringing the knees into the chest. Add intensity by increasing speed. Be sure to keep abs engaged and buttocks down. One minute is needed to complete work out.

Squats

This classic move incorporates more muscles all at one time than any other move. Strengthening the abs, the spine, the thighs and glutes is a no-brainer to prevent injury. Stand with legs slightly wider than shoulder width apart. Lower self by bending at the knees without leaning forward, keeping the back straight and knees not crossing over toes. Hold, then straighten legs to repeat move 10-15 times to complete a set.

The body needs exercise to enable a healthy body to function at optimum performance. These six work outs can make all the difference when done consistently every day. If you have a hard time getting yourself to exercise, you may consider hiring a personal trainer in Houston at fithouston.com. Whether it’s a set of push-ups or cardio busting lunges, it’s important to take the the time to perform regular exercise everyday to ensure quality health.

-          Ajit Patel UK, Sanda Wellbeing and Sanda Wellness Group, Goldshield Group, WeMet

Ajit Patel Wellbeing - Exercise for a Better Immune System

Exercise for a Better Immune System - Ajit Patel Wellbeing

Exercise is one of the important and best word to be heard to make your body fit. In Sanda Wellbeing and Sanda Wellness centre we will provide you with best exercise in order to get a better immune system.

According to Prof. Tim Noakes, asports and exercise expert from the University of Cape Town, South Africa, mild exercise can enhance the immune system in at least three ways:

·         By stimulating the immune system to release a protein which increases the body temperature. This makes the body a hostile environment for viral and bacterial infections.

·         By encouraging the production of the anti-viral protein, interferon.

·         By increasing the activity of natural killer white blood cells.

Other studies back up the theory that exercise is good for immunity. Research published in the New England Journal of Medicinestates that:

‘Regular exercise, including daily brisk walking, is associated with a lower risk of several cancers and with lower risks of tumour recurrence and death among survivors, particularly of colorectal and breast cancers.’

However,while moderate exercise has been shown to have many health benefits, excessive exercise can stress the body. Dr Danica Bonello-Spiteri, a consultant in sports and exercise medicine warns that prolonged exercise can lead to increased concentrations of stress hormones:

‘High training loads can suppress the body’s immune system and increase the risk of an athlete contracting an upper respiratory tract infection (URTI).’

So the advice to runners looking to gain most benefit from their exercise should be to include sufficient rest periods to allow the immune system to recover.

-          Ajit Patel UK, Sanda Wellbeing and Sanda Wellness Group, Goldshield Group, WeMet

Ajit Patel WeMet - The Best Exercises to Lose Weight and Gain Muscle

Shed and Shred: The Best Exercises to Lose Weight and Gain Muscle - Ajit Patel WeMet

Depending on your starting point of personal fitness and what sort of outcome you’d like to work towards, the best exercises for your personal needs will vary. However, there are some general guidelines and types of exercises that will help everyone to both burn fat and to build healthy body massor muscle. Body builders and those who are interested in adding substantial bulk will still want to investigate methods that enhance different areas of physical fitness. Below, we’ll offer some specific exercises, as well as general areas of focus for those who are interested in improving their fitness, shedding body fat, and crafting lean body mass.

Aerobic Activity, Finding Your Pace, and Health Benefits

Whether you are trying to lose a hundred pounds or five, aerobic exercise is beneficial in a number of ways. First, it helps to maintain the strength and fitness of your cardiovascular and respiratory system, two vital bodily systems that will come into play in all types of workouts. These types of exercise build slow twitch muscle fibers—the type needed for the long, slow push of endurance, which will stand you in good stead in any endeavor. Another benefit is that it burns calories in a steady manner, which makes it both beneficial and easy to maintain.

Swim, Walk, or Jog?

If you’re a beginner with a substantial challenge before you, consider swimming as a zero-impact, yet intensely beneficial, form of aerobic activity. Not only will it tone your muscles, but even a doggy paddle stroke is effective. You can burn up to 700 calories per hour of steady swimming, but even half that offers a huge improvement. Some people, unfortunately, miss out on the many benefits of swimming because they never learned how to swim. A Houston swimming lessons specialist says learning to swim is an extremely healthy and potentially life-saving skill, so consider taking swimming lessons to add an aquatic element to your fitness routine. Walking will also be beneficial, laying the groundwork for further development as you progress in your fitness plan. Jogging is more stressful on the joints of hips, knees, ankles and the delicate structures of the feet. That means that when you are ready to try it, make sure you’re doing it correctly to avoid injury.

Resistance and Balance 

With the use of tension bands, you can tone your core muscles, improve your balance and burn fat at the same time. While they utilize two different principals, these are two tools that are easily purchased and used anywhere—home or gym. Tension bands offer resistance that is customized based on how short your band length is. This offers many of the benefits of traditional weights, as well as helping to improve your range of motion and balance. When you tone your core muscles—those muscle groups around your mid-section, primarily—you also improve your posture and by association, your stamina will improve. Many individuals enjoy using resistance bands in conjunction with a Pilates workout to maximize flexibility and cardiovascular stamina

Unintentional Rigor

Kettlebells are iron forms with attached grips. Their unevenly distributed weight causes your core muscles to work harder to maintain balance and necessary tension, which provides an intensive workout in a short period of time. Because all your muscle groups can be worked using these in conjunction with a simple set of motions, kettlebells are incredibly popular. Use both the bands and kettlebells to attain a high-intensity workout that will burn calories and tone muscles. While the bells can be used as they are, there are many established workout programs that you may find beneficial.

Once you’ve created a routine with aerobic and core fitness as key tenets, if you wish to incorporate further strength or cross-training, consider developing a routine in the weight room with a personal trainer. They have the expertise to guide you in a safe and effective manner toward your goals. As well, they will help you learn the correct form for lifting heavier weights, or help you to craft a more effective routine with swimming, your resistance bands, and the kettlebells. No matter what your goals, it all starts with a simple choice to improve your health and quality of life.

-          Ajit Patel UK, Sanda Wellbeing and Sanda Wellness Group, Goldshield Group, WeMet

Ajit Patel WeMet - 4 Ways to Whiten Teeth

4 Ways to Whiten: Breaking Down Your Teeth Whitening Options – Ajit Patel WeMet

Everyone wants a bright smile that is going to light up a room, but keeping teeth white is no simple task. Variables such as a patient’s diet, their age, genetics, and hygiene habits will affect how bright their teeth are. Here is a look at four options for brightening a smile ranging from simple daily habits to comprehensive professional treatments.

Hygiene and Diet
Daily hygiene is often the biggest factor when it comes to a bright and healthy smile. Brushing, flossing, and using mouthwash multiple times a day is the single best way to keep your teeth as white as possible. In addition to these habits, it is also important to know which foods stain teeth and which foods brighten them. “Detergent” foods such as apples and root vegetables actually clean debris from the teeth while being eaten. Some of the common staining foods include coffee, tea, soda, chewy candy, and brighter fruits.

Professional Home Whitening Trays
Home whitening trays can be purchased over-the-counter, but they do come with some disadvantages. Not only are the trays a generic size that will not fit all patients, but misusing these products could actually damage your teeth and gums. As an alternative, professional whitening trays come in different sizes and shapes designed for a tight and comfortable fit. The whitening gel is perfectly portioned for the patient so that they do not have to worry about damaging the outer enamel of their teeth.

In-Office Bleaching
Professional whitening services within a dental office is one of the best ways to brighten a smile as quickly and safely as possible. Much like home kits, a bleaching solution is placed directly on the teeth that are to be whitened. What sets this treatment apart from home kits is the use of a specialized light to “activate” the bleach and speed up the process. Most professional whitening services from places like Smith Family Dental will brighten a smile by multiple shades in as little as an hour.

Veneers and Crowns
These other whitening options only work for stains that are on the outer layers of the teeth. When it comes to deeper stains from root damage or other medical problems, patients may need to consider more comprehensive options such as veneers and crowns. These custom-made devices are designed to match the size and shape of the natural teeth, but they are brighter by a few shades.

No matter what kind of stains you have, there are a number of effective options that everyone should consider when it comes to safely and effectively whitening their teeth.

-          Ajit Patel UK, Sanda Wellbeing and Sanda Wellness Group, Goldshield Group, WeMet

Ajit Patel Sanda Wellness - Use White Tea For Health

Use White Tea, Witch Hazel and Rose Extract For Health – Ajit Patel Sanda Wellness

White tea, witch hazel and rose extract should be at the heart of your anti-aging routine. The effects that these three simple products can have on the wellness and wellbeing of your skin is quite phenomenal, and all of this is backed up by scientific research. In Beach House Goa we will be providing these kind of extracts to make your health better.

A team of researchers at the University of London(UK) took part in a study in collaboration with Neal’s Yard Remedies to find out the effects of white tea, witch hazel and rose extract on human skin cells, studying their anti-oxidant and anti-inflammatory properties. During the study it was found that actually all three of these substances are extremely good at both preventing and healing incidences of inflammation.

This is important because inflammation causes the vast majority of diseases that can befall the human body, including things like diabetes, cancer, cardiovascular problems and arthritis. As inflammation progresses, the diseases develop.

The three substances mentioned above were looked at during the study to measure their anti-collagenase, catalase and anti-elastase activity. The researchers then got some human skin cells and added hydrogen peroxide to stimulate inflammation, before adding these extracts to see what happened. The researchers saw that all three of the products were extremely effective at reducing or even preventing the inflammation.

An earlier study that was carried out on white tea, green tea, witch hazel and rose extract also confirms the results of this study. It also points out that collagenase and elastase are important enzymes in the aging process, as they are partly responsible for the degeneration of cells. This demonstrates that all of these substances also have powerful anti-aging capacities, especially white tea, as it has the highest levels of both these substances.

Another study, done in 2011, also showed that fruit flies who were fed with rose extract had a reduced mortality, showing that this flower extract could help you to live longer.

-          Ajit Patel UK, Sanda Wellbeing and Sanda Wellness Group, Goldshield Group, WeMet

Ajit Patel Sanda Wellbeing - Can you Eat to Beat Cancer?

Can you Eat to Beat Cancer? – Ajit Patel Sanda Wellbeing

Many health practitioners claim that eating an alkaline diet can prevent or even cure cancer, although this is controversial. The premise is based on Dr Otto Warburg’s discoveries in the early 1900s that cancer cells thrived in acidic conditions but could not exist in an alkaline environment. It’s widely believed that modern day diets and many lifestyle choices are acid forming and create the ideal internal habitat for cancer to form. In sanda wellbeing and sanda wellness we are providing food which is good for your health in hygienic manner.

A food is considered ‘acidic’ or ‘alkaline’ depending on its how its processing affects body acidity, not on whether it is acidic itself. Alkaline foods include fresh fruit and vegetables and whole, natural foods and are believed to help maintain an alkaline pH in the body. Acidic foods are animal products and all processed, refined and junk foods which create toxic acidic waste that can contribute to health disorders including cancer.

Though there are those who dismiss alkaline diets as a cancer cure they do accept that alkaline foods such as fresh fruits, vegetables, nuts, seeds and legumes are nutrient rich, contain pre-biotics that nourish good bacteria in the gut and contain anti-inflammatory compounds. These factors all help to build a stronger immune system, healthy gut flora, and fight inflammation and free radical damage.

Whether you have any health issues, are at risk from cancer or not, it’s never too late to make dietary changes that will have a positive effect on your well-being. Try skipping the meat, refined sugar, flour and trans fats and fill up with delicious nutrient dense meals like the ones here and just feel the difference yourself.

Champneys’ Apple & Kiwi Smoothie
(Serves 2)
Nobel prize winning Dr Linus Pauling was the first to demonstrate the link between vitamin C and cancer prevention and treatment in 1971 and there has since been many more studies confirming his results. Watercress is not only packed with alkalising nutrients like magnesium it also has more vitamin C than oranges. Kiwis provide 273% of the daily recommended amount of vitamin C.

Ingredients
3 apples
Four kiwi fruit
50g watercress

Method
Blend ingredients together and enjoy! 

Raw Chocolate Mousse
(makes 6-8 depending on mould size)

Ingredients
3 organic bananas (not too ripe or green)
5 tbsp raw chocolate powder- cacao powder
1/2 large or 1 whole small avocado
1/4 tsp alcohol free vanilla
2-5 drops liquid stevia ( or powdered) to taste
Dash of coconut water or milk if required

Method
1. Place all ingredients in a blender and process on low speed to mix into a nice creamy pudding consistency. Scrape down sides of blender to incorporate all ingredients.
2. Add coconut water or milk if needed to improve texture.
3. Spoon into individual glasses and add chunks of avocado and a raspberry for decoration. Refrigerate before serving.

Grilled Radishes, Fennel and Asparagus Salad with a Caper Dressing
(Serves 4)
A delicious and colourful salad that can be prepared and cooked in less than 15 minutes. Radishes are packed full of vitamins, iron and potassium so this is a really healthy, but warming option, ideal as a side dish or starter for a family meal or a meal with friends.

Ingredients
2 tbsp olive oil
150g radishes cut in half
1 large bulb fennel, sliced
200g asparagus, trimmed
4 tbsp extra virgin olive oil
1 tbsp apple cider vinegar
½ red onion, finely chopped
2 tbsp baby capers
Salt and pepper
Small bunch of dill, chopped

Method
1. Preheat a large griddle pan and lightly dress all the vegetables in olive oil.
2. While you are waiting for the griddle to warm up: Mix together in a small bowl the extra virgin olive oil and sherry vinegar, then add the onion and capers, season with salt and pepper and set aside.
3. Grill the vegetables on both sides in a single layer in the griddle pan, until the bar marks start to appear. This usually takes a couple of minutes. You may need to do this in a couple of batches if all the vegetables do not fit on the grill.
4. Once cooked, arrange on a serving dish, season with salt and pepper, drizzle over the dressing and scatter with the chopped dill. Serve at once.

Sweet Potato and Broccoli Salad
(Serves 4)
This vibrant salad is a delicious way to pack antioxidant rich anti-cancer nutrients into every bite. The sweet potato and chick peas help to bulk it up to make a really filling alkaline meal.

Ingredients
145g watercress, spinach and rocket
1 tbsp olive oil
350g sweet potato – peeled and cut into wedges
2 orange peppers, deseeded and cut into wedges
2 cloves garlic, unpeeled
150g long stem broccoli
400g can chick peas – drained
150g cherry tomatoes – halved
25g walnut pieces

For the dressing:
2 tbsp olive oil
1 tbsp tahini paste juice
1 lemon
Drop of Stevia liquid/1/4 tsp raw honey
salt and ground black pepper

Method
1. Preheat the oven to 200°C/180°C/Gas Mark 6.
2. Place the potatoes and peppers and unpeeled garlic cloves in a large roasting tin, add the oil and toss together. Roast for 20-25mins or until the potatoes are tender and golden.
3. Remove the garlic cloves then slip them from their papery skins and place the flesh in a small bowl. Use a spoon to crush the garlic flesh to a paste and mix in the olive oil, tahini, lemon juice and honey/Stevia. Season to taste.
4. Cut each stem of broccoli in half, then cook in boiling salted water for 3mins until just tender. Drain rinse in cold water and drain again.
5. Empty the salad leaves into a large bowl, add the broccoli, chick peas, tomatoes, potatoes, peppers and walnuts. Drizzle over the dressing and toss to mix.

Roasted Radishes with Garlic and Rosemary
(Serves 4 as a side)
A beautifully mellow and fragrant dish, ideal as a side dish to be served alongside roast poultry or game but equally at home next to fish. This dish is also a healthy low-GI and alkaline alternative to roast potatoes. Researchers in India’s Jawaharlal Nehru Technological University found that radishes induce apoptosis – meaning they kill cancer cells.

Ingredients
800g radishes, topped and tailed
6 cloves of garlic, sliced
Small bunch of rosemary, stalk removed
4 tbsp extra virgin olive oil
Salt and pepper

Method
1. Preheat your oven to 200oc.
2. Put all of the ingredients into a medium sized ovenproof dish, mix well and season with salt and pepper.
3. Place in the oven for 20 minutes or until slightly caramelised.
4. Serve at once.

-          Ajit Patel UK, Sanda Wellbeing and Sanda Wellness Group, Goldshield Group, WeMet