The Best Way To Have The Fittest Body Ever

You may not know it, but what goes into our stomach goes a long way in determining how we look. When you eat the right food with the right amount of nutrients, it puts the body in perfect condition and complements workout routines. On the other hand, working out but maintaining a wrong diet is like taking one step forward and two steps back. Eating a balanced diet and being physically active are two of the most important things you can do to become and remain healthy at any age.

A balanced diet means fueling your body up with the right amount of calories and nutrients. Plus, you need to have a life style that ensures:

[otw_shortcode_unordered_list items=”3″ style=”with-icon list-style-1″ item_1_name=”Reduced risk of chronic diseases such as diabetes, heart disease, high blood pressure, stroke, cancer and associated disabilities.” item_2_name=”Prevention of weight gain and/or promotion of weight loss.” item_3_name=”Improvement of overall well-being.”][/otw_shortcode_unordered_list]

Although your diet choices may depend on your fitness goals, eating well overall is essential to having a sound physical health, and without being too strict with yourself, you can make healthy food choices that will enhance your nutrition and physical fitness program. Here are some food choices to help enhance your physical fitness.


We have a feeling we won’t need to make much effort to convince you on this one, lol. A lot of people consume coffee several times every day. Coffee can enhance physical endurance and stamina, making a long run or ride feel easier. The longer you work out, the better it is for your body.


With essential elements like water, muscle-healing protein, refueling sugar, and bone-healthy calcium in every glass, milk is great for the human frame as it contains carbohydrates to give you energy and protein to repair tissues. Milk is a MUST for those who love to work out. Consuming a glass of milk just before you go to bed can result in a peaceful night’s sleep.



Sweet Potatoes

You can have sweet potatoes in many forms: baked, fried, mashed, boiled and more. They also contain disease-fighting beta-carotene, iron, fiber, and vitamin C. Sweet potatoes are a good addition to a carb-loading diet before a long race, as they keep muscle pulls and leg cramps away.


As well as being loaded with vitamin C, tomatoes contain a powerful antioxidant called lycopene, which can fight and eliminate cancer. Adding them to your weight-loss diet is a great idea since it cuts through fat like butter (ironic, LOL). The fruit has been linked with natural fat burning hormones in the body such as leptin, a type of protein that helps regulate metabolic rate and appetite.


Bananas are the perfect fitness food that is compact, unfussy, easy to chew, and packed with nutrients like potassium and mood-boosting serotonin. Bananas are slightly higher in energy than other fruits, but the calories come mainly from carbohydrates, which makes them brilliant for refueling before, during, or after a workout. They’re also packed with potassium, which may help with muscle cramps during exercise.


Cocoa is especially nutritious, being rich in magnesium, antioxidants, and amino acids. To get the full benefit, you need to get as close to the whole bean as possible. Cocoa nibs or powder are best – sprinkle on yogurt and fruits. The good thing is that the most common form in which cocoa is consumed is chocolate, so even when you indulge yourself in that chocolaty treat, there’s a healthy side to it.


Water is the primary element every living being needs to survive and humans are no different. It is also the primary liquid you’ll need to achieve peak physical fitness. There are many health benefits of drinking water. One of the best is to help your skin purify its impurities. You can not have a clean and healthy skin if you don’t drink ample amount of water. Water cleanses the body and eliminates the toxins. Drinking at least 2 liters per day gives the skin a bright, noticeable change in less than a week. It rids your skin of dryness and wrinkles.


Salmon is a good source of omega-3, a fatty acid that’s believed to keep your heart healthy. Salmon has proteins for the perfect post-exercise meal. Proteins rebuild and repair muscles, so it’s the nutrient to fill up on after a workout. Protein-packed salmon is a great choice, as well as eggs and lean meats.

You are what you eat, and your physical fitness and health depend largely on what goes into your body. That’s why you need to have a proper diet and know what to eat in order to get the body of your dreams.

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Why Turmeric Acid Is a Sure Way to Get Paparazzi Snapping Our Smiles

In the age of Instagram models and fashion bloggers, more people want to look their best whenever the camera lens shutter and flash. Getting the right pose and caption is as important as ever. However, no matter how well dressed for an occasion one may be, sometimes, the greatest asset in any photo is the smile.

Revealing a set of well-stacked pearly whites for audiences is a sure fire way to get hits and adoration. It’s the cherry on top of the cake in your clad ensemble. Truthfully, smiling is a form of art in itself. The models in fashion industries know it, magazine editors too.

The advent of smartphones has revolutionized modern telephony. Most of our gadgets come equipped with high pixel cameras. Thus, at any instant, a photo op moment can arise. The need to experience a rush of dopamine in our brains is the primary motivator why millions flock on social media platforms to share their pictures with the online community. The tingling sensation of compliments and praises turns into a craving that needs to be filled with each passing day.

Today, we analyze the essence of smiles and the cheapest, healthiest and most convenient ways to get the ever-essential pearly whites.

Brushing Our Teeth

Common sense dictates that regularly-brushed teeth are a must if we aim to keep our oral hygiene in place. The best time to brush teeth is usually about 30 minutes before or after eating food. Doing so ensures that our teeth remain healthy and clean enough. This is because when we brush before or after meals, we not only brush off the gunk from previous meals but also clear bacterial remnants.

Often times, once we brush right before meals, we tend to feel everything we consume immediately after to taste weird. This weird aftertaste is usually a result of the scrubbed off bacterial remnants.

Tip: After eating acidic foods and beverages like orange juice, it is advisable to wait at least 30 minutes before brushing the teeth. The reason behind this school of thought is that acids tend to weaken the enamel in teeth. Rushing to brush our teeth right after consuming acids can inflict further damage to our oral area.

The Power of Turmeric

Turmeric is a wonderful food additive. It blends so perfectly with foods like curries by bringing enhanced color and flavoring that makes them stand out. For eons, we have all come to associate turmeric with this sole function plus a couple of others. Incredibly, it turns out that turmeric is fantastic when used to whiten teeth as well!

Most of us buy commercial toothpaste looking to improve our dental hygiene. Some of us have toothaches, plaque, and yellow teeth and seek to achieve improved health and appearance of our teeth by making a purchase of expensive toothpastes.

Despite the condition of your teeth, using turmeric paste is always a good idea!

The truth however is that most toothpastes only serve us for short-term benefits. Some of them have come to be associated with causing damage to our dental health by contributing to several oral infections, brittle teeth, gum irritation, toothaches, yellowing of the teeth and receding gums.

Typically, when such incidences happen, the go-to option for most of us is increasing the use of toothpastes by brushing their much more often. Whilst this is done in good faith, at times, we further worsen our conditions.

Luckily, Mother Nature is always there for us in such situations. Today, it delivers a safe alternative in the form of turmeric. Truthfully, it seems like a far-fetched idea. Who would ever come to believe that the substance that makes mustard yellow is an essential ingredient in whitening teeth?

Homemade, teeth-whitening turmeric paste


All we need is one tablespoon of coconut oil, some peppermint oil and one tablespoon of turmeric powder. To make the perfect paste, we need to mix the ingredients properly. The next step would be to wet our toothbrushes and dip them in the mixture. From there, we should just brush as we would normally when using toothpaste. For effectiveness, experts recommend brushing our teeth with this paste on a daily basis until we attain our set objectives.

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Research paves the way for new anti-fibrotic therapy for glaucoma

Scientists at the University of Birmingham, UK, have shown that a novel low molecular weight dextran-sulphate, ILB could play a key role in treating open angle glaucoma (OAG), a neurodegenerative disease that affects over 70 million people worldwide and causes irreversible blindness.

OAG develops slowly over many years. Excessive matrix deposition (fibrosis) within the eye’s main fluid drainage site can lead to increased intraocular pressure (IOP), resulting in damage to the optic nerve.1

The research, reported in npj Regenerative Medicine, has shown that that ILB can normalise matrix deposition inside the eye and lower IOP in a pre-clinical model used to mimic these aspects of human glaucoma, paving the way for new anti-fibrotic therapies to be developed for the disease.

OAG is a complex disease and it has proved difficult to develop effective therapeutics to target the biochemical pathways involved. Existing therapies mainly work by reducing fluid production in the eye, not the underlying causes, and even the newer therapies have shown limited success in the clinic.2

The Birmingham scientists focussed on an inflammatory pathway that is common to several diseases, and involves Transforming Growth Factor β (TGFβ), a signalling molecule that communicates between cells and orchestrates both inflammation and fibrosis. TGFβ’s role in OAG is well known, with patients demonstrating higher levels in their aqueous humour and laboratory studies showing that artificially increasing TGFβ within the eye can lead to fibrosis3,4.

The scientists found that ILB has multimodal actions across many genes that resolve inflammatory and fibrotic cellular processes. When they progressed their work into a pre-clinical experimental model of glaucoma, they found that daily subcutaneous injections of ILB significantly (p<0.01) reduced extracellular matrix levels within the eye's main drainage site, normalised the eye's pressure and prevented degeneration of retinal neurons. The research was conducted by Dr. Lisa Hill, from the Institute of Clinical Sciences, and Dr. Hannah Botfield, from the Institute of Inflammation and Ageing. They commented: "We are truly excited by these results, which show a way forward for a glaucoma treatment that can reverse the fibrotic process that causes the disease."

Clinicians working in ophthalmology generally prefer local over systemically delivered therapeutics, as it is a safer route of administration that is more acceptable to patients.

Dr. Hill is leading a project to formulate a topical alternative that will avoid the need for injection. She is working closely on this with Mr Imran Masood, a consultant ophthalmic surgeon at Sandwell and West Birmingham NHS Trust and Professor Liam Grover, a biomaterials expert from the University’s Healthcare Technologies Institute, to assess the use of a novel shear thinning fluid gel for the resolution of glaucoma.

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Medical oddity ushers in discovery of unheard-of ‘immunity gene’ mutations—and a better way to screen them

An infant’s odd case of rare encephalitis not typically found in children led researchers to discover never before seen genetic mutations and a more accurate technique to examine the IRAK4 gene responsible for innate immunity.

The IRAK4 gene instructs the production of a protein that plays a key role in the early recognition and response to invading pathogens. Inherited mutations in this gene can cause an immune system disorder that leaves the body susceptible to recurrent infections of pus-forming pyogenic bacteria. Cases of IRAK4 deficiency are quite rare and only about 10 familial instances were identified so far in Japan.

A Hiroshima University-led research team detected two novel IRAK4 mutations, c.29_30delAT (p.Y10Cfs*9) and c.35G>C (p.R12P), in a 10-month-old boy with anti-N-methyl-d-aspartate receptor (anti-NMDAR) encephalitis and human herpesvirus 6 (HHV6) reactivation. The p.Y10Cfs*9 and p.R12P variations were inherited from his father and mother, respectively. The research team found the mutations by using whole exome sequencing (WES), a method used to exhaustively examine the DNA for genetic disorders.

Anti-NMDAR encephalitis, an inflammation of the brain, happens when the immune system attacks a vital brain receptor, causing psychiatric symptoms, involuntary movement, seizures, autonomic dysfunction, and central hypoventilation. It typically occurs in adult females suffering from ovarian tumor. Only a few cases of anti-NMDAR encephalitis have been so far reported in infants.

The researchers suspect that reactivation of HHV6 may have induced brain damage that triggered the production of anti-NMDAR antibodies.

“It is well known that anti-NMDAR encephalitis is triggered by HSV1 (herpes simplex virus) infection. The post-infectious autoimmune process that follows the HSV-induced brain damage is thought to be the cause of anti-NMDAR encephalitis,” the researchers said in their study published in the Journal of Clinical Immunology.

“The coexistence of anti-NMDAR encephalitis and HHV6 reactivation in this patient may reveal an unknown manifestation associated with IRAK4 deficiency,” they said.

More precise method to analyze IRAK4 mutations

Although the researchers have yet to find direct evidence demonstrating a relationship between IRAK4 deficiency and the development of anti-NMDAR encephalitis or HHV6 reactivation, they were able to establish that mutations p.Y10Cfs*9 and p.R12P are damaging.

The researchers developed a novel NF-κB reporter assay that can precisely evaluate whether an IRAK4 mutation is harmful. The reporter assay allows them to investigate the activation of transcription factor NF-κB which regulates the body’s inflammatory responses.

“Using this system, we confirmed that both novel mutations are deleterious. The current case revealed the possibility that genetics can contribute to characterizing infantile cases with anti-NMDAR encephalitis,” study author Satoshi Okada, a professor at HU’s Graduate School of Biomedical and Health Sciences, said.

They resolved potential issues of misevaluation in a previously developed NF-κB reporter assay by using CRISPR gene-editing technology to remove the IRAK4 naturally expressed in the HEK293 cell—commonly used in studying gene function as it is much easier to transfect than other cell lines.

“HEK293 cells have endogenous IRAK4 expression. Their endogenous IRAK4 prevents the precise evaluation of the activity of introduced WT or mutant IRAK4,” Okada explained.

To date, there are so far 24 known mutations identified in patients with IRAK4 deficiency.

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These Fruits and Veggies Could Last Months When Stored The Right Way

Any smart shopper would want their fresh produce to last as long as possible. If it doesn’t go bad fast, it means you can save more money because fresh fruits and vegetables can be pretty expensive. Having to throw away rotten ones and restock again can hurt your food budget and is also wasteful.

According to the Environmental Protection Agency, around 94% of food thrown away end up in landfills. This could be lessened just by knowing the right way to purchase, store, and prepare your fruits and vegetables so they will last for as long as possible. But you can also opt to stock up on these products that could last for longer than you would expect, as long as you store and use them correctly.


It’s ideal to store potatoes in 40 degrees Fahrenheit. These veggies don’t like light, so the perfect storage conditions for potatoes is in the basement or a cellar. Light can also make them turn green.

Storing potatoes in this condition keeps them from rotting for around 2 to 4 months. However, keep them away from apples and onions as both of these food items emit gases that could make potatoes ripen faster.


Although cabbage tastes best when it’s fresh, it can also last for up to 2 months if you plan to stock up on it. However, it should be placed inside the fridge and wrapped in plastic. Since cabbages can last longer than lettuce or other delicate leafy greens, it can be used as a stand-in as an ingredient of your salads. Most greens that are frequently used in salads wilt in a matter of days because of their high water content.

Cabbages can be alternatives to salad greens that wilt quickly.


According to the University of Maine, no other tree fruit could last longer than apples and pears. Under the right conditions, these could last up to 4 months. Apples could thrive in a storage temperature of around 32 degrees Fahrenheit, except for the Honeycrisp variant that should be stored at 36 degrees Fahrenheit because it tends to get a chilling injury.

Among your bunch of apples, consume the largest one first since these are usually the first ones to go bad. Store apples inside a plastic bag and stow it inside the fruit crisper drawer of your refrigerator to prolong it for weeks. Just make sure that you keep them away from veggies. Other vegetables ripen faster when exposed to ethylene gas, which apples emit.


Beets can be used in a variety of ways. You can slice them up for salads or snack on baked beet chips. It’s a good thing that these veggies can last between 2 to 4 months in your refrigerator if stored properly. If there are still greens attached to the beets, make sure to remove them. After that, place it in a perforated plastic bag and inside the vegetable crisper.


These kitchen staples can last the longest when stored at around 60 to 65 degrees Fahrenheit. These should be okay to store inside a dark kitchen cabinet.

A whole bulb could last for months stored inside a paper bag in the fridge. However, all your other food items might taste like garlic if you store them with already cut ones. Once you refrigerate the garlic bulb, you should keep it inside until you are about to use it. Days after it has been taken out from the cold and into room temperature, it will start sprouting.

You should only store unopened bulbs inside the fridge and not sliced ones if you don’t want other food items to acquire a garlicky taste.


Carrots give off plenty of moisture, so you have to keep them dry if you intend to use it much later. This is because the moisture makes the carrots rot quicker. If they came in a plastic bag when you bought them from the grocery store, just put in a paper towel inside so it can absorb any moisture from the carrots. Once the paper towel gets saturated, replace it with a new one so you can keep your carrots fresh for up to a few months.


Onions can last up to a year as long as these are stored in a dry area with a temperature between 30 to 50 degrees Fahrenheit. If you don’t have the proper storage place, just keep it in mesh bags, like the ones used to pack onions sold by the grocery stores. If you store them inside a dark cabinet, they can last to a month or even longer.

Winter Radish

The white-colored daikon variety you see in your local grocery store is more pungent than the red ones you use for spring salads. So, if you’re looking for a healthy supply of fresh produce, don’t store too many of these. Storage for winter radishes is similar to that of carrots. After you remove the greens, place the radishes inside a plastic bag with a paper towel to absorb moisture. That way, these could last for about a month.

You can use shredded or thinly shaved winter radish for your slaw or salad.

Winter Squash

Varieties of winter squash, including pumpkins and butternut squash, can last around 2 to 6 months if stored inside a dark cabinet. Just make sure that you arrange them in a single layer so that air can circulate better. Stocking up on these versatile vegetables is a smart choice since these are packed with nutrients and can be used in a number of recipes.

Frozen Vegetables

Aside from your fresh produce, also hit the frozen foods aisle and stock up on a couple of packs of frozen vegetables. It may be healthier than fresh asparagus, spinach, peas, and other veggies with a short shelf life as these were frozen just hours after being harvested. Plus, you don’t have to worry too much about expiration as long as you keep it inside your freezer.

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