Thursday, 31 October 2013

What is Oat Bran and its Health Benefits

If you’ve ever looked at the Dukan Diet, you will know that Oat Bran comes highly recommended, but you may be wondering what exactly is Oat Bran and how does it benefit your health.

Oat Bran and its health benefits, helps to lower cholesterol and slows down absorption of sugars and fats
What Oat Bran Is 
Firstly, many people confuse bran with the husk of the oat, which is wrong.  The husk of the oat is removed during the cleaning process, leaving what’s called the groat and it is the outer layer of the groat where the bran resides.  This outer layer of the groat is separated to produce the Oat Bran.

Friday, 25 October 2013

The New Atkins Diet and How it Works

The New Atkins Diet is based on the original Atkins Diet principles of eating a diet rich in proteins and fibre foods, but now updated to include a wider variety of foods.  The Atkins Diet works on the principle that foods rich in protein and fibre take longer to digest and will therefore leave you feeling fuller for longer.

What’s New?

The list of foods a dieter can eat while on the New Atkins Diet has increased, making the diet easier to follow and giving a more balanced and more enjoyable way of eating.

The New Atkins Diet involves banishing carbohydrates from your diet for the first 2 weeks and then gradually re-introducing them back into your diet until you find the correct balance for you. Allowing carbohydrates back into your diet in a low-carb way will help dieters to satisfy those carb cravings!

>>Click here to buy the book "The New Atkins for a New You" with a big 22% discount* online<<

Lose Weight Without Counting Calories with the Dukan Diet

It’s great to know that there are diets out there that help you to lose weight without the tediousness of having to count calories.  The Dukan Diet is effectively one of those diets where you don’t have to worry about counting calories.  Pierre Dukan, a French doctor, came up with the idea behind the Dukan Diet many years ago whilst treating patients for obesity.  He designed a diet that would help patients not just to lose weight in the first place, but one that would help prevent the patients from regaining the weight that they did lose.

The Dukan Diet is effectively a protein-rich low-fat diet, based on a list of over 100 allowed foods, and spread out over 4 specific phases.  None of the phases involve calorie counting!  The 4 phases are as follows:

  • Attack
  • Cruise
  • Consolidation
  • Stabilization

>>Click here to buy the book The Dukan Diet by Pierre Dukan with a big 24% discount* online<<

Thursday, 24 October 2013

Formula for How to Work Out Your BMI Body Mass Index

BMI stands for Body Mass Index and is used to work out whether a person is at their ideal weight or whether they are or over- or under-weight.  The Body Mass Index is used for adult men and women.  To determine a person's BMI, their weight and height are looked at in order to do the calculation.

The basic formula for how to work out your BMI (Body Mass Index) is:

Your weight (in pounds) divided by the square of your height (in inches), multiplied by 703.

Healing the Chakras with Crystal Therapy

Healing the Chakras with Crystal Therapy. The colours of crystals used for the 7 main Chakras or energy centers of the bodyThere are 7 main Chakras or energy centers of the body.  Each Chakra or energy center is related to a colour and using a corresponding crystal colour placed on each Chakra will help to balance and heal the Chakras to bring your entire body back into balance by stimulating your body’s own healing process.  Each Chakra helps particular parts of the physical body as well as helping on mental, emotional and spiritual levels too.  It is believed that when these Chakras or energy centers become blocked, then our bodies cannot function properly.  The body, mind and spirit, are treated as a whole when healing the Chakras with Crystal Therapy.

Wednesday, 23 October 2013

The Wonder of Crystals for Healing

The healing energy of crystal therapy for mind body and soulUsing crystals is such a wonderful way to help heal your body, mind and soul.

Crystals come in all different shapes, sizes and colours.  The healing power in the wealth of these beautiful crystals is truly amazing.

How Vitamins can Help with Menopausal Relief


B-Complex vitamins are particularly beneficial to the nervous system and as such help to relieve the stress and anxiety that many women suffer during the menopause. Because B Vitamins are water-soluble, they are not stored by the body and you therefore need a regular in-take of them.

Besides aiding with menopausal relief, B Vitamins are also good for: aiding the digestion, guarding against anaemia, maintaining healthy skin, aiding memory and concentration, helping to regulate blood pressure and cholesterol, and helping to increase energy. Vitamin B6 also works as a natural diuretic.

Tuesday, 22 October 2013

Natural Ways to Help Fight Off the Common Cold and Flu

It’s that time of year again where colds and flu start to do the rounds and it seems that no matter how much we try to avoid them, sooner or later we can’t seem to escape catching a bout of cold or flu.  Colds and flu are caused by viral infections and are highly contagious.  These viruses are easily spread by coughing or sneezing.  It is advisable to wash your hands after coughing or sneezing to help avoid spreading the virus, as the virus can survive for several hours on things that you touch such as doorknobs, telephones, keyboards etc.

Although there is still no cure for the common cold, there are plenty of things you can do to help combat its effects and fight it off sooner rather than later.

Wednesday, 16 October 2013

The Concept of Alternative Therapies Explained

Alternative therapies are also known as Complementary Therapies, as they all complement each other as well as complementing conventional and modern medicine.  Many practices considered “alternative” are in fact age-old therapies based on traditional folk medicine that have existed in different cultures and countries for generations.

Alternative therapies are based on an holistic approach which treats the well-being of the whole person, not just their physical symptoms, but also their mental, emotional, energetic and spiritual levels too, with the object of inducing a state of complete balance and harmony.  It is a much more gentle approach, without the side-effects that some modern medicines can bring.

Glossary of Over 30 of the Most Popular Alternative Therapies Explained


Placing needles at specific points along the body to help release blockages along energy/meridian lines.

Thumb/finger pressure at specific points along the body to help release blockages along energy/meridian lines.

Alexander technique
Posture techniques.

Essential oils used for massage, inhalation, compresses, baths.

Relaxation therapy based on mental exercises / near-hypnosis state.

Tuesday, 15 October 2013

Benefits of B Complex Vitamins

The B-Complex Vitamins comprise of all the B Vitamins combined together.  The idea behind combining all the B Vitamins is because they work in synergy together and are therefore more effective when taken together, rather than singularly.

B-Complex Vitamins are mostly water soluble, which means that the body takes and uses what it needs as you ingest them and excretes the excess.  You therefore need to be in-taking B Vitamins regularly as the body does not store B Vitamins like it does with some other vitamins.

>>Click here to buy Nature Made Super B Complex Vitamins with a nice 5% discount* online<<

B-Complex Vitamins are considered to aid the body in the following ways:

3 Step Guide to Physiotherapy Treatment, What it is and What to Expect

Physiotherapy is a therapy that takes a holistic approach to the patient who may be ill, injured or disabled.  Physiotherapy helps people to recover their movement and often involves the patient directly, helping themselves through exercises specifically given to their needs.

Besides directed movements and exercises, patients may be given hands-on manual therapy/massage to help relieve muscle pain and/or stiffness and to help encourage blood flow in the affected area.  Other techniques may also be used to help ease pain and stiffness, such as acupuncture or heat/cold therapies.  Occasionally, water physiotherapy may be advised.

Functions of Nutrients and Vitamins and How they Help the Body

What are Nutrients?

Nutrients are substances found in food that are used by the body to promote normal cell growth, to maintain proper organ functioning, to repair worn out parts of the body, and to provide energy.

There are 6 main categories of nutrients:

  • Carbohydrates
  • Lipids (fats)
  • Proteins
  • Vitamins
  • Minerals
  • Water

Carbohydrates, lipids and proteins are collectively known as “major nutrients”, as they make up the bulk of what we eat.

Effects of Poor Diet and Nutrition and How to Create a New Body

The Effects of Poor Nutrition

Our bodies are dependent on the nutrition and energy that we absorb from foods.  Therefore it is important that we take in high quality nutrition in order for our bodies to function correctly.

Food and drink depleted of essential vitamins and minerals will inflict undue stress on the body, sooner or later bringing about various break-downs in the body, resulting in ill-health and diseases.  Reactions vary from person to person, depending on an individual’s particular weaknesses. 

A body sustained on junk food will not receive the necessary vitamins and minerals it needs to function efficiently.  As a result, the brain sends out messages for more nourishment.  Unfortunately, this craving is often dealt with by the consumption of caffeine, alcohol and sugary drinks, which is a downward spiral – a short sharp burst of energy is provided but is short-lived, resulting in more craving.  This process cannot be maintained for very long before the body starts to suffer.

Monday, 14 October 2013

About Health and Fitness Den

All things Health & Fitness, including: diet and exercise, home gym equipment, food and calories, vitamins and herbs, alternative therapies.

I've always had an interest in health and fitness, both traditional and alternative.  For me, they go hand in hand.  Combining traditional vitamins, food, and exercise, with herbs and alternative therapies gives you the best of both worlds for optimum health.

Share in my thoughts, discussions, and reviews of all things health and fitness, including:

Saturday, 12 October 2013

Schwinn AD2 versus Schwinn AD6 Airdyne Exercise Bike, Comparison Review

Comparing the Schwinn AD6 Airdyne Exercise Bike with the Schwinn AD2
>>Click here to buy 
Schwinn AD6 Airdyne Bike 
with a big 37% discount* online<<
Schwinn AD2 Airdyne Bike, features compared with AD6
>>Click here to buy 
Schwinn AD2 Airdyne Bike 
at a LOW PRICE online<<

The Schwinn Airdyne AD2 and AD6 exercise bikes offer a unique full-body low-impact cardiovascular workout, synchronizing arm and leg motion, with moving handlebars and foot pedals.

Both the Schwinn AD2 and AD6 Airdyne Bikes are well-built and effectively offer unlimited resistance levels with their unique air/wind resistance system, which works on the premise that the faster you pedal the harder the resistance will be.

But how do you decide which Schwinn Airdyne bike is right for you?

The Schwinn AD6 is the higher-end Airdyne bike over the Schwinn AD2, with additional features/upgrades, including a more durable dual-stage Super Torque belt drive compared to the AD2's single-stage belt drive.

Schwinn AD6's LCD display, image
Schwinn AD6's LCD display
Both the Schwinn AD2 and AD6 Airdyne Bikes come with an easy-to-read LCD display which shows motivating workout stats such as time, distance, speed, calories burned.  The Schwinn AD6 is also telemetry enabled for your own heart-rate monitor - the AD2 doesn't have this feature.

The fan wheel on both these air bikes is fitted with a shroud for safety.  Both bikes have front and rear stabilizers for sturdy stability and front-mounted transportation wheels for easy portability.

The Schwinn AD2 and AD6 Airdyne Exercise Bikes are suitable for users of all fitness levels, allowing you to work at your own pace.  The seat on both bikes are height adjustable to fit different users.  There is a slight different in the user weight capacity for each bike, with the Schwinn AD2 allowing for a user weight capacity of up to 250 lbs, while the Schwinn AD6 allows for up to 300 lbs.

Overall, the Schwinn AD6 Airdyne Bike is built with better quality components, which is reflected in the longer warranty given by the manufacturer.  (See below for full features and specifications compared).

>>Click here to buy the Schwinn AD2 Airdyne Exercise Bike at a LOW PRICE online<<

>>Click here to buy the Schwinn AD6 Airdyne Exercise Bike with a big 37% discount* online<<

UPDATE 2017 - New Schwinn Airdyne AD Pro Exercise Bike (commercial quality, suitable for HIIT training) now available:

>>Click here for more info or to buy the Schwinn Airdyne AD Pro Exercise Bike, with a big 31% discount* online<<

Useful tip:  A 30 minute workout on an exercise bike will burn approx. between 207 and 345 calories for women, and between 252 and 420 calories for men, depending on the intensity of the workout.

Let's take a closer look at the features and differences compared between the Schwinn AD2 Airdyne and the Schwinn AD6 Airdyne Exercise Bikes to help you decide which is the right bike for you:

Thursday, 10 October 2013

Counting How Many Calories Does Exercise Burn?

Here’s a list of exercises and how many calories they burn, depending on the amount of time spent performing them. Being physically active doesn’t necessarily mean having to sweat it out at the gym – you’ll be surprised how many calories you can burn performing everyday activities such as housework or gardening.  Besides the obvious benefits of exercising to burn calories (losing weight and improving the way you look), being physically more active also helps to boost your mood and helps to relieve stress.  Couple exercising with healthy eating, and you will not only help to control your weight, but you will help to reduce your risk of getting a variety of diseases such as diabetes and heart disease.

Tuesday, 8 October 2013

Counting How Many Calories are in Everyday Foods

Here’s a list of everyday foods and the amount of calories they contain.  Calories are given in kcal (kilocalories).  Sizes/proportions and calorie amounts may vary according to different producers/manufacturers.  This list acts as a guide only, and once you get to know the average calories in some of the most common foods, you will be able to quickly work out the amount of calories in all your meals.


Monday, 7 October 2013

Understanding Calorie Counting

Knowing how many calories are in your everyday food can help you to maintain a healthy weight.  On average, men need around 2,500 calories (kcal) and women need around 2,000 (kcal) daily.  These figures can vary, depending on a person’s age, height and physical activity.

Calories = energy

Calories are a measure of the amount of energy that is in your food, so when you eat or drink, you are putting energy into your body.  Everybody needs a certain amount of energy (or calories) to maintain normal bodily functions and to perform everyday activities.

Wednesday, 2 October 2013

Workout with Low-Impact Exercises to Get Fit and Burn Calories

Low-impact exercises can prove to be a very effective way of getting fit and burning calories, without the risk of injury that comes with the more higher-impact workouts.  Low-impact exercises are much easier on the joints and are therefore less likely to cause impact-type injuries more common with high-impact workouts (such as sprains and tears to joints and cartilage).

Low-impact exercising can help to improve your overall health, lower the risk of heart disease, tone up the body, and burn calories.