We are excited about our newsletter. The articles are designed to help you and your family have a healthy lifestyle.

March is here and Spring is in the air. With Spring right around the corner, we felt that a discussion on fruits in a diet would be appropriate. The Feature article is the This month we are discussing Importance of Fruits in Diet. Also with Spring come outdoor activities such as backpacking, canoeing and other activities, so we thought that the article Top 7 Tips To Strengthen Your Back Support Muscles would be interesting to some of the more active of our subscripers.

We have also included a great recipe for Quick Soy Chili. A healthy alternative to the beef classic.

Fruits, fresh or dried have been natural staple diet of human being since ancient times. Replete with minerals, vitamins, enzymes, they are easily digestible. Fruits are not only good source as food, they are serve as medicine and treat ailments.

Fruits, eaten raw or consumed as fresh juice are an excellent way to retain and balance moisture level in a body. The low level of sodium in fruits plays an important role for people who avail of salt free diet. So pregnant ladies eat 2-3 helpings of fresh fruits in a day.

Dry fruits like apricots, raisins and dates are a storehouse of calcium, iron, essential for strengthening of bones and good blood respectively. Custard apple too is an excellent calcium source. If you are unwell, consume fruits in the form of fresh juice only. One or two fruit a day cleans the digestive tract and aids easy bowel action.

Guavas, custard apples, lemons and oranges are effective sources of vitamin C. When eaten fresh and raw, they provide all vitamins. Papaya is an excellent source of Vitamin C and carotene, which converts to Vitamin A in the body.

Consume fruit in raw and ripe form. Avoid cooking as there is loss of nutrient salts and carbohydrates. It is ideal to eat one kind of fruit at a time. Many prefer to take fruits in breakfast with milk. It is advisable to avoid a combination of fruits and vegetable. In case you need to combine fruits with vegetables, opt for larger portions of fruits.

Fruits like apple, lemon, orange and pomegranate aid in proper functioning of the heart. Nutrients in apple, date and mangoes sharpens memory, prevents exhaustion, hysteria, insomnia and mental tension.

All forms of berries are rich in iron, phosphorus and sodium that are beneficial for blood building and nerve strengthening. Lemons are good for liver ailments, indigestion and rheumatism. Watermelons are good kidney cleansers. Pineapple, pomegranates help in soothing inflammation of nose, throat, hay fever and other chronic or bronchial ailments. Grapefruit juice is an effective aid for common cold. Fresh and ripe fruits like grapes, apples, bananas and figs are good for all brain deficiencies. Even the kernel of walnut is a helpful remedy for weakness of the brain.

Eating liberal amount of fruits daily ensures a healthy energetic life and active life lifetime.

Source: http://www.articlecircle.com
About the Author

Kevin Pederson manages websites on nutrition, diet and health such as http://www.diethealthclub.com,Nutritious Diet ensures well being, helps to maintain a healthy Body Mass Index (BMI), reduces the risk of several debilitating diseases like cancer,diabetes, stroke,etc.

1. Deadbug

Lie fat on your back, bend your knees, and keep your feet flat on the floor. Find the neutral position by flattening your lower back against the floor, then arching it up toward the ceiling and finding the point halfway between. Place your fingers at your sides on the bony area of your pelvis just below your waist. Now tighten your stomach muscles as if you were about to get punched. Lift one foot a couple of inches off the ground while keeping your stomach tight and keeping your back in the neutral position. Then put your foot down and lift the other foot. Keep your hands on your pelvis to make sure that you are tilting your pelvis as you lift your feet. Alternate the feet for 20 repetitions while keeping your pelvis stable. As this gets easier, you can increase the difficulty by lifting your arms as well as legs off the floor.

2. Bridging

Lie flat on your back, bend your knees, and keep your feet flat on the floor. Find the neutral position as illustrated above. After which, lift your hips off the ground, maintaining a neutral position in the lower back and keeping the spinal straight and your weight on your upper back. Life your hips up until you begin to find it difficult to maintain the neutral position. Keep your arms at your side, palms down on the floor to provide stability so your hips do not tilt side to side. Lower to the floor and lift up 20 times. To increase the difficulty of this exercise, do alternate arm and leg lifts while bridging. You can eventually add cuff weights to your ankles.

3. Partial Sit-ups

Lie flat on your back, bend your knees, and keep your feet flat on the floor. Find the neutral position by following the above technique. You can roll up a towel and put it under the small of your back to help you maintain the neutral position. Stretch out your arms and place the palms of your hands on the top of your thighs. Curl up your torso until your fingers touch the top of your knees. Hold this position for a moment, then curl back down. Keep the lower back on the floor the entire time the upper back moves. Now follow the same procedure by stretching both arms straight toward the left knee, then both arms toward the right knee. Repeat 10 times in each direction.

4. Alternate Arm And Leg Lifts

Lie on your stomach and find the neutral position. You can put a folded towel under your stomach to help maintain your alignment. Tighten your abdominal muscles and lift a straight left arm and right leg a few inches off the floor. Make sure that your back does not arch. Raise your arms and legs only as high as you are able to while maintaining the neutral position. Repeat with the opposite arm and leg. Do 20 repetitions.

5. Quadruped Arm And Leg Lifts

Get on your hands and knees. Arch your back up toward the ceiling. Let it sag down so that it dips toward the floor, and then come back up halfway. This is your neutral position. Tighten your abdominal muscles. Raise your straight left arm and right leg while maintaining your spine in the neutral position. Hold this position for a moment and then put your arm and leg down. Repeat with the opposite arm and leg. Do 10 to 20 repetitions.

6. Functional Squats

Stand upright and place your feet shoulder width apart. Find your neutral position and squat down while maintaining it. Your buttocks will move backward, your chest will move forward, and your center of gravity will drop straight down. Your weight should be balanced in the middle of your feet, not on the balls or heels. To avoid knee pain, do not bend your knees more than 90 degrees. Do 10 to 20 repetitions.

7. Leg Lowering

Lie on your back and bend your knees while keeping your feet flat on the floor. Use your abdominal muscles to keep your back in the neutral position, and slowly extend one leg at a time. Then slowly lower that led to the floor while keeping your abdominal muscles tight. Keep the other leg bent, and make sure that your back does not arch. Do 10 to 20 repetitions.

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Protein: 22 grams
Fat: 2 grams
Carbohydrates: 22 grams