Top 5 Best Benefits of Dates

               Dates Nutrition Facts
They are a very rich source of vitamins and minerals and are very beneficial for the body. Read more to know in detail about the nutritional value of dates.

*calories: 20.
*total fat: 0.03 grams (g)
*total carbohydrates: 5.33 g.
*dietary fiber: 0.6 g.
*sugar: 4.5 g.
*protein: 0.17 g.
*vitamin B-6: 0.012 milligrams (mg)
*iron: 0.07 mg.

Dates are especially rich in vitamins B6, A, and K. These help in bone development and improve eye health. The fiber in dates improves intestinal health and naturally reduces cholesterol. It also prevents dangerous ailments like stomach and colon cancers. Other minerals like calcium, iron, potassium, protein, manganese, magnesium, phosphorus, copper, and sulfur aid in the overall body functioning. They improve the metabolism and immunity as well. Folate is good for pregnancy. Thiamin (nervous system), niacin (cholesterol levels), and riboflavin (energy production) are the other vitamins the fruit is rich in.

So, that was about the dates nutritional value, now let’s take a deep insight into dates fruit benefits.

                            Health Benefits Of Dates
The many health benefits of eating dates include constipation relief, regulating cholesterol levels ,intestinal disorders, heart problems, anemia and sexual dysfunctions.

1. Dates For Constipation:
As per a study, the date pulp extract stimulates the gastrointestinal transit activity and can aid in treating constipation (1). The pulp of the fruit achieves this by correcting the mineral content deregulation that occurs during constipation. The fibers in dates were also found to prevent cancers of the digestive system.

According to the University of Rochester Medical Center, inadequate intake of fiber could cause constipation (2). Dates, being good sources of fiber, can solve this problem. Eating a minimum of 20 to 35 grams of fiber every day makes your stools soft and prevents the condition. And more importantly, limit your consumption of foods that contain no fiber at all.

2.Improve Heart Health:
Just a handful of dates a day was found to improve heart health (3). The antioxidants in dates prevent atherosclerosis, which is basically the arteries getting hard and clogged with plaque. These antioxidants stimulate cholesterol removal from the artery cells.

Dates also contain isoflavones (the second highest of any fruit) that are known to reduce the risk of cardiovascular disease (4).

We already saw dates contain fiber. As per one UK study, regular intake of dates has been linked to a lower risk of coronary heart disease (5). Fiber also helps in weight management, which can also lead to heart disease (6).

3. Help Regulate Cholesterol:
One of the effective dates benefits. According to one Israeli study, intake of dates, even by healthy individuals, can have beneficial effects on cholesterol levels and oxidative stress (7).

Dates contain no cholesterol. They are also rich in iron and have more fiber than bananas.

4. Improve Bone Health:
Dates are rich sources of copper, magnesium, selenium, and manganese – all of which are important to keep your bones healthy and prevent bone-related conditions like osteoporosis.

Dates are also rich in vitamin K, which is a blood coagulant and helps metabolize your bones (8).

As per a report by the North Dakota State University, dates also contain boron that is healthy for the bones (9).

5. Regulates Blood Pressure:
Dates are rich in potassium, and the mineral helps lower blood pressure levels (10). One medjool date contains about 167 mg of potassium, which is relatively high compared to other fruits. Not taking adequate potassium can also lead to kidney stones.

One report by the Harvard Medical School discourages the use of drugs for blood pressure. Though certain drugs work well, they might not solve the exact problem. And they also have side effects (11).

Fiber also stabilizes blood sugar levels. It also counterbalances the effects of sodium in your diet – and this lowers blood pressure. The magnesium in the fruit relaxes the muscles in your heart and blood vessels, consequently reducing blood pressure.

Top 5 Yoga Workouts for Beginners

The best way to get the most out of yoga is to choose a workout that matches your ability and flexibility. These top 5 yoga workouts for beginners are a great place to start.

When you find the right fit, you’ll fall in love with this gentle but powerful form of exercise—and all of its health benefits.

Let’s start with what yoga isn’t. Yoga isn’t about working out until you’re exhausted or pushing yourself to the point where it begins to hurt.

Rather, yoga is about improving your flexibility and balance. And along the way, you’ll reduce stress and boost your fitness level and strength, explains Mayo Clinic.

The key with yoga is starting slow and listening to your body. It takes time to get your muscles used to the moves that will improve your range of motion.

The best workouts for beginners include poses that will gently stretch your muscles and reduce tightness.

Even though they may look easy, these moves pack a wallop when it comes to improving your functional fitness, according to a study by the University at Illinois at Urbana-Champaign.

                 Top 5 Yoga Workouts for Beginners.

1.Mountain Pose Yoga Workout:

 The mountain pose is one of the foundational asanas in yoga. An asana is a Sanskrit term for posture.

You’ll see it as a warm-up pose and part of a Sun Salutation Series or Surya Namaskara in Sanskrit. It is a sequence of 12 poses or asanas that is traditionally done in the morning, facing the rising sun, explains author, Krishan Kumar Suman, in the 2006 book, Yoga for Health and Relaxation.

This pose is deceptively easy. You begin by standing tall with a straight spine.  Your big toes should touch. But if you find it difficult, you can keep your feet apart slightly.

Keep your arms at your side with your palms facing outward. Hold the pose for at least 30 seconds, working your way up to a full minute.

The mountain pose will improve your posture and balance while strengthening the muscles in your lower body.


2.Forward Fold Pose Yoga Workout:

 The forward fold pose builds on the foundation of the mountain pose to take your practice to the next level. It is also an easy asana.

The forward fold pose builds on the foundation of the mountain pose to take your practice to the next level. It is also an easy asana.

That is the hallmark of yoga. It’s safe while providing an excellent workout without the emphasis on strength building and cardio like other types of exercise.

To do the forward fold pose, begin in mountain pose with your hands on your hips. Then, bend forward from your hips, not your waist as you exhale.

Place your hands where it feels comfortable, by your feet or keep your arms folded. If you’re really flexible, you can grasp your ankles.

If you find the pose difficult, you can bend your knees slightly, taking care to keep them soft rather than locked. As with the mountain pose, begin with 30 seconds and work toward holding the position for a full minute.

Of course, you should avoid doing this pose if you have back problems, explains  Yoga Basics. You’ll find this asana very calming and a good way to relax.

It will strengthen your lower body and loosen tight muscles in your legs.


If you’re looking for that something to shake up your at-home workouts, you’ll love our new Yoga Poses for Beginners Workout Poster! It also comes with a FREE yoga strap to help you work on balance and flexibility.

This is a GREAT option for beginners because it allows you to work on all kinds of different poses at your own pace and the free yoga strap can help you modify poses as you practice.

You also don’t have to look down at a screen or small photos to see what you are doing. You can hang it up in your workout room, home office, garage, or wherever it is that you love to practice!

Our Yoga Poses for Beginners Poster also has the poses organized by muscle groups so that you can work on different parts of the body on different days. The actual muscles being exercised are also highlighted on the images, and you can see exactly how to use the yoga strap on certain poses.

This poster is also front-laminated, so you don’t have to worry about tearing it, getting it dirty, etc. It’s made to last!


3.Downward Dog Pose Yoga Workout:

 The downward dog pose or downward-facing dog is the quintessential yoga pose. Even people who don’t follow a regular practice will likely recognize it.

Like the other asanas we’ve considered, it is also a part of a traditional Sun Salutation Series. Begin by kneeling on all fours on your mat.

Your knees should rest directly below your hips. Place your hands with your fingers spread slightly forward of your shoulders.

Then, inhale and exhale as you lift your knees from the yoga mat. Keep them bent as you raise your buttocks upward.

Slowly straighten your knees, keeping them soft. Make sure your head stays between your outstretched arms as you tighten them.

Keep your shoulders wide. Stay in this position for at least one minute, working your way up to two or three minutes.

The challenge with this pose is getting your heels to the floor. Beginners may stay on the balls of their feet.

You can keep your knees bent during the move until you can build on your flexibility to get them flat on the mat. This pose is excellent simply because it works so many muscle groups.

It will challenge your upper and lower body as well as help you with balance and flexibility. Modifications with poses allow you to stay within your ability, explains Dr. Rachel Rohde, a spokeswoman for the American Academy of Orthopaedic Surgeons.

4.Plank Pose Yoga Workout:

You may be surprised to learn that plank pose is better for your core muscles than doing crunches. It’s also a safer move that is less jarring for your back.

It’s an excellent asana to use with downward dog pose. For our purposes, we’ll begin there and move into plank pose.

Inhale as you lower your buttocks to put your torso in a flat position. Your arms should rest directly above your hands.

Keep your head straight as you look down toward your mat. Start by aiming to hold the pose for 30 seconds, working your way up to a minute or longer.

Plank pose like other basic yoga moves is excellent for the beginner, according to Mayo Clinic. While these moves look easy, they show that the power and benefits of them come from holding them for several moments.

Plank pose will tone your entire abdomen as well as strengthen your arms and spine.

5.Low Lunge Pose Yoga Workout: 

The low lunge pose is a great move for runners and hikers because it stretches the groin and thigh muscles. These muscles often get tight after strenuous workouts.

Like the other poses, it is also a part of the Sun Salutation Series. You can do this pose from downward dog or as a transition from plank pose.

You’ll find many yoga moves go smoothly from one to the next which adds a rhythm to your workouts. Along with using your breath to guide your movements, you can easily build a practice to suit your needs.

We’ll begin in downward dog pose. Our transition into this pose will demonstrate how a sequence works.

As you exhale, bring your right foot between your hands, keeping your gaze on the mat. Keep your right knee straight over your heel and avoid letting it go past this position.

Lower your left knee to the mat, sliding it back. You’ll feel the stretch in the front of your left leg.

Hold the pose for a minute or as long as it is comfortable for you. To work the other side, return to downward dog pose.

These moves include some of the basic poses that provide the foundation for more challenging yoga asanas. As with most yoga positions, modifications can make each asana accessible to the beginner so that you can fully experience the pose.

When you master them, you’re well on your way to building a fulfilling practice.

If you’d like a full yoga workout program designed to get you flexible and even lose some weight, make sure to check out our Yoga Fat Loss Bible for Beginners.




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7 Day Workout Plan at Home For Beginner

         7 Day Workout Plan At Home For Beginners
Our quick 7 day workout plan at home for beginners will have you feeling stronger in just one week! No excuse to to achieve your goal of creating a tight, toned, sculpted body!

How To Do Push Ups:
1) Place your hands flat on a mat with arms straight, abs tight, holding your body in a plank position
2) You may keep your legs straight or knees on the mat for a beginners variation

3) Lower your body to the floor with your chest an inch or two away from the floor
4) Now push your torso back up until your arms lock

5) Repeat until you perform the required exercises for the day

How To Do Squats:
1) Stand straight with your feet hip width apart and your arms down by your side

2) While looking straight ahead squat down keeping your knees in line with your feet

3) As you lower into a squat start to raise your arms out in front of you for balance

4) Keep a neutral spine at all times while tightening your glutes and core

5) Squat until your hip joint is lower than your knees and never let your knees go over your toes
6) Pause then lift back up and squeeze your glutes as you move back to the starting position

How To Do Lunges :
1) Keep your upper body straight, with your shoulders back and chin up and look in front of you not down.
2) Tighten your abs.

3) Step forward with your left leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and your other knee should not touch the floor.
4) Return to the starting position then step forward with your right leg and repeat the above steps.

How To Do Crunches:
1) Lie flat on your back with your knees bent and feet flat on the floor, hip width apart

2) Place your hands at the back of your head, do not lock your fingers or pull your head up

3) Place your elbows to the side and push the small of your back into the floor to engage your abs

4) Tilt your chin slightly, leaving a few inches space between chin and chest

5) Begin to roll your shoulders off the floor and gently pull in your abs

6) Lift your shoulders about 4 inches and your lower back should always remain on the floor

7) Hold for a moment at the top then slowly lower back down

How To Do Planks:
1) Plant your hands directly under your shoulders like you’re about to do a push-up

2) Keep your hands slightly wider than shoulder width apart

3) Bend your elbows and rest your weight on your forearms and not on your hands.

4) Stabilize your core and glutes while keeping your body in a straight line from shoulders to ankles

5) With toes pressed into the floor hold this position for the prescribed time

How To Do Jumping Jacks:
1) Begin stretching the muscles of your legs and arms.

2) Stand with your feet together then place your hands down by your side.

3) Slightly bend your knees, jump up and raise your arms above your head.

4) Reverse motion by jumping back to the starting position.

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