A HEALTHY EATING SCHEDULE BOOSTS WEIGHT LOSS
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One of the major problems that are faced by weight watchers is to stick to a healthy eating plan and stay within their calorie target limits. Sometimes they tend to go beyond the total calorie limit and sometimes the intake is very less, both of these actions lead to unnecessarily delay in the weight loss process. The main aim of the healthy eating plan is to put forward the daily food intake items with optimal number of calories, which will ultimately, contribute in boosting the weight loss process.The total calorie consumption in a day should be divided effectively so that you remain satisfied and have enough to eat thorough out the day. If you eat too many calories in the early part of the day, you’ll be hungry for the rest of the day. Also, if you save all your calories for the later part of the day, you may anyway sabotage your weight loss program. The main benefits of adopting a healthy eating plan is that it keeps surprises at bay. You have a pre-defined plan about what to eat at what time, which makes sticking to healthy eating patterns easy and simplified.The main elements that you need to think about while making a healthy eating plan are:a) How many calories?The main element of creating a healthy plan is the number of calories you need to consume in a day. While creating a healthy schedule make, sure you space out the calories intake, so you don’t feel too hungry at any time. For example, if you plan to consume 18ookcal in a day. Let’s consider that the plan includes 3 meals and 2 snacks. Proportionately each meal should contain 500 calories and each snack should contain 150 calories. Make sure that you pile up your plate with healthy and nutritious meals and snacks and keep fatty & sugary junk foods at bay!b) What’s your lifestyle pattern?Another major aspect to consider is which times during the day is convenient for you to have a meal or snack. For example, if you have a traditional first shift functioning schedule, you would find it easy to eat your meals in the morning followed by regular food intake patterns. But if your work schedule is different, you would require far more adjustments. It would be more convenient for you to split the calories into 5 small meals rather than same large meal pattern followed in the traditional rule of thumb!c) How often should you eat?It is very important that you eat every 3-4 hours to keep weight loss functioning active in your body. Avoid longer gaps in meals and snacks as they could cause your blood sugar levels to drop too low, resulting in energy slumps, mood swings, and the temptation to overeat. Having moderate calories throughout the day keeps your energy levels stable and stomach happy. Not only this, it also boosts your metabolism and helps you burn more calories.So, even if you haven’t stuck to a healthy eating schedule in the past, these benefits are enough motivating for you to do it now. You will immediately notice these changes – higher energy levels, better mental clarity and emotional resilience. This is because you are providing your body with the fuel it requires so that it can perform its functions properly....

Quinoa
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Considered as the “mother of all grains” by the Incas Empire four thousand years ago, quinoa was believed to be sacred as it increased the stamina of the warriors. Quinoa is packed with protein, minerals, fiber and it is gluten-free.Quinoa is a grain crop, which is grown for its seeds that are edible – it is not a cereal grain. However, it is a pseudo- grain which means although it is a seed; it is prepared and consumed like any other grain.People in South America have been eating it for thousands of years, but it became popular as a superfood only a few years ago.High in fiber and proteinQuinoa can be found in three main types, white, black and red. It is incredibly rich in fiber and has a good amount of soluble fiber in it as well.Studies show that soluble fiber help lower cholesterol levels, blood sugar levels, and sugar cravings. It also increases your feeling of fullness and satiation and helps with weight loss.In addition, it comprises of all essential amino acids, making it a complete protein. Essential amino acids cannot be made in the human body and should thus, be taken from your diet.Many foods aren’t complete protein sources and do not contain all essential amino acids like lysine. Quinoa, however, is rich in all essential amino acids and is, therefore, an excellent protein source. It contains far more protein than most grains. Its fiber content beats many other grains too.One cup of cooked quinoa will give you 8 grams of protein, making it an excellent vegetarian protein source for vegans and vegetarians who cannot consume animal protein.Low glycemic indexThe Glycemic index (GI) is a measure of how fast the food you consume can raise your blood sugar levels. It is especially useful for diabetics who have to keep track of the sugar content of foods they eat.However, non-diabetics can benefit from knowing the GI of certain foods too. Foods that have a high glycemic index stimulate hunger which can cause weight gain and obesity. High GI foods are therefore, major contributors to chronic diseases such as diabetes, obesity and heart disease.Quinoa has a very low glycemic index and since it is high in fiber, it is super filling and you won’t need much of it during your meals.High mineral contentThe modern diet does not provide people with enough minerals, especially magnesium, zinc, potassium, and iron. Quinoa has all of these minerals and its magnesium content is about 30 percent of your recommended daily intake.Make sure you soak or sprout your quinoa before cooking as this will reduce the phytic acid content in it. Phytic acid binds with the minerals in quinoa making them less bioavailable....

COULD WHITE BE MAKING YOU FAT
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White foods are foods that have been refined and processed, such as white flour, bread, buns, pasta, rice, cereal, sugar, salt, high-fructose corn syrup, crackers, cookies, pies etc.Many natural and unprocessed foods are white in color too, such as onions, white beans, potatoes, and cauliflower but these don’t fall under white foods because they are healthy. The difference between unhealthy and healthy white foods depends on how they are processed and their fiber content. Healthier alternatives to white foods such as brown rice instead of white rice are rich in fiber and antioxidants.Bad carbs make you fatUnhealthy white carbs or refined carbs/sugars are easily digested and absorbed by the bloodstream. This raises blood glucose levels and stimulates the production of insulin. Insulin is a hormone that converts the excess sugar to stored fat in the body and uses glucose as a prime source of energy. Furthermore, increased blood sugar and insulin levels trigger hunger and cravings within one to hours of eating. This increases your likelihood of overeating and consuming unhealthy food.In addition, refined carb products have very little nutritional value, some good examples include sweetened drinks such as candies, sodas, and packaged fruit juices.However, good carbs or complex carbohydrates are more filling and nutritionally rich as they are high in fiber and minerals and vitamins. Weight loss becomes much easier when you choose foods that are more filling as this prevents cravings and overeating.Eliminate sugarSugar is difficult to give up on. According to the American Heart Association, Americans consume an equivalent of 22 teaspoons of sugar from their food and drinks, particularly soda and candy. These calories can add up with time and cause major weight gain.Whether you have a sugary fruit juice or a piece of candy, most sugary foods provide little to no nutritional value to consumers. Moreover, consuming sugary food leads to more sweet cravings. Frequent consumption of sugar is linked to diabetes, obesity and heart disease in adults.How to consume less white carbsMake sure you always read the food labels on products before purchasing them. Check their sugar content and see if they are safe to consume if you’re trying to lose weight. Ideally, you should avoid foods containing any sugar or high-fructose corn syrup.When you’re purchasing bread, pasta and cereals always opt for products that are whole grain and not made with white flour. Whole grain products often consist of higher levels of fiber, which are more filling and prevent you from overeating.If you enjoy sugar and sweets, try natural sweeteners such as banana, mango and other fruits and honey. Go for raw cacao, unsweetened cocoa or dark chocolate without added sugar if you love chocolates – these can be added to yogurt and fruit too to make a healthy and nutritious dessert.Salt counts tooSalt, although not a white carb, is still white and most of us need to reduce it in our diet. Although you need a small amount of salt in your diet because it is an important electrolyte, many people are likely to consume too much of it.In addition, the saltiest foods are often the unhealthiest, such as fast food, cookies, chips, processed soups, canned products etc. Salted nuts and other products containing added salt should be avoided as much as possible too.Try your best to make your meals at home – this will give you control over the ingredients you add, including salt. Salt intake is not directly linked to fat storage in the body, however. What it does do is that it shows a higher number on the scale due to water retention. Salt holds water back in your body, which should otherwise be flushed out. Reduce salt intake and consumption of unhealthy white carbs for optimum weight loss....

DOES EATING EVERY 2 HOURS HELP WEIGHT LOSS
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Eating frequently can help control your appetite, enhance your concentration and maintain or increase muscle mass. In order to lose weight, consider having your meals every two to three hours a day to keep your body’s energy level stable throughout the day.Here’s more on eating frequently:Controlled blood sugar levelsWhen your blood sugar levels go down, cortisol levels increase resulting in cravings for sugar, increased belly fat, decreased immunity and hormonal imbalances. This can affect how you feel about food and cause feeling of pleasure and sleepiness following a large meal. Although food should be enjoyed, you begin to reach for food more even when you’re not hungry, especially while you’re stressed or bored.Increased metabolismEating three or two large meals a day can slow down your metabolism and push the body to store energy instead of using it to fuel your bodily functions. Eating frequently convinces the body that it has to burn food to use it as energy.Maintain muscle massYour body is constantly trying to avoid burning its stored fat to fuel. Not eating frequently makes it even easier for the body to do so as it begins to use muscle protein for fuel. Eating often will help prevent it from consuming muscle protein.How you should eat often:Have breakfast every dayYour body is deprived of food while you sleep so it is extremely important that you have breakfast. Your body is in a fasted state and is low in energy, therefore, it will use its glycogen and muscle protein for energy, not fat. Having breakfast will not only prevent the body from using muscle protein, but it will give you a kick start to your day and help you avoid unhealthy foods.Plan your mealsHaving a meal every 2 to 3 hours of the day can sound a little tough but it can be made easy with a little planning. Plan your meals a week ahead on a Saturday and go grocery shopping on Sunday.Having frequent meals does not mean you have 4-6 large meals per day. It means you divide the three meals you normally have to 6. For example, you can have oatmeal for breakfast, an apple, green smoothie or carrots for snack, a salad or sandwich for lunch, nuts or a shake for your next snack, dinner and then a final snack meal which can be a small snack or smoothie.Some good examples of snacks include:1. Greek yogurtGreek yogurt is packed with protein and contains probiotics which keep your gut healthy. Add in some berries or a sliced mango to add flavor.2. WalnutsWalnuts are rich in omega 3 fatty acids and antioxidants which aid in weight loss and improve mood. You can keep a bag of walnuts with you in your bag, purse or office drawer and have a handful when you’re hungry. Walnuts can be paired with a small piece of low-fat cheese or if you want more, you can add them to your breakfast oatmeal or lunch salad.3. ApplesApples consist of pectin and fiber which control your appetite. You can have it with your favorite nut butter to add in that omega 3 kick.4. TeaTea, such as green tea, black tea or white tea is a great snack and it can aid in weight loss too. Tea is rich in antioxidants and according to many studies tea, particularly green and white tea can improve metabolism and help burn more fat....

How To Avoid Holidays Weight Gain
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Holiday season, is all about celebrating, having fun, and indulging in decadent desserts, rich beverages, and holiday festivities that disrupt your normal eating routine. Most people don’t want to give up any holiday foods, fun, and activities. Indulgence is good…..to a point. Go ahead and enjoy, but make a commitment to celebrate in moderation. This commitment is not a form of self-denial; rather, it is a way to enjoy the indulgences of the season without harming your health. Let’s ponder over some smart tricks and strategies which, highlight a simple way to navigate through holiday party food spreads, hectic schedules, and sidelined gym routines without spoiling the fun and enjoyment:-1. Prefer proteinsProteins play an important role in maintaining and losing weight as they have high satiety value. Some of the tasty high protein food items include turkey, chicken, quinoa, lentils, beans!2. Use smaller platesIt has been observed over years that plate size has a significant role to play in weight loss. Using smaller plates tends to make you full with less quantity of food. So whenever dining out at a restaurant choose the smaller salad plate (7-10 inches) instead of a tray-like one (12 inches or more).3. Fix it with fiberFiber is a good natural way to reduce body fat. It does not metabolize fat quicker or more efficiently, but it will help you regulate your weight by decreasing the intake of calories. Snacking on vegetables and high-fiber items like legumes can help keep you fuller, longer & curb cravings for fatty/junk foods.4. Have sweet moments without sugarAdded sugar is very harmful as it increases the risks of cardiovascular diseases and obesity. Stick to natural sugar (fruits, veggies, and whole grains) for taste and reduce the intake of holiday cookies, cakes, and pies only for the time when you’re truly craving!5. Carbs- Take it easyWhite is really making you fat – white bread, pastries, and refined sugars (aerated drinks/sodas). The science behind this is that the body breaks down simple carbs quickly, which creates a spike in blood sugar that leaves us feeling hungrier, faster. Prefer the intake of whole grains instead (brown rice, quinoa, couscous, orzo etc.), which have the potential to reduce the dangerous excess abdominal fat.6. Beware of boozeAlcohol has a high level of empty calories. Not only this too much drinking makes you lose the inhibitions around food which results in irresponsible eating. To keep your weight loss regime under control limit your booze intake. Cheers!7. Have waterDrinking water helps you feel full, and, as a result, you tend to consume fewer calories. Pregaming a meal with a glass of water helps in cutting calories. Also, having a good amount of water throughout the day keeps you away from unhealthy munching.8. Turn down the temptationsFood and eyes have a direct relationship – the more we see food, the higher we tend to consume. So face away from the dessert spread to avoid its intake. Also, excessive curbing can backfire sometimes, but moderation can help you get through it effectively. Smartly cave into your cravings to avoid unnecessary bingeing later.9. Chew gumPopping a piece of sugar-free gum won’t necessarily curb your appetite, but would distract you from unknown popping of food in your mouth as it is already busy. While the long-term effects of gum chewing on weight loss are minimal, studies show it can lower cravings for sweet and salty snacks, and decrease hunger between meals.10. Make room for healthy fatsNot only do you need fat in your diet to provide energy and absorb the fat-soluble vitamins A, D, E, and K, but it also helps you feel full. Get healthy monounsaturated and polyunsaturated fats from avocado, nuts, olive oil, applesauce, banana, flax, etc.Gaining weight is easy and losing it is a time taking process. To make your holidays happy and healthy don’t forget to follow these simple tips. Happy traveling!...

HOW EXCESS WEIGHT AFFECTS YOUR HEALTH
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Over half of the world’s population is suffering from the serious problem of obesity, which is the leading cause of many life-threatening diseases. As per the classification from WHO, obesity is mainly of 3 types –a. Severe obesity – BMI ≥ 35 or 40 kg/m2b. Morbid obesity – A BMI of ≥ 35 kg/m2 and experiencing obesity-related health conditions or ≥40–44.9 kg/m2c. Super obesity – A BMI of ≥ 45 or 50 kg/m2If you are overweight/obese, the probabilities of developing heart disease, diabetes, and high blood pressure increase significantly. Let’s explore the top 10 obesity-related diseases: –1. Heart diseasesAmerican Heart Association has highlighted that obesity is a major risk factor for developing coronary heart disease, which can lead to a heart attack or stroke. Overweight people are at a higher risk of suffering a heart attack before the age of 45. Obese adolescents have a greater chance of having a heart attack before the age of 35 than non-obese adolescents.2. High cholesterol levelsCholesterol is transported through your blood in two ways: the low-density lipoprotein (LDL), which transports cholesterol to the cells that need it, and the high-density lipoprotein (HDL), which is the healthy cholesterol that reduces your risk for heart attack. When you are overweight the levels of LDL increases in your blood, which ultimately results in raising the risks of having heart diseases by 20%.3. DiabetesThe World Health Organization (WHO) has indicated that more than 90% of diabetes patients worldwide have type 2 –diabetes. Obesity is the most significant factor responsible for type 2 – diabetes as it leads to development of insulin resistance in the body. Being overweight contributes to the development of diabetes by making cells more resistant to the effects of insulin.4. CancerAmerican Heart Association has highlighted in one of the studies that being overweight increases your chances for developing cancer by 50%. Women have a higher risk of developing cancer if they are more than 20 pounds overweight. Regular exercise and a weight loss can significantly decrease this risk.5. GallstonesGallstones are caused when the liver releases excessive amounts of bile, which is stored in the gallbladder. Being severely overweight increases the risk of developing gallstones.6, Skin problemsObese individuals may have skin that folds over on itself. These creased areas can become irritated from the rubbing and sweating, which can lead to skin infections and serious skin problems as well.7. InfertilityOur bodies need to be at an appropriate weight to produce the right amount of hormones and regulate ovulation and menstruation. Being overweight for females can result in ovarian failure. Also, overweight men have a greater chance of developing motility and a low sperm count.8. UlcersGastric ulcers occur when there is an imbalance between the amount of hydrochloric acid that is secreted and the enzyme pepsin. National Institutes of Health (NIH) conducted a study and highlighted a result that obesity can be a contributing factor to the development of gastric ulcers. Overweight men are at a greater risk of developing gastric ulcers than women.9. High Blood PressureBlood pressure tends to increase with weight gain and age. High blood pressure is the primary cause of death among Americans older than 25 years. Studies have shown that obese patients displayed an increase in blood volume and arterial resistance, which is a responsible for diseases high blood pressure levels & related diseases.10. Back painObesity is one the contributing factors of back and joint pain as the body has to bear the burden of excess weight. Excessive weight can cause injury to the most vulnerable parts of the spine (spinal injury or structural damage increase), which carries the whole body weight. Along with this, excessive weight increases the risk of osteoporosis, lower back pain, arthritis, and osteoarthritis.So, it is clear that obesity and lack of weight loss referrals are considered such serious issues, as there is a direct correlation between obesity and disease risk. Now, is the time to reduce the probability of these diseases in your life by simply shedding off those extra pounds....

DO YOU WANT TO PARTY WHILST WORKING OUT ZUMBA IT IS
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Lots of people swear by Zumba for weight loss, but does it really work? The answer is YES, it does work out really well for effective weight loss process along with many other amazing benefits. This form of workout was invented by Beto Perez, and now it has become a raving hit at the fitness centers worldwide. Zumba fans welcome the killer workout with the catchy music. It is a combination of samba, salsa, hip-hop and mambo, which makes it an ultimate fat burner that will have you sweating within minutes. Let’s explore the major benefits of including Zumba in your routine to shed off those extra pounds-1. Weight lossUndoubtedly the best advantage of including Zumba in your workout routine is the spectacular weight loss results this new fitness craze can bring. It boosts the weight loss process by burning around 800-1000 calories in an hour, which is a huge number. It is an extremely fun workout that will improve the working of your cardiovascular system, which plays an active role in fighting the unwanted weight.2. Complete body toningAlong with weight loss, this workout also helps to tone the entire body as well as it contributes in increasing your muscle mass and strengthening your body. While doing Zumba you unknowingly engage yourself in high-intensity workout moves like squats and lunges, which tone your body from head to toe. Though such results can be easily achieved via other forms of exercises as well but, Zumba is different as it is not boring and repetitive in nature.3. AddictiveIt is really difficult to fall in love with your workouts but with Zumba this problem easily gets fixed. This form of workout has so much fun that you would actually be looking forward to your next workout session. This level of motivation will make the process of weight loss a lot more faster and happier. So if you need motivation Zumba is the way to go!4. Get socialGoing to a Zumba class is a new way to make friends and get social. All the members of the group are directed towards one goal that is to stay healthy and lose weight, which makes it easier to socialize with them. Every workout session becomes a party and you tend to achieve your goals faster without even knowing. So get fit by connecting with like-minded people by joining a class now!5. Metabolism boosterZumba plays an active role in burning out calories even when your body is at rest. A higher metabolic rate indicates that you have a healthy body, so give your body the boost now. Along with this, it burns around 800-1000 calories in an hour which makes it very clear that you can have a treat or two without feeling guilty.6. Stress relieverZumba is a great stress buster and works as a perfect therapy for your body. It is a perfect way to bust out all your stress that you accumulate throughout the day. The music and upbeat moves help in releasing the mode improving hormones – endorphins. Along with this, when you are relaxed you will have a more sound sleep, which also contributes in fastening the weight loss process. Overall, it contributes in long and healthy life by reducing tension/stress, blood pressure management and other lifestyle related diseases.7. Suitable for every ageAge is not a road blocker for this workout form. It is perfect for all age group as it combines a lot of fun element and exercise with music/dance. Zumba makes people of all ages and from all walks of life, feel active and healthy. So don’t worry just go and shake it off!8. FlexibilityZumba is a perfect blend of dance with aerobics. It plays a very active role in increasing body’s flexibility and also stretches your muscles. If you stick to this workout form on a regular basis, stretches such as touching your toes and doing full splits will become a reality in no time.9. Boosts immunityZumba is an intense workout form that helps you go beyond your limits. Daily activity is often considered a major factor in improving the overall health and also boost the immunity levels. When you workout the blood gets pumped up and immune fighting cells are transported to the required areas, which ultimately helps in fighting off the disease. This is not a special benefit of Zumba, but it definitely is the most interesting and fun way!10. Beautiful skinA Healthy body leads to a healthy and beautiful skin. Every move of Zumba is targeted towards a specific body part, which makes it a full body workout. Dancing to fast beats will make you sweat, which will increase water intake. Drinking a lot of water will help your body to flush out all the toxins, which can cause pimples, acne, rash, blotches and disorders on your skin’s surface. Make a routine to do Zumba daily for 40-50 mins daily, and you’ll notice a visible improvement in your complexion!Join a Zumba class now to reap all these benefits and have a healthier and happier lifestyle! **CHEERS**...

WEIGHT LOSS AND ACID REFLUX
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We all know that eating certain foods can trigger an uncomfortable period of acid reflux however; experts have now found that excess weight, even if it’s a relatively small amount, can result in or worsen GERD symptoms. A 2006 study in the New England Journal of Medicine showed that even small changes in weight in a person with a normal BMI can elevate the severity of GERD or acid reflux.This study examined the correlation between BMI and the presence of symptoms of GERD. Participants of the study who had a BMI of 25 to 30 were classified as overweight and results showed that these people were twice as likely to experience acid reflux as a person with a normal BMI. Participants who were obese with a BMI of above 30, were thrice as likely of developing GERD symptoms such as chest pain, discomfort, heart burn and difficulty swallowing. However, even people with normal body weight or a BMI of 21 to 25 were susceptible to GERD due to small fluctuations in their weight.Abdominal fatApart from the aesthetics, one clear-cut benefit of losing belly fat is reducing your risk of GERD. Studies show that the excess weight in the midsection may be the cause of heartburn in most patients. This is because the excess fat in the abdominal region compresses the stomach and increases its internal pressure causing acid reflux. In addition, most people who are also overweight tend to have a high-fat diet which can worsen or trigger heartburn.How to manage acid refluxJust losing 10% of your body weight if you’re overweight can significantly improve GERD symptoms and your overall risk of many chronic illnesses. If you’re at your ideal weight, it is not advisable to lose weight to treat heartburn. In this case, seeking help from a doctor or changing your diet to make it more GERD-friendly by minimizing fat and oil and dairy may help. However, if you have a few extra pounds to lose, try losing them in a healthy and effective manner. Losing weight will not only treat your heartburn, it will also lower your risk of heart disease, cancer and diabetes.Follow these weight loss tips to improve GERD symptoms:1. Lower your fat intakeEliminate fried food and other high-fat meals and see if this makes a difference. Reducing the fat in your diet will increase the pressure in your lower esophageal sphincter and help the stomach empty faster, thus reducing your chances of acid reflux.2. Have small frequent mealsHaving a large meal may put excess pressure in your stomach and cause acid reflux. Try having 4-6 small meals a day.3. Avoid heavy meals in the eveningHaving a heavy meal in the evening or night is not only linked to weight gain but will increase your risk of acid reflux too. Have your last meal 3 to 4 hours before bedtime to keep GERD symptoms at bay....

IS SWIMMING GOOD FOR WEIGHT LOSS
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Swimming is an amazing and refreshing cardio workout, just like running and biking. It works the entire body and is a low-impact exercise, therefore, if you’ve just recovered from an injury, swimming may be a great way to start your fitness journey. It doesn’t matter if you can’t swim, with just a little practice; you’ll get hooked and will lose weight in no time.Health benefitsThe American Heart Association states that just 30 to 60 minutes of swimming for at least 4 days a week can help you lose weight and also reduce your risk of many chronic illnesses linked to lack of activity such as diabetes, heart disease, cancer, and stroke.Most types of cardio workouts only work certain muscle groups. For example, biking is a great lower body workout. However, if you’re looking for something that works the entire body, swimming is definitely for you. Swimming also helps boost your cardiovascular health while strengthening your lungs and heart.As mentioned earlier, swimming is a low-impact workout, which means it doesn’t put too much stress on the knees, back or hips like running or cycling. This makes it an excellent workout for individuals with joint pain. Talk to your doctor before starting any workout regimen and only begin swimming when he or she allows it.Weight lossNote that any workout will not lead to weight loss if coupled with an unhealthy diet and poor lifestyle choices. Therefore, if your goal is to lose weight, have a healthy and balanced diet with mostly clean and real food and minimum processed junk. This will maximize your weight loss efforts while you swim. Spend at least an hour day swimming thrice a week to yield results.Note that beginners should always start slow. For the first week, start with intervals. Swim for 30 to 60 seconds and then rest for 30 seconds. When the workout becomes easier, swim for a longer time and bring down your rest interval. Your goal should be to be able to swim for longer with minimum breaks in between. For example, try to perform 20 laps or 500 meters without rest as the workout becomes easier for you.If you’re an advanced swimmer, focus on keeping your heart rate up while swimming for best results. Try sprinting for three laps and then giving yourself an active rest period by swimming one lap slowly. Rest for 30 seconds, when required. Keep repeating this cycle until you hit 60 minutes....

WHY SODA DRINKS ARE DANGEROUS TO YOUR HEALTH
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Do you drink soda drinks? How often do you drink it? An average American drinks around 56 gallons of soda in a year. The innocent can of a soda drink contains 10 tsp of sugar and 160 empty calories. Soft drinks are a multi-billion dollar product in United States and with the increasing demand of the soda drinks it becomes really important to evaluate how they can influence a person’s health. With a little research we found that apart from hidden sugar and unnecessary calories there are some more serious reasons why you should quit drinking Coca-Cola and soda drinks now:1) It’s not surprising that soda drinks are rich in sugar which results in weight gain, but studies have shown that people who drank soda drinks had a 70% increase in their waist circumference as compared to those who didn’t drink it! Along with this, people who drank more than two sodas per day saw a 500% waist expansion! Another study which was conducted on mice highlighted that it was the presence of aspartame, which resulted in raising the blood glucose levels ultimately resulting in weight gain!2) Aerated drinks contain high levels of phosphoric acid which disturbs the body’s ability to absorb calcium resulting in osteoporosis, cavities and bone softening. Not only this, phosphoric acid also leads to a poor digestion process and blocks the nutrient absorption.3) All colas contain phosphates, or phosphoric acid, that gives aerated drinks their tangy flavor and improves their shelf life. Phosphoric acid is responsible for heart and kidney problems, muscle loss, osteoporosis, and also triggers aging. FASEB journal published a study in a 2010 issue which stated that the excessive phosphate levels found in sodas caused lab rats to die five weeks earlier than the rats whose diets had more normal phosphate levels.4) Nonprofit Center for Science in the Public Interest petitioned the Food and Drug Administration to ban the use of artificial caramel color in making of Coke, Pepsi, and other colas brown. The main reason to do so is the presence of 2-methylimidazole and 4-methylimidazole, which has been responsible to cause cancer in animals. According to California’s Strict Proposition just 16 micrograms per person per day of 4-methylimidazole is enough to pose a cancer threat, and most popular brown colas, contain 200 micrograms per 20-ounce bottle.5) The water used for the production of soda and aerated is simply a tap water, which is likely to contain chemicals like chlorine, fluoride and traces of heavy metals.6) It is found that most of the aerated drinks are high in caffeine content, which has been the main cause for many types of cancers, breast lumps, high blood pressure. etc. Along with this, the high sugar sodium and caffeine present in these drinks dehydrates the body and over a long period of time can cause chronic dehydration.7) The cans in which sodas are sold are lined with an epoxy resin called bisphenol A (BPA), which is known to interfere the normal functioning of hormones. This can result in everything from infertility to obesity and diabetes and some forms of reproductive cancers.8) One of the main ingredient used in the production of aerated drinks is derived from corn. 88% of the corn grown in U.S. is developed genetically to resist toxic pesticides or engineered to create pesticides within the plant itself. There are no studies and results which can prove or disprove the impact of these crops oh humans. Scientists have found that, in animals, GMOs (genetically modified crops) is responsible for digestive tract damage, accelerated aging, and even infertility. Apart from this a study in France, found that rats that were fed GMO corn for their entire two-year lifespan developed mammary tumors and died earlier than rats that ate non-GMO corn.9) Sodas and aerated drinks are also a major cause for dental problems. Regular intake of soda causes plaque to build up on the teeth, which can further lead to cavities and gum diseases.10) Soda drinks have no nutritional content at all. Not only that there are many dangerous and harmful effects of drinking soda, but there is not a single positive benefit to outweigh them. Soda is an unnatural substance that only harms the body....

PROTEIN GOOD FOR WEIGHT LOSS
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Since many years, the most loved nutrient by muscle and strength trainers is Protein, but recently it has gained popularity amongst weight watchers as well. As soon as the name of this nutrient is heard a mental image of strength and power of will is formed amongst all individuals. The basic definition of the term Protein is that it a chain of amino acid, which form the building blocks of tissues in human body. Protein plays a proactive role in building healthy bones, skin, hair, muscle, cells, and also enzymes (involved in nearly every function of the body).Regular intake of adequate protein triggers proteins synthesis and faster building of muscles because of which it is considered really essential nutrient for all athletes. Along with this, consumption of this nutrient also helps in improving the body composition, elimination of hunger and lower body fat. They also have an active role to play in aiding many health issues like sleep, blood pressure, cardiovascular diseases, etc. These benefits of this super-nutrient are still unknown because of which people wonder if it safe to consume to it or will it really boost the weight loss process. We are here to solve all your questions by highlighting some of the major benefits of adequate consumption of protein-1. Reduced hunger levelsHigh-protein diets are known to help in weight loss process as they lower down the hunger levels. Proteins are really filling in nature and when consumed in adequate levels they provide high satiety value. A study has shown that if a person increases 1% of protein intake the calories consumption level lowers by 32-50 calories.2. Less belly fatVarious studies have proven that consumption of a high-quality diet with at least 10 grams of essential amino acids results in lowering down the fat around you belly. 10 gms of these acids build the threshold against fat gain as protein synthesis is initiated in the body, which ultimately results in more muscle mass, higher energy levels and greater thermic effect of food.3.Fuels fat burningIt is quite strange but is scientifically proven that your body cannot effectively burn and use fat as energy if it doesn’t have help from proteins. When you are on a weight loss regime, your body is losing both muscles and fat. At this time, it is important to increase the consumption of proteins which fuels the fat burning process and preserves calorie-burning lean muscle.4. Muscle repair & growthAfter an intense workout session, your body definitely needs a boost and that’s where proteins come in. When you are on strength training regime even then the consumption of proteins is essential as it allows your muscle to repair and grow quickly.5. Improved bone densityConsuming higher levels of proteins helps in improving the bone density and thereby reducing the risks of osteoporosis. Though there have been many misconceptions about proteins being bad for bones, but studies have proved that the amino acids present in this nutrients helps in improved bone building. Along with this, it triggers the working of IGF-1 hormone which is also a major regulator of bone metabolism.6. Faster recovery from injuriesThe accelerated protein synthesis results in faster repair of injuries and strengthening of connective tissues which reduces the risk of future injuries as well. Along with this, the higher levels of amino acid prevent muscle atrophy, which lowers down the natural recovery speed of the injury.7. Better sleepIt has bee proved over time that high-protein diets allow people to sleep better without any disturbance in comparison to any other diet. This is because this nutrient triggers the chemical transmitter of the body which keeps you energies and active throughout the day and sleepy and restful at night.8. Greater life span and better quality of lifeSome of the essential elements to boost up human life span includes physical strength, lower BP levels, muscle bones, bone health etc. When you prefer protein diets in comparison to carbs diet along with above health improvements you also tend to improve the blood sugar tolerance, insulin health, and heart diseases risk as well. Low intake of protein is a strong factor which is responsible for the death of aging people as it leads to functional decline and frailty. Animal studies have also shown that higher levels of amino acids can increase the lifespan in humans by nearly 10 years!So, now it is the right time to make this nutrient an essential intake on the daily basis. Here we have a high protein meal plan along with the list of some good source of proteins to help you make better food choices-Healthy protein meal planBreakfast: 2egg omelette made with olive oil, 1 ½ cup of chopped tomatoes, mushroom, and onion; served with 1 slice of multigrain toast.Lunch: One medium multigrain roll with 100 grams of skinless chicken and 2 bowls of vegetable salad.Snack: Veggie sticks with 2 tbsp of hummus or small low-fat fruit smoothie + protein powderDinner: 100 grams of sliced cooked lamb (150 grams raw) with 1 cup brown rice and 2 cups of stir-fry veggies.Good sources of proteinLean meatSeafoodEggsLow-fat dairy productsNuts and seedsBeans and lentilsSoy products such as tofu...

COCONUT SUGAR IS IT A HEALTHY ALTERNATIVE TO SUGAR
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Coconut sugar also known coco sap sugar or coconut palm sugar, is not produced from coconuts. It is a product of the coconut tree, or more specifically the sap obtained from coconut tree’s flower buds. Coconut sugar is prepared by boiling and dehydrating the sap of coconut palm. The granules are brownish and larger in comparison to the standard table sugar. The question which generally arises in the minds of weight watchers is that whether this type of sugar is actually healthier in comparison to its alternatives or is it just another pretty name for a sweetener? The answer is very clear that coconut sugar offers the same amount of carbohydrates and calories as the standard table sugar (about 15 calories and 4 gms of carbohydrate per tsp), but the added benefits of coconut sugar are responsible to make it a hot commodity in the health food world. Some of the major benefits of coconut sugar which differentiate it from regular table sugar are stated as under-1. Coconut sugar isn’t a nutritional superfood, but it does offer a good amount of vitamins and minerals than white table sugar. It contains trace amounts of vitamin C, potassium, phosphorous, magnesium, calcium, zinc, iron and copper. Along with this, coconut sugar also provides small amounts of phytonutrients, such as polyphenols, flavonoids and anthocyanidin, and antioxidants. Apart from this, it also contains vitamin B inositol, often used as a mood booster.2. It contains very less amount of fructose, which is a type of sugar human body converts to fat quickly. Only your liver can break down fructose, and one of the results of this breakdown is triglyceride, which is again a form of fat. Additional consumption of fructose must be avoided for better health. Coconut sugar has 45% fructose which is very less in comparison to other sweeteners.3. The main role of glycemic index is to measure the effect of carbohydrates on blood sugar levels. Foods that have high glycemic index result in a spike in blood sugar level which is the main cause of sugar rush and subsequent crash. Not only this, the fast spikes also result in soared insulin levels that ultimately have some serious consequences for diabetics. Coconut sugar ranks just 35 on this index while regular table sugar ranks between 60 and 75.4.Coconut sugar has 78% of actual sugar while nutrients, antioxidants, and minerals constitute the remaining 22% which makes it a better alternative in comparison to regular table sugar which is 100% sugar!5. Regular table sugar and high fructose corn syrup don’t contain any vital nutrients and, therefore, are a source of “empty” calories. Coconut sugar owing to its source of origin does retain quite a bit of the nutrients like iron, zinc, calcium and potassium, along with some short chain fatty acids, polyphenols and antioxidants that also provide additional health benefits.6. In 2014, The United Nations’ Food and Agriculture Organization classified coconut palm sugar as the most sustainable sweetener in the world. It’s source of origin, i.e. coconut tree use minimal amounts of water, especially compared to sugar cane production. It has no artificial ingredients and is not chemically altered in any way, which makes this product environment-friendly.Overall this discussion can be summed up by highlighting that there isn’t much difference between white table sugar and coconut sugar in terms of calories, but the nutritional content and other associated benefits definitely make it a better choice....

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