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Nia 

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Last Activity : 01:37:10 | February 19 , 2019
Member Since : August 16 , 2018

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Independent

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: Nia 
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Why You Should Start Your Day With Lemon Water
Why you should start your day with lemon water?

Lemon is a natural energiser, which hydrates and detoxifies the body so as to make it feel revitalised and refreshed. the major punch of benefits that it offers includes – balancing ph, keeping your skin clear and glowing, kick starting your digestive system, aiding weight loss, and helps controlling your coffee habit. the lemon detox diet, originally known as the master cleanse, has developed a cult amongst the majority of weight watchers. let’s explore the incredible benefits that are offered by this wonder fruit:-1. it’s good for your stomachlemon acts as a blood purifier and as a cleansing agent. the intake of lemon juice can cure constipation. along with this, the rich digestive qualities of lemon helps in fighting indigestion symptoms like heartburn, bloating and belching. it is also thought to help dissolve gallstones.2. ensures balanced ph levelsthis benefit contradicts the myth, which explicates lemon as highly acidic in nature while actually they have incredible alkalizing properties. drinking lemon juice plays an important role in maintaining effective ph levels in the body.3. excellent for weight lossone of the major health benefits of drinking lemon water is that it boosts the weight loss process. if you take lemon juice mixed with lukewarm water and honey on a regular basis, it can play an effective role in reducing the body weight.4. active role in treating rheumatismlemon water helps to flush out bacteria and toxins out of the body, which play a positive role in treating rheumatism and arthritis.5. superb for skin carelemon is a kind of natural antiseptic, which plays a proactive role in curing skin problems. daily consumption of lemon water can make a huge difference in the appearance of your skin owing to its amazing citrus properties. it enhances your beauty, rejuvenates skin and also brings a glow to your face.6. strengthens immune systemlemon is a strong blood purifier, which helps in fighting diseases like cholera or malaria & strengthens the entire immune system!7. aids in dental carelemon water is used in dental care also. if fresh lemon juice is applied on the areas of toothache, it can assist in getting rid of the pain. along with this, lemon juice is one of most effective natural disinfectants, which gives relief from bad smell.8. cures throat infectionslemon has antibacterial properties that aid in fighting problems related to throat infections, sore throat and tonsillitis as it has strong antibacterial properties.9. cleanses and revitalizes the urinary tractsince lemon juice is a natural diuretic, it ensures that you have a cleaner urinary tract. in the long run, this would also have cumulative detoxing effects since the body disposes waste materials through urine. flushing out liquid waste at a much faster rate reduces the risk of accumulating bacteria in the body, which helps in preventing a number of diseases.10. improved overall health and wellbeinglemon juice is as calorie-free as water, but it taste better & brings countless health benefits, such as boosts weight loss, helps digestion, boosts metabolism, contains calcium, and can clean your skin. in addition, it also helps avoid depression and anxiety so your mental health can benefit from the daily lemon water routine as well.

Mar 09,2020 0
WHY YOU SHOULD START YOUR DAY WITH LEMON WATER
Why you should start your day with lemon water?

Lemon is a natural energiser, which hydrates and detoxifies the body so as to make it feel revitalised and refreshed. the major punch of benefits that it offers includes – balancing ph, keeping your skin clear and glowing, kick starting your digestive system, aiding weight loss, and helps controlling your coffee habit. the lemon detox diet, originally known as the master cleanse, has developed a cult amongst the majority of weight watchers. let’s explore the incredible benefits that are offered by this wonder fruit:- 1. it’s good for your stomach lemon acts as a blood purifier and as a cleansing agent. the intake of lemon juice can cure constipation. along with this, the rich digestive qualities of lemon helps in fighting indigestion symptoms like heartburn, bloating and belching. it is also thought to help dissolve gallstones. 2. ensures balanced ph levels this benefit contradicts the myth, which explicates lemon as highly acidic in nature while actually they have incredible alkalizing properties. drinking lemon juice plays an important role in maintaining effective ph levels in the body. 3. excellent for weight loss one of the major health benefits of drinking lemon water is that it boosts the weight loss process. if you take lemon juice mixed with lukewarm water and honey on a regular basis, it can play an effective role in reducing the body weight. 4. active role in treating rheumatism lemon water helps to flush out bacteria and toxins out of the body, which play a positive role in treating rheumatism and arthritis. 5. superb for skin care lemon is a kind of natural antiseptic, which plays a proactive role in curing skin problems. daily consumption of lemon water can make a huge difference in the appearance of your skin owing to its amazing citrus properties. it enhances your beauty, rejuvenates skin and also brings a glow to your face. 6. strengthens immune system lemon is a strong blood purifier, which helps in fighting diseases like cholera or malaria & strengthens the entire immune system! 7. aids in dental care lemon water is used in dental care also. if fresh lemon juice is applied on the areas of toothache, it can assist in getting rid of the pain. along with this, lemon juice is one of most effective natural disinfectants, which gives relief from bad smell. 8. cures throat infections lemon has antibacterial properties that aid in fighting problems related to throat infections, sore throat and tonsillitis as it has strong antibacterial properties. 9. cleanses and revitalizes the urinary tract since lemon juice is a natural diuretic, it ensures that you have a cleaner urinary tract. in the long run, this would also have cumulative detoxing effects since the body disposes waste materials through urine. flushing out liquid waste at a much faster rate reduces the risk of accumulating bacteria in the body, which helps in preventing a number of diseases. 10. improved overall health and wellbeing lemon juice is as calorie-free as water, but it taste better & brings countless health benefits, such as boosts weight loss, helps digestion, boosts metabolism, contains calcium, and can clean your skin. in addition, it also helps avoid depression and anxiety so your mental health can benefit from the daily lemon water routine as well.

Mar 09,2020 0
IS ALCOHOL MAKING ME FAT
Is alcohol making me fat?

Excessive drinking isn’t good for you, this is no secret, but recent studies reveal that it may be worse than we originally thought it was – which is why most of us go crazy on the weekends. how alcohol affects your body? when you consume alcohol, it enters your stomach and about 25 percent of it is absorbed into your bloodstream immediately. the remainder of the alcohol continues down your digestive tract and is absorbed into the bloodstream via the small intestine. once the alcohol reaches your bloodstream, it enters the liver where it is broken down. alcohol is a stimulant, therefore, you feel relaxed after having your first drink. as you increase your alcohol intake, its effects amplify and you become “drunk.” how it causes weight gain? alcohol has zero nutritional value and it is rich in calories, so there’s no doubt that it is going to cause weight gain. 1. alcohol is burnt first in your system for fuel. this means that the rest of the calories in your body are not used and will thus, be stored as fat 2. alcohol stimulates the production of insulin. insulin is a hormone that stimulates fat storage 3. alcohol dehydrates you, which usually induces the drinker to drink more because he is thirsty. furthermore, it causes the body to remove exceedingly high amounts of fluid which can be bad for the body 4. alcohol comprises of liquid calories. liquid calories are easy to consume so a drinker may consume more alcohol than he intended to without even realizing it how to drink smart? alcohol, if consumed in moderation, can relax you and make you feel good. this helps in eliminating stress caused by huge workloads, a nagging partner, a failing relationship etc. stress is a major factor that is directly linked to weight gain and a myriad of health issues. therefore, if having a glass of wine helps you unwind, then the positive effects of alcohol outweighs its negatives effects – in such a situation. however, never use alcohol to run away from your problems. if you use alcohol to remedy your misery, you may want to consider seeking professional help and reducing alcohol intake. furthermore, red wine is packed with antioxidants so it’s best to stick to this alcoholic beverage. note that only one glass of wine is recommended *if you’re the type of person who intends to drink one or two and ends up drinking six, reevaluate your goals and try to abstain from alcohol altogether. *if your goal is to lose weight and gain muscle fast, avoid alcohol as much as possible because it is devoid of nutrients and packed with calories. if you need to lose weight because of a wedding or a competition, it’s best to eliminate it from your diet completely. alcohol can mess with your sleep patterns and cause hormonal imbalances which can hinder you from reaching your goals on time. *if your goal is to simply feel better and create a healthier lifestyle, ease into drinking less. start by having a glass of red wine or beer after work (if you drink every day) and couple this with this healthy eating and regular exercising. if this allows your body to progress in the right direction, continue with the routine. if it doesn’t, reduce alcohol consumption even further to one or two glasses of wine per week.

Feb 28,2020 0
Is Alcohol Making Me Fat
Is alcohol making me fat?

Excessive drinking isn’t good for you, this is no secret, but recent studies reveal that it may be worse than we originally thought it was – which is why most of us go crazy on the weekends.how alcohol affects your body?when you consume alcohol, it enters your stomach and about 25 percent of it is absorbed into your bloodstream immediately. the remainder of the alcohol continues down your digestive tract and is absorbed into the bloodstream via the small intestine.once the alcohol reaches your bloodstream, it enters the liver where it is broken down.alcohol is a stimulant, therefore, you feel relaxed after having your first drink. as you increase your alcohol intake, its effects amplify and you become “drunk.”how it causes weight gain?alcohol has zero nutritional value and it is rich in calories, so there’s no doubt that it is going to cause weight gain.1. alcohol is burnt first in your system for fuel. this means that the rest of the calories in your body are not used and will thus, be stored as fat2. alcohol stimulates the production of insulin. insulin is a hormone that stimulates fat storage3. alcohol dehydrates you, which usually induces the drinker to drink more because he is thirsty. furthermore, it causes the body to remove exceedingly high amounts of fluid which can be bad for the body4. alcohol comprises of liquid calories. liquid calories are easy to consume so a drinker may consume more alcohol than he intended to without even realizing ithow to drink smart?alcohol, if consumed in moderation, can relax you and make you feel good. this helps in eliminating stress caused by huge workloads, a nagging partner, a failing relationship etc. stress is a major factor that is directly linked to weight gain and a myriad of health issues. therefore, if having a glass of wine helps you unwind, then the positive effects of alcohol outweighs its negatives effects – in such a situation.however, never use alcohol to run away from your problems. if you use alcohol to remedy your misery, you may want to consider seeking professional help and reducing alcohol intake.furthermore, red wine is packed with antioxidants so it’s best to stick to this alcoholic beverage. note that only one glass of wine is recommended*if you’re the type of person who intends to drink one or two and ends up drinking six, reevaluate your goals and try to abstain from alcohol altogether.*if your goal is to lose weight and gain muscle fast, avoid alcohol as much as possible because it is devoid of nutrients and packed with calories. if you need to lose weight because of a wedding or a competition, it’s best to eliminate it from your diet completely. alcohol can mess with your sleep patterns and cause hormonal imbalances which can hinder you from reaching your goals on time.*if your goal is to simply feel better and create a healthier lifestyle, ease into drinking less. start by having a glass of red wine or beer after work (if you drink every day) and couple this with this healthy eating and regular exercising. if this allows your body to progress in the right direction, continue with the routine. if it doesn’t, reduce alcohol consumption even further to one or two glasses of wine per week.

Feb 28,2020 0
How To Avoid Holidays Weight Gain
How to avoid holidays weight gain?

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!

Feb 20,2020 0
HOW EXCESS WEIGHT AFFECTS YOUR HEALTH
How excess weight affects your health?

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/m2 b. morbid obesity – a bmi of ≥ 35 kg/m2 and experiencing obesity-related health conditions or ≥40–44.9 kg/m2 c. super obesity – a bmi of ≥ 45 or 50 kg/m2 if 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 diseases american 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 levels cholesterol 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. diabetes the 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. cancer american 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. gallstones gallstones 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 problems obese 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. infertility our 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. ulcers gastric 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 pressure blood 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 pain obesity 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.

Feb 19,2020 0
How Excess Weight Affects Your Health
How excess weight affects your health?

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.

Feb 19,2020 0
Protein Good For Weight Loss
Protein: good for weight loss

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

Feb 12,2020 0
EARLY MORNING WORKOUTS PROS AND CONS
Early morning workout: pros and cons!

What is the best time of the day to workout? the answer may vary based on individual preferences, energy levels, motivation levels, and schedules, but one of the best ways to make sure that your exercise routine does not get lost in the shuffle is to go for morning workouts. morning workouts do more than just keeping you fit and controlling your weight. getting up early shows positive effects on overall mental health and wellness, though it is hard to follow for prolonged periods. however, did you know that much like everything else, the early morning workouts have their pitfalls too? read through the following points to explore the varied pros and cons of morning exercising: pros of morning workout/strong> 1. one of the biggest advantage of morning workouts is that it keeps you refreshed for the entire day. in case you put off the exercise to later hours of the day, you are probably likely to deem it as unpleasant and put it off due to the numerous other things to be accomplished. also, exercising in the morning is far more refreshing as compared to working out in the evening. 2. exercising helps in releasing the mood booster hormones which help to increase optimism and self-efficacy, ultimately having a positive influence on the rest of your day! a study from the university of glasgow showed that morning exercise boosts a person’s mood more than evening exercise. so with both mental and physical benefits, morning exercise sounds pretty good. 3. the metabolic rate is higher in the morning as compared to evening and hence you tend to burn more calories in the morning. along with this, the thermal effect of exercise (or activity) lasts at least four hours after a workout, which helps to increase the total calorie expenditure throughout the day. 4. if you want to lose weight faster go for morning exercises as they are more fruitful and show faster results. 5. exercising in the morning is the key to disciplined lifestyle as you tend to go to bed timely to rise up early in the morning! cons of morning workout 1. if you’re not a morning person, staying motivated to wake up in time to work out can be hard! 2. your body temperature is at it’s lowest in the morning, meaning that your muscles will be colder and less flexible, which increase the risk of injury and reduces the efficiency of exercise. 3. it is not advisable for people who don’t sleep early as sleeping less would increase the health in terms of diabetes, obesity and short life span. 4. it is not advisable for people who sacrifice their sleep for a workout as they might be prone to accidents whilst cycling or running due to lack of sleep. so now you can evaluate the pros against the cons and take the decision that whether you would like to choose working out early in the morning or not.

Feb 06,2020 0
Early Morning Workout Pros And Cons
Early morning workout: pros and cons!

What is the best time of the day to workout? the answer may vary based on individual preferences, energy levels, motivation levels, and schedules, but one of the best ways to make sure that your exercise routine does not get lost in the shuffle is to go for morning workouts. morning workouts do more than just keeping you fit and controlling your weight. getting up early shows positive effects on overall mental health and wellness, though it is hard to follow for prolonged periods. however, did you know that much like everything else, the early morning workouts have their pitfalls too? read through the following points to explore the varied pros and cons of morning exercising:pros of morning workout/strong>1. one of the biggest advantage of morning workouts is that it keeps you refreshed for the entire day. in case you put off the exercise to later hours of the day, you are probably likely to deem it as unpleasant and put it off due to the numerous other things to be accomplished. also, exercising in the morning is far more refreshing as compared to working out in the evening.2. exercising helps in releasing the mood booster hormones which help to increase optimism and self-efficacy, ultimately having a positive influence on the rest of your day! a study from the university of glasgow showed that morning exercise boosts a person’s mood more than evening exercise. so with both mental and physical benefits, morning exercise sounds pretty good.3. the metabolic rate is higher in the morning as compared to evening and hence you tend to burn more calories in the morning. along with this, the thermal effect of exercise (or activity) lasts at least four hours after a workout, which helps to increase the total calorie expenditure throughout the day.4. if you want to lose weight faster go for morning exercises as they are more fruitful and show faster results.5. exercising in the morning is the key to disciplined lifestyle as you tend to go to bed timely to rise up early in the morning!cons of morning workout1. if you’re not a morning person, staying motivated to wake up in time to work out can be hard!2. your body temperature is at it’s lowest in the morning, meaning that your muscles will be colder and less flexible, which increase the risk of injury and reduces the efficiency of exercise.3. it is not advisable for people who don’t sleep early as sleeping less would increase the health in terms of diabetes, obesity and short life span.4. it is not advisable for people who sacrifice their sleep for a workout as they might be prone to accidents whilst cycling or running due to lack of sleep.so now you can evaluate the pros against the cons and take the decision that whether you would like to choose working out early in the morning or not.

Feb 06,2020 0
FATS HOW MUCH IN A DAY
Fats: how much in a day?

Our body needs all the nutrients like fats, carbs, proteins and fibers but in right proportion. fat is an important source of energy for your body and is also required by the body for the healthy development of hair, skin, and brain. however, consuming too much fat can result in obesity. certain types of fat, if consumed in excess, increases your risk for heart disease and hence should be taken in moderation. we at mevolife love to talk about weight loss and fat is one of the biggest contributors to make the weight loss journey successful. now how much fat you need in a day depends on how many calories you consume in a day during your weight loss regime. so before you jump into this, know how much calories you require as per your body weight and height in order to lose weight. if you have a daily allowance of 1200 calories, then you need approximately 20-35% of it i.e. 330 calories and 1 gram of fat equals to 9 calories. and hence you can consume 36-40 grams of fats in order to lose weight out of which only 7% should come from saturated fats. you can also look into the below chart to have a detailed vision of the relation between calories and fat: fat is available in many forms – some are good, some are bad and some are worse. so what fats are you actually supposed to eat and what to avoid? the good fat a) monounsaturated fats of all the fats, these get the most acceptance in medical and nutrition communities today. monounsaturated fats are found in varying levels in oils like olive, sunflower, sesame, flax, peanut, safflower, etc. these oils are not entirely made of monounsaturated fats but also have some levels of saturated and polyunsaturated fats. these fats, known as mufas, raise the good hdl cholesterol and lower the bad ldl cholesterol. along with this, they also protect against the buildup of plaque in your arteries. not only this, studies have also shown that they help to prevent belly fat. monounsaturated fat is mostly found in food items like a) olives and olive oil b) canola oil c) almonds d) cashews e) peanuts f) peanut butter g) sesame seeds h) avocados b) polyunsaturated fats polyunsaturated fats are the must have fat and they are required for normal body functions but your body can’t make them. so you must get them from food. polyunsaturated fats are used to build cell membranes and the covering of nerves. along with this, they are also essential for blood clotting, muscle movement, and inflammation. a polyunsaturated fat usually has 2 bonds in its carbon chain. there are two main types of polyunsaturated fats: omega-3 fatty acids and omega-6 fatty acids and both types offer health benefits. you can easily find this type of fat in – a) fish b) flaxseed c) chia seeds d) walnuts e) canola oil f) tofu g) corn h) safflower oil the bad fat saturated fats consists of triglycerides containing saturated fatty acids. saturated fatty acids don’t have a double bond between the individual carbon atoms of the fatty acid chain. that is, the chain of carbon atoms is fully “saturated” with hydrogen atoms. these are usually those fats, which are available in the processed form. in addition, many baked goods and fried foods can contain high levels of saturated fats. some plant-based oils, such as palm oil, palm kernel oil and coconut oil, also contain primarily saturated fats, but do not contain cholesterol. saturated fats have had a bad impression in increasing your triglycerides levels and eventually harming your cardiac health. the trick is not to avoid eating them completely but you can have them in moderation that will help you not have any impact on your health. you can limit the intake of following food items: a) fatty beef b) lamb c) pork d) poultry with skin e) beef fat (tallow) f) lard and cream g) butter h) cheese and i) other dairy products made from whole or reduced-fat (2 percent) milk. the worse fat trans fats are made from oils through a food processing method called partial hydrogenation. by partially hydrogenating oils, they become easier to cook with and less likely to spoil than do naturally occurring oils. research studies show that these partially hydrogenated trans fats can increase unhealthy ldl cholesterol and lower healthy high-density lipoprotein (hdl) cholesterol. this can increase your risk of cardiovascular disease and hence should not be consumed at all. also, if you are looking for weight loss then the trans fat play a very major role in being the road blocker. numerous studies have linked trans fat to heart disease, infertility, cancer, type 2 diabetes, liver problems, and obesity. trans fats raise bad ldl and lower good hdl, increasing inflammation throughout the body. dr. gerbstadt said that, “ they 100 percent promote heart disease”. a weight-control study in animals found that even with the exact same number of calories and identical amounts of fat, animals fed trans fat gained four times more weight and 30% more belly fat. a brandeis university study found that subjects who consumed products made with hydrogenated oil experienced a drop in their “good” hdl cholesterol a significant rise in blood sugar—about 20%, in just four weeks. isn’t that dangerous? well it surely is but you can try the below tips: – check the food label and see if there is any oil or hydrogenated oil/ partially hydrogenated oils mentioned in the label – try eating more vegetables & fruits – avoid deep fried foods – go easy with high fat dairy products – say big no to margarine, doughnuts, french fries, and processed foods such as crackers, cookies, chips, and cakes. so be smart in you choices with fat but don’t avoid it completely for healthy life. enjoy!

Jan 28,2020 0
Fats How Much in a Day
Fats: how much in a day?

Our body needs all the nutrients like fats, carbs, proteins and fibers but in right proportion. fat is an important source of energy for your body and is also required by the body for the healthy development of hair, skin, and brain. however, consuming too much fat can result in obesity. certain types of fat, if consumed in excess, increases your risk for heart disease and hence should be taken in moderation.we at mevolife love to talk about weight loss and fat is one of the biggest contributors to make the weight loss journey successful. now how much fat you need in a day depends on how many calories you consume in a day during your weight loss regime. so before you jump into this, know how much calories you require as per your body weight and height in order to lose weight. if you have a daily allowance of 1200 calories, then you need approximately 20-35% of it i.e. 330 calories and 1 gram of fat equals to 9 calories. and hence you can consume 36-40 grams of fats in order to lose weight out of which only 7% should come from saturated fats. you can also look into the below chart to have a detailed vision of the relation between calories and fat:fat is available in many forms – some are good, some are bad and some are worse. so what fats are you actually supposed to eat and what to avoid?the good fata) monounsaturated fatsof all the fats, these get the most acceptance in medical and nutrition communities today. monounsaturated fats are found in varying levels in oils like olive, sunflower, sesame, flax, peanut, safflower, etc. these oils are not entirely made of monounsaturated fats but also have some levels of saturated and polyunsaturated fats. these fats, known as mufas, raise the good hdl cholesterol and lower the bad ldl cholesterol. along with this, they also protect against the buildup of plaque in your arteries. not only this, studies have also shown that they help to prevent belly fat. monounsaturated fat is mostly found in food items likea) olives and olive oilb) canola oilc) almondsd) cashewse) peanutsf) peanut butterg) sesame seedsh) avocadosb) polyunsaturated fatspolyunsaturated fats are the must have fat and they are required for normal body functions but your body can’t make them. so you must get them from food. polyunsaturated fats are used to build cell membranes and the covering of nerves. along with this, they are also essential for blood clotting, muscle movement, and inflammation. a polyunsaturated fat usually has 2 bonds in its carbon chain. there are two main types of polyunsaturated fats: omega-3 fatty acids and omega-6 fatty acids and both types offer health benefits. you can easily find this type of fat in –a) fishb) flaxseedc) chia seedsd) walnutse) canola oilf) tofug) cornh) safflower oilthe bad fatsaturated fats consists of triglycerides containing saturated fatty acids. saturated fatty acids don’t have a double bond between the individual carbon atoms of the fatty acid chain. that is, the chain of carbon atoms is fully “saturated” with hydrogen atoms. these are usually those fats, which are available in the processed form. in addition, many baked goods and fried foods can contain high levels of saturated fats. some plant-based oils, such as palm oil, palm kernel oil and coconut oil, also contain primarily saturated fats, but do not contain cholesterol. saturated fats have had a bad impression in increasing your triglycerides levels and eventually harming your cardiac health. the trick is not to avoid eating them completely but you can have them in moderation that will help you not have any impact on your health. you can limit the intake of following food items:a) fatty beefb) lambc) porkd) poultry with skine) beef fat (tallow)f) lard and creamg) butterh) cheese andi) other dairy products made from whole or reduced-fat (2 percent) milk.the worse fattrans fats are made from oils through a food processing method called partial hydrogenation. by partially hydrogenating oils, they become easier to cook with and less likely to spoil than do naturally occurring oils. research studies show that these partially hydrogenated trans fats can increase unhealthy ldl cholesterol and lower healthy high-density lipoprotein (hdl) cholesterol. this can increase your risk of cardiovascular disease and hence should not be consumed at all. also, if you are looking for weight loss then the trans fat play a very major role in being the road blocker. numerous studies have linked trans fat to heart disease, infertility, cancer, type 2 diabetes, liver problems, and obesity. trans fats raise bad ldl and lower good hdl, increasing inflammation throughout the body. dr. gerbstadt said that, “ they 100 percent promote heart disease”.a weight-control study in animals found that even with the exact same number of calories and identical amounts of fat, animals fed trans fat gained four times more weight and 30% more belly fat. a brandeis university study found that subjects who consumed products made with hydrogenated oil experienced a drop in their “good” hdl cholesterol a significant rise in blood sugar—about 20%, in just four weeks. isn’t that dangerous? well it surely is but you can try the below tips:– check the food label and see if there is any oil or hydrogenated oil/ partially hydrogenated oils mentioned in the label– try eating more vegetables & fruits– avoid deep fried foods– go easy with high fat dairy products– say big no to margarine, doughnuts, french fries, and processed foods such as crackers, cookies, chips, and cakes.so be smart in you choices with fat but don’t avoid it completely for healthy life. enjoy!

Jan 28,2020 0