ACHIEVING WEIGHT LOSS WITHOUT EXERCISE
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There are many excuses or actual issues that might be responsible for your dislike towards exercise-injuries, medical conditions, lack of time or motivation, or simply disliking exercise altogether — the list goes on. In order to lose weight there are two essential elements which are always stressed upon, i.e to eat healthy and be physically active. But sitting here we understand that for some it’s neither possible nor realistic to do both and then arises the question – “Is it possible to lose weight without exercising?” The good news is yes, it is possible to actually lose weight without exercising.This is simply because weight loss is all about creating a calorie deficit meaning burning more calories than consumed. For those who are unable to exercise, weight loss success relies on making smart food choices and consistently staying close to those daily calorie goals.Here are some tips to help you achieve weight loss without exercising:1. Log diligentlyThough we all think that we will be able to track the calories we are eating manually but there is a high probability of losing the check which ultimately results in consuming more calories. To avoid such loopholes it is advised to log whatever you eat in a digital logbook. Not only it helps in tracking the calories but it also creates an awareness of the energy foods provide in relation to the energy our bodies need.2. Listen to your hunger cuesIt’s high time that you stop handling your boredom, happiness, excitement, tension or any other emotion with food. If you want to lose weight without exercising you must learn to differentiate that whether eating is a want or a need. If it’s a want, try to save those calories for the time when you are actually (physically) hungry.3. Eat nutrient dense foods & balanced mealsGet the most nutrition out of the calories you eat by consuming more whole grains, legumes, nuts, seeds, fruits, vegetables, lean meats and reduced-fat dairy – foods that are rich in protein, fiber, healthy fats, vitamins and minerals at every meal. These will leave you feeling satisfied longer than foods that are high in calories but not much else – like sweets and sodas.4. Plan & prep meals for the weekIn order to avoid intake of more calories, it is advised to jot down some healthy breakfast ideas, brown bag lunches and spend some time cooking up a meal to reheat for dinner during the week. This will minimize the impulse to grab take out or make poor choices when hungry.5. Smart daily routineSmall things like walking meetings, parking farther from the grocery store, taking the stairs instead of the elevator, creating a standing work station or doing chores while watching television add up! Take advantage of burning a few extra calories whenever you can.6. Be realisticThe truth is, dropping pounds will likely take longer without exercise. By setting a realistic weight loss goal of ½ to 1 pound per week, you’re less likely to feel deprived or discouraged and give up. Improving our health should be a life-long journey, not a race to hit a certain weight or fit into those skinny jeans.We hope you find these helpful! Feel free to share any tips in the comments section that you might have for other readers who aren’t able to exercise but still want to lose weight....

WHY COUPLES WHO SWEAT TOGETHER STAY TOGETHER
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A healthy relationship is one in which there is a perfect cordial balance between the partners. Spending time together is the most important element to build a healthy relationship. Further, it is indicated that when it comes to spending time together, you and your partner could likely find a lot of value in bonding over a little bit of fitness. It’s time you consider how physical fitness can benefit not only your own health and well-being, but that your romantic relationship. Amy Baglan, CEO and founder of MeetMindful.com and Yoga Dates states that “Relationships and fitness go hand in hand, they are both hard work but well worth it. A romantic relationship that is worth something is always going to be hard work, just like getting in shape and becoming healthier require time and effort.” Below, are the few reasons, which highlight the answer of why you should exercise with your better half for — improved fitness results and a strong & healthy relationship:1. Improve the efficiency of your workoutsAs explained in the long standing concept of social psychology mere presence of someone around you is likely to improve your ability of doing the task. Even if you already feel competent doing a particular exercise, bringing along your romantic partner may be a fantastic way to boost your energy output. Your partner’s presence while you workout will improve your speed, without you necessarily being aware of their influence.2. Improve your emotional bondThe inclusion of non verbal activities in workout patterns like lifting weight in rhythms, running at equal pace, etc. helps people feel emotionally attuned with one another, and those who experience or engage in it tend to report greater feelings of having “bonded” with their partner. Exercising together provides an opportunity to create such connection, benefiting both your health and your relationship.3. Help you achieve your fitness goalsA recent study on couples showed that average-weight husbands who care about fitness engage in more physical activity when their wives offer supportive health-related comments. When partners care about fitness—their own and their partner’s—it becomes easier to achieve fitness goals for both the people involved.4. Make your partner fall in love with youThe symptoms of exercise which includes–sweaty hands, a racing pulse, shortness of breath– are the symptoms of physiological arousal which add a thrill in the love life of couples involved. Use this phenomenon to your advantage by inviting your romantic interest to workout with you. The results? A likely boost to your attractiveness in his or her eyes.5. Increase your happinessVarious studies have show that after jointly participating in an exciting physical challenge or activity, couples report feeling more satisfied with their relationships and more in love with their partner. Exercise is a perfect example of the type of invigorating activity that can have these positive effects. It’s the physiological arousal, rather than the novelty or challenge of the activity, that drives romantic attraction. This simply means that sharing a fitness goal, taking regular runs together, or ballroom dancing can boost the quality of your romantic relationship along with ensuring better health.The bottom line of the discussion is that fitness can be about you, or it can be about you and your partner, so why not make it a special one, either regularly or just on occasion, and discover how doing so might give your relationship a new dimension and new life....

SHOES FOR WEIGHT LOSS DO THEY ACTUALLY WORK
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Whether your workout involves running, walking, sports or gym equipment, a decent sport shoe is a must. Not only taking proper care to find the right shoes improves the effectiveness of your workout but it also keeps injuries and accidents at bay. Further, the boost in the weight loss process owing to the right shoe selection helps in encouraging lifetime weight loss by making exercise more fun and less painful. The following tips will help you identify the right type of shoes, their benefits, and tips to keep in mind before shoe selection along with other related details.TYPES OF SHOESIt is important to choose the shoes on the basis of the your workout type. A variety of sport shoes are available in the market for every type of exercise, like:-a) Lightweight and shock absorbing shoes for aerobics as they help to prevent foot fatigue and cushion the ball of the foot, which is put under pressure from aerobic exercise thus increasing your endurance.b) Shoes with inbuilt shockers for running & jogging as they can lessen the impact of your step and cushion the foot from heavy landings.c) Shoes with flexible soles for tennis for protecting your feet from the quick side-to-side movements of the game.d) Thick-soled & high top basketball shoes to provide extra protection against ankle and foot injuries caused by jumping.e) Cross training shoes are suitable if you perform a number of sport or exercise types in your workout.BENEFITS OF PROPER SHOESThe right shoes are very important in order to foster and promote better exercising as they improve the workout efficiency. Apart from this, some of the other major contributions of proper shoes for workouts includes improving your overall performance and protecting you from injuries like like ankle strains, fractures, bunions, corns, etc. Further, right shoes can lessen the impact of your step and cushion the foot from heavy landings and also helps to keep the “Metatarsalgia”, a condition which presents as pain in the ball of the foot, at bay.THINGS TO KEEP IN MIND BEFORE SHOES SELECTION1. Forget fashion & trends while choosing your training shoes; rather go for comfort.2. Have your foot professionally measured at the shoe store every time you go shopping. Our feet change as we get older, and having your feet professionally measured will ensure you’re getting the best fit.3. Look for shoes that have a firm heel, solid support and are light weight.4. Make sure that you are wearing the right socks with the right shoes for better support.5. If you plan to participate in a sport, it is advised invest in a pair of shoes specific to that sport (e.g. basketball or tennis shoes).WHEN TO REPLACE?Worn out sport shoes do not provide your feet with adequate protection during your workout. As per the studies and reports of Michigan State University Extension, running shoes should be replaced after every 350 to 500 miles. If you run 20 miles a week, this means you should replace your shoes every 20 to 25 weeks.Take care of your feet during exercise and your feet will thank you! Not only will you lose weight fast, because you are more comfortable while exercising, you will also learn to love exercise more, because it hurts less. So now its time to invest in a pair of training shoes that will keep your feet free of injury and full of support for every workout and establish the types of habits that will help you lose weight for life....

HOW MANY DAYS YOU SHOULD EXERCISE IN A WEEK
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When planning a workout routine an essential element which often gets missed is figuring out the frequency of exercising. This simply means deciding how often and how many times should you workout per week? So before actually planning a workout schedule there are 3 types of exercise frequencies that should be taken care of the most:a) Overall Exercise: How often and how many times should you do any form of exercise in a week?b) Weight Training: How often and how many times should you weight train per week?c) Muscle Group/Body Part Training: How often and how many times should you train each muscle group or body part in a week?OVERALL EXERCISE FREQUENCYThe first thing that needs to be decided is the overall exercise frequency meaning how many times should you workout per week in total, which includes weight training, cardio workouts, or any other workout too. The answer to this question varies depending upon many specific goals and factors; however, there is 1 general rule that can pretty much apply in terms of everyone’s overall exercise frequency. The rule is: take at least 1 full day off per week from all forms of exercise, which means at the very most you should be exercising 6 times per week. This is because your body and muscles need to rest to recover and if you workout for 7 days gradually it is going to make a negative impact on performance, endurance and results in the long run.WEIGHT TRAINING FREQUENCYWeight training frequency works exactly opposite of overall exercise frequency. On the analysis of various studies, reports and personal experiences it is recommended that the majority of the population should weight train 3-4 times per week, and never more than 2 consecutive days in a row. This also takes into consideration that the majority of the most highly proven and intelligently designed workout programs in existence are all built around doing 3-4 weight training workouts per week. The same goes for having no more than 2 weight training workouts on back-to-back days. These recommendations appear to create the sweet spot in terms of allowing for optimal recovery, and when recovery is at its best, your results will be best too.MUSCLE GROUP/BODY PART ROUTINEThis one is by far, the most discussed, argued, thought about, screwed up, and potentially confusing one of them all; when it comes to discussing the exercise frequency routines. To come straight to the point there are 3 options for training muscle group/body part, which are highlighted as under:a) Training once a week – This one is NOT ideal for the majority of the population.b) Training twice a week – If you are an intermediate or advanced trainee with any goal, a training frequency of twice per week is the most effective way to train.c) Training thrice a week – This routine is best suited for – beginners with any goal, or anyone with the primary goal of increasing strength.So now its time to work on the revision of your workout routine and plan it with the inclusion of rest days to make the most out of your efforts!...

HOW BERRIES HELP IN WEIGHT LOSS
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Berries are a super food for weight loss as they are extremely high in antioxidants, fiber, along with many other nutrients. Not only this, these nutritious fruits are low in “energy density,” or concentrated calories, which keep you full and satisfied for long. Check out some of the common types of berries available in the market along with their nutrient details, and the contribution they can make towards your weight loss and overall health goals:1. Goji BerriesDeep red in color, goji berries also known as Chinese Wolfberry or Mede Berry are composed of 18 essential amino acids, 21 trace minerals, vitamins B1, B2, B6, and E, linoleic acid, selenium, germanium, and beta carotene. This potent berry has shown a positive impact on sexual vitality, happiness, longevity, and overall physical strength.2. BlueberriesBlueberry is an antioxidant powerhouse. The deep blue color of this berry is related to high amounts of phytonutrients called anthocyanidin, which aid in the process of neutralizing free radical damage in our cells. Further, this fruit reduces the risk for heart diseases, cataracts, varicose veins, hemorrhoids, glaucoma, and peptic ulcers.3. Acai BerriesAcai berry is a relatively new-found health treasure. Due to their strong antioxidant contents, acai berries aim at slowing the process of aging and preventing diseases related to cellular oxidative damage. One acai berry holds ten times the amount of antioxidant vitamins as grapes, and two times the amount of blueberries.4. BilberriesBilberries also known as huckleberry, wineberry, and dyeberry are three times smaller than blueberries but they are very much similar in taste, appearance, and benefits. Bilberries are extremely high in antioxidant anthocyanidins. Along with being curative towards diabetes, bilberries also protect your eyes, and reduce the occurrence of poor vision, cataracts, and macular degeneration.5. StrawberriesThese are an excellent source of potassium, fiber, vitamin B, vitamin C, vitamin K, manganese, iodine, folate, omega-3 fatty acids, magnesium and copper. Strawberries are high in antioxidant phytonutrients known as phenols, which play an important role in providing protection from diseases and promoting good health.6. BlackberriesBlackberries are more than just powerful antioxidants. They are also extremely high in some of the highest forms of chronic disease and cancer-fighting compounds: vitamins C, E, and ellagic acid. They also hold high levels the soluble fiber known as pectin, a substance that studies link to lowered levels of cholesterol.7. CherriesCherries are high in quercetin & ellagic acid, which as an antioxidant flavonoid have been shown to promote cell and tissue health. Further, cherries also contain melatonin, an important natural chemical related to healthy sleep rhythms and maintaining a youthful appearance.After getting a close look at the list of commonly available berries in the market and their nutritional details, let’s also have a brief look at the benefits of these berries towards weight loss:-a) Nutrient RichBerries are an extremely rich source of antioxidants, which helps in fighting oxidation – a natural process associated with cancer, heart disease and aging during which cells can be damaged. Black raspberries, red raspberries, boysenberries, Marionberries and strawberries are super-antioxidant foods with high oxygen radical absorbance capacity. All dark-colored berries are also high in ellagic acid, which has been proven helpful to kill some cancer cells. Not only this, these berries are also very rich in vitamin C as well.b) Fibrous FruitCan you believe that there is about 4gms fiber in 1/2 cup serving for blackberries and raspberries, and half that for blueberries, cranberries and strawberries. Along with pumping up the volume high fiber foods also help in slowing down the digestion process because of which fiber takes longer to digest, helping you feel fuller longer on relatively few calories. According to the CDC, some studies indicate that eating whole fruits creates greater feelings of fullness than consuming them either as a purée or juice.c) Energy DensityIn order to lose weight, it is always good to choose foods, which have lower energy density meaning foods with fewer calories. The goal when dieting is to eat a greater volume of food that’s lower in calories to help you feel fuller for longer duration. Foods that are high in water and fiber content but low in fat, such as berries are low-energy-dense foods. For example – 1 tsp of butter contains about the same calories as 1/2 cup of blackberries, blueberries or sliced strawberries, between which is between 30-40 calories.d) Water ContentLong list of berries ranging from blueberries to raspberries, blackberries and strawberries, have high water content. Most fruits and vegetables contain high amounts of water, which increases weight, volume and juiciness but actually has no calories at all. Foods high in water can contribute significantly to a sense of fullness after eating, which ultimately contributes in boosting the weight loss process!...

MORINGA FOR WEIGHT LOSS
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According to researchers at John Hopkins University, the edible moringa tree is gaining a foothold as a healthy food source. Moringa is a plant which is native to parts of Africa and Asia. The name is derived from munakkai/murungai/muringa, the Telugu/Tamil/Malayalam word for drumstick. It contains 13 species from tropical and subtropical climates that range in size from tiny herbs to massive trees. Every part of the moringa tree is edible, although the leaf clusters are the most easily accessible and among the most nutritious. The role of these leaves towards weight loss efforts is mainly because of the plant’s low-fat, high-nutrient qualities that make it an acceptable, low-calorie substitute for many other foods. Along with this, the leaves high in Vitamins B-1, B-2 and B-3, which are needed by your body to convert food into energy.IDENTIFYING MORINGAThis amazing tree is believed to be native to Indian and Himalayan mountains. Some of the major characteristics of this tree which will help you identify it easily are:-a) It is typically 25 feet high in its native regions, and may grow to 10 feet or higher in locations where it is cultivated for food or medicines.b) The leaves of this tree are deep green, with long, edible oval leaflets.c) The moringa tree flowers and produces long, bean-like, edible pods.CONTRIBUTION TOWARDS WEIGHT LOSSIt is true that moringa leaves play an important role in the weight loss process which is typically because the leaves are low in fat but are packed with so many nutrients, which make it a healthy alternative to many higher calorie foods. You will be amazed to know that is you consume moringa leaves you will be able to suffice 42% of the recommended daily minimum requirement of proteins and 125% of the recommended daily minimum requirement of calcium. The leaves which can be either consumed raw, cooked or boiled; are very high in all type of vitamin Bs, which boosts up the digestion process and also speed up the process to convert foods to energy thus improving metabolism.NUTRITIONAL STRENGTH OF MORINGAoringa leaves are a powerhouse of nutrition, vitamins, proteins and minerals and that to without any fat and calories. Checkout its nutritional strength:-a) 1 oz of these leaves has more calcium than 1 oz of milk!b) 1 oz of moringa has more potassium than 1 oz of banana!c) 1 oz of moringa leaves has more iron than 1 oz spinach!d) 1 oz of moringa leaves has more vitamin A than 1 oz of carrots!e) Moringa leaves contain protein at similar levels to whole milk & eggs!HOW TO CONSUME?There are many ways in which you can conveniently consume these leaves. Some of the common and most simple ways are :-a) Raw as saladb) Added to cooked vegetables and soupsc) Boiled like green tea leavesd) Dry powdere) Supplement tabletsTry to make these amazing moringa leaves a part of your daily routine to boost up your weight loss process. You can choose the way you want to consume them as per your convenience since it beholds the same nutrition and health benefits in all ways!...

IS HONEY VEGAN
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Even after doing all the efforts and being extra careful on every move, it is totally impossible for humans to live a harm-free life. Humans for their existence are used to displacing or destroying large and small life forms in each an every activity be it erection of buildings, planting seeds, digging crops, burning wood, flying airplanes, driving cars, or operating factories. Then there are some people who have a difference in their intent, which leads to classification of humans into two major heads – vegetarians and non-vegetarians. Further, there are vegans who consciously strive to do no harm to any sentient life, including insects. This does not mean that vegans do not hurt others inadvertently, but that it is never their aim to do so. Vegans are very specific that they do not consume anything or engage in any activity which causes a direct or indirect harm to any living thing. One of the common debating question faced by vegans is related to honey – “IS HONEY VEGAN?”Honey which can be essentially termed as bee vomit is something that is collected by the honey bees from sucrose-rich flower nectar. It is then stored in the cells of their hive and used as their sole source of nutrition when alternative food sources are not available. The honey that bees produce is stored in their hives for their own purposes. When humans remove honey from the hive, they take something that is not rightfully theirs. Further, to collect honey, beekeepers temporarily remove the bees from their home and during the process, even the most careful beekeeper cannot avoid inadvertently injuring, squashing, or otherwise killing some of the bees. Although the consumption of honey is not deemed as the most important concern for vegans but the fact worth considering is that it is nevertheless an animal product. Further, the 1944 manifesto of the British Vegan Society, a position consistent with the requirement for full (vegan) membership in the American Vegan Society since its inception in 1960 has also prohibited the consumption of honey by vegans.The bottom line of the discussion can be concluded that though sweeteners are not at all necessary for humans as they do not have any essential nutrients, but still if vegans want to indulge in sweets, there are many substitutes available like organic, unbleached cane sugar; beet sugar; maple syrup; agave nectar; concentrated fruit syrups; rice syrup; barley malt; and sorghum syrup, among others. We do not need to choose between exploiting humans or bees in order to satisfy our sweet tooth. Concerned vegans can avoid it completely eliminating sweets from their diet or by choosing compassionate alternatives....

HOW TO STAY MOTIVATED FOR YOUR WORKOUTS DURING WINTER
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Are you the one whose motivation level starts to drop as soon as the temperatures goes down? We understand that cold weather makes it difficult to get up and workout, especially if you have to go out for a walk or run. Many people let the winter blues get down their efforts and in return they gain some weather weight. If you are looking for some simple tips to keep those extra pounds at bay and stay on track, these tips can prove to be really helpful:-1. Set realistic goals: Don’t get excited with the thought of enjoying the winters tucked up in a blanket with a book and a mug of hot coffee rather work towards setting goals which are realistic, tangible and achievable. Setting goals which are tangible will keep you motivated towards accomplishing them. Whatever you plan and set, just ensure that it is measurable and not too far out to reach. Try to cut down the comfort foods that come with winters and focus on eating making more veggies and fruits a part of your daily routine. Evaluate your efforts each week and measure your progress which will boost you to achieve goals faster.2. Build up your own heat: We are so scared with the fear of feeling cold in winters that we tuck ourselves in blanket and cancel the routine of workout. In order to avoid this, it is suggested to build up some inner heat before you actually head out for a run or go towards your gym. For this, you can simply start of by doing jumping jacks, burpees, squats or any other cardio exercise you like with some consistent reps to build the heat and face the cold weather.3. Make the weather your advantage: Just because it is cold out there doesn’t mean that you can’t actually go out. Rather than traditional workouts, plan out a workout which goes well with the weather changes like snowboarding, skiing or snowshoeing. Prepare yourself something warm and healthy like a soup before you go out for workout which will be an added motivation to finish your workout soon and enjoy it while you are tucked in your blanket.4. Choose the right workout clothes: You can ensure success of your efforts in winters only if you dress up properly. Just choose the weather appropriate clothes to keep the cold away and make the most of your efforts. Choose the clothes which are comfortable and capable enough of protecting you from the chili winds. In case you go to a gym for workout, make sure you layer up before AND after leaving the gym.5. Health is not an option, its a must-have: When the winters are around make yourself understand that health is not an option rather it a must-have and willingly or unwillingly you have to work for it. In order to make sure that your stay committed towards your goals just ensure that you pack your gym bags at night so that as soon as you get up you can go for your workouts. Rather than doing to and fro take your office stuff along with you when you leave for gym so that you directly head up towards your workout.6. Be smarter and don’t let your excuses pull you down: You know yourself better than anyone else. You are well aware about the things which keep you going and the same is applicable for the excuses as well. Be smart and know your excuses well in advance and be prepared to work around them. So chuck the excuses and choose the activities you love, and you’ll be excited to get up each day and get going!These tips will surely keep up your spirits and motivate you for workouts even in winters. Don’t forget to follow them so that you can meet your goal even before you actually know it....

STRATEGIES TO OVERCOME OVEREATING
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It often happens that you find yourself tempted by a snack and even if you decide to take a bite of it, you end up finishing the whole of it. Overeating and overindulgence are a difficult part of healthy eating. Here are some helpful strategies to help keep you on track:1. Be particular about your choicesWhen choosing the food items be particular to select those options which will help you feel and satiated. In order to simplify the selection process you can go for foods with complex carbohydrates, protein and fiber. These food choices make your body feel full for longer duration as the body needs more time to digest them.2. Listen to Your BodyListen to your body signals and don’t confuse hunger with boredom. Generally overeating is a result of boredom which leads to consumption of unnecessary calories. When you feel hungry rather than going for a snack, first have a glass of water and then rethink if you are still hungry. To avoid overeating it is important to answer this question – are you hungry or are you bored? If you aren’t sure, go do something – read a book, do some housework or go for a walk! If you don’t feel hungry during the activity, you probably do not need to indulge in a snack.3. Stay SatiatedThe best way to avoid overindulgence and overeating is to feed yourself nutrient dense foods. The more energized and satiated you feel the less likely you are to overeat! 15 minutes before you sit to eat food drink a full glass of water as it will help you feel less hungry and signal your brain to eat a meal that is healthier and curb your cravings for unhealthy and greasy food options.4. Say no to Trigger FoodsIn order to avoid overeating it is strictly recommended to keep trigger foods out of sight. Trigger foods basically indicate towards your favorite food options. You are more likely to go towards overeating mostly on your favorite foods! For example if chocolates are your guilty pleasure avoid storing them in refrigerator. If you do not have the food near you, you are less tempted to eat it. Further, if you find yourself driving to grocery store to buy the same, don’t forget to remind yourself as to why you are dieting and what you have to gain in the long term!5. Plan about long term in advanceIndulgence in simple words is an action for quick gratification. In order to avoid this it is advised to have a well defined plan for future to minimize the occurrence of any uncertainty. Further, thinking about the benefits of healthy lifestyle and keeping inspiration for your goals in your kitchen will be helpful when you are having a weak moment of craving. This will ultimately help in lowering the chances of overeating!...

FLAX SEEDS & WEIGHT LOSS
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Flax seeds also known as linseed is a fiber crop that is grown in cooler regions of the world. It contains a wide array of nutrients that are considered excellent for humans. Out of all, the two main nutrients that contribute towards weight loss are:a. Omega-3: These are the essential fatty acids (good fats).b. Fiber: It contains both the soluble and insoluble types of fiber.OMEGA 3 FATTY ACIDS (GOOD FAT)Though there have been many debates on whether fat is good or not for the human body over the years, but it has been proved by many studies that fat should be an important part of everyone’s diet, paying attention to what type of fat you intake is of utmost significance. Talking in terms of fats, saturated and trans fats are the unhealthy fats which ultimately contribute in weight gain and polyunsaturated fat is the good fat which is needed by your body to boost up the weight loss process. Not only fat in general is slow of digest and thus keeps you full and satiated for longer duration, but it also helps in boosting up the digestion process by breaking down carbohydrates and proteins; without which your body cannot process food efficiently. According to nutritionists, omega 3 fatty acids which are derived from the normal diet are no longer enough to meet our daily requirements and hence foods such as “Flax seeds” make it easy for your body to get the required nutrition.FIBERFiber in any form is very good for our body since our body needs time to process fiber thus keeping you full and satiated for longer duration. Considering flax seeds it is important to highlight that it contains both soluble and insoluble fiber. While soluble fiber plays an important role in lowering the blood cholesterol levels, insoluble fiber help in moving the stool through the colon more quickly, helping bowel movements. Further, flax seeds are extremely low in both carbs and calories which further helps in weight loss by not adding unnecessary and unwanted pounds from calories.Additional Health BenefitsNot only these super seeds are helping with weight loss but there are some other health benefits too which are associated with them, which include –a. Lower risk of heart diseaseb. Prevention of some forms of cancerc. Treatment of immune disordersd. Help with diabetese. Relief from constipationTasty Ways to Eat Flax SeedsFollowing listed are some of simple ways to make flax seeds a part of your daily intake –a. Add them to salads, soups and sandwichesb. Make muffinsc. Add in to your yogurtsd. Mix flax seeds into your oatmeal smoothies and protein shakese. Marinade your chicken with grounded flax seedsf. Use grounded flax seeds as a substitute of flour in baking recipes...

FOODS THAT YOU DIDNT KNOW WERE HIGH IN SUGAR
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Everybody knows that sugar is the biggest culprit when it comes to weight gain, since it is extremely high in calories and also has a negative impact on insulin (fat storing hormone) and blood sugar levels. But can you believe the fact that even though you have been avoiding the intake of sugar to make the most of your weight loss efforts, this little ingredient sneaks and hides in many of the “healthy” items too that you have been consuming. Checkout the list of so-called “healthy foods” that are actually laden with sugar:1. MilkDon’t get deceived by fat-free milk as one cup of it has 12g of sugar. Rather than going for cow’s milk you should opt for soy or almond milk , since both alternatives have nearly half the sugar content in comparison to cow’s milk.2. Breakfast FoodBreakfast is the most important meal of the day and it is advised not to spoil it by opting for commercial breakfast options (cold cereal, instant oatmeal, healthy cereals, toaster pastries, etc.), which usually have high sugar in disguised form. So chuck these and go for options like whole eggs with veggies, protein shake, etc.3. Fast Food SandwichesIt is obvious that fast food is a big no for people who want to lose weight but generally when you are in rush, grabbing a sandwich on the go seems a nice option but what goes unnoticed are the ingredients that go into its making which contain high sugar. The bread that is used to make the sandwich contains sugar, the sauces used as toppings have sugar, even the meat that is added has sugar content. So from next time instead of going for a sandwich prefer a salad with olive oil and vinegar as dressing!4. Ketchup/Tomato SauceEverybody loves ketchup since it is tastes good with every kind of food. While enjoying the taste we tend to forget that most of the tomato-based foods are filled with sugar. Can you believe that 1 tbsp of ketchup has 1 tsp sugar, using this you can calculate for yourself as to how much hidden sugar you are consuming. Considering health and weight loss as a priority, you can opt for mustard sauce rather going for tomato sauce or ketchup.5. Spaghetti SauceOne cup of your favorite marinara sauce contains 14.5g sugar and that too majority of it is added sugar. Instead of buying packed spaghetti sauces you can opt for homemade pesto sauce, bolognese sauce which is high in nutritional value but has lower sugar content.6. Flavored yogurtsYou might be thinking that yogurt is a health food but it is important to know that some types of flavored yogurts actually have more sugar in a single serving than the amount of sugar that is there in a serving of ice cream. For a healthier choice, you should go for yogurts that are free of hormones or antibiotics and plain in flavor. You can add your favorite fruits atop it and enjoy with it without any fear of added sugar.7. JuicesIt is obvious that fruit juices are laden with sugar, but what is worth noticing is that vegetable juices are no exception. A glass of packed vegetable juice has about 8g of sugar per serving, since it contains a large amount of apple juice which is high in sugar. There’s no need to drink sugar and calories when you have a better option to blend a leafy smoothie, which is full of nutrition minus the sugar.8. Granola barsAn easy to go protein granola bars which are marketed as healthy are actually the ones having disguised sugar in form of evaporated cane juice, brown sugar, agave, and honey. So in order to avoid the intake of added sugar skip the granola bars and go for fresh fruit with peanut butter dipping, when looking for a quick snack!9. Coffee DrinkStopping at a drive-thru for a quick coffee drink is a pleasing idea, isn’t it? But what is not that pleasing about the idea is that your favorite latte has more sugar as compared to a doughnut. It’s time that you start enjoying your daily cup of joy without any sugar, i.e. black since it is the best way to enjoy and appreciate the taste and aroma of a coffee bean.10. BreadEven the bare minimum necessity of everyday routine is not free of sugar. Two slices of whole wheat bread have around 8g of sugar. Rather than filling your sandwich stuffing into bread opt for whole wheat pita which has only 0.5g of sugar!11. Salad DressingsSalad is a great way to improve health since it has lot of veggies and is extremely rich in nutrition. Salads are counted as a diet food but the dressings used to enhance its taste have a high sugar content. It is advised to read the labels before actually buying the store dressings and avoid dressings containing high fructose corn syrup or some other type of added sweetener. Even better if you could make your own dressings using olive/avocado oil, vinegar, and fresh herbs!12. Dry fruitsThe whole process of making a dry fruit aims at zapping out the vital nutrients of the fruits which are actually responsible for making it a healthy choice. With the nutrients even the taste goes down which is then compensated by adding things like sugars, dextrose, sulfites, glucose syrup, fruit juice, or sorbic acid, manufacturers are able to create flavors that are enjoyable for taste buds, but less friendly to your waistline.13. Sports drinksEven your favorite sport or energy drink is not actually that healthy you consider it to be. According to Harvard’s study, sports drinks fall under the “drink sparingly and infrequently” category credited to 50g of sugar in a mere 12oz of quantity. The energy boost you get after consuming these drinks is also because of the sugar rush your body is experiencing. So its time to say no to all the energy booster drinks available in the market and rather go for traditional options including lemonades, leafy smoothies, etc.14. OatmealNo, we are not talking about oatmeal cooked up the traditional way rather we are pointing towards the packed oatmeal and the one that are being served by famous fast-food chains including McDonald’s, Panera, etc. The convenient options to have healthy food like oatmeal are generally laden with sugar, maple syrups and many other added sugar substitute. So if you go for any option other than the the old fashioned way you are actually harming your body rather than doing any good!15. Low fat foods1990’s was the time when the world was mesmerized with the law fat diets, which ultimately resulted in increasing the production of low fat products in the market. The problem with low fat food is that after removing the fats the food tends to lose it taste which is then compensated by adding extra sugar. This makes it quite obvious that one should always opt for natural products with full fat to avoid the intake of additional sugar. Anyways a little bit of fat isn’t that bad for the body, what say?Hopefully this list will prove useful to make smarter decisions in the future and avoid sugar laden food items for quicker weight loss results....

DHANURASANA BOW POSE
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In ancient yoga, as well as in modern science, the spinal cord is the most important and most subtle part of the body. The yoga asanas are designed to cultivate the root of our tree of life, the spinal column. Today we are going to talk about Dhanurasana which also has the development of spine as the main focal. Dhanurasana is made up from 2 words: DHANU which means bow and ASANA which indicates yoga pose. The name of this asana is a contribution towards the final position of the body, which represents a bow. In this pose, the abdomen and thigh represent the wooden part of the bow whereas legs lower parts and arms represent the bowstring. This is one of the most important yogic postures, which is known for many health benefits including belly fat reduction, strengthening the lower back, treating asthma, making your entire spine flexible and supple and so on.How To Do It?1. Lie on the ground (on stomach) facing downwards.2. Relax completely with 2-3 breaths.3. Inhale slowly and starts bending your legs backwards and catch the ankles with the hands as shown in the above image.4. You will see that your body is now in the shape of a bow.5. In this position your whole weight will come on your abdomen. Only your stomach and pelvic area will touch the ground.6. Hold this position for few 15-20 seconds and continue taking a deep breath. You can increase the time after practicing this.7. Now after 15-20 seconds exhale slowly and come back to starting position.8. Repeat this cycle for 4- 5 times daily.Dhanurasana & Weight LossIf you are looking for losing weight from your belly and hips then this yoga posture is for you. Dhanurasana, also known as bow pose stretches and tones your core muscles. It also stretches the muscles of your glutes, thighs and hamstrings, helping you give them a defined shape. Continuously doing this asana will help you get rid of belly fat for sure. Other than aiding the weight loss process, some of the other added benefits of including this asana in your routine are highlighted as under:-Added Benefits of Dhanurasana1. This asana is effective for curing constipation, improving digestion, and appetite. Further, it also helps in treating obesity, rheumatism and gastrointestinal problems.2. It improves the functioning of liver, pancreas, small intestine and big intestine.3. It gives flexibility to back by strengthening back muscles and releasing pain.4. Strengthens ankles, thighs, groins, chest, and positively targets the functioning of kidney and liver.5. Cures respiratory disorder like asthama.Who Should Not Perform This Asana?1. The person suffering from high blood pressure, back pain, hernia, headache, migraine or abdomen surgery should avoid doing this asana.2. Ladies should not practice yoga during pregnancy and in periods....

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