Jane 

Do you drink soda drinks? how often do you drink it? an average american drinks around 56 gallons of soda in a year. the innocent can of a soda drink contains 10 tsp of sugar and 160 empty calories. soft drinks are a multi-billion dollar product in united states and with the increasing demand of the soda drinks it becomes really important to evaluate how they can influence a person’s health. with a little research we found that apart from hidden sugar and unnecessary calories there are some more serious reasons why you should quit drinking coca-cola and soda drinks now: 1) it’s not surprising that soda drinks are rich in sugar which results in weight gain, but studies have shown that people who drank soda drinks had a 70% increase in their waist circumference as compared to those who didn’t drink it! along with this, people who drank more than two sodas per day saw a 500% waist expansion! another study which was conducted on mice highlighted that it was the presence of aspartame, which resulted in raising the blood glucose levels ultimately resulting in weight gain! 2) aerated drinks contain high levels of phosphoric acid which disturbs the body’s ability to absorb calcium resulting in osteoporosis, cavities and bone softening. not only this, phosphoric acid also leads to a poor digestion process and blocks the nutrient absorption. 3) all colas contain phosphates, or phosphoric acid, that gives aerated drinks their tangy flavor and improves their shelf life. phosphoric acid is responsible for heart and kidney problems, muscle loss, osteoporosis, and also triggers aging. faseb journal published a study in a 2010 issue which stated that the excessive phosphate levels found in sodas caused lab rats to die five weeks earlier than the rats whose diets had more normal phosphate levels. 4) nonprofit center for science in the public interest petitioned the food and drug administration to ban the use of artificial caramel color in making of coke, pepsi, and other colas brown. the main reason to do so is the presence of 2-methylimidazole and 4-methylimidazole, which has been responsible to cause cancer in animals. according to california’s strict proposition just 16 micrograms per person per day of 4-methylimidazole is enough to pose a cancer threat, and most popular brown colas, contain 200 micrograms per 20-ounce bottle. 5) the water used for the production of soda and aerated is simply a tap water, which is likely to contain chemicals like chlorine, fluoride and traces of heavy metals. 6) it is found that most of the aerated drinks are high in caffeine content, which has been the main cause for many types of cancers, breast lumps, high blood pressure. etc. along with this, the high sugar sodium and caffeine present in these drinks dehydrates the body and over a long period of time can cause chronic dehydration. 7) the cans in which sodas are sold are lined with an epoxy resin called bisphenol a (bpa), which is known to interfere the normal functioning of hormones. this can result in everything from infertility to obesity and diabetes and some forms of reproductive cancers. 8) one of the main ingredient used in the production of aerated drinks is derived from corn. 88% of the corn grown in u.s. is developed genetically to resist toxic pesticides or engineered to create pesticides within the plant itself. there are no studies and results which can prove or disprove the impact of these crops oh humans. scientists have found that, in animals, gmos (genetically modified crops) is responsible for digestive tract damage, accelerated aging, and even infertility. apart from this a study in france, found that rats that were fed gmo corn for their entire two-year lifespan developed mammary tumors and died earlier than rats that ate non-gmo corn. 9) sodas and aerated drinks are also a major cause for dental problems. regular intake of soda causes plaque to build up on the teeth, which can further lead to cavities and gum diseases. 10) soda drinks have no nutritional content at all. not only that there are many dangerous and harmful effects of drinking soda, but there is not a single positive benefit to outweigh them. soda is an unnatural substance that only harms the body.

Coconut sugar also known coco sap sugar or coconut palm sugar, is not produced from coconuts. it is a product of the coconut tree, or more specifically the sap obtained from coconut tree’s flower buds. coconut sugar is prepared by boiling and dehydrating the sap of coconut palm. the granules are brownish and larger in comparison to the standard table sugar. the question which generally arises in the minds of weight watchers is that whether this type of sugar is actually healthier in comparison to its alternatives or is it just another pretty name for a sweetener? the answer is very clear that coconut sugar offers the same amount of carbohydrates and calories as the standard table sugar (about 15 calories and 4 gms of carbohydrate per tsp), but the added benefits of coconut sugar are responsible to make it a hot commodity in the health food world. some of the major benefits of coconut sugar which differentiate it from regular table sugar are stated as under- 1. coconut sugar isn’t a nutritional superfood, but it does offer a good amount of vitamins and minerals than white table sugar. it contains trace amounts of vitamin c, potassium, phosphorous, magnesium, calcium, zinc, iron and copper. along with this, coconut sugar also provides small amounts of phytonutrients, such as polyphenols, flavonoids and anthocyanidin, and antioxidants. apart from this, it also contains vitamin b inositol, often used as a mood booster. 2. it contains very less amount of fructose, which is a type of sugar human body converts to fat quickly. only your liver can break down fructose, and one of the results of this breakdown is triglyceride, which is again a form of fat. additional consumption of fructose must be avoided for better health. coconut sugar has 45% fructose which is very less in comparison to other sweeteners. 3. the main role of glycemic index is to measure the effect of carbohydrates on blood sugar levels. foods that have high glycemic index result in a spike in blood sugar level which is the main cause of sugar rush and subsequent crash. not only this, the fast spikes also result in soared insulin levels that ultimately have some serious consequences for diabetics. coconut sugar ranks just 35 on this index while regular table sugar ranks between 60 and 75. 4.coconut sugar has 78% of actual sugar while nutrients, antioxidants, and minerals constitute the remaining 22% which makes it a better alternative in comparison to regular table sugar which is 100% sugar! 5. regular table sugar and high fructose corn syrup don’t contain any vital nutrients and, therefore, are a source of “empty” calories. coconut sugar owing to its source of origin does retain quite a bit of the nutrients like iron, zinc, calcium and potassium, along with some short chain fatty acids, polyphenols and antioxidants that also provide additional health benefits. 6. in 2014, the united nations’ food and agriculture organization classified coconut palm sugar as the most sustainable sweetener in the world. it’s source of origin, i.e. coconut tree use minimal amounts of water, especially compared to sugar cane production. it has no artificial ingredients and is not chemically altered in any way, which makes this product environment-friendly. overall this discussion can be summed up by highlighting that there isn’t much difference between white table sugar and coconut sugar in terms of calories, but the nutritional content and other associated benefits definitely make it a better choice.

The avocado (persea americana) is a tree native to mexico and central america. it is one of the staple ingredients in diets around the world. it is an essential ingredient in sinful and rich dip for chips, salads, and sweets. it is a nutritious food that provides essential nutrients like fats, fiber, potassium, magnesium, copper, and manganese, as well as most of the b vitamins and vitamins c, e and k. it is a boon for everyone: vegan, vegetarians, and anyone who enjoys fresh, tasty foods. along with this, it is of great help to the weight watchers too as it boosts the weight loss process. with its proven health benefits like – lowering cholesterol, quelling hunger pangs and reducing the belly fat, the avocado is arguably a perfect dietary option for weight watchers. here are major reasons why: 1. kills your hunger nutrition journal in its study highlighted that people who ate fresh avocado for lunch had 40% reduced desire to eat for hours afterward. the freshly made guacamole (avocado-based dip) is the best hunger killer known to man till date. with only 60 calories, guacamole provides a high level of satiety value and keeps you away from food & unnecessary calories for hours. just keep in mind that you make guacamole at home as many of the ones that are available in jars at stores are made without the real fruit! 2. low calories american journal of clinical nutrition compared the effects of a three-week diet high in palmitic acid (saturated fat) to an equi-caloric diet high in oleic acid (monounsaturated fats) to evaluate their impact. the result of the study highlighted that physical activity of people following high oleic acid diet was 13.5% higher as compared to the palmitic acid diet. this clearly means that eating this wonder fruit can provide you the same energy boost which you get from man-made pre-workout supplements. this makes you reduce the calorie consumption and get that extra boost naturally without any concern for the side effects. 3. regulate sugar metabolism & insulin sensitivity diabetes care in one of its study found that men and women whose vitamin k intake was among the highest, i.e. 25% of subjects showed a 19% lower risk of developing diabetes over the course of 10 years as compared to people who have low vitamin k intake. an avocado provides nearly 20 vitamins, minerals and phytonutrients essential for healthy weight management, including 14g of satiating fiber and 66% (60 mg) of your daily need for vitamin k. 4. complete body fuel nutrition journal in one of its study found that eating a half sized avocado daily contributes in improving the overall diet quality and also reduces the risk of metabolic syndrome by 50%. along with this, it further expands that an avocado eater has a lower body mass index and smaller waist circumference. this makes it very clear that this wonder fruit opens the best gateway to a better, leaner and healthier lifestyle for all individuals. 5. rich in antioxidants antioxidants from fruits and vegetables help in neutralizing the impact of free radicals (destructive rogue oxygen molecules which are natural byproducts of metabolism) in our body. as highlighted earlier, avocados are rich in monounsaturated fats and a study in mexico has highlighted that these avocados help in effectively handling the impact of these free radicals and boost up the working of metabolism. 6. targets your belly researchers are of a viewpoint that if you replace the basic vegetable cooking and finishing oils for varieties like avocado oil that are rich in monounsaturated and oleic fatty acids can majorly contribute in reducing the abdominal fat, which ultimately also lowers the risk for metabolic syndrome. penn state in one of its study found out that people who consume about 3 tbsp of monounsaturated fats on a daily basis for a month lowered their belly fat by 1.6% compared to those who consumed a flax/safflower oil. 7. keeps cholesterol at bay as a result of some studies that have been conducted, researchers have opted avocado the best natural fruit available to not only keep doctors away but also keep cholesterol and the related problems at bay! the studies have attributed the level of monounsaturated fat content available in avocado to play an important part in lowering elevated cholesterol — a factor in insulin resistance, excess weight, and obesity. 8. nutritional info in 1 small californian avocado, there are about 227 calories, 2.7g of protein, 21 g of fats and 11.8g of carbs. the major content of carbohydrates is in the form of fiber, i.e. around 9.2g which is a great contribution to daily fiber intake. along with this, in the fats there are only 2.9g saturated fat and the rest is healthy monounsaturated input. also the avocados from florida are larger in size and hence have more calories- 365 calories and 30.5g of fat so, don’t forget to make this wonder fruit an essential element for a healthier & happier day and also use it as a key to boost your weight loss efforts.

Guess which fitness equipment could you purchase for less than $10, that can easily fit in small space and can be used by everyone from young to adults??? the answer is simple: it is skipping rope! it is obvious that every one of us has or at least tried jumping a skipping rope in the past. it is a very significant cardio exercise that helps to boost up your heart rate and by doing so contributes in burning large amount of calories in a short span. how to do skipping the right way? if you are well versed with the right method of skipping it is great, but just in case you are a little confused then follow this simple method: the basic way to do skipping is to keep your feet together with your elbows close at your sides. hold the rope behind you with the middle touching the floor just behind your heels. swing the rope and jump a few inches off the ground as the rope swings around to your front. move your wrists and forearms, not your shoulders. it is a little difficult to coordinate your body with the rope as you need to assure that the rope hits the floor when your feet/body is in the air, but that is main key of doing this exercise effectively! how much calories does it burn? the answer to this question is: as much you want! this is because the number of calories you burn from skipping is variable as it depends on your body weight and the level of intensity. for example: if you are an extremely overweight, you need more energy to jump up so you burn more calories than a lighter person, but even if you are a light person you can burn more energy too if the intensity is on a higher level. on a generic basis, skipping when done properly would help burn at least 600 calories in 30 mins and is actually great for your heart since it really pumps up the heart rate much faster than any other type of cardio. benefits of skipping some of the major benefits of including skipping in your weight loss regime are highlighted as under: a) it is a high-intensity interval training workout, which makes it one of the best cardio exercise. skipping burns more calories in comparison to running. to make the difference more clear: the effort it takes to jump rope for 10 minutes is the equivalent of running a mile in 8 mins! along with this, british rope skipping association has explicated that 10 mins of skipping can have the same health benefits as a 45-minute run. b) skipping is a no equipment form of exercise. all the equipment that the skipping exercise requires is a jumping rope, which can fit into your purse or handbags and is travel-friendly. so, you won’t have to miss your workout, all you need is a rope and an open area to burn calories. c) jumping rope blasts the calves, tones your arms and shapes the abs. studies show that skipping exercises put lesser pressure and is less shocking for the joints than running. it is a low impact exercise than running and, therefore, a better option. those who regularly jump rope gain more stamina, agility, better posture, balance, quicker reflexes, and much higher levels of overall coordination! d) skipping can be done by anybody and everybody, from beginners to advanced level. e) skipping is a perfect exercise to improve your flexibility and it also aids your coordination and balance skills! f) skipping also helps to keep the problem of osteoporosis at bay as it is a weight-bearing exercise which plays an active role in improving the body density! conclusion thus, the highlighted information is quite motivating for you to include skipping in your weight loss regime to speed up the process and reach your desired goals faster!

In our busy, overscheduled lives, stress is an everyday issue that affects our mood, positivity and our body too. common triggers of stress include finances, work and relationships, which blur our focus on weight loss and exercise. however, your focus isn’t the only thing that’s affected. research shows that stress affects the body in a much deeper way, which further prevents you from keeping those extra pounds off. here’s how: your body’s natural response stress triggers the body’s adrenal response, called the fight or flight response. this causes the activation of the glycogen stored in the liver and muscle and pushes the body to store more fat for energy. one study conducted by the university of new mexico in 2005 showed that this stress response leads to increased fat storage, loss of muscle mass and an individual’s impulse to eat more than he or she should. cortisol release cortisol is a stress hormone which inhibits weight loss. prolonged stress stimulates the body to release more cortisol in the blood stream which slows metabolism and causes loss of muscle mass. in addition, cortisol also causes the unwanted storage of fat, especially in the abdominal region. the national endocrine and metabolic diseases information service states that other possible signs of high cortisol levels are fatigue, high blood pressure and high blood glucose levels. metabolic syndrome an article published in the british medical journal in 2006 showed that employees with chronic work stress are twice more likely at risk of metabolic syndrome than those who don’t have work stress. metabolic syndrome increases a person’s risk of type 2 diabetes and stroke. since it is linked to stress, it may be a risk factor of heart disease as well. emotional eating or increased appetite emotional eating is a common problem among most young children, teenagers and adults. stressful situations trigger the release of cortisol and adrenaline. the high cortisol levels in the blood increase your appetite and lead to sugar cravings. how to prevent stress beating stress can seem near to impossible but you can reduce it by practicing a few life-improving techniques every day. first identify what’s causing stress in your life and try to overcome it. next take 5-10 minutes of your day to meditate and breathe deeply – preferably before you start your day or work. other calming methods are yoga, tai chi, massage, exercise, dance, music and aromatherapy.

Did you know that certain spices could actually help you lose weight? if you’re trying to shed off those extra pounds you might want to ditch the salads and start indulging into curries. studies have shown that the spices used in indian and asian food can help suppress appetite, speed up the metabolic rate, and even stop fat cells from reappearing. here’s the list of magical spices that you should add to your pantry to fasten up your weight loss process:- 1. ginger ginger helps to boost up the metabolism levels and lowers the appetite. it also helps in better digestion which is a key to faster weight loss. along with this, it has the same thermogenic effects as capsaicin because it has warming effects in the body, which all adds up to more fat-burning activity. 2. turmeric the yellow spice which is made from a root, turmeric is what gives the curry a deep yellow hue. turmeric proves to be really helpful in weight loss process as it shoots up the metabolism levels. not only this, it also helps in preventing the weight gain after the initial loss as it prevents the re-growth of fat cells. 3. garlic garlic has immense number of health benefits and in context of weight loss it proves useful as it is a powerful detoxifier, boosts your metabolism, eliminates fat from the cells and regulates the ups and downs in your blood sugar levels! 4. cinnamon a study conducted by archives of biochemistry and biophysics on animals showed that the use of cinnamon reduced the accumulation of belly fat. not only this, various studies explicated in american journal of clinical nutrition highlighted that using cinnamon while cooking starchy meal may help stabilize blood sugar and ward off insulin spikes.cinnamon basically consists of powerful antioxidants called polyphenols that are proven to alter body composition and improve insulin sensitivity. 5. cardamom they are rich in digestive qualities and also help in burning fat. the green scented pods are considered helpful in digestion as they reduce flatulence and general digestive discomfort. 6. mustard/ mustard seeds a british study that was conducted to evaluate the role of mustard seeds in weight loss highlighted that the use of these seeds helped in increasing the metabolic rate of participants by 25%. though mustard is high in fat which is usually bad for weight loss; the good side is that it induces the feeling of fullness and curbs appetite for hours. mustard is also high in dietary fiber which helps in digestion and helps you feel fuller for longer periods of time. 7. pepper it is one of the most common spice which is used for cooking. the main component that is responsible for the flavors of this spice is piperine, which apparently stimulates the central nervous system. this composite working of pepper is one which is responsible for its metabolism-boosting properties! 8. cumin another curry staple, cumin is also likely to boost up the weight loss process. research has highlighted that the people who use cumin in their diets lost 3 times the body fat in comparison to those who didn’t. along with this, a study has highlighted that it increases metabolism, especially when used in curry spice blends. lack of iron is also a common reason for the lower level of energy and fatigue, as cumin has high iron content it helps you in exercising more and thus boost up the weight loss process! 9. chili pepper (cayenne) a study conducted in england explicated that people who consumed a tsp of red or cayenne pepper with each meal had 25% increase in their metabolism levels. capsaicin, is a substance found in peppers which not only gives them their flavor, but also helps in fighting weight gain and obesity as it decreases calorie intake and lowers blood fat levels. the spicy nature of cayenne is sometimes attributed to its ability to help people lose weight as people tend to eat less (fewer calories) and drink more! so, use these amazing spices to not only make your favorite foods and dishes tasty but also fasten up the weight loss process!

Everybody knows that 60% of the human body is made up of water. your body is a complex system and if it lacks or gets too much of something, this system can actually breakdown. the imbalance can manifest itself in the form of water retention. water retention is a big road block for weight conscious people as it hinders their long-term goals. in the vast majority of cases, you can get rid of water retention by making a few lifestyle changes, which isn’t always easy, but it is within your power. check the following tips to get rid of unwanted water retention in your body:- 1. avoid too much salt kidneys are responsible for balancing the amount of sodium and water in the human body. if the sodium levels are high then the kidneys hold on the extra water to dilute it. if you regularly intake high amounts of salt it eventually results in water retention and high blood pressure. if you want to get rid of water retention the key is to stay away from products that are high in salt content like – processed foods, canned foods, processed meat, and frozen foods. the ideal intake of sodium in a day should be less than 1500 mg! 2. drink plenty of water it may seem contradictory, but increased intake of water is a sure shot way to cure water retention in the body. when your body is well hydrated it is less likely to hold on the excess water in an attempt to maintain sodium balance. the best way to calculate the ideal water amount you should have is to drink half your weight in ounces each day. like if your weight is 140 pounds, you should drink 70 oz of water per day. 3. sweat it out sweating is a mechanism adopted by the body to regulate its temperature. if you are sweating it automatically indicates high metabolism levels and its efficient working. along with this, it is worth noticing that water retention is not only related to water but also the sodium that is trapped under the skin. initially when you start sweating it tastes like salt but after a while it tastes like regular water. this simply indicates that you have sweat out most of the sodium that was being retained underneath your skin. once again when sweating be sure to have handy water as you not only sweat water and sodium but some essential vitamins also! 4. eating healthy and balanced diet water retention basically indicates that either your body is getting too much or too little of what it deserves. a healthy balanced diet mainly consists of fruits and vegetables, whole grains, lean meats, etc. potassium-rich foods like banana, berries, watermelon and spinach also play a key role in effectively managing the fluid levels in the body. along with this, foods full of fiber like whole grains, greens, seeds, and fruits can also aid in reducing water retention. further the high calcium products like milk, yogurt, buttermilk etc. also play an influential role in handling the water retention in problem. aim to take in 1200-1350 mg of calcium, per day, to cure water retention. 5. sip on the herbal tea many herbs are slightly diuretic. parsley is the best known one. take two teaspoons of dried leaves for each cup of boiling water and seep for ten minutes. drink three cups a day. 6. avoid caffeinated drinks and alcohol if you want to get rid of water retention stay away from caffeinated drinks and alcohol. drinking lots of alcohol or too many caffeinated drinks may lead to dehydration and cause fluid retention. if you follow the guidelines above, you will not only get rid of water retention, but you will also be able to lose weight faster, become a much healthier person, and get resistant to the plethora of other maladies that spring forth from the imbalance of unhealthy lifestyles!a

Tempeh is a soybean product originated in indonesia that is dry in texture and is brownish in color. it is high on nutritional characteristics and also has textural qualities. tempeh comes in an array of flavors like soy, soy-flax 3 grain and is extremely rich in nutrition like dietary fiber, protein and also vitamins. it is prepared using a simple process – soybean is soaked till it gets tender and then the beans are de-hulled; after it the beans are cooked partially and pressed in a layered cake form. tempeh is an excellent food product to support in overall digestive health. there are numerous health benefits obtained from tempeh – high in fiber, rich in antibiotics, regulates blood sugar levels and is an ideal for individuals on low sodium diets. tofu is another soybean product that basically originated in china. it is made after the beans have been processed with soy milk product. tofu in simplest form can also be explained as the curd of soy milk, which is pressed in flat patty shaped bricks. tofu has a wet texture and is smooth, soft and spongy. not only the soybean product is full of calcium, iron, magnesium, vitamin e and is cholesterol free, but it is extremely low on fat and calories too. tofu contains soy flavones, which can stimulate human estrogens and can also have either beneficial or harmful effects when consumed in sufficient quantities. basic comparison tempeh is brown in color, dry in texture and requires time to absorb the flavors whereas tofu white in color, extremely soft and porous which makes it easy for this product to absorb the flavors. nutritional comparison both the products are high in proteins, but tempeh (1/2 cup has 15.4g) contains more of it in comparison to tofu (1/2 cup has 10.1 g). in a half cup of tempeh, there are 160 calories while there are only 97 calories in the same quantity of tofu. along with this, in half cup of tempeh there is 3.5g fiber and only 0.5g in the same quantity of tofu. key points of difference some of the major differences between these two products are highlighted as under:- 1. not only, tempeh is a whole soybean product and offers high amount of fiber, protein and vitamin content but when compared to tofu it can be stated that tempeh is better or healthier choice as it is less processed. 2. tempeh is a safer choice as the process involved in producing the tofu requires the addition of coagulant that may not be a safe procedure. 3. tempeh, when compared to tofu, has a higher amount of proteins and the process utilized for producing it is better and healthier than the tofu. thus it is clear that both tempeh and tofu are the excellent soybean products, both are healthy and rich sources of protein, but still tempeh wins the race and is considered to be a better choice for people looking for healthier choices!

Eating chocolate is a pure-pleasure deal for everyone. can you imagine that your favorite sweet also helps you lose weight? is it a dream come true? yes, it does help you shed off those extra pounds if you take some aspects into considerations. derived from the plant theobroma cacao, natural chocolate is processed into cocoa, often as a powder. cocoa and chocolate are commonly confused as an alternative for each other, but that is not actually true. to differentiate between them – cocoa is the non-fat component of cocoa liquor which is made by grinding cocoa beans whereas to make chocolates cocoa butter, cocoa, sugar and other ingredients are required. major benefits of cocoa powder though it is hard to believe that this sweetener contributes in your weight loss regime, but it is indeed true. check out the major benefits of including it in your routine:- 1. help you lose weight cocoa powder is really helpful towards weight loss in multiple ways – it is low in calories merely 90 per serving, it stimulates serotonin production responsible for regulating your mood and helping you suppress your appetite as well! 2. detox the body cocoa powder is rich in fiber content which is a major requirement to improve the working of the digestive system and remove all toxins from your body as well. not only this, cocoa powder is full of antioxidants and flavonoids that play an active role in protecting your body from free radicals and other harmful substances 3. improve metabolism levels including raw and organic cocoa powder in your diet can actually improve your body’s ability to metabolize fat and convert it into energy. to justify this fact a study was published in nutrition magazine in 2005, in which rats who were fed cocoa as a part of their diet, they exhibited significantly lower rates of fatty tissue than rats that weren’t. 4. decreases inflammation a new study by louisiana state university shows that cocoa also plays a positive role in cutting down inflammation which ultimately helps on reducing bloating and improves overall body functioning. 5. good for your heart it works wonder to keep your heart in good health – lowers blood pressure, increases blood flow, wards off bad cholesterol (ldls), raises good cholesterol levels (hdls), thins your blood and fights off plaque formation and build-up. this overall justifies that your heart will work better and it will also lower the chance of cardiovascular disease, heart attack, stroke and more. 6. mood booster cocoa contains both anandamide and phenylethylamine, both of which induce euphoria, act as an aphrodisiac and boost overall mood. the happy mood helps you to be active and dedicated towards workouts and diet regimes which indirectly contributes in weight loss. 7. good for overall health according to research from harvard medical schools, populations that have a high intake of raw cocoa powder have extremely low rates of cancer, heart disease and stroke, three of the biggest health problems plaguing our world today. the flavonoid content of cocoa is responsible for most of its healthful benefits. the amount of flavonoids present in a cocoa plant depends on the processes involved in their production. the flavonoids present in cocoa control the levels of cholesterol in the body they also protect the ldl produced from being oxidized to form metabolites that can damage the blood vessels. how to eat it? though normally people are likely to mix cocoa powder with milk and have it but it is worth noting that it is better to have it with milk substitutes (almond or coconut milk) for better results in comparison to regular animal milk (it affects your body’s ability to absorb the cocoa’s nutrients). along with this, it can also be enjoyed with your morning oats, smoothies, sauces, and soups! overall, the good news is that you don’t have to give up your favorite sweet treat to slim down. having a little bit of dark chocolate helps reduce the craving for other naughty foods, making it easier to stick to your diet. so go ahead! feel guilty about the chocolate croissant or the bowl of chocolate ice cream – no longer.

Whether you’re sick, traveling or just can’t head to the gym for any reason, a nomadic workout can definitely charge you up and prevent you from slacking off. simply put, a nomad’s workout is a workout that you can perform at home, or anywhere else where you don’t have access to gym equipment. the following workout program requires minimal equipment, can be performed in a small space and only needs your body weight and a mat, carpet or towel to lie on. to intensify your workout, minimize rest time and perform these movements seamlessly without breaks. keep your heart rate up throughout your workout to boost you cardiovascular fitness and elevate your endorphin levels! stretch start your workout with a basic stretch routine. 20 reps of the surya namaskar pose is a good option. this stretches the major muscle groups of your body such as the quads, hamstrings, hip flexors, chest, and back. do some neck rolls and tricep and bicep stretches and you are ready to begin! jump rope if you don’t have a jump rope, that’s fine. you can simply mimic the movement without it. continue jumping rope for 4 minutes. this will warm you up and boost your heart rate. burpees people hate burpees for a reason. it’s highly challenging, which is why it works! this is a great compound exercise which utilizes many muscle groups such as the core, upper back, legs and arms. it’s also good cardio and a great fat burner. to perform a burpee, stand with your hands by your sides and legs shoulder width apart. squat and place your hands on the ground. thrust your legs behind and get into plank position. jump up to a squat position and jump again to standing up. repeat 10-15 times. plank go into pushup position with abs tight. maintain this position for at least 60 seconds. squats squats are great for the lower body as they use your glutes, quads, hamstrings, back and core. stand with legs hip-distance apart with toes pointing slightly outward. engage your core and lower your body to a squat position. chin up, maintain a neutral spine, keep your weight on your heels and keep bringing your body down till your thighs are parallel to the floor. do 20 reps. tricep dips you can perform tricep dips using a sturdy chair, a sofa or your kitchen counter. sit on the edge of your chair while holding the front edge and move your butt off the chair with feet hip-width apart. lower your hips toward the floor and facilitate this movement by bending your elbows. push your hands down to bring yourself back up and repeat. perform 15-20 reps without breaks. lunges lunges are great for the inner thighs, glutes, and abs. stand with feet close together, core engaged and head facing forward. take a big step forward and bend down so that your front leg’s thigh is parallel to the ground. alternate legs. repeat 15 to 20 times. side plank take a push-up position and lower your weight to your left forearm. now place your right foot on top of the left one or in front of it and push your body up with your left foot and arm. stretch your right arm upward and look towards it. maintain this position for at least 30 to 60 seconds. and switch sides. repeat 5 times on each side.

“i exercise a lot but am still not able to lose weight” are you also facing the same problems?? if yes, then it is time to fill in the loopholes, which are actually blocking your way and delaying the desired weight loss goals. basically, when we are exercising there are a number of bad habits all of us fall prey to which ultimately limit the results and get in the way of your long-term health goals. whichever exercise schedule or pattern you intend to follow you are bound to get more bang for your buck if you make these tips a part of your daily routine! 1. engage mentally during workouts when you fail to stay tuned in, you’re more likely to make mistakes. paying attention to what you’re doing can help you position your body in the right ways and engage the correct muscles. for eg :- poor form when strength training can lead to injuries or an inefficient stride during the latter portions of a jog can cause problems in certain muscles and joints. not only this, being engaged with the task at hand allows you to notice when you’ve made jumps or improvements in fitness, which can be highly motivating. 2. include variety in your workouts don’t forget that variety is the spice of life and this is very well applicable to your workout patterns too. it’s obvious to get bored if you follow a monotonous workout schedule day after day, week after week. not only can variety in your exercise schedule generate better weight loss results, but it also keeps your mind engaged. you’ll find that this may even have you looking forward to workouts as you master new skills. try new moves when you are into strength training and create variety in cardio sessions too for better weight loss results! 3. mix up your intensity level no…no, we are not saying that you should change your workout routine but what we advise here is to play with the intensity level in your workouts to boost up the weight loss process. mixing up your intensity level is simply about upping the ante in certain workouts to work different energy systems. it is true that difficult workouts are important, but one should not overlook the role played by the easy workouts too. they burn calories and contribute to fitness while also allowing your body to recover. if you’re just starting an exercise regime, you might begin with all easier-paced efforts and, gradually, add in 1 tougher workout each week. 4. do the extra things being physically active is the most important element if you want to lose weight but one should not forget that the extra things also have a major contribution to make your weight loss efforts successful. this includes stretching or self-massage, getting adequate sleep, drinking enough water and eating foods that contribute to better performance and recovery. just 10-15 mins a few times a week devoted to this type of work can help keep you in tip-top shape for your next workout, so it’s well worth your time. 5. make a plan in addition to doing both hard and easy workouts each week, it is also important to have a long-term plan for exercise. if you simply hop on the elliptical for 20 minutes a few times a week at the same pace for months on end, you’re unlikely to see the progression in fitness you may desire. as you get in better shape, be sure to look at how you can increase the time spent or intensity of the exercise, or try additional activities so that you avoid a plateau and continue to build on that hard-earned fitness. so, don’t worry just keep these simple tips in mind and be dedicated towards your workout routines and you will be able to achieve your weight loss goals in no time!

In order to lose weight, people are willing to try just anything – be it the fad diets, new exercise patterns or weight loss supplements! it is amazing to know that americans spend about $40 billion every year on weight loss related products and programs. but could you image that weight control can be as simple and as cheap as chewing your food more? more chewing, fewer calories scientists have suggested that chewing your food for longer may help you lose weight. a study has explicated that munching on each mouthful for longer significantly reduces the amount of calories consumed during a meal. volunteers who chewed each mouthful 40 times ate 12 percent less food than those who chewed just 15 times. it is thought chewing for longer prevents over-eating by giving the brain more time to receive signals from the stomach that it is full. slowly chewing the food also appears to lower the levels of ghrelin, the ‘hunger hormone’, circulating in the digestive system. a chinese study was conducted on 16 slim men and 14 obese men in their late teens or twenties to evaluate the impact of chewing on weight loss. in the first, they wanted to see if the obese men chewed their food differently in comparison to their lean rivals. each volunteer was given a pork pie and filmed by a secret camera to test how many times they chewed before swallowing. the results found that, although the obese men chewed at the same speed as the slim ones, they swallowed their food much more quickly. in the second experiment, both groups were given another portion of pork pie to chew 40 times and then swallow. researchers found that when volunteers who chewed for longer consumed 11.9 % fewer calories, regardless of whether they were slender or obese. further, the blood tests taken 90 minutes after eating showed volunteers also had much lower levels of ghrelin when they had chewed each portion 40 times rather 10-15 times. in a report published in the american journal of clinical nutrition, the researchers said eating food slowly could be a simple and effective way of tackling weight problems. in their words – ‘research indicates eating quickly, gorging and binge eating have a substantial effect on being overweight. ‘our results showed obese participants chewed less and ingested more quickly than lean ones.’ a chief nutritionist at st george’s hospital, london said although eating more slowly may have some effect on gut hormone levels, the benefits are more likely psychological. she explained that when you gulp down the food without chewing you don’t realize how much you are eating. chewing the food for longer makes you attentive towards the taste smell, texture and food which is likely to contribute in your better management of hunger levels! further apart from helping you keep the weight problems away, chewing your food is surely going to contribute towards better digestion and help in the smoother functioning of the overall digestive system in your body! along with chewing the food around 30-40 times, some of the considerations that should be followed while eating food to are – 1. avoid distractions like tv, music, chatting while eating food! 2. manage the portion size and try to divide your meals! 3. be mindful for healthy food when you choose your meals! the bottom line of the discussion is that if you want to lose weight just practice the no effort activity of chewing the food properly and see significant visible changes.