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

As the weekend is here for many people, eating out is a way to relax and socialize. any type of social hangout like going out for movie, dinner, coffee, date with loved ones, etc. is incomplete without food. but if you are watching your weight or just are concerned with healthy eating, dining out can be a challenge. the good news is that usually there are healthier options at every restaurant, even at fast-food places. by following some simple guidelines, you can enjoy eating out and still have a healthy diet. so here are few of the smart choices that i make to avoid being antisocial and at the same time keep my weight loss practices on the right path: 1. cafe if you are going for a coffee with your friend or colleague, you can make it worthy and harmless for your diet regime. sometimes you feel that it’s just a coffee and it’s absolutely ok to take it, but no. a cappuccino/frappe may be as heavy as a meal as they are loaded with added sugar and fats and hence it becomes important to make a healthier choice: – order a black coffee or a green tea instead of a latte or a whole fat cappuccino. if you want to use a creamer, then ask for almond milk or soy milk rather than taking a whole fat creamer. – if you like to have something cold, have an iced coffee with stevia or treat yourself with a mocha without sugar. – if you want to munch on something, avoid high fat muffins/cakes/biscotti’s and opt for nuts! 2. movie if you are a movie buff and like to catch up on movies often with your friends or family, then go ahead with that but know how to stay healthy and avoid unnecessary calories coming from that junk food being served at the theaters: – if you prefer popcorn, then the ideal quantity is 2 handful as it is loaded with butter. – instead of nachos and cheese, get yourself something else like a low-fat frozen yogurt (if there is any healthy option). – avoid hot dogs and go for no cheese/butter sandwiches. – avoid empty calories present in sugar loaded cola drinks; instead opt for plain water. 3. dining out at a restaurant now this is the most tricky place where all your week’s effort can go in vain in minutes. so let me highlight some healthier options, which could be a great help to save your weight loss efforts: a) drinks usually the evening or the afternoon starts with drinks. so make sure your drinks are not loaded with sodas or any type of sugar syrups. instead have a sparkling water or a fresh lime with soda. b) appetizers – at a chinese restaurant, order a clear soup (vegetables/chicken) with no msg or order some steamed veggies. also, if you like dim sum, relish their taste as well but keep the quantity in mind (have 2 pieces). – at a japanese restaurant, order yourself a miso soup and some sushi. it will make you so full that you can jump straight to the desserts and skip the main course. – at a mexican restaurant, have a soup and some guacamole with chips (have 4-5). – at an italian restaurant, have some nice broth soup as it has few calories in comparison to the other creamy soups. you can have some crostino with no cheese or a salad with dressing on the side. – at an indian restaurant, have a dal soup/chicken tikka/paneer tikka. avoid the kebabs as they are loaded with fats. c) sides some of the super healthy and extremely delicious options for the sides are as under: – instead of fries, go for saute veggies. – ask for steamed broccoli seasoned with salt and pepper as they are yummy. – order jacket potato with some salsa. d) main course – chinese/thai main course choices – steamed brown rice/white rice with veggies or chicken. avoid lamb! – japanese main course can be again some rice & veggies. – mexican cuisine healthier choices can include burrito without cheese. – italian food lovers can enjoy pizza with less cheese and lots of veggies, no sauce pasta with vegetables/olive oil. avoid high cheese and cream main course options like lasagne. – indian main course choices can include dal tadka with some rice or a chicken gravy without ghee or cream. another option that can be opted is a tandoori roti with some low fat palak paneer. go light on the main course options as desserts are yet to come! e) desserts one should never curb the desire for desserts while going as you have a wide number of healthy choices available. don’t forget to follow the sharing rule while enjoying desserts- have a spoon or two rather than having the whole portion. here are few safe choices: – a plate of fresh fruits. – low-fat yogurt topped with fruits. – granita or sorbets. hence by opting these choices, you can effectively balance your health and social lifestyles. don’t forget that weight loss is easy if you have your way outs. so be smart and create an inspiration around for other as well. remember that cheating with your diet once a while is definitely okay but if you make some lifestyle changes, the journey of weight loss become easier and fun. cheers!

Having too much of a good thing is it possible to have too much of a good thing? you can bet your life it is. you may be wondering why, even after piling your plate high with all of the tastiest, freshest, low calorie and healthiest food around you are still not losing weight . . . has the penny dropped yet? even healthy food contains calories. losing weight is not only about keeping an eye on what you eat; it’s also about how much you eat every day. the buzz words here are “portion size” – are you beginning to get the message? reports suggest that portion sizes have more than doubled in the last twenty years and that some people eat pasta servings which are an incredible five times over recommendations . . . and that’s just an example. to put it into plain english, the majority of people eat far more than they need to, and what happens to all of that excess? yes, you’ve got it . . . it ends up on the hips, the waistline, the “mum tum”, the “muffin top” or whatever other nickname you have for your wobbly bits. there’s a lot to be said for the “little and often” technique. starving all day to treat yourself to a large portion of pasta in the evenings is certainly not the way to reach your weight loss goals. frequent small meals will help you achieve your weight loss goals breakfast really is the most important meal of the day and not only helps to keep the hunger pangs at bay but also gives the metabolism a kick-start in the mornings. eat a small, healthy breakfast within a half hour of getting out of bed, how about a bowl of fruit, a poached egg with a slice of wholemeal toast or a small bowl of cereals or porridge. split your daily calorie intake into five or six small meals a day. this will help to keep your energy levels high while simultaneously getting rid of any excess pounds and encouraging the body to burn excess fat and not muscle tissue. the problem with starving yourself when food intake stops the body is pre-programmed to shut down into starvation mode – it’s all about self-preservation. if you don’t eat something regularly every three or four hours your metabolic rate slows down – this is bad for weight loss. a frequent supply of small meals helps to increase the energy you expend even while you are at rest which burns extra calories and helps to decrease your percentage of bodyfat . . . i.e. weight loss. it’s a real uphill struggle if you are trying to lose weight while your body is desperately trying to hang on to it. frequent, smaller portions of healthy, nutritious food will help you to reach your weight loss goals and stop you from feeling hungry when you might give in to naughty cravings. this also helps to keep you feeling energized throughout the day and able to exercise harder, burning more calories when you do get the chance to work out.

The plank is an excellent exercise that strengthens your back while protecting it. it’s a popular exercise among many fitness enthusiasts and athletes as a core-strengthening move that also conditions abdominal muscles. your core comprises of the abdominals, obliques and back muscles. therefore crunches alone aren’t going to do the trick. you need an all-rounder exercise that strengthens all muscles in your core and stabilizes it. all movements originate from the core. in addition, it also supports the spine, your posture, and internal organs. practice performing a classic plank and its variation on most days of the week and increase the amount of time you hold a plank position as you progress. to perform a proper plank, follow these steps: step 1 always warm up before starting any exercise routine. start with 5 to 10 minutes of any light exercise such as jogging in place. this will boost blood flow and oxygen supply to your muscles, thus improving performance throughout your whole workout. step 2 lie down with your face first on the floor and position your elbows right under your shoulders. press your hands to the floor, keeping your arms directly under your shoulders and close to your torso. step 3 tighten your thigh and core muscles and raise your legs and upper body off the floor. support all your weight on your arms and toes, making sure your back is neutral and your neck, butt and legs are in a straight line. think of yourself as a plank of wood. you’re calm and steady. step 4 maintain the plank position for as long as possible, we suggest you try 10 seconds first and increase the length as you progress. breathe naturally and keep your back straight throughout the exercise. when you’re done, slowly lower your body, relax and breathe deeply. plank variations if the regular plank is too boring for you, you can try its variations which are fun and more challenging: 1. bird dog this one is a killer. bird dog is a great exercise to prevent instability. get into a basic plank position and lift one arm off the floor and reach out. next, lift the opposite leg and hold. if this is too challenging for you, lift your arm and leg separately but make sure you switch sides. keep your core tight and back straight throughout this exercise. 2. swiss ball plank if you want to work on your core’s stability and strengthen it even further, add some external instability. one great way is to use a swiss ball. place a swiss ball on the floor and place your feet on it and maintain a regular plank position with arms under shoulders. keep your core tight and back neutral. 3. side plank side planks are a great way to work your obliques. get into normal plank position, squeeze your butt and abs, lift one arm off the floor and place one foot on top of the other so that you’re facing one side. stretch your free arm towards the ceiling, point your fingers and look up. hold in this position for 10 seconds. to make this more challenging, add in a crunch! bend your free arm and your top knee and bring your elbow or top arm towards your knee to form a crunching motion. return to your initial side plank position and repeat.

Losing weight is hard and when people take up this challenge they don’t start small, they immediately go all in. the attempt to change everything in one go ultimately results in not changing anything at all and they tend to lose up the motivation to work for it. the better approach is to start with making a few simple changes to your daily routine. once you’ll lose a little weight, you automatically fell more motivated to work harder to achieve the desired results. here are smart tips that would actually make it easier for you to take the initial steps and make the overall weight journey a smoother one:- 1. substitute whole grains for refined carbs whole grains bagels instead of regular white ones – brown bread, whole grain pasta, brown rice, etc. whole grains have more nutrients and fiber and digest slowly which makes them the more appropriate for weight conscious people. refined carbs are high in calories but offer no nutrition. what more- whole grains are far more tasty and satisfying so after a while you won’t actually want to go back! 2. eat lunch like a king it is a common saying that breakfast should be the biggest meal for weight watchers but actually you might not be feeling too hungry when you wake up. you should prefer to eat lunch like a king as at that time your digestion is at a peak and you can actually fuel up your body at that time. remember eating like a king doesn’t mean burger and fries but it does mean a hearty bowl of lentil soup and kale salad. so enjoy your lunch as you will have enough time left to digest your meal throughout the day! 3. drink a glass of water before every meal drinking water is really good for health. along with this, when you drink water before you eat you’ll already be full and won’t go beyond your point of hunger. this indicates less calorie intake and smarter way to shed off those extra calories! 4. prefer rainbows green, red, purple, yellow, orange… eating a rainbow will prove to be helpful to supply your body with disease-fighting phytonutrients, and will also lower down the temptations for unhealthy foods. along with this, it will also ensure that you eat at least 5-7 recommended servings which will keep you full without increasing the calories! 5. cut back on sweets it is really difficult to say no to sweets, but it makes a massive contribution in fastening the weight loss process. cut down on artificial sweet products like pastries, candies, and other such desserts and satisfy your sweet tooth with natural products, for eg: fruits! 6. follow the 80:20 rule this one is not any type of diet rather it refers to a lifestyle change. it simply means that 80% of the time you should focus on eating healthy food while 20% of the time you have the freedom to indulge and eat whatever you like. the breakdown is very simple: if you have 3 meals a day then in a week you can have 3 cheat meals and if you intake 5 meals a day then you have 7 cheat meals with you. enjoy! 7. smart snacking snacks should be just as nutritious as meals, it’s just that they should be smaller! keep some basic rules in mind at the time of munching: **never snack if you are not hungry as you are likely to intake more! **don’t forget to include proteins in your snacks. **choose real foods, instead of processed snacks. some options for snacks are – apple with peanut butter, boiled veggies with hummus, nuts, etc. 8. don’t give up anything eat all the foods you enjoy—but the key is to do it in smaller quantities and consider the rule of portion control. if you instantly give up on any food item the temptation is likely to force you eat more of it. if you really want to achieve your goals be smart in what way you choose! remember that – there is no one giant step that does it. it’s a lot of little steps…these are really minor changes and if you adopt them in your daily routine it will definitely make your weight loss efforts more fruitful. try them out for yourself!

If you’ve recently been diagnosed with type 2 diabetes, you’re probably feeling overwhelmed. if you’ve lived with the condition for some years, you know what a struggle it is. you are, in all probability, like 80% of people with type 2 diabetes, overweight or obese, and you may not have exercised in years. the thought of plunging into a workout routine may seem intimidating, but weight loss is a natural healthy way to lower blood sugar. obesity and diabetes are closely interrelated, and weight loss may get you off insulin and could even “cure” the disease. “no matter how heavy you are, you will significantly lower your blood sugar if you lose some weight,” says cathy nonas, ms, rd, a spokeswoman for the american dietetic association and a professor at mount sinai school of medicine in new york city. excess weight is a cause of diabetes and some drugs used to treat diabetes can actually result in weight gain. while it may seem the odds are stacked against you, you must still make a full-scale effort to drop the extra pounds. • studies have shown conclusively that intensive lifestyle interventions including weight loss decrease overall risk of diabetes by 58%. • according to a study published in annals of internal medicine, an increase in body mass index (bmi) is the most important factor contributing to the increase in diabetes prevalence. • losing just 5-10% of body weight in overweight people has been shown to significantly reduce blood sugar. • dropping as little as 10-15 lbs of weight is proven to not only lower blood sugar, but also reduce cholesterol, bring down blood pressure, and decrease stress on joints, resulting in better sleep, better energy, better fitness, and better overall health. • larger amounts of weight loss (100 lbs) have been shown by studies to decrease the prevalence of type 2 diabetes from 27% to 9% after 6 years. • the earlier in the course of the disease weight loss is instituted, the more effective it is likely to be. • staying fit and active, eating a healthy well-balanced diet, and being at an ideal body weight makes it easier to control blood sugar. • exercising redirects glucose to the muscles, which in turn brings the level of glucose in the blood down. • research has shown that people who have a family history of type 2 diabetes are more likely to develop the condition themselves. weight loss is critical in these people because a healthy weight (bmi 25 or lower) reduces their chances of getting diabetes by up to 90%. • the diabetes prevention program, a major study of more than 3000 patients showed that moderate diet and exercise of about 30 minutes or more, 5 or more days per week, resulting in a 5%-7% weight loss could delay and possibly even prevent type 2 diabetes. • weight loss helps control diabetes in two important ways. first, it lowers insulin resistance and allows natural insulin to work better at lowering blood sugar levels. losing weight brings down blood sugar levels and this may result in reduction in diabetes medication or stopping it altogether. second, it improves cholesterol and blood pressure levels and reduces the risk of heart disease. • it is not important to reach a goal weight to prevent or reverse type 2 diabetes. simply getting your body going in the right direction of weight loss creates a metabolic environment in the body that makes it less likely to develop diabetes. • evidence shows that a 10% reduction in body weight can lead to as much as a 50% reduction in fasting blood sugar levels. • lowering bmi by 5 units can dramatically reduce the risk of diabetes according to new research. findings show that even severely obese patients with diabetes can potentially put the disease in remission. weight loss could be just the thing you need to get your diabetes under control to prevent serious life-threatening complications. start an exercise and weight loss program after a discussion with your physician. set realistic weight loss goals, aim for moderation, and eat a healthy diet in combination with physical activity to achieve those goals. you don’t have to be a spectator to your own health. in conjunction with the treatment your doctors are prescribing, take an active interest in your own wellbeing and adopt weight loss as a means to fight diabetes.

Dried fruits are really a convenient snack, a quick way to satisfy the sweet tooth cravings, and people also assume that they get the exact amount of nutritional benefits like they get from fresh fruits. the truth is “not really”! there are many studies that have been conducted to evaluate the nutrients of dried fruit and it has been indicated that they are really rich in fiber, vitamins, magnesium, potassium and calcium but before you actually fill your kitchen cupboards with them here are some facts that must be considered:- 1. you eat more than you think in all the dried fruits, water is removed and they carry less volume than the fresh ones. for example: you would not eat 10-12 fresh apricots in one sitting, but you are likely to have a bag full of dried stuff of the same. even though a dried apricot is a fraction of the size of a fresh one, the two contain the same number of calories and sugar. this ultimately results in overeating and ultimately disturbing the overall weight loss targets! 2. sugar crash to make them more palatable, dried fruits are normally loaded with artificial sweeteners and sugar—cranberries and pineapple are two of the biggest offenders. this is the major reason for making these fruits taste like a candy. the presence of this element makes them an unlikely choice for weight conscious people. to cut out added sugars, dried fruits should contain only one ingredient: fruit! 3. blasting with calories and carbs a small portion of dried fruits can make a deep impact on your daily calorie intake. consuming an extra 250 calories per day from these dried fruits could contribute to as much as 2 pounds of weight gain in a one-month time frame. due to the presence of excessive calories and carbs presence the consumption of dried fruits unnecessary delays the weight loss plan! 4. gastrointestinal problems dried fruits are high in fiber, which is an essential nutrient to improve the regularity and promote bowel health, but too much fiber bothers your gut, especially if you do not normally consume high-fiber foods. these foods are responsible for problems like gas, abdominal cramping, bloating, constipations, and even diarrhea. simply avoid these negative effects by restricting the intake of dried fruits to minimalistic. 5. processing & package practices are at fault the preservatives and packages that are used to increase the shelf life of these dried products are also very harmful from health perspectives. sulfur dioxide, which is commonly used as a preservative in these products, has been commonly held responsible for stomach upset, allergic reactions, and even asthma attacks. along with this, the glossy look of these fruits is accredited to an oil coating. though it may reduce clumping during processing, the oil increases the likelihood of spoiling from oxidation. the final judgment to the discussion can be put forward that even if these products are a good source of vitamins, minerals, and fiber but the added drawbacks quickly offset any nutritional benefits dried fruits provide. the best time to have these hydrogenated fruits is before the workout as they high in carbs and act as a great source of energy. check the nutrition facts before you actually decide to have these dried fruits (go for those brands that do not add any added sugars or sweeteners) and in case of doubt simply go for fresh alternatives, as they are always the best!

Weight loss is the topic we discuss here every day due to the expanding waistlines of people around the world. people are always looking of a miracle food or super pill to reach their goals in a speedily manner. while there is no magic bullet or overnight cure, there are some foods, herbs and spices that can help assist you in your weight loss journey – cinnamon is one of them! let’s explore some ways in which this common spice can actually contribute towards your weight loss efforts:- 1. suppresses appetite cinnamon plays an active role in slowing down the process of the food movement in your stomach. this is good as it keeps you full for longer durations. not only this, the sweet flavors of this spice helps to suffice your sweet cravings. cinnamon can actually fill the void for sweet flavors so that you do not feel tempted to reach for high-calorie desserts. 2. helps to burn belly fat it has been highlighted that the consumption of cinnamon has an impeccable impact on abdominal fat. abdominal fat is the problem faced by many obese people, and this comes as a great news for them. not only is it good to fit in your desired clothes but it also relieves you from the most dangerous type of fat as it surrounds some of our most vital organs. not to mention, less belly fat is good for your overall health too. 3. lowers cholesterol levels studies have shown that cinnamon can help lower ldl (bad) cholesterol, which is a very good news for your heart health. along with this, in a recent study diabetic patients have shown lower ldl levels among other weight loss indicators like bmi when taking the dose of cinnamon. 4. metabolism booster this spice has the ability to alter the metabolism levels of not only sugar but of carbs as well. this proves to be helpful as your body is able to effectively use the carbohydrate storage and hence control its conversion into fat. just like peppers, the presence of the cinnamon in your body allows your metabolism to speed up just because it takes a little extra energy to metabolize. the boost in the metabolism levels allows you to burn more calories and fasten the overall weight loss process. 5. decreases blood sugar maintaining a regulated blood sugar levels also plays an important role in weight loss process. cinnamon does this by controlling the insulin quantities and also acting directly on the blood sugar. a study has also explicated that the addition of cinnamon powder to meals can lower their glycemic index by 18-29% and foods with lower glycemic foods plays an active role in avoiding spikes in your blood sugar levels. how to add a scoop of cinnamon to your daily routine the best thing about this wonderful spice is that it can be conveniently added to any meal you make. here are a few ideas as to how you can incorporate cinnamon into your diet to lose weight: a) have a glass of lukewarm water with the cinnamon powder, honey, and lemon. b) sprinkle a teaspoon on your cereal/oatmeal/porridge. c) add to your green tea or black coffee. d) add into fruit juices or ciders. always go for fresh cinnamon and avoid capsules and supplements. incorporating a teaspoonful of cinnamon in your diet can definitely suppress your appetite and help you lose weight and even layers of fat around your abdomen. do consider that cinnamon can’t help you lose weight alone; along with this it’s essential that you eat a nutritious diet and exercise regularly to achieve your weight loss goals!

No doubt you have been at your local gym or spa and noticed containers of amino acid powders being sold as nutritional supplements to support muscle growth for bodybuilders, athletic performance for sportspeople, or to aid in weight loss for those who are dieting. you might have wondered whether taking these kind of amino acids supplements is actually helpful and safe and whether they actually do work as a way to lose weight. it has actually been scientifically proven that there is a direct correlation between amino acids and weight loss, but the way they are used is the key to success in using them to assist you in losing weight. so here’s the low-down on amino acids and how to consume them so that they are most effective and so you don’t waste your money when buying them as a nutritional supplement. there are 22 known amino acids, which are all naturally occurring micronutrients and that are all beneficial for maintaining good health. there are nine essential amino acids that cannot be produced naturally by the body, and which must be consumed through diet. when the body is lacking in these nine amino acids, then it can affect how well the body metabolises fat and maintains muscle mass. each amino acid has its own specific function within the body. the amino epinephrine, for example, sends messages to the brain that helps to reduce the desire to eat. another, l-phenykakanine, helps the body to recognize hunger and fullness, and l-carnitine helps to transfer fat for metabolism in the body rather than storing the fat. so, it can be seen that if these amino acids are out of balance then it could affect how well the body is able to lose weight or when lacking, can be a cause for weight gain. therefore, by maintaining a balanced level of the nine essential amino acids that are obtained through diet, they can help to stop over-eating and boost metabolism and fat loss in the body. however, before starting to take an amino acid supplement, it is important to talk to a specialist such as a dietician or nutritionist, who can help you to create a diet plan that will make supplementation most effective. for optimum weight loss results, the perfect conditions to process the amino acids properly in the body are required. these conditions rest largely on the foods they are consumed alongside. this means that when taking an amino acid supplement, that it should be taken in combination with an appropriate eating plan, which also involves taking the supplement at specific times of the day in order to really kick-start weight loss efforts effectively. if not taken correctly, amino acid supplements can be ineffective at best or cause health problems at worst. amino acid supplements work best for weight loss when a high protein diet is consumed. the diet should consist of 30% of the calories being obtained from low fat protein sources. it could be tempting to consume high fat animal proteins, which would counteract the positive effects of the amino acids if eaten excessively. it is also possible to obtain enough amino acids naturally through a diet that is protein rich. this kind of diet aids the body in suppressing appetite, which in turn helps to increase weight loss. the foods to eat enough of to get the nine required amino acids include soy, milk, eggs, meat, poultry, fish, and seafood, beans, grains and nuts which when consumed in the correct proportion will provide enough of the essential amino acids which the body needs. if weight loss is a goal, then ensuring enough of these foods are incorporated into the diet is key to ensure effective metabolism of fat required to lose weight. if using a supplement, it needs to contain the 9 essential amino acids in an appropriate proportion and to be eaten at the right time with the right foods to also maintain weight loss.

Is oatmeal the magic ingredient to gain muscle mass? what is special about oatmeal that makes a difference and aids the body in improving muscle size and strength? or is there misplaced emphasis and hype surrounding this food source? to understand how muscle grows, one must know some basics about nutrition. calories are a measure of energy and while much emphasis is placed on people consuming too many and thus developing excess fat deposits, calories are the fuel for all of the cells of the body. there are only three nutrients that contribute calories to the body, carbohydrates, fats, and proteins. while each of these can contribute to the general energy needs of the body, they have their own primary uses. for our purposes here, we can exclude dietary fat from the discussion. the primary function of the dietary protein is for the growth and development of muscle tissue. the building blocks of all proteins are called amino acids. when you consume protein as a food source, digestion occurs and that is the process of breaking it down into the individual amino acids which are absorbed in the small intestine and then reassemble into the protein that comprises muscle tissue. while resistance training is required for muscle growth, growth won’t occur without sufficient dietary protein. what does that have to do with oatmeal? it has nothing to do with oatmeal, but… oatmeal is primarily a complex carbohydrate. there are three types of carbohydrates; simple, complex, and fiber. the primary function of carbohydrates is to provide rapid energy to the body. simple carbs are mostly glucose which is otherwise known as sugar or fructose which is found in fruit. like individual amino acids, the body only absorbs individual molecules of glucose or fructose through the small intestine. oatmeal, a complex carbohydrate, is a chain of many glucose molecules attached to one another. digestion of carbohydrates is the process of separating them into individual units of glucose for absorption in the small intestine. now the “magic” of oatmeal is revealed in the knowledge and awareness that in order to allow protein to be used for the building of muscle, the protein can’t be allowed to be used for general energy purposes, it must be spared for the muscle. the function of a complex carbohydrate is to provide energy relatively quickly but not as quickly as a simple carb. while simple carbs are absorbed in just a few minutes, digestion and absorption of complex carbohydrates and protein takes 1-2 hours. consuming oatmeal will be the energy source that the body needs most importantly for organ function while allowing the protein to be used for muscle development. however, any complex carbohydrate such as rice or potatoes will accomplish the same goals.

One great way to lead a healthy lifestyle on a budget is to eat out less and cook more at home. this doesn’t only save money, but it gives you greater leverage in creating your own delicious, gourmet style meals with the flavors and intensities you like. grab a notebook and write down the following health foods you can get under $1, you wallet and your tummy will thank you! 1. beans beans are perhaps one of the most nutritious and inexpensive foods that give you a ton of fiber and a whole lot of protein. beans are a staple in many developing countries of the world as they’re filling and contain most of the nutrients required by the body at an affordable price. any type of beans will give you a good amount of potassium, calcium and folic acid as well. instead of buying the canned stuff, get dry beans instead. they have greater nutrient densities with higher levels of antioxidants and you can purchase them at a very low price. beans are incredibly versatile. you can make patties out of them, make a black bean soup, add them to a salad or a wrap or prepare a healthy black bean dip. 2. eggs eggs are a vital part of every home’s kitchen. if you’re in need of some quick protein, eggs are an instant fix. you can make them in various ways, from old-fashioned boiled to scrambled eggs with veggies or vegetable frittata with cheese. you can add them to anything too, such as a homemade fried brown rice or a sandwich. 3. peanuts when consumed in moderation, peanuts provide a healthy dose of good fats that prevent free radical damage and reduce cancer risk. peanuts are incredibly versatile as well. you can make a homemade natural peanut butter and have it with your favorite food – we love bananas and peanut butter! or you can add whole peanuts to your salad, chicken or rice dish. 4. chickpeas also called garbanzo beans, these babies will cost you around just $1 a can or maybe even less if you buy them dry. not only are they delicious, they’re packed with fiber and protein too. you can use them in your cooking in several different ways, such as homemade hummus, roasted chickpeas, chickpea salad or “chaat” or a chickpea curry. 5. lentils guess what, lentils consist of more protein than a pound of beef and they’re super filling and high in antioxidants. they make a mean lentil soup or “daal” which can be consumed alone or with rice. 6. oats oats are low in fat and rich in fiber and good fats. they help in lowering cholesterol levels and have a fantastically low glycemic index, making them diet-friendly and diabetes-safe. a bowl of oatmeal with some fruit is a hearty breakfast anyone would fall in love with in the morning and it is super cheap! you can use oats as a substitute for flour in flat breads, cookies, muffins and even use them as breadcrumbs.

If you are feeling sick because of the weather changes, exercise may be the last thing on your mind and it is actually right also that when your body is already under stress you should not make it work harder. in context to this, in some cases it holds true that light to moderate activity may actually help you feel better. the basic funda that comes into role play here as highlighted by richard besser, md, chief health and medical editor at abc news and author of tell me the truth, doctor: easy-to-understand answers to your most confusing and critical health questions, is the neck rule – if your symptoms are above the neck namely – sneezing, sinus pressure, stuffy nose then breaking a sweat can actually be helpful for you. there are some good workout options which can play a positive role in curing the disease while there are some workout which should be avoided as they can put your body under stress. good exercises to do when you have a cold 1. walking 2. running 3. dance 4. yoga 5. qi gong (a slow, mindful movement which is a cross between martial arts and meditation. it is low intensity in nature and has been for thousands of years to reduce stress and anxiety, improve blood flow, and increase energy.) worst exercises to do when you have a cold 1. endurance running 2. machine training 3. swimming 4. team sports 5. weight liftin it is usually safe to listen to your body symptoms while doing exercises when not well as there might be some risky situations that need to be taken care of. the medicines for cold increase your heart rate and when you exercise the combination results in making your heart pump very hard. you may become short of breath and have trouble in breathing. also watch out if you have some other problem like asthma or fever as in that case it is likely that your body might feel worse when your workout and it can slow down your recovery! too much exercise may increase cold the key to make the most of your workout session while suffering from cold is moderation! in case you are an exercise freak, make sure you take time for rest and recovery after periods of intense training. when workouts get too strenuous, the number of infection-fighting white blood cells in your body can go down. at the same time, your stress hormone cortisol may go up, which may interfere with the ability of certain immune cells to work right. when you have cold it is important to give your immune system some rest as it is able to work best when it is not stressed! thus, the bottom line of the discussion can be concluded that working out in moderation when you are down with cold or flu can actually help in boosting up the recovery process but be careful and keep yourself away from strenuous exercises.