Health

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

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

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

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

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

CAFFEINE BEFORE & AFTER WORKOUT
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Many people like to start their day with a cup of coffee and numerous studies now indicate that caffeine may actually boost your weight loss efforts.If you’re a fan of coffee you’ll be happy to know that it’s a superfood with immense antioxidant properties. In addition, it can also boost your exercise performance. Here’s why you should have a cup of coffee for your workout:1. Muscle fuelOne study published in the Journal of Applied Physiology found that having a small amount of caffeine after a workout may help, especially for endurance athletes. According to the research, having carbs along with caffeine instead of having carbs alone resulted in a 66 percent of muscle glycogen increase four hours after a grueling workout session.Glycogen is stored in the muscles as a form of energy source during exercise. Having more energy reserves means that you will be able to perform harder and longer during your workout.2. Improved circulationOne recent Japanese research found that regular consumption of coffee improved circulation in participants. The study involved two groups, one group was given a 5-ounce cup of regular coffee and the other took the same amount of decaffeinated coffee. Results showed that people who drank regular coffee experienced a 30 percent increase in blood flow within a 75-minute period whereas the ones who consumed decaffeinated coffee didn’t experience a significant increase in blood flow.Increased circulation means that more oxygen is supplied to your muscles allowing you to exercise better and longer.3. Less painStudies show that people who drink a cup of coffee one hour before a high-intensity exercise may experience less muscle pain. This will allow you to push harder and lift heavier during HIIT and strength training sessions, helping you burn more fat and gain more muscle.Considerations1. Don’t have too much of it. Coffee is amazing and can boost your performance but having too much may lead to some nasty side effects including nausea, heart palpitation and jitters. In addition, people with high blood pressure and constipation should lower their consumption of coffee or replace it with other hot yet healthy beverages such as white tea or green tea. Some studies also show that caffeine immediately after a workout may raise cortisol (stress hormone) levels. This may slow recovery. Although this is debatable, try experimenting with your coffee intake and see what works best for you. Make sure you drink plenty of water to replenish your system as well.2. Have coffee in healthy ways. For example, instead of adding cream and sugar, have it black or with almond milk. Skip the sugar and add ginger, cinnamon or cardamom for flavor. You can also add tea or coffee to a fruit smoothie. Green tea has a very low amount of caffeine but is still a great pre-workout drink to keep you going, plus it boosts weight loss and metabolism!...

HOW TO CONTROL EMOTIONAL EATING
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When you are at your weakest point emotionally you tend to turn towards food for comfort. Consciously or unconsciously, when you’re facing a difficult problem, stress or just looking to keep yourself occupied you tend to binge on unhealthy food items, which is known as emotional eating. Emotional eaters are people whose minds repeatedly move their hands toward food even when they are not at all physically hungry. It is compulsive in nature and the emotional eater feels unable to control their eating desires. It may seem self?destructive but is always an attempt at self?help (managing mood swings with food). But emotional eating can sabotage your weight-loss efforts. Emotional eating often leads to eating too much, especially too much of high-calorie, sweet, fatty foods. But the good news is that if you’re prone to emotional eating, you can take steps to regain control of your eating habits and get back on track with your weight-loss goals.Mood and Food: ConnectionEmotional eating is considered as a major tool for effective handling and suppressing the impact of negative emotions like stress, anger, fear, boredom, sadness and loneliness on a human’s mind. The major factors which trigger the negative emotions and result in emotional eating are1. Unemployment2. Depression3. Financial issues4. Loneliness5. Relationship conflicts6. Work stress7. Boredom8. Poor self-esteem9. Anger/anxiety10. Fatigue etc.The major connection between food and mood is that at the time if negative pressures it is the only thing that can make you happy instantly. In such situations, you tend to engage in binge eating even without enjoying the taste. Food also serves as a distraction. If you’re worried about an upcoming event or stewing over a conflict, for instance, you may focus on eating comfort food instead of dealing with the painful situation. Though unrealized, emotional eating makes a person happy only for a very small duration as after it, they have to actually face the problem and also bear the additional burden of guilt of setting back their weight-loss goal. Getting engaged in emotional eating is an unending cycle:Negativity>> Overeating>> Workout regime goes off track>> Triggers negativity>> OvereatingTips to handle Emotional eatingIdentifying emotional eating triggers and bad eating habits is the first step – however, this alone is not sufficient to alter eating behavior. Usually by the time you have identified a pattern, eating in response to emotions or certain situations has become a habit. Now you have to break that habit.Developing alternatives to eating is the second step. When you start to reach for food in response to an eating trigger, try one of the following activities instead.a) Fight boredom – Instead of snacking when you’re not truly hungry, distract yourself by engaging in activities like – go for walk/jog, read a book, engage in household chores, etc.b) Healthy munching When you feel too tempted to have you favorite food look for their lower calorie versions. Along with this, choose a low-fat, low-calorie snack, such as fresh fruit, vegetables with low-fat dip or without butter popcorn to satisfy your temptations.c) Get social– Lean on family and friends or consider joining a support group to fight your emotional eating habits in a more effective way.d) Rely on reality checks– Before eating anything just re-question yourself that whether you are physically hungry or is it just a temptation. If you feel that you are not really hungry give than craving a little time to pass.e) De-stress in a healthy manner– If stress is the main reason for your dependance on food look for healthier ways to manage stress like yoga, meditation, relaxing therapies, spas, etc.f) Keep safe distance – If you feel that your emotions are out of control and you frequently face mood swings the best way to stay away from calories if to keep supplies of such comfort foods away from your home. Also, don’t forget to postpone your trips to grocery stores till the time your emotions are back in form!g) Use calorie tracker – Track your calorie intake and stay strict to avoid going beyond your maximum calorie limits.So, if you are also facing emotional eating disorders forgive yourself and start fresh now. Try to learn from the past experiences and make a plan for how you can prevent it in the future using these effective tips....

STRESS A COMMON WEIGHT LOSS BARRIER
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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 responseStress 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 releaseCortisol 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 syndromeAn 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 appetiteEmotional 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 stressBeating 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....

WEIGHT LOSS BENEFITS OF CHIA SEED
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What are chia seeds?Chia seeds are the seeds from chia plant belonging to the mint family – lamiaceae, native to central & southern Mexico and Guatemala. The taste of these seeds does not match with its family rather they are bland and don’t have any taste at all! It comes in both black and white varieties. The white ones called Salba have about 20% more nutrients in comparison to the other type (black).What is the exact nutritional content of these seeds?Chia seeds are highly beneficial and are rich in nutritional content as well. The major nutritional breakdown is highlighted as under:-CALORIES- 138 KcalPROTEIN- 5gFIBER – 10gFAT- 9gCARBS- 12g(Nutrition info per 1 oz.)Does chia seeds suppress the appetite?Due to some its influential properties, this superfood does help in suppressing the appetite in 3 varied ways which are –a) Liquid absorbent – This works on the satiety value. It gives you the feeling of fullness even when you haven’t eaten much.b) Slow digestion – They digest slowly which means that you will feel fuller and satisfied for longer durations.c) The Powerhouse of nutrition – It helps in overall body nourishment and keeps you satisfied, which ultimately helps in controlling food cravings.How to lose weight with chia seeds?Chia seeds are the part of the staple Aztec diet since 3500 B.C. and have now come back in the limelight especially for the weight conscious people. Though they do not make any direct contribution in helping to lose weight but their nutritional content and added benefits help to contribute in boosting and fastening the weight loss process. Some of the major properties of chia seeds which make them beneficial for weight loss include –a) Source of Good FatThese little powerhouse seeds are a great source of healthy fats mainly omega-3 fatty acids which help in improving the brain functioning and heart health. Along with this, the consumption of the right amount of fat helps you keep a check of appetite and blood sugar. Out of your total calories limit, 15-25% should be coming from healthy fats in order to see faster results!b) Rich in FiberAs indicated above, chia seeds are high in dietary fiber which helps in regulating the digestion and effectively regulating the cholesterol level. Along with this, fiber swells when added to liquid and makes you feel full on fewer calories and contributes to the speedily achievement of weight goals!c) Calcium for energy metabolism2 tbsp of chia seeds has more than 130g of calcium, which corresponds to over 13% of the daily value for calcium. Maintaining healthy bones and teeth are known benefits of calcium but what is not known to most of the people is that this nutrient also plays a role in energy metabolism, and it may help regulate body composition and reduce body fat percentage. A study has also shown in its results that 1g increase in calcium levels leads to an average decrease of 8 kgs in body weight.d) Eat more to burn moreAs per the older tradition, chia seeds was known as running food as eating a handful of these would give Aztec’s the energy to run all day. This super seed is known to have energy boosting properties which help in keeping you active and ultimately burning more number of calories.e) Controls overeatingThis one is more or less an implied advantage of all the benefits that have been highlighted above. Eating chia seeds before a meal helps to work on the satiety value and thus reducing the risk of overeating. Along with this, the slowed digestion process also leads to lowered consumption of food and ultimately calories. All these advantages together with diet control and exercise help in losing weight faster!How to Use Chia Seeds?Simply sprinkle a tbsp of chia seeds over whatever it is you’re eating at every meal. It is a perfect match to bread, muffins, smoothies, cereals, yogurt, oatmeal and puddings!So, next time you sit down to have a meal don’t forget to have CHIA SEEDS to boost up the weight loss process. Keep in mind that chia seed do support weight loss but proper diet control and exercising are the key players which should not be ignored if you actually want to see visible results!...

TINY CHANGES TO LOSE WEIGHT FASTER
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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 carbsWhole 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 kingIt 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 mealDrinking 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 rainbowsGreen, 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 sweetsIt 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 ruleThis 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 snackingSnacks 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 anythingEat 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!...

SPICE UP TO LOSE WEIGHT
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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. GingerGinger 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. TurmericThe 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. GarlicGarlic 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. CinnamonA 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. CardamomThey 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 seedsA 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. PepperIt 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. CuminAnother 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!...

THE 8020 RULE 80 HEALTH & 20 INDULGENCE
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Pareto principle – A principle, named after economist Vilfredo Pareto was highlighted to explain an economic concept – how 80% of property in Italy was owned by 20% of the country’s population. It is a standard principle and can be applied in a wide range of areas such as manufacturing, management, human resources, etc. In the context of weight loss the 80:20 rule is not any type of diet rather it refers to overall lifestyle change for faster achievement of results!The basic aim of a weight loss regime is to eat a perfect diet which can help you lose weight in a speedily manner. As soon as an individual plans to lose weight he/she adopts a rigid diet regime which rather than becoming a stepping stone becomes a hurdle in the process. This is where 80:20 rule comes into action as it helps you to stay realistic to your diet plans. It teaches you about balance and moderation, a concept that never exists in a fad diet. To keep it simple and straight the idea is to eat healthily for around 80% of the time, and then to feel free to eat the foods of your choice for the other 20% of time. It plays a key role in keeping you motivated and makes the whole clean-living thing feel doable for the long run.This rule gives more importance to healthy food choices which play a key role in achieving the desired goals. 8 healthy parts and 2 parts indulgence is what you should aim at to have a longer and happier diet routine. Your 8 healthy parts should consist of a variety of fresh seasonal produce, lean organic protein, unprocessed whole grains and good quality essential fatty acids. To assist you with eating all the right foods is to simply think “rainbow” – if it’s full of brightly colored fresh produce you know you’re on the right track.For an effective application of this principle apply the 80% rule to weekdays and enjoy the 20% indulgence on weekends. It can be easier to live healthily Monday to Friday and roster in your treats and cheats as a reward on the weekend. Just because you’re eating well 80% of the time, that doesn’t mean you should use the remaining 20% to go on an all-out unhealthy binge. You should still watch your portion sizes.They key to success is to plan your treat meals in advance so that you have something to look forward to. In case you don’t feel the need to indulge, avoid it!Opt for ‘good’ food 80% of the time by cutting down on:1. Alcohol2. White bread; Refined flour3. Potatoes4. Sugar (Visible and hidden)5. Bad fats6. Ready-made meals7. Fizzy drinks8. Caffeine9. Refined carbsWhat to do?1. Eat & cook healthily2. Breakfast is a must3. Eat slowly and stop when 80% full4. Exercise every day – or at least 4-5 times a week (half an hour)5. Drink at least 8 glasses of water6. Smart snacking – fruits, nuts, etc.7. Eat at least 5 portions of fruit and veg daily!To sum up the above discussion, the 80/20 rule is a doable, healthy lifestyle plan that helps you to reach your weight loss goals without losing out on fun and taste!...

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