Category Archive Weight Loss

10 Ways Reduce Your Blood Triglycerides

Ways Reduce Your Blood Triglycerides/A triglyceride (TGtriacylglycerolTAG, or triacylglyceride) is an ester derived from glycerol and three fatty acids (from tri- and glyceride). Triglycerides are the main constituents of body fat in humans and other vertebrates, as well as vegetable fat.[rx] They are also present in the blood to enable the bidirectional transference of adipose fat and blood glucose from the liver, and are a major component of human skin oils.[rx]

Triglycerides are a type of fat. They are the most common type of fat in your body. They come from foods, especially butter, oils, and other fats you eat. Triglycerides also come from extra calories. These are the calories that you eat, but your body does not need them right away. Your body changes these extra calories into triglycerides and stores them in fat cells. When your body needs energy, it releases the triglycerides.

Having a high level of triglycerides can raise your risk of heart diseases, such as coronary artery disease.

Causes High Triglycerides

Factors that can raise your triglyceride level include

  • Regularly eating more calories than you burn off, especially if you eat a lot of sugar
  • Being overweight or having obesity
  • Cigarette smoking
  • Excessive alcohol use
  • Certain medicines
  • Some genetic disorders
  • Thyroid diseases
  • Poorly controlled type 2 diabetes
  • Liver or kidney diseases

How Are High Triglycerides Diagnosed?

There is a blood test that measures your triglycerides, along with your cholesterol. Triglyceride levels are measured in milligrams per deciliter (mg/dL). The guidelines for triglyceride levels are

Category Triglcyeride Level
Normal Less than 150mg/dL
Borderline high 150 to 199 mg/dL
High 200 to 499 mg/dL
Very high 500 mg/dL and above

or

A simple blood test can reveal whether your triglycerides fall into a healthy range:

  • Normal — Less than 150 milligrams per deciliter (mg/dL), or less than 1.7 millimoles per liter (mmol/L)
  • Borderline high — 150 to 199 mg/dL (1.8 to 2.2 mmol/L)
  • High — 200 to 499 mg/dL (2.3 to 5.6 mmol/L)
  • Very high — 500 mg/dL or above (5.7 mmol/L or above)

Levels above 150mg/dl may raise your risk for heart disease. A triglyceride level of 150 mg/dL or higher is also a risk factor for metabolic syndrome.

Naturally way reduce your blood triglycerides

Lose Some Weight

  • Whenever you eat more calories than you need, your body turns those calories into triglycerides and stores them in fat cells. That’s why losing weight is an effective way to lower your blood triglyceride levels.
  • In fact, research has shown that losing even a modest 5–10% of your body weight can decrease blood triglycerides by 40 mg/dL (0.45 mmol/L) [rx].
  • While the goal is to sustain weight loss in the long term, studies have found that weight loss can have a lasting effect on blood triglyceride levels, even if you regain some of the weight.
  • One study focused on participants who had dropped out of a weight management program. Even though they had regained the weight they had lost nine months before, their blood triglyceride levels remained 24–26% lower [rx].

Limit Your Sugar Intake

  • Added sugar is a big part of many people’s diets. While the American Heart Association recommends consuming no more than 6–9 teaspoons of added sugar per day, in 2008 the average American was eating about 19 teaspoons daily [rx].
  • Hidden sugar commonly lurks in sweets, soft drinks, and fruit juice. Extra sugar in your diet is turned into triglycerides, which can lead to an increase in blood triglyceride levels, along with other heart disease risk factors.
  • One 15-year study showed that those who consumed at least 25% of calories from sugar were twice as likely to die from heart disease as those who consumed less than 10% of calories from sugar [rx].
  • Another study found that consuming added sugar is associated with higher blood triglyceride levels in children [rx]. Luckily, several studies have shown that diets low in carbs and added sugar can lead to a decrease in blood triglycerides. Even replacing sugar-sweetened beverages with water could decrease triglycerides by almost 29 mg/dL (0.33 mmol/L) [rx].

 Follow a Low-Carb Diet

Much like added sugar, extra carbs in your diet are converted into triglycerides and stored in fat cells. Not surprisingly, low-carb diets have been linked to lower blood triglyceride levels.

One 2006 study looked at how various carb intakes affected triglycerides.

  • Those who were given a low-carb diet providing about 26% of calories from carbs had greater drops in blood triglyceride levels than those given higher-carb diets providing up to 54% of calories from carbs [rx].
  • Another study looked at the effects of low and high-carb diets over a one-year period. Not only did the low-carb group lose more weight, but they also had greater reductions in blood triglycerides [rx].
  • Finally, a 2003 study compared low-fat and low-carb diets. After six months, researchers found that blood triglycerides had dropped 38 mg/dL (0.43 mmol/L) in the low-carb group and only 7 mg/dL (0.08 mmol/L) in the low-fat group [rx].

Eat More Fiber

Fiber is found in fruits, vegetables, and whole grains. Other good sources of fiber include nuts, cereals, and legumes.

  • Including more fiber in your diet can decrease the absorption of fat and sugar in your small intestine, helping to lower the number of triglycerides in your blood [rx].
  • In one study, researchers showed that supplementing with rice bran fiber decreased blood triglycerides by 7–8% among people with diabetes [rx].
  • Another study looked at how high and low-fiber diets affected blood triglyceride levels. The low-fiber diet caused triglycerides to jump 45% in just six days, but during the high-fiber phase, triglycerides dipped back below baseline levels [rx].

Exercise Regularly

“Good” HDL cholesterol has an inverse relationship with blood triglycerides, meaning that high levels of HDL cholesterol can help lower triglycerides.

  • Aerobic exercise can increase levels of HDL cholesterol in your blood, which can then lower blood triglycerides.
  • When paired with weight loss, studies show that aerobic exercise is especially effective at decreasing triglycerides [rx]. Examples of aerobic exercise include walking, jogging, bicycling, and swimming.
  • Regarding amount, the American Heart Association recommends getting at least 30 minutes of exercise five days per week.
  • The benefits of exercise on triglycerides are most apparent in long-term exercise regimens. One study showed that jogging for two hours per week over four months led to a significant decline in blood triglycerides [rx].
  • Other research has found that exercising at a higher intensity for a shorter amount of time is more effective than exercising at a moderate intensity for longer [rx].

Avoid Trans Fats

Artificial trans fats are a type of fat added to processed foods to increase their shelf life.

  • Trans fats are commonly found in commercially fried foods and baked goods made with partially hydrogenated oils.
  • Due to their inflammatory properties, trans fats have been attributed to many health problems, including increased “bad” LDL cholesterol levels and heart disease [rx]. Eating trans fats can also increase your blood triglyceride levels.
  • One study showed that triglyceride levels were significantly higher when participants followed a diet with high or moderate amounts of trans fats, compared to a diet high in unsaturated oleic acid [rx].
  • Another study found similar results. Following a three-week diet high in trans fats resulted in higher triglyceride levels than a diet high in unsaturated fat [rx].

 Eat Fatty Fish Twice Weekly

Fatty fish is well known for its benefits on heart health and ability to lower blood triglycerides.

  • This is mostly due to its content of omega-3 fatty acids, a type of polyunsaturated fatty acid that is considered essential, meaning you need to get it through your diet.
  • Both the Dietary Guidelines for Americans and American Heart Association recommend eating two servings of fatty fish per week.
  • In fact, doing so can decrease the risk of death from heart disease by 36% [rx]. A 2016 study showed that eating salmon twice a week significantly decreased blood triglyceride concentrations [rx].
  • Salmon, herring, sardines, tuna, and mackerel are a few types of fish that are especially high in omega-3 fatty acids.

Increase Your Intake of Unsaturated Fats

Studies show that monounsaturated and polyunsaturated fats can reduce blood triglyceride levels, especially when they are replacing other types of fat.

  • Monounsaturated fats are found in foods like olive oil, nuts and avocados. Polyunsaturated fats are present in vegetable oils and fatty fish.
  • One study analyzed what 452 adults had eaten over the past 24 hours, focusing on several types of saturated and polyunsaturated fats.
  • Researchers found that saturated fat intake was associated with increased blood triglycerides, while polyunsaturated fat intake was associated with lower blood triglycerides [rx].
  • Another study gave elderly participants four tablespoons of extra virgin olive oil daily for six weeks. For the duration of the study, this was the only source of added fat in their diets.
  • The results showed a significant decline in triglyceride levels, as well as total cholesterol and LDL cholesterol levels, compared to the control group [rx].

To maximize the triglyceride-lowering benefits of unsaturated fats, pick a healthy fat like olive oil and use it to replace other types of fat in your diets, such as trans fats or highly processed vegetable oils[rx].

Establish a Regular Meal Pattern

Insulin resistance is another factor that can cause high blood triglycerides.

  • After you eat a meal, the cells in your pancreas send a signal to release insulin into the bloodstream. Insulin is then responsible for transporting glucose to your cells to be used for energy.
  • If you have too much insulin in your blood, your body can become resistant to it, making it difficult for insulin to be used effectively. This can lead to a build-up of both glucose and triglycerides in the blood. Fortunately, setting a regular eating pattern can help prevent insulin resistance and high triglycerides.
  • A growing body of research shows that irregular meal patterns can lead to decreased insulin sensitivity, as well as to increases in heart disease risk factors like LDL and total cholesterol [rx]. However, the evidence is mixed when it comes to meal frequency.
  • A 2013 study demonstrated that eating three meals per day significantly decreased triglycerides, compared to eating six meals per day [rx]. On the other hand, another study showed that eating six meals per day led to a greater increase in insulin sensitivity than eating three meals per day [rx].
  • Regardless of how many meals you’re eating daily, eating regularly can improve insulin sensitivity and lower blood triglyceride levels.

Limit Alcohol Intake

Alcohol is high in sugar and calories.

  • If these calories remain unused, they can be converted into triglycerides and stored in fat cells.
  • Although a variety of factors come into play, some studies show that moderate alcohol consumption can increase blood triglycerides by up to 53%, even if your triglyceride levels are normal to begin with[rx]
  • That said, other research has linked light-to-moderate alcohol consumption to a reduced risk of heart disease, while linking binge drinking to increased risk [rx]

Add Soy Protein to Your Diet

Soy is rich in isoflavones, which are a type of plant compound with numerous health benefits. This is especially true when it comes to lowering LDL cholesterol [rx].

  • Particularly, soy protein has been shown to reduce blood triglyceride levels.
  • A 2004 study compared how soy and animal proteins affected triglycerides. After six weeks, soy protein was found to decrease triglyceride levels by 12.4% more than animal protein [rx].
  • Similarly, an analysis of 23 studies found that soy protein was associated with a 7.3% decline in triglycerides [rx].

Soy protein can be found in foods like soybeans, tofu, edamame and soy milk.

Eat More Tree Nuts

  • Tree nuts provide a concentrated dose of fiber, omega-3 fatty acids, and unsaturated fats, all of which work together to lower blood triglycerides.
  • One analysis of 61 studies showed that each serving of tree nuts decreased triglycerides by 2.2 mg/dL (0.02 mmol/L) [rx].

Another analysis including 2,226 participants had similar findings, showing that eating tree nuts is associated with a modest decrease in blood triglycerides [rx].

Tree nuts include:

  • Almonds
  • Pecans
  • Walnuts
  • Cashews
  • Pistachios
  • Brazil nuts
  • Macadamia nuts

Keep in mind that nuts are high in calories. A single serving of almonds, or about 23 almonds, contains 163 calories, so moderation is key.

Most studies have found the greatest health benefits in individuals who consumed between 3–7 servings of nuts per week [rx].

Try a Natural Supplement

Several natural supplements could have the potential to lower blood triglycerides.

Below are a few of the main supplements that have been studied:

  • Fish oil – Well known for its potent effects on heart health, one study found that taking fish oil supplements reduced triglycerides by 48% [rx].
  • Fenugreek – Though traditionally used to stimulate milk production, fenugreek seeds have also been shown to be effective at reducing blood triglycerides [rx].
  • Garlic extract – Several animal studies have shown that garlic extract can reduce triglyceride levels, thanks to its anti-inflammatory properties [rx].
  • Guggul – This herbal supplement has shown promise in decreasing triglyceride levels when used with nutrition therapy in patients with high cholesterol [rx].
  • Curcumin – A 2012 study found that supplementing with a low dose of curcumin can cause a significant drop in blood triglycerides [rx].

References

Positive Attitude, Laughtering, Immunity Builder, Foods For Healthier, Happier Life

Positive Attitude, Laughtering, Immunity Builder, foods For Healthier, happiness is a mental or emotional state of well-being which can be defined by positive or pleasant emotions ranging from contentment to intense joy. Happy mental states may reflect judgements by a person about their overall well-being.It was shown on Network The programme also helped re-invent the then-ailing network after its financial collapse of the late

12 Tips To Start Your Day With A Positive Attitude

It’s difficult to begin your day on a positive note, especially if you’re not a morning person. By performing simple stretches and going out for a quick run, you can increase your endorphin level and begin the day feeling pumped up and happy. It also helps to organize your day beforehand and put your thoughts out on a piece of paper. Additionally, express gratitude – it’ll make you feel thankful and positive.

The moment you open your eyes, you can do one of two things – you can either hop out of bed and make the best of your day, or hit the snooze button, pull the covers over your head, and dread the day ahead. We all know that mornings can set the tone for the rest of the day, but waking up “happy and excited” isn’t easy for most of us. But starting your day with a positive attitude has its benefits.

When you wake up in the mornings, the serotonin (or happy hormone) level in your brain is at its highest.

For this reason, research declares that morning people are more positive and productive than night owls.Now that we’ve established how precious your mornings can be for your mental health, here are a few things you can do to make the best of this delicate, lovely time that you have all to yourself.

1. Start The Night Before

Do you often wake up feeling more exhausted than you did when you got into bed? Lack of sleep could be the culprit. Instead of watching “just one more episode,” turn off your TV and try to get into bed by 10 o’clock. If you can’t fall asleep immediately, try reading a book. You are bound to drift off soon enough, and this way, your body can get its 8 hours of rest.

2. Stretch Yourself Out

This is something you can do while you’re still in bed! Stretch your limbs out as much as you can. This triggers the release of dopamine, a hormone that boosts your mood, energy, and self-esteem. Pair this with a few breathing exercises and you’ll find yourself beating the urge to hit the snooze button.

3. Take A Moment Of Personal Praise

If you constantly juggle between multiple tasks throughout the day, you might feel anxious and incompetent. Finding faults with yourself, especially over situations that you have no control over, will only make your day worse.

To avoid self-sabotaging thoughts from attacking your mood, try this simple exercise. Take a few minutes and think of five qualities in you that are you are proud of. You could be a kind person, or maybe you can cook really well. Maybe you’re extremely responsible about your work, or you’re the kind who takes great care of the people you love. This is will make you feel more positive about yourself and will help you start the day on a high note!

4. Stay Connected And Express Gratitude

Just as it’s important to praise yourself, it’s equally important to give thanks to the people who love you for who you are. Studies claim that people who express gratitude about their lives are more optimistic about their lives in general. Another fun fact? They also tend to pay fewer visits to their doctor, which further proves that there may indeed be a strong connection between positive attitude and good physical health.

Also, pick up the phone and give a quick call to your parents, or call your best friends to tell them how lucky you are to know them. Even if you don’t thank them all the time, just connecting with the people you love at the start of your day can do wonders for your mood.

5. Drink Enough Water

After all those long hours of rest, your body wakes up feeling dehydrated and needs a wake-up drink. If you’re already reaching out for the coffee, stop. It is true that coffee can make you more alert, but not when you drink it first thing in the morning. Drinking coffee, especially on an empty stomach is just asking for more stress – because caffeine is notorious for releasing cortisol, your body’s stress hormone.

Instead, head over to the stove to warm yourself some water. Add a quick squeeze or two of lemon juice into this and drink up. This not only keeps you hydrated, but also helps in digestion, losing weight, and clarifying your skin. But, if you absolutely cannot do without your coffee, get yourself a mug while eating breakfast. That way you can alleviate the side effects of caffeine and the release of cortisol will only make you alert, not overtly stressed.

6. Go For A Walk

It is a well-known fact that exercise helps boost endorphin, lovingly nicknamed the ‘Happy Hormone’, and will make you feel more energized in the mornings. Additionally a quick run in the morning will help your skin intake vitamin D, which strengthens your bones and boosts your immunity. This sunshine vitamin also helps regulate the serotonin level in your brain, thus calming your nerves and giving your mood a quick positive boost.

7. Get Mentally Organized

Right from the time you open your eyes, you will find your mind at the mercy of a vast deluge of thoughts which makes you all the more tempted to go back to sleep. The first step is to get this jumble of thoughts is to pen it down on paper. Grab a notepad and list out what’s in your head, one by one. Now segregate these thoughts and tasks into various categories, depending on priority. Not only will this help clear your head and make you feel more prepared to take on the day, it may even lead to better chances of you finishing all your tasks.

8. Tune Into Something Happy

It always helps to play something in the background as you go about preparing yourself for the day, and with the current media onslaught, you’re definitely spoilt for choice. There are, of course, television and radio news channels, but they may be a little too noisy to help you start your day on a peaceful note. Choose to play some soothing music, and soak yourself in the melody. Not feeling like music? You could even choose to tune out altogether and just enjoy the silence before the chaos sets in.

9. Step Into A Cold Shower

If you’re going to have a long day, why not look your best while you’re tackling it? Don’t skimp on shower-time. Start with lukewarm water to open up the pores of your skin and work your way slowly towards water that’s on the colder side. The idea of a cold shower may not sound very tempting but it comes with a number of benefits.

  • Cold water has a great ability to help you snap out of your drowsiness.
  • It has been proven that cold showers can positively boost the mood and trigger creative thinking.
  • Cold showers aid in vasodilation that helps improve blood circulation. Thus, it’s great for maintaining healthy skin and hair.

Note: It’s all good to dress well and look presentable, but try not to spend too much time figuring out what to wear and how to do your hair. Save that energy for the rest of the day.

10. Eat A Healthy Breakfast

The most important meal of the day gets its title for a very good reason. Not only does a healthy breakfast give your body the energy it needs to take on the day, it also helps you maintain your weight, boost your mood, and keeps chronic-degenerative diseases at bay. But remember that by eating healthy, we do not mean helping yourself to boxed cereals, glasses of processed fruit juices, and pancakes dripping with sugary syrup; these will do you more harm than good. Instead, opt for:

  • Oats with blueberries
  • Oats with chia seeds
  • Wholegrain toast and omelets
  • Wholegrain toast with nut butter
  • Yogurt with whole fruits
  • Fruit smoothies
  • Fruit salads with nuts and pumpkin or flax seeds

11. Plan Something Fun For The End Of The Day

Giving yourself something fun to look forward to can give you a great reason for smiling all day. Studies claim that the anticipation of something exciting can give you just as much happiness as the event itself.

So go right ahead and book those tickets to the latest movie, or make a reservation for yourself and your friends at the new restaurant in town!

12. Execute Random Acts Of Kindness

Often, we get so caught up in all that we have to do in a day, we forget about the fact that there may be others around us who are having as tough a day as we are. Every morning, resolve to do an act of kindness. It could be something as simple as holding the door open for an elderly person or offering up your seat to someone on the bus, or maybe even carrying someone’s bags for them. Being able to make a difference in someone else’s life, even in the tiniest of ways, can bring you immense happiness. Kindness also has a funny way of coming back to you in unexpected ways, so go ahead, knock yourself out!

Starting your day on a positive note is not easy, especially if you’re suffering from depression or anxiety. Try to be determined and have a strong willpower – that’s half the battle won! These tips will help you begin your day positively and increase your productivity. Just stay the path for a few months and you’ll start seeing the difference for yourself!

Here’s How People Maintain Their Ideal Weight After Dieting

You’ve finally reached your weight-loss goal and the feeling is absolutely heavenly! But, tough as it was, this was just the beginning. A much harder path lies in maintaining the weight lifelong. The idea of having to eat strictly and exercise regularly can sound daunting. But, don’t give up. With a tad bit of willpower and self-restraint, you can keep up the ideal weight all your life. Here’s how.

Mind What You Eat And How

1. Stick To Your Routine

By now, your diet involves a decided number of meals. Do not deviate from this. Eating on time, on a regular basis, will prevent hunger pangs and helps you avoid unplanned snacking that can soon turn to overeating.

2. Follow A Balanced Diet

If you’ve come so far as to reach a desired weight, we don’t need to tell you much about this. Dieting doesn’t end with reaching the right number on the scale. If you wish to continue being fit, eat healthily and in moderation.

3. Stay Away From The Carbs

According to studies, those who follow a low-carb diet have seen much more success in maintaining/losing weight than those who don’t. Also, refined carbs like pasta and bread lose all the fiber once they go through processing. Eating these does no good to you. Avoiding high-carb foods will also help you eat fewer calories.

4. Load Up On The Proteins

Protein is your best bud in weight maintenance. Here’s how:

  • Burning up protein requires a lot of energy. By eating protein, you make your body use up a lot more calories too.
  • Eating high-protein foods will keep you feeling full for a long time, thus avoiding the need for any extra meals or calories.
  • Proteins reduce your appetite by regulating the levels of hormones that control your feelings of hunger.3
  • Protein-rich foods will also boost your metabolism and help you burn off the foods.

5. Eat Lots Of Veggies

A low-calorie, high-fiber diet is what you need to maintain a healthy weight. The fiber keeps you full and reduces appetite while the lack of calories prevents weight gain. The perfect food option with these features is vegetables. By eating a plateful of veggies for a meal, you eat enough without doing anything to put on weight.

6. Never Skip Breakfast

Want to be a success story? Follow those who’ve been there, done that. People who’ve maintained a steady weight, post weight loss, never skip breakfast. Here’s how it can help:

  • Breakfast habits set the tone for the day. A healthy, satisfying breakfast will keep you in good mood all day long.
  • A well-planned breakfast gives you the energy required to handle the day ahead, with essential nutrients, fibers, and minerals.4
  • Scheduling breakfast will also help you schedule the rest of the morning and thus workout on time. Also, eating the right food post-workout will help your muscles recover.
  • Breakfast might even keep you away from overeating or snacking later on.

7. Eat Properly

How you eat can be as important as what you eat. Eating at a calm, relaxed pace will help you stop chewing the moment your hunger is satisfied. This is extremely helpful, especially in cases like emotional eating, which is a major cause of obesity. So, when you eat, do not talk, do not watch TV, and just focus on what you eat instead.

8. Drinks Lots Of Water

Drinking water is one of the essentials for weight loss and maintenance. Drinking water just before a meal will make you feel full and thus reduce your appetite. According to some studies, it might even increase the number of calories your body burns by improving the metabolism.

Do Not Stop Working Out

1. Exercise Regularly

Following a healthy diet will take you far, but not all the way. Exercising is equally important. Aim to get at least 150 minutes of exercise in a week. Most people who’ve successfully maintained weight after reaching their goal, for more than a few years, tend to exercise at least for 60 minutes every day. How you about planning this 1-hour exercise routine is up to you.

2. Boost Those Happy Hormones

Exercising is not all about making you feel exhausted and ripped. The disconnection from work, focussing on something you’re passionate about, and being able to zone out for a while all give your brain a healthy boost. The additional release of endorphins put you in a happy mood, reduce stress, and encourage you to eat right.

3. Reduce Cardio And Work On The Muscles

While it might have helped you reach your weight-loss goal, cardio alone can’t help you maintain the weight for a longer period as it ignores the muscles reduces metabolism. Taking up weights will help with muscle growth, prevent its loss, and thus give the metabolism a quick boost. Discuss with your instructor and come with a workout plan that will target all the muscles.8

Put Your Mind To It

1. Keep An Eye On The Scale

By now, you know that there won’t be any drastic changes to your weight overnight. However, checking your weight regularly is a good way to keep you motivated. A slight increase from your ideal weight can wake you up. According to studies, people who check their weight regularly have been seen to eat fewer calories.9 This trick might or might not work for you, but give it a shot.

2. Suit Up To Fight The Temptations

Once you reach your goal, it can be quite tempting to have a cheat meal every now and then. After all, you did succeed in doing something really big! But don’t let up. No matter what, never miss a day of exercise or eat something that’ll ruin your efforts. To make it easier, plan a detailed the workouts and meal for an entire month. Even more important, stick to this plan every single day.

3. Sleep

Fewer hours of sleep or poor-quality sleep is a major cause of obesity as it naturally leads to impulsive eating. By messing up the levels of the hormone ghrelin, lack of sleep will shoot up your appetite. Additionally, with the workouts, dieting, and your regular workout, you deserve those few hours of blissful peace.

4. Partner Up

Have a support system, be it in the form of a friend or family. With somebody else keeping track of your goals, you will be more inclined to keep up the pace. Even better, partner up with a friend or your spouse to help stick to your routine.

5. Blow Off Some Steam

Stress is a factor that has a major role to play in weight gain and obesity as it increases the level of the hormone cortisol. This rounds up your belly nicely while making you feel like eating more and more, constantly. Adding to that, we’ve all had those days when we just dig into a big bucket of ice cream to deal with stress. Focus on your goal of maintaining your weight and deal with the stress first. Combining your workouts with a few sessions of yoga and meditation might do the trick.

There’s no one specific way to perfectly maintain weight throughout your life. Find tricks that work out for you as an individual. Avoid following strict diets and get enough of nutritious foods. With a little bit of self-restraint and control, taking these steps to stay fit will soon become a natural part of your life

7 Foods For Healthier, Happier Living

Foods For Healthier, Happier Living

A healthy and nutritious diet has both short and long term health benefits, especially when it comes to reducing your risk for chronic diseases. The key is to eat a rainbow of fruits and veggies every day, rather than focusing on one magic bullet. Other must-haves include antioxidant-rich foods like green tea, clams, oysters, legumes, yogurt, and dark chocolate.

If single foods could end frequent allergy woes or make everyone slim and happy, grocery stores would have to ward off a massive amount of desperate shoppers on a daily basis. While we (thankfully) haven’t reached that point yet, science promises to bring a chain of food and nutrients that will benefit us in the long run.

According to Dariush Mozaffarian, MD, associate professor of cardiovascular medicine at Harvard Medical School, diet affects our long and short-term health especially when it comes to obesity, diabetes and heart disease. He adds, “Eat a variety of healthy foods, rather than focus on one magic bullet.”

Here are the list of 7 happy and healthy foods that you should pick up on your next visit to the grocery store.

1. Clams

A small dose of iron-packed clams on a regular basis can be immensely healthy. Clams contain high levels of vitamin B12 – the vitamin responsible for lessening anxiety levels and depression.

Since the brain requires it to make dopamine and serotonin, depressed individuals with low levels of B12 usually feel better after taking B12 supplements.

Bonus cla(i)m: even canned clams can give you a good B12 boost. If you think you can’t have clams every day, don’t worry. You can easily get the vitamin from other seafood variety such as salmon or milk and other dairy products.

2. Oysters

Oysters are, hands-down, nature’s richest sources of zinc. A 2013 randomized clinical trial proved that zinc can reduce anxiety levels and improve mood. The experiment involved 44 people with depression. Those who were given a 25 mg zinc supplement along with an antidepressant enjoyed a ‘happier mood’ over the 3-month study period.

In order to keep yourself zinc-dated, get your daily dose of fresh oysters from the fish market and embrace life, happily!

3. Coffee

While coffee drinkers are generally thought of as hot-headed (sometimes even ‘snobbish’), recent research has proved that your regular cabinet java can actually induce positivity in individuals. One study proved that coffee consumed early in the morning was responsible for pleasant feelings, kindness, and positive energy.

Another study found that women who consumed more than 2 cups of coffee a day were at a lower risk of developing depression over the span of 10 years, compared to those who took less than one cup.2 Coffee is socially tied with affection, good friendship and satisfaction and when sipped leisurely, the few bonafide cups of joy can induce feelings of internal calmness and tranquility.

4. Legumes

Peas, beans, and peanuts are considered to be the main sources of magnesium – involved in more than 300 biochemical reactions in your system that generate energy for bodily function. Forrest H. Nielsen, Ph.D., a research nutritionist in the USDA’s Agricultural Research Service, explains that when you exercise, magnesium is redistributed throughout your body to help energy molecules get where they’re needed.

5. Yogurt

Yogurt is taken as one of the cultured dairy products that enhance the growth of probiotic bacteria in your gut. A comprehensive UCLA study found that women who consumed probiotic yogurt every day were less likely to react stressfully to fear or anger.

But how does it work? The traditional probiotic stance of yogurt firmly establishes a content view of life by making your brain have regular chats with the gut via the vagus nerve. The oh-so-good bacteria might be spreading a chill-out-and-live message throughout the body in this way.

6. Dark Chocolate

We are sure that the word ‘dark chocolate’ must bring a smile to your face. Fortunately for you, scientific research has backed its immense ‘happy health’ benefits. The various antioxidants in dark chocolate relax your blood pathways; lowering blood pressure and improving overall circulation.

One such 2014 study found that consuming an ounce of dark chocolate a day for two weeks lessens an individual’s stress levels. Why it is really amazing – Dark chocolate is packed with magnesium, a mineral that helps to calm PMS symptoms in women such as untimely fatigue and irritability. Moreover, dark chocolate’s unique, natural substances, known to trigger feelings of euphoria, can make you fall in love with life!

7. Green Tea

While herbal remedies are effective in a staunch weight loss process, one cup of green tea a day can be responsible for soothing your daily stressed-out mental reserves. A 2016 Japanese study, conducted with more than 40,000 people (all factors such as age, sex, medical history accounted for), found that those who consumed five or more cups of green tea a day were at a lower risk of being psychologically stressed, compared to those who drank one cup or less.

The best part: Green tea is also fantastic in smoothies, marinades, soups, and numerous sauces! So, pick up some green tea the next time you visit a supermarket. I’m sure many of us would feel happier digging into a scoop of ice cream or a juicy burger than a bland-looking bowl of nuts.

The strange truth, however, is that not all ‘happy’ foods appear delicious. These simple, everyday ingredients might seem uninteresting, but they secretly hack our bodies into feeling content.

By following a healthy eating habit with the foods mentioned in this article, you can ensure a pleasant and healthy life!

10 Effective Tips For Being Happy At Work

Happiness at work can be tricky to achieve. Even if you love your job, there will be a few bad days here and there. These debacles can cause unhappiness and make you dislike your job. But it is important to be happy at work as happiness at work has a strong influence on your productivity. Simple techniques mentioned here can help overcome setbacks and regain happiness at work.

Irrespective of whether you like your job or dislike it, you are bound to have good and bad days at work. Being happy at work indicates that you love what you are doing. It also helps boost productivity and makes you a great co-worker. More importantly, if you are unhappy at work, it can lead to unhealthy physical and mental conditions and even cause depression. So, you must learn to be happy at work. Here are 10 simple methods that can help you to be happy at work.

1. Don’t Over-Promise And Under-Deliver

When you agree to complete a task, you are naturally expected to deliver results. It is important to meet expectations in order to feel good about what you are doing. When expectations are not met, questions are asked and fingers are pointed. This can negatively impact your mood at work. Hence, it is important that you only make promises that you can keep. It is always better to set smaller expectations and exceed them. Commit on a task completion only if you think it can be accomplished within the time frame and it qualifies as quality work.

2. Make Friends With Co-Workers

Having friends at work can contribute to your happiness. Your work may take up most of your time at the office, but it is important to take some time to make friends. Getting to know another person and what they do can help in building rapport with the person. Talking to a friend also gives you a chance to take your mind off work for a few minutes and give you that much-needed breather. Sometimes, you may be stuck with what you are doing and a friend can probably help you find a solution.

3. Get Involved In Fun Activities

Having fun at the office is crucial for your happiness at work. Interesting games and activities not only help people take their minds off work for a short duration but also adds the fun quotient to work, which keeps employees happy. It could be simple team building activities, memory games, get-to-know-others games, or simply a session to tell others about yourself. These activities not only help you take a break, but also improve the relationship between colleagues.

4. Practice Meditation

Meditation can improve the mood of a person and bring positive changes in thinking pattern. You don’t have to sit cross-legged and chant the mantra. You can sit normally on a chair and close your eyes for a few minutes and even listen to soothing music. Meditation helps you control your emotions and increases productivity. By breathing deeply, the brain receives more oxygen. This is a sure shot technique to drive away lethargy and negative emotions and bring in happiness and harmony.

5. Eat Mood-Enhancing Foods

Food has a huge impact on your mood. The quantity of food you eat and the nutritional value of the food plays a crucial role in your post-meal performance. Foods that contain ample nutrients and minerals nourish your body and keep the mind alert. Eating oily junk foods can adversely affect your body and mind. Also, ensure that you don’t overeat. Eating too much means the energy gets diverted to the digestion process and hinders your thinking capability. Eat light and eat right.

6. Ensure Constant Fluid Intake

Water is an essential commodity that the body requires at frequent intervals. Lack of water in the body restricts your mental function and adversely impacts your performance. Without enough fluids, you feel tired and this drains your energy leaving you incapable of accomplishing tasks. Dehydration hinders effective assimilation of nutrients and even the best health foods cease to have a beneficial effect on the body. Drinking fluids, especially water and fresh fruit juice that don’t contain added sugars, helps elevate your mood and ensures overall health.

7. Ensure Quality Sleep

No, we don’t suggest that you sleep at work although power naps are known to help you perform better. Sleep is extremely important for any person to function normally. Quality sleep for 7-8 hours allows you to focus and think better. Sleep deprivation can make you a nervous wreck. Forget working, even thinking clearly is impossible without providing your body and mind its share of rest. Deep sleep refreshes the mind and enables the body to rejuvenate itself. Your emotions are directly related to sleep patterns and people who achieve sound sleep are happier and emotionally balanced.

8. Keep Away Personal Problems

When you’re preoccupied with personal issues, it is hard to concentrate or be happy at work. Everybody has their share of personal problems. Just as you have to forget about work to enjoy your time at home with family and friends, it is crucial that you leave personal problems back at home so that you can focus and be productive at work. Of course, you can talk to your colleague about your personal problem, but set aside a time for that to ensure neither your work-time or theirs is compromised.

9. Think Positive

Whatever the nature of your work maybe, it will have its ups and downs. Some days are smooth sailing, while other days may be full of obstacles. By thinking only about what went wrong cannot solve a problem. Instead of focusing on the problem, think about possible solutions. Adopting a positive mindset can make problem-solving easier and equips you to look at a problem objectively. Positive thinking makes you happy while negative thoughts leave you feeling sad and dejected. By looking at the positive aspects of your work, you can make your job more enjoyable. Worrying about the negatives only cause you to become overwhelmed.

10. Decorate Your Workplace

The place where you work has the ability to make you happy. Imagine a workstation that is drab and unappealing, where you have to spend about eight hours. That can be quite demotivating. Decorate your workspace with anything that can uplift your mood and put a smile on your face. Placing a few plants, artifacts, graffiti or pictures of people you like can alleviate your mood and make you cheerful. It also tells a lot about who you are. An interesting looking workstation entices you to work more than a drab, ordinary workstation.

9 Tips To Walk Correctly: Dos And Don’ts For Every Walker

Tips To Walk Correctly

To burn 120–170 calories by walking for 30 mins at 3.5 mph, you need to walk correctly. Breathe in through your nose, keep your spine erect, swing your hands at a right angle to your body, look straight ahead, and push off with your toes and land on your heel. Move your hips and waist, keep the abs taut, and find a comfortable stride.

Walking burns anywhere between 120 and 178 calories in half an hour, if you are walking at about 3.5 mph. That is pretty good for an activity that needs no major investment and which can be made interesting with the help of company, a good walking route, or a killer music playlist.

What you should keep in mind, though, is that walking too – like any exercise – needs to be done right if you want to make the most of it. Even if you are not walking to burn calories, a proper form is a must since it prevents injuries related to posture or stress. Here are some dos and don’ts to keep track of so you are walking correctly.

1. Breathe Right

If you get your breathing right, that is half the battle won, especially if you are walking longer distances or using walking as a form of exercise.

Avoid breathing in through your mouth. Stick to inhaling through your nose, relaxing your stomach as you do this. You should be able to feel the air filling your lungs, right to the very lower sections.

To breathe out properly, feel your belly flatten as you exhale, pushing the air out of your lungs until it whooshes out of your mouth.

2. Walk Heel To Toe

Walking involves a sequence of movements that experts call the gait cycle. Start with a powerful pushing-away motion from the ground as your heel lifts off from the ground, followed by the rest of the foot, ending with the toes. The heel makes contact first at the new position followed by the toes.

Simply put, you push off with your toes and land on your heels. Use this “heel to toe” walk rather than an “all-at-once” flat-footed walk and you should see an increase in how fast you can walk too.

3. Look Straight Ahead

It is tempting to look down as you walk, watching your feet as they stride forward. But that is not the best position as far as posture goes.

If you look up and forward, with your chin held parallel to the ground, your body will follow with the right posture. But if you are walking on uneven ground, this can be difficult and even dangerous. So choose a route that is on smooth surfaces, like a park or a proper trail even if you go into a nature reserve to walk.

4. Swing The Arms

Walking right does not mean you have to keep those arms hinged to your sides. Feel free to let them swing as you walk – that is the natural motion your body makes as you walk. Allow them to bend a bit at the elbow, making a 90-degree angle to your body. Your hands should be nice and relaxed.

Don’t go overboard with the swinging – it needs to come naturally and that means not letting your arms flail wildly away from your body. You will also see that increasing the speed at which your arms swings forces your legs to keep pace, increasing your pace overall.

5. Move The Hips

Your hips can move while you walk. Allow them to rotate back and forth as you take each step. Resisting this motion can actually slow you down. You should also feel your waist twist as you walk.

6. Keep The Abs Taut

If you felt your abs came into play only while you’re doing crunches or a workout at the gym, this may come as a surprise. Your abs have a role to play when you walk too.

Keep your abs engaged and taut as you walk and it will help you walk neater too. You will find yourself standing more erect, and your pelvis won’t move from one side to the other in an ungainly waddle.

7. Don’t Arch Your Back

Your back needs to be nice and straight, not arched either backward or forward as you walk. You can, however, lean forward from your hips just a little if you need to.

Just be sure your spine is aligned as you do this and gently tilt your upper body so that your shoulders stay just above the hips. Your neck and shoulders need to be nice and relaxed.

8. Don’t Stride Too Big (Or Small)

A stride is the measurement from heel to heel that will tell you how far you go with each step you walk. It may seem like taking huge strides is more effective, but it can actually be counter-productive. Over striding, as it is called, will in fact slow you down.

To walk more effectively, pick something that comes naturally and do not try and alter it to be bigger or smaller. Do not try to match strides with someone else either. Their height, weight, and build may require a different stride length.

9. Don’t Skimp On Gear

You would probably spend a ton on gym gear, from special shoes to a bag for your kit, if you signed up at a local fitness center. Walking comes free, but it may be wise to invest in the right footwear to improve efficiency and protect your feet from injury.

Choose something made from material that can “breathe,” like mesh to allow for air circulation. Also, choose a shoe that has a flexible toe that you can bend – this helps prevent blisters.

Health Benefits Of Laughter: Laugh Away Your Troubles!

Health Benefits of Laughter

Laughter combats stress, pain, and depression by reducing cortisol levels and releasing feel-good hormone endorphins. It boosts immunity and cardiovascular health and helps control blood pressure. This natural aerobic exercise can burn about 10 to 40 calories per 15-minute session and contributes to overall wellness and health. Try out laughter yoga – the systematic practice of incorporating laughter into daily life.

They say all good things in life are illegal, immoral, or fattening. Well, we may have an exception to this rule – laughter! Ever wondered why all your problems seem lighter after a good laugh? Or why you felt a spike in energy after watching a favorite comedy show on TV? A happy, upbeat mindset affects our moods, decisions, our relationships, and even our physical health in a significant way. So impressive are the therapeutic effects of laughter that there is a group of scientists involved in gelotology, the study of the effects of laughter on the mind and body!

Here are some of the benefits you should cash in on today.

Natural Pain Killer: See The Pain Wane

Ever had a nagging headache just vanish after a good chuckle with a friend? Laughter, especially social laughter, kickstarts the release of endorphins, the “feel good” hormones that act as neurotransmitters and have analgesic properties. Endorphins also help you relax and improve your overall sense of well-being. As one study that tested pressure-induced discomfort found, when people listened to “funny” tapes, their discomfort and pain thresholds improved considerably.

There is also the case of Norman Cousins, an American journalist, for whom laughter turned out to be the best medicine after all. Cousins, who was diagnosed with a degenerative condition called ankylosing spondylitis, overcame prolonged episodes of debilitating pain by consistently watching humorous films. He claimed that 10 minutes of intense laughter gave him the kind of pain relief he did not get even from morphine. Not surprising, really, if you consider the opioid properties of endorphins. Cousins went on to live much longer than the doctors had predicted.

Stress Buster: Laugh The Stress Away

Anyone who’s just let go and had a good laugh knows that laughter has a cathartic effect. Well, the “high” that you get when you laugh may not be all in the mind, though. When under stress, the adrenal glands release stress hormones such as cortisol as part of the body’s fight-or-flight mechanism. Elevated levels of cortisol over prolonged periods can weaken the immune system and increase the risk for depression and heart disease. But a regular dose of laughter can keep the cortisol levels under check – reducing levels by as much as 69 percent, as one study found. In fact, the study also suggested that even the anticipation of laughter can bring down cortisol levels significantly. And this, in turn, has a beneficial impact on memory and cognitive functions – the brain can then think faster, make more connections, and comprehend more effectively.

Antidepressant: Beat The Blues

Research reveals that laughter instantly elevates the mood and alleviates symptoms of depression. According to one such study, people with a well-developed sense of humor are less likely to develop depression as a result of stressful situations. Laughter, a phenomenon that involves the entire cerebral cortex, acts like a “brain massage,” instantly boosting mood and helping you beat the blues.

Another study affirms that laughter can improve cognitive function in the elderly and alleviate signs of depression, anxiety, and stress. It may even help improve sleep quality and beat insomnia.

Blood Pressure Antidote: Put A Lid On Hypertension

Laughter seems to give even your blood pressure a high – but the good news is, this spike is momentary. As one study on “mirthful laughter” showed, while your blood pressure tends to increase while you are laughing, regular laughing impacts the blood vessels positively and actually lowers your blood pressure.

So how does this happen? Cortisol and other stress hormones act on the walls of your blood vessels and make them contract. Laughter not only reduces cortisol levels but also gives the cardiac muscles a workout. Though this initially raises the blood pressure, it also dilates the blood vessels, resulting in a sustained drop in blood pressure. For best results, though, you need to go beyond that self-conscious chuckle and indulge in a good belly laugh that lasts a minute or more.

Cardiovascular Health Booster: Take Laughter To Heart

A good laugh is called “hearty” for a reason! Endothelium, the inner lining of blood vessels that regulates blood flow and blood thickening, expands as a result of laughter. Moreover, the deep breathing that accompanies laughter improves the circulation of oxygenated blood in the body. Researchers at the University of Maryland studied the effect of humor on two groups of subjects. While one group watched stressful segments from a war movie, the other group was shown funny parts from a comedy. There was a remarkable improvement in blood circulation in the latter group due to the dilation resulting from laughter.  Laughter also decreases artery inflammation and increases the good cholesterol HDL. This salubrious effect of laughter on the endothelium could even reduce the risk of cardiovascular diseases and stroke.

Immunity Builder: Give Your Body An Immunity Boost

Beta-endorphins and other hormones released while you laugh may stimulate the production of T-cells, a kind of lymphocytes that increases immunity. An experiment conducted in Japan had some interesting results to share. Patients with atopic keratoconjunctivitis were monitored after watching Charlie Chaplin’s silent comedy Modern Times. It was found that laughter increased the production of certain immunoglobulins, antibodies that your body makes and uses to ward off disease-causing viruses and bacteria. The antibody found to have the greatest sense of humor – the one most responsive to laughter – was IgA, which protects the upper respiratory tract from infections. 14Researchers working with cancer patients have also observed that laughter seems to stimulate the activity of natural killer (NK) cells in the body. Clinical trials should help to establish this further.

Fun Aerobic Exercise: Laugh Away The Extra Pounds

If you’ve ever wished for a fun, easy, and effortless fitness regimen, here’s some good news! The connection of laughter with happiness and positivity is so intense that we often perceive laughter to be an emotion. But laughter is actually a physical activity that involves the abdominal and facial muscles and the diaphragm. When we laugh, the muscles contract and relax, leading to an increased amount of oxygen in the blood – the same benefit we get from aerobic exercise. A 15- minute laughter session can burn as many as 10 to 40 calories, depending on the person’s weight and the intensity of laughter!

Make A Conscious Effort To Laugh!

While laughter may not be a miracle drug (just yet!), its therapeutic properties are undoubtedly being endorsed by physicians and scientists alike. That brings us to the question – when was the last time you had a really good belly laugh? While none of us can resist breaking into a giggle every now and then, getting a daily dose of laughter may not be a laughing matter after all. So, from watching funny movies and shows to that long overdue visit to the neighborhood comedy club, put some effort into keeping the laughter alive. And if that doesn’t seem to work all the time, take a cue from medical professionals and health gurus who’ve been suggesting a structured, conscious regimen involving laughter.

From laughter clubs that have been mushrooming all over the country to a “silly hospital” in rural West Virginia where clowns and comedians share pride of place with doctors and nurses, laughter is being taken seriously by experts in the field.16 Since the mid-1990s, laughter yoga or haasya yoga has caught on as a practice of incorporating voluntary laughter into one’s daily routine. This system encourages prolonged, induced laughter and is accompanied by deep rhythmic breathing. And if you’re skeptical about whether scripted or spontaneous laughter can have health benefits, a Psychological Reports study has some answers. The researchers found that even forced laughter – laughing without a humorous stimulus – can significantly boost physical and emotional wellness. So, effortless or not, it’s time for a good guffaw!

As research unravels more of the therapeutic effects of laughter, we can vouch for one thing. Here is one therapy that has no side effects – except that if you really laugh heartily, it may leave you with a pleasant ache in your sides!

Is There A Way To Measure Happiness?

Neurochemicals or “happy chemicals” are released in your blood based on what makes you happy – dopamine when you find something you seek; endorphins to protect you from pain; oxytocin when bonding socially; and serotonin when dominating a social situation. Though research is still in a nascent stage but maybe one day a blood workup could tell how happy you really are.

Every year the World Happiness Report tells us just how happy (or unhappy) the country we live in really is. More often than not, Nordic countries feature heavily at the top. In 2016, Denmark has taken top honors, while the United States has ranked 13th on the World Happiness Index.1 But is there a way, beyond the realms of economics and social sciences, to measure happiness? As the scientific community delves into the psychological and biological indicators of happiness, some interesting insights emerge.

Does Your Body Act Differently When You’re Happy?

Psychological well-being and mental health do have some bearing on physical health, with the former having a positive effect on the latter. Alternative therapy widely believes in the influence one has on the other, as does psychological study. The absence of happiness, when extreme, can result in depression or anxiety, and other negative emotions which also impact the physical body. It follows that there must be a way to look at the physiology of the body to evaluate happiness.

How Is Happiness Measured?

The most common method to measure happiness, especially by social scientists, is a survey administered via questionnaire or interview. However, the limitations of such studies are that they rely on self-scoring by the test subjects. External factors including their mood that day, environmental factors such as how hot or cold they feel can all influence their responses. This makes it very subjective. For a more decisive rating of happiness on a scale that allows for comparison of happiness levels between people, there is the need for a biological measure.3

Studies of the brain have indicated that there is no single happiness center. However, emotion control centers are present in the prefrontal cortex, hippocampus, amygdala, insular cortex, and anterior cingulate cortex.

Measuring The Happy Chemicals

Enter the “happy chemicals,” produced by the brain when it sees something it perceives as being good for upping your chances of survival. A primal manifestation of unadulterated happiness. Together these chemicals – endorphin, dopamine, serotonin, and oxytocin – give you that familiar feeling associated with happiness.

Specifically, dopamine gives you the happiness associated with finding something you want or seek; endorphins protect you from pain with a happily “oblivious” state; oxytocin is associated with happiness that stems from social bonds/connections; and serotonin makes you feel happy and secure about dominating a social situation. Neurochemicals are the brain’s way of rewarding you with happiness for doing something good.6 However, the exact “normal” levels of these neurochemicals are both hard to determine and difficult to pin down in a specific range that is universally applicable. Instead, psychologists and medical health professionals use a combination of questionnaires, psychological tests, and a check of patient history. This helps determine whether or not someone has experienced a change in specific neurotransmitters. And that’s how they arrive at a clinical diagnosis of happiness or, in many cases, of disorders associated with very high or very low levels of these happiness chemicals.7 Multiple studies are underway to explore the impact of dopamine and serotonin levels in the body, with studies on endorphins also gathering momentum.

Happiness Genes May Hold Key To Determining Happiness

Now it seems like there could be another route to measuring happiness. Recently concluded landmark research, involving 300,000 test subjects and 190 specialists from a whopping 140 institutions, has shown the possible existence of “happiness genes.” With three genetic variants that may determine happiness or feelings someone has about their life, measuring the potential or propensity for happiness could be more effective in a few years’ time. However, as the researchers caution, this isn’t the only factor and environment plays as much of a role in determining happiness.

Research on the happiness genes and happiness chemicals is likely to be in focus in the years ahead. And if things pan out, it may one day even be possible to get a blood workup done to discover just how happy you really are.

References

  1.  Hughes, J.; Bozionelos, N. (2007). “Work-Life Balance as Source of Job Dissatisfaction and Withdrawal Attitudes- An Exploratory Study on the Views of Male Workers” (PDF). Personnel Review36 (1): 145–154. doi:10.1108/00483480710716768. Retrieved 2015-09-21.
  2. “In Pursuit of Happiness Research. Is It Reliable? What Does It Imply for Policy?”. The Cato institute. 2007-04-11.
  3. “Wealth and happiness revisited Growing wealth of nations does go with greater happiness” (PDF). “Maybe Money Does Buy Happiness After All”The New York Times. Retrieved 2010-04-10.
  4. “Economic Growth and Subjective Well-Being: Reassessing the Easterlin Paradox” 
  5. In Pursuit of Happiness Research. Is It Reliable? What Does It Imply for Policy? The Cato institute. April 11, 2007
  6. THe Scientist’s Pursuit of Happiness Archived February 23, 2010, at the Wayback Machine., Policy, Spring 2005.
  7. “The Benefits of Frequent Positive Affect: Does Happiness Lead to Success?” 
  8. “The Virtuous Organization:: The Value of Happiness in the Workplace
  9. “Know thyself and become what you are: a eudaimonic approach to psychological well-being” (PDF). Journal of Happiness Studiesdoi:10.1007/s10902-006-9019-0. Retrieved 6 November 2016.
  10. “the PANAS-X: manual for the positive and negativeaffect schedule”(PDF).

Positive Attitude, Laughtering, Immunity Builder

Abdominal Fat; 10 minute Workout to Reduce Fat

Abdominal fat also known as central obesity, occurs when excessive abdominal fat around the stomach and abdomen has built up to the extent that it is likely to have a negative impact on health. There is a strong correlation between central obesity and cardiovascular disease. Abdominal obesity is not confined only to the elderly and obese subjects. Abdominal obesity has been linked to Alzheimer’s disease as well as other metabolic and vascular diseases.

Visceral and central abdominal fat and waist circumference show a strong association with type 2 diabetes.

Visceral fat, also known as organ fat or intra-abdominal fat, is located inside the peritoneal cavity, packed in between internal organs and torso, as opposed to subcutaneous fat, which is found underneath the skin, and intramuscular fat, which is found interspersed in skeletal muscle. Visceral fat is composed of several adipose depots including mesenteric, epididymal white adipose tissue (EWAT) and perirenal fat. An excess of visceral fat is known as central obesity, the “pot belly” or “beer belly” effect, in which the abdomen protrudes excessively. This body type is also known as “apple shaped”, as opposed to “pear shaped”, in which fat is deposited on the hips and buttocks.

Abdominal muscles: A large group of muscles in the front of the abdomen that assists in the regular breathing movement and supports the muscles of the spine while lifting and keeping abdominal organs such as the intestines in place. Abdominal muscles play a key role in exercises such as “sit-ups.”

What You’ve Been Waiting For! The Exercises

Since this is a bodybuilding experiment, I used weight that was light enough to allow me to perform at least five repetitions. The mean number is on top and the peak number is on bottom.

Exercise Lower Rectus Abdominis Internal s External Oblique Lumbar Erector
Front Plank 22.4
33.5
31.2
42.6
21.7
26.7
2.8
5.8
RKC Plank 88.0
115.0
76.2
99.5
71.0
104.0
2.9
5.4
35 lb Plate Squat 7.8
19.8
21.0
67.9
7.0
21.1
65.5
137.7
Bodysaw 92.2
188.0
105.0
208.0
71.9
143.0
4.4
15.0
Side Plank 33.1
48.8
52.4
77.6
57.6
73.8
18.8
29.2
Ab Wheel from Knees 103.0
145.0
112.0
184.0
63.4
97.2
4.9
10.6
Ab Wheel from Feet 103.0
191.0
114.0
220.0
90.0
130.0
4.7
9.8
Lying Leg Throw 64.9
116.0
69.8
150.0
57.3
98.7
5.6
10.2
100 lb Suitcase Carry 13.2
31.2
21.4
33.2
46.7
85.5
65.6
107.0
Band Pallof Press 6.8
11.5
16.8
27.1
29.6
44.3
22.5
32.5
120 lb Pallof Press 9.9
15.0
9.2
15.7
25.0
34.8
10.9
29.3
90 lb Landmine 7.7
12.5
101.0
154.0
18.1
26.3
99.0
168.0
BW Tight Rotation 15.1
18.6
75.4
133.0
35.8
63.6
49.6
66.0
10 lb Tight Rotation 13.5
17.3
64.2
135.0
27.7
35.8
72.4
130.0
10 lb Overhead Tornado Twirl 12.9
25.8
58.0
104.0
29.7
52.0
85.4
160.0
120 lb Half-Kneeling Cable Chop 27.2
68.2
60.4
155.0
21.2
39.6
17.7
54.7
100 lb Half-Kneeling Cable Lift 6.0
8.8
83.4
144.0
16.2
36.7
103.0
248.0
10 lb Tornado Ball Slam 13.0
18.0
89.4
187.0
28.7
53.1
77.8
189.0
50 lb Turkish Get Up 31.0
133.0
37.9
138.0
38.5
191.0
40.7
139.0
BW Straight Leg Sit Up 78.2
122.0
28.2
45.7
57.7
89.6
1.7
3.1
BW Hanging Leg Raise 124.0
300.0
30.2
92.8
76.3
163.0
4.2
6.9
100 lb Crunch 55.3
83.2
28.8
45.2
40.7
80.5
9.5
23.0
50 lb Swiss Ball Crunch 102.0
231.0
22.8
55.6
47.1
95.8
4.0
11.0
100 lb Side Bend 35.1
80.1
15.6
33.2
69.9
108.0
41.0
60.8
BW Dragon Flag 56.1
102.0
27.8
59.0
28.7
71.4
7.3
46.7
200 lb Farmer’s Walk 13.2
34.0
8.9
19.5
5.9
15.6
24.8
41.2
Overhand Sledgehammer Swing 34.8
71.6
20.3
41.6
43.2
77.7
27.7
64.3
Rotational Sledgehammer Swing 12.2
46.8
17.7
60.2
14.7
29.6
28.7
52.1
BW Hand Walk Out 47.2
79.1
17.3
40.1
44.8
86.1
7.1
27.3
275 lb Parallel Squat 25.0
103.0
8.2
16.0
8.4
17.2
75.5
109.0
225 lb Front Squat 14.4
59.7
16.6
33.1
7.2
16.1
69.3
140.0
225 lb Good Morning 14.0
58.5
4.8
9.7
5.6
12.5
46.4
94.6
275 lb Zercher Squat 15.7
44.5
18.2
36.7
11.7
25.8
62.9
82.0
405 lb Deadlift 31.0
97.3
13.1
32.3
12.4
28.6
52.5
73.9
405 lb Hip Thrust 23.6
64.4
10.7
56.4
14.2
31.9
42.5
122.0
60 lb Lumbar Extension 16.0
38.9
7.4
16.7
23.1
33.9
81.4
172.0
10 lb Weighted Bird Dog 11.2
22.0
4.0
6.8
14.6
25.4
52.4
112.0
100 lb 45 Degree Hyper 25.7
81.5
9.9
41.9
3.8
10.8
60.0
132.0
100 lb Back Extension 28.4
84.3
18.8
49.9
5.7
10.4
63.7
139.0
185 lb Bulgarian Squat 27.7
74.8
6.2
8.8
8.3
17.5
60.2
107.0
90 lb Pendulum Quadruped Hip Extension 29.2
119.0
5.0
6.9
9.1
15.2
56.9
112.0
BW Chin Up 249.0
461.0
40.4
60.7
32.3
61.7
14.1
36.9
90 lb Chin Up 162.0
301.0
51.1
73.6
42.1
65.1
14.2
29.8
135 lb Barbell Curl 18.5
92.7
19.1
36.2
10.0
18.4
71.4
111.0
100 lb Cable Tricep Extension 70.2
148.0
32.5
62.8
34.1
71.7
8.3
13.6
100 lb Pullover 34.6
70.5
28.9
51.5
31.4
102.0
19.0
75.2
BW Push Up 7.1
20.3
8.9
13.8
16.4
24.2
3.4
10.9
275 lb Bench Press (with arch) 2.9
4.7
9.1
25.0
8.0
18.8
50.3
93.5
45 lb Barbell Push Sit Up 19.4
36.9
18.5
48.4
63.6
121.0
7.2
10.5
180 lb Reverse Hyper 3.5
11.1
9.4
38.2
6.5
11.5
98.6
141.0
BW Reverse Hyper 2.5
32.4
4.1
16.2
10.6
14.9
78.8
159.0
270 lb Reverse Hyper 7.2
27.5
13.9
53.6
13.0
33.2
95.2
150.0

Abdominal Fat; 10 minute Workout to Reduce Your Abdominal Fat

The Winners

Since I could only test four muscles at a time, I opted to go with the lower rectus abdominis, external obliques, internal obliques, and erector spinae.

Last year I conducted a test where I placed electrodes on the upper and lower rectus abdominis and the study proved beyond a shadow of a doubt that it is indeed possible to place more tension on the upper or lower rectus abdominis depending on the type of ab exercise you perform. For example, shoulder-to-hip flexion (think crunch) movements hit the upper abs harder than they work the lower abs, whereas hip-to-shoulder flexion (think leg raise) movements hit the lower abs harder.

Below is an example from last year’s study that illustrates this phenomenon. Please note that the MVC for this experiment was obtained by simply flexing the abs as hard as possible from a standing position, which explains the relatively large percentages.

rxharun.com/stomach-crunch-legs-raised_

 

Exercise Upper Rectus Abdominis Activity Lower Rectus Abdominis Activity
50 lb Weighted Swiss Ball Crunch 438.0 mean %
1205.0 peak %
136.0 mean %
248.0 peak %
Lying Leg Throw 224.0 mean %
474.0 peak %
273.0 mean %
595.0 peak %

Advantages and Disadvantages

Some exercises have inherent advantages in terms of EMG activity while other exercises have inherent disadvantages.

For example, weighted uni-planar isolation core exercises with high levels of stability almost always equate to high levels of muscle activation. Case in point: the weighted crunch. How could it not activate a ton of rectus abdominis musculature? You’re lying on your back on a stable floor while isolating sagittal plane trunk flexion.

On the flip side, total-body multiplanar integrated core exercises with a degree of instability sometimes equate to lower levels of activation. Case in point: half-kneeling cable chops and lifts. These lifts are integrated diagonal patterns based on PNF principles that teach the core how to produce quality movement that isn’t specific to any single muscle.

Although these total-body multiplain exercises don’t necessarily elicit high levels of core EMG activation, they’re very worthwhile because they correctly train the stabilization and force transferring function of the core (as Gray Cook has touted for ages).

A lot of guys need to get away from rectus abdominis dominance (trunk flexion, posterior pelvic tilting) in order to allow for the inner core unit to effectively perform its task of stabilizing the spine during movement.

Also, the external oblique activity of every rotational exercise was at a disadvantage because I placed the electrodes on the same side as each other for each muscle tested. So I tested right-side external oblique activity along with right-side internal oblique activity.

Although both sides of the internal and external obliques are active during rotational exercises in each direction of rotation (right and left), the external obliques are known to be more active in opposite side rotation while the internal obliques are known to be more active in same side rotation.

For example, a half-kneeling cable chop to the right would activate more left-side external oblique and right-side internal oblique. Since I tested both right-side internal and external oblique for each rotational exercise and failed to test the activity going in the opposite direction, external oblique activity may not be truly represented for rotational exercises in this experiment. However, past research that I have conducted indicates that the difference isn’t as pronounced as one would think.

Isometric core exercises have a distinct advantage for mean activity because there are no periods of reduced muscular activity at the start or end of the repetition. The muscles are highly activated right at the start until the end of the set.

On the contrary, an exercise like the Turkish Get Up is at a disadvantage in terms of mean activity because the lift is so complex and has so many phases that there are periods where certain muscles aren’t working very hard, which reduces the levels of mean activation.

rxharun.com/fitness-ball-ab-exercises

Confirmations

The good ol’ ab wheel

We’ve always known that crunches and hanging leg raises work a ton of rectus abdominis muscle. Anyone who’s performed a couple of sets of ab wheel rollouts can attest to the intense levels of rectus abdominis activity that are necessary to prevent the lumbar spine from extending throughout the exercise—and the soreness they produce the following day or two.

The bodysaw is similar to the ab wheel rollout in that it’s an anti-extension core exercise that involves increasing the lever arm throughout the movement to place more tension on the core.

Kettlebellers were right?!

The kettlebell community has praised the core-activating benefits of the Turkish Get Up (TGU) for many years. It’s taken quite a while for some strength coaches to catch on but nowadays most coaches are having their athletes perform the TGU in their warm-ups. The TGU was the only exercise in this experiment that had over 100% peak activation in all four core muscles that were tested. Good job kettlebellers!

A final confirmation is the reverse hyper. Louie Simmons has been touting its lumbar-targeting abilities for ages. He too was right—it’s one hell of an erector spinae exercise.

Safe Core Exercises for Your Pelvic Floor

Circumstances that put women at high risk of pelvic organ prolapse with intense abdominal exercise include:

If you are at risk for pelvic floor injury, it’s important to avoid exercises that cause excessive stress on the upper abdominal muscles. Avoid sit-ups, crunches, and floor exercises where both legs are raised off the floor at once. Here are safe abdominal exercises, and those to avoid.

Safe Ab Exercises

  • Modified Plank: On hands and knees, extend your left leg back and your right arm forward and then bring back to center. Repeat 10 times. Switch leg/arm and repeat 10 times.
  • Diaphragm Breathing Exercise: Diaphragmatic breathing helps strengthen the entire core. Lie on your back with knees bent and hands resting on lower abdomen. Exhale, expelling all your air, then slowly inhale until your lungs are full. Repeat 10 times.
  • Clamshell: Lay on your side with knees bent and your head propped up by one arm. Raise your outer leg, hold for a few seconds, and then lower. This position engages your obliques and abs gently. Do several sets of 10 reps.
  • Kegels: With or without a Kegel exercise device, Kegel exercises are the ideal way to exercise your pelvic floor—part of your core. You can do Kegels sitting, standing, or lying down, although if you’re using a pelvic floor exerciser you’ll need to be lying down. Contract your muscles as though you’re stopping the flow of urine. Hold for five seconds and repeat. Aim for five minutes of Kegels every day. The bonus: Kegels can enhance sexual experience and lead to more intense orgasms.
  • Modified double leg raises: Double leg raises are popular in Pilates and floor exercise classes, but they put a lot of strain on the pelvic area. Modify the move by raising only one leg and keeping the head and shoulders in constant contact with the floor. Repeat 10 times with each leg, and don’t forget to breathe normally throughout.
  • Squats: Stand upright with feet shoulder-width apart. Keep the heels firmly on the ground, and with back straight, bend at the waist, then the knees as it you’re about to sit down into a chair. Don’t lean forward as you squat; rather, “sit down” into it. Move up and down slowly, and do at least two sets of 10 reps.

Surprises

A hardcore plank?

A while back a colleague of mine named Joe Sansalone taught me how to do an RKC (Russian Kettlebell Challenge) plank. Basically, he had me get into my normal plank position and then made adjustments. First, he had me place my elbows slightly further out in front of me and closer together to increase the lever arm length and reduce the width of the base of support. He then had me forcefully lock out my knees by contracting my quads.

Finally, he had me contract my glutes as hard as possible to the point where my pelvis posteriorly rotated. These adjustments left me quivering like a school girl. I highly recommend experimenting with this new variation as it blows away the core activation of a normal plank.

Don,t ignor to do this kind of exercise

Stomach crunch

Target: abdominal muscles

rxharun.com/stomach-crunch_

Lie on your back, knees bent and feet flat on the floor, hip-width apart. Place your hands on your thighs, across your chest or behind your ears. Slowly curl up towards your knees until your shoulders are about three inches off the floor. Hold the position for a few seconds and lower down slowly. Perform 12 stomach crunches.

Tips:

  • Don’t tuck your neck into your chest as you rise.
  • Contract your abs throughout the exercise.
  • Don’t yank your head off the floor.

Oblique crunch

Target: oblique muscles 

Lie on your back, knees bent and feet flat on the floor, hip-width apart. Roll your knees to one side down to the floor. Place your hands across your chest or behind your ears. Slowly curl up towards your hips until your shoulders are about three inches off the floor. Hold the position for a few seconds and lower down slowly. Perform 12 oblique crunches and repeat on the opposite side.

Tips:

  • Don’t tuck your neck into your chest as you rise.
  • Contract your abs throughout the exercise.
  • Don’t yank your head off the floor.

Plank

Target: lower back and core muscles

Lie on your front propped up on your forearms and toes. Keep your legs straight and hips raised to create a straight and rigid line from head to toe. Your shoulders should be directly above your elbows. Focus on keeping your abs contracted during the exercise. Hold this position for 5 to 10 seconds and repeat 8 to 10 times.

Tips:

  • Don’t allow your lower back to sink during the exercise.
  • You should be looking at the floor.
  • For an easier version, perform the plank with your knees on the floor.

Side plank

Target: lower back and core muscles

rxharun.com/stomach-crunch_

Lie on your side propped up on an elbow. Your shoulder should be directly above your elbow. Straighten your legs and raise your hips to create a straight and rigid line from head to toe. Keep your neck long and your shoulders down and away from your ears. Keep your abs contracted during the exercise. Hold this position for 5 to 10 seconds and repeat 8 to 10 times. Repeat the exercise on the other side.

Tips:

  • Keep your hips forward during the exercise.
  • Don’t let your lower back sink.
  • For an easier version, perform the side plank with your knees on the floor.

Stomach crunch with legs raised

Target: lower abdominals

Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your hands across your chest. Slowly pull your knees into your chest, keeping them bent at 90 degrees, until your buttocks and tailbone come off the floor. Hold the position for a moment and lower down slowly. Perform 12 crunches.

Tips:

  • Contract your abdominals throughout the exercise.
  • Don’t tuck your neck into your chest as you rise.
  • Don’t use your hands to pull your neck up

References

  1. rundy SM, Brewer HB, Cleeman JI, Smith SC, Lenfant D, for the Conference Participants. Definition of metabolic syndrome: report of the National, Heart, Lung, and Blood Institute/American Heart Association conference on scientific issues related to definition. Circulation. 2004;109:433-438.
  2. “American Heart Association’s description of Syndrome X”. Americanheart.org. Retrieved 2013-01-05.
  3. Morkedal B, Romundstad PR, Vatten LJ (June 2011). “Informativeness of indices of blood pressure, obesity and serum lipids in relation to ischaemic heart disease mortality: the HUNT-II study”European Journal of Epidemiology26 (6): 457–61. doi:10.1007/s10654-011-9572-7PMC 3115050PMID 21461943.
  4. Debette, Stéphanie; Beiser, Alexa; Hoffmann, Udo; et al. (2010). “Visceral fat is associated with lower brain volume in healthy middle-aged adults”Annals of Neurology68 (2): 136–144. doi:10.1002/ana.22062PMC 2933649PMID 20695006.
  5. “‘Beer belly’ link to Alzheimer’s”BBC News. 2010-05-20.
  6. Mitchell, Steve (2008-03-26). “Bulging belly now could mean dementia later”. NBC News. Retrieved 2013-01-05.
  7. tanhope, Kimber L.; Havel, Peter J. (March 2010). “Fructose consumption: Recent results and their potential implications”Annals of the New York Academy of Sciences1190: 15–24. doi:10.1111/j.1749-6632.2009.05266.xPMC 3075927PMID 20388133.
  8. Elliott, Sharon; Keim, Nancy L.; Stern, Judith S.; Teff, Karen; Havel, Peter J. (November 2002). “Fructose, weight gain, and the insulin resistance syndrome”American Journal of Clinical Nutrition76 (5): 911–922. PMID 12399260.
  9. Perez-Pozo, SE; et al. (22 December 2009). “Excessive fructose intake induces the features of metabolic syndrome in healthy adult men: role of uric acid in the hypertensive response” (PDF). International Journal of  Choi, Mary (March 2009). “The Not-so-Sweet Side of Fructose”JASN. 3. 20 (3): 457–459. doi:10.1681/asn.2009010104PMID 19244571.

Sexy, Attractive, Luscious Lips                                                    

Outdoor Exercise – Types, Benefit, Usefullness

Outdoor exercise is any bodily activity that enhances or maintains physical fitness and overall health and wellness.It is performed for various reasons, including increasing growth and development, preventing aging, strengthening muscles and the cardiovascular system, honing athletic skills, weight loss or maintenance, and also for enjoyment. Many individuals choose to exercise publicly outdoors where they can congregate in groups, socialize, and enhance well-being.

Physical exercises are generally grouped into three types, depending on the overall effect they have on the human body

  • Aerobic exercise is any physical activity that uses large muscle groups and causes the body to use more oxygen than it would while resting. The goal of aerobic exercise is to increase cardiovascular endurance. Examples of aerobic exercise include running, cycling, swimming, brisk walking, skipping rope, rowing, hiking, playing tennis, continuous training, and long slow distance training.
  • Anaerobic exercise, which includes strength and resistance training, can firm, strengthen, and tone muscles, as well as improve bone strength, balance, and coordination. Examples of strength moves are push-ups, pull-ups, lunges, and bicep curls using dumbbells. Anaerobic exercise also includes weight training, functional training, eccentric training, interval training, sprinting, and high-intensity interval training increases short-term muscle strength.
  • Flexibility exercises stretch and lengthen muscles. Activities such as stretching help to improve joint flexibility and keep muscles limber The goal is to improve the range of motion which can reduce the chance of injury.

Physical exercise can also include training that focuses on accuracy, agility, power, and speed.

  • Sometimes the terms ‘dynamic’ and ‘static’ are used. ‘Dynamic’ exercises such as steady running, tend to produce a lowering of the diastolic blood pressure during exercise, due to the improved blood flow. Conversely, static exercise (such as weight-lifting) can cause the systolic pressure to rise significantly (during the exercise).

The Benefits of Outdoor Exercise

  • There is no debating the health benefits of daily exercise. The U.S. Centers for Disease Control and Prevention, the American College of Sports Medicine, and the Surgeon General’s Report on Physical Activity and Health all agree that we need at least 30 minutes of moderate to intense physical activity every day. The good news is that you don’t have to work out in a gym to get in shape. Outdoor exercises are just as effective, can be more fun, and have some appealing advantages.

Reasons to Take Your Workouts Outside

Outdoor fitness can be a structured exercise program that takes advantage of the natural terrain of the outdoors to get you in shape, or it can be as simple as taking a brisk walk outside. Outdoor fitness can take many forms: Raking leaves, for example, is considered moderate physical activity. If you weigh about 135 pounds, you can burn close to 250 calories by raking leaves for an hour.

Whichever way you choose to exercise outside, there are numerous benefits

  • No membership fees – The outdoors belongs to all of us. “You don’t need any special equipment — the outdoors is available wherever you are, just outside your door,” says Tina Vindum, the author of Tina Vindum’s Outdoor Fitness: Step Out of the Gym into the Best Shape of Your Life and the first outdoor fitness instructor accredited by the American Council on Exercise.
  • The air is cleaner – The Environmental Protection Agency estimates that indoor air is more than twice as polluted as outdoor air.
  • A free daily dose of D –  Scientists recommend outdoor exercise as a way to get your vitamin D through sunlight. This is especially important if you are overweight — a recent study found that people who are overweight are almost twice as likely to be deficient in vitamin D.
  • Exercise for your mind –  When you exercise outdoors, your mind becomes aware of the changing terrain. Whether you use the hills, the sand on a beach, or a winding path, your mind has to focus differently than it would on a flat gym floor,” notes Vindum.

Getting Started With Outdoor Exercise

If you have any health issues, talk to your doctor before starting an outdoor fitness program. “I tell my people to have a goal in mind, start slowly, and work up to their potential. Outdoor exercise can be adapted to anyone’s level of fitness,” advises Vindum.

Here are guidelines to get you going

  • Exercise early – “People can always find more excuses to avoid exercising outdoors at the end of the day,” says Vindum. In the morning your energy is higher, the air is generally cleaner, the temperature is lower, and you will feel better all day long.
  • Avoid temperature extremes – Although your body can adapt to colder or warmer weather, you should avoid exercising outside in extreme heat or cold.
  • Don’t get burned – Although some sun is good for you, too much sun is not. “Always protect yourself with a good sunscreen, and wear sunglasses and a hat with a brim,” advises Vindum.
  • Drink enough water – If you drink about 8 to 10 ounces of water 30 minutes before doing outdoor exercises, it should hydrate you sufficiently for a 30-minute workout. You don’t need water with electrolytes in most cases,” says Vindum. Remember that you can lose water through sweating even in cooler weather, and you may start to get dehydrated before you feel thirsty.
  • Get some good gear – Take advantage of the new technology that has gone into shoe treads and waterproof, breathable clothing material,” advises Vindum.
  • Make outdoor exercises part of your lifestyle – You can learn exercises that use only bodyweight and gravity and do them while you are walking to the post office, Vindum says. Think about walking instead of driving. Plan outdoor activities with your family. Go for a hike instead of a drive.

“Why would you need bottled aromatherapy when you can go outside and smell nature? Outside exercise uses all your senses and connects your body and mind. As you become more physically fit, your mind also becomes more aware.

Six benefits of exercising in the great outdoors.

  • Exercising outdoors – provides an opportunity to be physically active in a constantly changing environment. The more challenging the terrain, the harder the body has to work to sustain an efficient work rate. Cardio machines in the gym can provide numerous benefits, but doing the same movement pattern over and over again could potentially cause an overuse injury. Walking, hiking or running on terrain that is constantly changing teaches the body how to adapt to a changing environment. In addition, a constantly changing surface can enhance the strength of your connective tissue, which may help you avoid certain injuries.
  • Wind resistance – can help you burn more calories. When running or cycling outdoors, you may have to deal with the wind, which can offer natural resistance. A strong headwind can help you burn more calories, as you have to work harder to overcome the resistance. A good tailwind can help you move a little faster, which activates the larger type II muscle fibers responsible for strength and definition.
  • Exercising outdoors – is a great way to save money. There are many benefits of going to a gym or fitness studio, but if you need to manage your expenses, exercising outdoors is one option to save a few dollars. While going to a gym or studio can provide extra motivation to train, if you have a strong drive and motivation to reach your fitness goals, then exercising outdoors might be a good money-saving option.
  • Using your local park – running on a nearby trail or simply walking around your neighborhood are all great ways to meet your neighbors. While exercise can enhance your physical health, being connected with your community, and having a number of positive relationships can help improve your mental health as well. Put your phone down or close your laptop and go outside and move around in your community to enhance your real-life social network.
  • Going outdoors – gives you the opportunity to turn your exercise time into family time. There is nothing wrong with dropping your kids off at the daycare to take your favorite group fitness class, but it’s also important to exercise with your kids and show them that physical activity can be fun. Playing at the playground, going for a hike, riding bikes, or playing a sport are a few ways to be active with your kids. Playing at a park together might not be as good a workout as your favorite circuit class, but chasing your kids around and climbing the playground equipment can help you build up a good sweat.
  • There is quantifiable research suggesting – that outdoor exercise provides greater benefits than sweating indoors. In one study, the researchers found that exercising outdoors “was associated with greater feelings of revitalization, increased energy and positive engagement, together with decreases in tension, confusion, anger and depression. Participants also reported greater enjoyment and satisfaction with outdoor activity.


References

Fat Burning Food to Loss Your Weight with in one month

Fat burning food to lossing weight is a techniques encompass long-term lifestyle strategies that promote healthy eating and daily physical activity.Effective weight management strategies consider not only weight loss toward but also the maintenance of a healthy body weight over time. Moreover, weight management involves an understanding of meaningful ways to track weight over time and set ideal body weights for different individuals.

Weight management does not include fad diets that promote quick, temporary weight loss. It focuses on the long-term results that are achieved through slow weight loss, followed by retention of an ideal body weight for age, sex and height.

Why Needed Fat Burning Food

Disease-related

Disease-related malnutrition can be considered in four categories

Problem Cause
Impaired intake Poor appetite can be a direct symptom of an illness, or an illness could make eating painful or induce nausea. Illness can also cause food aversion.Inability to eat can result from: diminished consciousness or confusion, or physical problems affecting the arm or hands, swallowing or chewing. Eating restrictions may also be imposed as part of treatment or investigations. Lack of food can result from: poverty, difficulty in shopping or cooking, and poor quality meals.
Impaired digestion &/or absorption This can result from conditions that affect the digestive system.
Altered requirements Changes to metabolic demands can be caused by illness, surgery and organ dysfunction.
Excess nutrient losses Losses from the gastrointestinal can occur because of symptoms such as vomiting or diarrhea, as well as fistulae and stomas. There can also be losses from drains, including nasogastric tubes.Other losses: Conditions such as burns can be associated with losses such as skin exudates.

Weight loss issues related to specific diseases include:

  • As chronic obstructive pulmonary disease (COPD) –  advances, about 35% of patients experience severe weight loss called pulmonary cachexia, including diminished muscle mass. Around 25% experience moderate to severe weight loss, and most others have some weight loss. Greater weight loss is associated with poorer prognosis. Theories about contributing factors include appetite loss related to reduced activity, additional energy required for breathing, and the difficulty of eating with dyspnea (labored breathing).
  • Cancer a very common and sometimes fatal cause of unexplained (idiopathic) weight loss. About one-third of unintentional weight loss cases are secondary to malignancy. Cancers to suspect in patients with unexplained weight loss include gastrointestinal, prostate, hepatobiliary (hepatocellular carcinoma, pancreatic cancer), ovarian, hematologic or lung malignancies.
  • People with HIV – often experience weight loss, and it is associated with poorer outcomes. Wasting syndrome is an AIDS-defining condition.
  • Gastrointestinal disorders  are another common cause of unexplained weight loss – in fact they are the most common non-cancerous cause of idiopathic weight loss. Possible gastrointestinal etiologies of unexplained weight loss include: celiac disease, peptic ulcer disease, inflammatory bowel disease (crohn’s disease and ulcerative colitis), pancreatitis, gastritis, diarrhea and many other GI conditions.
  • Infection –  Some infectious diseases can cause weight loss. Fungal illnesses, endocarditis, many parasitic diseases, AIDS, and some other subacute or occult infections may cause weight loss.
  • Renal disease – Patients who have uremia often have poor or absent appetite, vomiting and nausea. This can cause weight loss.
  • Cardiac disease – Cardiovascular disease, especially congestive heart failure, may cause unexplained weight loss.
  • Connective tissue disease
  • Neurologic disease – including dementia
  • Oral, taste or dental problems (including infections) can reduce nutrient intake leading to weight loss.

The most popular fat burning food for weight loss

Weight Watchers offers a variety of dieting products and services to assist weight loss and maintenance by a calorie restricting method. Weight watchers promote healthy habits, a supportive environment, exercise and healthy food choices. A member to selects a goal weight that will result in a body mass index (BMI) generally accepted as healthy (18 – 24.9). Participants are encouraged to produce a rate of weight loss up to 2 pounds per week. Their food guide promotes food choices that not only reduce calories, but also meet nutritional recommendations. Exercise is also recommended for weight loss and is incorporated into their points system. They use a point system that incorporates calories, fat, and dietary fiber content of each food. People are given a certain number of points they are supposed to consume each day.[54]

Strengths

  • Their food guide promotes food choices that reduce calories, and also meet nutritional recommendations.
  • They construct an activity plan along with nutritional guidelines to encourage exercise.
  • They offer support and encouragement through weekly meetings
  • Is a slower weight loss than other more restrictive diets. This seems like a weakness, but most medical authorities recommend keeping weight loss at 1–2 pounds a week.

Limitations

  • Can be quite expensive over time

The Atkins Diet

The Atkins Diet involves the restriction of carbohydrates in one’s diet causing the body’s metabolism to switch from burning glucose as fuel to burning stored body fat, sending the body into a state of ketosis. Ketosis causes a person to get their energy from ketones, which also causes them to feel less hungry. Carbohydrate consumption must be <40 grams/day (= 2 slices of bread) for ketosis to occur.

Strengths

  • Allowed to eat rich foods
  • When in ketosis, people feel less hungry and more satisfied

Limitations

  • Ketosis causes unusual breath odor and constipation
  • There is worry that the diet promotes heart disease and there is a potential loss of bone and it is not recommended for people with liver and kidney problems due to the high amounts of protein.
  • The preferred source of energy for the brain is glucose, which is decreased in a low-carbohydrate diet

GM Diet

The GM Diet was devised by the company General Motors to help its employees deal with weight gain due to sedentary work environment and achieve weight loss. The diet consists of low carbohydrates (they are primary fuel for anaerobic metabolism and strength training, a drastic depletion causes health risks) a 5–10g/kg body-weight which includes high fiber – nutrient dense starch whole foods for slow energy release and to increase satiety with fruits, tubers, vegetables…etc., a moderate protein intake of 1.5–2.0g/kg body-weight along with 20-30g healthy fats daily (it supports natural hormonal and enzymatic functioning, improves insulin sensitivity, dilate blood vessels), drinking plenty of water and abstaining from alcohol (empty calories). The GM Diet works by burning off fat stored in body through creating a calorie deficit, with daily intake of required proportioned calorie amount, to ensure homeostatic balance.

Regular exercise is required to maintain the state of recovery from weight loss management. If resistance training is employed to maintain muscle mass for better glucose-disposal and glucose-control capability, a 12 to 48 hours of rest between sessions is a required time for the muscles to recover depending on intensity of exercise or training load. A change in hormone levels occurs in case of drastic dietary changes, like leptin – a satiety hormone, made by fat cells showed declination in levels, its function is to regulate energy balance by inhibiting hunger and at the same time, there is also a rise in levels of ghrelin – a hormone secreted in the gastrointestinal tract when a person’s stomach is empty and informs one they are hungry. Changes in production of these hormones along with other satiating hormones in extreme weight loss managements showed suppressed resting metabolic rate (RMR) which resulted many subjects regaining much of the lost weight.

Ornish Diet

The Ornish Diet is a fat restricting diet (less than 10% of calories from fat) focusing on eating high amounts of fiber, and following a low-fat vegetarian diet. The Ornish diet recommends combining the diet with exercise that allows the body’s fat burning mechanism to work most effectively. The philosophy is focused less on restricting calories but by watching the ones consumed, by recommending foods that can be eaten all the time, some of the time and none of the time.

Foods that can be eaten whenever hungry until one is full are

  • Beans and legumes, fruits, grains and vegetables

Foods eaten in moderation are

  • Nonfat dairy products – skim milk, nonfat yogurt, nonfat cheese, nonfat sour cream and egg whites

Foods to avoid

  • Meats of all kinds – if can’t give up, only eat minimally
  • Oils and oil-containing products (margarine and most salad dressings)
  • Avocados, olives, nuts and seeds, dairy products (other than non-fat ones)
  • Simple sugar and simple sugar derivatives (honey, molassess, corn syrup, and high-fructose syrup)
  • Alcohol
  • Anything commercially prepared that has more than 2 grams of fat per serving

Suggests eating a lot of little meals because this diet makes people feel hungry more often, which will help them feel full faster and eat more food without increasing the number of calories.

Strengths

  • Does not restrict calories
  • Doesn’t slow down metabolism
  • Recommends regular exercise, yoga and meditation along with the diet
  • Has been associated with a reversal of coronary blockage

Weakness

  • Very restrictive
  • People will feel hungrier and need to eat more food (but less calories)
Fat Burning Food

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Home Remedies

BOOTCAMP

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Open any fitness magazine, and it’s clear: high intensity interval training (HIIT) is having a bit of a moment. But when it comes to your shrinking your belly, the start-and-stop exercise strategy won’t get you anywhere … other than into a larger pair of pants, researchers say. A study published in the Journal of Obesity found people who performed interval training on an exercise bike for 24 minutes three days a week, actually gained 0.7 percent abdominal fat over a 12-week period. Meanwhile, those on the same dietician-regulated diet, who performed traditional aerobic exercise—45 minutes of continuous moderate cycling three days a week—lost nearly 3 percent of their abdominal fat over the same 3-month period. The study authors did notes that HIIT improved fitness, but suggest that the only evidence to support interval training as an efficient weight loss method was research using young people who were already lean and healthy.

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Different foods go through different metabolic pathways in the body.

They can have vastly different effects on hunger, hormones and how many calories we burn.

Here are the 20 most weight loss friendly foods on earth, that are supported by science.

Whole Eggs

Young Brunette Holding a Brown Egg

Once feared for being high in cholesterol, whole eggs have been making a comeback.

New studies show that they don’t adversely affect blood cholesterol and don’t cause heart attacks .

What’s more… they are among the best foods you can eat if you need to lose weight.

They’re high in protein, healthy fats, and can make you feel full with a very low amount of calories.

One study of 30 overweight women showed that eating eggs for breakfast, instead of bagels, increased satiety and made them eat less for the next 36 hours .

Another 8 week study found that eggs for breakfast increased weight loss on a calorie restricted diet compared to bagels .

Eggs are also incredibly nutrient dense and can help you get all the nutrients you need on a calorie restricted diet. Almost all the nutrients are found in the yolks.

 Leafy Greens

Kale

Leafy greens include kale, spinach, collards, swiss chards and a few others.

They have several properties that make them perfect for a weight loss diet.

They are low in both calories and carbohydrates, but loaded with fiber.

Eating leafy greens is a great way to increase the volume of your meals, without increasing the calories. Numerous studies show that meals and diets with a low energy density make people eat fewer calories overall .

Leafy greens are also incredibly nutritious and very high in all sorts of vitamins, minerals and antioxidants. This includes calcium, which has been shown to aid fat burning in some studies .

 Salmon

Oily fish like salmon is incredibly healthy.

It is also very satisfying, keeping you full for many hours with relatively few calories.

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Salmon is loaded with high quality protein, healthy fats and also contains all sorts of important nutrients.

Fish, and seafood in general, supplies a significant amount of iodine.

This nutrient is necessary for proper function of the thyroid, which is important to keep the metabolism running optimally .

Studies show that a huge number of people in the world aren’t getting all the iodine they need .

Salmon is also loaded with Omega-3 fatty acids, which have been shown to help reduce inflammation, which is known to play a major role in obesity and metabolic disease .

Mackerel, trout, sardines, herring and other types of oily fish are also excellent.

Cruciferous Vegetables

Broccoli

Cruciferous vegetables include broccoli, cauliflower, cabbage and brussels sprouts.

Like other vegetables, they are high in fiber and tend to be incredibly fulfilling.

What’s more… these types of veggies also tend to contain decent amounts of protein.

They’re not as high in protein as animal foods or legumes, but they’re high compared to most vegetables.

A combination of protein, fiber and low energy density makes cruciferous vegetables the perfect foods to include in your meals if you need to lose weight.

They are also highly nutritious, and contain cancer fighting substances .

Lean Beef and Chicken Breast

Meat has been unfairly demonized.

It has been blamed for all sorts of health problems, despite no good evidence to back it up.

Although processed meat is unhealthy, studies show that unprocessed red meat does NOT raise the risk of heart disease or diabetes .

According to two big review studies, red meat has only a very weak correlation with cancer in men, and no correlation at all in women .

The truth is… meat is a weight loss friendly food, because it’s high in protein.

Protein is the most fulfilling nutrient, by far, and eating a high protein diet can make you burn up to 80 to 100 more calories per day .

Studies have shown that increasing your protein intake to 25-30% of calories can cut cravings by 60%, reduce desire for late-night snacking by half, and cause weight loss of almost a pound per week… just by adding protein to the diet .

If you’re on a low-carb diet, then feel free to eat fatty meats. But if you’re on a moderate- to high carbohydrate diet, then choosing lean meats may be more appropriate.

Boiled Potatoes

Potatoes

White potatoes seem to have fallen out of favour for some reason.

However… they have several properties that make them a perfect food, both for weight loss and optimal health.

They contain an incredibly diverse range of nutrients, a little bit of almost everything we need.

There have even been accounts of people living on nothing but potatoes alone for extended periods of time.

They are particularly high in potassium, a nutrient that most people don’t get enough of and plays an important role in blood pressure control..

What this means is that by eating white, boiled potatoes, you will naturally feel full and eat less of other foods instead.

If you boil the potatoes, then allow them to cool for a while, then they will form large amounts of resistant starch, a fiber-like substance that has been shown to have all sorts of health benefits… including weight loss .

Sweet potatoes, turnips and other root vegetables are also excellent.

Tuna

Tuna Fish

Tuna is another low-calorie, high protein food.

It is lean fish… so there isn’t much fat in it.

Tuna is popular among bodybuilders and fitness models who are on a cut, because it’s a great way to keep protein high, with total calories and fat low.

If you’re trying to emphasize protein intake, then make sure to choose tuna canned in water, but not oil.

 Beans and Legumes

best high protein foods for weight loss - beans

Protein Payout: 1/2 cup, 109-148 calories, 7-10 grams of protein

Beans are good for more than just your heart. They’re loaded with proteins, antioxidants, vitamins and minerals that can benefit your brain and muscles, too. Not to mention, they digest very slowly, which can help you feel fuller, longer, and fuel weight loss efforts without causing feelings of deprivation. Look for easy-to-use, pre-cooked BPA-free varieties that come in a pouch or a box.

LENTILS
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Protein Payout: 1 cup, 230 calories, 18 g protein

Here are some pretty amazing proportions: One cup of lentils has the protein of three eggs, with less than one gram of fat! Their high fiber content makes them extremely satiating, and studies have shown that they speed fat loss: Spanish researchers found that people whose diets included four weekly servings of legumes lost more weight and improved their cholesterol more than people who didn’t. Eat them on their own as a side or simmer them into a soup.

PEANUT BUTTER
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Protein Payout: 2 tablespoons, 191 calories, 7 grams of protein

This creamy spread is downright addictive. While eating too much peanut butter can wreak havoc on your waistline, a standard two-tablespoon serving provides a solid dose of muscle-building protein and healthy fats. According to a 2014 study published in The American Journal of Clinical Nutrition, consuming peanuts can prevent both cardiovascular and coronary artery disease — the most common type of heart condition.

Soups

A Bowl of Vegetable Soup

As mentioned above, meals and diets with a low energy density tend to make people eat fewer calories.

Most foods with a low energy density are those that contain lots of water, such as vegetables and fruits.

But you can also just add water to your food… by making a soup.

Some studies have shown that eating the exact same food, except made in a soup instead of as solid food, makes people feel more satiated and eat significantly fewer calories .

Cottage Cheese

Cottage Cheese

Dairy products tend to be high in protein.

One of the best ones is cottage cheese… calorie for calorie, it is mostly just protein with very little carbohydrate and fat.

Eating plenty of cottage cheese is a great way to boost your protein intake. It is also very satiating, making you feel full with a relatively low amount of calories.

Dairy products are also high in calcium, which has been shown to aid in the fat burning process .

Avocados

Avocados are a unique type of fruit.

Woman Holding a Green Avocado

Whereas most fruit is high in carbs, avocados are loaded with healthy fats.

They are particularly high in monounsaturated oleic acid, the same type of fat found in olive oil.

Despite being mostly fat, they also contain a lot of water, so they aren’t as energy dense as you may think.

Avocados are perfect as additions to salad, because studies show that the fats in them can increase the nutrient uptake from the vegetables 2.6 to 15-fold .

They also contain many important nutrients, including fiber and potassium.

TEFF
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Protein Payout: 1/4 cup, 180 calories, 7 grams of protein

This nutty-flavored gluten-free grain may be small, but it packs a mighty nutritional punch. It’s loaded with fiber, essential amino acids, calcium and vitamin C — a nutrient not typically found in grains. To reap the benefits, trade your morning oatmeal in for a protein-packed teff porridge. Combine a half cup of teff with one a half cups of water and a pinch of salt in a medium saucepan. Let it come to a boil before turning the heat down to low and letting it simmer for 15 to 20 minutes. Remove from heat and top with apples, cinnamon and a dollop of natural peanut butter.

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TRITICALE

best high protein foods for weight loss - triticale

Protein Payout: 1/4 cup, 161 calories, 6 grams of protein

While you may have never heard of this hearty whole grain before, it may become your new favorite. This wheat-rye hybrid packs 12 grams of protein per half cup and is also rich in brain-boosting iron, bloat-busting potassium, magnesium and heart-healthy fiber. Use triticale berries in place of rice and mix it with soy sauce, fresh ginger, cloves, shiitake mushrooms and edamame to make a healthy, Asian-inspired dish. If you prefer to firing up the oven to using the stove, use triticale flour in place of traditional flour in your baking.

GRUYERE CHEESE

best high protein foods for weight loss - gruyere cheese

Protein Payout: 1 oz, 117 calories, 8 g protein

Here’s an excuse for a wine-and-cheese hour: The schmancy Swiss cheese contains 30 percent more protein than an egg in one slice, plus one-third of your RDA of vitamin A. If you’re looking to indulge, keep your serving to the size of four dice, and moderate your vino to one glass for women, two glasses for men, to get the bad-cholesterol-lowering benefits of the antioxidant resveratrol. And better yet, stick to the.

GREEK YOGURT
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Protein Payout: 7 oz, 150 calories, 20 g protein

Yogurt may be one of your key allies in weight-loss efforts. A study printed in the Journal of Nutrition found that probiotics like the ones found in creamy, delicious yogurt helped obese women lose nearly twice the weight compared to those who did not consume probiotics. Both sets of subjects were on low-calorie diets, but after 12 weeks, the probiotic poppers lost an average of 9.7 pounds, while those on placebos lost only 5.7. Bonus: the subjects who were given the good bacteria continued to lose weight even after an additional 12 weeks, an average of 11.5 pounds to be accurate! The group that didn’t get the probiotic boost? They maintained their 5.7-pound initial loss but didn’t trim down further.

GRASS-FED MILK
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Protein Payout: 8 oz, 110 calories, 8 g protein

Organically raised cows are not subject to the same hormones and antibiotics that conventional cows are; no antibiotics for them means no antibiotics for you. Grass fed cows have been shown to have higher levels of omega-3 fatty acids (good) and two to five times more CLA (conjugated linoleic acid) than their corn and grain fed counterparts.

CHIA SEEDS
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Protein Payout: 1 oz, 138 calories, 5 g protein

One of the hallmarks of a balanced diet is to have a good ratio of omega-6 fatty acids to omega-3s. A 4:1 ratio would be ideal, but the modern American diet is more like 20:1. That leads to inflammation, which can trigger weight gain. But while eating a serving of salmon every day isn’t exactly convenient, sprinkling chia seeds—among the most highly concentrated sources of omega-3s in the food world—into smoothies, salads, cereals, pancakes or even desserts is as easy a diet upgrade as you can get.

SHELLED PUMPKIN SEEDS

Protein Payout: 1 oz, 158 calories, 9 g protein

Dr. Lindsey Duncan, a nutritionist who’s worked with Tony Dorsett and Reggie Bush, is a big fan of pumpkin seeds. “A handful of raw pepitas or dry roasted pumpkin seeds can give you a natural jolt to power through a workout,” he says. “They’re a good source of protein, healthy fats, and fiber, keeping you feeling full and energized longer, and contain manganese, magnesium, phosphorus, and zinc, which provide additional energy support to maximize gym time.”

ALMONDS
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Protein Payout: 1 oz, 164 calories, 6 g protein

Think of each almond as a natural weight-loss pill. Combined with a calorie-restricted diet, consuming a little more than a quarter-cup of the nuts can decrease weight more effectively than a snack comprised of complex carbohydrates and safflower oil—after just two weeks! (And in this study of overweight and obese patients, after 24 weeks, those who ate the nuts experienced a 62 percent greater reduction in weight and BMI!) For optimal results, eat your daily serving before you hit the gym. Almonds, rich in the amino acid L-arginine, can actually help you burn more fat and carbs during workouts, a study printed in The Journal of the International Society of Sports Nutrition found.

CASHEWS
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Protein Payout: 1 oz, 157 calories, 5 g protein

Cashews are a good source of protein, phosphorus, magnesium, calcium and copper, and shouldn’t be overlooked as one of your go-to nuts. Magnesium boasts a myriad of health benefits such as helping your body relieve various conditions like constipation, insomnia, headaches and muscle cramps, as well as regulating the immune system and supporting brain function. They also contain a good amount of biotin, which will help keep your locks shiny and lustrous.

Nuts

Almonds

Despite being high in fat, nuts are not inherently fattening.

They’re an excellent snack, containing balanced amounts of protein, fiber and healthy fats.

Studies have shown that eating nuts can improve metabolic health and even cause weight loss .

Population studies have also shown that people who eat nuts tend to be healthier, and leaner, than the people who don’t .

Just make sure not to go overboard, as they are still pretty high in calories. If you tend to binge and eat massive amounts of nuts, then it may be best to avoid them.

Some Whole Grains

Oatmeal Flakes

Despite grains having gotten a bad rap in recent years, there are some types that are definitely healthy.

This includes some whole grains that are loaded with fiber and contain a decent amount of protein as well.

Oats are loaded with beta-glucans, soluble fibers that have been shown to increase satiety and improve metabolic health .

Rice, both brown and white, can also contain significant amounts of resistant starch, especially if cooked and then allowed to cool afterwards .

Keep in mind that refined grains are a disaster, and sometimes foods that have “whole grains” on the label are highly processed junk foods that are both harmful and fattening.

If you’re on a very low-carb diet then you’ll want to avoid grains, because they are high in carbohydrates. But there’s nothing wrong with eating some of the healthier grains if you can tolerate them and are not on a low-carb diet.

Chili Pepper

Chili Peppers

Eating chili peppers may be useful on a weight loss diet.

They contain a substance called capsaicin, which has been shown to help reduce appetite and increase fat burning in some studies .

This substance is even sold in supplement form and is a common ingredient in many commercial weight loss supplements.

One study showed that eating 1 gram of red chilli pepper reduced appetite and increased fat burning in people who didn’t regularly eat peppers .

However, there was no effect in people who were accustomed to eating spicy food, indicating that some sort of tolerance can build up.

Fruit

Young Woman Holding an Apple and Banana, Smaller

Most health experts agree that fruit is healthy.

Numerous population studies have shown that people who eat the most fruit (and vegetables) tend to be healthier than people who don’t .

Of course… correlation does not equal causation, so those studies don’t prove anything, but fruit do have properties that make them weight loss friendly.

Even though they contain sugar, they have a low energy density and take a while to chew. Plus, the fiber helps prevent the sugar from being released too quickly into the bloodstream.

The only people who may want to avoid or minimize fruit are those who are on a very low-carb, ketogenic diet, or have some sort of intolerance to fructose.

For the rest of us, fruits can be an effective (and delicious) addition to a weight loss diet.

 Grapefruit

One fruit that deserves to be highlighted is grapefruit, because its effects on weight control have been studied directly.

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In a study of 91 obese individuals, eating half a fresh grapefruit before meals caused weight loss of 3.5 pounds (1.6 kg) over a period of 12 weeks.

The grapefruit group also had reductions in insulin resistance, a metabolic abnormality that is implicated in various chronic diseases.

So… eating half a grapefruit about a half hour before some of your daily meals may help you feel more satiated and eat fewer overall calories.

Chia Seeds

A Pile of Chia Seeds

Chia seeds are among the most nutritious foods on the planet.

They do contain 12 grams of carbohydrate per ounce, which is pretty high, but 11 of those grams are fiber.

This makes chia seeds a low-carb friendly food, and one of the best sources of fiberin the world .

Because of all the fiber, chia seeds can absorb up to 11-12 times their weight in water, turning gel-like and expanding in your stomach .

Although some studies have shown that chia seeds can help reduce appetite, they have not found a statistically significant effect on weight loss .

However, given their nutrient composition, it makes sense that chia seeds could be a useful part of a weight loss diet.

 Coconut Oil

whole and cracked coconut

Not all fats are created equal.

Coconut oil is high in fatty acids of a medium length, called Medium Chain Triglycerides (MCTs).

These fatty acids have been shown to boost satiety compared to other fats, as well as increase the amount of calories burned .

There are also two studies, one in women and the other in men, showing that coconut oil led to reduced amounts of belly fat .

Of course… coconut oil still contains calories, so adding it on top of what you’re already eating is a bad idea.

So this is not about adding coconut oil to your diet, it is about replacing some of your other cooking fats with coconut oil.

Extra virgin olive oil is also worth mentioning here, because it is probably the healthiest fat on the planet.

Full-fat Yoghurt

Another excellent dairy food is yoghurt.

Yoghurt contains probiotic bacteria that can improve the function of your gut.

Having a healthy gut may potentially help protect against inflammation and leptin resistance, which is the main hormonal driver of obesity.

Just make sure to choose full-fat yoghurt… studies show that full-fat dairy, but not low-fat, is associated with a reduced risk of obesity and type 2 diabetes over time .

Low-fat yoghurt is usually loaded with sugar, so it is best to avoid that stuff like the plague.

Apples

Skip the apple juice and the applesauce and opt instead for a crunchy apple. Whole fruit blunts appetite in a way that fruit juices and sauces don’t.

One reason is that raw fruit has more fiber. Plus, chewing sends signals to your brain that you’ve eaten something substantial.

Yogurt

Whether you prefer Greek or traditional, yogurt can be good for your waistline.

A Harvard study followed more than 120,000 people for a decade or longer. Yogurt, of all the foods that were tracked, was most closely linked to weight loss.

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 Grapefruit

Yes, grapefruit really can help you shed pounds, especially if you are at risk for diabetes.

Researchers at Scripps Clinic in San Diego found that when obese people ate half a grapefruit before each meal, they dropped an average of 3 ½ pounds over 12 weeks. Drinking grapefruit juice had the same results.

But grapefruit juice doesn’t have any proven “fat-burning” properties — it may just have helped people feel full.

Be careful: You cannot have grapefruit or grapefruit juice if you are on certain medications, so check the label on all your prescriptions, or ask your pharmacist or doctor.

References

  1. LeBlanc, E; O’Connor, E; Whitlock, EP (October 2011). “Screening for and management of obesity and overweight in adults”Evidence Syntheses, No. 89. U.S. Agency for Healthcare Research and Quality (AHRQ). Retrieved 27 June 2013.
  2. Institute for Quality and Efficiency in Health Care. “Health benefits of losing weight”Fact sheet, Informed Health Online. Institute for Quality and Efficiency in Health Care. Retrieved 27 June 2013.
  3. “Being underweight poses health risks”. Mayo Clinic. Archived from the original on 4 March 2007. Retrieved 13 January 2007.
  4. “High-Protein Diet for Weight Loss”. WebMD.
  5. Nedeltcheva, AV; Kilkus, JM; Imperial, J; Schoeller, DA; Penev, PD (2010). “Insufficient sleep undermines dietary efforts to reduce adiposity”Annals of Internal Medicine153 (7): 435–41. doi:10.7326/0003-4819-153-7-201010050-00006PMC 2951287Freely accessiblePMID 20921542.
  6. Harmon, Katherine (4 October 2010). “Sleep might help dieters shed more fat”Scientific American. Retrieved 20 October 2010.
  7. Ruiz, F. J. (2010). “A review of Acceptance and Commitment Therapy (ACT) empirical evidence: Correlational, experimental psychopathology, component and outcome studies”International Journal of Psychology and Psychological Therapy10 (1): 125–62.
  8. Mann, T; Tomiyama, AJ; Westling, E; Lew, AM; Samuels, B; Chatman, J (April 2007). “Medicare’s search for effective obesity treatments: diets are not the answer”The American Psychologist62 (3): 220–33. doi:10.1037/0003-066x.62.3.220PMID 17469900In sum, there is little support for the notion that diets [“severely restricting one’s calorie intake”] lead to lasting weight loss or health benefits.
  9. “The facts about weight loss products and programs”DHHS Publication No (FDA) 92-1189US Food and Drug Administration. 1992. Archived from the original on 26 September 2006. Retrieved 2013-05-14.
  10.  “Profiting From America’s Portly Population”PRNewswire (Press release). Reuters. 21 April 2008. Retrieved 2009-01-17.
  11. “No evidence that popular slimming supplements facilitate weight loss, new research finds”. 14 July 2010. Retrieved 2010-07-19.

Fat burning food

Tea Bag; Use, Creative Ways to Use Your Used Tea Bag

Tea bag is a small, porous, sealed bag or packet containing dried plant material, which is immersed in boiling water to make a tea or an infusion. Classically these are tea leaves but the term is also used for herbal teas (tisanes) made of herbs or spices. Tea bags are commonly made of filter paper or food-grade plastic, or occasionally of silk. The bag contains the tea leaves while the tea is steeped, making it easier to dispose of the leaves, and performs the same function as a tea infuser. Some tea bags have an attached piece of string with a paper label at the top that assists in removing the bag while also displaying the brand or variety of tea.

Usefulness  & Creative Ways to Use Your Used Tea Bag

Most people throw the used tea bags of what was once their refreshing beverage. However, used tea bags are nature-friendly and decompose a lot faster than most waste. Why create more garbage? We can use tea bags in a lot of useful (and creative) ways in your garden or home.

Keep on reading. In this article, you could learn a lot of alternative but very useful ways to dispose of a used tea bag.

And next time when you finish your refreshing tea, you might store it for burying in your garden instead of getting rid of it quickly.

Improves Skin Complexion

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Green tea improves your skin complexion and makes your skin healthy. It helps flush out toxins from the skin, heals blemishes and scars, and reduces inflammation. It even improves the skin’s elasticity.

A 2003 study by the Medical College of Georgia showed that green tea aids skin rejuvenation. It can be used to treat skin diseases and wounds.

  1. Cut open 2 used green tea bags and scoop out their contents.
  2. Add 1 to 2 teaspoons of raw honey.
  3. Mix in a little lemon juice.
  4. Apply it on your face and allow it to sit for 5 to 10 minutes.
  5. Rinse it off with lukewarm water.
  6. Use this face mask once or twice a week.

Reduces Puffy Eyes and Dark Circles

The antioxidants and tannins (an astringent) in green tea help treat puffy eyes as well as dark circles. They help shrink blood vessels underneath the delicate skin around the eyes. This in turn reduces swelling and puffiness.

In addition, the vitamin K in green tea helps lighten dark circles under the eyes.

  1. Put 2 used green tea bags in the refrigerator for 30 minutes.
  2. Place the cold tea bags on your closed eyelids.
  3. Sit back and relax for 15 minutes.
  4. Use this remedy twice daily until you are satisfied with the results.

Fights Aging Signs

Green tea has anti-aging and antioxidant benefits that can help delay signs of skin aging, such as sagging skin, sun damage, age spots, fine lines and wrinkles.

The polyphenols in green tea help neutralize harmful free radicals, which can cause significant damage to the skin and accelerate the aging process.

In addition, it helps fight prevent skin cancer.

  • Mix 3 tablespoons of plain yogurt, 1 tablespoon of ground green tea leaves and a little turmeric powder. Apply it on your face and neck. Allow it to sit for 20 minutes before rinsing it off with lukewarm water. Use this face mask once or twice a week.
  • Another option is to simply mix 1 teaspoon of Matcha green tea and a few drops of water to make a paste. If you have dry skin, add 1 teaspoon of Matcha green tea and ½ teaspoon each of extra-virgin coconut oil and warm water. Apply it on your face, leave it on until it dries completely, then rinse it off with warm water. Do this a few times a week.

 Treats Acne and Pimples

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The catechins in green tea are antibacterial agents that help fight acne-causing bacteria. Catechins even help regulate hormonal imbalances in the body, one of the key causes of acne.

In addition, anti-inflammatory property of green tea helps reduce the redness and inflammation brought about by acne.

A 2012 study published in the Journal of Investigative Dermatology concluded that epigallocatechin-3-gallate (EGCG), a component in green tea, helps treat acne by modulating intracellular molecular targets and inhibiting p. acnes bacteria.

  1. Mix ¼ cup each of freshly brewed green tea and water.
  2. Use a cotton ball to apply this solution on the affected area.
  3. Allow it to sit for 10 to 15 minutes, then rinse it off with cool water.
  4. Do this twice daily until you have acne-free skin.

Works as a Skin Toner

This popular beverage also works as a natural toner for your skin. It helps draw out impurities, reduce large pores and give your skin a nice healthy glow. It even helps keep your skin hydrated, which is essential for healthy skin.

  1. Brew 2 cups of green tea and allow it to cool.
  2. Add a few drops of any essential oil of your choice.
  3. Put the solution in a clean spray bottle.
  4. Spray the solution on your face or apply it with a cotton ball twice daily.

People with skin conditions, such as psoriasis and rosacea, can also use this solution.

Stimulates Hair Growth

Green tea contains a high amount of antioxidants that promote hair growth. The catechins in it have 5-alpha-reductase inhibiting properties that help block DHT (Dihydrotestosterone), one of the key causes of hair loss.

It can even promote the growth of new hair and prevent common problems like dry scalp and dandruff.

A 2005 study published in the Journal of the National Medical Association found that the polyphenols in green tea helped prevent hair loss among rodents.

  • After washing your hair, rinse it with cool, freshly brewed green tea. Leave it on for 10 minutes, then rinse it out with cool water. Do this 2 or 3 times a week for a couple of months.
  • Also, drink 2 to 3 cups of green tea daily to enjoy strong and beautiful hair.

Shrinks Open Pores

Due to its antioxidant and astringent properties, green tea can help shrink enlarged pores that tend to get clogged and eventually get infected with bacteria. Thus, it will help smooth and tighten your skin.

  • Steep a cup of strong green tea and allow it to cool. Mix a few tablespoons of this tea in 2 tablespoons of bentonite clay or any cosmetic clay to make a paste. Spread this pore-tightening face mask on your face and allow it to dry completely. Gently scrub it off and rinse your face with warm water.
  • Also, drink a few cups of green tea daily to flush toxins out of your body.

Protects against Sun Damage

Green tea can even protect your skin from harmful ultraviolet (UV) rays of the sun. The tannic acid, theobromine and polyphenols in green tea can help soothe and heal sunburned skin by neutralizing the damage from exposure to UV rays.

A 2011 study published in the Biochemical and Biophysical Research Communications journal found that EGCG in green tea prevents a type of skin cancer called melanoma by inhibiting genes that activate inflammation.

  • Brew 2 to 3 cups of green tea and put it in the refrigerator for some time.
  • Soak a soft cloth in the tea and gently apply it to the sunburned areas.
  • Repeat 2 or 3 times a day to relieve pain and redness.

Makes Hair Shiny

Along with making your hair strong and healthy, green tea makes your hair shiny and full of life. Plus, it protects your hair from damage due to pollution and harsh products.

Plus, the high levels of panthenol and vitamins E and C help keep your hair conditioned.

  • Steep 2 or 3 green tea bags in 4 cups of hot water for an hour.
  • Remove the tea bags and allow the solution to cool.
  • Dampen your hair and then rinse your hair with this solution.
  • Wait 10 minutes, then wash your hair with shampoo.
  • Rinse your hair with cool water to seal in the shine.
  • Use this remedy 2 or 3 times a week.

Why Trash Used Tea Bags When They Can Decompose Naturally

Tea bags contain very little plastic that is only used to seal the bags. And because the amount of plastic is so small, tea bags can completely decompose after six months!

Also, keep in mind that the bags themselves are made out of abaca leaf stalks, which makes them very organic and decomposable.

They are Healthy for the Soil

Teabags are natural fertilizers to your garden. They contain nutrients and tannic acid that create a much healthier environment in the ground for growing. These nutrients are released to the soil as the teabags decompose.

They Can Reduce Waste

When you bury your teabags in your garden or dispose of them in a compost pile for fertilizing your garden, you effectively reduce the amount of waste in your environment.

Leaf-eating Insects Hate Teabags

Pests detest the odor of used tea bags. Sprinkle some used tea around your plants to make sure those lunch-seeking pests are kept well away from your healthy, green leaves

Kitties Hate Teabags

Is your little tiger a troublemaker? Do you wake up too often to find your favorite plants urinated? Well, teabags can be the solution that you’ve been looking for!

Just sprinkle some used tea grounds around your plants in your garden or your indoor plants.

Alternative to Soil

Amazingly, but used teabags can also imitate soil properties. Yes, your teabags can grow a garden! Provided of course, that you have seeds, water, a plastic container for growth and a paper towel.

With this setup, you can germinate the seeds and then replant them in your wider garden.

Teabags Increase Deconstruction

The acidic compound in tea bags can significantly optimize the process of decomposition of old plants in your garden. Tea bags can also speed up the decomposition process in compost piles made out of all kinds of natural waste.

If you waste a lot of time waiting for the compost bin to decompose, just throw a few teabags in there and reduce your waiting time in half.

Tea Leaves Can be a Favorite Snack

For the worms in your garden, that is. Tea leaves contain much more nutrients than natural garden leaves. And worms love to munch them! And furthermore, as worms eat more nutrients, your soil becomes healthier for growing other plants.

Teabags can Help Plants to Keep More Water

Just bury your bags near the assets in your garden and leave them to keep plants more moisturized. Plants that can benefit from water retention are flowers, vegetables, and germinated plants.

Teabags are Weed Repellents

When you bury teabags in your garden, you also help to remove those pesky weeds from your garden. This can be obviously helpful for every gardener. This effect is because of the high amount of organic content in the bags.

Relieve baby’s pain from injection

Is the baby still crying from that recent inoculation shot? Try wetting a tea bag and placing it over the site of the injection. Hold it gently in place until the crying stops. The tannic acid in the tea will soothe the soreness. You might try it on yourself the next time an injection leaves your arm sore.

Stop foot odor

Put an end to smelly feet by giving them a daily tea bath. Just soak your tootsies in strongly brewed tea for 20 minutes a day and say good-bye to offensive odors.

Make soothing mouthwash

To ease toothache or other mouth pain, rinse your mouth with a cup of hot peppermint tea mixed with a pinch or two of salt. Peppermint is an antiseptic and contains menthol, which alleviates pain on contact with skin surfaces. To make peppermint tea, boil 1 TBSP fresh peppermint leaves in 1 cup water and steep for several minutes.

Tenderize tough meat

Even the toughest cuts of meat will melt in your mouth after you marinate them in regular black tea. Here’s how: Place 4 tablespoons black tea leaves in a pot of warm (not boiling) water and steep for 5 minutes. Strain to remove the leaves and stir in 1/2 cup brown sugar until it dissolves. Set aside. Season up to 3 pounds (1.5 kilograms) meat with salt, pepper, onion, and garlic powder, and place it in a Dutch oven. Pour the liquid over the seasoned meat and cook in a preheated 325°F (165°C) oven until the meat is fork tender, about 90 minutes.

Clean wood furniture and floors

Freshly brewed tea is great for cleaning wood furniture and floors. Just boil a couple of tea bags in a quart (liter) of water and let it cool. Dip a soft cloth in the tea, wring out the excess, and use it to wipe away dirt and grime. Buff dry with a clean, soft cloth.

Give roses a boost

Sprinkle new or used tea leaves (loose or in tea bags) around your rosebushes and cover with mulch to give them a midsummer boost. When you water the plants, the nutrients from the tea will be released into the soil, spurring growth. Roses love the tannic acid that occurs naturally in tea.

Feed your ferns

Schedule an occasional teatime for your ferns and other acid-loving houseplants. Substitute brewed tea when watering the plants. Or work wet tea leaves into the soil around the plants to give them a lush, luxuriant look.

Prepare planter for potting

For healthier potted plants, place a few used tea bags on top of the drainage layer at the bottom of the planter before potting. The tea bags will retain water and leach nutrients to the soil.

Enhance your compost pile

To speed up the decomposition process and enrich your compost, pour a few cups of strongly brewed tea into the heap. The liquid tea will hasten decomposition and draw acid-producing bacteria, creating desirable acid-rich compost.

Cool sunburned skin

What can you do when you forget to use sunscreen and have to pay the price with a painful burn? A few wet tea bags applied to the affected skin will take out the sting. This works well for other types of minor burns (i.e., from a teapot or steam iron) too. If the sunburn is too widespread to treat this way, put some tea bags in your bathwater and soak your whole body in the tub.

Relieve your tired eyes

Revitalize tired, achy, or puffy eyes. Soak two tea bags in warm water and place them over your closed eyes for 20 minutes. The tannins in the tea act to reduce puffiness and soothe tired eyes.

References

Fat Burning Food; How way Reduce Extra Fat from Abdomen

Fat burning food /techniques encompass long-term lifestyle strategies that promote healthy eating and daily physical activity. Effective weight management strategies consider not only weight loss toward but also the maintenance of a healthy body weight over time. Moreover, weight management involves an understanding of meaningful ways to track weight over time and set ideal body weights for different individuals.

Weight management does not include fad diets that promote quick, temporary weight loss. It focuses on the long-term results that are achieved through slow weight loss, followed by retention of an ideal body weight for age, sex and height   

Fat Burning Food that Help burning Fat

Rx

Rx

We know, it sounds like it’s too good to be true. But there actually are some things you can eat that spike the metabolism, trigger hormones that release fat, and eliminate toxins that make it hard for your body to shed unwanted pounds. Just be cautioned, for these foods to work their miracles, they must be consumed as part of a clean diet. Feed your metabolism with these and enjoy the benefits

Whole grains

Rx

Rx

Your body burns twice as many calories breaking down whole foods (especially those rich in fiber such as oatmeal and brown rice) than processed foods.

Lean meats

Rx

Rx

Protein has a high thermogenic effect: You burn about 30% of the calories the food contains during digestion (so a 300-calorie chicken breast requires about 90 calories to break it down).

Green tea

Rx

Rx

Drinking four cups of green tea a day helped people shed more than six pounds in eight weeks, the American Journal of Clinical Nutrition reports.
Credit EGCG, a compound in the brew that temporarily speeds metabolism after sipping it. To increase your intake, keep a jug of iced tea in the fridge.

Lentils

Rx

Rx

One cup packs 35% of your daily iron needs—good news, since up to 20% of us are iron- deficient. When you lack a nutrient, your metabolism slows because the body’s not getting what it needs to work efficiently.

Hot peppers

Rx

Rx

Capsaicin, the compound that gives chili peppers their kick, heats up your body, which makes you melt additional calories. You can get it by eating raw, cooked, dried, or powdered peppers, or you can add as much cayenne or hot sauce as possible to soups, eggs, and meats.

 Grass-fed Beef

Red meat has often been stigmatized as unhealthy, but it’s a widespread misconception. Instead, “you are what you eat” is an adage that rings especially true with grass-fed beef. Skipping the lower-quality versions and splurging on quality beef means you’ll be nourishing your body with one of the highest sources of protein, helping to encourage weight loss. You’ll reduce bad cholesterol levels, thanks in part to the lower fat content found in grass-fed beef. You’ll also ingest higher levels of vitamins, antioxidants and good fats. Your body and scale will see the difference when you make the switch to grass-fed beef!

 Green Leafy Vegetables

Rx

Leafy greens like kale, spinach, collard greens and Swiss chard are chock-full of nutrients and iron. These fat-burning foods help keep muscles functioning properly and burning calories long after a workout . They’re also packed with vitamin K, which keeps bones strong and helps ward off osteoporosis, keeping your body moving normally well into old age.

 Matcha Green Tea

Sipping on a cup of matcha green tea is more than just soothing; drinking it regularly can actually reduce body fat and lower cholesterol levels. Plus, it helps your body repair more quickly after high-intensity workouts like burst training. I guarantee no energy drink sold at the store can match those benefits!

 Kefir

Kefir is a fermented drink similar to yogurt loaded with medicinal benefits. It’s also packed with probiotics, the (good!) bacteria aiding your body in fighting infections. Probiotics are also good news for those trying to lose weight — eating them is associated with weight loss. Try swapping kefir for your usual yogurt a few times a week.

 Rooibos Tea

While rooibos tea is technically an herbal drink, it’s making waves in the weight loss community. Because it contains a flavonoids and phytochemicals that can help drop pounds and boost metabolism, it’s become one of my ultimate fat-burning foods. Try it in place of your normal green tea for a healthy, energizing change!

Rx

 Whey Protein

Adding whey protein to your breakfast smoothie or taking a daily supplement can help your body not only decrease body fat and increase muscle tone, but also spike energy levels while stabilizing blood sugar.

 Bone Broth

Bone broth is one of my absolute favorite healing foods. It truly has the potential to transform your health in tangible ways and help burn fat. Thanks to the abundance of amino acids bone broth contains, bone broth prevents muscle breakdown, increases your metabolism and helps detoxify your body. While our ancestors ate bone broth regularly, since they wasted no part of an animal’s body, it’s no longer as common in our daily diet. But you can reap the benefits of this ancient elixir. Try making my favorite Beef Bone Broth Recipe to add this nutrient-rich, fat-burning food into your diet.

 Cayenne Pepper

This spicy seasoning is good for more than just increasing the heat in your foods. Cayenne pepper increases your body’s ability to burn fat and swap it for energy, just what you want when trying to shed those extra pounds. Cayenne pepper also increases your body’s metabolism, helping you lose fat faster and more easily. One of my favorite ways of sneaking more cayenne pepper into my diet is by making my Secret Detox Drink or sprinkling it on top my favorite foods for an extra kick of fat-burning food power.

 Chia SeedsRx

These seeds, originally grown in Mexico, are a nutritional powerhouse and true fat-burning foods. Not only does consuming chia seeds increase energy and give you more endurance power (you’ll get that workout in after a long day!), but because it absorbs so much of its own weight in water, the seed also helps slow your body’s digestion. This helps reduce hunger pangs and sugar cravings.

Chicke

If you’re trying to lose weight, chicken is a readily available, powerful fat-burning food. Just three ounces of chicken — about the size of a deck of cards — provides about 37 percent of your body’s daily value for protein. This nutrient helps keep our bodies energized, our muscles looking sculpted and our bellies feeling satiated. Opt for quality, locally grown or organic chicken whenever possible.

Rx

Coconut Oil

Not all fats are created equal. In fact, coconut oil is one of the healthiest, most natural fats we can consume. It can help decrease both body weight and body fat while keeping your thyroid running smoothly. Swapping out vegetable oils for coconut oil in your cooking is a simple way to add another fat-burning food to your diet.

Cruciferous Vegetables

Not only are cruciferous vegetables — like kale, cauliflower and Brussels sprouts — bursting with good-for-you ingredients, they’re also some of my favorite fat-burning foods. That’s because they’re some of the most nutritionally dense vegetables around. The benefits your body gets for the amount of calories contained in these vegetables means you’re getting more bang for your nutritional buck.

spoon of ghee

Ghee

Ghee, a clarified butter originally made popular in India, is a surprising fat-burning food. Because of its high smoke point, ghee retains its phytonutrients during cooking. As a bonus, it’s also appropriate for lactose- and casein-sensitive individuals. And, thanks to the medium-chain fatty acids it contains, ghee can actually help your body burn other fats.

 GrapefruitHalved grapefruit

Oranges aren’t the only citrus fruits on the block. Grapefruit is just as delicious, and luckily for us, it’s a major fat-burning food as well. Enzymes found in the fruit help your body break down sugar, helping to boost your metabolism and ­— you got it — drop those pounds. Try adding a slice of grapefruit to boost your breakfast or squeezing the fresh juice into a glass of water.

References

stroke

Water to Drink; Why we need to drink more water?

Water to Drink is the second most popular beverage in the U.S. after soft drinks. This is a scary stat, since sugary soda is a huge health hazard, upping the risk of obesity, stroke, and other heart problems. However, these dangers can be avoided if people choose to drink water, which doesn’t have negative side effects

Everywhere around us we see people sipping bottled water. In healthy people, the fluid balance is strictly regulated via osmoregulation by the hormone vasopressin and the kidneys, in combination with the thirst mechanism and drinking. Fluid intake comes from food, metabolism, and beverages, including water. People lose fluid via the skin, respiration, fecal fluid and urinary output. The obligatory urine volume is determined by maximal renal concentrating ability and the solute load which must be excreted. Under normal circumstances of diet, exercise, and climate the minimal urine output for healthy subjects is about 500 ml/day. Intake of more than 500 ml of fluids per day will result in the excretion of solute-free water. The recommended total daily fluid intake of 3,000 ml for men and of 2,200 ml for women is more than adequate. Higher fluid intake does not have any convincing health benefits, except perhaps in preventing (recurrent) kidney stones.[rx]

Symptoms of Dehydration/Water to Drink

The urine will be dark yellow

water to drink

  • The usual color of the urine should be light yellow-amber, and if you don’t have enough water, then the kidneys will excrete more waste in the urine like blood cells, toxins, and proteins that results in darker urine. The urine can be dark also when you consume some meds, beets, B-Vitamins, food coloring, asparagus, and blackberries. In case you notice changes in the color of your urine, you should increase the consumption of water and observe the color if it becomes lighter. If the urine stays darker for a longer period of time, then it may denote health problems like gallstones or hepatitis.

Your Urine Output is Reduced

  • Most people urinate between 6-7 times within a 24-hour period. When you don’t drink enough water, there is less fluid available to replace the fluids being excreted from the body. The kidneys attempt to retain as much fluid as possible to prevent dehydration. If you urinate less than 6 times a day, consider your water intake and increase if necessary.

Constipation

  • Lack of water in the body causes constipation. If you don’t drink enough water, your body will absorb water from wherever it can, including the colon. An insufficient amount of water in the large intestine will lead to harder stools. So, consuming a lot of water is important if you want to prevent or treat constipation.
  • Constipation can also be caused by physical inactivity, hypothyroidism, intestinal inflammation and dysbiosis, food sensitivities and stress.

Your skin is dry and wrinkles are more defined

  • Dehydration can lead to an irritated, inflamed, itching and sensitive skin. In severe cases, the skin can even become red with cracks and bleeds. The lack of water also causes the appearance of wrinkles. So, you should drink more water to revitalize your skin.

water helath benefits

Hunger and Weight Gain

  • Dehydration can cause your body to become confused and receive mixed signals about hunger. You may think you need to eat when really you just need water. This is how not drinking enough water can lead to overeating.

Thirst and Dry Mouth

  • Believe it or not, feeling thirsty for water is a sign that you are already slightly dehydrated. A dry mouth often occurs with thirst and signifies that the mucus membranes in the body need hydration. The only way to resolve thirst and a dry mouth is to drink water throughout the day.

Headaches

  • Not drinking enough water can cause the body absorb water from other tissues in order to compensate for the lack of the fluids. For this reason, the brain tissue loses some of its moisture and shrinks, pulling away from the skull, triggering the pain receptors and resulting in a headache. When you don’t consume enough water, the blood volume drops and then reduces the amount of oxygen which is carried in the brain. The blood vessels, in response to this, will dilate and the headache will intensify.

Fatigue

  • One study conducted in 2011 showed that mild dehydration can cause fatigue, lower energy, and tiredness. Once the body lacks water, the heart needs to work harder in order to push the oxygen and nutrients through the body, thus when you feel tired, skip our coffee, (it is dehydrating) and drink water. Water should not be substituted with soda, tea, coffee, and sports drinks.

You’re Experiencing Joint Pain

  • Water is extremely necessary to keep your bones and joints working properly. It helps nutrients move through your blood and into your joints, and it allows waste products to move out of your joints. Without water, your joints can become dry and rub together, causing pain.

 Weak immune system

  • Dehydration can case an increase of toxin concentration in the blood and this can weaken the immune system. It is highly important to drink enough amounts of water in order to eliminate the toxins and help the immune system defend from infections.

Dietary reference intakes (adequate intakes) for total water set by the European Food Safety Authority (EFSA) and the Institute of Medicine (IOM)

Adequate intake (L/day)
EFSA [] IOM []
Age Total water intake Fluid intakea Total water intake Fluid (beverage) intake)
  • 0–6 months
0.68b 0.68b 0.70 0.70
  • 6–12 months (IOM 7–12 months)
0.80–1.00 0.64–0.80 0.80 0.80
  • 1–2 years
1.10–1.20 0.88–0.90
  • 2–3 years
1.30 1.00
  • 1–3 years
1.30 0.90
  • 4–8 years
1.60 1.20 1.70 1.20
  • 9–13 years
  • Boys
2.10 1.60 2.40 1.80
  •  Girls
1.90 1.50 2.10 1.60
  • >14 years as adults
  •  Boys
2.50 2.00 3.30 2.60
  •  Girls
2.00 1.60 2.30 1.80
  • Adults
  •  Men
2.50 2.00 3.30 2.60
  •  Women
2.00 1.60 2.30 1.80
  • Pregnant women
+0.30 +0.30 0.10
  • Lactation women
+0.60 to 0.70 +1.10 0.90
  • Elderly
As adults As adults As adults As adults

a80 % of total water intake; b through milk

The Institute of Medicine’s Water Intake Recommendations*.

Age (years) Total Daily Water Needs** Total Fluid Intake Including Water
Children
1–3 6c (1300mL) 4c (900mL)
4–8 7c (1700mL) 5c (1200mL)
Adolescents
Males 9–13 10c (2400mL) 8c (1800mL)
14–18 14c (3300mL) 11c (2600mL)
Females 9–13 9c (2100mL) 7c (1600mL)
14–18 10c (2300mL) 8c (1800mL)
Adults
Males 19+ 16c (3700mL) 13c (3000mL)
Females 19+ 11c (2700mL) 9c (2200mL)
*Adequate Intake (AI) for total water and total fluid intake including water in cups (c) and milliliters (mL). 1 cup = 8 fluid ounces; 1000mL = 33.8 fluid ounces.
**Total water needs is the sum of plain drinking water and water from formulas, beverages, and foods consumed.

Health Benefits of Drinking water/Water to Drink

Fluid balance

  • Roughly 60 percent of the body is made of water. Drinking enough H2O maintains the body’s fluid balance, which helps transport nutrients in the body, regulate body temperature, digest food, and more.

Calorie control

  • Forget other diet tricks—drinking water could also help with weight loss. Numerous studies have found a connection between water consumption and losing a few pounds  . The secret reason? Water simply helps people feel full, and as a result consume fewer calories.

Muscle fuel

  • Sweating at the gym causes muscles to lose water. And when the muscles don’t have enough water, they get tired . So for extra energy, try drinking water to push through that final set of squats.

Clearer skin

  • Certain toxins in the body can cause the skin to inflame, which results in clogged pores and acne . While science saying water makes the skin wrinkle free is contradictory, water does flush out these toxins and can reduce the risk of pimples.

Kidney function

  • Our kidneys process 200 quarts of blood daily, sifting out waste and transporting urine to the bladder. Yet, kidneys need enough fluids to clear away what we don’t need in the body. Let’s drink to that!

Productivity boost

  • In order to really focus, a glass of water could help people concentrate and stay refreshed and alert.

Fatigue buster

  • Move over coffee—water can help fight those tired eyes too . One of the most common symptoms of dehydration is tiredness. Just another reason to go for the big gulp!

Hangover help

  • If booze has got the best of you, help a hangover with a glass of water to hydrate the body and stop that pounding headache.

Pain prevention

  • A little water can really go a long way. Aching joints and muscle cramps and strains can all occur if the body is dehydrated .

Keep things flowing

  • Nobody wants to deal with digestion issues. Luckily, drinking enough water adds fluids to the colon which helps make things, ahem, move smoothly.

Sickness fighter

  • Water may help with decongestion and dehydration, helping the body bounce back when feeling under the weather. Just beware—drinking fluids hasn’t been scientifically proven to beat colds in one swoop, so don’t swap this for a trip to the doctor or other cold remedies.

Brain boost

  • A study in London found a link between students bringing water into an exam room and better grades, suggesting H2O promotes clearer thinking. While it’s unclear if drinking the water had anything to do with a better score, it doesn’t hurt to try it out!

Increases Energy & Relieves Fatigue

  • Since your brain is mostly water, drinking it helps you think, focus and concentrate better and be more alert. As an added bonus, your energy levels are also boosted!

Promotes Weight Loss

  • Removes by-products of fat, reduces eating intake (by filling up your tummy if consumed prior to meals), reduces hunger (hello natural appetite suppressant!), raises your metabolism and has zero calories!

Flushes Out Toxins

  • Gets rid of waste through sweat and urination which reduces the risk of kidney stones and UTI’s (urinary tract infections).

Improves Skin Complexion

  • Moisturizes your skin, keeps it fresh, soft, glowing and smooth. Gets rid of wrinkles. It’s the best anti-aging treatment around!

Maintains Regularity

  • Aids in digestion as water is essential to digest your food and prevents constipation.

Boosts Immune System

  • A water guzzler is less likely to get sick. And who wouldn’t rather feel healthy the majority of the time? Drinking plenty of water helps fight against flu, cancer and other ailments like heart attacks.

Natural Headache Remedy

  • Helps relieve and prevent headaches (migraines & back pains too!) which are commonly caused by dehydration.

Prevents Cramps & Sprains

  • Proper hydration helps keep joints lubricated and muscles more elastic so joint pain is less likely.

References

Water to Drink

Sexual Health; 50 Best Men’s Health Sex Tips

Sexual health implies that people are able to have a responsible, satisfying and safer sex life and that they have the capability to reproduce and the freedom to decide if, when and how often to do so. One interpretation of this implies that men and women ought to be informed of and to have access to safe, effective, affordable and acceptable methods of birth control; also access to appropriate health care services of sexual, reproductive medicine and implementation of health education programs to stress the importance of women to go safely through pregnancy and childbirth could provide couples with the best chance of having a healthy infant.

Sexual health encompasses contraception, planning pregnancy, issues around pregnancy choices (including abortion, screening, testing, and treatment for sexually transmitted infections) and help with sexual wellbeing. Sexual health services may be delivered ‘under one roof’ or separately by providers in different settings. Wherever they are provided, the pathways to different sexual health services for consumers need to be clear and seamless. The National Strategy for Sexual Health and HIV sets out a framework for how sexual health services should be provided in England. Similar strategies are available in Wales, Scotland and Northern Ireland. Resources, ‘toolkits’ and standards are available to support and improve sexual health services and care.

The 50 Best Men’s Sexual health Tips Ever

We mined hundreds of Men’s Health articles about sex and relationships to find the all-time best tips we’ve ever given about meeting women, wooing them, and being the best lover they’ve ever had. You can thank us later.

And for the ultimate guide to becoming a master lover—complete with step-by-step instructions on how to give her an orgasm—

SEX ISN’T A RACE
  • Sex isn’t a race, so take time to explore her. Focus on her thighs and lower belly. Make a mental circle 2 inches around the outside of her vagina and don’t cross the line while you kiss, lick, and caress. The slower you go, the longer you last. That’s the secret of How to Have Sex for an Hour.
GIVE HER PLENTY OF TIME
  • If you want morning sex, set your alarm at least 20 minutes early. A woman won’t want sex if she’s hurried, and she’ll probably need about 20 minutes to reach orgasm.
GRUNTS ARE BETTER THAN NOTHING
  • She’ll live longer and more enthusiastic oral sex if you give her a verbal response. Even appreciative grunts are better than silence.
VARY THE STIMULATION
  • When you’re all the way inside her, add side-to-side movement or up-and-down pelvic pressure against her clitoris to vary the stimulation.
MAKE A FANTASY LOTTERY
  • Both you and your lady write five sexual fantasies down on five separate notebook cards. Then head to a restaurant where you can get a booth and some privacy in a public setting. Over dinner and wine, pull out the cards and make three piles—”yes,” “maybe someday,” and “not on your life.” Put the possibles in a shoe box, and once a month pull out a winner.
MIMIC HER STYLE
  • Ask her to kiss your earlobe with the same pressure she prefers during oral, then cop her style next time you’re south of the border.
EXERCISE TOGETHER
  • Think of it as fat-burning foreplay. It will raise her dopamine levels, easing her anxieties. Bonus: Your post-run sweat has androstadienone, a testosterone derivative that spikes her arousal when she smells it.
GIVE HER THE PERFECT COMPLIMENT
  • The best compliments are the ones that involve multiple senses. “You have beautiful breasts” is nice. “You have beautiful breasts—they feel so soft and warm in my hands” is that much more intimate.
DON’T GIVE IN TO TEMPTATION
  • If a woman who knows you’re spoken for comes on to you, it’s flattering. It’s tempting. But remember that she’s doing it to feed her own ego, not yours. She wants to see how much power she holds over you. And if you take her bait, she then knows she must be superior in every way to your sweetie. Deep down, she has nothing but contempt for both your male weakness and your mate’s existence. That should really piss you off.
FIND HER G-SPOT
  • Use your thumb to press on her G-spot, as if you were making a thumbprint on her vaginal wall. You’re shooting for the area about 2 inches inside the vaginal opening, on the front side. (Want to know more about her mysterious pleasure organ?
USE YOUR TONGUE WISELY
  • When kissing, don’t use your tongue like a dart (in and out, in and out). Instead, try varying motions and amounts of pressure.
DOGGY-STYLE THE RIGHT WAY
  • Doggy-style tip: For over-the-top stimulation of her most nerve-packed parts, keep thrusting short and shallow, rather than deep and fast.
TELL HER WHAT SHE WANTS TO HEAR
  • Words she loves to hear: “I want to make you feel good.”
HANG OUT WITH YOUR MARRIED PALS
  • Looking for The One? Don’t abandon your spoken-for friends. A guy with a wife or live-in girlfriend has an expanded social circle—meaning he knows more women (that he could potentially introduce you to) than he did when he was single.
KEEP CONTACT INDIRECT
  • The nerve-packed clitoris actually extends several inches under the skin on either side of her vagina (like a wishbone), which means you can massage it without direct pressure to the bud. Trace the extensions with flat, wide, extra-wet tongue strokes or slow finger zigzags. (Don’t forget the lube.) Then rub a slow spiral around the top, drawing closer with each pass. The combo of anticipation and indirect contact will bring her pleasure centers to life.
SEND HER A LETTER
  • Write her a letter—one that does not involve a laser printer or an e-mail address. Write what you feel, but the ruling sentiment should be one of gratitude and confidence in your future together. Then mail it to her.
GIVE HER A V
  • To increase clitoral contact when she’s on top, make a V with two fingers, and place it so the point of the V (just between the two knuckles) is directly over her clitoris. Your fingers should come down on either side of your penis as she rides you. This will stimulate the clitoris, inner labia, and urethra—as well as add intensity for you. If you need more help in the oral department,
CALL HER WITHIN 48 HOURS
  • A beautiful woman gave you her number; use it within 48 hours. Otherwise, you’ll look scared—or stupid for resorting to high-school mind games.
LEAVE A CONFIDENT VOICEMAIL
  • If you get her voicemail, leave a message. To convey confidence, your voice should be deep and moderately loud. Stand up and hum a little before you call—it will bring your voice to the ideal pitch.
DON’T GO SOUTH DURING FOREPLAY
  • During foreplay, agree that the genitals are off-limits. Touch the other parts of her body, using fingers, a feather, a silk scarf, or anything that turns her on, and ask her to describe how it feels. This builds the tension until you’re both ready to explode.
EASE INTO DIRTY TALK
  • Want to know if she likes to talk dirty? Tell her, “You make me think dirty thoughts.” Ease in slowly. It’s best to test the waters a bit, rather than immediately go for your deepest, kinkiest dirty talk right off the bat.
FLATTER HER 5 TIMES A DAY
  • Compliment her at least 5 times a day. It’ll make her feel special, appreciated, and closer to you. And the more connected she feels, the more sexually inspired she’ll feel.
SHOP FOR COLOGNE SHE LIKES
  • If you don’t have a cologne that she likes, shop for one with her. It’s a form of foreplay.
HOLD HER HAND
  • Holding hands can work as an aphrodisiac. It shows her you’re devoted and proud to tell the world.
ASSUME A NEW POSITION
  • Assume the Cuban Plunge sex position: As you assume the man-on-top position, ask her to bring her knees to her chest and drape her legs over your shoulders. Her vagina will be elongated and extended, and your penetration will be deeper and more pleasurable for her, which qualifies as a win-win situation.
PRAISE HER
  • Compliment her in front of your friends.
JUST KISS
  • The next time you kiss her, don’t try to steal second. Just kiss. Men use kissing primarily as a means to an end—to advance sexual relations. Yet women mainly use kissing as a way to monitor the status of the relationship, and especially a partner’s commitment level.
KEEP THE LIGHTS LOW
  • One of the biggest reasons women can’t relax during sex is body image. Keep the lights low. A candle? Perfect.
SHOW HER PASSION
  • “Passion” means being in the moment and not being distracted. Sex is a conversation, and she doesn’t want to feel like you wish you had your iPhone.
WHISPER FANTASIES IN PUBLIC
  • Lie on a blanket in a park, with people all around, and whisper fantasies to one another, sparing no detail. You’ll create sexual tension—but with safety, as there’s no possibility of sex then and there.
CREATE ANTICIPATION
  • Use anticipation as an aphrodisiac. Instead of tearing her clothes off, take your time. Tell her what you want to do with each section of exposed skin.
TELL HER TO GO SLOW
  • Words she loves to hear: “It’s OK to go slow.” Say it and mean it.
SIT AT A 90-DEGREE ANGLE
  • On a dinner date, always position yourself at a 90-degree angle to her rather than straight on. If she sits at the end of the table, sit in the first seat to her left. Turn toward her from the waist, which will give her the opportunity to turn toward you.
DON’T AGREE TO DISAGREE
  • When you and your girlfriend disagree, never agree to disagree. Agreeing to disagree shuts down the communication process and resolves nothing. And the less comfortable she feels communicating, the less confident she’ll feel about the relationship.
  • In fact, fighting isn’t just good for your relationship—it’s good for your health.
ASK HER FOR A KISSING LESSON
  • Ask her to demonstrate what she considers a sexy kiss. Then let her do all the work. It’s educational…and fun.
MIX THINGS UP IN BED
  • Don’t be afraid to mix things up in bed. Sexual novelty re-creates those early-relationship, take-me-now hormones.
FUNDA SEXY SHOPPING SPREE
  • Fund an erotic shopping spree. Write out a gift certificate with an expiration date that coincides with your evening at a hotel. If she prefers to shop alone, let her—either way, you’ll find out what interests her.
START VOLUNTEERING
  • Join a volunteer group. Selflessness is sexy—and research has shown that women consider altruism more important than men do. To show your selfless stuff,
START SEX IN A NEW PLACE
  • Start sex outside the bedroom. The same old place leads to the same old patterns. So explore some new erogenous areas: The kitchen. The bathroom. Quebec City. Your bodies will be in new places, making it unlikely that you’ll follow old routines.
OFFER HER CHOCOLATE
  • Feed her chocolate: It’ll load her up with phenylethylamine, a neurotransmitter that activates the brain’s pleasure center, and caffeine, which can jolt her sex drive.
RIDE IN AN OVERNIGHT TRAIN
  • Take an overnight train with your girlfriend or wife. There’s the excitement of traveling in a novel way. And there’s your sleeping compartment. It’s a new place—and it moves, which adds a new dynamic to sex. And it’s somewhat public: There’s the excitement when you’re in flagrante delicto as the train stops, and people are outside your window.
USE APPLIANCES AS VIBRATORS
  • Here’s a new place to have sex: on the washer. Your washing machine produces more vibration than any other appliance in the home. When your butt’s on the lid, the motion is transmitted through your penis, essentially turning your member into a life-size vibrator.
USE YOUR BEANBAG CHAIR
  • Another new place to have sex: in a beanbag chair. You can contour it to any shape, and it’ll support you in unaccustomed ways. Doggy-style sex works great when she’s on her belly, draped over the amorphous blob (that’s the chair, not you).
HAVE SEX IN A FOREST
  • New Place to Have Sex III: a national park. If the missus likes to vocalize, pitch your tent in Alaska’s Denali National Park, where 6 million untamed acres and a crowd-thinning permit system leave little risk of waking the neighbors. She’ll gasp in delight when the midnight sun bathes the Big One (that’s Mt. McKinley, buddy) in salmon pink light.
STOP THE ELEVATOR
  • New Place to Have Sex IV: the elevator. Try a freight elevator. It won’t have an alarm, and you can stop it between floors for more privacy.
SEDUCE HER IN YOUR CAR
  • Relive the past. Take her to the garage and reclaim a space you long ago ceded: Seduce her in the backseat of the car. It feels a little public, it’s steeped in testosterone, and there’s a throwback, high-school quality to it.
EARN YOUR RIGHT TO EXPERIMENT
  • Sexual experimentation is earned, not inherited. It requires time, tact, and trust: 66 percent of the women we surveyed said they’re most willing to experiment later in a relationship.
GIVE HER A PROPER WARMUP
  • Clitoral contact in particular feels abrasive without a proper warmup. If a woman yips or inhales suddenly when you go there—instead of purring or moaning—you’ve jumped the gun.
TRY A NEW SEX POSITION
  • Try The Fusion: You both sit up and she faces you, sitting on your lap so she can lift her legs onto your shoulders. This increases the muscular tension that advances the orgasm sequence. By elevating her butt off the bed, it’ll be easier for her to thrust and grind in circles.

Improving Sexual Health Service

Service provision

  • Provide accessible, flexible services that really address the diversity of sexual and reproductive health care needs;
  • Provide services that are designed, developed and delivered on the basis of needs assessment—involve users, potential users and past users of services;
  • Provide up-to-date information about all the services you actually offer, so people know about them. Use leaflets, websites, local directories, and posters;
  • Provide information about the sexual-health services you do not provide and give information on how people can access those services;
  • Find out and really know about other sexual-health services, so you can talk about them from a position of understanding;
  • Ensure all staff (clinical, medical and non-medical) are appropriately trained, updated and resourced—utilize their different professional skills, strengths, and interests to the best advantage;
  • Ensure confidentiality in visits, communications, and record-keeping, and be seen to care about this. You should display a confidentiality poster;
  • Practice an ethos of equality regarding age, gender, race, sexual orientation, and disability;
  • Ensure that your service policies, practices, and attitudes are non-judgemental, friendly and supportive;
  • Provide, if possible, a choice of female or male doctor, and offer advocacy workers and interpreters where needed;
  • Ensure that your premises are welcoming, pleasant and accessible for all abilities;
  • Provide sufficient time—especially for first visits.

Information, support, and counseling

  • Recognize that issues to do with sex can be embarrassing and may cause anxiety both for consumers and professionals;
  • Always provide appropriate, accessible, evidence-guided information;
  • Provide ‘back-up’ written information to support verbal advice, possibly in the form of for sexual-health leaflets;
  • Always discuss any harm/risk, benefit and uncertainty about any contraceptive method, sexual-health procedure or treatment to support shared decision-making;
  • Use suitable, up-to-date language that enables and informs, and understand the meaning of value-laden words such as ‘serious’, ‘small’, ‘large’, ‘significant’. Use statistics that can be understood;
  • Be a catalyst and facilitator, not an ‘educator’ who tends to tell people ‘what needs to be done’. Check out information needs by asking questions;
  • Understand that people need ‘permission’ to ask questions—listen and respond;
  • Pay attention to discussed side effects of contraceptive methods or treatments—whether real or perceived—as this can say a lot about a person’s concerns or needs;
  • Increase motivation: be prepared to offer solutions to any practical difficulty being experienced.

References

Healthy Diet, Nutrition Tips for Every Men, Women

Healthy diet, nutrition tips for every men, women or people who are healthy a healthy diet is not complicated, and contains mostly fruits and vegetables and includes little to no processed food and sweetened beverages. The requirements for a healthy diet can be met from a variety of plant-based and animal-based foods, although a non-animal source of vitamin B12 is needed for those following a vegan diet.Various nutrition guidesare published by medical and governmental institutions to educate individuals on what they should be eating to be healthy. Nutrition facts labels are also mandatory in some countries to allow consumers to choose between foods based on the components relevant to health.

A healthy lifestyle includes getting exercise every day along with eating a healthy diet. A healthy lifestyle may lower disease risks, such as obesity, heart disease, type 2 diabetes, hypertension, and cancer.

Recommendations of the World Health Organization for diet, nutrition

The World Health Organization (WHO) makes the following 5 recommendations with respect to both populations and individuals

  1. Maintain a healthy weight by eating roughly the same number of calories that your body is using.
  2. Limit intake of fats. Not more than 30% of the total calories should come from fats. Prefer unsaturated fats to saturated fats. Avoid trans fats.
  3. Eat at least 400 grams of fruits and vegetables per day (potatoes, sweet potatoes, cassava and other starchy roots do not count). A healthy diet also contains legumes (e.g. lentils, beans), whole grains and nuts.
  4. Limit the intake of simple sugars to less than 10% of calorie (below 5% of calories or 25 grams maybe even better)
  5. Limit salt/sodium from all sources and ensure that salt is iodized. Less than 5 grams of salt per day can reduce the risk of cardiovascular disease.

WHO stated that insufficient vegetables and fruit is the cause of 2.8% of deaths worldwide.

Other WHO recommendations include ensuring that foods chosen have sufficient vitamins and certain minerals, avoiding directly poisonous (e.g. heavy metals) and carcinogenic (e.g. benzene) substances, avoiding foods contaminated by human pathogens (e.g. E. coli, tapeworm eggs), and replacing saturated fats with polyunsaturated fats in the diet can reduce the risk of coronary artery disease and diabetes.

United States Department of Agriculture

The Dietary Guidelines for Americans by the United States Department of Agriculture (USDA) recommends three healthy patterns of diet, summarized in table below, for a 2000 kcal diet.

It emphasizes both health and environmental sustainability and a flexible approach: the committee that drafted it wrote: “The major findings regarding sustainable diets were that a diet higher in plant-based foods, such as vegetables, fruits, whole grains, legumes, nuts, and seeds, and lower in calories and animal-based foods is more health promoting and is associated with less environmental impact than is the current U.S. diet. This pattern of eating can be achieved through a variety of dietary patterns, including the “Healthy U.S.-style Pattern,” the “Healthy Vegetarian Pattern,” and the “Healthy Mediterranean-style Pattern”. Food group amounts are per day, unless noted per week.

Food group/subgroup (units) Healthy U.S. patterns Healthy Vegetarian patterns Healthy Med-style patterns
Fruits (cup eq) 2 2 2.5
Vegetables (cup eq) 2.5 2.5 2.5
Dark green 1.5/wk 1.5/wk 1.5/wk
Red/orange 5.5/wk 5.5/wk 5.5/wk
Starchy 5/wk 5/wk 5/wk
Legumes 1.5/wk 3/wk 1.5/wk
Others 4/wk 4/wk 4/wk
Grains (oz eq) 6 6.5 6
Whole 3 3.5 3
Refined 3 3 3
Dairy (cup eq) 3 3 2
Protein Foods (oz eq) 5.5 3.5 6.5
Meat (red and processed) 12.5/wk 12.5/wk
Poultry 10.5/wk 10.5/wk
Seafood 8/wk 15/wk
Eggs 3/wk 3/wk 3/wk
Nuts/seeds 4/wk 7/wk 4/wk
Processed Soy (including tofu) 0.5/wk 8/wk 0.5/wk
Oils (grams) 27 27 27
Solid fats limit (grams) 18 21 17
Added sugars limit (grams) 30 36 29

American Heart Association / World Cancer Research Fund / American Institute for Cancer Research

The American Heart Association, World Cancer Research Fund, and American Institute for Cancer Research recommend a diet that consists mostly of unprocessed plant foods, with emphasis a wide range of whole grains, legumes, and non-starchy vegetables and fruits. This healthy diet is full of a wide range of various non-starchy vegetables and fruits, that provide different colors including red, green, yellow, white, purple, and orange. They note that tomato cooked with oil, allium vegetables like garlic, and cruciferous vegetables like cauliflower, provide some protection against cancer. This healthy diet is low in energy density, which may protect against weight gain and associated diseases. Finally, limiting the consumption of sugary drinks, limiting energy-rich foods, including “fast foods” and red meat, and avoiding processed meats improves health and longevity. Overall, researchers and medical policy conclude that this healthy diet can reduce the risk of chronic disease and cancer.

In children, consuming less than 25 grams of added sugar (100 calories) is recommended per day. Other recommendations include no extra sugars in those under 2 years old and less than one soft drink per week. As of 2017, decreasing total fat is no longer recommended, but instead, the recommendation to lower risk of cardiovascular disease is to increase consumption of monounsaturated fats and polyunsaturated fats, while decreasing consumption of saturated fats.

Harvard School of Public Health

The Nutrition Source of Harvard School of Public Health makes the following 10 recommendations for a healthy diet:

  • Choose good carbohydrates: whole grains (the less processed the better), vegetables, fruits, and beans. Avoid white bread, white rice, and the like as well as pastries, sugared sodas, and other highly processed food.
  • Pay attention to the protein package: good choices include fish, poultry, nuts, and beans. Try to avoid red meat.
  • Choose foods containing healthy fats. Plant oils, nuts, and fish are the best choices. Limit consumption of saturated fats, and avoid foods with trans fat.
  • Choose a fiber-filled diet which includes whole grains, vegetables, and fruits.
  • Eat more vegetables and fruits—the more colorful and varied, the better.
  • Include adequate amounts of calcium in the diet; however, milk is not the best or only source. Good sources of calcium are collards, bok choy, fortified soy milk, baked beans, and supplements containing calcium and vitamin D.
  • Prefer water over other beverages. Avoid sugary drinks, and limit intake of juices and milk. Coffee, tea, artificially-sweetened drinks, 100-percent fruit juices, low-fat milk, and alcohol can fit into a healthy diet but are best consumed in moderation. Sports drinks are recommended only for people who exercise more than an hour at a stretch to replace substances lost in sweat.
  • Limit salt intake. Choose more fresh foods, instead of processed ones.
  • Drink alcohol in moderation. Doing so has health benefits, but is not recommended for everyone.
  • Consider the intake of a daily multivitamin and extra vitamin D, as these have potential health benefits.

Other than nutrition, the guide recommends frequent physical exercise and maintaining a healthy body weight.

Others

David L. Katz, who reviewed the most prevalent popular diets in 2014, noted:

The weight of evidence strongly supports a theme of healthful eating while allowing for variations on that theme. A diet of minimally processed foods close to nature, predominantly plants, is decisively associated with health promotion and disease prevention and is consistent with the salient components of seemingly distinct dietary approaches. Efforts to improve public health through diet are forestalled not for want of knowledge about the optimal feeding of Homo sapiens but for distractions associated with exaggerated claims, and our failure to convert what we reliably know into what we routinely do. Knowledge in this case is not, as of yet, power; would that it were so.

 

Marion Nestle expresses the mainstream view among scientists who study nutrition

The basic principles of good diets are so simple that I can summarize them in just ten words: eat less, move more, eat lots of fruits and vegetables. For additional clarification, a five-word modifier helps: go easy on junk foods. Follow these precepts and you will go a long way toward preventing the major diseases of our overfed society—coronary heart disease, certain cancers, diabetes, stroke, osteoporosis, and a host of others…. These precepts constitute the bottom line of what seem to be the far more complicated dietary recommendations of many health organizations and national and international governments—the forty-one “key recommendations” of the 2005 Dietary Guidelines, for example. … Although you may feel as though advice about nutrition is constantly changing, the basic ideas behind my four precepts have not changed in half a century. And they leave plenty of room for enjoying the pleasures of food.

 Health and Diet, Nutrition Tips for all

There is a lot of confusion when it comes to health and nutrition.

People, even qualified experts, often seem to have the exact opposite opinions.

However, despite all the disagreements, there are a few things that are well supported by research.

Health and nutrition tips that are actually based on good science.

 Don’t Drink Sugar Calories

Sugary drinks are the most fattening things you can put into your body.

This is because liquid sugar calories don’t get registered by the brain in the same way as calories from solid foods.

For this reason, when you drink soda, you end up eating more total calories

are strongly associated with obesity, type 2 diabetes, heart disease and all sorts of health problems

Keep in mind that fruit juices are almost as bad as soda in this regard. They contain just as much sugar, and the small amounts of antioxidants do NOT negate the harmful effects of the sugar.

Eat Nuts

Despite being high in fat, nuts are incredibly nutritious and healthy.

They are loaded with magnesium, vitamin E, fiber and various other nutrients

Studies show that nuts can help you lose weight, and may help fight type 2 diabetes and heart disease.

Additionally, about 10-15% of the calories in nuts aren’t even absorbed into the body, and some evidence suggests that they can boost metabolism

In one study, almonds were shown to increase weight loss by 62% compared to complex carbohydrates

Avoid Processed Junk Food (Eat Real Food Instead)

All the processed junk foods in the diet are the biggest reason the world is fatter and sicker than ever before.

These foods have been engineered to be “hyper-rewarding,” so they trick our brains into eating more than we need, even leading to addiction in some people

They are also low in fiber, protein, and micronutrients (empty calories), but high in unhealthy ingredients like added sugar and refined grains.

 Don’t Fear Coffee

Coffee has been unfairly demonized. The truth is that it’s actually very healthy.

Coffee is high in antioxidants, and studies show that coffee drinkers live longer, and have a reduced risk of type 2 diabetes, Parkinson’s disease, Alzheimer’s and numerous other diseases.

Eat Fatty Fish

Pretty much everyone agrees that fish is healthy.

This is particularly true of fatty fish, like salmon, which is loaded with omega-3 fatty acids and various other nutrients.

Studies show that people who eat the most fish have a lower risk of all sorts of diseases, including heart disease, dementia and depression

Get Enough Sleep

The importance of getting enough quality sleep can not be overstated.

It may be just as important as diet and exercise, if not more.

Poor sleep can drive insulin resistance, throw your appetite hormones out of whack and reduce your physical and mental performance

What’s more, it is one of the strongest individual risk factors for future weight gain and obesity. One study showed that short sleep was linked to 89% increased risk of obesity in children, and 55% in adults

Take Care of Your Gut Health With Probiotics and Fiber

The bacteria in your gut, collectively called the gut microbiota, are sometimes referred to as the “forgotten organ.”

These gut bugs are incredibly important for all sorts of health-related aspects. A disruption in the gut bacteria is linked to some of the world’s most serious chronic diseases, including obesity

A good way to improve gut health is to eat probiotic foods (like live yogurt and sauerkraut), take probiotic supplements, and eat plenty of fiber. Fiber functions as fuel for the gut bacteria

Drink Some Water, Especially Before Meals

Rx

Drinking enough water can have numerous benefits.

One important factor is that it can help boost the number of calories you burn.

According to 2 studies, it can boost metabolism by 24-30% over a period of 1-1.5 hours. This can amount to 96 additional calories burned if you drink 2 liters (67 oz) of water per day

The best time to drink water is half an hour before meals. One study showed that half a liter of water, 30 minutes before each meal, increased weight loss by 44%

Don’t Overcook or Burn Your Meat

Meat can be a nutritious and healthy part of the diet. It is very high in protein and contains various important nutrients.

The problems occur when meat is overcooked and burnt. This can lead to the formation of harmful compounds that raise the risk of cancer

So, eat your meat, just don’t overcook or burn it.

Avoid Bright Lights Before Sleep

When we’re exposed to bright lights in the evening, this disrupts production of the sleep hormone melatonin

An interesting “hack” is to use a pair of amber-tinted glasses that block blue light from entering your eyes in the evening.

This allows melatonin to be produced as if it were completely dark, helping you sleep better

Take Vitamin D3 if You Don’t Get Much Sun

Back in the day, most people got their vitamin D from the sun.

The problem is that most people don’t get much sun these days. They either live where there is no sun, or they stay inside most of the day or use sunscreen when they go out.

According to data from 2005-2006, about 41.6% of the US population is deficient in this critical vitamin

If adequate sun exposure is not an option for you, then supplementing with vitamin D has been shown to have numerous benefits for health.

This includes improved bone health, increased strength, reduced symptoms of depression and a lower risk of cancer, to name a few. Vitamin D may also help you live longer

Eat Vegetables and Fruits

Vegetables and fruits are the “default” health foods and for good reason.

They are loaded with prebiotic fiber, vitamins, minerals and all sorts of antioxidants, some of which have potent biological effects.

Studies show that people who eat the most vegetables and fruits live longer, and have a lower risk of heart disease, type 2 diabetes, obesity and all sorts of diseases.

Make Sure to Eat Enough Protein

Eating enough protein is incredibly important, and many experts believe that the recommended daily intake is too low.

Protein is particularly important for weight loss and works via several different mechanisms

A high protein intake can boost metabolism significantly while making you feel so full that you automatically eat fewer calories. It can also cut cravings and reduce the desire for late-night snacking

Eating plenty of protein has also been shown to lower blood sugar and blood pressure levels

Do Some Cardio, or Just Walk More

Doing aerobic exercise (or cardio) is one of the best things you can do for your mental and physical health.

It is particularly effective at reducing belly fat, the harmful type of fat that builds up around your organs. Reduced belly fat should lead to major improvements in metabolic health

Don’t Smoke or do Drugs, and Only Drink in Moderation

If you’re a tobacco smoker or abuse drugs, then diet and exercise are the least of your worries. Tackle those problems first.

If you choose to include alcohol in your life, then do so in moderation only, and consider avoiding it completely if you have alcoholic tendencies.

 Use Extra Virgin Olive Oil

Extra virgin olive oil is the healthiest fat on the planet.

It is loaded with heart-healthy monounsaturated fats and powerful antioxidants that can fight inflammation.

Extra virgin olive oil leads to many beneficial effects on heart health, and people who consume olive oil have a much lower risk of dying from heart attacks and strokes

Minimize Your Intake of Added Sugars

Added sugar is the single worst ingredient in the modern diet.

Small amounts are fine, but when people eat large amounts, it can wreak havoc on metabolic health

A high intake of added sugar is linked to numerous diseases, including obesity, type 2 diabetes, heart disease and many forms of cancer

Don’t Eat a Lot of Refined Carbohydrates

Not all carbs are created equal.

Studies show that refined carbohydrates are linked to overeating and numerous metabolic diseases.

Don’t Fear Saturated Fat

The “war” on saturated fat was a mistake.

It is true that saturated fat raises cholesterol, but it also raises HDL (the “good”) cholesterol and changes the LDL from small to large, which is linked to a lower risk of heart disease

New studies that included hundreds of thousands of people have shown that there is no link between saturated fat consumption and heart disease

Lift Heavy Things

Lifting weights is one of the best things you can do to strengthen your body and improve your body composition.

It also leads to massive improvements in metabolic health, including improved insulin sensitivity.

The best approach is to go to a gym and lift weights, but doing bodyweight exercises can be just as effective.

Avoid Artificial Trans Fats

Artificial trans fats are harmful, man-made fats that are strongly linked to inflammation and heart disease

It is best to avoid them like the plague.

Use Plenty of Herbs and Spices

There are many incredibly healthy herbs and spices out there.

For ea xample, ginger and turmeric both have potent anti-inflammatory and antioxidant effects, leading to various health benefits

You should make an effort to include as many different herbs and spices as you can. Many of them can have powerful beneficial effects on your health.

Take Care of Your Relationships

Social relationships are incredibly important. Not only for your mental wellbeing but your physical health as well.

Studies show that people who are close with friends and family are healthier and live much longer than those who are not

Track Your Food Intake Every Now and Then

The only way to know exactly what you are eating is to weigh your foods and use a nutrition tracker like myfitnesspal or Cron-o-meter.

This is important to know how many calories you are eating. It is also essential to make sure that you’re getting in enough protein, fiber and micronutrients.

Studies show that people who track their food intake in one way or another tend to be more successful at losing weight and sticking to a healthy diet

Basically, anything that increases your awareness of what you are eating is likely to help you succeed.

I personally track everything I eat for a few days in a row, every few months. Then I know exactly where to make adjustments in order to get closer to my goals.

If You Have Excess Belly Fat, Get Rid of it

Not all body fat is equal.

It is mostly the fat in your abdominal cavity, the belly fat, that causes problems. This fat builds up around the organs and is strongly linked to the metabolic disease.

For this reason, your waist size may be a much stronger marker for your health than the number on the scale.

Cutting carbs, eating more protein, and eating plenty of fiber are all excellent ways to get rid of belly fat.

Don’t go on a “Diet”

Diets are notoriously ineffective and rarely work well in the long term.

In fact, “dieting” is one of the strongest predictors for future weight gain.

Instead of going on a diet, try adopting a healthier lifestyle. Focus on nourishing your body, instead of depriving it.

Weight loss should follow as a natural side effect of better food choices and improved metabolic health.

Eat Eggs, and Don’t Throw Away The Yolk

Whole eggs are so nutritious that they’re often referred to as “nature’s multivitamin.”

It is a myth that eggs are bad for you because of the cholesterol. Studies show that they have no effect on blood cholesterol in the majority of people

Additionally, a massive review study that included 263,938 individuals found that egg consumption had no association with the risk of heart disease.

What we’re left with is one of the most nutritious foods on the planet, and the yolk is where almost all of the nutrients are found.

Telling people to throw away the yolk is among the worst pieces of advice in the history of nutrition.

References

 

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