Weight Loss Tips

Reduce intake of calorie
You have to reduce your calorie intake no matter what you control like protein, carbohydrate or fat. Reducing calorie intake results in quick weight loss. But do not try to reduce calorie intake too quickly, otherwise it will dangerous for your health.

Eat low fat food:
When it comes to fat the, caloric components of Carbohydrate and protiens is much lower as compared with fat. This means that you have to eat less. Including fresh vegetables, fruits, cereals in your diet plan instead of fat foods like cream. But not every one can lose weight by decreasing the fat intake. If you intake too much carbohydrate you'll also become fat.

Reduce food intake

To lose weight you have to give up eating your favorite foods and say no to them. You can place a balance with a slogan that remind you of food intake.Eat more liquid foodYou can decrease 10 pounds in 8 months if you have liquid food as one meal every day. Liquid food should be diversification in order to avoid the lack of nutrition. You can intake liquid foods in your diet by the guidance of doctor. This will help to reduce 10 lbs in 5 weeks. But you must make sure that liquid food you intake is enriched with nutrients and proteins your body needs.

Walking
Walking for 45 minutes through 5Km each day with 5 days per week, will help you lose 10 pounds in six months. If you increase your walking distance, then your weight loss will be faster. As this walking increases appetite so you can eat low-fat food or fresh fruit and drink plenty of water to supply body moisture.

Regular exercise
Doing regular exercise will reduce fat, lose weight, increase muscle. You'll also gain energy. Exercise like, swimming, cycling, running, etc.

Weight lifting exercise
You can try weight lifting exercise to accelerate muscle metabolism and lose weight. You must do so under supervision of an instructor in order to abstain your self from hurting. You must do stretching before and after exercise for body flexibility.

Diet Weight Control - 8 Foods That Combat Fat

Your allies in battling bulge? Foods that do the work for you. These edibles have proven lipid-melting powers that help you slim. Thats a win.

Almonds
Almond joy! Dieters who ate 3 ounces of these nuts every day reduced their weight and body-mass index by a solid 18 percent compared with an 11 percent drop in the no-nut group, a study in the International Journal of Obesity found. Almonds are high in alpha-linolenic acid, which can speed the metabolism of fats. Stick to 12 per serving.

Berries
Vitamin C loaded fruit such as strawberries and raspberries can help you sizzle up to 30 percent more fat during exercise, suggests research from Arizona State University at Mesa. Blend a vinaigrette of 1 cup berries and ?? cup balsamic vinegar

Cinnamon
This spice could make your waistline nice. Sprinkling ?? teaspoon on your food may prevent a post-meal insulin spike. This increase normally occurs after you eat and signals the body that it should store fat rather than burn it, explains Lauren Slayton, R.D., of New York City. Add a dash to your oatmeal, yogurt or coffee.

Mustard
The spice that gives mustard its color, turmeric, may slow the growth of fat
tissues, a study in the journal Endocrinology notes. Eighty-six mayo in favor of any mustard; sprinkle turmeric on cauliflower and roast for a tangy side.

Oranges
Prevent pound creep with this citrus star: It contains fat-torching compounds called flavones. Women who ate the most flavones had a significantly lower increase in body fat over a 14-year period, a study in the American Journal of Clinical Nutrition finds. Snack on slices or drink freshly squeezed OJ (with pulp!) for the biggest payback.

Soyabeans
These green gems are rich in choline, a compound that blocks fat absorption and breaks down fatty deposits. Add ?? cup edamame to a salad.


Sweet Potatoes
Trade up to sweet taters. They are high in fiber, which means no drastic insulin jumps and thus less fat packed onto your hips. Bake a small sweet potato??hink of two bars of soap as a portion size??nd top with a dollop of low-fat or nonfat cottage cheese.

By Veronica Byrd

Weight Loss through Ayurveda

The word ayurveda literally means 'Science of Life'. It is the fastest growing form of alternative medicine in the world. Using only simple and natural remedies, it works from a fundamental level and ensures that your body stays strong and healthy.

The key to weight management is effectively metabolizing what you eat, getting rid of waste efficiently and letting the digestive system get a break in between meals.

Eat three meals a day - a small breakfast and dinner, and a hearty lunch... don't forget to add a healthy mid-morning or mid-afternoon snack if you feel hungry.

Do not fast or skip meals. Fasting will only disrupt metabolism by not giving it anything to 'work on', on the days that you fast. Same with skipping meals - if your digestive system does not get something to work-on at the same time each day, it will not function at peak efficiency when you do eat.

Most of us today follow unhealthy eating habits. We skip breakfast, have a hurried lunch and binge on an enormous dinner, just before going to bed.

According to ayurveda, your digestive agni - the "fire" in your stomach that cooks the food you eat and makes it into 'rasa', the nutritional essence that builds healthy cells and tissues, is most active around noon. That's why ayurvedic teachings recommend that the largest or heaviest meal of the day should be lunch.

An ayurvedic vegetarian lunch would normally include two or three servings of cooked veggies, a lentil dish, a whole grain, a chutney and lassi. Breakfast and dinner should consist of easily digested foods.

For breakfast, eat a fruit and warm cooked cereal. For dinner, eat light one-dish meals or soup.

Apart from this, make sure you exercise on a daily basis and get enough sleep each night.

Eight Tips To Take Control of Your Weight !!

Anyone who is overweight will testify that losing weight is not as easy as it seems. The people that are lean, or have gone from fat to skinny will say it's just a matter of motivation and elbow grease. Although it is not as simple as that. Our environments have waged war on us. Their weapons are sedentary lives and trans fats of mass destruction. All is not lost though, here are some quick simple tips to get ahead!

1. Substitute Water. Our bodies are about 65-70% water. It follows that water would be not only essential, but the best possibly choice of liquids to ingest. In fact, our bodies will sometimes simulate a hunger response, when in reality the body is craving hydration. When hungry, drink a glass or two of water to check if it suppresses your hunger.

2. Chew Your Food. Chewing our food very slowly and deliberately has several benefits that are often overlooked. It gives us the ability to relax, and enjoy our meal. Slow chewing is the first, and highly important, step in a complex system of digestion. Besides, if we eat slowly, we might feel full before finishing the whole meal, and can leave the rest for the next meal.

3. Exercise daily. How silly of me to include something as obvious as exercise. I did a 30 day trial with waking up, and walking for 30 minutes first thing in the morning. My journal records that I was feeling amazing during the period of time that I was following this habit.

4. Publicize your intentions. Start a blog, join a forum, and have other people keep you accountable to help. Tell other people your plan, it would help you get the motivation to go with it!

5. Create a food schedule. Plan your day so that you are eating at approximately the same time each day. This scheduling will incorporate itself into your circadian rhythm, and aid in digestion.

6. Do not over eat. Know your limit and stop eating when you are full. I have often been a victim of wanting to finish a meal so that it doesn't go to waste. This has left me with many a stomach ache. Next time, doggy bag it for later, and don't hurt yourself!

7. Choose your snacks wisely. Put down the Lays and cheese puffs. Pick up the apple and baby carrots. Make the right decision, I know you can do it.

8. Lifestyle. Remember, it's not about special diets, or special exercise programs. The real secret is in turning your health into a lifestyle, and focusing on this healthy lifestyle with every choice you make.

Little Tips for Big Weight Loss - Part 5

21. Shop 'til you drop...pounds! Add a workout to your shopping sessions by walking around the mall before your start spending. And try walking up the escalator—getting to your destination faster will be an added bonus.


22. Walk an extra 100 steps at work. Adding even a little extra exercise to your daily routine can boost your weight loss. Today, take the stairs instead of the elevator, or stroll down the hall to talk to a co-worker instead of sending an email or calling.


23. Brush your teeth after every meal and snack. This will be a signal to your mouth—and your mind—that it's time to stop eating. Brushing will also give your mouth a nice fresh taste that you'll be disinclined to ruin with a random chip. At work, keep a toothbrush with a cover and toothpaste in your desk drawer.


24. Clean your closet.First, it's great exercise. Second, it's an important step in changing your attitude. Get rid of all the clothes that make you look or feel bad. Throw out anything that's too big—don't give yourself the option of ever fitting into those clothes again. Move the smaller clothes up to the front to help motivate you. Soon, you'll be fitting into those too-tight jeans you couldn't bear to part with.


25. Take your measurements. You might not like your stats now, but you'll be glad you wrote them down when you see how many inches you've lost. It's also another way to measure your success, instead of just looking at the scale. Sometimes even when the numbers on the scale aren't going down, the measurements on your body are.

Concluded

Source : WeightWatchers

Little Tips for Big Weight Loss - Part 4

16. Have some dessert.You don't have to deny yourself all the time. Have a treat that brings you pleasure, but this time enjoy it guilt-free be—sure you're practicing portion control, and compensate for your indulgence by exercising a little more or by skipping your afternoon snack.

17. Ask for what you need.Tell your mother-in-law you don't want seconds. Ask your other half to stop bringing you chocolates. Speak up for the place with great salads when your co-workers are picking a restaurant for lunch. Whatever you need to do to succeed at weight loss, ask for it—make yourself a priority and assert yourself.

18. Improve your treadmill technique.When walking on a treadmill, don't grip the rails. It's fine to touch them for balance, but you shouldn't have to hold on. If you do, that might be a signal you should lower the intensity level.

19. Simon says... get fit.Here's an easy way to fit in exercise with your kids: Buy a set of 1 lb weights and play a round of Simon Says—you do it with the weights, they do it without. They'll love it!

20. Make the most of your walks.If your walking routine has become too easy, increase your effort by finding hills. Just be sure to tackle them at the beginning of your walk, when you have energy to spare.

Source : WeightWatchers

Little Tips for Big Weight Loss - Part 3

11. Leave something on your plate at every meal.One bite of bagel, half your sandwich, the bun from your burger. See if you still feel satisfied eating just a bit less.


12. Get to know your portion sizes.It's easy to underestimate how much you're eating. Today, don't just estimate things—make sure. Ask how much is in a serving, read the fine print on labels, measure your food. And learn portion equivalents: One serving of pasta, for instance, should be around the size of a tennis ball.


13. Don't give up dips.If you love creamy dips and sauces, don't cut them out of your food plan completely. Just use low-fat soft cheese and mayo instead of the full fat stuff.


14. Make a healthy substitution.Learn to swap healthier foods for their less-healthy counterparts. Today, find a substitution that works for you: Use skim or low-fat milk instead of whole milk; try whole-wheat bread instead of white.


15. Bring lunch to work tomorrow.Packing lunch will help you control your portion sizes. It also provides a good alternative to restaurants and takeaways, where making healthy choices every day can be challenging (not to mention expensive).

Source : WeightWatchers

Little Tips for Big Weight Loss - Part 2

6. Listen to your cravings.If you're craving something sweet, eat something sweet—just opt for a healthier nosh (like fruit) instead of a high-calorie one like ice cream. The same goes for crunchy cravings—for example, try air-popped popcorn instead of high-fat chips. It's just smart substitution!


7. Ease your way into produce.If you're new to eating lots of fruits and vegetables, start slowly. Just add them to the foods you already enjoy. Pile salad veggies into your sandwiches, or add fruit to your cereal.


8. Look for high-fat hints.Want an easy way to identify high-calorie meals? Keep an eye out for these words: au gratin, parmigiana, tempura, alfredo, creamy and carbonara, and enjoy them in moderation.


9. Don't multi-task while you eat.If you're working, reading or watching TV while you eat, you won't be paying attention to what's going into your mouth—and you won't be enjoying every bite. Today, every time you have a meal, sit down. Chew slowly and pay attention to flavors and textures. You'll enjoy your food more and eat less.


10. Taste something new.Broaden your food repertoire—you may find you like more healthy foods than you knew. Try a new fruit or vegetable (ever had plantain, pak choi, starfruit or papaya?).

Little Tips for Big Weight Loss - Part 1

1. Good things come in small packages.Here's a trick for staying satisfied without consuming large portions: Chop high-calorie foods like cheese and chocolate into smaller pieces. It will seem like you're getting more than you actually are.


2. Get "water-wise."Make a habit of reaching for a glass of water instead of a high-fat snack. It will help your overall health as well as your waistline. So drink up! Add some zest to your six to eight glasses a day with a twist of lemon or lime.


3. Herb it up.Stock up your spice rack, and start growing a small herb garden in your kitchen window. Spices and herbs add fantastic flavor to foods without adding fat or calories.


4. Slim down your soup.Make a big batch of soup and refrigerate it before you eat it. As it cools, the fat will rise to the top and can be skimmed off the surface.


5. Doggie-bag that dinner.At restaurants that you know serve large portions, ask the waiter to put half of your main course in a take-home box before bringing it to your table. Putting the food away before you start your meal will help you practice portion control.

Source : WeightWatchers

Diet Tips - 10 superfoods for shedding weight

It's time for a new slim-down funda: Eat more to weigh less. Eating the right foods help you shed weight by increasing your calorie burn and 10 superfoods for shedding weight (Getty Images)
cutting down food cravings.

1. Steak : Contrary to popular perception, eating a beef stake may help you drop weight. In a study published in The American Journal of Clinical Nutrition, women on a diet that included red meat lost more weight than those eating equal calories but little beef. The protein in steak helps you retain muscle mass during weight loss.

2. Eggs : Dig in to eggs, yolks and all: Eggs do not harm your heart, they can help you trim inches. Women on a low-calorie diet who ate an egg with toast and jelly each morning lost twice as much weight as those who had a bagel breakfast with the same number of calories but no eggs, a study from Louisiana State University in Baton Rouge reports. Egg protein is filling, so you eat less later in the day.

3. Oats : "Oatmeal has the highest satiety ranking of any food," Grotto says. Unlike many other carbohydrates, oats—even the instant kind—digest slowly, so they have little impact on your blood sugar."

4. Lentils : Lentils are a great tummy flattener. "They're high in protein and soluble fibre, two nutrients that stabilise blood sugar levels," says Tanya Zuckerbrot, R.D., author of The F-Factor Diet (Putnam Adult). Eating them helps prevent insulin spikes that cause your body to create excess fat, especially in the abdominal area."

5. Apples : An apple a day can keep weight gain at bay, finds a study from Penn State University at University Park. People who chomped an apple before a pasta meal ate fewer calories overall than those who had a different snack. Apples are high in fibre—4 to 5 grams each—which makes them filling. Plus, the antioxidants in apples may help prevent metabolic syndrome, a condition marked by excess belly fat or an "apple shape."

6. Chiles : A great reason to spice up your meals: You'll increase your metabolism. A compound in chiles called capsaicin has a thermogenic effect, meaning it causes the body to burn extra calories for 20 minutes after you eat the chiles. Plus, "you can't gulp down spicy food. Eating slowly gives your brain time to register that your stomach is full, so you won't overeat.

7. Yogurt : Dietitians often refer to plain yogurt as the perfect food. With its trifecta of carbs, protein and fat, it can stave off hunger by keeping blood sugar levels steady. In a study from the University of Tennessee, people on a low-calorie diet that included yogurt lost 61 per cent more fat overall and 81 per cent more belly fat than those on a similar plan but without yogurt.

8. Parmesan : Women who had one serving of whole milk or cheese daily were less likely to gain weight over time, a study in The American Journal of Clinical Nutrition finds. Lowfat-dairy fans didn't experience the same benefit. Whole dairy may have more conjugated linoleic acid, which might help your body burn fat.

9. Avocado : Don't let the fat content of an avocado (29 grams) scare you—that's what makes it a top weight loss food. The heart-healthy monounsaturated fat it contains increases satiety.

10. Olive oil : Like avocados, olive oil has healthy fat that increases satiety, taming your appetite. But that's hardly its only slimming feature. Research shows it has anti-inflammatory properties.

Source : TOI

Carbs for a healthy diet

Every food stuff has good and bad carbohydrates. Look out for Nutritional Facts and ingredients printed on the packets of these foodstuff to know what and how much are you consuming.

Carbohydrates are often thought of as the ‘bad guys’ in a healthy diet plan. But not all carbs are created equal. While some diets will see you enjoy good carbs such as non-starchy vegetables and legumes, and eliminate all starchy and sugary carbs to help balance your blood-sugar levels and control cravings, with some other diets more “good” carbs, such as whole-grains, fruits, and certain starchy vegetables, like sweet potatoes and winter squash, are reintroduced. The key to choosing healthy carbs is to focus on those that are high in fiber.

Good carbohydrates include those found in nutritious, high-fiber fruits and vegetables, legumes, unrefined whole grains, and certain types of rice, such as brown and wild. Unfortunately, fiber is often removed from grains during processing to produce a smoother texture and to extend the shelf life of breads and other baked goods. Without fiber, processed grains become essentially chains of glucose (sugar) molecules known as starches, which are devoid of nutrients. These bad carbs must be avoided on a healthy diet.

Besides being packed with vitamins and minerals, good carbs contain plenty of fiber, which takes longer to digest, thus keeping blood-sugar levels steady - and cravings at bay.

When you pick up a product, be sure to first check out the Nutrition Facts panel. This will show you the total amount of carbohydrates and how much of that total comes from fiber and sugar. The higher the fiber in a product the better it is refined flour products often have very little.

Then look at the ingredients list to see where the fiber is coming from. The first ingredient should have the word “whole” in front of a specific grain (like whole wheat and whole oats) or should list a lesser-known (but still whole) grain, like brown rice, bulgur, kamut, millet, or quinoa. Finally, for the healthiest choices, look for whole-grain breads that contain no trans fats and at least three grams of dietary fiber per slice.


Source : TNN

Lose Weight, Get healthier !!

5 Easy Steps To A Better Body

Following these steps at your own pace will help you lose weight, get healthier and be ready for spring when those jackets come off!

1. Drink Up..!

You've heard it before: we should all be drinking at least 8-10 cups a day. But are you doing it?

Are you spacing your water out through the day?

Water will keep you filled up, energized and running efficiently. Lack of water can slow the metabolism and make you confuse thirst for hunger. If there's one step that's easy to make on the road to weight loss, it's to drink more water.

2. Move, Move, Move

We all know we should probably log more minutes on the treadmill or elliptical machine. But what about building more exercise into your daily life?

What about taking the stairs at work or at the mall? Or taking five minutes to dance to your favorite song? Every little bit helps with weight loss so get out there and move!

3. Eat Dessert

We love dessert. In fact, dessert is usually our favorite part of the meal. It's logical and natural to want something sweet to balance off that extra cheese lasagna or that chicken and broccoli casserole.

But what about having a bowl of sweet red strawberries instead of those brownies? What about sliced apples with cinnamon instead of chocolate chip cookies?

Look for ways to build in fruit for dessert instead of sugary snacks and you'll save a load of calories without feeling deprived of that sweet taste.

4. Cut Down Where You Can

Ok, so you don't want to deny yourself the cheesecake or your favorite burger. You have to eat that birthday cake or sample your Aunt Mathilda's famous chicken pot pie.

But do you really need to finish it?

Start cutting back on portion sizes now, not denying yourself, but doing what you can - and you'll find it makes a big difference calorie-wise in the long run.

5. Challenge Yourself

There are some days where the universe is with you. You can go without that chocolate bar, you can drinks lots of water and you actually want that salad for lunch.

Recognize these days for what they are - a chance to leap ahead in your weight loss goals and make up for the times you feel you've blown it.

Run with it for as long as you can. Challenge yourself to make the healthiest choices possible and soon you'll be feeling so good about these choices, you'll want to make more.

So there they are: 5 Steps Towards a Better Body. While you may not lose ten pounds in one week following these steps (on the other hand, you might...), they'll definitely get you started on the road to weight loss, without feeling deprived or hungry.

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Disclaimer : The reader of this article should exercise all precautionary measures while following instructions of this article. The responsibility lies with the reader and not with the site or the Writer/Sender.

This EMAIL is provided as general information only, and should not be treated as a substitute for the medical advice of your own doctor.

Source : DSD Group Email

Self Help Diet Tips - Part 2

We saw Diets for Cardiac Diseases yesterday. Today we talk about Diet for Hypertension

Diet for Hypertension A vegetarian's diet contains more potassium, complex carbohydrates, fiber, calcium, magnesium, vitamin C all of which may have a favourable influence on blood pressure. It can be a great benefit to start lowering your blood pressure naturally.

Calcium : Consume skim / toned milk and milk products (curds and paneer). This milk is low in fat, but very high in Vitamin D and calcium, both of which are known to combat high blood pressure. Calcium can also be found in fish (sardines, salmon, mackerel), nuts, sunflower seeds (unsalted) and green leafy vegetables (beetroot leaves, turnip greens, arbi leaves, chowlai , methi leaves, cauliflower greens, celery leaves, parsley, mint, curry leaves, drum stick leaves and radish leaves). Cereals like ragi (nachni) and whole pulses like kala chana and rajmah , soybean and tofu are also rich in calcium. Spices include hing , ajwain , khas khas , black pepper ( kali mirch ), cumin seeds ( zeera ), coriander ( dhania ), cloves ( laung ) and mustard seeds ( sarson ).

Magnesium : Magnesium rich foods such as pulses and legumes and dark green leafy vegetables are an excellent way to lower blood pressure. Other good sources of magnesium are almonds, walnuts, coriander seeds (dhania ), cumin seeds ( zeera ), ginger, turmeric, plums and mango figs, whole grains, soy products, broccoli, oysters and mackerel. Magnesium has the effect of relaxing the blood vessels which allows the blood to flow easier.

Potassium : Restricting sodium (salt) intake to lower blood pressure appears to work better if accompanied by increasing potassium. Pulses and legumes, soybeans and cereals like bajra , jowar , ragi (nachni), whole wheat flour ( atta ) are good sources of potassium. Spices rich in potassium include coriander seeds ( dhania ), cumin seeds ( zeera ) and methi seeds. Vegetables like potato, sweet potato, yam ( suran ), tomatoes, karela , brinjal, drumstick, green papaya and dark green leafy vegetables like spinach, sarson ka saag , chowlai and coriander leaves are high in potassium. Potassium rich fruits include sweet lime, apricots, amla, bael, cherries, lemon, mango, muskmelon, watermelon, peaches, plums and seetaphal. Coconut water and vegetable soups are also rich in potassium.

Vitamin C : It seems to expand blood vessels and constricted arteries, consequently helping to lower blood pressure. Vitamin C rich foods include strawberries, lime, sweet lime ( mausambi) , orange, guava ( peru ), amla, radish ( muli ) leaves, fenugreek leaves ( methi ), coriander ( dhania ), cabbage, capsicum, green chillies, cauliflower and bitter gourd ( karela ).

Research also shows that eating foods high in fiber, such as oat bran, fruits, and vegetables can significantly reduce high blood pressure, and even improve blood pressure in healthy individuals. Omega-3 fats, typically found in oily fish, garlic and flax seeds are known to have a lowering effect on blood pressure.

Avoid foods like pickles, papads and salted chutneys, biscuits and namkeens, all sauces and soy sauce, cheese, salted butter, margarine, mayonnaise, baking powder, bicarbonate of soda, ajinomoto, breads, cakes, pastries, cornflakes, salted chips, nuts, popcorns, bacon, ham, sausages, malted beverages, boost, bournvita, preserved foods and canned foods.

Source : TOI

Self Help Diet Tips

Beat diseases with a better diet

Battling hypertension, cancer, diabetes, a weak heart or kidneys... right nutrition plays a key role. Fight disease with nutrition basics. For a strong, healthy body and a happy mind, nutrition plays a pivotal part not just as prevention but as a tool for speedy recovery as well.

Diet in Cardiac Diseases

The best diet for a healthy heart is a diet low in fatty and sugary foods and rich in fruits and vegetables which are quick foods that require little or no preparation time. They are loaded with important nutrients like vitamins, minerals, fiber and disease fighting antioxidants.

Unsaturated oils (refined oils) help maintain blood cholesterol levels if consumed in recommended quantities. Thus it is advisable to use only 4-5 teaspoons of cooking oil per day and a variety of refined oils should be taken. Select one from each group for your daily cooking purpose. Ratio of both oils should be 1:1. It is advised to use oil from Group A for 15 days and oil from Group B for 15 days or lunch with oil from Group A and dinner with oil from Group B.

Group A: Sunflower / safflower/ corn / soyabean

Group B: Mustard / groundnut / olive/ rice bran

High fiber food items like whole cereals [whole wheat flour ( atta ), wheat bran, whole wheat bread, bajra , jowar , oats], whole pulses ( dals with skin, rajmah , chola, kala chana, chowli etc.), leafy vegetables, salad vegetables and whole fruits are recommended.

Good quality protein like egg white, soy, fish chicken and dairy protein (toned/ skimmed cow's milk and milk products like curds and paneer prepared with cow’s toned milk) is recommended. Oily fish like ravas (salmon), herring, bangda (mackerel), tuna , tarli (oil sardine) and nuts like almonds and walnuts are rich in omega 3 fatty acids and found to be beneficial for heart. All these food items are advised in recommended quantities.

It is advised to avoid fatty meats like ham, bacon, yolk of egg, red meat, organ meat, shrimps, lobster, prawns, etc as well as alcohol, aerated drinks, squashes, fruit juices (lack fiber), canned, tinned, processed and preserved foods e.g. tinned fruits, sauces, processed cheese.

Source : TOI

Good Tips To Keep Your Body Fit !!!

How To Keep Your Body Fit

Fitness is just as imperative as health. As a matter of fact, fitness is linked directly with your health. If you are not taking care of your body, you will get sick. Here are some great suggestions that will help you to keep your body fit :

1. Bicycling

It is a sad thing that many people do not take advantage of this excellent option for exercise. Bike riding exercise your body and build a stronger cardiovascular system. Also, it allows you to get out and enjoy nature and fresh air.

2. Jogging or Walking

Both jogging and walking are wonderful ways to get fit. They tone the muscles, relieve stress, create a healthier heart, and improve lung capability.

3. Swimming

Swimming is an exceptional way to get into and stay in shape. Swimming will help you tighten your body, lose weight, and get a good overall workout.

4. Tennis

Tennis is a great way to exercise. Just running after the ball alone will help get you into shape. This is a great way to strengthen your cardiovascular system and lose weight.

5. Dancing

Dancing is so much fun and as long as you are moving, it really does not matter what type of dance or music. The whole idea is to move your body. Dancing has long been recommended as an avenue to fitness.

6. VCR / DVD

If you have a VCR or DVD, try sticking in some good workout tapes. Even taking 15 minutes every day to workout will get you started. Try that for two weeks and you will be surprised at the results.

7. Abdominal Crunches

Crunches have long been a favorite for many athletes for the very reason that they work. Lying on your back with knees bent, keeping feet flat on the floor, cross your hands across your chest and then curl your torso, rolling from your sternum toward your hips. Do this slowly and start out with a set of ten crunches in three reps. As you get accustomed to these, you can increase both the number of sets and reps.

8. Squats

Squats are excellent for glutes, hamstrings, quads, and calves. With your feet standing firm and spread apart about two feet, bend your knees slightly. Then, very smoothly, you will squat toward the floor without going all the way down.

9. Tricep Press

For an Overhead Tricep Press, standing on the floor with your feet about two feet apart, knees slightly bent, you will extend your arms over your head. Keep your elbows locked and then very slowly lower your hands behind your head. You want to do this with some type of weight, but small weights like one to five pounds.

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Disclaimer : The reader of this article should exercise all precautionary measures while following instructions of this article. The responsibility lies with the reader and not with the site or the Writer/Sender.

This EMAIL is provided as general information only, and should not be treated as a substitute for the medical advice of your own doctor.

Weight loss may help reduce sleep apnea

Obese people with sleep apnea may triple the chances of eliminating their sleep problems by losing weight, claims a new study.

More than just loud snoring, sleep apnea can lead to high blood pressure, stroke, cardiovascular disease and a poor quality of life.

"Existing research has been limited by a number of factors, so there are very few studies that show whether the recommended amount of weight loss - about 10 percent - is enough to sufficiently improve sleep apnea," said Gary Foster, director of the Center for Obesity Research and Education.

Foster and colleagues from six other universities recently completed the largest randomized study on the effects of weight loss on sleep apnea in patients with type 2 diabetes.

They found that among patients with severe sleep apnea, those who lost the recommended weight were three times more likely to nearly eliminate the number of sleep apnea episodes compared to those who did not lose weight.

The new study, called Sleep AHEAD, looked at 264 obese patients with type 2 diabetes already enrolled in the Look AHEAD trial, an ongoing 16-site study investigating the long-term health impact of an intensive lifestyle intervention in 5,145 overweight or obese adults with type 2 diabetes. Participants were between 45 and 75 years old.

The 264 participants were broken into two randomized groups: the first received a group behavioral weight loss program developed especially for obese patients with type 2 diabetes, portion-controlled diets, and a prescribed exercise regimen of 175 minutes per week. The second attended three group informational sessions over a one-year period that focused on diabetes management through diet, physical activity and social support.

After one year, members of the first group lost an average of 24 pounds. More than three times as many participants in this group had complete remission of their sleep apnea (13.6 percent compared to 3.5 percent), and also had about half the instances of severe sleep apnea as the second group. Further, participants in the second group only lost about a pound, and saw significant worsening of their sleep apnea, which suggested to Foster and his team that without treatment, the disorder can progress rapidly.

"These results show that doctors as well as patients can expect a significant improvement in their sleep apnea with weight loss," said Foster, the study's lead author.

"And a reduction in sleep apnea has a number of benefits for overall health and well-being," the expert added.

Source: ANI

Drink your way to health

It’s time to kick the cola and indulge in some pure fresh water. Especially in a hot and humid city like ours, body water is lost rapidly and requires regular replenishment. Our body consists of about 65 per cent water and just cannot do without it. A mere 2 per cent drop in body water can trigger signs of dehydration, short term memory loss and difficulty in focusing.

Natural healer

Blood circulation is affected when dehydration sets in. The problem only gets worse as dehydration causes the brain to become less active and body to feel tired and fatigued. Water keeps the digestive system in order and flushes out waste products. Water is the natural way towards achieving glowing skin. Drinking acts as a body purifier, removing toxins and waste from your body. “Water forms the basis of wellbeing and cannot be substituted,” says Dr Dilnaz Saini.

Weight loss

Water is an important catalyst for weight loss. “Although most of us take it for granted, water may be the only true ‘magic potion’ for permanent weight loss,” says Dilnaz, “Water suppresses the appetite naturally and helps the body metabolise stored fat.” Studies have shown that a decrease in water intake will cause fat deposits to increase.

Fluid retention

Drinking enough water is the best treatment for fluid retention. Elucidates Dilnaz, “When the body gets less water, it perceives this as a threat to survival and begins to retain every drop.” Water is stored in extracellular spaces (outside the cell). This shows up as swollen feet, legs and hands. The best way to overcome the problem of water retention is to give your body what it needs — plenty of water.

Salt balance

Drinking a healthy amount of water helps the body get rid of unnecessary salts. As the water is forced through the kidneys it takes away excess sodium.

Cold is best

Water preferably should be drunk cold. It’s absorbed into the system more quickly than warm water. “Avoid iced water. Drinking chilled water will quench your thirst fast but the body might actually require a lot more water,” says Dilnaz.

Source : Marcus A Clay & TOI

10 Tips for Keeping Your Workout Schedule - Part 2

Avoid danger zones : Many things can distract even the most hardened of exercisers: your favorite TV show, the lure of a night on the town with friends, or a neighbor popping in for an impromptu chat. Learn to recognize your particular "danger zones" and take steps to negotiate your way around them.

Buy figure-flattering workout clothing : You don't want to look like a sack of potatoes when you're exercising. Spend money on well-designed, flattering and supportive gym clothes; you'll be more motivated to work out.

Have a specially designated drawer for fitness gear : When you're in hurry, the last thing you want is to be hunting around for your gym socks. Keep all your exercise clothes in a special drawer so you can find them quickly.

Leave your gym bag by the door : Leaving your gym bag by the door serves two purposes: one, so you always know where it is; and two, it serves as a gentle reminder that an exercise session might be due.

Put your gym clothes straight into the wash : And last but not least, when you get back from the gym or pool, put your dirty clothes straight in the washer. Nothing is guaranteed to put you off exercising more than having to rummage around in the laundry basket for a semi-clean pair of gym socks !

Source : WeightWatchers.com

10 Tips for Keeping Your Workout Schedule - Part 1

Make life easy for yourself : Plan a regimen that fits your lifestyle. If you work irregular hours, for example, don't sign up for classes that start at the same time each week. Instead, choose activities that can be easily slotted into your day: Walk the kids to school or run errands on foot during your lunch hour.

Draw up a weekly timetable : To help you organize your time properly, draw up a weekly timetable of planned exercise and activities. This will also help you see how much activity you're getting. Try to do something for at least 20 minutes each day, even if it's just yard work or going on a brisk walk around the neighborhood.

Attach exercise to a treat : Give yourself a reward for scheduling in fitness. Buy flowers once a week for completing all of the workouts you scheduled. You can also attach exercise to an enjoyable event, such as playing with your kids in the park or catching up with a friend on a walk.

Get everyone else on board : Make sure your family and friends know when and where you plan to exercise. This way you shouldn't get any unwelcome interruptions. If you need someone to watch the kids while you exercise, make sure you arrange this well in advance; don't rely on last-minute favors.

Anticipate motivational dips : Everyone struggles with motivation from time to time, preparing for these feelings can go a long way to combating them. For instance, if you sometimes struggle to go to your aerobics class, get a friend to call you to make sure you're not still sitting on the sofa.

Source : WeightWatchers.com

Improve your posture in 3-steps

A wrong body posture can predispose people towards aches and pain, but it''s never too late to work towards correcting one''s pose and keeping the 3 simple steps to improve your posture spine healthy.

Posture is the position in which you hold your body upright against gravity while standing, sitting or laying down. Good posture involves training the body to stand, walk, sit, and lie in positions where the least strain is placed on supporting muscles and ligaments.

"Poor posture can lead to loss of shoulder motion, chronic pain, walking deficits, neck-related headaches, the inability to exercise, and more," said University of the Sciences in Philadelphia''s Assistant Professor of Physical Therapy Dr. Greg Thielman.

He added: "However, aside from contributing to a good appearance, the long-term benefits of proper posture include helping to decrease abnormal wearing of joint surfaces, lessening stress on the ligaments of the spine, preventing the spine from becoming fixed in abnormal positions, and preventing backache and muscular pain."

Thielman shared the following exercises and tips to help you keep your spine healthy:

1. Evaluate your workstations - A workstation is anywhere that an individual spends a notable amount of time daily and for many of us, our primary workstation is standing or sitting at a desk. "If you''re sitting, don''t drop a ton of money on an ergonomic chair. Instead, position the chair to provide lumbar, shoulder, and if needed, head support,'' said Thielman

2. Perform daily exercises - Thielman has recommended regularly exercising the large muscles on the front and back of the thigh, the abdominal muscles, and performing three exercises daily:

Pelvic Tilt: "While sitting, push your pelvis back into the chair, hold it for three seconds and then relax. This tightens and strengthens your abdominal muscles," explained Thielman.

Chin Tucks: "Also while sitting, put your pointer finger on your chin and push straight back. Be sure your head isn''t tilted up or down and this exercise will realign your spine and combat forward head position," said Thielman.

Lean Back: "Lastly, most of what we perform at our workstations forces us anterior, so we''re constantly bending forward. To straighten the spine, stand-up, put your hands on your lower back, and lean back. This exercise combats the effects of being in a forward position," said Thielman.

3. Invest in supportive shoes - Stiletto heels may look good, but Thielman has warned that they don''t do women any favors in the posture department.

"There is no such thing as a good high heel shoe." Shoes that cover the top of the foot are ideal. "Each brand fits differently, but the key is to find one that works for you and that gives the much-needed overall support,'' said Thielman.

Thielman also cautioned against carrying backpacks that weigh more than 20 pounds, attempting to lift objects that are too heavy, and repetitively making the same moves without taking frequent breaks.

In his opinion, any one of these actions encourage the forward leaning motion that causes poor posture and back problems.

"A common misconception about good posture is that it can be maintained by only doing occasional strength training. Good posture is more than just standing-up straight and holding your shoulders back, and if you don''t have the muscle strength, you aren''t going to be able to hold that posture for very long. By maintaining your strength and being consciously aware of your posture, you can maintain proper posture and mobility well into your mid-60s, before the natural onset of aging," he said.

Source : TOI

Walk 10000 Steps A Day !!

Looking for a way to get healthy, lose weight and have more energy ? Why not start walking! It's easy, you need no special equipment and just thirty minutes a day can improve and extend your life. Plus, walking is often the gateway to a more active lifestyle. According to British Heart Foundation "Moderate rhythmic (aerobic) exercise such brisk walking makes the heart and blood circulation mmore efficient, improves the 'protective' blood cholesterol level, prevents high blood pressure and helps to reduce the risk of developing diabetes".

Why walk 10,000 steps a day ?

Health experts believe that the US Surgeon General's endoresement of 30 minutes of physical activity daily is the equivalent of walking 10,000 steps - which is about 5 miles and burns close to 400 calories. Studies have found that 10,000 steps is also the amount of exertion your body requires to burn enough calories to reduce the risk of chronic disease.

Most people walk 2,000 to 5,000 steps daily by performing everyday activities such as moving about the house or doing errands. According to a new set of physical activity guidelines from US health studies, this level of activity is considered to be sedentary. To keep fit for life, you should aim for atleast 10,000 steps a day in your walking.

The P's for a good walk :

Posture : Its not just a walk that is important but you need to mind your posture.

Persistence : The toughest thing about walking is to develop a habit of walking 10,000 steps a day to gain general health benefits.

Pace : Start your walk at a slow warm up pace, stop and do a few warm up / flexibility drills. Then walk fast for the desired length of time. End your walk with the slower cool-down pace and stretch well after your walk.

Source : Body Basics, TOI

Achieving Dietary Balance - Part 2

Click Here to read the 1st Part - Achieving Dietary Balance.

Continuing Further....

Celebrities face similar challenges of alienation to 'normal' food. One actor complained about his mom's food - cooked in oil and spices, without realising that he was brought up on that! We are all gradually losing our capacity to consume such foods. One Senior PR executive says, "I have never visited a dietician but from what I heard and read on the Web, I started dieting on my own. I got very cautious of what I ate. I stopped taking sugar completely and used to skip dinners after 6pm and had one fruit for breakfast. I fainted one day and realised I had a low BP problem. I still suffer from severe gastritis. My face started getting pale and I'm highly prone to infections."A typical orthorexic at dinner at a social gathering would usually place her order thus : 'Can this be cooked in olive oil with less spices and no cheese please?' And that is not it. Despite all the efforts gone into placing the order, she can't eat it peacefully because of anxiety. Agrees one writer, "Every time my husband or friends plan a dinner; I stress about the food we will eat and the venue.' She insists her diet pattern is not to lose weight but to ensure that only pure food enters her body. Hence, orthorexics tend to give social gatherings amiss. Another nutritionist states, "Such people miss out on companionship. Extreme cases can lead themselves to social exclusion, and higher stress levels.

Many nutritionists say a pizza can be a healthy eating option, provided it has vegetable toppings. Excluding its maida base, a pizza has vegetables that make it rich in vitamins and minerals. Alsom the cheese is high in fat but high in protein as well.It's important to expose your body to different kinds of foods as it helps adjust immunity. Adds a doctor from Mumbai, "Enjoying your meal gives you a high and keeps you motivated. Stressing over food intake can lead to acidity, low absorption of essential vitamins and minerals. Those who cut down on sugar may have to deal with their blood sugar levels dropping dangerously. It also leads to scaly skin.

"We are living in a time where we are bombarded by conflicting research. The best fix is to have a combination of all foods. "If you find something unhealthy, like refined oil, make your own pack of combination oils (mix refined oil, mustard oil, olice oil).

Start knowing your body instead of blindly following diets. Consume sources of Vitamin C to increase immunity and exercise regularly," suggests Dr.Shah.

Eat a bit unhealthy' and find that its not a big deal after all, concludes Dr. Hingorani.

Source : Times News Network

Achieving Dietary Balance - Part 1

According to doctors, the most dangerous trens is of making dietary changes based on an understanding of what is nutritious, culled mostly from research off the net and the media. People blindly follow what dieticians say without questioning the logic behind it. Says nutritionist Honey Shah, "People totally forget about dietary balance. They read somewhere that olive oil is the best oil and so they totally dump other oils. Through some other source they find out that sugar / diary products are bad for a fit body and so shun every sugar or diary product source, without realising that they are prohibiting their body of essential nutrients. Variety is very important otherwise body gradually loses immunity.

Food thought to contain pesticides, additives or preservatives is also ditched. Some complement lost minerals with vitamin pills. Warns dietician natasha Kiplan, "There is no substitute to a natural diet. Don't stuff yourself with vitamin tablets as it leads to an excess of one vitamin and created imbalance. The body stops producing enzymes that are required to absorb other vitamins."

Agrees fitness instructor Shankar, "I used to work out a lot and took protein and carb supplements. I was advised to consume a lot of water along with, but i didn't, and now suffer from a severe kidney disorder.

Source : Times Network

Living With Boyfriend? You could become obese!

Living with your boyfriend could make you obese unless you control your diet, says a study Researchers at Newcastle university's Human Nutrition Research Centre looked at a number of dietary studies and found that moving in with the boyfriend is bad for a woman's waistline.

During a 'honeymoon period' both partners try to please and impress each other. So women eat creamier, heavier dishes such as curry or risch pasta sauces, while the men reduce fat and sugar and consume lighter meals such as salads. The study suggets that couples need to address their diets as a team early on in the relationship.

"Couples who move in together should use the opportunity of the honeymoon period to make positive changes to their diet and lifestyle by working together and supporting each other," study author Amelia Lake said.

However, women also lose out if the couple split up. They were found to comfortably eat and gain weight after a relationship ended.

Source : TOI

Diet plan for pregnant women

Eating nutritious foods, especially fruits and vegetables, could reduce pregnant women’s risk of developing an upper respiratory tract infection according to a new study.

Researchers Boston University School of Medicine (BUSM) have found that consumption of at least seven servings per day of fruits and vegetables moderately reduced the risk of developing URTI in expectant mothers.

URTIs include the common cold and sinus infections, which can lead to lower respiratory problems, such as asthma or pneumonia.

Even though the majority of URTIs are uncomplicated colds, identifying ways to prevent their occurrence is important because colds are the most common reason for school and work absences.

Eating fruits and vegetables improves immunity but hadn’t previously been associated with reducing the risk of URTIs in pregnant women.

The researchers studied more than 1,000 pregnant women and found those who ate the most fruits and vegetables were 26 percent less likely to have URTI relative to those who ate the least amount.

Neither fruit nor vegetable intake alone was found to be associated with the five-month risk of URTI.

The patterns observed for total fruit and vegetable intake and either fruit or vegetable intake alone in relation to the three-month risk of URTI were consistent with those when assessing the five-month risk of URTI.

Women in the highest quartile of fruit and vegetable intake had a stronger reduced three-month risk than the five-month risk of URTI. Moreover, there was a significant decreasing linear trend for the three-month risk of URTI with consumption of fruits and vegetables.

Pregnant women have been recommended to consume at least five servings of fruits and vegetables per day. This study showed that intake of higher levels, 6.71 servings per day, was associated with a moderate risk reduction for URTI.

"Pregnant women may require more fruits and vegetables than usual because of the extra demands on the body," said senior author Martha M. Werler, M.P.H., Sc.D., professor at Slone Epidemiology Center at Boston University.

The study appears online in the journal Public Health Nutrition.

Source - IANS

What's the bottom line to weight loss?

The bottom line to weight loss is to burn more calories than you consume all day. (The behavior isn't simple, but the equation is.) For example, if you eat 2,500 calories a day and only burn 2,000, you gain weight; if you eat 1,500 calories and burn 2,000, you lose weight; if you eat 2,000 and burn 2,000 you maintain weight.

It's true that there are several medical conditions, and medications, that can make weight loss difficult (see below). But even if one of those factors applies to you, you still need to burn more calories than you consume to lose weight.

The good news is this: You can lose weight with a very modest amount of exercise. People lose weight all the time without exercise by reducing their caloric intake. But keeping the weight off without exercise is another matter. Many experts agree that exercise is the single best predictor of long-term weight control. If you lose weight and don't start exercising, there's a very good chance you will regain it.

Here are some factors that can keep you from losing weight and/or cause weight gain:
Thyroid or adrenal gland problems.
Medications like antidepressants.
Stopping smoking.
Rapid weight loss. This can lower metabolism because the body senses it is starving and make it harder to lose weight. The decrease in metabolic rate is often due to loss in muscle (when you lose weight, approximately 25% of the loss comes from muscle), so lifting weights is a good idea.
Menopause (and premenopause).

If you think any of these things are factors for you, your doctor may be able to help. Otherwise, patience, determination, regular physical activity, and attention to your diet are the keys to long-term weight control. Doing these things will give you your best shot at reaching your weight loss goals and keeping the weight off.

Source : MedicineNet

5 Tips to Lose Belly Fat .. !!!

5 Facts You MUST Understand if You Are Ever Going to Lose Your Belly Fat and Get Six Pack Abs

1. Many so-called "health foods" are actually cleverly disguised junk foods that actually stimulate you to gain more belly fat... yet the diet food marketing industry continues to lie to you so they can maximize their profits.

2. Ab exercises like crunches, sit-ups, and ab machines are the LEAST effective method of getting flat six pack abs. We'll explore what types of exercises REALLY work in a minute.

3. Boring repetitive cardio exercise routines are NOT the best way to lose body fat and uncover those six pack abs. I'll show you the exact types of unique workouts that produce 10x better results below.

4. You DON'T need to waste your money on expensive "extreme fat burner" pills (that don't work) or other bogus supplements. A special class of natural foods is much more effective. I'll tell you about these natural foods and their powers below.

5. Ab belts, ab-rockers, ab-loungers, and other infomercial ab-gimmicks... they're all a complete waste of your time and money. Despite the misleading infomercials, the perfectly chiseled fitness models in the commercials did NOT get their perfect body by using that "ab contraption"... they got their perfect body through REAL workouts and REAL nutrition strategies. Again, you'll learn some of their secrets and what really works below.

Source : DSD Groups

Fitness Timesaving Tips

"Fitness Timesaving Tips"

Sneak in a walk.
Take the stairs.
Scrub the floor or your car.

Leading an active life gives you many of the same benefits as structured exercise, at a fraction of the time.

Here are more ways to squeeze in some exercise :

Do your house-workout.
Treat housecleaning as a chance to exercise;
keep track of how much time you spend on your feet.
The same goes for raking leaves, pruning hedges, pushing a lawn mower and other yard work.
Bring the gym home.
Consider buying home exercise equipment, such as a high-quality exercise bike, treadmill or stair climber.
Shop at the 100-yard sale.
Park an extra 100 yards from the mall entrance, and take a few laps around the shopping center as you scope out the sales.


Definition :
Making choices in your life known to benefit overall health such as eating right, regular exercise and avoidance of tobacco, illicit drugs, and excessive use of alcohol. While maintaining good health habits cannot guarantee a longer life, it can certainly improve the quality of your life.

The following area few simple factors, if practiced regularly, that help minimize therisk of illness and enrich life :

daily exercise,
avoidance of smoking and drug abuse,
moderate alcohol use (no use if you have a history of alcoholism),
weight control,
balanced and healthy diet,
tooth care,
control of high blood pressure,
good safety practices.


Source : Men Fitness & Health

Gals exercise less than guys!

A new study by University of Michigan researchers has shown that young women in their 20s consistently exercise less than young men, despite mounting public health concerns about obesity.

According to the study, young black women showed significant declines in exercise between 1984 and 2006. The study is one of the first to analyze long-term patterns in weight-related activities, and to assess how these patterns vary by gender, race and ethnicity, and socioeconomic status.

According to Philippa Clarke, lead author of the study and a researcher at the U-M Institute for Social Research (ISR), the study reveals that the disparities in health behaviours are consistent with disparities in the prevalence of obesity, particular among women.

The study is based on data obtained every two years from 17,314 men and women who were aged 19 to 26 between 1984 and 2006. The participants were part of a follow-up panel drawn from the Monitoring the Future Study, conducted by ISR.

For the study, the researchers looked at trends over a 23-year-period in six different health behaviours. They measured how often participants reported eating breakfast, and eating at least some green vegetables and fruit; how often they exercised vigorously (jogging, swimming, or calisthenics); how often they got at least seven hours of sleep, and how much television they watched on an average weekday.

"Agreement is growing that the source of the obesity epidemic lies in an environment that produces an energy gap, where energy intake exceeds energy expenditure even by as little as 100 excess calories per day," said Clarke and co-authors Patrick O'Malley, Lloyd Johnston, John Schulenberg and Paula Lantz, all researchers at ISR.

The study is to be published in the October issue of the American Journal of Public Health.

Source: ANI

Why is weight loss important?

Maintenance of a healthy body weight is important for maintaining both physical and emotional well-being and preventing disease. Excess weight and obesity have been associated with an increased risk for numerous medical conditions, including

heart disease,

high blood pressure,

stroke,

diabetes,

osteoarthritis,

some types of cancers,

sleep apnea, and

elevated blood cholesterol levels.

It should be noted that reduction in weight for those who are overweight can make a major impact on the conditions listed above. Many overweight people also report improved mood, increased in self-esteem and motivation, and feeling healthier in general after they have lost weight.

Source : MedicineNet.com

Bitter apple that can boost your longevity !!

Scientists have found apples that contain a powerful chemical which can help us live longer.

According to boffins, the miracle ingredient – discovered in an old variety of apple – plays a powerful role in boosting heart health and circulation and could even extend life span.

The compound, an epicatechin polyphenol, is found in bitter English apples that were originally grown hundreds of years ago but are now no longer eaten.

Trials have revealed that epicatechin can help maintain a healthy circulation by relaxing arteries and increasing blood flow.

The research was conducted independently by the Institute of Food Research in Norwich.

It shows it can dramatically reduce arterial stiffness by 21 per cent, which in turn leads to lower blood pressure and a reduced risk of heart disease and stroke, reports the Daily Express.

In the study, volunteers who were given the ingredient mixed in with fruit juice also saw their vascular age – the apparent age of a person’s blood vessels rather than their real age – reduced by an average of 17 years.

British firm Coressence has now developed a strain of red-fleshed apples called Evesse that are rich in epicatechin.

The company tested many varieties but found that older, bitter strains contained far more epicatechin than the sweet modern ones sold in supermarkets.

The Evesse variety, which has its root in a hawthorn apple dating back to 1650, is being grown on 100 acres of orchards in Herefordshire.

Nutrition expert Dr Carrie Ruxton said: “The research on Evesse is tremendously exciting. The fact that it is easily incorporated into ordinary foods means that it has the potential to benefit many people.”

Source: ANI

Maintaining your bones with diet and exercise keeps you fit for longer !

Maintaining your bones with diet and exercise keeps you fit for longer!

90 per cent of the calcium in a human body is stored in our bones and teeth. Calcium is an extremely important mineral as it helps in development of a healthy body structure / skeleton early in life. It minimizes weakening of bones as one ages. A balanced and nutrious diet, rich in calcium and vitatmin D helps in absorbing calcium and is a must for maintaining healthy bones.

Insufficient Dietary Calcium Can be Harmful
It results in greater demineralization which leads to further reduction of calcium from the bones. A calcium-rich diet also helps in maintaining proper blood pressure, heart beat and nervous system. Research has also revealed that there is a positive correlation between calcium intake and the incidence of premenstrual syndrome. This mineral plays a vital role in controlling osteoporosis, a condition in which deficiency of calcium leads to weak and fragile bones, further increasing the incidence of fractures in elderly people. Excess weight, obesity also tends to worsen this condition.

Calcium is Recommended for Everyone
Including pregnant or breastfeeding women, who should include the specified quantity of calcium in their diets: Infants – 300mg, Children – 600~800mg, Adults – 1000mg, Pregnant women – 1300mg, Lactating mothers – 1300mg, Post-menopausal women – 1200mg.

Some Foods That Are A Rich Source of Calcium Are :
Cheese, tofu, yoghurt, calcium fortified soy drink, orange juice, canned sardine and also fresh fish. Soy products are highly recommended for post-menopausal women as they help in building strong bones. Chinese cabbage, turnips, mustard greens, dried figs, soy nuts should also be included in regular diet. Avoid excessive intake of animal protein, as it obstructs the absorption of calcium.

Vitamin D is Important for healthy Bones :
It helps in calcium absorption. An hour of direct sunlight everyday is ideal for the human body. Fish oils and eggs are also a rich source of vitamin D and should be included in the daily diet. Excessive alcohol should be avoided as it reduced the ability of the bones to absorb vitamins and calcium. Regular exercise in any form, running, skipping, aerobics, tennis, weight training and brisk walking is a must for healthy bones.

Source : Artemis Health Institute.

Models' fitness mantra !! - Part 2

Her contemporary Leena Singh of designer duo Ashima-Leena is very fit. She swears by vegetarianism and does not mind calling herself a "fitness freak". "I have been a strict vegetarian since childhood and I don't even eat eggs. I go for a jog every day and meditate, but I don't believe in gyms. Also, one should eat lots of fruits and green leafy vegetables," Singh said. Singh also believes that a healthy mind results in a healthy body so if you are happy from within, the same happiness will show on your face. "Fitness is not just about exercise or diet control. It is also about your body and soul. One should not drink, smoke or take drugs. One should always think positive; only then can one do positive things in life," she added.

Emcee Geetika Ganju can't live without her nine hours of sleep and says that the body demands proper rest to recuperate and hence getting proper sleep is her mantra for fitness. "The body also needs rest. If you lead a hectic lifestyle, then make sure that you give your body proper rest so that you don't feel sleepy and lethargic all day. To avoid those puffy eyes, just sleep well," Ganju said. Known for her flawless skin and perfect curves, Riddhima Kapoor says that everyone should make exercise as a part of the daily routine to feel good and live a healthy life. "The way you brush your teeth every day, you should also make it a point to exercise every day. This gives you the liberty to eat everything but that should be healthy. Don't deprive yourself of anything but make sure that you don't overeat," said Riddhima, daughter of Rishi and Neetu Kapoor.

Source : Indo-Asian News Service

Models' fitness mantra !! - Part 1

If you think the fashion fraternity leads an unhealthy lifestyle, think again. Models believe in eating right, exercising regularly and sleeping well to achieve the high level of fitness required in their occupation.

According to a model, the golden rule is not to sit after eating a meal and avoid carbohydrates like rice and wheat for dinner. "One should eat salads, grilled vegetables or chicken, soups during dinner and make sure that you don't sleep immediately after eating anything. Your body needs some time to digest whatever you have eaten. So understand your body and listen to it.

Another Model agrees and says that if you are aiming to achieve a flat stomach, just don't eat carbohydrates after 7.30 p.m. "This mantra has done wonders to my body. You should not skip dinner completely but just avoid eating heavy meals after 7.30 p.m. Apart from this, one should take proper care of body and soul as well," she said. Besides eating sensibly, one should also do some regular exercise, meditate or play a game regularly to burn those extra calories.

Fashion designer and couturier Ritu Kumar has lost almost 12 kg in the past few months and her secret to a healthy lifestyle is regular exercise and diet control. "I had put on some weight due to biological changes in my body but one day I just said to myself that enough is enough and I should wear my exercise shoes to lead a healthy lifestyle. Today I make sure I don't miss my workout and eat a healthy diet of fruits, whole wheat chapatis, oatmeals and porridge," said the 65-year-old designer. "I do cheat on my diet, but it happens only when I am travelling because that time you can't be finicky about food. So the basic mantra is to keep it simple and healthy," she added.

Source : Indo-Asian News Service

Why is weight loss important?

Maintenance of a healthy body weight is important for maintaining both physical and emotional well-being and preventing disease. Excess weight and obesity have been associated with an increased risk for numerous medical conditions, including

heart disease,
high blood pressure,
stroke,
diabetes,
osteoarthritis,
some types of cancers,
sleep apnea, and
elevated blood cholesterol levels.

It should be noted that reduction in weight for those who are overweight can make a major impact on the conditions listed above. Many overweight people also report improved mood, increased in self-esteem and motivation, and feeling healthier in general after they have lost weight.

Source : MedicineNet

Pilates for your sexy abs

Pilates's primary function is to focus on strengthening the "powerhouse" (abs and buttocks) while increasing flexibility, strengthening muscles and improving posture. These exercises involve concentration and the coordination of breath and movement, which helps to balance the mind and body.

Pilates is excellent for someone who wants to tone their stomach and abs because it works to make the entire body lean.

There's no such thing as spot toning. You have to work everything so Pilates is ideal for helping your whole body become leaner so you can get the stomach and abs you've been desiring.

Unlike many fitness programs, Pilates exercises are not based on the principle "more is better". Instead it focuses on limited repetitions of each exercise and quality of each movement. So instead of doing 50 leg raises, you may only do 10 to 12. A smaller number of reps are important because you don't tire as easily and you can focus on the quality of every move instead of just trying to finish.

Note : Before beginning any type of exercise routine, you should always consult a physician.

Source : MSN India

Food For The Flat Tummy !!

Concentrate on whole grains: Reach out for multi grains. When combined, bran rice, ragi, millet, oats and bajra have a low glycaemic index (GI), perfect for weight-loss. The soluble fibre in these grains slows down the entry of sugars and fats into your bloodstream. Studies show that obese adults who eat a diet rich in whole grains for 12 weeks lose more ab fat than those who ate refined grains.

Use the right fats In a Spanish study, researchers found that in people with insulin resistance, a high-carb diet redistributed their body fat to their bellies, whereas a diet rich in monounsaturated fat did not. Good sources of these healthy fats: olive or canola oil, avocados, walnuts, and fl axseed.

Eat your H20 The more water-rich foods you eat – think tomatoes, cucumbers, squashes, gourds, papaya, lettuce, melons, and oranges – the smaller your waist, research suggests. Calories are low and you feel fuller. Simply drinking more beverages didn’t help women in the study, unless you’re eating less, so that the water substitutes food.

Source & Image Copyright : MSN India

PLAN YOUR WEIGHT LOSS ! - Part 2

DIET PLUS EXERCISE

Diet plus exercise is the ideal way to lose weight. A sound weight-loss program should include :

Decreased fat consumption
Portion control
High fibre
An active lifestyle
Consistent, sensible eating and exercise habits

EXERCISE IS CRUCIAL

Cardiovascular exercises help reduce body fat and burn calories. Also, metabolic rates can increase up to 25 percent for six to eight hours after a cardiovascular workout. A duration of 30 to 60 minutes of low-impact cardiovascular activity is recommended to lose weight. Examples of low-impact exercises are walking, swimming or cycling. Strength training improves bone density, builds strength abd enhances the metabolism. You can strength train on various types of equipment in a health club, gym or at home. Strength train two to three times per week.

Source : BODY BASICS, TOI

PLAN YOUR WEIGHT LOSS ! - Part 1

To lose weight, you need to create a calorie deficit. A weight loss of 1 to 2 pounds per week is safe. To lose 1 pound a week, you need to cut back on 500 calories a day. That is a total of 3500 calories a week. The best way to achieve this is by reducing your calorie intake and increasing calorie expenditure through exercise.

If you do without your 250-calorie chocolate bar and burn 250 calories by running three mils, you will create a calorie deficit of 500 calories. Do this everyday and you will have a deficit of 3500 calories in one week.

HOW MANY CALORIES SHOULD YOU CONSUME TO LOSE WEIGHT?

To lose weight, the American College of Sports Medicine recommends a minimum consumption of 1200 calories per day. If your calorie consumption is less than 1000 a day, your body is in danger of not receiving an adequate supply of nutrients. The body then enters a state of semi-starvation, lowering the metabolic rate and depleting the body of its energy stores.

WHEN COUNTING CALORIES, IS IT NECESSARY TO CONSIDER THE NUTRITIONAL VALUE OF FOODS?

When you plan your meals, look at the calorie content and body’s nutritional requirements simultaneously. The body needs nutrients from various food groups. To lose weight, it is best to consume foods such as watermelon, marsh melon, cucumber, bottle gourd, snake gourd, pumpkins since they are light, filling and easy to digest. Also the diet should have fibre-rich food and vegetables as it helps in elimination. The diet should also include low-fat dairy products, white meat over read meat, sprout and whole grain products. Having a positive mind and right spirit also helps you in knocking those kilos.


Source - TOI

WHAT A WAIST...........

The profile of your waist and midriff is being presented all the time. So don’t slouch or stick your tummy out. Instead, straighten up with your shoulders back and your seat tucked in and stomach pulled in. This will keep your tummy muscles stretched, firm, flat and elegant.

EXERCISE 1

Stand with feet apart. Back straight and your hands clasped behind your head.

Twist from the waist upwards round to your right. Return to the original position and twist round to the left.

Repeat 20 times.

EXERCISE 2

Rest on your hands and knees.

Raise your right leg to the side keeping it straight and perpendicular to the body.

Make eight forward circles and eight backward circles with your legs.

Repeat five times with each leg.

Source : Body Basics, TOI