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.

___________________________________________________________________

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.

___________________________________________________________________

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