Monthly Archives: January 2016

Five Easier Ways to Lose Weight Fast

Many people hate the idea of rigid diets but the good news is that you follow the five easier ways to lose weight fast below, you will lose weight a lot easier. The diet tips require no real willpower and can improve anyone’s diet and chances of healthy weight control.

Five Easier Ways to Lose Weight Fast

  1. Drink Water

One of the most effective diet tips is to take in plenty of water. Water is possibly the single most important strategy in losing weight and keeping it off.

Water acts as a natural appetite suppressant by keeping your stomach full and stopping dehydration that also leads to hunger and cravings. Water provides the benefit of flushing out the toxins from your body.

Water also helps with your body to metabolize stored fat by helping the kidneys flush out the waste. The difference when you don’t drink enough water is that the liver works to provide stored fat for energy and also because it helps the kidneys eliminate waste it becomes less effective at metabolising the fat.

  1. Eat Breakfast

Your mother has always told you to eat your breakfast and she was right! If you don’t eat breakfast you will start snacking throughout the day and kill any diet plan you are on!

If you don’t have time to eat breakfast , get up earlier, seriously!

  1. Increase Fibre Intake

Eating lots of foods rich in fibre helps keep the movement through your bowels. Just like water, fiber rich foods will fill you up and make you feel less like snacking. In fact, you could lose around 10 pounds  just from doubling yourr fiber intake.

High fiber foods are much lower in calories and will fill you up, so eating more fibre foods means you’re eating fewer calories and leaving less room for calories from other foods. Fiber also cuts calories by attaching itself to some of the other proteins and fats that you eat and eliminates them as well.

The average person consumes about 8g of fiber per day, but many experts recommend 25g. Start your day with a high fiber cereal and keep eating fibre throughout the day.

  1. Eat Healthy Fats

Many experts claim that fat can cause obesity, it will raise your cholesterol and cause heart disease, but this is not strictly true. If fat is all that bad, why is it part of our natural diet chain? The reason is fat can be very good for you.

Fat provides the body with essential fatty acids (linoleic and linolenic acids) needed for normal reproduction and growth, as well as for production of prostaglandin, a hormone like compound that regulates blood pressure, blood clotting, and inflammation.

When eating fats you should eat the healthier fats. Eating healthier fats includes the cold-water fish, mackerel and salmon, nuts, and olive oil. By eating healthy fats rather than unhealthy ones you will effectively lose weight.

  1. Lean Protein

Lean protein is a great weight control tool because of the immediate, I feel fuller, factor and because it keeps you full for longer periods of time. It also balances out the carbs by preventing insulin spikes that can lead to a draining your energy and sugar cravings.

Protein also helps maintain muscle mass, which is very important in the fat burning process. At least 20% of calories should be in the form of protein.

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Top Tips for a Heart Healthy Diet

While it is important to take care of our whole body and support the health of all our various organs, I think we can all agree that the health of our heart is particularly important to tend to. Unlike a kidney, we do not have one to spare. Whether your heart is in good working order right now, you have some room for improvement or you are recovering from cardiac surgery, adopting a heart-healthy diet is a powerful way to keep your ticker in tip top shape.

Healthy Fats

Fat has always had a bad reputation when it comes to eating a healthy diet but not all fats are created equal, not by far. There are many different types of fats, and certain ones, such as omega-3 fatty acids and monounsaturated fats, offer numerous health benefits, especially for the heart. A typical healthy diet will consist of 25 to 35 percent of your calories from fat and most of them should be these healthy fats. Good sources of omega-3 fatty acids include oily fish such as salmon and tuna. If you do not or cannot eat fish, good plant sources incude flax seed, hemp seed and walnuts  Rich sources of monounsatured fats include olive oil, nuts, seeds, avocados and olives.

While on the subject of fats, you want to limit your consumption of omega-6 fatty acids—they offer health benefits, but in the quantities consumed in the typical Western diet, they promote inflammation–a major contributor to heart problems. Limit intake of soybean oil, corn oil, sunflower oil and safflower oil. Read food labels carefully since these are the types of oils used in many packaged foods.

Key Nutrients for Keeping Blood Pressure in Check

Maintaining normal blood pressure is one of the most important things you can do for your cardiovascular health and the good news is, making sure to include certain foods regularly into your eating plan has been shown to reduce hypertension as well as medications according to major government studies. The key players appear to be magnesium, potassium and calcium. The good news is, getting these nutrients into your diet on a regular basis is not that difficult since they are abundant in a variety of healhty foods so you should have no trouble finding foods you like.

Good sources of magnesium include wheat bran, almonds, spinach, cashews, soybeans, oatmeal, peanuts, baked potato, black-eyed peas, brown rice, lentils, kidney beans, avocado and raisins. Foods high in potassium include apricots, avocados, bananas, dates, figs, kiwi, melon, orange raisins, almonds, Brazil nuts, peanuts, artichokes, kidney beans, lima beans, pinto beans, broccoli, Brussels sprouts, carrots, chick peas, lentils, soybeans, spinach, tomatoe, potatos and sweet potatos. Calium-rich foods include dairy (stick to low-fat for heart health benefits), sesame seeds, spinach, collard greens, black strap molasses, kelp, tahini, broccoli, Swiss chard, kale, Brazil nuts, celery, almonds, papaya, flax seed and oranges.

Fiber-Rich Foods

A high-fiber diet is a heart-healthy diet. Fiber helps promote steady insulin levels, which is important for not only your heart but for overall health. Fiber is also good for keeping cholesterol levels in check. It is found in all plant foods but some sources are particularly rich. Beans are a great source, with most kinds providing anywhere from 11 to 18 g of fiber per one cup serving. Choose whole grains over refined grains—they are higher in fiber and research suggests they help reduce abdominal fat and lower inflammation in the body—two major risk factors for cardiovascular disease. All fruits and vegetables are great sources but the richest ones include berries of all kinds, pears, oranges, bananas, leafy greens, squash, avocado, broccoli, cauliflower, kale, Brussels sprouts and cabbage. Nuts and seeds are also a great source of fiber.

Kelli Cooper is a freelance writer who specializes in health content; she has contributed work to many blogs and websites on a range of topics from nutrition to alternative medicine

Healthy and nutritious diet tips

What are your top tips for getting healthy glowing skin this summer?

Clear out the ‘junk’ foods that are rich in sugar and fats and stick with foods that nourish your body.  Research shows that sugar-rich foods, such as chocolate, appear to damage collagen and may lead to premature skin ageing. Collagen is the foundation for youthful, great-looking skin.

To boost collagen production in your skin, we need to eat protein-rich foods like milk or soya milk, eggs, tofu, lean red meats, chicken and fish along with vitamin C rich foods like berries, peppers, oranges and good quality orange juice.

Why do you think it’s important for beauty that people think about the vitamins they get in their food and drink?

Our skin is the body’s largest organ and it’s easy to forget that, like all other cells and tissues and organs in our bodies, it needs the right nourishment to flourish, look and feel healthy.

We need a range of vitamins including vitamin C and vitamin E to help make and maintain great looking skin that is able to cope with the ultraviolet rays, pollution, soap, water and rain, all of which it is exposed on a daily basis.

Eating right is not only important for our waistlines but overall health, which foods promote good health on the inside and outside?

They are, in many ways, one and the same. Protein-rich foods like milk or soya milk, eggs, tofu, lean red meats, chicken and fish are crucial for helping to make good quality collagen. Meanwhile, we need fruits and vegetables for their vitamin C and super nutrients that help protect our skin from sun-damage from the inside out.

Foods that can help with this are berries, oranges, good quality orange juice, red peppers, spinach, kale, carrots, mangoes, sweet potatoes, apricots, tomatoes and watermelon.

Which three foods would you encourage people to eat more of?

I would suggest three colours of foods rather than three individual foods to concentrate on.

Orange-coloured ones like carrots, oranges, orange juice, apricots and mangoes; red-coloured ones like tomatoes, watermelon and red peppers and green coloured ones such as spinach and kale and watercress will hold you in good stead to help protect our skin from sun damage from the inside out.

Which foods would you suggest that people cut out or cut down on in their diet?

Alcohol, sugary foods and drinks all take their toll on the skin. These should definitely be kept as treats, rather than a regular feature in our diets.

Bikini season is fast approaching so which foods can help speed up metabolism?

The only way to lose weight is to eat fewer calories and do more exercise than you normally do.

That said, research suggests that on a temporary basis, chilli-based sauces and green tea are two foods that help to slightly speed up the rate at which our bodies burn calories, however, you need to eat these as part of a healthy diet.

Which foods can help flatten your stomach?

If you tend to feel bloated, then avoiding fizzy drinks, not chewing gum, eating more slowly, not eating while talking and finding ways to de-stress can all help to avoid swallowing excess air, which can lead to bloating.

Sipping chamomile tea may help to calm you and your digestive system too. Sticking with just a couple of caffeine-containing drinks a day may also help

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5 Tips to Keeping Your Spine Healthy

“Sit up straight!”

For hundreds of years, those three words were the only spine health advice most people ever received. Occasionally, they heard the corollary, “Don’t slouch.”

While those are still words to live by, care of the spine has evolved well beyond good posture and lumbar support car seats.

Remember that your spine is part of your central nervous system and not just a backbone.

Follow these helpful tips for optimum spine health, and keep them in mind throughout the day because your spine is always on duty:

Mind Your Spine When Lifting Heavy Items

Everyone says you can injure your back if you lift heavy items, and you should listen to them. Orthopedic doctors confirm that approximately 85% of the population suffers from spinal pain at some point; the other 15% have probably never tried to lift anything heavy.

The worst thing you can while lifting is twist. Twisting is the most harmful movement for your spine, and twisting your body while lifting makes it twice as dangerous.

If the object is too heavy to lift, avoid pulling it. There is less strain on your back if you push it, and you should use your legs to push rather than your back or upper body.

The best advice is to get someone to help you with overweight items. Is it worth a lifetime of back pain just to get some box out of the way?

Be Careful When Bending and Reaching

When picking up something from the floor, never bend at the waist to reach for it; instead get as close to the object as you can by kneeling down on one knee, and pick it up slowly. Even better, you should bend at the knees and lift with your legs.

If you must reach for an item that is higher than your shoulder, use a stool. If you strain to reach for something on a high shelf, you may injure your neck and shoulders, as well as your back.

Sitting and Standing Properly Is Key

Always stand with one foot slightly in front of the other to take the strain off your lower back. Don’t lean forward for long periods of time, as this will weaken your lower back muscles and likely lead to pain.

Be kind to your spine if you must sit for hours at a time. Keep your head up and your shoulders back, and don’t forget what your Mom told you: sit up straight!

Let Your Spine a Good A Get Night’s Rest

You spend about a third of your life sleeping, so give your spine a rest in bed and avoid sleeping on your back. Whenever you lie on your back, place a pillow under your knees, which will greatly ease the pressure on your spine.

Most people sleep on their sides, a healthy position for your back if you keep a firm pillow between your knees as you drift off to sleep. If you experience any back or neck pain in bed, change positions immediately.

Maintain a Healthy Diet And Exercise Regimen

If you’re overweight, your spine has to work harder, so the closer you are to your ideal weight the less pressure there is on your back. The biggest strain on your lower back is a paunch, so lose the potbelly before it damages your back muscles, ligaments and tendons.

A proper exercise routine will not only strengthen your back, but also help you lose weight. However, before beginning any exercise program be sure to consult with an orthopedic doctor, particularly if you’ve had back problems in the past.

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