tag:blogger.com,1999:blog-62552868646011080532024-03-19T19:32:57.408+11:00Health and FitnessMaintain your body shape more effectivelyNouman Bhattihttp://www.blogger.com/profile/01202266532205106919noreply@blogger.comBlogger846125tag:blogger.com,1999:blog-6255286864601108053.post-60788412556814965642012-11-28T20:07:00.000+11:002012-11-28T20:07:07.737+11:0022 Cheap and Easy Ways to Eat Healthy<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: small;"><span style="line-height: 18px;">Proper nutrition is important every day, but now there’s even more reason to ditch the bag o’chips and go for the greens. Today, November 7, is </span>National Eating Healthy Day<span style="line-height: 18px;">, a holiday sponsored by the American Heart Association. And it just so happens we’ve found 22 ways to celebrate. So forget about the tempting smells from the pizza place down the block or how </span><em style="border: 0px; line-height: 18px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">easy</em><span style="line-height: 18px;"> it is to pick up a bacon, egg, and cheese sandwich on the way to work. These tips make eating healthy not only easier, but often cheaper, too.</span></span></h3>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">At the Grocery Store</span></h3>
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">1. Make a grocery list (and stick to it). </strong>By heading to the store with a clear list of what’s necessary, it’s much easier to avoid last-minute purchases. (<a href="http://www.emeraldinsight.com/journals.htm?articleid=854697&show=abstract" style="background-color: transparent; border: 0px; color: #236cbf; margin: 0px; outline: 0px; padding: 0px; text-decoration: initial; vertical-align: baseline;" target="_blank">Some studies</a> say shoppers may still make impulsive buys… but the list can’t hurt.) Feeling techy? Try one of the many apps that can help with shopping, like GroceryIQ or Shopper.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">2. Don’t go shopping hungry. </strong>Even after you take the time to write a meticulous grocery list, if that stomach is grumbling so loudly the people in the next aisle can hear it, chances are something surprising’s going to jump into the shopping cart. Avoid succumbing to last-minute cravings (like, say, for lardwiches) by eating a healthy snack (or meal) before heading to the store.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">3. Buy more greens. </strong>On that weekly trip to the grocery store, grab some extra green vegetables for health benefits like <a href="http://www.greatist.com/health/news-hidden-health-benefits-of-eating-green-vegetables/" style="background-color: transparent; border: 0px; color: #236cbf; margin: 0px; outline: 0px; padding: 0px; text-decoration: initial; vertical-align: baseline;" target="_blank">a stronger immune system</a><sup style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: top;">[<a class="footnote-link footnote-identifier-link" href="http://greatist.com/health/22-cheap-and-easy-ways-to-eat-healthy-041012/#footnote_0_32875" id="identifier_0_32875" style="background-color: transparent; border: 0px; color: #236cbf; margin: 0px; outline: 0px; padding: 0px; text-decoration: initial; vertical-align: top;" title="Exogenous stimuli maintain intraepithelial lymphocytes via aryl hydrocarbon receptor activation. Li, Y., Innocentin, S., Withers, D.R., et al. Division of Molecular Immunology, MRC National Institute for Medical Research, Mill Hill, London, UK. Cell, 2011 Oct 28;147(3):629-40">1</a>]</sup>. They’re super-healthy (<a href="http://www.greatist.com/health/superfood-kale/" style="background-color: transparent; border: 0px; color: #236cbf; margin: 0px; outline: 0px; padding: 0px; text-decoration: initial; vertical-align: baseline;" target="_blank">kale</a> and <a href="http://www.greatist.com/health/spinach/" style="background-color: transparent; border: 0px; color: #236cbf; margin: 0px; outline: 0px; padding: 0px; text-decoration: initial; vertical-align: baseline;" target="_blank">spinach</a> are bona fide <a href="http://www.greatist.com/superfood/" style="background-color: transparent; border: 0px; color: #236cbf; margin: 0px; outline: 0px; padding: 0px; text-decoration: initial; vertical-align: baseline;" target="_blank" title=" superfoods">superfoods</a>!) and easy to <a href="http://www.greatist.com/health/40-unexpected-ways-to-add-veggies-to-a-meal-031212/" style="background-color: transparent; border: 0px; color: #236cbf; margin: 0px; outline: 0px; padding: 0px; text-decoration: initial; vertical-align: baseline;" target="_blank">fit into any meal</a>!</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">4. Choose fresh or frozen over canned.</strong> For veggies, soups, and beans, <a href="http://www.greatist.com/health/dangerfood-canned-produce/" style="background-color: transparent; border: 0px; color: #236cbf; margin: 0px; outline: 0px; padding: 0px; text-decoration: initial; vertical-align: baseline;" target="_blank">nixing the can</a> cuts out unnecessary sodium. For fruit, it avoids excess sugar. Plus, the fresh stuff <em style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">always</em> tastes better. And, perhaps surprisingly, canned produce can actually end up <a href="http://www.ers.usda.gov/publications/aib790/aib790f.pdf" style="background-color: transparent; border: 0px; color: #236cbf; margin: 0px; outline: 0px; padding: 0px; text-decoration: initial; vertical-align: baseline;" target="_blank">costing more</a> (or at least the same amount) as the fresh stuff!</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">5. If you can’t grow it or raise it (theoretically), don’t eat it.</strong> <a href="http://www.greatist.com/health/msg-bad-for-you/" style="background-color: transparent; border: 0px; color: #236cbf; margin: 0px; outline: 0px; padding: 0px; text-decoration: initial; vertical-align: baseline;" target="_blank">Monosodium glutamate</a> doesn’t grow on trees. Neither does <a href="http://www.mayoclinic.com/health/high-fructose-corn-syrup/AN01588" style="background-color: transparent; border: 0px; color: #236cbf; margin: 0px; outline: 0px; padding: 0px; text-decoration: initial; vertical-align: baseline;" target="_blank">high fructose corn syrup</a> or Yellow No. 5. But at least one of these ingredients is found in many (if not <em style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">most</em>) of the processed foods on grocery store shelves, from chips to fruit juice. And these ingredients have been <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3316754/?tool=pubmed" style="background-color: transparent; border: 0px; color: #236cbf; margin: 0px; outline: 0px; padding: 0px; text-decoration: initial; vertical-align: baseline;" target="_blank">linked to everything</a> from obesity and diabetes to brain and liver damage<sup style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: top;">[<a class="footnote-link footnote-identifier-link" href="http://greatist.com/health/22-cheap-and-easy-ways-to-eat-healthy-041012/#footnote_1_32875" id="identifier_1_32875" style="background-color: transparent; border: 0px; color: #236cbf; margin: 0px; outline: 0px; padding: 0px; text-decoration: initial; vertical-align: top;" title="Nutrigenomics of hepatic steatosis in a feline model: effect of monosodium glutamate, fructose, and Trans-fat feeding. Collison, K.S., Zaidi, M.Z., Saleh, S.M., et al. Cell Biology and Diabetes Research Unit, Department of Biological and Medical Research, King Faisal Specialist Hospital and Research Centre, Saudi Arabia. Genes and Nutrition, 2012 Apr;7(2):265-80. Epub 2011 Dec 6.">2</a>]</sup><sup style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: top;">[<a class="footnote-link footnote-identifier-link" href="http://greatist.com/health/22-cheap-and-easy-ways-to-eat-healthy-041012/#footnote_2_32875" id="identifier_2_32875" style="background-color: transparent; border: 0px; color: #236cbf; margin: 0px; outline: 0px; padding: 0px; text-decoration: initial; vertical-align: top;" title="Opposing effects of fructokinase C and A isoforms on fructose-induced metabolic syndrome in mice. Ishimoto, T., Lanaspa, M.A., Le, M.T., et al. Division of Renal Diseases and Hypertension, University of Colorado Denver, Colorado. Proceedings of the National Academy of Sciences of the USA, 2012 March 13;109(11):4320-5.">3</a>]</sup><sup style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: top;">[<a class="footnote-link footnote-identifier-link" href="http://greatist.com/health/22-cheap-and-easy-ways-to-eat-healthy-041012/#footnote_3_32875" id="identifier_3_32875" style="background-color: transparent; border: 0px; color: #236cbf; margin: 0px; outline: 0px; padding: 0px; text-decoration: initial; vertical-align: top;" title="Role of fructose-containing sugars in the epidemics of obesity and metabolic syndrome. Stanhope, K.L. Department of Molecular Biosciences, School of Veterinary Medicine, University of California, Davis. Annual Review of Medicine, 2012; 63:329-43.">4</a>]</sup>. If whatever’s in that grocery basket couldn’t theoretically come from your own backyard, swap it for something closer to the original. Choose whole potatoes over a box of mashed; pick plain ol’ oats instead of pre-sweetened packets.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">6. Choose whole grains. </strong>When <a href="http://www.mayoclinic.com/health/whole-grains/NU00204" style="background-color: transparent; border: 0px; color: #236cbf; margin: 0px; outline: 0px; padding: 0px; text-decoration: initial; vertical-align: baseline;" target="_blank">grains are processed</a> — like, say, to become white flour used in crackers, cookies, or white bread — two essential parts of the grain (the bran and germ) are removed. The problem is these parts hold the most health benefits and nutrients, including<strong style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"> </strong>vitamin E, major B vitamins, antioxidants, fiber, protein, and healthy fats. Look for the “<a href="http://www.wholegrainscouncil.org/whole-grains-101/identifying-whole-grain-products" style="background-color: transparent; border: 0px; color: #236cbf; margin: 0px; outline: 0px; padding: 0px; text-decoration: initial; vertical-align: baseline;" target="_blank">Whole Grain Stamp</a>” on packaging or just opt for ingredients like whole grain, brown rice, and oats.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">7. Avoid sweetened drinks.</strong> Added sugar is a big no-no. Not only does it pack on calories, but <a href="http://circ.ahajournals.org/content/123/3/249.long" style="background-color: transparent; border: 0px; color: #236cbf; margin: 0px; outline: 0px; padding: 0px; text-decoration: initial; vertical-align: baseline;" target="_blank">eating foods with added sugar</a> has also been linked to cardiovascular disease, <a href="http://jama.ama-assn.org/content/292/8/927.long" style="background-color: transparent; border: 0px; color: #236cbf; margin: 0px; outline: 0px; padding: 0px; text-decoration: initial; vertical-align: baseline;" target="_blank">diabetes, and weight gain</a><sup style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: top;">[<a class="footnote-link footnote-identifier-link" href="http://greatist.com/health/22-cheap-and-easy-ways-to-eat-healthy-041012/#footnote_4_32875" id="identifier_4_32875" style="background-color: transparent; border: 0px; color: #236cbf; margin: 0px; outline: 0px; padding: 0px; text-decoration: initial; vertical-align: top;" title="Consumption of added sugars and indicators of cardiovascular disease risk among US adolescents. Welsh J.A., Sharma A., Cunningham S.A.,et. al., Nutrition and Health Science Program, Children’s Healthcare of Atlanta, Atlanta, GA, Circulation. 2011 Jan 25;123(3):249-57.">5</a>]</sup><sup style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: top;">[<a class="footnote-link footnote-identifier-link" href="http://greatist.com/health/22-cheap-and-easy-ways-to-eat-healthy-041012/#footnote_5_32875" id="identifier_5_32875" style="background-color: transparent; border: 0px; color: #236cbf; margin: 0px; outline: 0px; padding: 0px; text-decoration: initial; vertical-align: top;" title="Sugar-sweetened beverages, weight gain, and incidence of type 2 diabetes in young and middle-aged women. Schulze M.B., Manson J.E., Ludwig D.S., Department of Nutrition, Harvard School of Public Health, Boston, MA, Journal of the American Medical Association 2004 Aug 25;292(8):927-34.">6</a>]</sup>. Replace sweetened beverages (even artificially sweetened <a href="http://www.greatist.com/health/dangerfood-diet-soda/" style="background-color: transparent; border: 0px; color: #236cbf; margin: 0px; outline: 0px; padding: 0px; text-decoration: initial; vertical-align: baseline;" target="_blank">diet drinks</a>) with water, seltzer, and fresh fruit, or 100 percent fruit juices diluted with water.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">8. Eat naturally sweet food (and don’t add extra sugar to it!).</strong> Some of us have a sweet tooth, but instead of indulging in <a href="http://www.greatist.com/health/is-sugar-really-that-bad-for-us-032712/" style="background-color: transparent; border: 0px; color: #236cbf; margin: 0px; outline: 0px; padding: 0px; text-decoration: initial; vertical-align: baseline;" target="_blank">sugar-packed</a> processed foods, <a href="http://www.helpguide.org/life/healthy_eating_diet.htm" style="background-color: transparent; border: 0px; color: #236cbf; margin: 0px; outline: 0px; padding: 0px; text-decoration: initial; vertical-align: baseline;" target="_blank">choose naturally sweet ones</a> to cut down on sugar cravings later. Start in the fruit section and choose naturally sweet vegetables like <a href="http://www.greatist.com/health/superfood-beets/" style="background-color: transparent; border: 0px; color: #236cbf; margin: 0px; outline: 0px; padding: 0px; text-decoration: initial; vertical-align: baseline;" target="_blank">beets</a>, corn, and sweet potatoes (just to name a few!).</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">9. Buy in bulk and divide into portions.</strong> Yes, this strategy is mostly a way to cut down on cost. But<a href="http://www.mnn.com/food/healthy-eating/blogs/buying-from-bulk-bins-saves-money-and-time" style="background-color: transparent; border: 0px; color: #236cbf; margin: 0px; outline: 0px; padding: 0px; text-decoration: initial; vertical-align: baseline;" target="_blank">buying in bulk</a> — anything from vegetables, to meat, to grains — can also cut down on shopping time, so there’s more time left to prepare healthy meals.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">10. Stick to the edges of the grocery store.</strong> The <a href="http://wellness.ucr.edu/Grocery%20Store%20Presentation.pdf" style="background-color: transparent; border: 0px; color: #236cbf; margin: 0px; outline: 0px; padding: 0px; text-decoration: initial; vertical-align: baseline;" target="_blank">outer edges</a> are typically home to fresh produce, meats, dairy, and breads. The inner aisles usually feature highly-processed items packed with extra sugar and artificial ingredients. There are always exceptions, of course, but try sticking to the 80:20 rule (80 percent of the grocery cart from outside the aisles, 20 percent from inside the aisles) for a healthier diet.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">Food Storage and Prep</span></h3>
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">11. Make grocery day “Food Prep Extravaganza.”</strong> To cut down drastically on food prep throughout the week, do it all at once after returning home from the store. Unwrap, clean, and cut up meat to freeze or refrigerate in portions. Wash and prep all produce. Chop and freeze anything that may be used at a later date. Pre-portion snack foods (see below), and yogurt or rolled oats for easy breakfasts throughout the week! (<a href="http://ohsheglows.com/2010/04/08/easy-vegan-overnight-oats/" style="background-color: transparent; border: 0px; color: #236cbf; margin: 0px; outline: 0px; padding: 0px; text-decoration: initial; vertical-align: baseline;" target="_blank">Overnight Oats</a> are a favorite in the Greatist office!)</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">12. Prepare your own food as often as possible.</strong> We’re not talking give up eating out entirely — it’s no fun skipping those special restaurant dinners! But by preparing as many meals as possible on your own, it’s much easier to know (and control) exactly what’s going into your body, without any sneaky ingredients. Going to be at work during the lunch hour? Pack something to eat there. No time to eat before heading out in the AM? Bring something to eat on the way or at the office.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">13. Pre-package <a href="http://www.greatist.com/health/88-unexpected-snacks-under-100-calories/" style="background-color: transparent; border: 0px; color: #236cbf; margin: 0px; outline: 0px; padding: 0px; text-decoration: initial; vertical-align: baseline;" target="_blank" title="snacks">snacks</a>. </strong>When eating out of a family-sized potato chip bag, it’s easy to keep reaching that hand in until all that’s left are the greasy crumbs. Instead of wasting away in a bottomless pit of chips, try pre-portioning snack foods into single-serving plastic baggies or reusable containers.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">14. Grow your own herbs.</strong> Fresh herbs (or freshly dried ones) are a great way to season food without excess salt, butter, or cheese. Growing a personal herb garden isn’t only good for that belly — it’s also an easy way to pretty up any space! All that’s necessary for a DIY herb garden is a few small planters and an <a href="http://www.epicurious.com/articlesguides/seasonalcooking/farmtotable/herbgarden" style="background-color: transparent; border: 0px; color: #236cbf; margin: 0px; outline: 0px; padding: 0px; text-decoration: initial; vertical-align: baseline;" target="_blank">empty windowsill</a> (even the Greatist office has one!).</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">15. Store the healthiest food in the front of the fridge.</strong> When the fridge door opens, make sure you see the <a href="http://www.greatist.com/health/keep-junk-food-out-of-sight/" style="background-color: transparent; border: 0px; color: #236cbf; margin: 0px; outline: 0px; padding: 0px; text-decoration: initial; vertical-align: baseline;" target="_blank">healthiest items first.</a> If the leftover <a href="http://www.greatist.com/chocolate/" style="background-color: transparent; border: 0px; color: #236cbf; margin: 0px; outline: 0px; padding: 0px; text-decoration: initial; vertical-align: baseline;" target="_blank" title="chocolate">chocolate</a> cake is shoved in the back corner, chances are the<a href="http://www.fitsugar.com/Tips-Organizing-Your-Kitchen-Help-Weight-Loss-21365110" style="background-color: transparent; border: 0px; color: #236cbf; margin: 0px; outline: 0px; padding: 0px; text-decoration: initial; vertical-align: baseline;" target="_blank">eye will gravitate</a> towards the shiny apple right up front first. Bonus points for storing healthy options in transparent containers and unhealthy stuff in opaque ones so you see the healthy stuff before the stomach really starts grumbling.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">Cooking and Mealtime</span></h3>
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">16. Sneak veggies into <em style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">everything</em>.</strong> We even have a few ways to <a href="http://www.greatist.com/health/40-unexpected-ways-to-add-veggies-to-a-meal-031212/" style="background-color: transparent; border: 0px; color: #236cbf; margin: 0px; outline: 0px; padding: 0px; text-decoration: initial; vertical-align: baseline;" target="_blank">fit veggies</a> into <em style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">dessert. </em>Yep, we went there.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">17. Forget about counting calories.</strong> Checking every nutrition label before chowing down is annoying (to say the least). Instead focus on meals that include a variety of nutrients, colors, and fresh ingredients. It’s much easier to keep a healthy, balanced diet this way than by counting calories.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">18. Eat a healthy breakfast!</strong> Starting the day off right is key to eating healthy all day long. So what makes the best breakfast? One study found consuming protein for breakfast can help prevent overeating later in the day<sup style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: top;">[<a class="footnote-link footnote-identifier-link" href="http://greatist.com/health/22-cheap-and-easy-ways-to-eat-healthy-041012/#footnote_6_32875" id="identifier_6_32875" style="background-color: transparent; border: 0px; color: #236cbf; margin: 0px; outline: 0px; padding: 0px; text-decoration: initial; vertical-align: top;" title="Neural responses to visual food stimuli after a normal vs. higher protein breakfast in breakfast-skipping teens: a pilot fMRI study. Leidy, H.J., Lepping, R.J., Savage, C.R., et al. Department of Dietetics & Nutrition, University of Kansas Medical Center. Obesity 2011(10):2019-25.">7</a>]</sup>, but another found that eating a <a href="http://www.greatist.com/health/big-breakfast-with-dessert-could-help-keep-off-weight-021512/" style="background-color: transparent; border: 0px; color: #236cbf; margin: 0px; outline: 0px; padding: 0px; text-decoration: initial; vertical-align: baseline;" target="_blank">big breakfast with dessert</a> could help keep off excess pounds<sup style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: top;">[<a class="footnote-link footnote-identifier-link" href="http://greatist.com/health/22-cheap-and-easy-ways-to-eat-healthy-041012/#footnote_7_32875" id="identifier_7_32875" style="background-color: transparent; border: 0px; color: #236cbf; margin: 0px; outline: 0px; padding: 0px; text-decoration: initial; vertical-align: top;" title="Meal timing and composition influence ghrelin levels, appetite. Jakubowicz, D., Froy, O., Wainstein, J., et al. Diabetes Unit, E. Wolfson Medical Center, Tel Aviv University, Holon, Israel. Steroids 2012;77(4):323-331.">8</a>]</sup>. Choose what works best for you.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">19. Opt for smaller portions.</strong> When restaurants pile plates bigger than a human head, it’s easy to overeat. Limit those portions to less gargantuan sizes to easily eat a little healthier. Not sure where to start? Try these <a href="http://www.mealmeasure.com/" style="background-color: transparent; border: 0px; color: #236cbf; margin: 0px; outline: 0px; padding: 0px; text-decoration: initial; vertical-align: baseline;" target="_blank">portion-size plates</a>, or learn how to <a href="http://www.greatist.com/health/this-is-one-serving-thanksgiving-favorites/" style="background-color: transparent; border: 0px; color: #236cbf; margin: 0px; outline: 0px; padding: 0px; text-decoration: initial; vertical-align: baseline;" target="_blank">estimate serving sizes</a> for certain foods. And here’s a great tip for eating out: To avoid eating more than planned, ask the server to wrap up half the dish beforehand and go home with a <a href="http://www.greatist.com/health/89-simple-swaps-that-could-change-your-life/" style="background-color: transparent; border: 0px; color: #236cbf; margin: 0px; outline: 0px; padding: 0px; text-decoration: initial; vertical-align: baseline;" target="_blank">pre-made doggie bag</a>.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">20. Replace dessert with fruit.</strong> (…Or at least <em style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">add </em>fruit to dessert.) While some varieties can be <a href="http://www.greatist.com/health/sugar-wise-how-fruits-stack-up-031412/" style="background-color: transparent; border: 0px; color: #236cbf; margin: 0px; outline: 0px; padding: 0px; text-decoration: initial; vertical-align: baseline;" target="_blank">high in sugar</a>, fruit is a great way to satisfy that sweet tooth without breaking the sugar bank. Plus, it offers health benefits typical desserts can’t, like fiber and<a href="http://www.greatist.com/antioxidants/" style="background-color: transparent; border: 0px; color: #236cbf; margin: 0px; outline: 0px; padding: 0px; text-decoration: initial; vertical-align: baseline;" target="_blank" title=" antioxidants"> antioxidants</a>. And opting for fruit can help avoid that dreaded <a href="http://www.greatist.com/happiness/can-sweets-make-us-happy/" style="background-color: transparent; border: 0px; color: #236cbf; margin: 0px; outline: 0px; padding: 0px; text-decoration: initial; vertical-align: baseline;" target="_blank">sugar crash</a>.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">21. Pace your mealtime. </strong>When we <a href="http://www.greatist.com/health/news-study-shows-how-quickly-we-eat-matters/" style="background-color: transparent; border: 0px; color: #236cbf; margin: 0px; outline: 0px; padding: 0px; text-decoration: initial; vertical-align: baseline;" target="_blank">eat quickly</a>, our bodies don’t always have time to realize we’re full — so it’s <a href="http://jcem.endojournals.org/content/95/1/333.long" style="background-color: transparent; border: 0px; color: #236cbf; margin: 0px; outline: 0px; padding: 0px; text-decoration: initial; vertical-align: baseline;" target="_blank">easy to overeat</a><sup style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: top;">[<a class="footnote-link footnote-identifier-link" href="http://greatist.com/health/22-cheap-and-easy-ways-to-eat-healthy-041012/#footnote_8_32875" id="identifier_8_32875" style="background-color: transparent; border: 0px; color: #236cbf; margin: 0px; outline: 0px; padding: 0px; text-decoration: initial; vertical-align: top;" title="Eating slowly increases the postprandial response of the anorexigenic gut hormones, peptide YY and glucagon-like peptide-1. Kokkinos, A., le Roux, CW., Alexiadou, K., et al. Athens University Medical School, Athens, Greece. The Journal of Clinical Endocrinology and Metabolism 2010 Jan; 95(1):333-7.">9</a>]</sup>. Enjoy what’s on the plate, and stop eating as soon as that stomach gives the first hint of being full. It’s always possible to eat more later.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">22. Consider not buying unhealthy stuff in the first place. </strong>‘Nuff said.</span></div>
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Nouman Bhattihttp://www.blogger.com/profile/01202266532205106919noreply@blogger.com3tag:blogger.com,1999:blog-6255286864601108053.post-4646372879591628292012-11-28T19:35:00.001+11:002012-11-28T19:35:10.108+11:00Learn to Love Morning Workouts<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: xx-small;"><em style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">This post was written by guest contributor Angela Simpson, a Fitness Instructor Specialist, Nutrition & Wellness Specialist, and blogger at <strong style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><a href="http://eat-spin-run-repeat.com/" style="background-color: transparent; border: 0px; color: #236cbf; margin: 0px; outline: 0px; padding: 0px; text-decoration: initial; vertical-align: baseline;" target="_blank">Eat Spin Run Repeat</a></strong>. <em style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"> </em><em style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><em style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">All views and opinions expressed in the piece are hers.</em></em></em><em style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><em style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"></em></em></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><em style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"></em>Throwing back the covers may feel like a Herculean feat when it’s still dark outside. But during my seven years (and counting) of commitment to my morning sweat date, I’ve come to find the effort is well worth it.</span></div>
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<a href="http://www.greatist.com/happiness/learn-to-love-morning-workouts-032412/attachment/angela-simpson_eat-spin-run/" rel="attachment wp-att-31539" style="background-color: transparent; border: 0px; color: #236cbf; margin: 0px; outline: 0px; padding: 0px; text-decoration: initial; vertical-align: baseline;" target="_blank"><span style="font-family: Arial, Helvetica, sans-serif;"><img alt="" class="size-medium wp-image-31539 alignright" height="300" nofollow="" src="http://greatist.wpengine.netdna-cdn.com/wp-content/uploads/2012/03/Angela-Simpson_Eat-Spin-Run-272x300.jpg" style="background-color: transparent; border: 0px; float: right; margin: 0px 0px 18px 18px; max-width: 604px; outline: 0px; padding: 0px; text-align: justify; vertical-align: baseline;" title="Angela Simpson - Eat Spin Run" width="272" /></span></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">My family moved from Canada to the Middle East when I was 13, and due to culture shock, initial unhappiness, and just plain laziness, I gained a <em style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">lot </em>of weight. As a kid I’d been super active, but once we moved, the opportunities for physical activity weren’t as plentiful as they’d been for me back home. At 16, I decided to do something about it. I vowed to lose the weight I’d gained by replacing the junk in my diet with nutritious foods. I started running on a nearby track and played golf about five times each week. My family also purchased an elliptical trainer and a rowing machine, and I made a one-hour non-negotiable cardio date with these machines every morning. <strong style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">That hour before anyone else in my house woke up was my me-time</strong>. And it didn’t take long before I noticed the scale tipping – this time in my favor.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Two years and 70 pounds later, I was back in Canada, running races for my university’s varsity cross-country team and training to become a group fitness instructor. <strong style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Even today, I find time for some physical activity well before the sun comes up</strong> — whether it’s running, strength training, teaching spin classes, or doing yoga. Sure, it’d be nice to lie in bed a little longer on some days, but that would mean postponing my workout until later when other commitments might get in the way.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">And it turns out there are a lot of other early risers out there! Last year, a new member walked into my 6 am spin class and said to me, “I don’t know how you get up this early <em style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">and</em> have enough energy to work out.” Still, she was determined to develop her cardiovascular fitness. Since she didn’t have time to get to the gym after work, she turned up to my Monday morning class almost every week without fail. <strong style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Now she even shows up at the gym before I do to squeeze in some strength training before we hop on the bikes</strong>. How’s that for a positive life change!</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">10 Tips For Becoming a Morning Gym-Goer:</span></h3>
<ol style="background-color: white; border: 0px; line-height: 11px; list-style-image: initial; list-style-position: initial; margin: 0px 0px 22px 25px; outline: 0px; padding: 0px; vertical-align: baseline;">
<li style="background-color: transparent; border: 0px; line-height: 18px; list-style: decimal; margin: 0px 0px 10px; outline: 0px; padding: 0px; text-align: justify; vertical-align: baseline;"><span style="font-family: Arial, Helvetica, sans-serif;"><strong style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Schedule it.</strong> You probably wouldn’t miss an appointment with your doctor, your dentist, or your hairdresser. Just like these appointments, make your morning exercise session something you can’t skip.</span></li>
<li style="background-color: transparent; border: 0px; line-height: 18px; list-style: decimal; margin: 0px 0px 10px; outline: 0px; padding: 0px; text-align: justify; vertical-align: baseline;"><span style="font-family: Arial, Helvetica, sans-serif;"><strong style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Get out your gear the night before.</strong> That way, you won’t arrive at the gym without socks or with your shirt inside-out.</span></li>
<li style="background-color: transparent; border: 0px; line-height: 18px; list-style: decimal; margin: 0px 0px 10px; outline: 0px; padding: 0px; text-align: justify; vertical-align: baseline;"><span style="font-family: Arial, Helvetica, sans-serif;"><strong style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Write it down.</strong> Jot down an exact workout plan before going to bed. When you wake up, you won’t have to think about what machine to do next or how long you’re going to run.</span></li>
<li style="background-color: transparent; border: 0px; line-height: 18px; list-style: decimal; margin: 0px 0px 10px; outline: 0px; padding: 0px; text-align: justify; vertical-align: baseline;"><span style="font-family: Arial, Helvetica, sans-serif;"><strong style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Consider a workout you have to pay for.</strong> I used to work out with a trainer at 5 am, and some days it was <em style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">very</em> tempting to stay in bed. But then I’d think about how much money I’d waste if I missed a session, and a few minutes later I was out the door and on my way. A commitment to personal training sessions or small group fitness workouts like TRX might help make sure you get out of bed.</span></li>
<li style="background-color: transparent; border: 0px; line-height: 18px; list-style: decimal; margin: 0px 0px 10px; outline: 0px; padding: 0px; text-align: justify; vertical-align: baseline;"><span style="font-family: Arial, Helvetica, sans-serif;"><strong style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Find a buddy.</strong> Maybe it’s a friend you already know, or maybe it’s someone you meet on your first early-morning trip to the gym. Make a commitment to each other that you’ll show up and hold each other accountable.</span></li>
<li style="background-color: transparent; border: 0px; line-height: 18px; list-style: decimal; margin: 0px 0px 10px; outline: 0px; padding: 0px; text-align: justify; vertical-align: baseline;"><span style="font-family: Arial, Helvetica, sans-serif;"><strong style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Make it a competition… with a reward, of course!</strong> If you and a gym buddy are both on a quest to make early exercise dates a habit, come up with a little challenge. Maybe you’ll decide the first one to miss a day has to do 20 extra push-ups. If you’re working out solo, treat yourself to new gym gear after a solid month’s worth of commitment.</span></li>
<li style="background-color: transparent; border: 0px; line-height: 18px; list-style: decimal; margin: 0px 0px 10px; outline: 0px; padding: 0px; text-align: justify; vertical-align: baseline;"><span style="font-family: Arial, Helvetica, sans-serif;"><strong style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Do a class.</strong> Many gyms offer one-hour classes that start around 6 am. Since no one wants to be the person that walks out in the middle of the class, I’d be willing to bet you’ll stay through the end.</span></li>
<li style="background-color: transparent; border: 0px; line-height: 18px; list-style: decimal; margin: 0px 0px 10px; outline: 0px; padding: 0px; text-align: justify; vertical-align: baseline;"><span style="font-family: Arial, Helvetica, sans-serif;"><strong style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Take baby steps.</strong> Start by setting back your alarm by five minutes this week. Next week, go for another five. You’ll be getting up an hour earlier before you know it.</span></li>
<li style="background-color: transparent; border: 0px; line-height: 18px; list-style: decimal; margin: 0px 0px 10px; outline: 0px; padding: 0px; text-align: justify; vertical-align: baseline;"><span style="font-family: Arial, Helvetica, sans-serif;"><strong style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Have something tasty to look forward to.</strong> Some experts say the golden window for post-workout nutrition is 30 to 60 minutes after we finish exercising, so make breakfast your next priority. Try a blended smoothie with greens, protein powder, and frozen berries or a parfait with granola, yogurt, and fresh fruit.</span></li>
<li style="background-color: transparent; border: 0px; line-height: 18px; list-style: decimal; margin: 0px 0px 10px; outline: 0px; padding: 0px; text-align: justify; vertical-align: baseline;"><span style="font-family: Arial, Helvetica, sans-serif;"><strong style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Preserve those endorphins!</strong> Make great feelings last by writing them down. The next time you think hitting snooze sounds like a better idea than lacing up, read what you wrote and remind yourself how on-top-of-the-world you felt last time. Then get moving!</span></li>
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Nouman Bhattihttp://www.blogger.com/profile/01202266532205106919noreply@blogger.com1tag:blogger.com,1999:blog-6255286864601108053.post-129141173017899862012-11-28T19:29:00.000+11:002012-11-28T19:29:04.093+11:00Intense Abs<div dir="ltr" style="text-align: left;" trbidi="on">
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Nouman Bhattihttp://www.blogger.com/profile/01202266532205106919noreply@blogger.com0tag:blogger.com,1999:blog-6255286864601108053.post-63355997498295590022012-11-28T19:22:00.000+11:002012-11-28T19:22:04.172+11:00Workout Nurition<div dir="ltr" style="text-align: left;" trbidi="on">
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Nouman Bhattihttp://www.blogger.com/profile/01202266532205106919noreply@blogger.com0tag:blogger.com,1999:blog-6255286864601108053.post-45838434043102182112012-11-28T19:15:00.003+11:002012-11-28T19:15:51.883+11:00FIVE TIPS TO FALL IN LOVE WITH RUNNING<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="background-color: white; font-family: Arial, Helvetica, sans-serif; line-height: 18px; text-align: start;">Yes, it is true. YOU can fall in Love with running too. Yes, you.</span><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; line-height: 18px; text-align: start;"> </span></div>
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<span style="line-height: 18px; text-align: start;">It occurred to me today that my blog, Running For Dummies, has yet to give any advice for new runners. I am always quick to point out my blog name is tongue-in-cheek. This blog is not intended to be an instruction manual for runners. I'm the dummy here, sharing my growth experiences along the way. I have such a passion for running and I wanted to share with you how I got there, so maybe you can fall in love too.</span></div>
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<span style="background-color: white;">Here are my five tips to fall in love with running.</span></div>
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<span style="background-color: white;">1. Step out of your comfort zone. </span></div>
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<span style="background-color: white;">The one thing I always hear from my friends who don't run is, <i>"I can't run, I hate running." </i></span></div>
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<span style="background-color: white;">Lets first talk about why you might hate a certain exercise. I used to hate planks. When I was in boot camp we did a one minute plank at the end of each session. If one person in the group dropped before a minute, the whole group had to do it again! I would <i>stress-out</i> over those planks. I would spend the entire one hour boot camp class thinking about and dreading that one minute at the end. Why did I hate it? Because it was hard! Why was it hard? Because I wasn't good at them. Why wasn't I good at them? Because I hardly ever did them! So I started doing one plank a day, every day, with no time requirements. I would just hold as long as I could. Sometimes back in boot camp I would struggle to hold it for that one minute. After doing a plank every day over a period of a six months, my plank record is 7:30 continuous minutes!. Do I hate planks now? No. Why not? Because I can rock a plank! Is it still hard? Yes, sometimes. But do I love it? Yes! </span></div>
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The moral of the story is that if you want to love to run, you have to do it. You have to fight through the uncomfortable feelings in the beginning. You have to accept the fact that it will be difficult at first. If you decide not to do something because you are not good at it (yet), you are missing out on the opportunity to grow. You don't <i>have</i> to be good at it, you just have to do it consistently. You will get better, it will get easier. I promise.</div>
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<span style="background-color: white;"><span style="text-align: left;">2. Go Slow.</span></span></div>
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<span style="background-color: white;"><br style="text-align: left;" /><span style="text-align: left;">The biggest mistake I made as new runner all those years ago is that I started off too fast. I would head out at a pace that is too fast to sustain and then get frustrated and ready to give up before I reached the end of the block. Start off slow. Go even slower than you think you can. Give your body time to adapt to this new exercise. You can worry about speed later, right now work on endurance.</span></span></div>
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<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; text-align: left;">3. Do Run/Walk Intervals</span><span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; text-align: left;">.</span></div>
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<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; text-align: left;">There is no shame in walking. The ultimate goal may be to run continuously without walk breaks, but in order to get there, you have to </span><span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; text-align: left;">build up to it. Start your run at a slow pace and maintain it as long as you can. When you feel that you need to walk to recover your breath, take a walk break but keep moving forward. As soon as your breath is recovered, pick back up into a jog again. This is where it is important to be honest with yourself. </span><i style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; text-align: left;">Only</i><span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; text-align: left;"> walk when you need a breather and start running again immediately when you catch your breath. Don't stop and walk if your breathing is fine, just because it may be a place on your route where you </span><i style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; text-align: left;">usually</i><span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; text-align: left;"> stop and walk. Don't walk a moment longer than you need to, because this is where the magic happens. You will find that over time that your running intervals will get longer and your walk breaks will get shorter. Before you know it, you won't need to take walk breaks at all.</span></div>
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<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; text-align: left;">4. Avoid Treadmills (at first).</span></div>
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<span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; text-align: left;">I am not denying that treadmills have their place</span><span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; text-align: left;"> in training. My treadmill runs were instrumental in my speed work training. Treadmills can be beneficial in so many ways. They allow you to have strict control over your pace and time, they provide shelter from the weather and a safe environment to run. However, right now we are trying to fall in love with running. I don't think anyone ever fell in love with running on the </span><strike style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; text-align: left;">dreadmill </strike><span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; text-align: left;">treadmill. When someone tells me that they hate running, but they only tried to run on the treadmill at the gym, I say D'uh! Almost everyone hates the treadmill. I </span><i style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; text-align: left;">love to run with a passion</i><span style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; text-align: left;">, but even I dread the treadmill. It can be boring and monotonous and that clock staring you in the face can play major tricks on your mind. Running is a mental game as much (or more than) a physical one. I suggest starting your love affair by running in the fresh open air.</span></div>
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<span style="background-color: white; text-align: left;">5. Buy Good Shoes.</span></div>
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<span style="text-align: left;">When I first started running and some of my toenails fell off, someone finally enlightened me that I should be buying my running shoes at least a half size bigger than my street shoes. Go to a running store, have them fit you for a pair of good quality running shoes. Have your gait analyzed. Specialty running stores usually perform this service for free. If you are running in poor quality shoes that are too small and not the proper fit, you are needlessly making it harder on yourself. The great thing about running is that it is free. You don't need a gym membership or expensive equipment, you just need to invest in a good pair of shoes.</span></div>
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<span style="font-size: x-small;">source: http://www.runningfordummies.net</span></div>
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Nouman Bhattihttp://www.blogger.com/profile/01202266532205106919noreply@blogger.com3tag:blogger.com,1999:blog-6255286864601108053.post-53118786125105429232012-11-14T19:11:00.002+11:002012-11-14T19:11:52.535+11:00Why Should You Do Interval Workouts?<div dir="ltr" style="text-align: left;" trbidi="on">
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<figure style="margin: 0px; padding: 0px;"><img alt="Woman running" id="galleryImage" src="http://web-images.chacha.com/images/Gallery/5033/why-should-you-do-interval-workouts-1180825002-nov-5-2012-1-600x400.jpg" style="border-bottom-left-radius: 3px; border-bottom-right-radius: 3px; border-top-left-radius: 3px; border-top-right-radius: 3px; margin: 0px; max-width: 629px; padding: 0px; z-index: 0;" width="500" /><figcaption style="margin: 0px; padding: 0px;"><cite style="border-bottom-left-radius: 3px; border-bottom-right-radius: 0px; border-top-left-radius: 0px; border-top-right-radius: 0px; color: #676767; display: block; float: right; font-size: 11px; font-style: normal; line-height: 14px; margin: 0px 0px 10px; padding: 1px 6px 4px; position: absolute; right: 0px; top: 0px; vertical-align: top;">Copyright: <a href="http://www.shutterstock.com/" rel="nofollow" style="border: 0px; color: #1e598e; margin: 0px; outline: 0px; padding: 0px; text-decoration: initial;" target="_blank">Shutterstock</a></cite></figcaption></figure></div>
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What are Interval Workouts?</h2>
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Interval workouts, also known as high-intensity interval training (HIIT), consist of alternating intense bursts of activity with less intense aerobic activity. You do this off and on throughout an entire workout.</div>
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For instance, you alternate between sprints and easy jogs, counting 1 minute for sprints and 2 minutes for jogs, or you can just sprint for as long as you can and jog when you need to. </div>
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Nouman Bhattihttp://www.blogger.com/profile/01202266532205106919noreply@blogger.com0tag:blogger.com,1999:blog-6255286864601108053.post-6473898656232304232012-11-14T05:32:00.000+11:002012-11-14T05:32:08.266+11:00How to stay forever young<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: Arial, Helvetica, sans-serif;">Research shows that certain foods can lessen the degree to which the effects of ageing show. Stem the years with a well-balanced diet and an active lifestyle. Here’s how.</span></div>
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<strong style="border: 0px; font-size: 12px; font-weight: bolder !important; font: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Eat more tomatoes</strong></div>
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<span style="font-size: 12px;">Tomatoes are a rich source of lycopene – a powerful antioxidant that protects against coronary hear disease and cancer – especially cancer of the lung, stomach, mouth or colon.</span></div>
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<strong style="border: 0px; font-size: 12px; font-weight: bolder !important; font: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Add garlic and ginger to your cooking</strong></div>
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<span style="font-size: 12px;">Garlic has antioxidants, antiseptic, antibacterial and antiviral properties and can reduce high blood pressure, lower HDL (bad fats) cholesterol and triglycerides, reduce blood stickiness and dilate blood vessels. It is also helpful in treating intestinal, respiratory and skin infections. It is believed that eating a clove of garlic a day helps to protect the body against cancer and heart disease.</span></div>
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<strong style="border: 0px; font-size: 12px; font-weight: bolder !important; font: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Replace two meat dishes per week with soybean alternatives</strong></div>
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<span style="font-size: 12px;">Complete protein and low in fat, soybeans (i.e tofu, edamame beans and legumes) contain isoflavones that help to prevent ageing due to hormone imbalances. Soy may protect against breast and prostate cancers, Alzheimer’s, osteoporosis and heart disease. Soy helps to maintain oestrogen levels in menopausal women too.</span></div>
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<strong style="border: 0px; font-size: 12px; font-weight: bolder !important; font: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Detox with berries</strong></div>
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<span style="font-size: 12px;">All black and blue berries such as blackberries, blueberries, blackcurrant and black grapes contain phytochemicals, powerful antioxidants.</span></div>
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<strong style="border: 0px; font-size: 12px; font-weight: bolder !important; font: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Snack on nuts and seeds instead of high sugar foods</strong></div>
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<span style="font-size: 12px;">Nuts and seeds are rich in vitamin E, potassium, magnesium, iron, zinc, copper, selenium and essential fatty acids like omega-3 fatty acids (food for your skin!). Eat a handful, about 30 g daily. Note the nutritional details of nuts and seeds as some have a higher fat content than others.</span></div>
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<strong style="border: 0px; font-size: 12px; font-weight: bolder !important; font: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Complete breakfast with a low fat yoghurt drink</strong></div>
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<span style="font-size: 12px;">Yogurt (and yoghurt drinks like laban) help to boost immunity and improve digestion and the absorption of nutrients from the gut.</span></div>
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<strong style="border: 0px; font-size: 12px; font-weight: bolder !important; font: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Sweeten food with honey</strong></div>
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<span style="font-size: 12px;">The research carried out in 2007 on rats at the University of Waikato in Hamilton, New Zealand revealed that honey could be used to combat the effects of ageing, including memory decline and anxiety. Researcher Nicola Starkey says: “Diets sweetened with honey may be beneficial in decreasing anxiety and improving memory during ageing.” Honey contains natural sugar so will help to satisfy your sweet cravings too.</span></div>
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<strong style="border: 0px; font-size: 12px; font-weight: bolder !important; font: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Get out more</strong></div>
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<span style="font-size: 12px;">Alright, it’s not a food, but sunshine is good for you. Elderly people are at risk of developing heart disease and diabetes due to a vitamin D deficiency as a result of natural aging process. They can reduce their risk by spending more time in the sunshine to boost vitamin D in the skin, as revealed by the study done by Dr Oscar Franco at Warwick Medical School and published in Diabetes Care Journal 2009.</span></div>
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Nouman Bhattihttp://www.blogger.com/profile/01202266532205106919noreply@blogger.com0tag:blogger.com,1999:blog-6255286864601108053.post-34663903120934840362012-11-13T23:44:00.000+11:002012-11-13T23:45:10.312+11:005 Best positions to get pregnant fast<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="border: 0px; font-style: italic; margin: 0px; padding: 0px;"><span style="font-family: Arial, Helvetica, sans-serif;">Getting pregnant maybe the easiest of all things, however, some couples do find it hard to conceive for several reasons, including weak or insufficient sperm count.</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">In some cases, as when nature needs a boost, a little push from you and your partner can go a long way in getting pregnant. When it comes to the best position to get pregnant, the general rule is that the male sperm must be deposited as near to the female cervix as possible.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">This has something to do with the life spans of the female egg and the male sperm. Once an egg is released from the ovary - a stage also known as ovulation - it begins its path down the fallopian tube to the uterus. A released egg typically survives for only 24 hours, while a sperm can last anywhere from three to five days in the female body. As such, the egg has to be as close to the egg as possible so they can meet and join before the egg dies.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">While not a lot of people will agree that the sexual positions have anything to do with getting pregnant, the logical inference is that it makes sense to assume the position that can help the sperm meet the egg in the shortest possible time.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">This is especially true when for couples who have problems or difficulty conceiving. Having said this, the first "best position to get pregnant" tip is to avoid positions that least expose the cervix to the male sperm, and that generally defy gravity such as sex while standing up, sitting down, or with the woman on top. When trying to conceive, it is best to limit the amount of sperm that flows back out of the vagina.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">The woman's hips should also be positioned in such a way that the sperm released is kept inside, giving it enough time to swim up to the female cervix.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Consider the following positions instead:</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">1. <span style="border: 0px; font-style: italic; font-weight: bold; margin: 0px; padding: 0px;">The missionary position. </span>Or man-on-top is said to be the position that's best for getting pregnant. This is because this particular position allows for the deepest possible penetration, making it possible for the sperm to get deposited closest to the cervix.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">2. <span style="border: 0px; font-style: italic; font-weight: bold; margin: 0px; padding: 0px;">Raise the hips. </span>Elevating the hips, which can be done by placing a pillow behind her, can also be helpful because this exposes the female cervix to as much semen as the male can release.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">3. <span style="border: 0px; font-style: italic; font-weight: bold; margin: 0px; padding: 0px;">Doggy-style. </span>The rear-entry position where the man enters the woman from behind is also a recommended position. In this position, sperm is also deposited closest to the cervix, thereby helping increase the chances of conception.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">4. <span style="border: 0px; font-style: italic; font-weight: bold; margin: 0px; padding: 0px;">Side-by-side. </span>You can also try having intercourse while lying side by side. This position likewise causes the most exposure of the cervix to the male sperm.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">5. <span style="border: 0px; font-style: italic; font-weight: bold; margin: 0px; padding: 0px;">Orgasms. </span>Finally, while this has nothing to do with sexual positions, there are also researches that suggest the importance of the female orgasm in conceiving. According to studies, female orgasm leads to contractions that could push sperm up into the cervix. The lesson: have fun while trying to conceive. </span></div>
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Nouman Bhattihttp://www.blogger.com/profile/01202266532205106919noreply@blogger.com0tag:blogger.com,1999:blog-6255286864601108053.post-30381610822064409412012-11-13T23:30:00.005+11:002012-11-13T23:30:54.063+11:00How to get legs like Joanna Lumley<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: Arial, Helvetica, sans-serif;">She still looks absolutely fabulous at 66, though her svelte legs owe nothing to the gym, but to walking everywhere.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">‘I don’t exercise, but I rush up and down stairs and run around rather than ambling,’ she says. </span></div>
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Joanna Lumley, 66, eats a vegetarian diet, never has a mid-day meal and rarely eats breakfast</div>
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<span style="font-family: Arial, Helvetica, sans-serif;">She also credits her youthful appearance to vitamin supplements, flaxseed oil and a vegetarian diet on which she never has a mid-day meal and rarely eats breakfast. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">‘I find it helps not to wake my stomach up because if I had a good, big breakfast, I’d then be ready for a three-course lunch, then a cocktail and an enormous dinner,’ Lumley has said.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>TRY THIS:</b> Single leg circles for lean thighs. Lie on your back on a mat with your arms by your sides (palms down). </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Raise your left leg into the air, pointing your foot towards the ceiling. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Rotate your leg out to the side (keeping it straight and toes pointed), then trace a circle on the ceiling. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Move your whole leg leading with the foot, but keep your hips still. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Don’t let the left hip come off the floor. Trace a clockwise circle five times on the ceiling, then five times anti-clockwise.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Return to start position and repeat with right leg.</span></div>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: 10px;"><br /><br />Read more: <a href="http://www.dailymail.co.uk/health/article-2232011/Joanna-Lumleys-legs-Secrets-A-list-body.html#ixzz2C6aDXWd7" style="color: #003399; cursor: pointer; margin: 0px; min-height: 1px; padding: 0px; text-decoration: initial;">http://www.dailymail.co.uk/health/article-2232011/Joanna-Lumleys-legs-Secrets-A-list-body.html#ixzz2C6aDXWd7</a> </span></div>
Nouman Bhattihttp://www.blogger.com/profile/01202266532205106919noreply@blogger.com0tag:blogger.com,1999:blog-6255286864601108053.post-42325750109816942512012-09-20T21:04:00.003+10:002012-09-20T21:04:36.830+10:00Hazards of Diet Pills<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: Arial, Helvetica, sans-serif;">Like most women, Michelle Rumsey thought that dropping a dress size would give her confidence a much-needed boost. At 5ft 5in tall and weighing 9st 6lb, she was hardly overweight, but hated the extra fat she had put on around her middle.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">In search of a quick-fix one evening, she came across an internet forum on slimming pills where dieters talked about using a drug called Ephedrine to speed up their metabolism and help them lose weight.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Michelle, now 46, placed an order for the drug online — a decision that was to have tragic consequences. She developed a four-year dependence on the pills, causing a heart condition that has left her with a life expectancy of just ten years.</span></div>
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Devastated: Michelle Rumsay is only expected to live for another 10 years after she took an over-the-counter cold and flu remedy consistently to help her control her weight</div>
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<span style="font-family: Arial, Helvetica, sans-serif;">‘I’m angry and depressed that I have effectively been handed a death sentence,’ she says. ‘It never occurred to me that these pills could be so dangerous.’</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Shockingly, Ephedrine is legal in the UK and available without prescription. Marketed as a cold and flu remedy, internet chatrooms are awash with women waxing lyrical about its weight-loss properties.</span></div>
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It is one of several ‘diet’ drugs being used by increasing numbers of women desperate for a short-cut to weight loss.</div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Most are deemed too unsafe for doctors to prescribe in Britain, but are available online from overseas pharmacies.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Dr Ian Campbell, former chair of the National Obesity Forum and honorary clinical director of the charity Weight Concern, warns: ‘The great hopes we had for medication in the past decade have been dashed. My advice is not to use these slimming aids. I wish we had an effective and safe weight-loss medication, but at the moment there is only one — Orlistat. </span></div>
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‘The alternatives are of little use or high-risk.’</div>
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So what is driving otherwise sensible women to take such desperate measures to control their weight?</div>
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<span style="font-size: 1.6em;">'The pills made me feel sick and I could feel my heart beating erratically. It was frightening, but my appetite disappeared'</span></div>
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Until she reached her late 30s, Michelle, from Saxmundham, Suffolk, was the epitome of good health. At 8st 7lb and a size ten, she ran a horse yard and enjoyed running, cycling and climbing.</div>
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In November 2005, she met Michael Harrowven, a steel constructor, then 28. Michelle relaxed into her new romance, letting her healthy eating habits slip and swapping salads for Michael’s favourite fast foods. By the following May, she’d put on 13lb.</div>
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Michelle says: ‘Michael said I looked beautiful but I was 39 and 11 years his senior. I wanted to look like his girlfriend, not his mother.’</div>
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She researched slimming pills online, and on one forum, users recommended Ephedrine. </div>
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A naturally occurring substance with amphetamine-like properties, it is not prescribed as a slimming aid, but is available as an over-the-counter cold remedy. </div>
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It can increase blood pressure, however, leading to heart disease, anxiety and insomnia. Its dangers have not gone unnoticed by the medical profession. </div>
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‘There is a move to make it prescription-only,’ says Dr Campbell. </div>
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Michelle didn’t realise Ephedrine was available in Britain, so she ordered 50 tablets for £12 from a manufacturer in Canada, which was marketing it as a nasal decongestant. </div>
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She bought two packets of 50 tablets every month and admits she should have known better.</div>
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‘I actually thought it was illegal, but didn’t see how it could be dangerous. Michael was against the idea, but I was determined to lose weight,’ she says.</div>
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She started taking two tablets a day, cut down on what she was eating, and was delighted when she lost 7lb in three weeks. By August 2006, she weighed 8st and was a size eight. </div>
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‘I skipped breakfast and dinner and had a baked potato with a small amount of cheese mid-afternoon,’ she says. </div>
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‘Michael said I was too skinny, but I liked the way I looked.The pills kept my appetite down and I was convinced that if I stopped taking them, the weight would pile back on.’</div>
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<img alt="Word of warning: Lilla Allahiary developed sleep problems and suffered palpitations when she took the slimming pill Reductil" class="blkBorder" height="547" src="http://i.dailymail.co.uk/i/pix/2012/09/19/article-2205700-1515A33B000005DC-10_310x547.jpg" style="border: 1px solid black; margin: 0px; padding: 0px;" width="310" /></div>
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<span style="font-size: xx-small;">Word of warning: Lilla Allahiary developed sleep problems and suffered palpitations when she took the slimming pill Reductil</span></div>
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In February 2008 she and Michael broke up, but her addiction to the pills continued. Two years later, she started suffering side-effects after she’d taken her pill one morning.</div>
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‘I felt light-headed. The room was blurred and my heart was racing. After ten minutes, my heart rate went back to normal, but I was terrified. I was sure the pills were to blame and threw them in the bin.’ </div>
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Despite her decision to stop taking the tablets, Michelle didn’t put on any weight. ‘I’d been spending £12 a month for nothing,’ she says.</div>
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In September 2010, Michelle met Mark Malster, 39, a mechanic, and they started seeing each other. They were out on a bike ride together that month when she suddenly developed chest pains. </div>
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She says: ‘Over the next few weeks, I became more out of breath, and within a month I found it hard to walk up half a flight of stairs without gasping for air.’</div>
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In January 2011, Michelle’s GP referred her to the specialist heart and lung hospital, Papworth, in Cambridgeshire. She had scans and tests, and in September 2011 was diagnosed with pulmonary hypertension — high blood pressure in the arteries of the lungs which causes heart failure. </div>
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Ephedrine had constricted the vessels in Michelle’s lungs, and the doctor said her heart was under so much pressure it wouldn’t be able to cope for much longer. </div>
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It is illegal for shopkeepers and chemists to sell it in large quantities because it is dangerous if taken for long periods of time or in large volumes. But the drug is sold over-the-counter because it is intended for short-term use as a nasal decongestant. </div>
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Michelle was prescribed a cocktail of seven drugs to keep her blood vessels open, her blood thin and the muscles in her lungs working. </div>
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When they fail — and doctors can’t predict when — she will have to have a tube inserted into her heart to infuse drugs to keep it pumping. Her life expectancy is now just ten years. </div>
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‘I couldn’t stop crying when the doctor told me what was wrong,’ she says. ‘I thought about all the experiences I’ll miss and the horrible death I’ll have, bed-ridden and breathless. Mark is supportive, but we are both devastated.’</div>
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Michelle no longer works at the horse yard, and even a simple walk leaves her exhausted. </div>
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‘I’m so angry with myself,’ she says. ‘Nobody forced me to take them.’</div>
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<span style="font-size: 1.8em;">WHO KNEW?</span></div>
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<span style="font-size: 1.6em;">One-third of Britons are classified as overweight and the nation spends £11billion a year trying to get slim</span></div>
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Until recently, doctors were all too eager to dole out slimming pills. </div>
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When she was just 11, Helen Hancock, now 45, was prescribed Tenuate Dospan — the trade name for diethylpropion, an amphetamine-derivative which suppresses appetite, but also causes anxiety and increases heart rate.</div>
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In 1978, Helen’s GP in Loughton, Essex, promised her and her mother Ruth that the drug would help her lose weight. She was size 14 and weighed 11st. </div>
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‘I felt self-conscious compared to my skinny classmates,’ says Helen, now a mother-of-three from Steeple Bumpstead, Essex. ‘The pills seemed like a quick solution.’</div>
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Helen’s 15-year-old sister Louise Plant was put on Tenuate Dospan at the same time — despite weighing just 8st 13lb. ‘I was desperate to lose weight, and pushed Mum into letting me take them,’ says Louise, now 49, a mother-of-two and school administrator from Haverhill, Suffolk. </div>
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‘They made me feel sick and I could feel my heart beating erratically. It was frightening, but my appetite disappeared and within a year I’d gone down to 7st 7lb.’</div>
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Where to turn? Helen's GP promised her that Tenuate Dospan would help her lose weight. But she suffered side-effects straight away and her weight rose from 9st to 11st within months of stopping (posed by models)</div>
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Helen felt the effects immediately. ‘I was permanently on edge. I couldn’t sit still,’ she remembers. Within a year she weighed 9st and was a size ten. She was 18 before she managed to wean herself off Tenuate Dospan, and within months she went from 9st back to 11st.</div>
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Helen fad-dieted throughout her 20s and 30s, but the weight continued to creep on. </div>
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Louise, who had stopped taking the pills when she was 20, discovered six years later when she was pregnant with her first child that they had caused an irregular heartbeat. </div>
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Louise, who is 5ft 3in and weighs 16st, says: ‘I didn’t need to take medication for it but I was furious with our GP for giving such a dangerous pill to a 15-year-old girl.’</div>
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By March 2008, Helen, by then aged 41, was 20st. She is 5ft 4in.</div>
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Her GP offered her a solution — a new slimming pill called Acomplia, which is the trade name for rimonabant. It blocks receptors in the brain to stop it sensing hunger. </div>
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On its UK launch in 2006, it was prescribed to one in every ten obese patients. However, two years later it was banned because of side-effects which can include suicidal thoughts. </div>
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‘It made me feel awful,’ says Helen. ‘I had headaches and heard a constant whooshing noise.’</div>
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That October, after seven months on the pills, she stopped taking them and quickly put back on the 2st she had lost. Later that month, rimonabant was banned. </div>
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Two years ago, Helen finally learnt how to lose weight through diet and regular exercise.</div>
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<span style="font-size: xx-small;">Think twice!The side-effects are always worth reading and bearing in mind</span></div>
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Yet despite her healthier lifestyle, she was diagnosed with dangerously high blood pressure in May. She was told she was at risk of a heart attack, and will have to take medication for the rest of her life. </div>
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‘I’m very angry,’ she says. ‘Those pills could have killed me. It is shocking to think that there are women still taking these pills.’</div>
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Another slimming pill recently banned in Britain is sibutramine, which alters the serotonin levels in the brain to reduce appetite. ‘It was shown to cause heart disease,’ says Dr Campbell. ‘It also causes restlessness, anxiety, depression and insomnia.’</div>
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Lilla Allahiary, 27, from Hove, Sussex, suffered many such symptoms when she was prescribed Reductil — the trade name for sibutramine — in January 2002, at the age of 16. </div>
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At 5ft 6in, she was 12st and a size 14. ‘I’d dieted unsuccessfully for three years,’ she says. ‘I didn’t think pills prescribed by my doctor could be dangerous.’</div>
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Within four months, she’d lost three stone — but she also developed sleeping problems.</div>
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‘I’d be awake until 5am with heart palpitations, sweaty palms and stomach cramps. I couldn’t concentrate, so my college work and social life suffered. I’d reached my target weight of 9st that April, so I stopped taking Reductil,’ says Lilla, a social media strategist.</div>
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Six months later, though, she’d put on two stone. Wanting another quick fix, she searched for slimming pills online and came across Xenical — the trade name for Orlistat. </div>
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The only slimming pill in the UK now available on prescription, it stops the body’s absorption of fat.In April 2009, it became available in a lower dose, over-the-counter pill called Alli.</div>
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‘It works to a degree,’ says Dr Campbell. ‘Its side-effects, though unpleasant, are not dangerous.’</div>
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Lilla ordered it online. ‘It seemed easier than going to my GP,’ she says. ‘I wasn’t asked any questions about my weight.’ </div>
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Ultimately, it failed to keep Lilla’s weight down. By the age of 22, she was a size 18 and weighed 16st. </div>
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She went back to her GP who prescribed her Reductil again, but at a lower dose. </div>
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‘He gave me a two-month supply, but after a month the palpitations and shakes started,’ says Lilla. ‘I knew I had to stop taking them.’ </div>
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She has since lost three stone by eating sensibly. She now weighs 12st 11lb, and is a size 14.</div>
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‘I’m annoyed with myself for thinking slimming pills were a healthy solution,’ she says. </div>
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Hopefully other women will heed her advice before they, too, put their health — and lives — at risk.</div>
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Nouman Bhattihttp://www.blogger.com/profile/01202266532205106919noreply@blogger.com2tag:blogger.com,1999:blog-6255286864601108053.post-80590479649970341242012-09-12T18:11:00.004+10:002012-09-12T18:11:35.621+10:009 Pretty Simple Pimple Home Remedies<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-size: x-small;">source:crunchybetty.com</span></div>
Nouman Bhattihttp://www.blogger.com/profile/01202266532205106919noreply@blogger.com0tag:blogger.com,1999:blog-6255286864601108053.post-9379906087935961822012-09-06T20:24:00.002+10:002012-09-06T20:24:15.955+10:00Benefits of Oranges<div dir="ltr" style="text-align: left;" trbidi="on">
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Nouman Bhattihttp://www.blogger.com/profile/01202266532205106919noreply@blogger.com0tag:blogger.com,1999:blog-6255286864601108053.post-50772082706275035742012-08-27T21:47:00.002+10:002012-08-27T21:48:27.763+10:00Six Fruits for a glowing skin<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: Arial, Helvetica, sans-serif;">That fruits are the best medicine is a wellknown fact. We also know that a cup of fruit juice a day is sure to guarantee a clear complexion.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">How about a massage with a fruit pulp or a fruit facial? Fruit facials have been there for at least a decade now. But with people getting more wary of effect of chemicals on the skin, a majority of them are now resorting to using something from their own kitchen. What better way to pamper your skin than with pure stuff which is free of toxins and not harmful to your skin? Besides the fact that they hydrate and rejuvenate your skin, the very smell of a fruit on your face is quite de-stressing.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"> Unlike the chemical beauty treatments, fruits are cost-effective, natural and also bring a visible difference. Here are a few fruits and their properties, choose what suits you best!</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Banana</b>: This is one fruit that's abundantly available in India all through the year. We know it's a good source of iron, magnesium and potassium and helps reduce menstrual cramps. The effect of banana on skin too is not something that can be ignored. Bananas are rich in vitamin A, B and E and hence works as an anti-aging agent. A fresh mashed banana facial can do wonders for your skin.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Lemon</b>: Lemon juice is an important ingredient in most Indian recipes. This is also a fruit of all seasons and almost always finds place on your kitchen shelf or refrigerator. With its vitamin C content, its juice will keep your skin beautiful. A glass of warm water with a tsp of honey and a dash of lemon juice on an empty stomach every morning is a great skin cleanser. With its astringent properties, it can be used to lighten the skin tone and also diminish acne scars. Rub the inside of a lemon peel on your elbow remove dark spots. Mix lemon and honey and use it as a natural bleach on your skin.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Apple</b>: An apple a day keeps the doctor away is clichéd, but its health benefits are undisputable. Apple's antioxidant property prevents cell and tissue damage. Studies by nutritionists have shown that apples contain abundant amounts of elastin and collagen that help keep the skin young. Applying a mixture of mashed apple, honey, rose water and oatmeal can act as a great exfoliating mask on your skin.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Orange</b>: Rich in vitamin C that improves skin texture. Like apple, orange too contains collagen that slows skin aging process. Rub the insides of orange on your skin to tighten the skin. Oranges can be dried and powdered and used as a natural scrub. Like lemon, oranges too help clear skin blemishes.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Papaya</b>: The benefits of this fruit on skin have perhaps been talked about since the time of our ancestors. Papaya is rich in antioxidants and contain a special enzyme called papain that can kill dead cells and cure skin impurities. A glass of papaya milk or just applying the flesh of papaya on your skin can do wonders to your skin.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Mango</b>: Rightly called the king of fruits for not just its taste but also for health benefits. The soft pulpy fruit has an amazing effect on skin too. Rich in vitamin-A and rich antioxidants, it fights against skin aging, regenerates skin cells and restores the elasticity of skin. <br /><br /><span style="font-size: x-small;">source:msn</span></span></div>
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Nouman Bhattihttp://www.blogger.com/profile/01202266532205106919noreply@blogger.com1tag:blogger.com,1999:blog-6255286864601108053.post-50377570892277294322012-08-13T04:18:00.001+10:002012-08-13T04:18:12.235+10:00Uric Acid | Things to know about Uric Acid<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://lexasyifa.com/uric-acid-things-to-know-about-uric-acid/" style="text-decoration: none;"><strong><em>Uric Acid</em></strong></a> is a familiar disease of arthritis <span class="IL_AD" id="IL_AD8" style="background-attachment: scroll !important; background-color: transparent !important; background-image: none !important; background-position: 0% 50%; border-bottom-color: rgb(0, 127, 255) !important; border-bottom-style: solid !important; border-bottom-width: 1px !important; cursor: pointer !important; display: inline !important; float: none !important; padding: 0px 0px 1px !important; position: static;">in men</span>, but now many women who also suffer from <strong>Gout</strong>. You need to know some things about <strong>Gout</strong> that you can take precautions and appropriate treatment.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong><em>Uric Acid</em></strong> is most prevalent in men, but now has a lot of post-menopausal women who also had <strong>Gout</strong>. This is thought to be caused by a shift in estrogen levels after menopause can trigger <strong>Gout</strong>.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong><em>Uric Acid</em></strong> is a form of arthritis due to high levels of <strong><em>Uric Acid</em></strong> in the blood can no longer be controlled by renal function. <strong><em>Uric Acid</em></strong>is then crystallized and stored in the body, especially legs are the colder parts of the body and most distant from<u> </u><span class="IL_AD" id="IL_AD11" style="background-attachment: scroll !important; background-color: transparent !important; background-image: none !important; background-position: 0% 50%; border-bottom-color: rgb(0, 127, 255) !important; border-bottom-style: solid !important; border-bottom-width: 1px !important; cursor: pointer !important; display: inline !important; float: none !important; padding: 0px 0px 1px !important; position: static;">the center</span> of the body.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">When <strong><em>Uric Acid</em></strong> builds up in the joints, your <span class="IL_AD" id="IL_AD5" style="background-attachment: scroll !important; background-color: transparent !important; background-image: none !important; background-position: 0% 50%; background-repeat: repeat repeat !important; border-bottom-color: rgb(0, 127, 255) !important; border-bottom-style: solid !important; border-bottom-width: 1px !important; cursor: pointer !important; display: inline !important; float: none !important; padding: 0px 0px 1px !important; position: static;">white blood cells</span> will attack and release <em><span style="text-decoration: underline;">chemicals</span></em> that cause heat, redness, swelling and pain. This type of acute <strong>Gout</strong> attack usually lasts about 10 days even longer which can lead to permanent damage.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">The following are things to know about <strong><em>Uric Acid</em></strong>, as reported by the <a href="http://prevention.com/" style="text-decoration: none;" target="_blank"><em>prevention</em></a>, namely:</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>1. Beware of <span class="IL_AD" id="IL_AD1" style="background-attachment: scroll !important; background-color: transparent !important; background-image: none !important; background-position: 0% 50%; background-repeat: repeat repeat !important; border-bottom-color: rgb(0, 127, 255) !important; border-bottom-style: solid !important; border-bottom-width: 1px !important; cursor: pointer !important; display: inline !important; float: none !important; padding: 0px 0px 1px !important; position: static;">joint pain</span></b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">When you feel the pain, swelling, heat and redness in the joints, you may experience <span class="IL_AD" id="IL_AD12" style="background-attachment: scroll !important; background-color: transparent !important; background-image: none !important; background-position: 0% 50%; background-repeat: repeat repeat !important; border-bottom-color: rgb(0, 127, 255) !important; border-bottom-style: solid !important; border-bottom-width: 1px !important; cursor: pointer !important; display: inline !important; float: none !important; padding: 0px 0px 1px !important; position: static;">symptoms</span> of <strong>Gout</strong>. <strong><em>Uric Acid</em></strong> is <span class="IL_AD" id="IL_AD7" style="background-attachment: scroll !important; background-color: transparent !important; background-image: none !important; background-position: 0% 50%; background-repeat: repeat repeat !important; border-bottom-color: rgb(0, 127, 255) !important; border-bottom-style: solid !important; border-bottom-width: 1px !important; cursor: pointer !important; display: inline !important; float: none !important; padding: 0px 0px 1px !important; position: static;">common in</span> the big toe and can also affect other joints such as ankle or <span class="IL_AD" id="IL_AD6" style="background-attachment: scroll !important; background-color: transparent !important; background-image: none !important; background-position: 0% 50%; background-repeat: repeat repeat !important; border-bottom-color: rgb(0, 127, 255) !important; border-bottom-style: solid !important; border-bottom-width: 1px !important; cursor: pointer !important; display: inline !important; float: none !important; padding: 0px 0px 1px !important; position: static;">knee</span>.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>2. You should not take aspirin to relieve pain</b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Most people overcome all kinds <span class="IL_AD" id="IL_AD10" style="background-attachment: scroll !important; background-color: transparent !important; background-image: none !important; background-position: 0% 50%; background-repeat: repeat repeat !important; border-bottom-color: rgb(0, 127, 255) !important; border-bottom-style: solid !important; border-bottom-width: 1px !important; cursor: pointer !important; display: inline !important; float: none !important; padding: 0px 0px 1px !important; position: static;">of </span><span class="IL_AD" style="background-attachment: scroll !important; background-color: transparent !important; background-image: none !important; background-position: 0% 50%; background-repeat: repeat repeat !important; border-bottom-color: rgb(0, 127, 255) !important; border-bottom-style: solid !important; border-bottom-width: 1px !important; cursor: pointer !important; display: inline !important; float: none !important; padding: 0px 0px 1px !important; position: static;">pain</span> by taking aspirin. However, aspirin to relieve the pain of an attack of <strong>Gout</strong> will only make the condition of your joints worse. Better to take anti-inflammatory drugs with <span class="IL_AD" id="IL_AD9" style="background-attachment: scroll !important; background-color: transparent !important; background-image: none !important; background-position: 0% 50%; background-repeat: repeat repeat !important; border-bottom-color: rgb(0, 127, 255) !important; border-bottom-style: solid !important; border-bottom-width: 1px !important; cursor: pointer !important; display: inline !important; float: none !important; padding: 0px 0px 1px !important; position: static; text-decoration: underline !important;">ibuprofen</span> or naproxen to relieve pain.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>3. Some foods and drinks can trigger Gout attacks</b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Red meat, alcohol and dehydration are common triggers of an attack of <strong>Gout</strong>. But once you’ve suffered an attack of <strong>Gout</strong>, avoid foods and drinks are not much help to ease it, so you need the help of medication.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>4. Get early detection of <em>Uric Acid</em> by a rheumatologist</b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Proper detection can only be done by a rheumatologist to diagnose <strong>Gout</strong> by extracting fluid from the joint. This will help you get the <em>prevention</em> and treatment of <strong><em>Uric Acid</em></strong> that may occur in the future.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Rheumatologist will prescribe medication to normalize your <strong><em>Uric Acid</em></strong> levels, as well as prescription anti-inflammatory drugs or <span class="IL_AD" id="IL_AD3" style="background-attachment: scroll !important; background-color: transparent !important; background-image: none !important; background-position: 0% 50%; border-bottom-color: rgb(0, 127, 255) !important; border-bottom-style: solid !important; border-bottom-width: 1px !important; cursor: pointer !important; display: inline !important; float: none !important; padding: 0px 0px 1px !important; position: static;">steroids</span> to treat acute attacks. The risk of <strong><em>Uric Acid</em></strong> that has been known since the early makes treatment much easier.</span></div>
</div>Nouman Bhattihttp://www.blogger.com/profile/01202266532205106919noreply@blogger.com3tag:blogger.com,1999:blog-6255286864601108053.post-35059580673135589502012-07-26T20:55:00.003+10:002012-07-26T20:55:32.220+10:00Did you know???<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="background-color: white; font-family: Arial, Helvetica, sans-serif;">A stitch is caused by a build-up of lactic acid in your abdominal muscles. It can affect leg and arm muscles too. The only way to get rid of the lactic acid is with oxygen says Dr Anton Emmanuel from the University College Hospital, London. Whil you may want to pant you sould instead take slow deep breaths as soon as you feel the pain. The oxygen converts the acid back into sugar, easing the pain.</span></div>
</div>Nouman Bhattihttp://www.blogger.com/profile/01202266532205106919noreply@blogger.com2tag:blogger.com,1999:blog-6255286864601108053.post-5196142185868980602012-07-24T20:51:00.001+10:002012-07-24T20:54:01.536+10:0010 Daily Gut Busters<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: 13px; font-weight: normal; text-align: justify;">Don't let "lose my spare tire" find its way onto your list of failed resolutions this year. It doesn't have to be a struggle! With just a few simple changes to your daily routine, you can fire up your metabolism and say goodbye to fat forever . Make these strategies a way of life, and you'll find your six-pack in no time.</span></div>
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1. Eat eggs for breakfast</h2>
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A study in <em>Nutrition Research</em> found that people who egg it up consume fewer total calories the rest of the day. </div>
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2. Stand up</h2>
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Stand up whenever you read or take a phone call at work. (You can also use a stand-up desk.) Standing burns 1 1/2 times more calories than sitting does. </div>
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3. Don't eat meals in front of the TV</h2>
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In a University of Massachusetts study, people who did that took in nearly 300 more calories a day.<br />
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4. Weigh yourself each week</h2>
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Three out of four successful dieters do this, the <em>American College of Sports Medicine Health & Fitness Journal</em> reports.<br />
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5. Have an apple</h2>
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At lunch, have an apple instead of apple juice. Chewing triggers satiety, so you'll likely consume nearly 15 percent fewer calories, notes the journal <em>Appetite</em>.<br />
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6. Mix a shake</h2>
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Consuming 55 grams of whey protein a day for 23 weeks can leave you 4 pounds lighter than if you'd eaten those calories in carbs, USDA scientists say.<br />
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7. Put produce at eye level</h2>
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You're 2.7 times more likely to eat healthy food if it's in your line of sight, say scientists at Cornell University.<br />
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8. Clean the house</h2>
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People with the most spic-and-span abodes have the highest levels of physical activity, research from Indiana University reveals.<br />
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9. Add chickpeas to soup</h2>
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Toss a half cup of chickpeas into your next pot of winter soup. You'll tack 6 more grams of flab-fighting fiber onto your bottom line.<br />
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<span style="background-color: #fbf9f9; font-family: Arial; font-size: xx-small; line-height: 19px; text-align: -webkit-auto;">Photo Credit: Thinkstock</span><br />
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10. Drink skim milk</h2>
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Got milk? Drinking 2 1/2 cups of skim milk in the a.m. instead of the calorie equivalent in juice can lower calorie consumption by 8.5 percent, says an Australian study.</div>
</div>Nouman Bhattihttp://www.blogger.com/profile/01202266532205106919noreply@blogger.com2tag:blogger.com,1999:blog-6255286864601108053.post-10350028879618504272012-07-24T20:47:00.003+10:002012-07-26T20:55:46.141+10:00Did you know??<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="http://2.bp.blogspot.com/-Gbrz2a__oTg/UA59MqgNypI/AAAAAAAAAq4/N-Q-1XFyUDo/s1600/article-999-13FE1971000005DC-612_204x216.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-Gbrz2a__oTg/UA59MqgNypI/AAAAAAAAAq4/N-Q-1XFyUDo/s1600/article-999-13FE1971000005DC-612_204x216.jpg" /></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;">Citrus fruit can calm your nerves. German researchers subjected 120 people to a public speaking task, and those who took large doses of vitamin C, found in oranges, felt less stressed and had lower blood pressure.</span>
</div>Nouman Bhattihttp://www.blogger.com/profile/01202266532205106919noreply@blogger.com0tag:blogger.com,1999:blog-6255286864601108053.post-50194109125451522862012-02-11T20:40:00.000+11:002012-02-11T20:40:56.895+11:0013 Things You Never Knew About Your Weight<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 1.2em;">When scientists first discovered it in certain chubby mice, they called it simply the fatso gene. Years later, when they scoured the human genome for markers that increased vulnerability to type 2 diabetes, the fatso gene (now more politely called FTO) showed up there too. Turns out, people with two copies of the gene were 40 percent more likely to have diabetes and 60 percent more likely to be obese than those without it. Those with only one copy of the gene weighed more too.</span><span style="line-height: 1.2em;"> </span></span></span></div>
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<span style="color: #1a1a1a; line-height: 1.2em;"><span style="background-color: white; line-height: 1.2em;"><span style="font-family: Arial, Helvetica, sans-serif;">Scientists now suspect that there are lots of fat genes. "There could be as many as 100 of them," says Claude Bouchard, PhD, executive director of the Pennington Biomedical Research Center at Louisiana State University System, "each adding a couple of pounds here and a pound or two there. That's a noticeable difference when it comes to how much more fat we need to burn off."</span></span></span></div>
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<strong style="background-color: white; line-height: 1.5em; list-style-image: initial; list-style-position: initial; list-style-type: none; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span style="font-family: Arial, Helvetica, sans-serif;">2. Some People Just Have More Fat Cells</span></strong></div>
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<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 1.2em;">And the range is enormous, with some people having twice as many fat cells as others have, says Kirsty Spalding, PhD, of the Karolinska Institute in Stockholm. Even if you've lost a few pounds (or gained some), your fat-cell count remains, holding tight to the fat already inside and forever thirsting to be filled up with more. (To add insult to injury, the fat cells of overweight and obese people hold more fat too.)</span><span style="line-height: 1.2em;"> </span></span></span></div>
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<span style="background-color: white; color: #1a1a1a; line-height: 1.2em;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 1.2em;">New fat cells emerge during childhood but seem to stop by adolescence. Those of us destined to have a lot of these cells probably start producing them as young as age two. The cells' rate of growth may be faster, too-even if kids cut way back on calories.</span><span style="line-height: 1.2em;"> </span></span></span></div>
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<span style="color: #1a1a1a; line-height: 1.2em;"><span style="background-color: white; line-height: 1.2em;"><span style="font-family: Arial, Helvetica, sans-serif;">Strangers have written to Spalding, telling her how depressed they are by her research. But she says her news isn't all bleak. You're better off with more fat cells, she says, than with fewer fat cells that become overstuffed and enlarged. (New research suggests that the overstuffed group are more vulnerable to obesity—related health complications.) So while you can't reduce your total number of fat cells, there are things you can do to keep them small.</span></span></span></div>
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<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 1.2em;">Another Scandinavian team looked into what happens at the cellular level when you gain weight. Kirsi Pietiläinen, PhD, an assistant professor of nutrition at Helsinki University Central Hospital, studied sets of twins where one was fat and the other thin, and learned that fat cells in heavier twins underwent metabolic changes that make it more difficult to burn fat. Pietiläinen's team suspects that gaining as little as 11 pounds can slow metabolism and send you spiraling into a vicious cycle: As you gain more fat, it becomes harder to lose it.</span><span style="line-height: 1.2em;"> </span></span></span></div>
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<span style="background-color: white; color: #1a1a1a; line-height: 1.2em;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 1.2em;">How to get back on track? "The more I learn on the job, the more I'm convinced we need physical activity," Pietiläinen says. Once a chubby child herself, she now runs regularly and is at a healthy weight.</span><span style="line-height: 1.2em;"> </span></span></span></div>
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<strong style="background-color: white; line-height: 1.5em; list-style-image: initial; list-style-position: initial; list-style-type: none; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span style="font-family: Arial, Helvetica, sans-serif;">4. Stress Fattens You Up</span></strong></div>
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<span style="background-color: white; line-height: 1.2em;"><span style="font-family: Arial, Helvetica, sans-serif;">The most direct route is the food-in-mouth syndrome: Stressful circumstances (your bank account, your boss) spark cravings for carbohydrate-rich snack foods, which in turn calm stress hormones. (When researchers in one study took away high-carb food from stressed mice, their stress hormones surged.)</span></span></div>
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<span style="background-color: white; color: #1a1a1a; line-height: 1.2em;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 1.2em;">Stress hormones also ramp up fat storage. For our prehistoric ancestors, stress meant drought or approaching tigers, and a rapid-storage process made sense; we needed the extra energy to survive food shortages or do battle. Today we take our stress sitting down—and the unused calories accumulate in our midsection.</span><span style="line-height: 1.2em;"> </span></span></span></div>
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<span style="color: #1a1a1a; line-height: 1.2em;"><span style="background-color: white; line-height: 1.2em;"><span style="font-family: Arial, Helvetica, sans-serif;">To whittle yourself back down to size, in addition to your usual workout routine, make time for stress relief—whether it's a yoga class or quality time with family.</span></span></span></div>
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<strong style="background-color: white; line-height: 1.5em; list-style-image: initial; list-style-position: initial; list-style-type: none; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span style="font-family: Arial, Helvetica, sans-serif;">5. Mom's Pregnancy Sealed Your Fate</span></strong></div>
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<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 1.2em;">A mother's cigarettes increase the risk of low birth weight, and alcohol can damage her baby's brain. So why wouldn't unhealthy foods wreak similar havoc? A growing body of science suggests that sugary and fatty foods, consumed even before you're born, do exactly that. A Pennington study on rodents reports that overweight females have higher levels of glucose and free fatty acids floating around in the womb than normal-weight ones do. These molecules trigger the release of proteins that can upset the appetite-control and metabolic systems in the developing brain.</span><span style="line-height: 1.2em;"> </span></span></span></div>
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<span style="color: #1a1a1a; line-height: 1.2em;"><span style="background-color: white; line-height: 1.2em;"><span style="font-family: Arial, Helvetica, sans-serif;">What's true for mice is often true for humans too. Doctors from State University of New York Downstate Medical Center compared children born before their mothers had gastric bypass surgery with siblings born later. Women weighed less after the surgery, as expected, but their children were also half as likely to be obese. Because siblings have such similar genetic profiles, the researchers attributed the weight differences to changes in the womb environment. Moms-to-be, take note: You can give your kids a head start by eating well before they're born.</span></span></span></div>
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<span style="background-color: white; line-height: 1.2em;"><span style="font-family: Arial, Helvetica, sans-serif;">When patients see Louis Aronne, MD, past president of the Obesity Society and author of the forthcoming book The Skinny, they're as likely to have their sleep assessed as their eating habits. If patients are getting less than seven to eight hours, Dr. Aronne may prescribe more shut-eye rather than the latest diet or drug. With more sleep, he says, "they have a greater sense of fullness, and they'll spontaneously lose weight."</span></span></div>
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<span style="color: #1a1a1a; line-height: 1.2em;"><span style="background-color: white; line-height: 1.2em;"><span style="font-family: Arial, Helvetica, sans-serif;">Why? University of Chicago researchers reported that sleep deprivation upsets our hormone balance, triggering both a decrease in leptin (which helps you feel full) and an increase of ghrelin (which triggers hunger). As a result, we think we're hungry even though we aren't—and so we eat. Indeed, sleep may be the cheapest and easiest obesity treatment there is.</span></span></span></div>
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<strong style="background-color: white; line-height: 1.5em; list-style-image: initial; list-style-position: initial; list-style-type: none; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span style="font-family: Arial, Helvetica, sans-serif;">7. Your Spouse's Weight Matters</span></strong></div>
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<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 1.2em;">When Jodi Dixon's six-foot-two, 360-pound husband lost 125 pounds, she had mixed feelings. She was the one who always watched her weight and exercised; she was always the one trying to get her husband to be more active. Mort, a medical sales rep, was always the life of the party, says his wife, a 43-year-old mother of two in Freehold, New Jersey. But when he lost the weight, it was different.</span><span style="line-height: 1.2em;"> </span></span></span></div>
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<span style="color: #1a1a1a; line-height: 1.2em;"><span style="background-color: white; line-height: 1.2em;"><span style="font-family: Arial, Helvetica, sans-serif;">"Men and women would flock to him, drawn to his charisma," she recalls. "I felt jealous." Dixon comforted herself with food and gained 20 pounds before she decided to take action. She began biking with her husband and enrolled in a diet program. Eventually she trimmed down, too, shedding 30 pounds, and has her sights on losing more.</span></span></span></div>
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<span style="background-color: white; color: #1a1a1a; line-height: 1.2em;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 1.2em;">Dixon credits the weight gain, and the loss, to her jealousy. But research shows that weight gain and loss can be, well, contagious. A study in the New England Journal of Medicine suggests that if one spouse is obese, the other is 37 percent more likely to become obese too. The researchers concluded that obesity seems to spread through social networks.</span><span style="line-height: 1.2em;"> </span></span></span></div>
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<span style="color: #1a1a1a; line-height: 1.2em;"><span style="background-color: white; line-height: 1.2em;"><span style="font-family: Arial, Helvetica, sans-serif;">As in Dixon's case, slimming down seems to be catching, at least within the family: When Dixon launched her weight-loss plan, her eldest daughter, also overweight, followed her mom's healthy habits and lost 40 pounds.</span></span></span></div>
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<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 1.2em;"><br />Adenoviruses are responsible for a host of ills, from upper respiratory tract problems to gastrointestinal troubles. The link to fat was uncovered when researchers at the University of Wisconsin injected chickens with the viruses and found that certain strains fattened them up.</span><span style="line-height: 1.2em;"> </span></span></span></div>
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<span style="background-color: white; color: #1a1a1a; line-height: 1.2em;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 1.2em;">Stem cells, known for their chameleonlike abilities to transform, also turned into fat cells when infected with the viruses. "The virus seems to increase the number of fat cells in the body as well as the fat content of these cells," says Nikhil Dhurandhar, PhD, now an associate professor of infections and obesity at Pennington.</span><span style="line-height: 1.2em;"> </span></span></span></div>
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<span style="background-color: white; color: #1a1a1a; line-height: 1.2em;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 1.2em;">Human studies, including comparisons of twins, suggest that obese people are indeed more likely to harbor antibodies for a particular virus, known as adenovirus-36.</span><span style="line-height: 1.2em;"> </span></span></span></div>
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<span style="background-color: white; color: #1a1a1a; line-height: 1.2em;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 1.2em;">We have flu shots; could an obesity vaccine be the next step? It may sound far-fetched, but "that's what they said about cervical cancer too," says Dhurandhar.</span><span style="line-height: 1.2em;"> </span></span></span></div>
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<span style="background-color: white; line-height: 1.2em;"><span style="font-family: Arial, Helvetica, sans-serif;">While food is not addictive the way cocaine or alcohol is, scientists in recent years have found some uncanny similarities. When subjects at Monell Chemical Senses Center in Philadelphia were shown the names of foods they liked, the parts of the brain that got excited were the same parts activated in drug addicts. It may have to do with dopamine, the hormone linked to motivation and pleasure, say researchers at Brookhaven National Laboratory in Upton, New York. If obese people have fewer dopamine receptors, they may need more food to get that pleasurable reaction.</span></span></div>
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<strong style="background-color: white; line-height: 1.5em; list-style-image: initial; list-style-position: initial; list-style-type: none; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span style="font-family: Arial, Helvetica, sans-serif;">10. Ear Infections Can Taint Your Taste Buds</span></strong></div>
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<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 1.2em;">For years, the team at Linda Bartoshuk's taste lab at the University of Florida wondered why people who tasted food less intensely than others seemed more likely to be fat. Researcher Derek Snyder had a theory: Could an ear infection, which can damage a taste nerve running through the middle ear, be the missing link? After tabulating 6,584 questionnaires, the team discovered that those over 35 who had suffered several ear infections had almost double the chance of being obese.</span><span style="line-height: 1.2em;"> </span></span></span></div>
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<span style="background-color: white; color: #1a1a1a; line-height: 1.2em;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 1.2em;">Responses to additional questions provided clues as to why. Former ear-infection patients were a little more likely to love sweets and fatty foods—perhaps because the damaged nerve causes them to have a higher threshold for sensing sweetness and fattiness. Even a small increase in calories from bad food choices adds up over time.</span><span style="line-height: 1.2em;"> </span></span></span></div>
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<span style="background-color: white; color: #1a1a1a; line-height: 1.2em;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 1.2em;">Childhood ear infections are as hard to avoid as the colds that tend to bring them on, but limiting passive smoke seems to drive down incidents of ear infection. If you're an overweight adult who suffered a severe ear infection as a child, it may be worth paying attention to the taste and texture of your food. Simply finding healthier substitutes, such as fruit instead of candy, or olive oil instead of butter, may help drive you toward eating better and weighing less.</span><span style="line-height: 1.2em;"> </span></span></span></div>
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<strong style="background-color: white; line-height: 1.5em; list-style-image: initial; list-style-position: initial; list-style-type: none; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span style="font-family: Arial, Helvetica, sans-serif;">11. Antioxidants Are Also Anti-Fat</span></strong></div>
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<span style="background-color: white; line-height: 1.2em;"><span style="font-family: Arial, Helvetica, sans-serif;">Free radicals are now blamed not only for making you look old but also for making you fat. Zane Andrews, PhD, a neuroendocrinologist at Monash University in Australia, says these oxidizing molecules damage the cells that tell us we're full. Free radicals emerge when we eat (something even the keenest dieter must do to survive), but they're especially prevalent when we gorge on candy bars, chips, and other carbohydrates. With every passing year, these fullness signifiers suffer wear and tear-causing the "stop eating!" signal to get weaker and appetites (and possibly our stomachs) to get bigger. The best way to fight back? Avoid the junk and load up on colorful, antioxidant-rich fruits and vegetables.</span></span></div>
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<span style="background-color: white; line-height: 1.2em;"><span style="font-family: Arial, Helvetica, sans-serif;">As established diet books constantly reinvent themselves to sell copies and win converts, a curious phenomenon has emerged: Ornish, Atkins, and everyone in between are sounding remarkably similar. The low-fat gurus now say that certain fats are okay, while the low-carb proponents are beginning to endorse whole grains. With every new guideline and selling point, each diet acknowledges that there are really four basic rules to healthy eating (drumroll, please):</span></span></div>
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<li style="line-height: 1.5em; list-style-image: initial; list-style-position: initial; list-style-type: none; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;"><span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Avoid trans fats and saturated fats.</span></span></li>
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<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 1.2em;">The low-carb South Beach Diet, for example, now espouses the virtues of eating the Mediterranean way-including lots of carbohydrate-rich fruits and vegetables. The latest Atkins book emphasizes the "good carb" message too. Weight Watchers, a champion of the points system, is now offering a "no counting" option based on healthy choices like those above. Jenny Craig is pushing Volumetrics, a high-volume, low-calorie strategy. And everyone gives a thumbs-down to processed and sugary carbohydrates, which cause insulin to spike and can lead to more fat and even diabetes.</span><span style="line-height: 1.2em;"> </span></span></span></div>
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<span style="background-color: white; color: #1a1a1a; line-height: 1.2em;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 1.2em;">Low-fat-diet guru Dean Ornish, MD, says, "It's the end of the diet wars." His most recent book, The Spectrum, even offers recipes that can be prepared in various "degrees"-from a vegetable chili served plain (low-fat) to one served with olives (more fat) to still another served with turkey breast sausage (still more fat).</span><span style="line-height: 1.2em;"> </span></span></span></div>
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<span style="background-color: white; color: #1a1a1a; line-height: 1.2em;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 1.2em;">The key to all of this, of course, is moderation rather than deprivation -- eating in a way you can live with. And for some people, an important side effect of eating more plant-based foods is that it's better for the environment.</span></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 1.2em;">A growing body of literature suggests that size doesn't matter when it comes to your health. A study published in the Archives of Internal Medicine surveyed 5,440 American adults and found that 51 percent of the overweight and almost 32 percent of the obese had mostly normal cholesterol, blood sugar, blood pressure, and other measures of good health.</span><span style="line-height: 1.2em;"> </span></span></div>
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<span style="background-color: white; color: #1a1a1a; line-height: 1.2em;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 1.2em;">Further defying conventional wisdom, the article also reported that 23.5 percent of trim adults were, in fact, metabolically abnormal-making them more vulnerable to heart disease than their heavier counterparts.</span><span style="line-height: 1.2em;"> </span></span></span></div>
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<span style="color: #1a1a1a; line-height: 1.2em;"><span style="background-color: white; line-height: 1.2em;"><span style="font-family: Arial, Helvetica, sans-serif;">The latest U.S. Department of Health and Human Services report corroborates what our doctors have said all along: You need about 30 minutes of moderate-intensity physical activity five days a week for health. And you don't even have to do your exercise in one fell swoop-ten-minute stints of walking are just as effective. That means if you forgo the elevators for the stairs, get off one train or bus stop earlier, and park your car a few blocks away, chances are you'll be good for the day.</span></span></span></div>
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<span style="background-color: white; color: #1a1a1a; line-height: 1.2em;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 1.2em;">Remember Steven Blair, the self-described short, fat, bald guy? At age 69, his blood pressure is in check, his cholesterol levels are normal, and his heart is strong. What's more, he may have even more positive vital signs, according to his recent study in the journal Obesity: Men who are fit (determined by their performance on a treadmill) have a lower risk of dying of cancer than out-of-shape guys, regardless of their body mass index, waist size, or percentage of body fat.</span><span style="line-height: 1.2em;"> </span></span></span></div>
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<span style="color: #1a1a1a; line-height: 1.2em;"><span style="background-color: white; line-height: 1.2em;"><span style="font-family: Arial, Helvetica, sans-serif;">The news is heartening, says Blair: "We don't have great tools to change people's weight, but we know we can change their fitness levels.<br /><br /><span style="font-size: x-small;">source: rd.com</span></span></span></span></div>
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</div>Nouman Bhattihttp://www.blogger.com/profile/01202266532205106919noreply@blogger.com13tag:blogger.com,1999:blog-6255286864601108053.post-35476183595728003672012-02-07T22:24:00.001+11:002012-02-07T22:25:54.187+11:0010 ways to control high blood pressure without medication<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-size: small;">You don't always need prescription medications to lower your blood pressure. By making these 10 lifestyle changes, you can lower your blood pressure and reduce your risk of heart disease.</span></h2>
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If you've been diagnosed with high blood pressure (a systolic pressure — the top number — of 140 or above or a diastolic pressure — the bottom number — of 90 or above), you might be worried about taking medication to bring your numbers down.</div>
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Lifestyle plays an important role in treating your high blood pressure. If you successfully control your blood pressure with a healthy lifestyle, you may avoid, delay or reduce the need for medication.</div>
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Here are 10 lifestyle changes you can make to lower your blood pressure and keep it down.</div>
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<span style="font-size: small;">1. Lose extra pounds and watch your waistline</span></h2>
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Blood pressure often increases as weight increases. Losing just 10 pounds can help reduce your blood pressure. In general, the more weight you lose, the lower your blood pressure. Losing weight also makes any blood pressure medications you're taking more effective. You and your doctor can determine your target weight and the best way to achieve it.</div>
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Besides shedding pounds, you should also keep an eye on your waistline. Carrying too much weight around your waist can put you at greater risk of high blood pressure. In general:</div>
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<li style="background-attachment: initial; background-clip: initial; background-color: initial; background-image: url(http://www.mayoclinic.com/img/icon_li_footer.gif); background-origin: initial; background-position: 0px 7px; background-repeat: no-repeat no-repeat; line-height: 1.5em; margin-bottom: 10px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-width: 0px; padding-left: 13px; text-align: justify;">Men are at risk if their waist measurement is greater than 40 inches (102 centimeters, or cm).</li>
<li style="background-attachment: initial; background-clip: initial; background-color: initial; background-image: url(http://www.mayoclinic.com/img/icon_li_footer.gif); background-origin: initial; background-position: 0px 7px; background-repeat: no-repeat no-repeat; line-height: 1.5em; margin-bottom: 10px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-width: 0px; padding-left: 13px; text-align: justify;">Women are at risk if their waist measurement is greater than 35 inches (88 cm).</li>
<li style="background-attachment: initial; background-clip: initial; background-color: initial; background-image: url(http://www.mayoclinic.com/img/icon_li_footer.gif); background-origin: initial; background-position: 0px 7px; background-repeat: no-repeat no-repeat; line-height: 1.5em; margin-bottom: 10px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-width: 0px; padding-left: 13px; text-align: justify;">Asian men are at risk if their waist measurement is greater than 36 inches (90 cm).</li>
<li style="background-attachment: initial; background-clip: initial; background-color: initial; background-image: url(http://www.mayoclinic.com/img/icon_li_footer.gif); background-origin: initial; background-position: 0px 7px; background-repeat: no-repeat no-repeat; line-height: 1.5em; margin-bottom: 10px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-width: 0px; padding-left: 13px; text-align: justify;">Asian women are at risk if their waist measurement is greater than 32 inches (80 cm).</li>
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<span style="font-size: small;">2. Exercise regularly</span></h2>
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Regular physical activity — at least 30 to 60 minutes most days of the week — can lower your blood pressure by 4 to 9 millimeters of mercury (mm Hg). And it doesn't take long to see a difference. If you haven't been active, increasing your exercise level can lower your blood pressure within just a few weeks.</div>
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If you have prehypertension (systolic pressure between 120 and 139 or diastolic pressure between 80 and 89), exercise can help you avoid developing full-blown hypertension. If you already have hypertension, regular physical activity can bring your blood pressure down to safer levels.</div>
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Talk to your doctor about developing an exercise program. Your doctor can help determine whether you need any exercise restrictions. Even moderate activity for 10 minutes at a time, such as walking and light strength training, can help.</div>
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But avoid being a "weekend warrior." Trying to squeeze all your exercise in on the weekends to make up for weekday inactivity isn't a good strategy. Those sudden bursts of activity could actually be risky.</div>
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<span style="font-size: small;">3. Eat a healthy diet</span></h2>
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Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 14 mm Hg. This eating plan is known as the Dietary Approaches to Stop Hypertension (DASH) diet.</div>
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It isn't easy to change your eating habits, but with these tips, you can adopt a healthy diet:</div>
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<li style="background-attachment: initial; background-clip: initial; background-color: initial; background-image: url(http://www.mayoclinic.com/img/icon_li_footer.gif); background-origin: initial; background-position: 0px 7px; background-repeat: no-repeat no-repeat; line-height: 1.5em; margin-bottom: 10px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-width: 0px; padding-left: 13px; text-align: justify;"><strong>Keep a food diary.</strong> Writing down what you eat, even for just a week, can shed surprising light on your true eating habits. Monitor what you eat, how much, when and why.</li>
<li style="background-attachment: initial; background-clip: initial; background-color: initial; background-image: url(http://www.mayoclinic.com/img/icon_li_footer.gif); background-origin: initial; background-position: 0px 7px; background-repeat: no-repeat no-repeat; line-height: 1.5em; margin-bottom: 10px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-width: 0px; padding-left: 13px; text-align: justify;"><strong>Consider boosting potassium.</strong> Potassium can lessen the effects of sodium on blood pressure. The best source of potassium is food, such as fruits and vegetables, rather than supplements. Talk to your doctor about the potassium level that's best for you.</li>
<li style="background-attachment: initial; background-clip: initial; background-color: initial; background-image: url(http://www.mayoclinic.com/img/icon_li_footer.gif); background-origin: initial; background-position: 0px 7px; background-repeat: no-repeat no-repeat; line-height: 1.5em; margin-bottom: 10px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-width: 0px; padding-left: 13px; text-align: justify;"><strong>Be a smart shopper.</strong> Make a shopping list before heading to the supermarket to avoid picking up junk food. Read food labels when you shop, and stick to your healthy-eating plan when you're dining out, too.</li>
<li style="background-attachment: initial; background-clip: initial; background-color: initial; background-image: url(http://www.mayoclinic.com/img/icon_li_footer.gif); background-origin: initial; background-position: 0px 7px; background-repeat: no-repeat no-repeat; line-height: 1.5em; margin-bottom: 10px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-width: 0px; padding-left: 13px; text-align: justify;"><strong>Cut yourself some slack.</strong> Although the DASH diet is a lifelong eating guide, it doesn't mean you have to cut out all of the foods you love. It's OK to treat yourself occasionally to foods you wouldn't find on a DASH diet menu, like a candy bar or mashed potatoes with gravy.</li>
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<span style="font-size: small;">4. Reduce sodium in your diet</span></h2>
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Even a small reduction in the sodium in your diet can reduce blood pressure by 2 to 8 mm Hg. The recommendations for reducing sodium are:</div>
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<li style="background-attachment: initial; background-clip: initial; background-color: initial; background-image: url(http://www.mayoclinic.com/img/icon_li_footer.gif); background-origin: initial; background-position: 0px 7px; background-repeat: no-repeat no-repeat; line-height: 1.5em; margin-bottom: 10px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-width: 0px; padding-left: 13px; text-align: justify;">Limit sodium to 2,300 milligrams (mg) a day or less.</li>
<li style="background-attachment: initial; background-clip: initial; background-color: initial; background-image: url(http://www.mayoclinic.com/img/icon_li_footer.gif); background-origin: initial; background-position: 0px 7px; background-repeat: no-repeat no-repeat; line-height: 1.5em; margin-bottom: 10px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-width: 0px; padding-left: 13px; text-align: justify;">A lower sodium level — 1,500 mg a day or less — is appropriate for people 51 years of age or older, and individuals of any age who are African-American or who have high blood pressure, diabetes or chronic kidney disease.</li>
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To decrease sodium in your diet, consider these tips:</div>
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<li style="background-attachment: initial; background-clip: initial; background-color: initial; background-image: url(http://www.mayoclinic.com/img/icon_li_footer.gif); background-origin: initial; background-position: 0px 7px; background-repeat: no-repeat no-repeat; line-height: 1.5em; margin-bottom: 10px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-width: 0px; padding-left: 13px; text-align: justify;"><strong>Track how much salt is in your diet.</strong> Keep a food diary to estimate how much sodium is in what you eat and drink each day.</li>
<li style="background-attachment: initial; background-clip: initial; background-color: initial; background-image: url(http://www.mayoclinic.com/img/icon_li_footer.gif); background-origin: initial; background-position: 0px 7px; background-repeat: no-repeat no-repeat; line-height: 1.5em; margin-bottom: 10px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-width: 0px; padding-left: 13px; text-align: justify;"><strong>Read food labels.</strong> If possible, choose low-sodium alternatives of the foods and beverages you normally buy.</li>
<li style="background-attachment: initial; background-clip: initial; background-color: initial; background-image: url(http://www.mayoclinic.com/img/icon_li_footer.gif); background-origin: initial; background-position: 0px 7px; background-repeat: no-repeat no-repeat; line-height: 1.5em; margin-bottom: 10px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-width: 0px; padding-left: 13px; text-align: justify;"><strong>Eat fewer processed foods.</strong> Potato chips, frozen dinners, bacon and processed lunch meats are high in sodium.</li>
<li style="background-attachment: initial; background-clip: initial; background-color: initial; background-image: url(http://www.mayoclinic.com/img/icon_li_footer.gif); background-origin: initial; background-position: 0px 7px; background-repeat: no-repeat no-repeat; line-height: 1.5em; margin-bottom: 10px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-width: 0px; padding-left: 13px; text-align: justify;"><strong>Don't add salt.</strong> Just 1 level teaspoon of salt has 2,300 mg of sodium. Use herbs or spices, rather than salt, to add more flavor to your foods.</li>
<li style="background-attachment: initial; background-clip: initial; background-color: initial; background-image: url(http://www.mayoclinic.com/img/icon_li_footer.gif); background-origin: initial; background-position: 0px 7px; background-repeat: no-repeat no-repeat; line-height: 1.5em; margin-bottom: 10px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-width: 0px; padding-left: 13px; text-align: justify;"><strong>Ease into it.</strong> If you don't feel like you can drastically reduce the sodium in your diet suddenly, cut back gradually. Your palate will adjust over time.</li>
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<span style="font-size: small;">5. Limit the amount of alcohol you drink</span></h2>
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Alcohol can be both good and bad for your health. In small amounts, it can potentially lower your blood pressure by 2 to 4 mm Hg. But that protective effect is lost if you drink too much alcohol — generally more than one drink a day for women and more than two a day for men. Also, if you don't normally drink alcohol, you shouldn't start drinking as a way to lower your blood pressure. There's more potential harm than benefit to drinking alcohol.</div>
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If you drink more than moderate amounts of it, alcohol can actually raise blood pressure by several points. It can also reduce the effectiveness of high blood pressure medications.</div>
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<li style="background-attachment: initial; background-clip: initial; background-color: initial; background-image: url(http://www.mayoclinic.com/img/icon_li_footer.gif); background-origin: initial; background-position: 0px 7px; background-repeat: no-repeat no-repeat; line-height: 1.5em; margin-bottom: 10px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-width: 0px; padding-left: 13px; text-align: justify;"><strong>Track your drinking patterns.</strong> Along with your food diary, keep an alcohol diary to track your true drinking patterns. One drink equals 12 ounces (355 milliliters, or mL) of beer, 5 ounces of wine (148 mL) or 1.5 ounces of 80-proof liquor (45 mL). If you're drinking more than the suggested amounts, cut back.</li>
<li style="background-attachment: initial; background-clip: initial; background-color: initial; background-image: url(http://www.mayoclinic.com/img/icon_li_footer.gif); background-origin: initial; background-position: 0px 7px; background-repeat: no-repeat no-repeat; line-height: 1.5em; margin-bottom: 10px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-width: 0px; padding-left: 13px; text-align: justify;"><strong>Consider tapering off.</strong> If you're a heavy drinker, suddenly eliminating all alcohol can actually trigger severe high blood pressure for several days. So when you stop drinking, do it with the supervision of your doctor or taper off slowly, over one to two weeks.</li>
<li style="background-attachment: initial; background-clip: initial; background-color: initial; background-image: url(http://www.mayoclinic.com/img/icon_li_footer.gif); background-origin: initial; background-position: 0px 7px; background-repeat: no-repeat no-repeat; line-height: 1.5em; margin-bottom: 10px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-width: 0px; padding-left: 13px; text-align: justify;"><strong>Don't binge.</strong> Binge drinking — having four or more drinks in a row — can cause large and sudden increases in blood pressure, in addition to other health problems.</li>
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<span style="font-size: small;">6. Avoid tobacco products and secondhand smoke</span></h2>
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On top of all the other dangers of smoking, the nicotine in tobacco products can raise your blood pressure by 10 mm Hg or more for up to an hour after you smoke. Smoking throughout the day means your blood pressure may remain constantly high.</div>
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You should also avoid secondhand smoke. Inhaling smoke from others also puts you at risk of health problems, including high blood pressure and heart disease.</div>
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<span style="font-size: small;">7. Cut back on caffeine</span></h2>
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The role caffeine plays in blood pressure is still debatable. Drinking caffeinated beverages can temporarily cause a spike in your blood pressure, but it's unclear whether the effect is temporary or long lasting.</div>
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To see if caffeine raises your blood pressure, check your pressure within 30 minutes of drinking a cup of coffee or another caffeinated beverage you regularly drink. If your blood pressure increases by five to 10 points, you may be sensitive to the blood pressure raising effects of caffeine.</div>
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Regardless of your sensitivity to caffeine's effects, doctors recommend you drink no more than 200 milligrams a day — about the amount in two cups of coffee.</div>
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<span style="font-size: small;">8. Reduce your stress</span></h2>
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Stress or anxiety can temporarily increase blood pressure. Take some time to think about what causes you to feel stressed, such as work, family, finances or illness. Once you know what's causing your stress, consider how you can eliminate or reduce stress.</div>
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If you can't eliminate all of your stressors, you can at least cope with them in a healthier way. Take breaks for deep-breathing exercises. Get a massage or take up yoga or meditation. If self-help doesn't work, seek out a professional for counseling.</div>
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<span style="font-size: small;">9. Monitor your blood pressure at home and make regular doctor's appointments</span></h2>
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If you have high blood pressure, you may need to monitor your blood pressure at home. Learning to self-monitor your blood pressure with an upper arm monitor can help motivate you. Talk to your doctor about home monitoring before getting started.</div>
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Regular visits to your doctor are also likely to become a part of your normal routine. These visits will help keep tabs on your blood pressure.</div>
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<li style="background-attachment: initial; background-clip: initial; background-color: initial; background-image: url(http://www.mayoclinic.com/img/icon_li_footer.gif); background-origin: initial; background-position: 0px 7px; background-repeat: no-repeat no-repeat; line-height: 1.5em; margin-bottom: 10px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-width: 0px; padding-left: 13px; text-align: justify;"><strong>Have a primary care doctor.</strong> People who don't have a primary care doctor find it harder to control their blood pressure. If you can, visit the same health care facility or professional for all of your health care needs.</li>
<li style="background-attachment: initial; background-clip: initial; background-color: initial; background-image: url(http://www.mayoclinic.com/img/icon_li_footer.gif); background-origin: initial; background-position: 0px 7px; background-repeat: no-repeat no-repeat; line-height: 1.5em; margin-bottom: 10px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-width: 0px; padding-left: 13px; text-align: justify;"><strong>Visit your doctor regularly.</strong> If your blood pressure isn't well controlled, or if you have other medical problems, you might need to visit your doctor every month to review your treatment and make adjustments. If your blood pressure is under control, you might need to visit your doctor only every six to 12 months, depending on other conditions you might have.</li>
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<span style="font-size: small;">10. Get support from family and friends</span></h2>
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Supportive family and friends can help improve your health. They may encourage you to take care of yourself, drive you to the doctor's office or embark on an exercise program with you to keep your blood pressure low. Talk to your family and friends about the dangers of high blood pressure.</div>
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If you find you need support beyond your family and friends, consider joining a support group. This may put you in touch with people who can give you an emotional or morale boost and who can offer practical tips to cope with your condition.</div>
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<span style="line-height: 1.5em;"><span style="font-size: x-small;">source:mayoclinic.com</span></span></div>
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</div>Nouman Bhattihttp://www.blogger.com/profile/01202266532205106919noreply@blogger.com6tag:blogger.com,1999:blog-6255286864601108053.post-35264064816686141322012-02-07T17:34:00.002+11:002012-02-07T17:34:50.917+11:00Why you should love your...BIG BOTTOM: The physical flaws that are good for your health<div dir="ltr" style="text-align: left;" trbidi="on">
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Scientists at Oxford University have found that storing fat in your bottom, rather than stomach, cuts levels of ‘bad’ LDL cholesterol and raises the ‘good’ HDL cholesterol that protects against hardening of the arteries.</div>
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Their review, published in the International Journal of Obesity, showed the benefits of an ample derriere extend even to cutting the risk of diabetes. </div>
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<img alt="Gluteofemoral fat stored around the bottom seems to act as a buffer, mopping up inflammatory fats that could have a dangerous effect elsewhere" class="blkBorder" height="286" src="http://i.dailymail.co.uk/i/pix/2012/02/07/article-2097375-119CDB53000005DC-608_468x286.jpg" style="border-bottom-color: black; border-bottom-style: solid; border-bottom-width: 1px; border-color: initial; border-image: initial; border-left-color: black; border-left-style: solid; border-left-width: 1px; border-right-color: black; border-right-style: solid; border-right-width: 1px; border-style: initial; border-top-color: black; border-top-style: solid; border-top-width: 1px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" width="468" /><div class="imageCaption" style="min-height: 1px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">
Gluteofemoral fat stored around the bottom seems to act as a buffer, mopping up inflammatory fats that could have a dangerous effect elsewhere</div>
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Professor Jimmy Bell, head of metabolic and molecular imaging at Hammersmith Hospitals NHS Trust, explains: ‘Fat comes in “good” and “bad” forms. </div>
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<img alt="Burning off too much of this healthier form of fat isn't good for you" class="blkBorder" height="250" src="http://i.dailymail.co.uk/i/pix/2012/02/07/article-2097375-09C0381C000005DC-752_233x250.jpg" style="border-bottom-color: black; border-bottom-style: solid; border-bottom-width: 1px; border-color: initial; border-image: initial; border-left-color: black; border-left-style: solid; border-left-width: 1px; border-right-color: black; border-right-style: solid; border-right-width: 1px; border-style: initial; border-top-color: black; border-top-style: solid; border-top-width: 1px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" width="233" /></div>
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<span style="font-size: x-small;">Burning off too much of this healthier form of fat isn't good for you</span></div>
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'Gluteofemoral fat stored around the bottom seems to act as a buffer, mopping up inflammatory fats that could have a dangerous effect elsewhere.</div>
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‘Because fat around your backside breaks down more slowly than belly fat, it produces fewer inflammatory cytokines — chemicals which have been linked to diabetes, heart disease and obesity. </div>
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'Burning off too much of this healthier form of fat isn’t good for you.’</div>
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However, excess fat around the middle can have severe health implications, so getting rid of it is important.</div>
<span style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 10px;"><br /><br />source: <a href="http://www.dailymail.co.uk/health/article-2097375/Why-love--BIG-BOTTOM-The-physical-flaws-good-health.html#ixzz1lfvSBuAn" style="color: #003399; cursor: pointer; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-height: 1px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none;">dailymail.co.uk</a></span></div>Nouman Bhattihttp://www.blogger.com/profile/01202266532205106919noreply@blogger.com0tag:blogger.com,1999:blog-6255286864601108053.post-74724709524817652022012-02-07T17:26:00.005+11:002012-02-07T17:26:42.919+11:00Weight-loss clinics are handing out dangerous slimming drugs with lethal side effects<div dir="ltr" style="text-align: left;" trbidi="on">
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Patients are being put at risk by doctors selling them potentially dangerous weight-loss pills at private slimming clinics.</div>
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A number of centres in England were found to be handing out drugs which could have lethal side effects, a health watchdog has revealed.</div>
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Two of the drugs routinely being given to patients – phentermine and diethylpropion – are similar to amphetamines and were banned from this country in 2000 over fears they caused heart disease.</div>
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Both were subsequently reinstated following legal action by the manufacturer. </div>
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But due to serious safety concerns, they are not used on the NHS and private doctors are strongly advised not to prescribe them.</div>
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But in the last two months the Care Quality Commission has found six private clinics handing out the drugs without warning of the dangers. </div>
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In some cases doctors had not even bothered to check patients’ blood pressure beforehand, even though the pills have been linked to heart problems.</div>
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The watchdog is concerned that many other private clinics across the country are handing out the pills.</div>
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There are about 80 registered private slimming clinics run by doctors in England, part of a diet industry worth a total of £2billion.</div>
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Some centres charge initial ‘registration costs’ of £20, followed by monthly fees of £80 which cover regular consultations with doctors who advise on diet plans and slimming pills.</div>
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In one clinic, the Diet Centre in St Neots, Cambridgeshire, CQC investigators found that a nurse was handing out slimming pills even though she did not have the correct qualifications.</div>
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Inspectors said there was no evidence patients had their blood pressure or weight recorded before being given phentermine and diethylpropion. The clinic has since been shut down. </div>
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<span style="font-size: x-small;">Phentermine was one of the drugs regularly given to patients despite being banned in 2000 over fears they caused heart disease</span></div>
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New Leaf Health in Leeds, and Dr Anthony Adam Schiff in Newbury, Berkshire, were found to be handing out potentially dangerous drugs and given warning notices. </div>
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The CQC says it has ‘major concerns’ with three other clinics.</div>
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A spokesman said: ‘We would urge anyone who has concerns about medicines that they’ve been prescribed or information they’ve been given by a slimming clinic to contact their GP – but also to tell CQC.’</div>
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Josy Lofthouse suffered palpitations, breathlessness and insomnia after taking slimming pills given to her by a private clinic.</div>
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She said a doctor took her blood pressure, height and weight and she was given a month’s supply and told ‘almost as an afterthought, that they might make me feel depressed’.</div>
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The 5ft mother of two, from Barnet, North London, took them as she was desperate to slim from a size 16 to a 12. </div>
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Mrs Lofthouse, 52, said: ‘I became hyperactive and a raging insomniac. I learned afterwards that the drugs were amphetamine-based, like those taken illegally by young ravers who want to party all night without getting tired. </div>
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‘Worst of all, I developed terrifying and constant heart palpitations that I couldn’t control. By the end of the first week on the tablets I’d lost a few pounds, but I was too frightened to continue.’</div>
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She subsequently managed to drop several dress sizes by eating sensibly and working out.</div>
<span style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 10px;"><br /><br />Source: <a href="http://www.dailymail.co.uk/news/article-2097475/Weight-loss-clinics-handing-dangerous-slimming-drugs-lethal-effects.html#ixzz1lfta8r32" style="color: #003399; cursor: pointer; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-height: 1px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none;">http://www.dailymail.co.uk</a></span></div>Nouman Bhattihttp://www.blogger.com/profile/01202266532205106919noreply@blogger.com1tag:blogger.com,1999:blog-6255286864601108053.post-47876266081606674242012-01-26T23:45:00.003+11:002012-01-26T23:45:35.155+11:00Four Simple Steps for Hair Care<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="background-color: white;">Our personality changes completely just with the change of hair styles. But to keep retain hair’s beauty we need to take special <strong style="font-weight: bold;">hair care</strong>. Every type has its own beauty, but mostly the process of hair care might be same. It’s natural that many of the women want to change their style, cut, hair color time to time. Those who have straight hair want to try <strong style="font-weight: bold;">fizzy hair styles</strong> whereas those who have fizzy or curly hairs want to get straight hair<span id="more-8491"></span>. Similarly happens with hair colors. Girls change hair colors to follow the trend, so any of these process when taken they leave bit side effects to hair like split ends, breakage and damages, <strong style="font-weight: bold;">hair loss</strong> with chemicals and your hairs then need special hair care treatments too.</span></div>
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<span style="background-color: white;">On the other hand changes in seasons, in your health also leave impacts on hairs.<br />These days there are a lot of hair care treatments are available in salons, however by using some simple home tips on regular basis you can also get fine results.</span></div>
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<span style="background-color: white;"><span style="font-size: small;">Massaging your scalp:</span></span></h3>
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<span style="background-color: white;">Scalp massage plays a pivotal role to keep your hairs strong. Massage increase the blood circulation which some how is like food for hairs and helps to strengthen your hairs. After massaging scalp don’t forget to take steam. Steaming your scalp will open up the pores and help to absorb oils. This hair care treatment is really awesome which you can easily take at home. You can use coconut, olive oil for it but if you have week and dry hair then apply almond and egg oil. With regular use you will get incredible result.</span></div>
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<span style="background-color: white;"><span style="font-size: small;">Hair Washing & cleansing:</span></span></h3>
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<span style="background-color: white;">To take special hair care Hair cleansing is another important step. Never use harsh and shampoos while over using can also effect and weak your hairs.</span></div>
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<span style="background-color: white;"><span style="font-size: small;">Diet helps to grow hairs healthier:</span></span></h3>
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<span style="background-color: white;">Healthy diet and healthy life style is actual pillar due to which your hair beauty stands. Vegetables and plenty of water will nourish your hairs speedily. Daily exercise also fastens your blood circulation due to which health of your hairs improves better.</span></div>
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<span style="background-color: white;"><span style="font-size: small;">Trim hairs to get rid of split ends:</span></span></h3>
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<span style="background-color: white;">Split ends stop your hair length whereas also leave weaker effects, so to get rid of this trim your hairs after every third month. With proper oiling and trimming your hairs will grow strongly.<br />So by these simple<b> </b>hair tips, take special hair care to enhance your personality.</span></div>
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<span style="font-size: x-small;"><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; line-height: 21px;">source:</span><span style="line-height: 21px; text-align: left;"><span style="font-family: Arial, Helvetica, sans-serif;">womenzmag.com</span></span></span></div>
</div>Nouman Bhattihttp://www.blogger.com/profile/01202266532205106919noreply@blogger.com0tag:blogger.com,1999:blog-6255286864601108053.post-48436713937254861542012-01-23T01:12:00.000+11:002012-01-23T01:14:51.493+11:0013 Fitness Secrets Only Pro Football Players Know<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: Arial, Helvetica, sans-serif; text-align: -webkit-auto;">By Billy Miller, former Saints Tight End from</span><span style="font-family: Arial, Helvetica, sans-serif; text-align: -webkit-auto;"> </span><span style="font-family: Arial, Helvetica, sans-serif; text-align: -webkit-auto;">Promax Nutrition</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">At-home workouts can be hit or miss, depending on how hard you push yourself. Sometimes when you’re on your own, it’s hard to motivate to train hard -- and see major results. Here, Billy Miller offers his fitness secrets for women, straight from the NFL Combine -- the drills and physical tests the athletes perform before the season starts. Miller says, “Borrowing from the Combine can add a motivational piece to workouts that’s often missing—not to mention allow people to see just how strong and powerful these football players are. Of course, the whole family can try the tips I’ve listed here, and bring a whole new meaning to sibling rivalry.”</span></div>
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<img alt="1. Swap high-intensity interval workouts into your weekly routine" class="rd_slide_img" src="http://www.rd.com/wp-content/uploads/2011/09/football-player-secrets-01-sl.jpg" style="font-family: Arial, Helvetica, sans-serif; padding-top: 30px; width: 613px;" title="1. Swap high-intensity interval workouts into your weekly routine" /></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">© JOHN HOWARD/DIGITAL VISION/THINKSTOCK</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">1. Swap high-intensity interval workouts into your weekly routine</span></h2>
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<span style="font-family: Arial, Helvetica, sans-serif;">Raise your heart rate (to 75%-90% of your max, depending on fitness level) for a short period of time (20 seconds to 2 minutes), then bring your heart rate back down to recovery (65% of heart rate max). Repeat this process: Beginners start with 2-3 times. Note: To find your estimated maximum heart rate: Subtract your age from 220.</span></div>
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<img alt="2. Use a heart rate monitor to track your workouts. " class="rd_slide_img" src="http://www.rd.com/wp-content/uploads/2011/09/football-player-secrets-02-sl.jpg" style="font-family: Arial, Helvetica, sans-serif; padding-top: 30px; width: 613px;" title="2. Use a heart rate monitor to track your workouts. " /></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">2. Use a heart rate monitor to track your workouts.</span></h2>
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<span style="font-family: Arial, Helvetica, sans-serif;">Know how high you are getting your heart rate, and how quickly you’re recovering. (Fast recovery is a true sign of fitness.)</span></div>
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<img alt="3. Stay hydrated." class="rd_slide_img" src="http://www.rd.com/wp-content/uploads/2011/09/football-player-secrets-03-sl.jpg" style="font-family: Arial, Helvetica, sans-serif; padding-top: 30px; width: 613px;" title="3. Stay hydrated." /></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">3. Stay hydrated.</span></h2>
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<span style="font-family: Arial, Helvetica, sans-serif;">Research suggests drinking half your body weight in ounces per day.</span></div>
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<img alt="4. Get enough sleep." class="rd_slide_img" src="http://www.rd.com/wp-content/uploads/2011/08/8-things-making-you-fat-03-sl.jpg" style="font-family: Arial, Helvetica, sans-serif; padding-top: 30px; width: 613px;" title="4. Get enough sleep." /></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">© ISTOCKPHOTO/THINKSTOCK</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">4. Get enough sleep.</span></h2>
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<span style="font-family: Arial, Helvetica, sans-serif;">Those eight hours are important for muscle -- and brain -- recovery.</span></div>
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<img alt="5. Replenish your muscles." class="rd_slide_img" src="http://www.rd.com/wp-content/uploads/2011/09/football-player-secrets-05-sl.jpg" style="font-family: Arial, Helvetica, sans-serif; padding-top: 30px; width: 613px;" title="5. Replenish your muscles." /></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">5. Replenish your muscles.</span></h2>
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<span style="font-family: Arial, Helvetica, sans-serif;">I like to eat a Promax LS (Lower Sugar and natural sweetened with Stevia) bar 30-45 minutes post-workout to replenish the fuel (ATP) depleted from my muscles. Eating within this window of time helps you maintain an elevated metabolism.</span></div>
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<img alt="6. Drill yourself." class="rd_slide_img" src="http://www.rd.com/wp-content/uploads/2011/09/football-player-secrets-06-sl.jpg" style="font-family: Arial, Helvetica, sans-serif; padding-top: 30px; width: 613px;" title="6. Drill yourself." /></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">6. Drill yourself.</span></h2>
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<span style="font-family: Arial, Helvetica, sans-serif;">Instead of a using a treadmill or elliptical machine, set up cones or ladders on the floor, and do “athletic” drills to enhance your agility. The stop-and-go nature of these drills will burn more calories -- and help prevent injuries later on.</span></div>
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<img alt="7. Get competitive." class="rd_slide_img" src="http://www.rd.com/wp-content/uploads/2011/09/football-player-secrets-07-sl.jpg" style="font-family: Arial, Helvetica, sans-serif; padding-top: 30px; width: 613px;" title="7. Get competitive." /></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">7. Get competitive.</span></h2>
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<span style="font-family: Arial, Helvetica, sans-serif;">Incorporate competitive drills into your fitness routine. Get a partner and compete against each other, i.e.: short races around cones, or games using balls. The healthy competition will motivate you and help stave off boredom.</span></div>
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<img alt="8. Go total body." class="rd_slide_img" src="http://www.rd.com/wp-content/uploads/2011/09/football-player-secrets-08-sl.jpg" style="font-family: Arial, Helvetica, sans-serif; padding-top: 30px; width: 613px;" title="8. Go total body." /></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">8. Go total body.</span></h2>
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<span style="font-family: Arial, Helvetica, sans-serif;">Use more total-body exercises, for example, a squat with dumbbells, to a bicep curl, then a press overhead versus just a stand-alone squat or bicep curl. You’ll burn more calories at once and do more in less time.</span></div>
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<img alt="9. Take fish oil daily to decrease inflammation in the body and help enhance recovery. " class="rd_slide_img" src="http://www.rd.com/wp-content/uploads/2011/09/football-player-secrets-09-sl.jpg" style="font-family: Arial, Helvetica, sans-serif; padding-top: 30px; width: 613px;" title="9. Take fish oil daily to decrease inflammation in the body and help enhance recovery. " /></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">© JUPITERIMAGES CORPORATION</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">9. Take fish oil daily to decrease inflammation in the body and help enhance recovery.</span></h2>
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<span style="font-family: Arial, Helvetica, sans-serif;">You can buy it in easy-to-swallow capsules, you just have to look.</span></div>
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<img alt="10. Plan your week so you have high, moderate and low-intensity workouts spread out through the week to balance your regimen. " class="rd_slide_img" src="http://www.rd.com/wp-content/uploads/2011/09/football-player-secrets-10-sl.jpg" style="font-family: Arial, Helvetica, sans-serif; padding-top: 30px; width: 613px;" title="10. Plan your week so you have high, moderate and low-intensity workouts spread out through the week to balance your regimen. " /></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">10. Plan your week so you have high, moderate and low-intensity workouts spread out through the week to balance your regimen.</span></h2>
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<span style="font-family: Arial, Helvetica, sans-serif; line-height: 1.5em;">Also, be sure to have one or two days dedicated just to recovery, where you perform yoga or other flexibility work. More is</span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 1.5em;"> </span><i style="font-family: Arial, Helvetica, sans-serif; line-height: 1.5em;">not </i><span style="font-family: Arial, Helvetica, sans-serif; line-height: 1.5em;">always better. Without recovery, your body will secrete excess amounts of cortisol (stress hormone), which will cause your body to hold onto body fat and break down muscle tissue.</span></div>
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<span style="line-height: 1.5em;">On a side note, if an individual works out for long periods of time at only low intensities, or only at high intensities, their cortisol levels will increase, causing the body to break down lean muscle tissue and hold onto body fat. They may lose body weight, but it is lean muscle tissue that they are losing, and not body fat. So, a person who weights 200 lbs with 30 % body fat can do excessive “cardio,” lose 20 lbs and still have roughly 30% body fat. Why is this important? They now weigh less but are actually fatter. Now they have a smaller body with roughly the same amount of body fat, which is a serious health concern. On the other hand, if they do high-intensity interval training and get proper recovery, they will then be in an anabolic state, leading to increased lean muscle tissue (giving you a good shape to your body), elevated metabolism and a healthier hormone profile.</span><span style="line-height: 1.5em;"> </span></div>
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<img alt="11. Perform static stretches after your workouts, and warm-up with dynamic flexibility exercises. " class="rd_slide_img" src="http://www.rd.com/wp-content/uploads/2011/09/football-player-secrets-11-sl.jpg" style="font-family: Arial, Helvetica, sans-serif; padding-top: 30px; width: 613px;" title="11. Perform static stretches after your workouts, and warm-up with dynamic flexibility exercises. " /></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">11. Perform static stretches after your workouts, and warm-up with dynamic flexibility exercises.</span></h2>
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<span style="font-family: Arial, Helvetica, sans-serif;">A dynamic warm-up includes moves like squats and lunges performed using only your body weight, to increase circulation in your muscles and warm your body through its range of motion. Static stretches slow the muscle fibers, and are best saved for after a workout, to cool your body down.</span></div>
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<img alt="12. Prevent plateaus by incorporating new workouts or exercises into your routine every two to four weeks. " class="rd_slide_img" src="http://www.rd.com/wp-content/uploads/2011/09/13-Things-Group-Fitness-Instructors-13-sl.jpg" style="font-family: Arial, Helvetica, sans-serif; padding-top: 30px; width: 613px;" title="12. Prevent plateaus by incorporating new workouts or exercises into your routine every two to four weeks. " /></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">12. Prevent plateaus by incorporating new workouts or exercises into your routine every two to four weeks.</span></h2>
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<span style="font-family: Arial, Helvetica, sans-serif;">Your muscles will have to adapt, forcing you to work harder and burn more calories. Try new fitness classes or simply swap a type of exercise -- like running -- with cycling for a few weeks.</span></div>
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<img alt="13. Add stealthy sources of protein to your food, to balance your meals and insulin (read: energy) levels. " class="rd_slide_img" src="http://www.rd.com/wp-content/uploads/2011/09/Stocking-a-High-Protein-Kitchen-12-sl.jpg" style="font-family: Arial, Helvetica, sans-serif; padding-top: 30px; width: 613px;" title="13. Add stealthy sources of protein to your food, to balance your meals and insulin (read: energy) levels. " /></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">13. Add stealthy sources of protein to your food, to balance your meals and insulin (read: energy) levels.</span></h2>
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<span style="font-family: Arial, Helvetica, sans-serif;">Sprinkle seeds into soups or top a salad with them, for an extra boost of protein and Omega-3’s.</span></div>
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</div>Nouman Bhattihttp://www.blogger.com/profile/01202266532205106919noreply@blogger.com0tag:blogger.com,1999:blog-6255286864601108053.post-11971721502471075662012-01-16T02:13:00.002+11:002012-01-16T02:13:35.136+11:00Use a red plate to lose a bit of weight: People who eat off them cut their food intake by 40%<div dir="ltr" style="text-align: left;" trbidi="on">
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Eating from a red plate could help dieters lose weight, scientists claim.</div>
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Serving up meals on red plates or drinking from red cups cuts consumption by about 40 per cent, according to one study carried out by German and Swiss academics.</div>
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Researchers say the colour red may encourage diners to avoid snacking because it is commonly associated with the idea of ‘danger, prohibition and stop’.</div>
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<span style="background-color: white; font-family: Arial, Helvetica, sans-serif;">They claim the discovery means the Government and food industry could use red packaging on unhealthy foods as a deterrent – and could even use more red in pubs to prevent people drinking too much.</span></div>
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In the study, 41 male students were asked to drink tea from cups marked with red or blue labels. They drank 44 per cent less from cups with red labels.<br /></div>
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In the second part of the study, 109 people were given ten pretzels each on either a red, blue or white plate. Those with a red plate ate fewer pretzels.<br /></div>
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The results were published in the journal Appetite.</div>
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Ursula Arens, from the British Dietetic Association, said: ‘Red may be associated with alarm or something primeval.'</div>
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<br /><span style="font-family: Arial, Helvetica, sans-serif; font-size: 10px;">Read more: </span><a href="http://www.dailymail.co.uk/health/article-2086843/Use-red-plate-lose-bit-weight-People-eat-cut-food-intake-40.html#ixzz1jXY8eQ58" style="color: #003399; cursor: pointer; font-family: Arial, Helvetica, sans-serif; font-size: 10px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; min-height: 1px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none;">http://www.dailymail.co.uk</a></span></div>Nouman Bhattihttp://www.blogger.com/profile/01202266532205106919noreply@blogger.com2tag:blogger.com,1999:blog-6255286864601108053.post-33208126191852232992012-01-12T21:00:00.000+11:002012-01-12T21:00:05.779+11:00How to Pick a Healthy Packaged Food<div dir="ltr" style="text-align: left;" trbidi="on">
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W<span style="background-color: white; color: #1a1a1a; font-family: PoynterOSTextTwoL-Roman; line-height: 19px; text-align: -webkit-auto;">hen you find a packaged food in the supermarket with a long list of ingredients on the label, just set it back on the shelf and look for a simpler version of the food. (We’re talking here about the “Ingredients” part of the label. “Nutrition Facts” is another part, and more about that later.) The alarming truth is, many of those ingredients are various kinds of sugars and chemical additives, and they’re not put there for you — they’re there to benefit the company that processes the food.</span></div>
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</div>Nouman Bhattihttp://www.blogger.com/profile/01202266532205106919noreply@blogger.com2