Fashion News, Fitness Tips, Healthy Food, All In One Place!
Showing posts with label get healthier. Show all posts
Showing posts with label get healthier. Show all posts
Monday, 22 June 2015
Thursday, 9 January 2014
Foods that Kill Belly Fat
Being overweight or having excess fat is a health problem that might be a serious health issue of one’s lifestyle. Maybe you or someone you know is also having this problem.
Every time I ask people what body part they want to improve…it’s always their abs…or in other words, they want to lose belly fat.
.jpg)
There are certain foods that KILL belly fat and others that CAUSE belly fat.
Here are some that will flatten that bulge:
Every time I ask people what body part they want to improve…it’s always their abs…or in other words, they want to lose belly fat.
There are certain foods that KILL belly fat and others that CAUSE belly fat.
Here are some that will flatten that bulge:
Omletes
Eggs are nutrient dense and loaded with belly-burning protein, vitamins B6, B12, A, D, E and K, folate, choline, lutein, calcium, iron, phosphorus, zinc and omega3 fatty acids. Plus, they will keep you full for long periods of time.
2- Veggies
Cetain vegetables such as broccoli, cauliflower, brussel sprouts, kale and cabbage contain special phytonutrients (fight-o-nutrients), such as indole-3-carbinol (I3C), which help to fight against environmental estrogens that can add belly fat.
3- Black Beans
Black beans are also one of the highest in flavonoids of all the beans. And research shows that flavonoids may thwart the storage of excess tummy fat.
4- Peanuts
.jpg)
Peanuts could help you lose weight. Healthy fats in peanuts are burned more readily than the less-healthy fats found in cookies, chips, and creamy desserts.
5- Tea
When human fat cells were treated with white tea extract in a lab study, the cells absorbed about 70% less fat than the untreated cells did. And those same tea compounds also triggered the breakdown of fat in existing cells.
6- Seafood
Studies have shown that seafood has been found to contain monounsaturated fat (MUFA). Studies have also shown that having a regular diet with foods containing MUFA can prevent belly fat.
Tuesday, 12 November 2013
What Is Osteoporosis?
Osteoporosis is a
disease characterized by low bone mass and loss of bone tissue that may lead to
weak and fragile bones. If you have osteoporosis, you have an increased risk
for fractured bones (broken bones).
Symptoms of Osteoporosis
Osteoporosis can be present without any symptoms for decades because osteoporosis doesn't cause symptoms until bone fractures. Moreover, some osteoporotic fractures may escape detection for years when they do not cause symptoms. Therefore, patients may not be aware of their osteoporosis until they suffer a painful fracture. The symptom associated with osteoporotic fractures usually is pain; the location of the pain depends on the location of the fracture. The symptoms of osteoporosis in men are similar to the symptoms of osteoporosis in women.
Risk Factors for Developing Osteoporosis?
Certain risk factors are linked to the development of osteoporosis and may contribute to an individual's likelihood of developing the disease. Many people with osteoporosis have several risk factors, but others who develop the disease have no known risk factors.
Prevention and Treatment
Some of the most important treatments for preventing osteoporosis include diet, exercise, and not smoking. These recommendations apply to men and women. (See "Overview of the management of osteoporosis in post menopausal women" and "Treatment of osteoporosis in men".)
Diet — An optimal diet for preventing or treating osteoporosis includes consuming an adequate number of protein and calories as well as optimal amounts of calcium and vitamin D, which are essential in helping to maintain proper bone formation and density.
Calcium intake — Experts recommend that premenopausal women and men consume at least 1000 mg of calcium per day; this includes calcium in foods and beverages plus calcium supplements. Postmenopausal women should consume 1200 mg of calcium per day (total of diet plus supplements). However, you should not take more than 2000 mg calcium per day due to the possibility of side effects. (See "Patient information: Calcium and vitamin D for bone health (Beyond the Basics)".)
The main dietary sources of calcium include milk and other dairy products, such as cottage cheese, yogurt, or hard cheese, and green vegetables, such as kale and broccoli (table 1). A rough method of estimating dietary calcium intake is to multiply the number of dairy servings consumed each day by 300 mg. One serving is 8 oz of milk (236 mL) or yogurt (224 g), 1 oz (28 g) of hard cheese, or 16 oz (448 g) of cottage cheese.
Calcium supplements (calcium carbonate or calcium citrate) may be suggested for women who cannot get enough calcium in their diet (table 2). Calcium doses greater than 500 mg/day should be taken in divided doses (eg, once in morning and evening).
Vitamin D intake — Experts recommend that men over 70 years and postmenopausal women consume 800 international units of vitamin D each day. This dose appears to reduce bone loss and fracture rate in older women and men who have adequate calcium intake (described above). Although the optimal intake has not been clearly established in premenopausal women or in younger men with osteoporosis, 600 international units of vitamin D daily is generally suggested. (See "Calcium and vitamin D supplementation in osteoporosis".)
Milk supplemented with vitamin D is a primary dietary source of dietary vitamin D; it contains approximately 100 int. units per 8 oz (236 mL). Another good source is salmon, with approximately 600 int. units per 3.5 oz (98 g) serving. Experts recommend vitamin D supplementation for all patients with osteoporosis whose intake of vitamin D is below 400 int. units per day.
Protein supplements — Protein supplements may be recommended in some people to ensure sufficient protein intake. This may be particularly important for those who have already had an osteoporotic fracture.
Alcohol, caffeine, and salt intake — Drinking alcohol excessively (more than two drinks a day) can increase the risk of fracture due to an increased risk of falling, poor nutrition, etc., so it should be avoided.
Restricting caffeine or salt has not been proven to prevent bone loss in people who consume an adequate amount of calcium.
Exercise — Exercise may decrease fracture risk by improving bone mass in premenopausal women and helping to maintain bone density for women after menopause. Furthermore, exercise may decrease the tendency to fall due to weakness. Physical activity reduces the risk of hip fracture in older women as a result of increased muscle strength. Most experts recommend exercising for at least 30 minutes three times per week.
The benefits of exercise are quickly lost when a person stops exercising. A regular, weight-bearing exercise regimen that a person enjoys improves the chances that the person will continue it over the long term. (See "Patient information: Exercise (Beyond the Basics)".)
Smoking — Stopping smoking is strongly recommended for bone health because smoking cigarettes is known to speed bone loss. One study suggested that women who smoke one pack per day throughout adulthood have a 5 to 10 percent reduction in bone density by menopause, resulting in an increased risk of fracture. (See "Patient information: Quitting smoking (Beyond the Basics)".)
Falls — Falling significantly increases the risk of osteoporotic fractures in older adults. Taking measures to prevent falls can decrease the risk of fractures. Such measures may include the following:
Removing loose rugs and electrical cords or any other loose items in the home that could lead to tripping, slipping, and falling.
Providing adequate lighting in all areas inside and around the home, including stairwells and entrance ways.
Avoiding walking on slippery surfaces, such as ice or wet or polished floors.
Avoiding walking in unfamiliar areas outside.
Reviewing drug regimens to replace medications that may increase the risk of falls with those that are less likely to do so.
Visiting an ophthalmologist or optometrist regularly to get the optimal eye glasses.
Medications — Prolonged therapy with and/or high doses of certain medications can increase bone loss. The use of these medications should be monitored by a healthcare provider and decreased or discontinued when possible. Such medications include the following:
Glucocorticoid medications (eg, prednisone)
Heparin, a medication used to prevent and treat abnormal blood clotting (ie, anticoagulant)
Certain antiepileptic drugs (eg, phenytoin, carbamazepine, primidone, phenobarbital, and valproate)
Osteoporosis can be present without any symptoms for decades because osteoporosis doesn't cause symptoms until bone fractures. Moreover, some osteoporotic fractures may escape detection for years when they do not cause symptoms. Therefore, patients may not be aware of their osteoporosis until they suffer a painful fracture. The symptom associated with osteoporotic fractures usually is pain; the location of the pain depends on the location of the fracture. The symptoms of osteoporosis in men are similar to the symptoms of osteoporosis in women.
Risk Factors for Developing Osteoporosis?
Certain risk factors are linked to the development of osteoporosis and may contribute to an individual's likelihood of developing the disease. Many people with osteoporosis have several risk factors, but others who develop the disease have no known risk factors.
Prevention and Treatment
Some of the most important treatments for preventing osteoporosis include diet, exercise, and not smoking. These recommendations apply to men and women. (See "Overview of the management of osteoporosis in post menopausal women" and "Treatment of osteoporosis in men".)
Diet — An optimal diet for preventing or treating osteoporosis includes consuming an adequate number of protein and calories as well as optimal amounts of calcium and vitamin D, which are essential in helping to maintain proper bone formation and density.
Calcium intake — Experts recommend that premenopausal women and men consume at least 1000 mg of calcium per day; this includes calcium in foods and beverages plus calcium supplements. Postmenopausal women should consume 1200 mg of calcium per day (total of diet plus supplements). However, you should not take more than 2000 mg calcium per day due to the possibility of side effects. (See "Patient information: Calcium and vitamin D for bone health (Beyond the Basics)".)
The main dietary sources of calcium include milk and other dairy products, such as cottage cheese, yogurt, or hard cheese, and green vegetables, such as kale and broccoli (table 1). A rough method of estimating dietary calcium intake is to multiply the number of dairy servings consumed each day by 300 mg. One serving is 8 oz of milk (236 mL) or yogurt (224 g), 1 oz (28 g) of hard cheese, or 16 oz (448 g) of cottage cheese.
Calcium supplements (calcium carbonate or calcium citrate) may be suggested for women who cannot get enough calcium in their diet (table 2). Calcium doses greater than 500 mg/day should be taken in divided doses (eg, once in morning and evening).
Vitamin D intake — Experts recommend that men over 70 years and postmenopausal women consume 800 international units of vitamin D each day. This dose appears to reduce bone loss and fracture rate in older women and men who have adequate calcium intake (described above). Although the optimal intake has not been clearly established in premenopausal women or in younger men with osteoporosis, 600 international units of vitamin D daily is generally suggested. (See "Calcium and vitamin D supplementation in osteoporosis".)
Milk supplemented with vitamin D is a primary dietary source of dietary vitamin D; it contains approximately 100 int. units per 8 oz (236 mL). Another good source is salmon, with approximately 600 int. units per 3.5 oz (98 g) serving. Experts recommend vitamin D supplementation for all patients with osteoporosis whose intake of vitamin D is below 400 int. units per day.
Protein supplements — Protein supplements may be recommended in some people to ensure sufficient protein intake. This may be particularly important for those who have already had an osteoporotic fracture.
Alcohol, caffeine, and salt intake — Drinking alcohol excessively (more than two drinks a day) can increase the risk of fracture due to an increased risk of falling, poor nutrition, etc., so it should be avoided.
Restricting caffeine or salt has not been proven to prevent bone loss in people who consume an adequate amount of calcium.
Exercise — Exercise may decrease fracture risk by improving bone mass in premenopausal women and helping to maintain bone density for women after menopause. Furthermore, exercise may decrease the tendency to fall due to weakness. Physical activity reduces the risk of hip fracture in older women as a result of increased muscle strength. Most experts recommend exercising for at least 30 minutes three times per week.
The benefits of exercise are quickly lost when a person stops exercising. A regular, weight-bearing exercise regimen that a person enjoys improves the chances that the person will continue it over the long term. (See "Patient information: Exercise (Beyond the Basics)".)
Smoking — Stopping smoking is strongly recommended for bone health because smoking cigarettes is known to speed bone loss. One study suggested that women who smoke one pack per day throughout adulthood have a 5 to 10 percent reduction in bone density by menopause, resulting in an increased risk of fracture. (See "Patient information: Quitting smoking (Beyond the Basics)".)
Falls — Falling significantly increases the risk of osteoporotic fractures in older adults. Taking measures to prevent falls can decrease the risk of fractures. Such measures may include the following:
Removing loose rugs and electrical cords or any other loose items in the home that could lead to tripping, slipping, and falling.
Providing adequate lighting in all areas inside and around the home, including stairwells and entrance ways.
Avoiding walking on slippery surfaces, such as ice or wet or polished floors.
Avoiding walking in unfamiliar areas outside.
Reviewing drug regimens to replace medications that may increase the risk of falls with those that are less likely to do so.
Visiting an ophthalmologist or optometrist regularly to get the optimal eye glasses.
Medications — Prolonged therapy with and/or high doses of certain medications can increase bone loss. The use of these medications should be monitored by a healthcare provider and decreased or discontinued when possible. Such medications include the following:
Glucocorticoid medications (eg, prednisone)
Heparin, a medication used to prevent and treat abnormal blood clotting (ie, anticoagulant)
Certain antiepileptic drugs (eg, phenytoin, carbamazepine, primidone, phenobarbital, and valproate)
Thursday, 2 May 2013
Guest Post: How Better Sleep Can Help Your Energy And Stress Levels
Getting enough sleep fuels your brain and your body alike. So it is important to identify certain habits and behaviors in your life that may be to the detriment of your sleeping. Are you drinking a lot of coffee or soda? Caffeine and sugar both produce “temporary highs” that usually end with a crash. If you cut down how much caffeine and sugar you consume, your head will feel clearer, you will get less drowsy during the day, and sleep better at night. Another bad habit that also hurts your ability to sleep is smoking cigarettes. If you are a smoker, you almost certainly already know that you should quit. So add better sleep as a reason to finally make that move.
When you do not get adequate sleep, your body and brain both slow down. You will feel drowsy and groggy during the day, and you might find this hurts your ability to do your work well or articulate yourself. This can be frustrating and lead you to irrational thinking. The average person needs seven to eight hours of sleep every night, so try to engage in a lifestyle that is more likely to help you achieve that goal.
Below are some tips to improve your sleeping. Implement these and your energy and stress levels will also see positive results.
Exercise more
Getting more exercise will tire your body and lead you to get a better night's sleep. You do not even need to go to the gym to achieve these results. Try parking further away from the entrance at your office building, or opting to take the stairs whenever plausible. If you sit at a desk all day, get up and walk around the office at least once an hour. If you can get a treadmill and standing desk in your office, that is an even better option.
Get rid of the bedroom television
Falling asleep to the television is very common in this country, but it is a bad habit. Get the television out of the bedroom. Read a book to fall asleep to instead. You’ll feel better in the morning.
Take a Power Nap
If you find yourself drowsy around 3 in the afternoon, you are experiencing the “afternoon slump.” Instead of having a cup of coffee, take a twenty to thirty minute nap. The power nap is a healthier alternative to artificial caffeine.
About the Author: Brandon Travis likes to spend his free time swimming and training for his next triathlon in the spring. When he's not working out he likes to review sites like iRollOver.
Sponsor Ad:
Sponsor Ad:
Subscribe to:
Posts (Atom)