Healthy Living

Why Type A people often struggle with weight loss programs

0 calories, frustations, struggle, tired, weightloss October 25, 2017

<div class="post-content"><h2 class="title">Why Type A people often struggle with weight loss programs</h2>These qualities also mean they can get frustrated with mainstream diets and workout programs when they don't work.The
 problem is that weight loss programs have a one-size-fits-all structure
 to appeal to the masses. So for Type As committed to a program and 
following it diligently but frustrated by failure, it may be the program
 that's a failure, not them.But you can also harness the 
psychology of a Type A personality to turn diets and workout 
frustrations and failures into successes. Consider three areas of 
opportunity.
This is a classic mindset for Type A personalities: You're either all
 in, or you're all out. If you're getting sick or feeling tired, you'll 
work out no matter what, because that's what the program says. If you're
 on a strict diet but it's your birthday, you'll avoid cake at all 
costs.
But the problem with this approach is that you'll feel ultra-restricted and be more likely to go overboard next time.

Therefore, you need to build some flexibility into the rules.
Are a few bites of cake really going to derail your diet? No. So 
instead of feeling like one little misstep will derail you, build 
confidence that you know what's best for you and that your diet is 
simply an outline, not the law.
If you are intensely committed to exercise and don't leave room for 
feeling sick or tired or wanting to change the workout you had 
scheduled, it can lead to burnout. If you're not getting enough sleep to
 wake early and work out, you are probably better off sleeping in a few 
days a week and doing fewer workouts.

Really intense workouts

Sometimes, a long or intense workout can seem intimidating. However, 
if you've got a Type A personality and you're committed to a weight loss
 program, these workouts may seem non-negotiable! But sometimes, you're 
exhausted or your body is too sore from a previous workout. A break is 
needed, and it can be too taxing on the body to follow a regimented 
workout plan every single day.

Again, leave room for flexibility and changes to your workouts. 
Instead of doing an intense spinning class because that's what was on 
the schedule, allow yourself the freedom to choose a more relaxing yoga 
class instead. If you run out of time to do a 45-minute workout at the 
gym without feeling frazzled and rushed, make a deal with yourself that 
you'll do a 15-minute ab routine in your living room instead.
Sometimes, the commitment to intense workouts doesn't allow us room 
to connect with how we feel and what we know is best for our bodies, so 
taking a moment to assess our feelings is key to sticking to a program 
long-term.

Avoiding social gatherings

If you're following a rigid weight-loss program, going out to eat can cause a lot of anxiety.
Will you be tempted by food off your plan? Will others comment about 
your eating habits? Will the chef cook your food correctly (light sauce,
 light seasoning and grilled rather than fried, please)? Although these 
are valid concerns when you're on a healthy eating plan, they don't have
 to cause you to become a hermit. Food programs can always be adapted 
for your own individual needs.
<a href="https://www.amazon.in/gp/offer-listing/B00QPS8BAW/ref=as_li_tl?ie=UTF8&camp=3638&creative=24630&creativeASIN=B00QPS8BAW&linkCode=am2&tag=visualarts25-21&linkId=e21c483d012200004b63fa272aa3d969"><img alt="q?_encoding=UTF8&MarketPlace=IN&ASIN=B00QPS8BAW&ServiceVersion=20070822&ID=AsinImage&WS=1&Format=_SL250_&tag=visualarts25-21" src="//ws-in.amazon-adsystem.com/widgets/q?_encoding=UTF8&MarketPlace=IN&ASIN=B00QPS8BAW&ServiceVersion=20070822&ID=AsinImage&WS=1&Format=_SL250_&tag=visualarts25-21" /></a><img alt="ir?t=visualarts25-21&l=am2&o=31&a=B00QPS8BAW" height="1" src="//ir-in.amazon-adsystem.com/e/ir?t=visualarts25-21&l=am2&o=31&a=B00QPS8BAW" style="border:none;margin:0px;" width="1" />For example, if you're going a friend's house, eat something that's 
on your food plan before heading over, and then pick and choose what 
you'd like to eat once you're there. Arriving full will decrease your 
likelihood to overeat foods that aren't on your plan.
Similarly, when you're out to eat at a restaurant, pick foods that 
are on your plan, and don't stress too much about the specifics, like 
how the protein or veggies are cooked or what sauce is on them. You can 
ask for light sauce or no sauce, or to sub vegetables for mashed 
potatoes, for example, but avoiding eating out altogether would make 
anyone go crazy!

See the latest news and share your comments with CNN Health on Facebook and Twitter.

<a href="https://www.amazon.in/gp/offer-listing/B00MGFZP7K/ref=as_li_tl?ie=UTF8&camp=3638&creative=24630&creativeASIN=B00MGFZP7K&linkCode=am2&tag=visualarts25-21&linkId=99d79de8d9b9f4368777024c96229295"><img alt="q?_encoding=UTF8&MarketPlace=IN&ASIN=B00MGFZP7K&ServiceVersion=20070822&ID=AsinImage&WS=1&Format=_SL250_&tag=visualarts25-21" src="//ws-in.amazon-adsystem.com/widgets/q?_encoding=UTF8&MarketPlace=IN&ASIN=B00MGFZP7K&ServiceVersion=20070822&ID=AsinImage&WS=1&Format=_SL250_&tag=visualarts25-21" /></a><img alt="ir?t=visualarts25-21&l=am2&o=31&a=B00MGFZP7K" height="1" src="//ir-in.amazon-adsystem.com/e/ir?t=visualarts25-21&l=am2&o=31&a=B00MGFZP7K" style="border:none;margin:0px;" width="1" />The benefits of having a Type A personality include finding security 
in the structure and rigidity of diet and workout programs, but this 
personality type also needs to allow room for flexibility and changes. 
Just because you go off the course of one particular program doesn't 
mean you've gone off-course altogether.
Making choices that align with how you feel and what you want for 
yourself is a top priority and is essential to being successful while 
engaging with a specific and formulated weight loss program.
Stephanie Mansour is a health and wellness journalist and consultant and weight loss coach for women.</div> <iframe width="560" height="315" src="https://www.youtube.com/embed/aGtwMA5_mUo" frameborder="0" allowfullscreen></iframe>

Why Type A people often struggle with weight loss programs

0 calories, frustations, struggle, tired, weightloss October 25, 2017

Why Type A people often struggle with weight loss programsThese qualities also mean they can get frustrated with mainstream diets and workout programs when they don't work.The problem is that weight loss programs have a one-size-fits-all structure … Read more »

25Oct2017

Can holding in a sneeze kill you?

0 bloodvessel, brain, eardrum, ent, eyelevel, mucus, nerve, saliva, sneezing October 24, 2017

<img alt="02-weird-facts-sneezing-482561024-Wavebreakmedia.jpg" src="https://www.rd.com/wp-content/uploads/sites/2/2016/11/02-weird-facts-sneezing-482561024-Wavebreakmedia.jpg" style="width:717.362px;height:478.067px;" /> <div class="post-content"><h2 class="title">Health Tips : Can holding in a sneeze kill you?</h2>
It’s always the worst time when that urge to sneeze hits—a quiet movie 
theater, an elevator packed with people, or right before you lean in you
 kiss your date goodnight.
There are just some times when you don’t want to 
spray snot all over the place. So is it safe to hold in a sneeze? We 
checked in with experts to find out what’s exactly behind your sneezing,
 and what can happen to your body if you try to snuffle one.
Why do we sneeze in the first place?
Sneezing is a complex physiological reflex. It occurs 
when you breathe in an irritating substance or particle, which passes 
through your nostrils into the lining of your nose.
This triggers a release of histamine, irritating the 
nerve cells in your nasal lining that travels from your trigeminal 
nerve—which provides sensation to your face—to your brain, explains Dale
 Amanda Tylor, M.D., M.P.H., otolaryngologist at ENT Associates of Santa
 Barbara. (Nasal congestion or allergies can spark the release of 
histamine, too.)
When your brain gets the signal, it activates your throat
 muscles, and tells your lungs to release a powerful burst of air 
through your windpipe, she says. This release of air occurs to push out 
the particles that are irritating your nose.
"Sneezes are so powerful that [your snot can] travel the 
dimensions of a room and land up to 6 to 8 meters away," says Erich 
Voigt, M.D., clinical associate professor in the department of 
otolaryngology at NYU Langone Health.

What happens if you hold in a sneeze?
All that pressure has to go somewhere.
“If you keep the mouth or nose closed, the generated 
pressure will back up into your head (sinuses), nasal cavity, or down 
the throat back into the chest," says Dr. Voigt.
"Suppressing the sneeze by holding the nose or mouth 
leads to a noticeable increase in pressure, about 5 to 24 times of that 
during a normal sneeze.”
Still, snuffling a sneeze is so quick, so that rise in 
pressure is over fast. That means it can’t be harmful, right? Well, not 
exactly.
"It’s kind of like saying that when Floyd Mayweather 
punches you, his glove is in contact with your face for only a fraction 
of a second,” says Ahmad R. Sedaghat, M.D., Ph.D., assistant professor 
in the department of otolaryngology at Harvard Medical School. “But 
because the force/pressure during that fraction of second is so high, it
 can do real damage.”
What are the health effects of holding in a sneeze?
That trapped pressure can be the reason that holding in a sneeze can be dangerous, he says.
For one, your ears can be at risk. When you hold in a 
sneeze, air and pressure can travel up your Eustachian tubes—small 
passageways linking your throat to your middle ear—and cause your 
eardrum to rupture.
"In the more severe case, instead of the air rupturing 
the ear drum, it leads to rupture of the delicate structures of the 
inner ear causing permanent hearing loss," Dr. Sedaghat says.
The pressure of holding in a sneeze can also cause you to
 pop a small blood vessel in your eye, nose, or eardrum, but that’s very
 rare, says Dr. Tylor.
It’s also extremely rare, but holding in a sneeze can 
cause the rupture of aneurysm, a condition where part of your artery 
wall weakens, causing a bulge.
“With an aneurysm, a weak part of [a blood vessel in the 
brain] could rupture at any time, or never rupture at all—but a sudden 
change in intracranial pressure could cause it to rupture,” says Dr. 
Tylor. “That would probably less common than getting struck by 
lightning.”
And before you freak out, the people most at risk of the 
serious injuries generally have health conditions that leave them more 
susceptible, like abnormal blood vessels, or have had recent sinus, 
vascular, or brain surgery, or a head, neck or chest injury of some 
kind, says Dr. Voigt.
Bottom line: Should you hold in your sneeze?
Let them rip: The function of the sneeze is to allow a 
release of pressure. If you hold it in, not only are you not allowing 
your body to do its job—clear out those nasal irritants—but you’re also 
putting your body at risk by containing that pressure.
Still, if there is a time when you really don’t want to 
sneeze, you can try to stimulate your other sensory nerves, which can 
help block your sneeze reflex, says Dr. Tylor. By blocking it at that 
step, you wouldn’t be trapping any pressure.
"You can sometimes prevent it by blowing the nose, or 
pressing on the region of the lip just below the nose, or rubbing the 
nose," she says.

Can holding in a sneeze kill you?

0 bloodvessel, brain, eardrum, ent, eyelevel, mucus, nerve, saliva, sneezing October 24, 2017

Health Tips : Can holding in a sneeze kill you? It’s always the worst time when that urge to sneeze hits—a quiet movie theater, an elevator packed with people, or right before you lean in you kiss your date goodnight. There are just some times when… Read more »

24Oct2017

Why crying is GOOD !

0 awareness, benefits, crying, emotional, good, health October 20, 2017

<div class="post-content"><h2 class="title">Why crying is GOOD for you: 5 unusual health benefits you get from tearing-up easily</h2>
People who cry might have a reputation of appearing weak or too emotional.  
This causes some to choke down their emotions instead to appear stronger and in control.
But experts insist that there are some 
unexpected health benefits for people who cry often, including lower 
stress levels, a decrease of toxins in the body, and greater emotional 
awareness.

Researchers have found that crying is a positive
 release of emotions and stress for someone. It allows the body to rid 
itself from toxic stress hormones (file photo)

1. Crying allows a positive release
Crying activates the parasympathetic nervous system in the body to signal to the glands in the eyes to release tears. 
After the crying session is over, the body is able to slow down its breathing and heart rate to a more controlled pace.
This entire experience sends a positive release throughout the body and gives off the feeling of relief for the person. 
One study from the University of South Florida studied how people felt after crying.

The researchers found that almost everyone in the study felt better after a crying session. 
'The overwhelming majority of our participants reported mood improvement after crying,'' the researchers said.
Out of everyone who was studied, more than 88 percent said they felt better after they cried. 
The researchers also found that personality also played a role into who was more likely to enjoy their crying session. 
2. Toxic hormones are flushed from the body
Human tears contain the stress hormone adrenocorticotropic hormone (ACTH). 
People who have higher levels of ACTH in their body are at risk of developing diseases such as Addison's disease. 
This disease can cause extreme fatigue, low blood sugar levels and depression. 
Crying flushes ACTH from the body, which can then make the person feel calmer. 
Tears also contain the hormone prolactin.
This hormone is found in both genders during moments of sexual gratification and interpersonal connections. 
When someone cries, this hormone is 
released in the body to help give off the soothing and calming feeling 
that people feel afterwards.

3. The body's emotional awareness is heightened
Animals cry in order to clear their tear ducts from any debris.  
But Humans are have a different reason for
 tear ducts. They are the only living organism on the planet who cries 
because of how they are feeling. 
A good cry is the body's cue that it is feeling the emotion and therefore it makes it more self-aware. 
By allowing the body to tap into emotions 
of sadness, it can also become more aware of other feelings such as 
happiness, relief and gratitude. 
4. Stress is alleviated 
It can be stressful to attempt to contain your emotions when you don't feel fine. 
But allowing yourself to cry can release tension that has built up in the body. 
Experimental psychologist Alex Goetz, who 
founded leading health risk management company General Health Inc, said:
 'Emotional tears, shed in moments of intense feeling, carry stress 
hormones and are a way of getting rid of them. 
'Even if crying embarrasses you, it signals that you've reached a level of stress that's detrimental to your health.' 
Experts have found that the majority of people who cry immediately feel more relaxed after they are done.  
5. It makes others more comfortable with their emotions
Being open with your emotions towards 
others can help improve relationships and allow for them to also show 
how they are feeling. 
Certain businesses in Japan and the UK have capitalized on having areas where people can openly express their sadness.
'Crying clubs' are spaces where people can go and connect with their emotions without feeling shame. 
This idea first originated in Japan and 
then traveled to England in 2007 when Loss, the first British 'crying 
club', was opened. 
These places play sad music or movies to help people tap into their own emotions.  
People who attend these places find they grow more comfortable witnessing other people cry.  
</div> <iframe width="560" height="315" src="https://www.youtube.com/embed/MSWbhPCJkqg" frameborder="0" allowfullscreen></iframe>

Why crying is GOOD !

0 awareness, benefits, crying, emotional, good, health October 20, 2017

Why crying is GOOD for you: 5 unusual health benefits you get from tearing-up easily People who cry might have a reputation of appearing weak or too emotional. This causes some to choke down their emotions instead to appear stronger and in control.… Read more »

20Oct2017

Healthy Diwali feasting

0 diwali, feasting, happy, happydiwali, Healthy October 18, 2017

<h2 class="title"><img alt="india-diwali.adapt.945.1.jpg" src="http://kids.nationalgeographic.com/content/dam/kids/photos/Countries/H-P/india-diwali.adapt.945.1.jpg" style="width:653.788px;height:367.367px;" /> </h2><h2 class="title"> </h2><h2 class="title">A seven-point guide to healthy Diwali feasting</h2> The 
best kind of celebrations focus on a festival’s true essence—in the case
 of Diwali this is about giving and sharing. Excesses, unfortunately, 
are not limited to Diwali, Dussehra, Eid or Christmas—they are just more
 visible during festivals. And instead of focusing on the bingeing and 
guilt, these occasions have the potential to become opportunities for us
 to fine-tune our daily life and return to the traditional ways of 
eating and cooking like our grandmothers did. Festivals are a time to be
 grateful, not guilty, for what you have on your plate, and to feast 
with a conscience.1. Dieting and Diwali

The whole idea of being on a diet is to become 
healthier, fitter and leaner. If one must achieve that, then the diet 
must be sustainable as well as culture-compliant. And in this case diets
 must account for the big Diwali nights, the card sessions, morning 
pujas and exchange of mithai and goodies. In fact, Diwali is a good time
 to figure out if you are on a sustainable diet; if eating a regular 
Diwali meal amounts to breaking your diet, then it means your 
weight-loss plans are not going to be successful.
 Essentially, what this reveals is whether your diet fits into the 
game plan of the weight-loss industry. These unrealistic diets are not a
 culture fit, instead, they focus on the guilt around occasion-based 
feasting and take advantage of it to sell detox plans or packages that 
are often extreme and doomed to fail.
 A wholesome diet will teach you to eat without guilt. There really is nothing wrong in enjoying your halwa and puri.2. Preparing your body
Keep up your regular exercise routine but bring 
it down a notch if you are staying awake till the wee hours. About six 
rounds of Suryanamaskar help you save on travel time to the gym, take 
less than 15 minutes, leave you feeling fresh and can even help smoothen
 the digestive processes post bouts of overeating.
When it comes to food, it’s important to go back to grandma’s basics.
 Be thankful for the food on your plate; take only as much as you can 
finish and don’t forget to share with the less fortunate.
There is no societal rule or religious ritual that requires us to 
binge only at odd hours, it is just in keeping with the foolish belief 
that chaotic meal timings make us seem young, carefree and cool. 
Clearly, however, no one looks cool or young while sporting a paunch 
under a flowing dress, slouching on tables, burping during meals, or 
even waking up feeling bloated the morning after.
 It is not your body but your entire lifestyle that needs to be 
prepared in the run-up to Diwali—and this should continue even after the
 festivities end. A fit and healthy body cannot be achieved in two 
weeks, fitness is the compound effect of small steps taken in the 
direction of health and harmony every single day.

3. ‘Mithai’, the mistaken villain
 There is an alternative to the fear of 
mithai—learn about its goodness and educate yourself in the basics so 
that we don’t become a culture that is replacing its Diwali goodies of 
kaju katli (cashew barfi) with dark chocolate, red velvet cup cakes and 
brownies, while the West is experimenting with peanut bars and cashew 
crackles at high-end cafés and washing it down with turmeric lattes.
 Ghee, one of the biggest components of mithai, helps keep the 
intestines in good shape and ready to take on the load of overeating 
during Diwali. It is an essential fat, helps assimilate fat-soluble 
vitamins like A, D and E and protects your bones, skin and immune 
function as the season changes. Sugar or jaggery is therapeutic when 
mixed with nuts, ghee, besan atta (chickpea flour) or gond (edible gum 
from the sap of the acacia tree) or semolina—all of which are 
nutrient-dense and delicious. Sweets made in ghee are a time-tested 
recipe that cause the least amount of disturbance to blood sugar levels.
 This fact is especially important to keep in mind for those who are 
diabetic or would like to lose weight.
 Again, there are small things we can borrow from 
our collective wisdom that are even more relevant today. For example, 
try and buy the chickpea flour directly from farmers or organic stores, 
not malls, to make laddoos. Second, bring back the practice of making 
sweets at home. That is both a good workout and a lesson in equality as 
it involves children irrespective of their gender.4. The right kind of dried fruit
Dried fruit is great when eaten first thing in 
the morning, as a snack, or turned into a mithai. Nuts are a good source
 of amino acids, minerals and phytonutrients and all dried fruit is 
good—almonds, pistachio, cashew (it is a myth that the cashew nut is 
full of cholesterol; it has zero cholesterol and actually helps regulate
 it). The problem often lies in the form in which we consume it. Dried 
fruits are often available as packaged and processed snacks that have 
preservatives and other low-grade ingredients. During Diwali, these are 
often eaten as nibbles with alcoholic drinks.

5. Choosing wisely
 Avoid packaged foods, especially the low-grade 
variety picked up as a quick snack. Instead, have home-made sweets. Pick
 two days in the week when you will have sweets as part of your lunch. 
On the other days, have them as a snack between meals, a laddoo or a 
barfi at 4pm or a portion of moong dal halwa at 6pm when you are super 
hungry. Avoid the low-sugar or low-fat variety, instead go for full-fat 
mithai. Leave the brownies and dark chocolate for another time, dig into
 the jalebi, halwa and barfi.
 Also, know that replacing sugar with stevia or 
any other sugar substitute, ghee with olive oil or fat-free cream, is 
not really a healthier alternative. A home-made mithai, eaten once a day
 over three-four days of the Diwali weekend, won’t land you in trouble. 
The actual game changer in blood sugar regulation is the late-night 
eating.6. Surviving all-nightersA few simple things can help you manage the 
Diwali parties better. It’s best to have a meal of dal chawal or khichdi
 before leaving home. Once at the party, identify the freshest 
home-cooked dishes, eat just those and only till you are half full. And 
if you have to, drink after dinner—and with each drink, have a glass of 
water. If you are up till late, help yourself to a handful of dry 
fruits, add them to a cup of milk, if you can have one, with a pinch of 
haldi and sonth (dried ginger)—call it something exotic like the immune 
booster or fat-buster shake—and gulp it down with pride. This drink will
 ensure you are not bloated or afflicted by some infection the next 
morning.7. A healthy Diwali menu
The healthiest Diwali menu is one that sticks to
 the basics. It could be a simple spread comprising home-made mithai, 
one freshly fried item, one sabzi, one dal, some roti and rice, 
accompanied by some chutney, pickle or papad, all of it served with love
 and attention to detail. Bring out your traditional silver thalis or 
kansa (bell-metal) plates and have a leisurely sit-down dinner. Indulge 
your guests with time and attention rather than an overwhelming variety 
of dishes. Break the monotony of heavy and multi-course Diwali meals 
with a touch of simple sophistication.

Healthy Diwali feasting

0 diwali, feasting, happy, happydiwali, Healthy October 18, 2017

A seven-point guide to healthy Diwali feastingThe best kind of celebrations focus on a festival’s true essence—in the case of Diwali this is about giving and sharing. Excesses, unfortunately, are not limited to Diwali, Dussehra, Eid or Christmas—t… Read more »

18Oct2017

Want that glowing, healthy skin this Diwali?

0 book, diet, diwali, Healthy, skin October 17, 2017

<h2 class="title">Want that glowing, healthy skin this Diwali? Then stop stressing out</h2> You can buy designer clothes for Diwali and wear the best of gems and
 baubles, but if your skin isn’t healthy and glowing, you won’t be able 
to look your best for festivities. We often blame bad diet and genetics 
for our skin problems, but stress equally harms it. In fact, with our 
increasingly hectic lifestyles, it has become a major culprit. 
Dermatologists Rajat Kandhari and Lokesh Kumar tell us how stress 
impacts our skin, and how to fix the problem.

<a href="https://www.amazon.in/gp/offer-listing/0778804402/ref=as_li_tl?ie=UTF8&camp=3638&creative=24630&creativeASIN=0778804402&linkCode=am2&tag=visualarts25-21&linkId=f61cc553f8db6a48ecf052b75b6994be"><img alt="q?_encoding=UTF8&MarketPlace=IN&ASIN=0778804402&ServiceVersion=20070822&ID=AsinImage&WS=1&Format=_SL250_&tag=visualarts25-21" src="//ws-in.amazon-adsystem.com/widgets/q?_encoding=UTF8&MarketPlace=IN&ASIN=0778804402&ServiceVersion=20070822&ID=AsinImage&WS=1&Format=_SL250_&tag=visualarts25-21" /></a><img alt="ir?t=visualarts25-21&l=am2&o=31&a=0778804402" height="1" src="//ir-in.amazon-adsystem.com/e/ir?t=visualarts25-21&l=am2&o=31&a=0778804402" style="border:none;margin:0px;" width="1" /> 1)Acne and pigmentation:
 Stress is a major reason for your acne breakouts. It also causes pigmentation. (Getty Images)

Cortisol disturbs the hormonal balance in the body. So, stress 
becomes one of the major reasons for acne breakout, as it causes 
inflammation of the skin. It can also upset the balance of good and bad 
bacteria in the gut, causing acne and pigmentation on the neck.
 Fix: Avoid anxiety food such as sugar. Drink loads of water and 
consume a high-fibre diet. Your skin specialist will prescribe topical 
and oral medicines, depending on the severity of your acne.
 2)Dryness:
<img alt="pomegranate_26477eea-ae73-11e7-b6fd-382ae8cf2ee4.jpg" src="http://www.hindustantimes.com/rf/image_size_960x540/HT/p2/2017/10/11/Pictures/pomegranate_26477eea-ae73-11e7-b6fd-382ae8cf2ee4.jpg" style="width:640.228px;height:514.183px;" /> Pomegranate is rich in antioxidants. (Getty Images/iStockphoto)

When you are stressed, you drink less water, and consume more tea and
 coffee. This causes dehydration, leading to dry skin. Stress also 
increases the level of hormone cortisol, which reduces the skin’s 
ability to retain water, again causing dryness.
 Fix: First and foremost, consciously drink more water when you are 
stressed. You can opt for warm water to calm you down, besides it also 
helps your skin. Go for foods and drinks rich in antioxidants. Prunes, 
blackberries, amla juice, pomegranate, and green tea are all good 
choices.
 3)Fine lines:
 When feeling stressed, we tend to frown or purse our lips. Facial 
muscle tension can cause wrinkles and fine lines. Cortisol also causes 
an increase in blood sugar, which through glycation (the bonding of a 
sugar molecule to a protein or lipid molecule without enzymatic 
regulation) harms collagen.
 Fix: Take a deep breath, and relax your facial muscles, especially 
those around the eyebrows and cheeks. Chewing gum can also help.
 4)Redness:
 Our breaths tend to become short and shallow when we feel stressed. 
The capillaries expand to increase the blood flow, causing redness and 
flushing in your face.
 Fix: To feel calm, sit down and control your breathing, taking deeper and longer breaths to increase blood flow.
 5)Under-eye bags:

<a href="https://www.amazon.in/gp/offer-listing/1925265072/ref=as_li_tl?ie=UTF8&camp=3638&creative=24630&creativeASIN=1925265072&linkCode=am2&tag=visualarts25-21&linkId=db0aac08db245b53f4eaf7a5200e4d7c"><img alt="q?_encoding=UTF8&MarketPlace=IN&ASIN=1925265072&ServiceVersion=20070822&ID=AsinImage&WS=1&Format=_SL250_&tag=visualarts25-21" src="//ws-in.amazon-adsystem.com/widgets/q?_encoding=UTF8&MarketPlace=IN&ASIN=1925265072&ServiceVersion=20070822&ID=AsinImage&WS=1&Format=_SL250_&tag=visualarts25-21" /></a><img alt="ir?t=visualarts25-21&l=am2&o=31&a=1925265072" height="1" src="//ir-in.amazon-adsystem.com/e/ir?t=visualarts25-21&l=am2&o=31&a=1925265072" style="border:none;margin:0px;" width="1" /> Lack of sleep due to stress is a major reason for you having puffy 
eyes and under-eye bags. Stress also contributes to dull skin and lack 
of radiance.
 Fix: Most importantly, get adequate sleep — minimum eight hours. To 
feel relaxed, use frozen cucumber slices as ice packs for the eyes. You 
can also ask your dermatologist to recommend a replenishing under-eye 
cream for you.

Want that glowing, healthy skin this Diwali?

0 book, diet, diwali, Healthy, skin October 17, 2017

Want that glowing, healthy skin this Diwali? Then stop stressing outYou can buy designer clothes for Diwali and wear the best of gems and baubles, but if your skin isn’t healthy and glowing, you won’t be able to look your best for festivities. We o… Read more »

17Oct2017

Best Diet for Weight Loss

0 best, bhumipednekar, diet, dietplan, himalaya, lemondrink, toxins, weightloss, wellness October 16, 2017

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Best Diet for Weight Loss </h2>
 
We’ve all seen ads with weight loss claims that are seemingly too 
good to be true. “Lose 20 pounds in three weeks!” or “Lose five pounds 
by the weekend.” There are hundreds, if not thousands, of diets out 
there. U.S. News & World evaluated 38 of the most popular diets. 
We know you don’t have to go on a diet to lose weight. But if it’s 
the right route for you, this is the diet you’ll want to try according 
to experts. Keep reading to find out which diet plan you should follow 
to lose weight quickly and keep it off. 
How each diet is scored

Diets are ranked on a scale of 1-5 in four categories; weight loss 
(short-term), weight loss (long-term), easy to follow, and healthy. A 
panel of experts in varying fields scored each diet based on the 
aforementioned criteria. Read more about how the expert panel scored 
diets, here. 
Weight Watchers took the top spot

U.S. News ranked Weight Watchers No. 1 in the weight-loss category. 
The diet’s scorecard is as follows: 4.3/5 in weight loss (short-term), 
3.7/5 in weight loss (long-term), 3.7/5 in easy to follow, 4.4/5 in 
healthy. The Weight Watchers diet also came in second place in the Best 
Fast Weight-loss category and tied for first place in the Easy to Follow
 category. 
According U.S. News, experts said, “you’ll get enough to eat, you 
don’t have to eliminate any favorites and there’s a strong emphasis on 
emotional support, which tends to lead to higher compliance.” 
How the diet works

Weight Watchers launched their Beyond the Scale program in 2015, 
which is designed to get participants to move more, eat healthier, and 
change their mindset. SmartPoints are assigned to every food and drink. 
Participants are encouraged to choose nutrient-dense foods because 
they’re worth fewer points. Support from other members is a major 
component of the plan. Members can talk on the phone, attend meetings, 
and chat online with one another. 
How much does it cost?

Participants can choose between four categories; OnlinePlus, 
Meetings, Coaching, and Total Access. OnlinePlus costs $19.95/month and 
includes chat services and tools. Meetings, the middle of the road 
category, costs $44.95/month and includes unlimited in-person meetings 
and access to OnlinePlus tools. Coaching, costs $54.95/month and 
includes one-on-one time with a coach and access to OnlinePlus tools. 
Total Access costs $69.95/month and includes coaching, OnlinePlus tools,
 and meetings. 
 
Food isn’t included in any plan and prices fluctuate throughout the year. 
What you can do right now

Weight Watchers’ unwritten golden rule is “everything in moderation.”
 The program is all about balance and making smart choices. If you have a
 cupcake at your grandson’s birthday party, it’s not the end of the 
world. Make healthy choices the rest of the day and move on. For a more 
direct approach, buy a Weight Watchers cookbook. 
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The pros and cons of Weight Watchers

U.S. News compiled a list of pros and cons to Weight Watchers’ programs. 
 
Pros: 
 
Eat what you want 
 
Nothing is off limits 
 
Create your own diet within their guidelines 
 
Cons: 
 
Price 
 
Deemed worth depending on the program chosen 
What research says

The journal, Obesity, conducted a study in 2013, and found those who 
participated in Weight Watchers longer were more likely to lose weight 
than with a weight loss clinic. The expert panel gathered by U.S. 
News said Weight Watchers “program promotes healthy, balanced eating,” 
and is “in line with the government’s recommendations for fat, protein 
and carb consumption.” 
<h2 class="title">
</h2>
<h2 class="title">
Pausing Your Diet for 2 Weeks Causes Faster Weight Loss, Prevents Weight Gain, Study Finds</h2>
A new study on weight loss and diets has shown that taking 2-week 
breaks while dieting will trigger greater weight loss, and offers the 
much-needed solution to the weight regain problem that many people 
encounter after losing weight. The study was published in the last issue
 of the International Journal of Obesity. 
Almost two-thirds of Americans are obese or overweight. Each year, 
about 45 million Americans go on a diet spending $33 billion on weight 
loss products. Overweight and obese people face high levels of deadly 
chronic illnesses such as heart disease, stroke, diabetes, arthritis, 
high blood pressure, high cholesterol and gallbladder issues. 
Though still a concern for millions of people, weight gain after a 
successful weight loss is a very common story. Initially, such people 
lose weight steadily, and they enjoy all the fitness and health benefits
 of having a healthier weight. But then the body reacts in the most 
peculiar of ways – it not only stops losing more weight, but it also 
starts to bring it back with a vengeance, reversing the weight loss just
 experienced and sometimes going beyond to add on a few more pounds. 
This hardly seems fair to someone who has spent so much time and 
dedicated so much effort trying to lose weight. 
Even people who made drastic weight losses while participating in the
 popular weight loss reality show “Biggest Loser” have fallen culprit to
 this frustrating phenomenon. In a study involving 14 of the contestants
 who lost an average of 125 pounds during the show, it was discovered 
that all but one had added back most of the weight they had lost 
regardless of the fact that they maintained a healthy diet and kept 
working out. 
 
The Lemonade Diet, also known as the Master Cleanse or Maple Syrup 
Diet, is a diet that results in rapid weight loss in about two weeks. 
This diet also flushes out harmful toxins out of your body. The Maple 
Syrup Diet was made famous by the Grammy-winning singer and actor 
Beyoncé Knowles, who is said to have lost a whopping 20 pounds for her 
acclaimed role in Dream Girls. The Lemonade diet is primarily a simple 
16-day detoxification program. 
 
Let’s see why you should opt for the Lemonade Diet. 
1. What Is Lemonade Diet?

The lemonade diet has four main ingredients – fresh lemon juice, 
cayenne pepper, maple syrup, and pure water. The diet is sometimes also 
known as the ‘juice cleanse’. This diet is reputed to be the best diet 
to shed extra weight and get rid of the accumulated toxins. 
The lemonade diet was developed by Stanley Burroughs in the 1940s. 
But it picked up around 1976 when Burroughs wrote two books, “The Master
 Cleanser“ and “Healing for the Age of Enlightenment”, giving precious 
information about the diet. 
The lemonade diet is said to do wonders by cleansing the body of 
harmful toxins, especially in the colon region. Today, the lemonade diet
 is one of the most rapid and extreme weight loss programs for those who
 wish to lose those extra pounds super quick. 
While following this diet, no solid food is allowed. It calls for six
 or more servings of the specialized lemonade mixture every day. In 
addition to this, the salt water flush helps to cleanse the body. 
Different people incorporate this diet for varying amounts of time, 
mostly lasting for two days. Combining food with the diet throughout the
 entire process would, therefore, defeat its main purpose. However, food
 can be included in the beginning and at the end of the lemon diet to 
ease your body into and off the diet. 
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 2. How Does The Lemonade Work For Weight Loss?

Those following the lemonade diet are required to consume a 
concoction of lemon juice, cayenne pepper, maple syrup, and pure water 
at least six times a day. Any solid food should be avoided, except for 
phases 1 and 3. The intake of calories must be well below the dieter’s 
previous daily intake. Individuals on the diet should consume 
approximately 500 to 600 calories a day, which is well below the 
prescribed 1,600 calories for women and 2,500 calories for men. The 
intake of a low-calorie liquid diet for 10 days will help your body use 
the fat cells as the energy source for performing the necessary 
functions. 
 
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3. How Does Lemonade Diet Work For Cleansing?

The lemonade diet’s main ingredient, lemon, is an excellent source of
 Vitamin C, which is an antioxidant. The antioxidants scavenge the free 
oxygen radicals that damage the structure of the cells. This may lead to
 a host of diseases such as heart disease, hearing impairment, stroke, 
and heart attack. 
Maple syrup is also an antioxidant. It is a good source of manganese,
 which helps the cells to produce energy and is essential for normal 
nerve and brain function. This sweet, golden syrup also contains zinc 
that boosts the immune system. Other minerals found in maple syrup such 
as calcium, potassium, and magnesium help prevent stroke and high blood 
pressure. 
Cayenne pepper is an anti-allergen, protects from cold and flu, has 
antifungal and anti-irritant properties, aids digestion, helps in 
preventing migraine headache, and helps in saliva production. 
Water keeps your body cells hydrated, maintains cell turgidity, and helps to flush out toxins in the body. 
 
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</div>
4. The Lemonade Diet Plan
Phase 1
 
This is a 3-day ‘ease-in’ period. In this phase, you get ready for the Lemonade Diet or the master cleanse. 
Day 1 & 2
Breakfast
Options:
Lemonade detox drink + any fruit.
Lemonade detox drink + one slice of toasted brown bread with one boiled egg’s white.
Pre-Lunch
One glass fruit juice.
Lunch
Grilled vegetable sandwich or tuna sandwich + Lemonade detox drink.
Evening Snacks
Green tea with lemon juice and two digestive biscuits.
Dinner
One medium bowl of vegetable or chicken salad + Lemonade detox drink.
Bed Time
One glass of warm fat-free milk with one tablespoon maple syrup.
Why This Works
 
The first two days of the first phase are crucial. Your calorie 
intake has been reduced considerably. All unhealthy foods have been 
replaced with nutritious foods. The lemonade will start working by 
flushing out toxins from your body. Fewer portions of lunch and dinner 
will make sure that you eat less. This is the perfect way to signal your
 body to get prepared for the coming days. 
 
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Useful Tips: Snack on fruits or crunchy vegetables. Drink a glass of water right before lunch or dinner.</div>
 
Phase 1 : Day 3
Breakfast
Lemonade detox drink + any fruit.
 
 
Pre-Lunch
Lemonade detox drink.
Lunch
Lemonade detox drink + one small serving of baked carrots and beans.
Evening Snacks
Green tea with lemon juice.
Dinner
Lemonade detox drink+ small serving of tuna salad or tomato and cucumber salad.
Bed Time
Lemonade detox drink.
 
Prepare for Phase -2 by getting a good night’s sleep. 
 
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On the third day, fewer solid foods are included in the diet chart. 
The veggies and the tuna salad will provide your body with just the 
right amount of nutrition your body needs for a day. The lemonade now 
starts working as a cleanser and also signals the brain that there isn’t
 enough food and some fat burning is needed.Why This Works Useful Tips: Eat one apple or watermelon. This will make you feel full. If you feel hungry, drink a glass of fat-free milk.</div>
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 </div>
Phase 2 – The 10-day weight loss and cleansing lemonade diet.
Day 4 – Day 13
 
This is the toughest phase of this diet. You only have to drink the 
lemonade six times a day. You cannot eat any solid food or any other 
liquid food. If you feel hungry, drink water. You will probably feel 
fatigued as this is a very low-calorie diet. If you feel sick, do not 
continue with this phase. Start with the Phase 3 diet chart. 
Why This Works
 
The lemonade will kick start the weight loss in your body. This is a 
low-calorie diet, but the maple syrup, lemon, and cayenne pepper will 
provide you with sufficient amount of vitamins and minerals. Since you 
will not be taking any fat or carbs, your body will have nothing to 
store. The already stored fat will be utilized as energy, which will 
also aid in weight loss. 
<div class="c15">
Useful Tips: Take as much rest as possible. Since you are
 on a low-calorie diet, try to conserve as much energy as possible. Do 
not take stress. Drink enough water.</div>
 
Phase 3
 
The 3-day ‘ease-out’ period in which solid foods are re-introduced into your diet. 
Day 14
Breakfast
Lemonade detox drink + one apple.
 
 
Pre-Lunch
One small bowl of low-fat yogurt.
Lunch
Lemonade detox drink + one orange.
Evening Snacks
Green tea and four almonds.
Dinner
Lemonade detox drink+ one banana.
Bed Time
Lemonade detox drink.
Why This Works
 
Solid foods are slowly introduced back into your diet. This will 
ensure that you regain the normal routine of taking solid foods 
gradually. Increasing your calorie intake suddenly may cause you harm as
 your body will not be able to process the food so fast. 
 
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Useful Tips: Try to avoid overeating. Give your body the time to heal. Do not exercise.</div>
 
Day 15
Breakfast
Lemonade detox drink + one slice of toasted brown bread and a glass of low-fat milk
 
. 
Pre-Lunch
One glass of watermelon juice.
Lunch
Lemonade detox drink + one small serving of vegetable salad with yogurt dressing.
Evening Snacks
Lemonade detox drink.
Dinner
Lemonade detox drink+ a small portion of grilled chicken/fish or grilled vegetable sandwich.
Bed Time
Lemonade detox drink.
Why This Works
 
The fruits and veggies will provide your body the right amount of 
nutrients it needs. A protein source, such as chicken or fish or 
lentils, will make sure that your muscles are strengthened as well. 
<div class="c15">
Useful Tips: It is still best not to workout. You can go 
on a short, lazy walks. Do not overeat. The watermelon juice is 
important, and you should not skip it.</div>
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 </div>
Day 16
Breakfast
Lemonade detox drink + one fruit.
Pre-Lunch
Four almonds.
Lunch
Lemonade detox drink + a small-medium bowl of boiled lentils.
Evening Snacks
Green tea and one digestive biscuit.
Dinner
Lemonade detox drink+ a small bowl of vegetable or chicken clear soup.
Bed Time
Lemonade detox drink.
Why This Works
 
On the last day of phase 3, you can eat up to 1600 calories. This 
diet chart helps you to eat healthy and in small portions. It provides 
you with the perfect amount of veggies, fruits, and protein sources so 
that you can regain your strength. All through this, the lemonade will 
continue to cleanse your body and keep a check on your body weight. 
 
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<div class="c15">
Useful Tips: Avoid any fattening foods, no matter how 
tempting they might be. You can have a cheat day once a week. If you 
start munching on junk right away, you will gain weight faster and, 
probably, you will gain more weight. Snack on fruits.</div>
5. How To Prepare the Lemonade Detox Drink?

What You Need
 
Water 
 
2 tablespoons of Grade B maple syrup 
 
2 tablespoons of freshly squeezed lemon juice 
 
A pinch of cayenne pepper 
How To Prepare
 
In a glass, add the rich maple syrup. 
 
Add lemon juice. 
 
Add a pinch of cayenne pepper. 
 
Finally, add water and stir well. 
 
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6. What To Consume During This Diet
 
Fruits – Apple, orange, grapefruit, grapes, kiwi, watermelon, and 
melon.Vegetables – Spinach, carrot, beetroot, tomato, capsicum, lettuce,
 beans, gourds, eggplant, onion, broccoli, cabbage, and squash.Herbs – 
Coriander, mint, thyme, rosemary, and dill.Nuts – Almonds and 
walnuts.Protein – Lentils, sprouts, fish, chicken, tofu, turkey, soy, 
kidney beans, black-eyed peas, flax seeds, and pumpkin seeds.Beverages –
 Fruit juice, buttermilk, and green tea. 
 
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7. What Not To Consume During This Diet
 
Fruits – Ripe mango, dates, plum, apricot, sultana, and 
papaya.Vegetables – Pumpkin, butternut squash, and potato.Nuts – Cashew,
 hazelnuts, and peanuts.Protein – Beef and pork.Beverages – Alcohol, 
sweetened and carbonated drinks, and sweetened fruit juice. 
 
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8. Role Of Exercise When On The Lemonade Diet
 
The lemonade diet will provide you with 600-700 calories per day. It 
is best to avoid any rigorous workout routines during this period. Your 
body will not have enough energy to support it. You may feel week and 
fatigued. However, you can do yoga and a few stretching exercises to 
maintain blood circulation. 
 
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9. Best Part Of Lemonade Diet
 
The best part of this diet is that you get a slim body quickly and 
also end up with gorgeous skin. Low calories keep your weight in check 
and also use up the stored fat as energy to perform various functions. 
The ingredients of the lemonade diet constantly provide your body with 
vitamins and minerals. Also, this diet includes solid foods before and 
after the actual lemonade diet phase. This helps your body to gradually 
get used to less food. 
 
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10. Benefits Of Lemonade Diet
 
The benefit of this diet is often explained in the form of rapid 
weight loss. To put it in a better way, this program enables the body to
 regain its balance of elements and maintain its optimum weight. Those 
who are not overweight lose between 2-3 kgs, and those who are 
underweight reestablish the balance of the body’s metabolism. The 
process would have taken much longer if the body had to burn off all the
 excess fat. 
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The loss of weight is only a secondary effect, the principal effect 
being the detoxification of the organs in the body. Moreover, the body 
gets rid of fat deposits. It is in the course of this purification that 
the skin and hair get rejuvenated. 
 
Detoxification will allegedly rid the body of warts, arthritis, 
asthma, stomach troubles, etc. Besides, lemon juice and cayenne pepper 
will flush out the excess fat from your body, leading to rapid weight 
loss during the diet. They also cleanse the lymphatic system of toxins. 
The maple syrup contains all the nutrients your body needs to function 
during this time. 
 
It is good for your skin, hair, heart, and digestive system. 
 
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11. Side Effects Of Lemonade Diet
 
This diet can cause fatigue and weakness. 
 
The beverage does not provide proteins, fiber, carbohydrates, or fat to the body. 
 
This diet leads to slowing of the metabolism of the body to conserve energy as the mixture supplies minimal energy. 
 
This may lead to weight gain if this diet is followed for a longer period. 
 
It will weaken your immune system. 
 
You may experience mood swings and find it hard to concentrate. 
 
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12. Dos & Don’ts
Things To Do
Things Not To Do
It is absolutely essential to wean yourself off caffeine before beginning the diet to avoid unpleasant withdrawal effects.

This diet should not be followed for a period of more than two weeks.
Consult your doctor before you start this diet.
Do not start with Phase 2. Follow all the phases.
Drink enough water.
Do not drink sweetened fruit juices, carbonated drinks, and alcohol. Avoid starchy foods during phases 1 and 3.
Do light exercises, such as stretching.
Avoid starchy foods during phases 1 and 3.
Get enough rest and sleep.
Do not take stress.
 
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13. Conclusion
 
The lemonade diet is an amazing cleanse plan to rid the body of the 
flab instantly and get a fabulous physique in a span of 10 days. A 
person who is on the lemonade diet might take a few days to recover from
 fatigue, weakness, and possible lightheadedness. A good idea is to 
slowly increase fruit and vegetable intake to gradually bring the body 
back to the normal digestive cycle without causing nausea, vomiting, or a
 stomach upset. If you are looking for long-term weight loss, this diet 
plan is not appropriate for you. Also, it is always recommended to 
choose a diet plan that does not starve you to lose a few pounds. Eating
 healthy and in the right proportion and working out will help you lose 
weight in a more healthy way. However, if you are looking for a 
quick-fix safe solution to your weight problems, the lemonade diet is 
for you. 
 
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14. FAQs
 
How much weight can I lose with the help of lemonade diet? 
 
You can lose 8-10 pounds, depending on how strictly you follow this diet. Do not over starve yourself. 
 
Can I follow this diet after childbirth? 
 
Diet is not recommended immediately after childbirth. It is extremely
 low in calories, which will make you weak and hinder your recovery. 
Consult your doctor after a month or two to know whether it will be 
right for you to follow this diet. 
 
I am diabetic. Can I follow this diet to lose a few pounds? 
 
Diabetes is a serious condition. You probably want to lose weight to 
prevent your body from being insulin-resistant. However, diabetics 
experience more frequent hunger pangs. This diet will be unable to make 
you feel satisfied. In fact, it will make you irritable. Opt for some 
other diet suitable for diabetics that will help you lose few pounds 
gradually. That’s the only healthy way to lose a few pounds. 
 
My wedding is in three weeks. Is this diet right for me? 
 
Congratulations! This diet is perfect for you, but follow it only for
 10-14 days. Also, since different diets are recommended for individuals
 with different medical background, age, bone health, etc., consult your
 doctor before starting this diet. 
 
Is this diet good for long-term weight loss? 
 
No. This diet is a low-calorie diet and will make you weak. This diet can also lead to compromised immunity. 
 
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Recommended Articles:

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Latest posts by Charushila Biswas (see all)

Charushila is an ISSA Certified Specialist in Fitness & Nutrition 
and a full-time contributor to Diet & Weight Loss at Stylecraze. She
 believes that food has healing powers and eating good food is the best 
way to lose weight. A binge eater-turned-fitness enthusiast, Charushila 
likes to share her knowledge and experience with the world. When she is 
not working, she loves to cook healthy food, watch movies, travel, 
workout, and read Bengali literature.

</div>

Best Diet for Weight Loss

0 best, bhumipednekar, diet, dietplan, himalaya, lemondrink, toxins, weightloss, wellness October 16, 2017

Best Diet for Weight Loss We’ve all seen ads with weight loss claims that are seemingly too good to be true. “Lose 20 pounds in three weeks!” or “Lose five pounds by the weekend.” There are hundreds, if not thousands, of diets out there. U.S. Ne… Read more »

16Oct2017

Outdoor Exercises to Enhance Your Brain Power

0 brainpower, cycling, exercises, morning, outdoor, run, yoga October 15, 2017

<a href="https://www.amazon.in/gp/offer-listing/9350570750/ref=as_li_tl?ie=UTF8&camp=3638&creative=24630&creativeASIN=9350570750&linkCode=am2&tag=visualarts25-21&linkId=533ee72b869fa0dfe7f4b2ddb33aef26"><img alt="q?_encoding=UTF8&MarketPlace=IN&ASIN=9350570750&ServiceVersion=20070822&ID=AsinImage&WS=1&Format=_SL250_&tag=visualarts25-21" src="//ws-in.amazon-adsystem.com/widgets/q?_encoding=UTF8&MarketPlace=IN&ASIN=9350570750&ServiceVersion=20070822&ID=AsinImage&WS=1&Format=_SL250_&tag=visualarts25-21" /></a><img alt="ir?t=visualarts25-21&l=am2&o=31&a=9350570750" height="1" src="//ir-in.amazon-adsystem.com/e/ir?t=visualarts25-21&l=am2&o=31&a=9350570750" style="border:none;margin:0px;" width="1" /> Do another ten push-ups and finish by doing ground push-ups. This 
type of push-up helps the brain coordinate the body movements and also 
enables the brain to increase its rate of reaction. Coordination and 
increased rate of reaction, therefore, increases the ability of the 
brain to learn.
3. Cycling
 To promote brain power, consider cycling as one of the exercises. 
 Because cycling involves the movement of the legs and the lower back, 
it has been shown to alleviate back pain and as well as stimulate the 
action of the brain. The reason to this is the connection between the 
brain and the back by the spine.
 Cycling, therefore, plays a role in stimulating the nervous system 
and affecting the memory. For example, cycling up a hill increases the 
heart rate that in turn helps the brain retain motor skills. As a 
result, it enhances the part of the brain that is responsible for 
memory.
4. Yoga
 Although most people consider yoga as an indoor activity, it can also
 be classified as an outdoor activity. Yoga as an outdoor activity 
involves practicing it outside and in an open place using a mat.
 Some of the best examples of yoga poses that that aim at boosting 
brain power include Sarvangasana and Bhujangasana. Both poses aim at 
increasing memory power.
 Sarvangasana improves memory by increasing blood flow to the brain 
while Bhujangasana is usually the right brain booster. Studies show that
 20 minutes of yoga is more effective than aerobic exercises. It is also
 known to prevent shrinking of the brain that hinders memory.
5. Jump Rope Exercises
 This is one of the most underrated exercises for most people. 
 Jumping rope is one of the most beneficial exercises for stimulating 
the brain and also improving overall body movement. The reason is that 
jumping requires coordination of the brain and most of the body parts.
 It also helps to improve concentration and attention, therefore enhancing memory retention.
 Combine rope jumping with a few sprints. That is, do ten jumps, 
sprint for a few seconds, then turn back and do other sprints for 
another few seconds. Every time you resume jumping, always change the 
type of jumps (see video below).  A variety of jumps will help in 
improving creativity as the jumps prevent the brain from being static.

6. Walking
 Walking as an exercise can be done daily or weekly. The most 
important type of walk is the weekly strolling. It involves taking a 30 
minutes’ walk on a weekly basis.
 Walking helps the brain be able to react to challenges and also 
enables brain repair. Additionally it acts as a boost to learning of 
motor skills and reduces stress. Walking, therefore, increases brain 
power by lowering stress levels and at the same time enhance the energy 
of the mind.
 Conclusion
 The above outdoor exercises can be further enhanced in 
increasing brain power by incorporating other activities such as 
embracing music, eating well, sleeping well and meditation.

Outdoor Exercises to Enhance Your Brain Power

0 brainpower, cycling, exercises, morning, outdoor, run, yoga October 15, 2017

Outdoor Exercises to Enhance Your Brain Power Brain power refers to the brain’s capacity to perform efficiently. Studies have shown that the human brain keeps on improving throughout one’s life. Brain power helps one gain more knowledge and learn … Read more »

15Oct2017

The Best Core Workouts You're Not Doing

0 core, exercises, workouts October 14, 2017

The Best Core Workouts You're Not Doing Abdominals play a significant role in athletic and functional 
movements that we encounter daily. The exercises presented here are some
 of my favorite exercises for the abs and core and to develop abdominals
 that are both aesthetically pleasing and functional.

Wheel Outs: Abs, Lower Back, Obliques, Intercostals, Lats, and Shoulders
 This exercise is by far my favorite to incorporate into my workout 
between sets. I can take the wheel with me anywhere and I don't need a 
lot of space to do the exercise. Although I am showing a larger wheel in
 the video, a smaller single ab wheel works, too.

Wheel outs can be done no matter your level of fitness. If you are a 
beginner, you can start by only rolling forward 10-12 inches while 
maintaining a rigid core with your abdominals pulled in tightly. 
Remember to move your body forward. Do not reach forward with your arms 
because the idea is to get your body in a straight plane from your knees
 to your shoulders with your shoulders positioned directly above your 
hands on the wheel. Once you have mastered being able to do this 
"rolling plank" position for 5 sets of 10, you can begin to challenge 
how far you can reach your arms after you have achieved the straight 
plane position as listed above. Advanced exercises should aim for sets 
of 15-20 full-range reps.
<a href="https://www.amazon.in/gp/offer-listing/B071H7R2ZF/ref=as_li_tl?ie=UTF8&camp=3638&creative=24630&creativeASIN=B071H7R2ZF&linkCode=am2&tag=visualarts25-21&linkId=ba314764d2b178fc0a6793407e2e0b3d"><img alt="q?_encoding=UTF8&MarketPlace=IN&ASIN=B071H7R2ZF&ServiceVersion=20070822&ID=AsinImage&WS=1&Format=_SL250_&tag=visualarts25-21" src="//ws-in.amazon-adsystem.com/widgets/q?_encoding=UTF8&MarketPlace=IN&ASIN=B071H7R2ZF&ServiceVersion=20070822&ID=AsinImage&WS=1&Format=_SL250_&tag=visualarts25-21" /></a><img alt="ir?t=visualarts25-21&l=am2&o=31&a=B071H7R2ZF" height="1" src="//ir-in.amazon-adsystem.com/e/ir?t=visualarts25-21&l=am2&o=31&a=B071H7R2ZF" style="border:none;margin:0px;" width="1" /> This exercise incorporates the abs, lower back, obliques, 
intercostals, lats, and shoulders. I love this exercise for so many 
reasons. Perhaps the most interesting thing is that as you move further 
from the body, the tension increases and causes the workload on the 
muscles to be increased. This is how the stresses of real life and 
athletics actually happen—we need movement, not static holds.

Beginners can do 2-3 sets, and advanced athletes can work up to 5 sets, or more.

Side Plank Raises: Trim Your Sides 
 This is another favorite if you want to trim your sides and kidney 
areas. This exercise will make those areas strong and activated. Having a
 strong core plays a huge role in posture and range of motion body 
awareness, along with muscle integrity.

Start out with your elbow on the ground (use a mat or towel to soften
 the pressure), and with your elbow and forearm on the ground, and your 
hand bracing against the ground, you will align your body on its side 
with your hip resting on the ground and your feet stacked on top of each
 other, with your ankles flexed. From this position, use pressure from 
your forearm/elbow and your feet to push your top hip towards the 
ceiling as high as you can then return to the ground, tapping your hip 
and repeating the movement.

It is important to stay aligned and not to roll over and point your 
navel towards the ground. This exercise mimics a real world motion that 
you might encounter and strengthens the muscles through a full range of 
motion. Beginners do sets of 5 reps, intermediate up to advanced can 
work up to sets of 15 or reps on each set. Do 2-3 sets for beginners and
 up to 5 sets for those who are advanced.

Reverse Crunch: The One Exercise You Should Do
 This exercise is great because it approaches training the abdominals 
in the order of the weakest to the strongest range of motion. The lower 
abdominal is a thinner muscle and has less range of motion than does the
 upper part of the abdominal. As a result, the upper ab tends to be the 
area most concentrated on in conventional exercises like the sit up or 
crunch. While both of those exercises are great, they leave out the 
lower ab. By inverting this exercise, we can train the entire abdominal 
chain, thereby actually teaching the abdominals to support the lower 
core and lumbar movement of the spine. If you can only do one exercise 
for your abs, this is the one to do.
<a href="https://www.amazon.in/gp/offer-listing/B071H7R2ZF/ref=as_li_tl?ie=UTF8&camp=3638&creative=24630&creativeASIN=B071H7R2ZF&linkCode=am2&tag=visualarts25-21&linkId=ba314764d2b178fc0a6793407e2e0b3d"><img alt="q?_encoding=UTF8&MarketPlace=IN&ASIN=B071H7R2ZF&ServiceVersion=20070822&ID=AsinImage&WS=1&Format=_SL250_&tag=visualarts25-21" src="//ws-in.amazon-adsystem.com/widgets/q?_encoding=UTF8&MarketPlace=IN&ASIN=B071H7R2ZF&ServiceVersion=20070822&ID=AsinImage&WS=1&Format=_SL250_&tag=visualarts25-21" /></a><img alt="ir?t=visualarts25-21&l=am2&o=31&a=B071H7R2ZF" height="1" src="//ir-in.amazon-adsystem.com/e/ir?t=visualarts25-21&l=am2&o=31&a=B071H7R2ZF" style="border:none;margin:0px;" width="1" /> Start out with 2 sets of 10 for beginners, and try increasing your 
sets before increasing your reps. Begin by trying to do very small 
movements (as illustrated in the video) where you just focus on raising 
your hips and tucking, but keeping your lower back in contact with the 
board. Eventually, the advanced user is going to do 4-5 sets of 15-20 
reps in a full range of motion while fully engaging the lower ab and 
crunching the lower body into the upper body.

The Best Core Workouts You're Not Doing

0 core, exercises, workouts October 14, 2017

The Best Core Workouts You're Not DoingAbdominals play a significant role in athletic and functional movements that we encounter daily. The exercises presented here are some of my favorite exercises for the abs and core and to develop abdominals t… Read more »

14Oct2017

How Bad Sleep Can Literally Make You Go Crazy

0 biopolar, hallucination, health, mental, sleeping October 14, 2017

<img alt="shutterstock_107926484.jpg" src="http://static5.businessinsider.com/image/5321e6f36da811cf28760448-1000-559/shutterstock_107926484.jpg" style="width:711.002px;height:397.45px;" /> <div class="post-content"><h2 class="title">World Mental Health Day: How Bad Sleep Can Literally Make You Go Crazy</h2>
You probably don’t need scientific evidence to know that lack of 
sleep makes a person very cranky. And the fact that regular sleep has 
such a huge impact on a person’s mood is reason enough to make it a 
priority. The National Alliance on Mental Illness estimates that 
insomnia influences depression, anxiety and other psychological 
conditions in at least half of all people who suffer such sleeplessness.
Scientists don’t fully understand why sleep and mood are so 
connected. One study published in Current Biology looked at the 
amygdala, which is part of the deep brain located in the temporal lobe. 
This region is known to play a role in our ability to regulate emotions.
For the study, the researchers showed the participants—who hadn’t 
slept in 35 hours—photos that could be classified as sad. Magnetic 
resonance imaging revealed the sleep-deprived participants had more 
responsive amygdalas. But the links to other areas of the brain were 
weaker, suggesting that the reason people who are sleep deprived tend to
 be emotionally volatile is also due to the lack of response from other 
mental faculties. In short, lack of sleep hinders the ability to 
regulate emotions. 
Keep up with this story and more by subscribing now
"With poor sleep, thoughts can be more negative, and the processing 
of them may be more likely to include negative repetitive loops, or 
rumination, leading to negative emotions," says Jenna Carl, a clinical 
psychologist who specializes in the research and treatment of anxiety, 
depression and insomnia. She is also the medical director of Big Health,
 a digital medicine company that created a program known as Sleepio that
 helps users track their sleeping habits.
A recent paper tested out the program as a way to manage and change 
poor sleep habits and found it also appeared to improve the mental 
health of study participants. The study, published in the October issue 
of The Lancet Psychiatry, involved more than 3,700 college students who 
used the Sleepio program, which is based on cognitive behavioral 
therapy, a type of psychological intervention that focuses on how 
thought processes influence behaviors.
The participants filled out self-reported questionnaires about their 
sleep habits and mental health symptoms such as anxiety and depression 
and more severe problems such as hallucinations and paranoia. They were 
randomly assigned to either the test or control group for six weeks. 
Each participant kept a sleep diary.

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The researchers found that at 10 weeks people in the treatment group 
reported far less insomnia and experienced fewer hallucinations and 
less depression, anxiety and paranoia than people in the control group.
It turns out that keeping a consistent sleep schedule and getting at 
least eight hours a night could be one of the most effective ways to 
manage existing psychological conditions. Mental health 
professionals emphasize the importance of getting plenty of sleep since 
it's one of the most effective ways to control symptoms of depression, 
anxiety and bipolar disorder. "Historically, clinicians believed that 
sleep difficulties were merely symptoms of anxiety and depression and 
would resolve when good mental health was restored," says Carl. 
But it's also important to remember that changes in sleeping habits 
can also be a sign of mental health problems. According to the Sleep 
Foundation, people with insomnia are 10 times more likely to have 
clinical depression and 17 times as likely to suffer from anxiety.
For people who struggle with bipolar disorder, insomnia is a 
significant problem. At the same time, lack of sleep can also increase 
the severity of a person’s manic episode. For that reason alone, sleep 
disturbance is considered a core symptom of bipolar disorder. "The 
advantage of sleep is that it is a far less stigmatized topic than 
anxiety or depression, making it a great starting point for addressing 
these conditions," says Carl.
</div>

How Bad Sleep Can Literally Make You Go Crazy

0 biopolar, hallucination, health, mental, sleeping October 14, 2017

World Mental Health Day: How Bad Sleep Can Literally Make You Go Crazy You probably don’t need scientific evidence to know that lack of sleep makes a person very cranky. And the fact that regular sleep has such a huge impact on a person’s mood is r… Read more »

14Oct2017

How to Exercise for Brain Health

0 brain, briskwalk, exercise, health, taichi October 13, 2017

<img alt="boost-brain-health_1-1024x808.jpg" class="irc_mi" height="603" src="http://watchfit.com/wp-content/uploads/2015/10/boost-brain-health_1-1024x808.jpg" style="margin-top:0px;width:561.259px;height:442.983px;" width="764" /><div class="post-content"><h2 class="title">How to Exercise for Brain Health</h2>

(CONSUMER REPORTS) You have many good reasons to become more 
physically active: Doing so can boost mood, help maintain a healthy 
weight, and keep muscles strong. Now a growing body of evidence suggests
 that workouts may have brain benefits as well.
Much of the research on brain health and exercise is focused on 
aerobics. Yet a recent analysis from the University of Canberra in 
Australia found that certain nonaerobic activities can also help improve
 brain function in people over 50.
“Even when people did have some level of decline already, they were 
actually able to improve their cognitive function,” says the study’s 
author, Joseph Northey, a Ph.D. candidate in sport and exercise science.
We reviewed the most recent research to find tips on optimizing your 
exercise routine to help improve your brain health and keep your mind 
sharp.
Take a Brisk Walk
If you don’t exercise now, it’s easy to start. Just walk out your door and keep going.
It’s fine to start small. Build up from 10 minutes walking a day 
until you get to at least 30, says Elissa Burton, Ph.D., a research 
fellow in the school of physiotherapy and exercise science at Curtin 
University in Australia.
And if you can, pick up your pace. Getting your heart rate up will 
maximize the benefits to your brain, according to Helen Macpherson, 
Ph.D., a dementia research fellow at Deakin University in Australia. 
That means you should be exercising at an intensity where you start to 
find it difficult to have a conversation.
Do More Than the Minimum
The Centers for Disease Control and Prevention recommends that older 
adults get 150 minutes of this sort of moderately intense aerobic 
exercise each week, which is five 30-minute workouts. But the biggest 
boost in brain health in the Canberra study was linked to exercise 
sessions of 45 to 60 minutes.
So try consolidating some workouts into a longer session. Or gradually work up to 45 to 60 minutes, five days per week.
Try Tai Chi
This Chinese martial art, which consists of slow, rhythmic movements,
 was one of several types of exercise tied to improved cognitive 
functioning in the recent Canberra study.
Plus it’s low-impact, which can be good for people who haven’t been 
active in awhile, Northey says. It’s also easy on your joints.
To learn the proper technique, it’s best to seek out a local class, 
Northey says. You can find instructors near you who are certified by the
 American Tai Chi and Qigong Association.
Resistance Training Can Help, Too
Resistance training, exercise that causes muscles to contract, is 
meant to strengthen, but it may also help protect against cognitive 
decline. And you don’t need weights or other equipment, Northey says. 
The CDC recommends resistance training at least twice per week. Here are
 three tips to get you started:
Stand up, sit down, repeat. As long as you’re steady on your feet, 
try standing up from a chair without using your hands. Do this in sets 
of five or more anytime you find yourself sitting around the house.
Make daily tasks harder. Choose stairs over elevators and escalators.
 You’ll get an aerobic workout and build muscle at the same time.
Join a class. Northey’s study found that group programs incorporating
 resistance and aerobic training were beneficial for the brain. Check 
out the offerings at your local YMCA or senior center, and remember to 
talk with your doctor before you start any new exercise program.

</div>

How to Exercise for Brain Health

0 brain, briskwalk, exercise, health, taichi October 13, 2017

How to Exercise for Brain Health (CONSUMER REPORTS) You have many good reasons to become more physically active: Doing so can boost mood, help maintain a healthy weight, and keep muscles strong. Now a growing body of evidence suggests that workout… Read more »

13Oct2017

10 Eating Habits For Healthy and Glowing Skin

0 best, eatinghabits, foods, habits, Healthy October 13, 2017

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10 Eating Habits For Healthy and Glowing Skin 
 
 
 
 
 
 
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<div class="post-content">

It's
 the era of pollution, smoke, dirt, tanning and lots of germs. 
Undoubtedly, what gets affected the most due to all of this is our skin.
 Often, we use facewashes and scrubs to remove the impurities. However, 
we forget that these too are made up of harmful chemicals which affect 
our skin in the long run anyway. The best solution to having healthy 
skin, is using natural methods; like eating healthy. 
Our diet not only results in keeping the body healthy and strong, but
 also keeps the skin glowing and rejuvenated. Here's a list of things 
that you must consume in order to have young, healthy and glowing skin 
for a long time to come. 
1) Fruits
<img alt="spacer-1x1.gif" class="lazy" src="https://spoonuniversity.com/images/spacer-1x1.gif" /> 
 
Citrus fruits like oranges and lemon are very essential for skin 
rejuvenation. Avocado too has a lot of healthy fats. Getting enough of 
these fats is important for keeping skin flexible and moisturized. 
Avocados also have compounds that protect skin for sun damage. 
2) Walnuts
<img alt="spacer-1x1.gif" class="lazy" src="https://spoonuniversity.com/images/spacer-1x1.gif" /> 
 
They are a good source of essential fatty acids, which are fats that 
your body cannot make itself. Walnuts are a good source of essential 
fats, zinc, vitamin E, vitamin C, selenium and protein, all of which are
 nutrients that your skin needs to stay healthy. 
3) Sunflower Seeds 
<img alt="spacer-1x1.gif" class="lazy" src="https://spoonuniversity.com/images/spacer-1x1.gif" /> 
In general, nuts and seeds are good sources of nutrients that are 
important for healthy skin. Sunflower seeds are an excellent 
example. They also contain linoleic acid, a type of fat that may prevent
 dry and thin skin. 
4)  Sweet Potatoes
<img alt="spacer-1x1.gif" class="lazy" src="https://spoonuniversity.com/images/spacer-1x1.gif" /> 
Sweet potatoes are an excellent source of beta-carotene, which acts as a natural sunblock and protects the skin from sun damage. 
5) Green Leafy Vegetables
<img alt="spacer-1x1.gif" class="lazy" src="https://spoonuniversity.com/images/spacer-1x1.gif" /> 
Spinach and lettuce are a major source of vitamins and minerals that 
keep our skin healthy and glowing. Broccoli too is very important for 
skin as it contains sulforaphane, which may help prevent skin cancer and
 protect the skin from sunburn. 
6) Tomatoes
<img alt="spacer-1x1.gif" class="lazy" src="https://spoonuniversity.com/images/spacer-1x1.gif" /> 
Tomatoes are a good source of vitamin C and all of the major 
carotenoids, especially lycopene. These carotenoids protect the skin 
from sun damage and may help prevent wrinkling. However, to absorb the 
nutrients from tomatoes, make sure to pair it with cheese or olive oil. 
7) Dark Chocolate
<img alt="spacer-1x1.gif" class="lazy" src="https://spoonuniversity.com/images/spacer-1x1.gif" /> 
Not all healthy food is boring! Cocoa contains antioxidants that may 
protect the skin against sunburn. They may also improve wrinkles, skin 
thickness, hydration, blood flow and skin texture. 
8) Green Tea
<img alt="spacer-1x1.gif" class="lazy" src="https://spoonuniversity.com/images/spacer-1x1.gif" /> 
The catechins found in green tea are powerful antioxidants that can 
protect skin against sun damage and reduce skin redness, as well as 
improve the hydration, thickness and elasticity of skin. 
9) Water
<img alt="spacer-1x1.gif" class="lazy" src="https://spoonuniversity.com/images/spacer-1x1.gif" /> 
Believe it or not, the easiest and most obvious way of keeping your 
skin healthy is by drinking lots and lots of water. It helps in 
cleansing of pores and keeping your skin young and hydrated. 
<ins class="adsbygoogle" style="height: 200px; text-align: center;"><ins style="background-color: transparent; border: none; height: 200px; margin: 0; padding: 0; width: 1200px;"><ins style="background-color: transparent; border: none; height: 200px; margin: 0; padding: 0; width: 1200px;"><iframe height="200" style="height: 200px; width: 1200px;" width="1200"></iframe></ins></ins></ins>10) Eggs
<img alt="spacer-1x1.gif" class="lazy" src="https://spoonuniversity.com/images/spacer-1x1.gif" /> 
Eggs offer a huge dose of proteins without a lot of fat, and that's 
all you need! More proteins and balanced fat. It keeps your skin wrinkle
 free and provides sufficient nutrition. 
It's time we threw away suspicious chemical based beauty products and started eating healthy!  </div>
 </div>

10 Eating Habits For Healthy and Glowing Skin

0 best, eatinghabits, foods, habits, Healthy October 13, 2017

10 Eating Habits For Healthy and Glowing Skin It's the era of pollution, smoke, dirt, tanning and lots of germs. Undoubtedly, what gets affected the most due to all of this is our skin. Often, we use facewashes and scrubs to remove the impurities… Read more »

13Oct2017

HEALTH QUICKIES

0 food, health, lemon, protein, quikies, vitaminc October 12, 2017

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My schedule has been cray cray lately. When the pace of life is super
 fast, it’s NOT the time to put taking care of yourself on hold. 
 
It’s the time to give your body even more TLC so you have the stamina
 to show up w/ high energy. How can you prioritize health when your 
schedule is jammed? Meet health QUICKIES. 
 
a smart-fun-fast way to keep your mind + body healthy when time crunched. 
 
Apply grapefruit essential oil on your wrists for an energy burst 
 
Sprinkle cayenne pepper on a meal for a metabolism boost

Add shot glass of sauerkraut to a meal for better mood & craving control 
 
Deep breathe for 16 seconds to change your brain to be happier, more present, less frazzled 
 
Cut a lemon into 4 wedges & drink a cup of HLW for vitamin-C rich hydration 
 
Rinse/store canned beans in fridge for quick plant-protein 
 
Make air-popped popcorn for a whole grain snack

Make this super fast green juice to have with a snack or meal 
 
Try this full body workout to improve strength & stamina 
 
Broil salmon to top salads or avocado toast and get a dose of healthy omega-3 fats 
 
Don’t wait another second. 
 
Start using health QUICKIES TODAY! 
 </div>

HEALTH QUICKIES

0 food, health, lemon, protein, quikies, vitaminc October 12, 2017

My schedule has been cray cray lately. When the pace of life is super fast, it’s NOT the time to put taking care of yourself on hold. It’s the time to give your body even more TLC so you have the stamina to show up w/ high energy. How can you prio… Read more »

12Oct2017

A whole foods breakfast packs long lasting energy to help fuel your day.

0 best, breakfast, nutrients, nutrition, wholefoods October 11, 2017

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My father, an immigrant from Russia, spent his first summer in the 
New World threshing wheat from dawn to near midnight on the flat Canada 
prairie. Long before the advent of two-story combines, threshing was a 
backbreaking job, high-energy work demanding high-energy input—beginning
 with a breakfast of four eggs, slabs of farm-cured pork, lard-fried 
potatoes, home- baked bread with butter and jam, and glasses of full-fat
 milk. 
 
 
 
 
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My arteries cringe.But if you ignore the actual ingredients of my 
father’s morning meal, he did have the right idea: A good breakfast is 
the best way to kick-start your day. What’s considered “good?” Most 
nutritionists agree that whole foods—whole grains, whole fruits (as 
opposed to juice) and nuts—provide the soundest breakfast. They leave 
you feeling full, yet not stuffed, and release energy gradually instead 
of producing a carbo high that crashes into a sugar low two hours later,
 leaving you defenseless against sugar- and fat-loaded midmorning donuts
 and lattes. Whole foods also add fiber and trace nutrients, perhaps the
 most important being the many antioxidant phytochemicals found in 
fruits. 
 
These recipes favor a nutrient-rich approach to fuel long summer 
days. None are high in fat or overloaded with protein, and each sparkles
 with flavor-packed, antioxidant-rich fruits, nuts or seeds. All are 
simple to make. Several of the recipes freeze well and thaw rapidly, 
ready for breakfast when you’re too sleepy or rushed to spend much time 
cooking. 
You can also use these recipes as a template to create your own 
favorite, similarly healthy breakfast dishes. Ultimately you’ll find a 
wholesome breakfast becoming a habit of mind—a way of life. Good morning
 and bon appetit 
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My father, an immigrant from Russia, spent his first summer in the 
New World threshing wheat from dawn to near midnight on the flat Canada 
prairie. Long before the advent of two-story combines, threshing was a 
backbreaking job, high-energy work demanding high-energy input—beginning
 with a breakfast of four eggs, slabs of farm-cured pork, lard-fried 
potatoes, home- baked bread with butter and jam, and glasses of full-fat
 milk. 
 
My arteries cringe.But if you ignore the actual ingredients of my 
father’s morning meal, he did have the right idea: A good breakfast is 
the best way to kick-start your day. What’s considered “good?” Most 
nutritionists agree that whole foods—whole grains, whole fruits (as 
opposed to juice) and nuts—provide the soundest breakfast. They leave 
you feeling full, yet not stuffed, and release energy gradually instead 
of producing a carbo high that crashes into a sugar low two hours later,
 leaving you defenseless against sugar- and fat-loaded midmorning donuts
 and lattes. Whole foods also add fiber and trace nutrients, perhaps the
 most important being the many antioxidant phytochemicals found in 
fruits. 
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These recipes favor a nutrient-rich approach to fuel long summer 
days. None are high in fat or overloaded with protein, and each sparkles
 with flavor-packed, antioxidant-rich fruits, nuts or seeds. All are 
simple to make. Several of the recipes freeze well and thaw rapidly, 
ready for breakfast when you’re too sleepy or rushed to spend much time 
cooking. 
You can also use these recipes as a template to create your own 
favorite, similarly healthy breakfast dishes. Ultimately you’ll find a 
wholesome breakfast becoming a habit of mind—a way of life. Good morning
 and bon appetit</div>

A whole foods breakfast packs long lasting energy to help fuel your day.

0 best, breakfast, nutrients, nutrition, wholefoods October 11, 2017

My father, an immigrant from Russia, spent his first summer in the New World threshing wheat from dawn to near midnight on the flat Canada prairie. Long before the advent of two-story combines, threshing was a backbreaking job, high-energy work d… Read more »

11Oct2017

break those bad eating habits

0 bad, eating, habits, legshaking, nailbiting, procastination October 10, 2017

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We all have bad habits—nail biting, leg shaking, procrastination. But
 did you know there are bad eating habits as well? There are plenty of 
diets, workouts and crazy products out there meant to give you the 
*perfect* bod. More importantly though, is making sure you're eating in a
 way that's healthy and that's as easy as breaking these five bad eating
 habits. 
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1. Skipping breakfast Who has time for breakfast when you have school 
at 8 am, woke up late and have to put the finishing touches on that 
science project? Not to mention your older sister is hogging the 
bathroom. You rush out the door and before you know it, it's lunchtime 
and you haven't eaten a thing all day. Sound familiar? When they said 
breakfast is the most important meal of the day they weren't joking. Not
 only does skipping meals slow your metabolism, meaning that your body 
takes longer to process and burn calories and fat, but having a good 
breakfast (not a donut and coffee, sorry) gives you the extra boost of 
energy you need to get through the start of the day. 
 
The fix:If you don't have time for a full breakfast, ask Mom to stock
 up on quick and easy breakfast items like yogurt, smoothies, whole 
fruit or cereal bars. (Pro tip: You can even make a bunch of pancakes in
 advance, heat them up and wrap them in aluminum foil for yummy quick 
bite.) 
 
2. Mindless eating Have you ever been faced with an entire bag of 
chips that you were positive you wouldn't finish, but midway into your 
Netflix marathon, you feel your hand hitting the bottom of the bag? 
Yeah, us too. We call this mindless eating. A study at Cornell 
University found that the larger the plate or bowl you eat from, the 
more you end up eating without even realizing. This can lead to some 
serious overeating and calorie overload, because lets be real, we 
weren't sitting in front of a big bowl of strawberries. 
 
The fix: Don't eat snacks straight from the container. You'll usually
 end up spacing out and eating a whole pint of ice cream you swore would
 last you two days (RIP cookie dough). Instead, opt for a small bowl or 
plate to eat from. This way you'll eat just enough to be satisfied, and 
not eat just because there are still snacks in front of you. 
 
3. Eating too quickly There are plenty of reasons why one might scarf
 down their food. Maybe you skipped out on breakfast and that chicken 
sandwhich at lunchtime looks like water after being stranded in the 
desert. Perhaps you're pressed for time and need to quickly finish your 
meal and continue on your way. Whatever the reason, eating too quickly 
is bad news. Your brain can't let your stomach know its full until about
 15 to 20 minutes after you've started eating. If you've finished your 
meal in less than 10 minutes you won't feel full and will end up eating 
way more than necessary. 
 
The fix: Slow it down, even if you feel you're in a rush. Take the 
time to fully chew your food before swallowing. Try and put your fork or
 spoon down in between bites to slow down your chowing. Drinking water 
in between bites can can also slow you down and make you feel fuller as 
you eat. 
 
5. Not eating enough throughout the day This one should be 
self-explanatory. Not getting enough food throughout the day is all 
around bad news. It can cause your energy levels to spike, slow your 
metabolism, lead you to overeat later in the day and generally make your
 body very upset with you. It can even cause less obvious symptoms such 
as mood swings and insomnia. 
<ins class="adsbygoogle" style="height: 200px; text-align: center;"><ins style="background-color: transparent; border: none; height: 200px; margin: 0; padding: 0; width: 889px;"><ins style="background-color: transparent; border: none; height: 200px; margin: 0; padding: 0; width: 889px;"><iframe height="200" style="height: 200px; width: 889px;" width="889"></iframe></ins></ins></ins>The fix: Try to stick to the three meals a day plan. Breakfast, lunch
 and dinner. Every meal doesn't have to be a feast if you're constantly 
on the go, but try and find the time to eat something substantial at 
these times of the day. If you really can't do three meals a day, make 
sure you have plenty of healthy, calorie rich snacks to make up for the 
meals you're missing. 
What is one of your worst eating habits? Let us know in the comments. 
 </div>

break those bad eating habits

0 bad, eating, habits, legshaking, nailbiting, procastination October 10, 2017

We all have bad habits—nail biting, leg shaking, procrastination. But did you know there are bad eating habits as well? There are plenty of diets, workouts and crazy products out there meant to give you the *perfect* bod. More importantly though,… Read more »

10Oct2017

Health & Wellness: The Energy Drink Issue

0 Drinks, energy, health October 08, 2017

Long days, a lot of runs, sleepless nights, several shifts in a row. 
It’s not surprising that coffee is a staple at firehouses across the 
country. Increasingly, firefighters also are consuming energy drinks to 
get the extra boost they need to make it through their shifts. 
 While sales of soda are sliding due to health concerns and a 
struggling economy, the rate of sales for energy drinks are steadily 
growing. Redbull and Monster have long dominated the energy drink market
 and sell a combined $8 billion worth of product annually.1

Impact of caffeine
 The topic of energy drinks has been receiving some increased scrutiny
 in the fire service after the June 10, 2017, collapse of a Kansas City 
firefighter during a routine training on a warm day. He ended up in a 
week-long coma due to heat stroke. According to his cardiologist, the 
firefighter’s use of energy drinks may have contributed to the severity 
of the event due to the diuretic effect of caffeine contained in the 
drinks.
 Unfortunately, the incident was not an isolated event. A report from 
the Substance Abuse and Mental Health Services Administration (SAMHSA) 
found rates of emergency room visits due to energy drinks doubling 
between 2007 and 2011.2
 But it remains unclear how dangerous energy drinks are, what 
constitutes an appropriate or safe level of use, and whether they are 
something that firefighters can or should use on a regular basis.
 An 8-ounce cup of brewed coffee hosts about 95 mg of caffeine. While a
 12-oz. Redbull or 16-oz. Monster have similar amounts of caffeine to 
brewed coffee, others can have twice that amount, and energy “shots” can
 host up to three times the caffeine of coffee.
 There is no exact universal amount of caffeine that is appropriate 
for all people. The amount of caffeine and the effect it has on any 
given person varies by personal factors, such as BMI, medication use, 
genetics, age, medical disorders, and how much caffeine the person 
typically consumes. Bodies can build a tolerance to caffeine, requiring 
more of it for the same effect over time.
 As with any drug, caffeine also has addictive properties, and 
stopping can lead to withdrawal. According to a report by Dr. Catherine 
Striley3 in the Journal of Caffeine Research, 35 percent of people meet 
the diagnostic criteria for caffeine dependence. Withdrawal can lead to 
headaches, aches and pains, depression and irritability. 
 The level of caffeine in energy drinks may not be the only concern. 
Several other ingredients common to energy drinks or shots have other 
energy-enhancing ingredients— taurine, guarana, yerba, and green tree 
extract—that mimic the effects of caffeine.   
 According to a report by Dr. Fahad Ali published in the journal 
Postgraduate Medicine,4 the most common negative effects of energy 
drinks are cardiovascular and neurological. Of particular concern in his
 review of the literature was the interaction of ingredients. While the 
ingredients have all been found to be safe on their own, research on the
 combinations is limited.
 A few literature reviews have been conducted on the health effects of
 energy drinks, examining results across individual studies to form 
conclusions on the science thus far. Many of the beneficial and negative
 physiologic, cognitive, behavioral and performance effects of energy 
drinks likely come from the caffeine and taurine content.

The upside
 There are benefits associated with energy drinks as well. Energy 
drinks have been associated with increased cognitive and physical 
performance.5 Research examining the effect of energy drinks on 
cognition has found increased memory performance, improved performance 
on information processing tasks, improved performance on six composite 
cognitive function measures, and increased alertness. There was also 
evidence of improvement on subjective measures, such as anxiety and 
levels of stress. 
 The effects of energy drinks on physical performance have also been 
positive, likely due to taurine.6 Energy drinks have been found to 
improve physical performance in muscle strength and endurance, endurance
 exercise tests, jumping, and sport-specific movements, but not 
sprinting. 
The downside
 While there are some researched benefits of energy drinks, there also
 have been a number of negative effects noted.5 Multiple self-report 
surveys and a randomized placebo-controlled clinical trial found 
insomnia, nervousness, increased pulse rate/palpitations, and activeness
 to be the most common side effects.
 Energy drinks have been shown to have negative effects on the 
cardiovascular system.5 Among normal healthy individuals, energy drinks 
have been shown to significantly increase mean 24-hour systolic, 
diastolic and mean arterial blood pressure when compared to a simple 
caffeine solution with similar levels of caffeine as a cup of coffee. 
Thus, energy drink consumption is not recommended for those with high 
blood pressure. Myocardial contractility, or the innate ability of the 
heart to contract, can be also increased by consumption of energy drinks
 containing both caffeine and taurine, which may be dangerous for those 
with cardiac arrhythmia. 
 Looking at 17 case studies of acute cardiovascular events associated 
with energy drink consumption, only one case had any sign of previous 
cardiac disease, and there were no predisposing cardiac abnormalities in
 most cases.5 The high caffeine content of energy drinks, and 
consumption of multiple drinks, are likely associated with the 
cardiovascular complications in these cases.

Energy drinks and alcohol
 The FDA announced in November 2010 that caffeine was an unsafe food 
additive to alcoholic beverages, which eliminated the pre-mixed 
alcoholic energy drink market.5 However, drinks such as “Red Bull 
Vodkas” are still sold and widely consumed at bars. Mixing energy drinks
 with alcohol has been associated with binge drinking, risky sexual 
behavior, and driving while intoxicated. Another concern with mixing 
energy drinks and alcohol is the possibility the caffeine content from 
the energy drinks will keep the individual awake longer, extending the 
drinking session and therefore encouraging intoxication. 
More research is needed
 Self-report and clinical studies have shown negative health effects 
of energy drinks, but there is still much more that needs to be 
answered. One of the main concerns about energy beverages revolves 
around the lack of research on the interaction of the ingredients. While
 many of the ingredients in energy beverages are generally recognized as
 safe on their own within a certain range of doses, the safety of the 
effect of these ingredients together has not been examined in depth, 
especially in the long term.7 Further, many consume more than the 
recommended one can serving per day, or may drink other caffeinated 
beverages during the day.  
 Another concern is the lack of regulation around energy beverages. 
The United States has one of the least stringent regulatory systems for 
energy beverages.7 Energy beverages are classified as dietary 
supplements, which doesn’t require the strict regulation food products 
endure. For example, energy beverage companies are only required to list
 the ingredients, not the amount of the ingredient on the label. In 
2012, Consumer Reports examined the level of caffeine in 20 popular 
energy beverages. It found that of the 16 that listed a specific amount 
of caffeine, five had caffeine levels more than 20 percent of what was 
listed on the label.8 So an individual may know they are consuming 
caffeine in their energy drink, but either not know how much is in that 
drink, or the amount contained differs from the amount reported.

Firefighters and hydration
 The firefighting environment poses many challenges to maintaining 
hydration. Firefighting tasks have been found to be particularly 
stressful and lead to dehydration.9 The heat stress associated with 
being in encapsulating gear in a high-heat environment is the perfect 
environment for dehydration.
 A study by Gavin Horn and colleagues in the journal Prehospital 
Emergency Care suggests that firefighters often are dehydrated even when
 they arrive on the fire ground or at training.9 Energy drinks in 
particular, and caffeine in general, work as diuretics, which also can 
lead to dehydration. Consuming energy drinks and high levels of caffeine
 without proper water consumption may exacerbate dehydration during 
firefighting tasks.
What is a firefighter to do?
 Given energy drinks are used to combat tiredness, working to avoid 
extreme tiredness as much as possible is an important step for avoiding 
needing energy drinks on a regular basis. Sleep hygiene and trying to 
get as much sleep as you need when you are off duty is as important as 
getting sleep on duty. For busy stations where you will likely be awake 
during the night, try to get a nap during the day. Drinking caffeine 
immediately before taking a short nap might be the best way to combat 
fatigue.
 Pay attention to the quality of the sleep you are getting. More than 
80 percent of firefighters report symptoms of sleep disorders, but most 
have not received a diagnosis or treatment.10 If you snore or have other
 symptoms of sleep disorders, discuss them with your doctor.

Do not count energy drinks toward your hydration goal for the day. 
Trying to hydrate yourself with water once you are on shift is too late 
to combat dehydration. Make water your staple beverage and be sure to 
drink up (the water that is) the day before you go on shift. If you are 
drinking a lot of caffeine or energy drinks, you may need to up your 
water intake even more. 
 As with most things, moderation is key. What is most important for 
the fire service is being responsible consumers of what they are taking 
in to their bodies. While there is no specific rule for safe caffeine 
consumption, 400 mg a day is typically recommended as safe. That amount 
is approximately 4 cups of brewed coffee, 10 sodas or just 2 energy 
shots—or one depending on the type of shot. For those who use energy 
drinks to stay awake and alert, it is important to know how much 
caffeine and sugar is being consumed and titrate both the consumption of
 energy drinks and other caffeine containing products as appropriate. 
References
 1. Top Selling Energy Drink Brands. March 14, 2016 caffeineinformer.com/the-15-top-energy-drink-brands.
 2. Substance Abuse and Mental Health Services Administration, Center 
for Behavioral Health Statistics and Quality. The DAWN Report: Update on
 Emergency Department Visists Involving Energy Drinks: A Continuing 
Public Health Concern. Rockville, MD; 2013.
 3. Striley, CLW; Griffiths, RR; Cottler, LB. Evaluating Dependence 
Criteria for Caffeine. J Caffeine Res. 2011;1(4):219-225. 
doi:10.1089/jcr.2011.0029.
 4. Ali, F; Rehman, H; Babayan, Z; Stapleton, D; Joshi, D-D. Energy 
drinks and their adverse health effects: A systematic review of the 
current evidence. Postgrad Med. 2015;127(3):308-322. 
doi:10.1080/00325481.2015.1001712.
 5. ManchesterJulianne, EshelInbal, W M. The Benefits and Risks of 
Energy Drinks in Young Adults and Military Service Members. Mil Med. 
July 2017. doi:10.7205/MILMED-D-16-00339.
 6. Souza, DB; Del Coso, J; Casonatto, J; Polito, MD. Acute effects of
 caffeine-containing energy drinks on physical performance: a systematic
 review and meta-analysis. Eur J Nutr. 2017;56(1):13-27. 
doi:10.1007/s00394-016-1331-9.
 7. Higgins, JP; Tuttle, TD; Higgins, CL. Energy Beverages: Content 
and Safety. Mayo Clin Proc. 2010;85(11):1033-1041. 
doi:10.4065/mcp.2010.0381.

Health & Wellness: The Energy Drink Issue