Why Bother With Breakfast?

They say ignorance is bliss but there are times when ignorance of people makes me sad. One such instance is when people do not think breakfast is important and chose not to include it in their routine. It is said that one should eat like a king for breakfast, queen for lunch and popper for dinner.

Unfortunately for many people, for reasons of their own, dinner happens to be the biggest meal and breakfast is the first one to be skipped. I have always believed that to a large degree, you are what you eat so I think food plays an important part in one's life, especially the quality of life. That is one of the reasons why I take time and effort to not just prepare good food but also to write a lot about it so I spread some awareness in whatever little way I can. Reason I say it makes me sad is because the effects of skipping breakfast may not be seen immediately. But over time one will have to face the consequences. When some of my friends say they do not have breakfast I feel bad because they are not doing any good for their body. In this article I hope to summarise what I have read and understood about the importance of breakfast and also some simple yet quick breakfast ideas to make it easier for you.
Let us look at the impact of having or not having breakfast to better understand why bother with breakfast
1. Weight management - many believe that skipping breakfast so they reduce calories would help them lose weight. It cannot be farther from the truth. When we sleep during the night, our body slows down, so metabolism slows down. When we have something to eat in the morning, we are effectively giving the signal to the body that the day has begun and metabolism should increase. However, people who skip breakfast deny their body of this signal so they feel sluggish as they continue until lunch with slow metabolism. When one feels sluggish and tired, one tends to work less, physically and in turn burns fewer calories. Also, when the body is deprived of food for a long while, cravings begin, especially sugar cravings. This is when we feel like snacking on a chocolate bar or a big fat muffin or cakes etc. This effectively increases the calorie consumption. In summary, a slow metabolism, tired body burning lesser calories and high calorie/fat snacks effectively contribute to weight gain and not weight loss. We all keep hearing about the numerous health problems that can come with being overweight, especially risk of heart diseases and skipping breakfast can potentially lead to being overweight.
2. Lowered cognition - studies have said to have shown that children who have breakfast fare better in problem solving than children who skip breakfast.

Remember that it is not just the rest of the body that gets energy from digested food but also the brain. When the brain is low on energy, one cannot expect it to function effectively. Some studies also show that children who skip breakfast are more likely to have problems concentrating and also have problems with memory when compared with children who have breakfast.
3. Type 2 diabetes - skipping breakfast is said to increase the risk of developing type 2 diabetes. If one is already diabetic, it is all the more important to keep sugar fluctuations low which means the body has to be fed at regular intervals. Diabetes is a state of the body that is not particularly easy to manage as the complications of diabetes can be very serious from losing eye sight, heart attacks, having to be amputated. If one is already overweight, the complications get even worse. The effect of diabetes may not be known immediately but the body will be deteriorating gradually. Keeping the blood sugar under control is absolutely important while living with diabetes and skipping meals, that too breakfast will be highly counter-productive for diabetes management.
4. Menstrual irregularities - some studies are said to have shown that girls/women who skip breakfast are likely to have irregular periods.
5. Poor mood - low glucose is said to be responsible for irritability fatigue and tiredness. Some studies show that people who skip breakfast snap at others more easily.
To me the risk of weight gain (and all associated health risks due to being overweight) and risk of diabetes alone are enough to make me run for my breakfast. When it comes to children, it is very important to set up healthy eating habit at an early stage and for that, having breakfast is important. With children getting less and less playtime and exercise these days it is all the more important for them to eat healthy. There is no point in sending them to school to learn stuff if they cannot concentrate and as parents, we need to give them adequate support to enable them to learn. Hopefully, by now you are at least thinking about having breakfast.
I come from a tamil Brahmin family and Brahmin meal plan is quite well known because most of them have a big mid morning meal, later in the afternoon a tiffin or lighter meal is consumed while dinner sometimes is liquid intake or fruits or some cereals, if not curd rice. Reason I mention that is that although some people criticise them for having a heavy meal that early, what modern day dieticians are advising is pretty much similar - have a big breakfast. The meal would normally consist of rice (carbohydrates), dal (protein), vegetables (vitamins and minerals) and ghee (fat) and unless I got it all wrong, this is what constitutes a balanced meal. At this day and age, we barely have the time to make all these before we walk out of the doors to work and neither would our working hours allow such a schedule. So, what are some quick breakfast solutions you could try.
1. Oats porridge - boil a couple of tablespoon of oats in water until it is done (regular oats is better than quick cooking and honestly does not take much time to cook anyway). If you like it sweet, add some milk, sugar or honey or any other sensible sweetener of choice. If you like savory, then add some buttermilk and little salt and consume. Either way, have a banana or any other fruit of choice.
2. Breakfast shake - milk shake or smoothies make great breakfast. Blend a banana sweetened with date syrup or any other natural sweetener (avoid synthetic sweetners or refined sugar) along with some milk. Top with crushed nuts and drink. Adding oat milk instead of cow's milk can help reduce calories and fat and also lend to fibre intake. You could try the same with apple too. You could also use a spoon of wheat germ as topping.
3. Muffin - having a low sugar, bran loaded muffin is a great way to fill you up for the morning. Top a healthy muffin with berries and eat along with a glass of juice. Plenty of healthy muffin recipes are available, try making enough over the weekend itself. I would say it probably takes about 10 minutes to make the muffin batter and about 20 minutes baking time and that would be your breakfast sorted for a week!
4. Breakfast sandwich - you could make these with leftovers too. You could use chapattis or pita breads or wholemeal breads and stuff them with left over sabjis or any vegetable of choice. Over the weekends I tend to quickly sauté grated courgette, spice it with cumin, chilly and coriander powder and make a grilled wholemeal sandwich. This helps me get one of my five a day vegetables as well. You can try the same with paneer or grated cauliflower, cabbage etc. Peanut butter sandwich is a good option as well.
5. Toast and beans - beans also contribute to one of five a day. This option is okay if you have the time to sit down and have your breakfast.
6. Low fat flapjacks - I make my own flapjack which is a bit more chewy than regular ones. I use very little brown sugar but add dry fruits and dates syrup to sweeten instead. Believe it or not small portions of these oats rich almost no added fat flapjacks are a great start to the day.
7. Multi grain porridge - back home it is common practice for moms to make a multi grain powder. It usually consists or wheat, barley, finger millet, sago, almonds and cardamom for flavouring. One can add couple of heaped spoons of this to water, bring to boil while stirring, add jaggery or sugar and milk.

8. Healthy pancakes - make your own pancake mix by adding either the above mentioned porridge powder or wholewheat powder along with some millet powder. Add mashed banana or pureed apple or blueberries, if you want it sweeter, add syrup like dates syrup to make a batter. I tend to skip the baking powder or soda bicarb as it inhibits nutrition absorption. You could add little all purpose flour to ease flipping the pancake. Pour the batter on hot tava and drizzle oil/butter/ghee. Cook both sides, eat.
9. Bread omelet - beat an egg and add salt and required vegetables like tomato, onion, mushroom etc. and make an omelet. Grab couple of toasts and a glass of juice. Having protein earlier in the day is said to be better than later.

10. Museli - combine wheat flakes, oat flakes, rye flakes, barley flakes with some dry fruits like raisins, currants, seeds like pumpkin seed. Serve with seasonal fruits and milk.
11. Quick French toast - cut couple of bread slices into four triangles each. Dip them in beaten egg (season it as needed) and cook on hot tava. Drizzle some oil or butter while cooking. Cook both sides and that's a good breakfast on the go.
12. Millet gruel - Millet is usually considered poor man's food but truth is many people who work hard physically have ragi gruel often for breakfast. It keeps them full for long although they are involved in intense work. One way of preparing is similar to multi grain porridge mentioned previously. Another method is to mix it with some buttermilk and let it sit overnight. Next morning add little water if needed and cook while stirring, until it is shiny. Season with salt and drink. Millets are low fat protein sources.
I hope at least one or two of the above options suit your taste and timing. On weekends one can indulge a bit more by making cooked breakfast and a number of such recipes are available on my blog as well.
Make healthy choices for your life, remember, prevention is better than cure. One can skip any meal, but not breakfast regardless of whether one is hungry or not. For the other meals you can go as per your body, eat when hungry but breakfast is an exception. Do not wait for the 'right' day to start having breakfast, there is no bad time to do the right thing. Live long, live happy, live healthy!

Source:

Bedtime Drink to Remove Belly Fat in a Single Night

What Will You Do With All That Halloween Candy?

Amidst all the fun and festivities of Halloween comes some stress. 
No, not the stress of finding Halloween costumes. Stress in the form of nutritional toxicity! Each year, we are inundated with Halloween candy and junk galore as our wee ones are given every Halloween "treat" imaginable.

Back in the day, I can remember receiving chocolate bars, Rice Krispies treats, brownies and licorice. Every once in awhile, a neighbor would throw in an apple or an orange, just to really send us kids over the edge! These days, I can't even imagine what frightening ghouls live inside those candy wrappers - " highly toxic things like high fructose corn syrup, artificial sweeteners and colors, trans fats, hydrogenated oils, excitotoxins/neurotoxins and all sorts of chemical concoctions.
Gone are the days when sugar was the worst thing that could happen to a kid!
Our kids have not yet even ventured into the world of Trick-or-Treating. I'm not saying they won't at some point in their childhood! I've just been able to side-step and downplay the issue thus far. It helps that no one goes trick-or-treating in or neighborhood, so it's not in their faces!

That's not to say my children don't end up with their fair share of Halloween candy. Grown-ups find a way to get candy to children at Halloween, no matter what!
We normally attend a party or two to enjoy the costumes and festivities with friends. Lots of "treats" at the party to sample, as well as the always-present goodie bag to take home.
So how do we deal with all the toxicity in our family, and keep the potentially negative side of Halloween to a minimum?
1) We don't call candy or junk food a "treat". We call them "tasty toxins" - tells you exactly what you need to know! Sure, it tastes great, but it's toxic. Why would we call something a treat if it subtracts from our health? Sounds kind of funny to knock on someone's door on Halloween night and say "Trick-or-Tasty Toxin" though!
2) Like any other time of the year, tasty toxins are limited. First, all toxins are handed over to mom and dad for proper care and feeding! Depending on the size and toxicity level of the tasty toxin, as well as the current state of health of toxin consumers, we may say they can have one per day for a few days following Halloween maybe more, maybe less. Depends.
3) I try to steer our kids in the direction of sweets that were made in someone's kitchen rather than in a chemistry lab. No, they don't build health either, but it's probable they don't move us away from health as quickly as the serious toxins in packaged foods. On our end, I'll either bake less toxic sweets and/or purchase simple goodies that lack the serious aforementioned offenders that are the most harmful to our health.

4) They must fill up with Health FIRST. Every other meal and snack throughout the day needs to meet the innate genetic nutritional requirements for health: protein, healthy fats & oils, fresh fiber (veggies & fruit) and lots of pure water. In other words, if they're going to be adding any increased amount of toxins to their diet for a few days, they need to keep things clean and healthy otherwise. If not, the body will always let us know when it has reached its limitations!

5) Finally, we give the kids the option to turn their Halloween loot in for a gift from The Halloween Fairy. After they select one "must-have" item from their goodie bags, they simply hand over the Halloween candy for mom and dad to put out for the Halloween Fairy that night. The Halloween Fairy in turn leaves the kids a special gift they've been wishing for - a special experience with mom & dad, a toy, a book, a game, craft stuff, whatever works!
It's a win-win. No overloading on toxicity, therefore no "sick" kids for days to come. The kids are happy because they were still able to enjoy the spirit of Halloween, sample some of the traditional toxins, and they got something new and fun!

 Source:

Ideal Urine pH And Alkaline Urine - Plus How To Adjust It

The urine pH determines specific health conditions and diseases in human beings. PH means potential hydrogen or the measurement of hydrogen ion in a solution. It is advised by doctors to find out the root cause of certain illnesses. Urine pH is a term used to segregate urine as a base solution or dilute acid. The urine pH test can be performed at home also. Acidic and alkaline feature of urine depends upon the intensity of pH in the urine. If the pH is greater, the urine is more alkaline. If the pH is low, acidity is greater in the urine.

The urine pH of a healthy person varies from 4.5 to 8. Balancing the pH content of the urine is the responsibility of the kidneys. They maintain the balance by reabsorbing tubular secretion of hydrogen and ammonium ions and sodium. When the base or alkali content of the urine increases, alkaline urine, which contains bicarbonate-carbonic acid buffer is excreted. On the other hand, when too much acid and sodium is retained by the urine the pH level of the urine is maintained by the alkaline and acid content.

A highly acidic urine pH or a highly alkaline urine pH, are both injurious to the human body. Acidic urine pH creates various diseases and ailments in the human body. You are likely to suffer diseases like diabetes, dehydration, acidosis, respiratory problems and diarrhea. Too much alkaline content in urine pH causes renal tuberculosis, pyloric obstruction, urinary tract obstruction and various other health issues.

People whose urine has a balanced alkaline content are stable health wise. As per research, the alkaline level of the blood pH should be slightly high for the body to develop immunity. On the contrary, an increased alkaline level in the urine pH is not a healthy sign. Diseases cannot thrive in alkaline situations. They require acidic environment to flourish. People suffering from cancer lack alkaline content in their blood and urine, which results in the deadly consequences of the disease. In addition, people who eat a lot of meat and are non-vegetarians in general tend to suffer high acidic pH levels. They are also prone to infectious urinary tract diseases compared to vegetarians who eat a natural and fresh diet, which produces limited alkaline content in the urine and blood. Controlling and balancing the pH level is the only solution for human beings to live a healthy life.

Facts on urine pH tests

For any doubts on urinary conditions, or anything related to kidney, respiratory and metabolic disorders, health professionals recommend a thorough urine pH test. A fresh urine specimen is needed for the test, if it needs to be preserved, it must be stored in a refrigerator. Usually the first urine after a full night's sleep is considered effective for the test. A rich vegetarian diet and lots of legumes, green vegetables and citrus fruits will keep the urine alkaline balanced.

Healthy urine is slightly acidic. Too much alkaline in the urine breeds bacteria and invites infections and diseases. Extreme diets and irregular foods are the main reasons for excess alkaline formation in the urine. A regular diet and good food habits can keep your urine pH level balanced and help you lead a happy and stress free life.

Find out the 3 simple alkalizing steps you can use right now to instantly gain more vibrant health, energy and optimal weight - FAST...

Discover how the body ph test works & why a ph diet plan is highly recommended for your health. Including free alkaline food chart, food combining chart, recipes, acidity test and the steps you need to take next.

 Source: 

► 5 Worst High Cholesterol Foods You Must Avoid

Overweight and Obesity - Can You Be Healthy If You Are Overweight?

It is a common idea if you are overweight or obese, you must be unhealthy as well. While there is a good reason behind this, it is not always the case. There are indeed exceptions, which means even if you are above a healthy weight, you can still be healthy: up to an extent, of course.

First, let us examine why there is a relationship between being overweight and being unhealthy. Usually, having a high body fat percentage is a serious complication on its own. The body is simply not able to function optimally when body fat becomes excessive... plaque builds up within blood vessels,

blood sugar rises, cardiovascular health degrades, and

vital organs like the heart and kidneys are affected.

Even liver function can be impaired, as it is forced to sustain greater stress.

Essentially, excess body fat is chronically taxing on the body. Not to mention it can facilitate the development of Type 2 diabetes, which is a corrosive disease by itself.

But... even if you are overweight, it does not mean you also have to be unhealthy.

Ideally, you will do what is necessary to lose weight and improve your health. Your well-being will benefit from fighting to return to a healthy weight.

That said, weight loss is not something you will be successful with in a short period. It could take many months. Perhaps even a year or two for you to reach your ideal weight and maintain it. It is important not to focus too much on these details. Progress is not linear, so it is hard to estimate the time commitment lying ahead of you. Not that it ultimately matters, anyway. What is crucial is to adopt the habits and changes to start to improve your condition immediately.

Don't worry about how long it will take for you to lose weight, or even if you'll ever reach your intended goal. You can get there eventually. In the meantime, however, you ought to focus on actionable plans for your health that you can immediately set in motion.

These plans will get your health on track even if you are still overweight...

First and foremost comes a healthy diet. Do not underestimate the benefits of healthy eating and the benefit it can have on your well-being. Cooking more and eating fewer processed meals is a great start.

Secondly, you can get physically active, or add to your current routine if it is lacking. Be honest with yourself. Exercise on its own will make a significant difference - there is such a thing as being "fat and fit."

Lastly, finishing touches include... cutting down on alcohol, getting more sleep, and eliminating stress from your life as much as you can.

You should know there is no harm in being overweight and unfit. The problem occurs when you refuse to change your ways when you are aware that you must.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

Source:

What Is Sleep Apnea and Its Treatment? Understand the Basics

Sleep apnea is a sleeping disorder which is characterized by abnormal pauses in the breathing pattern, or instances of abnormally low breathing during sleep. Each pause between successive breaths is called an "apnea" - a word derived from the Greek word "apnoia" which means "without breath". In case of normal breathing, the frequency of pauses is constant and regular. When the normal breathing pattern changes due to various reasons, and the intervals between successive pauses start becoming irregular, it leads to sleep apnea disorder. Each irregular pause of breath is referred to as "hypopnea." So, in case of normal breathing, each interval or pause is termed as an "apnea", while in case of abnormal breathing it is termed as "hypopnea."

Symptoms of sleep apnea

Individuals suffering from the disorder often do not know they have it. Certain symptoms can ascertain whether the individual is suffering from the disorder. The major symptoms include:

Insomnia
Restless sleeping patterns
Choking or gasping during sleep
Night sweats
Feeling excessively sleepy during the day
Snoring frequently and loudly
Trouble in breathing during sleep
Other symptoms indicating a possible disorder are:

Fatigue
Morning headaches
Loss of memory
Difficulty in learning new things
Irritability
Inability to concentrate for long
Depressions
Mood swings and/or personality changes
Dry throat when awaking
Frequent urination during the night
Causes of sleep apnea

The disorder generally occurs due to a fat buildup, or a loss of the muscle tone, especially during old age. In this particular disorder, the tracheal muscles ("trachea" is the windpipe), the soft palate muscles at the base of the tongue, and the uvula ("uvula" is the triangular shaped small fleshy tissue hanging from the center in the back of the throat) relax to a considerable extent and collapse during the breathing activity. In simple terms, the windpipe becomes taut, or the layers of the windpipe adhere which restricts the flow of air into the lungs. The disorder can also occur due to a malfunction of neurons controlling the breathing process during sleep. This sleep disorder can be diagnosed by an overnight polysomnogram test - a sleep test which is extensively used to detect sleeping disorders and related problems.

Effects of sleep apnea

Even though the sleep disorder might appear to be a common and not-so-serious, it can lead to some serious health problems. If left untreated, the disorder can result in:

Depression
Sexual dysfunction
Hypertension
High blood pressure
Irregular heart beats
Coronary Heart Disease
Chronic Heart Failure
Worsening of Attention Deficit Hyperactivity Disorder (ADHD)
Types of sleep apnea

There are three types of sleep apnea:

Obstructive sleep apnea (OSA)
Central sleep apnea (CSA)
Mixed sleep apnea (MSA)
Even though all the three types of sleeping disorders differ as far as their causes and treatment is concerned, one aspect remain common - some parts of the respiratory system narrow down and impair the percentage of oxygen reaching the subject's lungs.

Obstructive sleep apnea (OSA)

This is a highly common form of the disorder found in majority of the individuals suffering from sleeping disorder. Obstructive sleep apnea is a physical disorder. This form of disorder is typically characterized by individuals who have:

More weight (overweight)
Small jaw line
A small air passage in the trachea (windpipe)
Large tongue
Tonsils
The main cause of OSA is the same as stated above for sleep apnea. The condition can further worsen if the subject consumes alcohol, ingests tranquilizers and sleeping pills.

Central sleep apnea (CSA)

This is a comparatively rare form of the sleeping disorder in which the tracheal muscles do not sag to much extent, and the air passage remains large enough so that enough air can pass through. However, in this particular disorder the diaphragm and the chest muscles temporarily fail to function effectively, which results in reduced oxygen levels in the blood. The decreased oxygen level affects normal metabolic working of the body, and the brain too receives less oxygen so the subject suffers from memory loss, slow learning, sluggish reflexes, and inability to concentrate for long.

Mixed sleep apnea (MSA)

In very rare cases, some individuals experience both obstructive sleep apnea and central sleep apnea simultaneously. In such cases, both the sleep disorders manifest themselves by interspersing with each other, and the individual may experience the effects of either of the disorders at one particular instance, or a combined effect of both. The pathological or psychological effects of this disorder cannot be predetermined or ascertained since many factors affect its manifestation.

Sleep apnea treatment

The treatment for the sleep disorder varies in accordance to the level to which the individual is suffering from it. Generally, the treatment can be administered in the form of therapies and surgeries depending upon how much the disorder is affecting the individual. The treatment consists of:

Therapies

Continuous positive airway pressure (CPAP)

This therapy is generally used if the individual has moderate to severe sleep disorder. The therapy consists of a machine which delivers air (oxygen) through a mask placed over the nose while asleep. The air pressure remains greater than that of the surrounding air, and is just strong enough to keep the air passages open.

Adjustable airway pressure devices

In this therapy, a special type of air pressure device automatically adjusts the air pressure and oxygen levels while asleep. The basic functioning of the device is similar to that used for CPAP therapy, however it is a more advanced model and supports bi-level positive airway pressure (BPAP). The device provides more pressure while inhaling and reduces the pressure while exhaling.

Adaptive servo-ventilation (ASV)

This airflow device learns and understands the normal breathing pattern, and subsequently stores the information in a built-in computer. While asleep, the machine regulates the air pressure to normalize the breathing pattern, and prevents any pauses in the breathing activity. ASV is more successful than CPAP while treating central sleep apnea in some individuals.

Oral appliances

This therapy involves wearing an oral appliance specially designed to keep the throat "open". Oral appliances are easier to use. Some appliances are specially designed to keep the throat open by bringing the jaw forward, which can at times even relieve snoring as well as prevent mild obstructive sleep apnea.

Surgery

The main objective of sleep apnea related surgery is to remove any excess tissues from the nose or the throat which may be causing the blockage of the air passage. The surgical options include:

Uvulopalatopharyngoplasty (UPPP)

During this surgical procedure, excessive tissue is removed from the rear of your mouth, and from the top of the throat. At times, the tonsils and adenoids are also removed. This type of surgery can be successful in preventing snoring, however, from clinical findings it is observed to be less successful in treating sleep apnea, since the tissues farther down the trachea (windpipe) may still block the air passage. UPPP procedure is generally performed in a hospital, and requires administration of general anesthesia.

Maxillomandibularadvancement

In this procedure, the jaw is moved forward from the remaining facial bones. This enlarges the space behind the tongue and the soft palate, reducing the air obstruction. This procedure may require the services of an oral surgeon and/or an orthodontist, and may be combined with other surgical procedures to improve the likelihood of success.

Tracheostomy

This is a critical surgery, and it is only recommended when other treatments fail and the subject has severe or life-threatening sleep apnea disorder. In this procedure, an opening is made in the neck and a metal or plastic tube is inserted into the trachea through which we breathe. The opening is covered during the day, and at night, it is uncovered to allow air into the lungs. The tube helps to bypass the blocked air passage.

Mandar Majmudar is a professional content writer who has worked extensively in the BPO and KPO segments since last many years. He has undertaken many site projects involving the designing and content writing aspects. He has trained professional content and technical writers for MNCs, and small to medium business entrepreneurships. He specializes in creating concept based web contents - the client provides a concept, and he works out different types of content formats to promote the concept on the internet.




Source: 

Benefits of Walking 10,000 Steps Daily

Walking 10000 steps daily is recommended by health experts all over the world for complete body well being.

It is no magical number that has been found out by some scientific research. In fact it an approximate number of steps a person should walk every day.

Depending upon a person's health condition, this number can also be altered.

For example, for a person who is overweight, he/ she need to walk for more than 10000 steps for his / her well being. Similarly, for a person who is overweight and has low stamina, it may be too much in the beginning.

The benefits of walking start at 5000 steps. A person who walks more than 5000 steps daily, such a person is highly unlikely to develop metabolic syndrome.

You don't have to do step counting manually. Approximately 10000 steps mean that the person has walked for 5 miles, which is a good distance if the person travels every day.

In addition to the well being, following are the benefits of walking daily:

1. It reduces the risk of diabetes.

Walking such a distance daily helps to control the weight of an individual and in turn, this decreases the chances of diabetes. Research has proved that people, who walk this much every day, have a comparatively lower BMI.

2. It protects the brain from dementia.

Research has shown that walking regularly prevents the brain from shrinkage, this in turn prevents dementia. It has been observed that the brain size shrinks in the late adulthood. This shrinking leads to problems like the memory problem. It has been proved that people in the later adulthood that walk this much daily have an increased amount of grey matter in their brain. Thus with the physical fitness, there is also an assured mental fitness.

3. It reduces risk of heart diseases.

Lately it has been observed that heart diseases are just not prevalent among the older people but a lot of heart disease have been reported among the youngsters also. Walking helps in maintaining the fat level of the body, and thus the heart is protected from any diseases.

4. It relieves stress

Stress and anxiety have been commonly observed because of the changed lifestyles and increased work pressure. Physical exercise, in the form of walking 10000 small steps daily, lower this down. The result in the form of this benefit has been more significantly observed for the women.

The mental well being is thus assured. The healthy body now also has a relaxed mind.

5. It helps to lose weight

Increased weight problem in the form of obesity has become a very common phenomenon. Eating junk and processed food has become a part of every one's life. Increased weight leads to a lot of problems and disease. While the body remains inactive, diseases find their way easy to enter.

The solution for this is brisk walking. Walking 10000 steps daily will produce remarkable results because of the calories burned.

There 5 major benefits must have motivated you to take out time everyday for walking. Make it a compulsory part of your routine.

1, 2, 3, 4..... Here you go till 10000.

Source: 

Losing the Weight With a Friend

Losing weight is never easy, at first. 

Even if after all these years, you have nearly given up on yourself, go to your past and find what you are missing and bring it forward and let people know the secrets you found. In the beginning you will find that the food is not the problem, that exercising is not the problem (or important when you begin), that lifestyle is not important either. Your mind (the way you think) is the only thing you need, to go forward. Be smart and follow the right steps and you will get to your ideal BMI and from there you can build back that confidence that you once had.

Having a friend is the motivation you need to keep your brain stimulated in the right direction. 

Your friend will help you make the right choices when you don't feel up to it. Your friend will keep you on track when you want to fall off. Going to a friend's place for supper and feeling good about it might seem abnormal to you? You will feel guilty sometimes without reason, but your brain will play games with you and your friend will be there to tell you not to panic.

What you need to do has nothing to do with the diets that are on the market. You need to find a long term solution to this tremendous problem. Find a way that will give you results. Find a program that will do for you what the others don't do. If you don't trust the program in the beginning, your friend will keep you in line. Now, if you are 10 to 20 lbs. overweight you need a program for you. If you are having a hard time tying your shoelaces, you need help. Go find your body mass index BMI and start to create your objective. Give yourself a realistic goal and take out those old high school pictures. Get ready to start the journey that will forever change your life and help all the people that you hold so dear. Don't forget, you will be helping all generations.

Being obese is not normal. Your knees were not meant to support all that weight. Your vital organs were not meant to be squeezed into your insides the way they are. If you are having a hard time tying your shoes, its not right. If you have tried all the diets out there and you are always back to where you started, that's not right. Losing weight is simple. Losing weight must be fun. Losing weight is challenging. Losing weight is rewarding. Losing weight will save your life. Be your best friend and follow simple principles and believe you can.

 Source: 

Rice Diet - Brown Rice Detox Recipes

Nowadays, people are getting more aware about the importance of maintaining their health. There are many things that people do in order to keep healthy such as exercising regularly, doing yoga or meditation, quitting smoking, reducing the consumption of alcohol, avoiding unhealthy foods, doing a detox program, going on a healthy diet and many more. For those who are overweight or with a serious health problem, doctors might suggest them to go on the Rice Diet. This diet is an excellent weight loss program; you can lose between 20 to 30 pounds in the first month, and 2.5 to 3.5 pounds per week in the later stages.The program consists of very low-calorie, high-complex carbohydrate, low-fat, low-sugar, low-sodium, low-protein diet that will help detoxify and treat chronic health problems. The diet plan requires the use of brown rice. Regular white rice contains a lot of sodium, sugar, and bad fats which are some of the major causes of weight gain and many diseases such as diabetes. On the other hand, brown rice is rich in fiber and healthy fats that help lower bad cholesterol levels.Besides fiber and good fats, brown rice is also rich in iodine, potassium and essential minerals that are good for your body. It also helps detoxify your body and enhance your energy levels as well mental awareness. Furthermore, it can help you lose weight quickly. Most people do not like the taste of brown rice. However, you can easily turn them into delicious dishes by following easy brown rice detox recipes that can be found in various diet books or on the internet.The detox program does not require you to consume only brown rice throughout the day. For breakfast, you are allowed to consume one serving of fruit, such as banana, apple, pear or citrus. For a wholesome breakfast, you can try the following rice porridge recipe. Combine ½ cup of brown rice, 1 cup of almond milk and ¼ teaspoon of nutmeg powder in a medium saucepan. Bring the mixture to a boil while stirring frequently. Cover the pan and reduce the heat. Simmer for about 45 minutes and serve with walnuts, ground flaxseed and chopped Fuji apple.For lunch and dinner, you must consume about 1 to 2 bowls of fresh vegetables in each meal. You can choose whatever vegetables you like, and they do not have to be the same every day. The following Brown Rice Pilaf is very easy to make. Chop 1 medium onion and 1 green pepper and saute them in a large pan with 1 tablespoon of olive oil. Add 1 ¼ cups of brown rice and 2 cloves of garlic; stir until the rice is lightly browned. Add 1 ½ cups of water, 1 cup of chicken broth, a pinch of dried thyme and a pinch of pepper. Bring to a boil, then reduce the heat. Simmer for 40 minutes or until the rice is tender. This dish serves up to 6 people, and you can serve it with a side of green salad.

 Source:

Does a Gluten Free Diet Work for Weight Loss?

What is gluten?

Gluten is a type of complex protein. Unlike other common proteins, gluten mostly occurs in certain carbohydrates. Wheat, rye etc are rich in gluten. Gluten is an essential component of any bread. It is the reason why bread rises and gains a chewy texture. Gluten makes the bread stretchy.

What foods are rich in gluten?

Though gluten is most commonly found in wheat, there are many other foods which contain significant quantities of gluten. Some examples are as follows:


Since gluten is one of the main ingredients in wheat, all products containing wheat are rich sources of wheat. These include all breads, cakes, pasta, cookies, doughnuts, flour, spaghetti, biscuits, waffles, bagels and many more.

Apart from wheat, few other cereals also contain significant quantities of gluten. These include grains like barley and farina.

In foods which do not naturally contain gluten, it is added for a number of purposes. Gluten is a thickening agent and used widely in sauces, ice creams, puddings and gravy.

Almost all refined and processed foods contain gluten. Examples include pizza, salami, sausages, soups, chips, hamburger etc.



So, you can see that gluten is a very common component in many common foods. If you are thinking of adopting a gluten free diet, then you should know that you may have to do without some of your favorite foods.

What gluten free foods can you include in your diet?


The list of foods containing gluten is a long one. So, if you are considering a diet free of gluten, you need to know what foods you can include in your daily diet.

Though gluten is commonly found in cereals, it is not present in every cereal. Rice, quinoa, amaranth, millets etc are excellent gluten free alternatives.

Yams, potatoes, arrowroot, sorghum etc are good sources of starch free of gluten.

Fresh fruits and vegetables do not contain gluten and so can be easily included in your diet.

Lean animal proteins are also free of gluten. However, they should not be breaded which adds gluten to the preparation.

Nuts and legumes can be eaten in a no gluten diet.

Finally, in recent days, gluten free breads, biscuits, cereals and desserts have been introduced in the market. However, in many cases, though they are labeled free of gluten, they do contain a small quantity of gluten.



How can gluten free diet help in weight loss?

Though people from various walks of life say that gluten free diet is ideal for weight loss, it requires some in depth analysis before you switch to such a diet. Here are some points that you should consider:


According to the American dietetic association, there is no proven gluten free diet for weight loss. Little research has been made in this connection. So, there are no statistical data to prove or disprove no gluten for weight loss.

Some people suffer from gluten intolerance and gluten allergy. They have to eat a gluten free diet in order to stay fit and in good health. An extreme form of gluten related disorder is the celiac disease. This is a form of immune disorder where the intestine cannot absorb the nutrition which is present in the food that you eat. Celiac disease is aggravated by gluten intake.

Apart from the people who are suffering from intolerance and other similar disorders, gluten probably plays an indirect role in weight loss. If you examine the list of gluten rich foods, you will see that they are also high in calories and sugar which lead to weight loss. So, if you avoid gluten rich foods, you are actually avoiding processed foods which add a lot of needless calories to your diet. As a result, you will obviously lose weight.

A few studies have been conducted. They reveal that if you go on a no gluten diet, you are actually opting for healthier food choices. As a result, you may lose an average of 15 to twenty pounds of your body weight at the end of the first month of your gluten free diet.

According to one research, no matter how tall you are, eating gluten rich foods continuously will make you heavier and bulkier.

While scientific evidence of no gluten for weight loss is still being collected, there are a number of conclusive studies which show that overweight people who are suffering from celiac disease enjoy definite benefit from a diet free of gluten. A clear trend of weight loss can be seen in them.

The fact is that gluten itself is not causing any significant increase in your weight. So, eliminating gluten is not likely to have a severe impact on your weight. However, the gluten rich foods also tend to be rich in salt, fats and calories. So, when you avoid them consistently, a noticeable difference is seen in your weight.

You need to be careful about what foods you choose to replace the gluten rich food that you are eliminating from your diet. These free of gluten substitutes actually may contain higher calories. At the same time, replacing wheat cereals with refined cereals may affect your nutrition because these are often not enriched with added nutrition. In these cases, a diet free of gluten will not be helpful for you in losing weight.

In fact, except in celiac, gluten free diet exercises little direct influence on weight. But, it does have a lot of indirect influence. So, if you can stick to gluten free healthy alternatives for long time, you are bound to notice a loss in weight.

==>>CLICK HERE for Gluten-Free Bread Recipes<<==

 Source:

TABLESPOON OF FLAXSEED OIL FOR A NIGHT

Fats not only gives us energy, but they also play very important role, as a regulator of many physiological processes.

Therefore, providing the body with the appropriate polyunsaturated fats, which are found in seeds and nuts, and olive oil is very beneficial for our health and figure.

A great source of beneficial polyunsaturated fatty acids (PUFAs) is our linseed oil, which can be added to salads and other dishes or sauces.

Composition of 1 liter (1000 ml) of flaxseed oil are the following essential fatty acids (EFAs):

– Alpha-linolenic acid (ALA) (omega-3) – over 500 ml

– Linoleic acid (LA) (omega-6) – about 150 ml

– Oleic acid (O) (omega-9) – about 170 ml

– Saturated fatty acids- approximately 100 ml

Linseed oil supports the:

-Digestive system: it stimulates metabolism

-Nervous system: in the treatment of Alzheimer’s disease, multiple sclerosis and depression

– Treatment of tumor diseases

– Treatment of overweight and obesity: helps to reduce body fat, has a beneficial effect on the liver degreasing.

– The immune system

– Cardiovascular system: alpha-linolenic acid lowers cholesterol, prevents heart attack and hypertensive disease.

– Skin, hair and nails

Add to salads and other cold dishes and take one tablespoon at night before bedtime! Because …

Linseed oil is great for pregnant women, because it has Omega-3!

„Some scientists claim that the presence of children’s ADHD is associated with a deficiency of Omega-3 in child prenatal period. It was found that children of a women, that had diet rich in Omega 3 fatty acids during the pregnancy, show up to 19% higher level of intelligence in relation to their peers. In addition, the omega-3 fatty acids have a positive effect on the development of brain, central nervous system, vision, heart, and psychomotor function.” (source: Vivetia)

It is good for women, it’s adjusting the proportions of hormones in the body while also affecting the menstrual cycle by reducing menstrual pain and mood swings and alleviates menopausal symptoms.

Also it’s great for men, because it helps in the treatment of infertility.

Athletes should consume linseed oil as it improves muscle growth, reduce fat, produces hemoglobin which increases exercise capacity and it has regenerating effect on the body.

Source:    

Does BMI Actually Matter?

Is High Fructose Corn Syrup Really That Bad For You?

Why Lose Weight? Here Is the Answer

Each year millions of people think about dieting to lose some weight only to have the thought stopped with the question, "Why Lose Weight?" After all, as most of us probably know, you torture yourself for 3 or 4 months to drop 15 or 20 pounds and before you know it the weight is back, plus a few extra pounds. So, naturally, the question of why lose weight wins out and we decide to stick with our current lifestyle of over indulging and manipulating the TV remote.

In general, the thought of the process of dieting overshadows the reason for weight loss. The thought of the miles of walking, the eating healthy, and in a lot of cases, the fasting to lose fat, blurs what should be our ultimate goal. That goal should not be to look good but to give us a healthy body. In a lot of cases, we may meet our weight loss goal and be happy with ourselves. The doubt jumps into our head when we don't maintain that goal. It then becomes, in our mind, the diet's fault. Thus comes the question, why lose weight, we're only going to gain it back again.

So, why is it important for us to drop a few pounds? Think about this. Every year, nearly 112 million people die due to being overweight. If you're an adult between 30 and 65 years of age, being 10 to 20 pounds overweight dramatically increases your risk serious illness or even of death. In general, people who are dramatically overweight are more likely to die from their unhealthy lifestyle than people of the same age living their lives at a healthy weight.

Coronary heart disease and heart attack can be directly linked to obesity. It's a fact that people who are overweight or obese suffer more heart attacks than those who are not overweight. High blood pressure and high cholesterol are also more prevalent in those who are overweight. We can also add diabetes to the list of health risks associated with obesity. Facts show that obesity is prevalent in over 80 percent of the people who suffer with diabetes. If you were compiling a list of health problems associated with obesity, you could also add cancer, sleep apnea, asthma, and even arthritis.

Taking into consideration the health risks mentioned above, the question of "Why lose weight?" should be answered. Instead of asking "Why lose weight" maybe the question should be "Why Can't I lose weight?". Keep in mind that anything worth having is worth working for. Our health is one of the most precious possessions we have. So, get back to eating healthy to lose the fat, and walking to firm the muscles, and most of all, make a pledge to keep the weight off. Set your goals beyond just meeting your weight loss goal. Make your goal to be to live healthy and maintain a good weight for a set period of time. Better yet, why not set it as a lifetime goal. That way, the question of "Why lose weight" never comes up again.

Article Source:

Health and Nutrition - The Dangers of Sugar in Your Diet and Some Sweet Substitutes

"All human nutritional needs can be met in full without having to take a single spoonful of white or brown or raw sugar.'
The late Dr. John Yudkin - Sweet and Dangerous, Wyden, 1972, Queens College, London
We all know that too much sugar is really bad for our health. As a result of this there are lots of 'natural' sugar products available to buy in food stores, health food stores and on the internet. With so much choice what do you choose?

Our bodies need sugar in the form of glucose, especially our brain, which needs glucose to function properly. Sucrose is a disaccharide which is two sugars that is broken down into two simple sugars, glucose and fructose. Glucose in our blood provides us with energy. There are different sugars depending on the food we eat for example fructose is the main sugar in fruits, maltose, a sugar in grain like barley and lactose a sugar found in milk.
One of the sugars which have been heralded as one to replace 'white poison' or otherwise known, white table sugar or sucrose... is Agave (ah gah vay). Sometimes agave is referred to as a syrup or nectar and it has a similar taste to honey but not as thick. Without a doubt agave is a much better option than artificial sweeteners which should be avoided at all costs - the clue is in the name artificial!

Agave is a plant which looks like a cactus and can be found in desert areas in places like Mexico. When the agave plant is harvested the sap is extracted and then heated at a low temperature at which point the carbohydrates are broken down into sugars. Agave is available in both light and dark, the darker it is the less time it has been heated and filtrated.
Peter Pure from Raw Food Party asks the question is Agave good for you?
* Sugar is sugar is sugar is sugar
* Sugar ages you
* It is the cause of immune system crashes
* It is an anti-nutrient
* It rots your teeth
* It's causes diabetes
* Sugar ferments your blood cells
* Sugar is food for candida, cancer, viruses, bacteria, yeasts, and mould
There are many people suffering with sugar addiction, some people are aware of this others are not. If someone 'gives up' sugar for whatever reason, they are only eliminating spoons of 'visible' sugar on breakfast cereal, or in tea or coffee but there are so many foods, including natural foods such as fruit which contain a form of sugar. Processed foods have so much sugar that we now have a sugar crisis in our health service in the form of type 2 diabetes and an assortment of degenerative diseases.
Peter suggests 'Many people will want us to believe that this and that new form of sugar is okay.That is not the case. Even honey, by far the best of all sugars, needs to be limited. Dates and fruits too for that matter'

My experience is that people make incredible health breakthrough's for themselves just by getting off the main sugar culprits - all grains and grain products, bread, pasta, cornflakes, rice, barley, spelt, quinoa, beans, lentils, corn, potatoes and refined foods (preferably dried fruit too).
Why grains and beans/lentils first? Simple - you probably wouldn't eat 2 bowls of honey in one go, but you might eat 2 bowls of rice (for example).
Sugar in all it's forms is just a part of a transitional diet as people get off their sugar addictions (with a few rare exceptions of athletes who burn a lot of sugar).
The only exception to all of this, if there is any magic "sugar" is stevia - which is a herb that taste's sweet but is not sugar.'

Stevia (stee v ah) or sweet herb, harvested from places such as South America and Asia as an alternative sweetener can be purchased as a lplant, liquid or powder. Japanese people have been using stevia successfully for many years and they don't have the same health and weight problems as we have in western culture, unless of course they eat a western diet! Stevia is much sweeter than sugar so you don't use or need too much of it and as it is a natural herbal sweetener.
Another natural sugar alternative is Xylotil, which looks and tastes exactly like sugar and does not have that horrid aftertaste associated with so many chemical sweeteners. Xylotil has fewer calories and carbohydrates than sugar and as a result it is slowly absorbed in the body and does not cause an increased rush of insulin so is better for anyone suffering with diabetes. Xylotil can be used in cooking to replace refined white sugar but like all sugar you need to identify how much sugar you are consuming in your diet, especially all hidden sugar which piles on the pounds, empty calories and over time makes you ill.

Of course, there are multiple things to consider to become more healthy, lose weight or live your life to your body's full potential. Sugar is just one.