HOW TO EAT CLEAN?

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The benefit of eating clean and healthy food is that you feel energetic whole day apart from this you feel more healthier and light weighted whole day and what else a person can expect from his body?

For those who tried many ways and did so many attempts to change their habit of eating junk to healthy food but still didn't get their required results this article is specially for those people.

Don't feel worried if you think that now you are too old to change your habits it's also depends upon your will power, along with it you just have to focus on the particular habits to get the result you want.

TIPS TO EAT CLEAN

1) COOK FOOD YOURSELF: The first and the major step to control food intake and eating clean is to cook food yourself. Add ingredients according to your body requirements and adding less sugar and salt and other spices which will help you a lot in overall body improvement.

2)NUTRITIIONAL LEVEL: Always look up for the nutrition label whene'er you buy any packed food from super markets or general store. Check it's content, nutritional value and it's expiration date. Always remember , whenever picking up a high calorie food make sure that sugar level and saturated fat should always be low in it, and calories are coming from fibre and protein . Also buy those foods which are low in sodium .

3) CONSUME WHOLE FOODS: Whole foods include fruits, vegetables, dairy products , dried bean and legumes and unsalted nuts. Try to add whole foods in your daily routine diet . This will helps you to make your body clean as well your tummy remain full for longer period of time.

4) STAY AWAY FROM PROCESSED FOODS: The biggest disadvantage of processed foods are, they are very much delicious but equally very bad for your body . The content of sugar and salt is very high in these kind of foods. Anything which comes under sealed packet or jars for eg. Snacks , cookies , frozen dinner is low in the percentage of fibre and high in fats.

5) EAT 5-6 MEALS A DAY: Divide your daily food portion into small parts and make 5-6 meals out of it. Make mindful decisions for what you eating , consume more protein and less carbs . This method is very easy and will help you remain fulfill all day long.

6) DON'T DRINK CALORIES : Avoid sugary drinks like packed fruit juices , corn syrups and cold drinks and various drinks which are filled with sugar and soda because they will affect your body at fast pace . Instead , make fruit chat of your favourite fruits and eat them. This is much better option than drinking those calories.

WHY GOOD POSTURE IS IMPORTANT FOR YOU?

@lifehack

Does anyone told you in your childhood or even in teenage time that your posture is bad or stop bending your spine and stand straight.

Although, many people didn't took this advice seriously from which we have suffer a lot.

So the question is why good posture is good for health?

And the answer is bad posture not only affects your looks but also bad for your overall health.

BENEFITS OF HAVING GOOD POSTURE

1) CONFIDENCE: Good posture will helps you boosting up your confidence level. Many people don't stand straight hence they don't look confident and active . Try standing straight in front of mirror once and you will see a major difference.

2) MAKES YOU LOOK SLIMMER: You look slimmer when your posture is good . Bad posture directly ruins your body attractiveness. Either you look fatty or skinny but good posture will give you a perfect body shape.

3) HEALTHY SPINE :By slouching your back afterwards and not sitting and standing in a correct posture will affects your spine and muscle and puts lots of pressure on it, hence you have to face severe problems due to this like constricted blood vessel nerves.

4) HEALTHY MIND: Try to observe one thing that when you are joyful and happy you will automatically stand straight and feel good, but if you are going through some bad phase in your life and stressed about something you hunch afterwards or backwards, so next time when you are upset try to stand straight right in front of mirror , it will affect your mood and mind in positive way.

5) IMPROVES DIGESTION: When it comes to digestion, good posture plays a very important role in that case. If your posture is not correct you will face many digestive problems like reflux toxins and constipation. So, good posture will help you to improve your digestion problem as well.

WAYS TO IMPROVE BAD POSTURE

@colourbox.com

1) TUCK YOUR TUMMY INWARDS.

2) ALWAYS STAND STRAIGHT ANT TALL

3) PERFORM SOME BASIC EXERCISES , PRACTICE YOGA AND WORK ON CORE STRENGTH

4) ADJUST YOUR POSTURE EVERY TIME.

5) USE APPS AVAILABLE ON PLAY STORE TO IMPROVE BAD POSTURE . FOR EG. NEKOZE

INTERMITTENT FASTING

@northwestpharmacy.com

Intermittent fasting is very popular all over the world among every age group people these days. This is basically a fat loss plan which is misinterpret by many folks who heard about it.

And because its not tat much in vogue as compared to other channels of fat loss, hence many people don't have much knowledge about it.

Intermittent fasting is one of the most natural way which helps you to loose pounds and stay healthy & fit.

Intermittent fasting plan allows you to eat at certain period of time, because it's about skipping meal, taking break and then eat. Once the time which you chosen passes away then you will be having the next mealon the next slot of time.

TYPES OF INTERMITTENT FASTING

1) SKIP A MEAL : Intermittent fasting simply means not having any meal for a long period of time. 16/8 is a very famous time window in intermittent fasting. 16/8 means you have to fast for 16 hours and consume food for only 8 hours. This method is quite known by many people because it's easy for beginners. Try skipping a meal for 16 hours and consume food in 8 hours and you will definitely see amazing results in a short period of time.

2) FAST WITHIN A DAILY WINDOW : It's like having your food for a particular time window daily and next day starts consuming your food on the same time. For eg. if you eat breakfast at 8:00 am and had last meal of the day at around 5:00 pm . It means you ate in a time window of 9 hours. Therefore you fast for remaining 15 hours of the day.

3) ALTERNATE FASTING: Alternate fasting is like fasting for one day and then eat normally on next day . Again, fast another day and so on...

It looks something like this:

Monday: fasting

Tuesday: eat normally

Wednesday: fasting

and so on......

4) FAT FASTING: This is the great way to boost up weight loss results. To implement this all you have to do is , you need to consume 1000-1200 calories a day , and in between 80% - 90% calories comes from fat, and now break the 1000-2000 calories into 4-5 meals a day, means 200-250 calories per meal.

But make sure you follow this plan for 3-4 days , because if you extend this plan after 4 days then you might be in a danger of decreasing your metabolic rate and muscle mass for energy.

5) WARRIOR DIET : In this diet, you have to consume very less calorie in day time and feast upon in night time. Try to have as much low calorie as you can during day time. For eg. low carb veggies or light snacks , and then have big meal in night.

6) EAT STOP EAT : The time frame of this diet is totally in your hands. You can select the time at which you want to eat food . For eg. If you have a dinner around 8 pm on tuesday then the next meal you consume will be on 8 pm wednesday. It's totally 24 hours fasting plan.

BENEFITS OF INTERMITTENT FASTING

@killergains

HOT WATER VS COLD WATER

p.c.-quora

Water is a drink which we need on daily basis , we can live without food but not without water and it is also very important to drink water because water helps to liquefy nutrients and minerals and also helps to carry out waste product from body. And it's also good for our skin , hairs, or for other body part both internally or externally.

But so many people are confused about drinking hot water or cold water because both of them have their different beneficial effects on body and health.

HOT WATER BENEFITS

1) WEIGHT LOSS:Drinking hot water on a regular basis will surely helps you to shed some pounds. Hot water activates metabolism by bringing down the internal temperature of body.and helps intestine to wipe out waste products from your body, due to which your body was bloated.

2) GOOD FOR DIGESTION: Drinking hot water will activate your digestive system, as we all know water is very important for our body to carry out all internal functions of body, so as the water go through your stomach and intestine it will help in removing waste of body hence, good for digestion.

3) RID OF NASAL CONGESTION: Drinking hot water will help you out in many ways and one of the most important one is loosen clogged sinuses. By inhaling the water vapors while holding cup of hot water will aid in sinus headache too.

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COLD WATER BENEFITS

1) GLOWING SKIN: Believe it or not but cold water is very good for your skin as it brings back that glow on your face which you always wanted by encouraging blood to rush skin's surface.

2)WORKOUT PARTNER: Cold water works excellent for those who workout. Because during workout the body temperature increases , so it need something to lessen down its temperature.So in that case nothing can be better than gulping cold water which keeps body hydrated and cooled down and also helps in refreshing your mood.

3) BETTER HAIR: Many times it has been noticed that washing up your hairs with hot water, leads to dryness in scalp and end up giving rough texture to it. On the other hand,cold water helps you getting shinier look, and also it is good for your scalp too.

p.c.-www.colourbox.com

HOW MUCH SALT IS ENOUGH??

Well , salt is a very common word in everyone's life and it is easily available in kitchen  , because it is main ingredient to add in our food or making drinks.

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As we all know , humans have 4 taste buds namely sweet, salt, bitter and sour in which salt is very important as we eat salt on daily basis.

So the question arise here is what if we eat too much salt? or is there any risk if we eat more salt?

Well, we should not stop consuming a salt. Instead, we should have less salt in our food or drinks. We should not eat too much salt because this will store extra water in your body ,hence blood
pressure will automatically raise up.

So, if blood pressure is higher chances are greater of strains on your kidney, brain, heart, as well as arteries. And it will further result in heart attack , stroke , kidney disease and dementia.

p.c.-www.heart.org.

Here are sodium related terms you may 

see on food packages which you should 

see very carefully while buying 

something.

Signs that you are having too much sodium

1) Frequent need to pee: Yes, this is a first sign of having too much salt . You feel an urgent need to urinate, not only in day time but it will affect your night time also when you have to wake up to pee in a midnight. However, this is a reason of many other disease as well like UTIs , diabetes or overactive bladder, but having so much sodium in diet is a big reason of it.

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2) Incessant crave of water: You will be craving whole day for water because of consuming too much salt.when food with high sodium mixed with body's fluid that's the stage when you starts feeling thirsty. So the best solution for this is to drink lots of water so that the balance of salt in your body will restore.

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3) Swelling: If you consume so much salt you will notice that there is a swelling in different parts of body, You feel bloated due to this reason , swelling can be felt on face, fingers, ankle, it happens because of extravagant fluid in body's tissue.

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4) Urge to add salt:  Have you ever felt the need to add extra salt on your food, even if it doesn't require any addition or you find your food tasteless without supplementing extra salt in it, well this happens because you are used to it and adding extra salt to your food is now your habit.

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5) Headache: If you experience frequent headaches then chances are that, its because of dehydration. Consuming too much salt will result in frequent short interval headaches due to dehydration.

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CONCLUSION

COW MILK : GOOD OR BAD

When we talk about nutrition, milk always ranks at the top of the list , as it is very much nutritious including protein and lactose in it. 

And, the most important point to notice is that , it is a primary source of nutrition among infants. Not only for infants its also necessary for adults as well as old age people for strong bones as it good source of calcium as well. 

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Although having so many benefits packed in it, it have some bad affects too. 

 REASONS WHY COW'S MILK IS NOT GOOD FOR YOU

1) LACTOSE INTOLERANCE: Cow's milk contains lactose in it, which is somehow difficult for some folks to digest. and it will end up giving you a problems like bloating , diarrhea, gas, cramps and difficulty in lactose tolerant will give you more problem as it has intensifying adverse symptoms.

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2) ACNE: The usage of all the dairy products will leads to skin breakout or you can say you will end up having acne or pimples. It is common in both boys and girls. The research behind it says that for the increased milk supply dairy cows are treated with some artificial hormones, which throws our hormone off balance when we subsume it.

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3) CHOLESTEROL: As the cow milk has 146 calories , 5gm of saturated fat or 24mg of cholesterol in a cup which will definitely raise up your bad cholesterol and the risk of heart disease and stroke as well.

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4) OVARIAN CANCER: A study has shown that the females who subsume more than 4 serving of dairy products in a day has more chances of having ovarian cancer.

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5) SATURATED FAT: 1 cup of whole milk contains more than 20% of saturated fat in it, so if you gobble up 3 cups in a day you will have 60% of the day even if you didn't consumed a food.

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6) WEIGHT GAIN : The more milk you drink , the more weight you gain. If you don't exercise and don't engage in any kind of physical activity than milk will definitely increase your weight because drinking milk provides excess energy, but we don't use this energy and sit idol for hours . It will brings up lots of fats.

p.c.-medical news today

CONCLUSION

So, the key for reducing the risk of  cows milk  is moderation . If you want to have milk, instead of having 2 cups you can take 1 cup , by which you fill up your desire as well as the risk of it will also be reduced. Also exercise and doing physical activities on regular basis will help in decreasing its risk.

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BEWARE OF LIQUID CALORIES!!!

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Are you trying to lose weight but still getting no result? Ever analysed your  calories? If your answer is NO then this article is exclusively for you.

When you are striving to lose weight , it's very important to note down that from which source you are extorting more calories , whether it's from eating or drinking? Because whatever we munch it will adversely affect our weight, whether you will gain it or lose it and it's all build upon your diet . We masticate basically two forms solid or liquid.

pic credit: Titanfit

If we collate both of  them , liquid calories will add on more weight because sugary drinks contains so much calories in it and it will reckon up lots of fat on your body, if you don't take them in moderation.



So whenever you are computing calories , you should choose those beverages which are less in calories and even if you take them in large profuse you won't gain much weight.

Also be very careful from the beverages like energy drinks, soda, bottled juice, shakes etc. because all this sugary drinks are so much high in calories.

You should swap those high calorie sugary drinks with some healthier ones. There are various drinks which you should drink and still not gain much weight.

Here is a list of some low calorie drink options:

* BLACK TEA 
* GREEN TEA
* WATER
* APPLE CIDER VINEGAR
* GINGER TEA
* VEGETABLE JUICE
* DETOX WATER
* BLACK COFFEE
* COCONUT WATER

1) BLACK TEA: 

pic credit : www.drinkpreneur.com

This is one of the most common and devoured beverage in the world. Black is very much less in calorie . Its robust in its zest as well as contains more caffeine than other teas, but less caffeine than coffee , other than this it contains antioxidants that can help to curtail tenderness in the body.

2) WATER:

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As this magical drink contain zero calorie , this is best to gobble up water during fat loss journey.


 Water in a pro tempore boost up your metabolism. So, by gulping 2 litre of water in a day will nearly scorch around 100 calories. 


You should slurp around 6-8 glasses of water each day.

3) COCONUT WATER:

pic credit: megan telpner

Very much low in calories, free from cholesterol and fat as well as contains more potassium than banana and best drink to hydrate your body in summer. I think these godsend are enough to categorize coconut water as one of the  healthiest drink .This naturally sweet, refreshing and nutty tang contains 5.45 calories , 1.3gm sugar , 3.75mg potassium and 13.75mg sodium in it.

4)APPLE CIDER VINEGAR:

pic credit :Amazon.com

Apple cider vinegar also known as ACV, is very much sour in taste and used as cleansing agent by sum up zing to boring dishes. This beneficial low calorie drink contains only 22 calorie and it is recommended to gulp 1 tablespoon of ACV with a glass of water early in morning to get its maximum eminence to raise up your metabolism in order to reduce weight.

5) GREEN TEA:  

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Green tea is very much famous among people these days because these low beverage drink is very good for weight loss and for many other reasons. 

This healthy drink contains zero calorie , 24mg caffeine and it is loaded with so many healthy antioxidants.

And you should drink 3-4 cups of green tea everyday to get maximum benefit from it.


6) VEGETABLE JUICES:

Pic credit: www.bbcgoodfood.com

Juices extracted from veggies are so nutritious and good for health and skin. The veggies you blend together will determine how many calorie it contain. Two bunches of spinach will extract 1/2 cup of juice which contain 156 calorie, a medium cucumber gives about 3/4 cup of juice which consist of 23 calories, on the other hand , eight carrots juice comprehend 25 calories in it.

7) GINGER TEA: 

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Ginger tea is also very healthy when it comes to counting calories. The method of preparing it is very easy , you can use powered or tea bags available in online stores or nearby market. If you add sugar in it you will subsume around 16 extra calories. This wonderful drink is used to improve digestion and increasing absorption of food , its beneficial in removing bloating as well.

8) BLACK COFFEE:

pic credit:istockphoto.com/georghanf

Black coffee is famous among everyone, because of its aroma and taste.

Not only its tastes so good , but because it is loaded with so many health benefit, by containing vitamin B2,B3,B5 ,manganese, potassium , magnesium in it.

Black coffee plays a vital role in reducing inflammation level, as well as its the powerhouse of antioxidants containing only 2 calories in it.

9) DETOX WATER:

This miraculous drink is so flavorful and helps you to get rid of toxins and will help you in lightening your complexion as well as aid in weight loss and boost in energy is packed with very less amount of calories in it.

STRESS BUSTER

Feeling stressed? well, everyone go through stress time to time. However long term stress can accumulate and have bad impact on health.

The feeling of being encumbered with mental or emotional press can turn into stress when you feel unable to subsist . While certain level of stress can be motivational for one but The same level may bury down someone else.

WHAT ARE THE SYMPTOMS OF STRESS?

Stress can affect all aspects of your life including your emotion , behavior, thinking ability, physical health. No part of the body is immune . But because people handle stress differently symptoms of stress can vary . So it's important to talk to your doctor. 

You may experience any of the following symptoms of stress:

1) ACNE: Acne breakouts happens when your body is stressed out because of the increase in stress hormone. It increases the amount of oil your skin produces , which can clog pores & cause breakouts.

2) HEADACHE: Tension headaches are dull pain , tightness or pressure around your forehead or back of your head & neck. Some people say it feels like a clamp squeezing the skull, often called stress headaches.

3) CHRONIC PAIN: Chronic stress can increase pain so much that we can feel dogged and even severe pain merely due to stress and not because of any injury or medical problem.

4) FREQUENT SICKNESS: People who are stressed, often have immune system that are not functioning properly. Consequently they can get sick faster & easier than they otherwise might.

5) DECREASED ENERGY & INSOMNIA: Psychological struggle can make it hard to sleep , insomnia itself can bring change in mood and shifts in hormone.

6) DIGESTIVE ISSUES: In the long term stress can inflame existing condition including, irritable bowel syndrome which is characterized as stomach cramps, bloating , constipation or diarrhea, stomach ulcer. These aren't directly caused by stress , but stress could make the stomach more receptive to infection.

7) APPETITE CHANGES: Anxiety set off emotional & psychological changes in your body to help you deal with the pressure. These changes often affect the stomach & digestive tract and can make you lose your appetite. If stress is the reason your hunger usually return once you're feeling more relaxed.

8) DEPRESSION: Stress can be annoying , aggravating , and maddening . But more than anything else , it can be depressing.

9) RAPID HEARTBEAT: A rapid or fast heartbeat is when your heart is beating faster than normal. A normal heart rate is 60 to 100 beats per minute . Tachycardia is considered as heart rate greater than 100 beats per minute. If you are experiencing fear, anxiety and stress, your heart rate will increase.

10) SWEATING: Stress sweat is a type of situational sweating not a medical condition. However if you sweat excessively when stressed, your side effects might look similar to someone with hyperhidrosis or excessive sweating.

WAYS TO GET RID OF  STRESS

Here are some ways to relieve stress and anxiety

FILLING FOODS TO CONSUME!!!

If you are trying to lose weight, i am sure you have tried  numerous tricks and methods to lose weight, some people fast whole day in order to get desired results and some hit the gym for hours to reduce weight.

So that is a major fight between hunger & diet . We want to consume something but also we don't want to gain weight at  the same time .

So the question is what should be done in order to fulfill our hunger and also stay fit.

And,the answer is mindful eating . By having mindful diet you will fill up your stomach with healthy food and also remain fit and healthy.

Today i am sharing list of filling foods for fat loss:

1) OATMEAL: It is specially for the ones who are trying to shed weight. Oatmeal are
 Packed with healthy carbs and fibre which  will surely help you to lose weight ,lower blood sugar level or reduce risk of heart disease and cancer.

OATMEAL

2) POPCORN: Popcorn is a healthy snack if you are trying to lose weight. fiber content is high in popcorn and this is a low calorie snack which make this a number one snack for the ones trying to lose weight.

POPCORN

3)QUINOA: This is one of the most popular health food, because it is high in protein and gluten free and one of few plant food which contains all 9 essential amino acid. It's also high in fibre, magnesium , potassium, calcium and various antioxidants which makes this food very nutritious.

QUINOA

4) VEGETABLE SOUPS: Soups are very much low in calorie and high in fibre, which make vegetable soups very helpful for reducing weight.Soups are very much healthy and flavorful which fills you up in no time.

VEGETABLE SOUP

5) LEGUMES:These are high in B group vitamins , iron, calcium , zinc, magnesium, not only this..but legumes are very much necessary for women of child bearing age as it is good source of folate.

LEGUMES

6)GREEK YOGURT: Studies shows that low fat greek yogurt is generally higher in protein than regular low fat yogurt and this is the excellent source of calcium.Greek yogurt is one of the best filling food for weight loss.

GREEK YOGURT