Health UK

How To Be Happy

2017-02-18T02:06:00.000+00:00

Whether you’re in a relationship, have children, have a busy work life or whatever the circumstances are, it’s important to know how to be happy alone. When you know what makes you truly happy, practice self-love, take care of yourself and step out of your comfort zone, you will be able to see how powerful being happy alone can be.

Sometimes the hardest thing in life (other than that whole “being alive” thing) is being happy. Everyone is trying to find happiness or stay happy in any way they can. We all have some idea of what it feels like, and yet, if we’re such experts on being happy why are we not just doing it constantly?

There is no BIG SECRET THAT EVERYONE EXCEPT FOR YOU KNOWS, although it can sometimes feel like that. Lately I’ve been forgetting these basic, common truths, so this post is me telling myself what I already know. Hopefully you’ll find the reminder equally useful. While happiness is defined by the individual, I’ve always felt it foolish to declare that nothing can be learned from observing the happiness of others. Examining how to be happy is benefited from observing the patterns of others, and then taking only what you find useful. Inspiration is the goal, not rigid rules on being happy.

I’ve gone over dozens of research papers in the pursuit of learning more about the subject, happiness in work and life is a topic to take seriously, so I’m always on the hunt for inspiration and insight.

Why Am I Unhappy?

It seems that Aristotle was right all those years ago. Happiness occurs when you do something you enjoy and when you feel content with your life. Happiness drives your mental health, your relationships and your general well-being. So, why do you feel unhappy? How will you ever be happy again? You may be surprised to know that people aged 40-59 are the least happy people in the world. A research study of over 300,000 adults revealed that adults were generally unsatisfied with their life, had less free time and a lot more worries. Pressures from work, burdens of family life and a decline in health were just some of the reasons listed in the study, but they are reasons that ring true for a lot of us.

Life for the overworked and undervalued can often leave you feeling unsatisfied. We scarcely have time to do the things we enjoy. In today’s world, people find themselves drowning in images of perfection that always seems to be taking place in the lives of other people rather than us; from fabulous beach holidays to angelic family portraits. Instead of living in the moment, they’re day-dreaming of better times. There’s an old saying – ‘happiness is the thief of joy’; people cannot help themselves. We want what others have, and in a world filled with social media, it doesn’t take long before someone is sharing their (seemingly) wonderful life and ruining our day.

Today’s lifestyles are causing unhappiness on a scale never before seen. A quarter of all men and women say they are unhappy, and what’s even worse is that this seems to be the ‘norm’. It’s become normal practice for humans to hate their 9-5 jobs, to calorie count and to drink away the week’s sorrows as soon as the weekend arrives. Unhappiness is rife throughout society, but for the most part, people soldier on and continue with each day. You might feel as though those feelings of deep unhappiness are there to stay, but that’s not the case. By reading this, you’re already taking the first step to a happier life. You’re taking back control over your happiness.

Give Yourself a Fresh Start:

Sometimes we get stuck in monotonous schedules and our days feel like they merge together into a week that’s exactly the same as the last. Maybe you have forgotten what it’s like to feel happy because you simply aren’t stimulated with what’s happening in your life. Perhaps it’s time to write a list of all the fun things and activities that make you smile. Write down new places you would like to explore, games you would like to learn how to play, or books you would like to read. Once you start making this list, you will look forward to trying these new things and you will start to get excited about the possibilities available to you.

Sometimes all it takes to feel refreshed and happy is to change something simple out of your daily routine. Maybe it’s time to rearrange your furniture or redecorate your house. By changing something in your surroundings, it will help you start fresh and prevent you from feeling like your life is stagnant. You can also look at moving, rearranging or redecorating your house to create an instant fresh start or renewal of your current stage in life.

Plan a cleaning or de-cluttering session. Get rid of things that are collecting dust or that you have been hanging on to because you’ll feel guilty if you throw them out. Remember that it’s time to start living for you and no one else. Only keep things that make you happy, are important, useful and meaningful to you.

Practice Self-Love:

Self-love is a state of appreciation for oneself that grows from actions that support our physical, psychological and spiritual growth. When you stop thinking about how other people can make you happy and practice self-love, you will soon realize what it feels like to be happy alone and be able to learn to love and accept yourself from the inside out.

Exercise and Build a Healthy Lifestyle:

Maybe it’s time to reconnect with yourself on a physical level. Start a new exercise program that will help you get into shape, feel good about your body, and even reap the numerous benefits of endorphin. Working out shouldn’t always seem like a chore, there are some great programs like spinning, zumba, or even Xbox games that will allow you workout with others in a fun way. If you commit to joining a class and have a friend that signs up with you, you will be less likely to quit and you will have double the fun while you workout.

If you do not wish to make a big commitment, then start out small and check out some different types of workouts in free workout tutorials on YouTube to see which ones fit you best. Make these new exercises a part of your morning routine so it will keep you refreshed during the day. The best part about morning workouts is that you won’t be thinking about having to workout for the rest of the day because it’s already done! If you have a dog, you should have no problem going for a daily 20-minute walk or run. Your dog will love you for it and will help keep you committed by reminding you that it’s time for your daily walk; how can you say no to those cute little puppy eyes?

What’s eating you; or more like, what are you eating? Sometimes our diet can affect our happiness and bring our mood down. Take a look at what you have been eating, and look for healthier alternatives. A great way to do this is to use an app or diary for one week and write down everything that you have consumed. You might be surprised at just how much unhealthy food you are eating and when you review your journal at the end of the week, you will be able to see where there’s room for improvement in your diet. In addition to the quality of the food we eat, the quantity of the food we eat can also effect our moods and happiness. Often people turn to food when they begin to feel sad and depressed. Eating can give some quick relief but it is always followed by self-recriminations if you eat too much. Not only that but consuming large amounts of food can lead to lethargy. Simply by controlling portion sizes of the food we eat, we not only help to keep ourselves healthier, but also happier.

Sleep is also extremely important in order to keep you energized throughout the day and it even has the added benefits of helping you lose weight and keeping a healthy lifestyle, mind, and heart. [Creating good sleep habits] Go to bed early and sleep in once in a while, but make sure you find a balanced schedule. One of the best benefits of being alone is that you can take up the whole bed without getting kicked or nudged in your sleep!

Find Your Passion and Cultivate It:

Is there something you’ve always wanted to do but keep putting it off? What’s wrong with trying it now? When you’re alone, you no longer have to consider other people’s plans. Choose to do something different that will be a challenge for you. It doesn’t matter what it is. It just needs to be something that you’re passionate about.If you love animals, why not volunteer once a week to help out your local shelter? If you’re stuck on ideas, then there are many fun websites that can help you out with this decision; local dance classes, art classes, photography classes, acting lessons, cooking classes, day trips, guitar lessons you name it, you can find it in your area.

Sometimes we don’t truly find our passion in life until we have tried and experienced many different things. You should keep in mind that there is never any harm in trying something new and experiencing something new can actually be quite fun. It will get you out of the house, allow you to be around new and positive people and help you renew your confidence for learning new things.

Be Busy, But Not Rushed:

Easier said than done, right?, Quite true, because although the research shows that feeling “rushed” is a one-way street to stress and unhappiness, it also notes that less and less people can find that happy medium of being just busy enough. It seems strange that being very productive would cause one to be happy, but studies suggest that balanced free time is key, as too much boredom can be burdensome — strive for a productive life at a comfortable pace. Often in finding this balance, you’ll have to find out how to say “no” to things.

Derek Sivers has a rule for things that you aren’t obligated to do: it either needs to be a “Hell Yeah!” or a simple “No.” That is, if an opportunity comes across your plate (and the more you branch out, the more things will), you need to either be gung-ho about the idea, or you’ll need to say ‘no’ to it. Spend More Time With Friends/Family: Money Can’t Buy You Happiness, Staying in touch with friends and family is one of the top five regrets of the dying. If you want more evidence that time with friends is beneficial for you, research proves it can make you happier right now, too.

Social time is highly valuable when it comes to improving our happiness, even for introverts. Several studies have found that time spent with friends and family makes a big difference to how happy we feel.

I love the way Harvard happiness expert Daniel Gilbert explains it:

We are happy when we have family, we are happy when we have friends and almost all the other things we think make us happy are actually just ways of getting more family and friends. George Vaillant is the director of a 72-year study of the lives of 268 men. In an interview in the March 2008 newsletter to the Grant Study subjects, Vaillant was asked, “What have you learned from the Grant Study men?” Vaillant’s response: “That the only thing that really matters in life are your relationships to other people.”

He shared insights of the study with Joshua Wolf Shenk at The Atlantic on how men’s social connections made a

Difference To Their Overall happiness:

Men’s relationships at age 47, he found, predicted late-life adjustment better than any other variable. Good sibling relationships seem especially powerful: 93 percent of the men who were thriving at age 65 had been close to a brother or sister when younger. In fact, a study published in the Journal of Socio-Economics states than your relationships are worth more than $100,000, Using the British Household Panel Survey, I find that an increase in the level of social involvements is worth up to an extra £85,000 a year in terms of life satisfaction. Actual changes in income, on the other hand, buy very little happiness.

I think that last line is especially fascinating: Actual changes in income, on the other hand, buy very little happiness. So we could increase our annual income by hundreds of thousands of dollars and still not be as happy as we would if we increased the strength of our social relationships. The Terman study, covered in The Longevity Project, found that relationships and how we help others were important factors in living long, happy lives:

We figured that if a Terman participant sincerely felt that he or she had friends and relatives to count on when having a hard time then that person would be healthier. Those who felt very loved and cared for, we predicted, would live the longest. Surprise: our prediction was wrong, Beyond social network size, the clearest benefit of social relationships came from helping others. Those who helped their friends and neighbors, advising and caring for others, tended to live to old age.

Disadvantages Of Alcohol

2017-02-18T02:00:00.002+00:00

Getting wasted every weekend might not be the best thing for your physical or mental well-being, but moderate alcohol consumption may have some substantial health benefits. It should be noted that alcohol consumption and its benefits vary based on an individual’s body makeup and type.According to the Dietary Guidelines for Americans, “moderate alcohol consumption is defined as having up to one drink per day for women and up to two drinks per day for men. This definition is referring to the amount consumed on any single day and is not intended as an average over several days.”

“Alcohol does all kinds of things in the body, and we’re not fully aware of all its effects,” says James C. Garbutt, MD, professor of psychiatry at the University of North Carolina at Chapel Hill School of Medicine and a researcher at the university’s Bowles Center for Alcohol Studies. “It’s a pretty complicated little molecule.”

Alcohol affects women differently than men. Find out about the risks that women face when they drink and how to know if you might have a problem with alcohol.

The effects of alcohol are stronger in women than in men, and women who drink too much alcohol are more likely to suffer from significant alcohol problems than men, studies show. In addition, women who have alcohol problems have higher death rates due to suicide, accidents, and other health related issues — more than twice the rate of men. Given these facts, you may be wondering: Why do women drink, and what can you do to enjoy alcohol without risks to your health?

Now, we’ve all heard the reasons why alcohol is bad for you, but what about the benefits? Here is our list of seven ways that drinking alcohol in moderation (when you’re of the legal drinking age of course) might benefit your health.

1) Causes Swollen Face And Eyes:

Drinking much Alcohol causes swollen face and swollen eyes which are common after a night of drinking, and they may eventually become facial characteristics of heavy drinkers.

2) It Can Lengthen Your Life:

Drinking occasionally could add a few years to your life. A study by the Catholic University of Campobasso reported that drinking less than four or two drinks per day for men and women respectively could reduce the risk of death by 18 percent, as reported by Reuters. “Little amounts, preferably during meals, this appears to be the right way (to drink alcohol),” said Dr. Giovanni de Gaetano of Catholic University, another author on the study. “This is another feature of the Mediterranean diet, where alcohol, wine above all, is the ideal partner of a dinner or lunch, but that’s all: the rest of the day must be absolutely alcohol-free.”

3) Alcohol Reduces Body Nutrient:

Alcohol starves the entire body, including the skin, of essential nutrients. The larger the quantity of alcohol intake, the larger the quantity of nutrients depleted. And the larger your bodies are open to risk

4). Damage To Liver:

Heavy consumption can damage the body organs and systems. Especially liver, stomach, brain are affected. It can also lead to cardiovascular troubles and Blood pressure etc. So having protein rich diet is necessary to rejuvenate the liver.

5) Risks Of Alcohol In Women:

Cancer:Women who drink alcohol may increase their risk of breast cancer and head and neck cancers.
Brain Damage:Alcohol kills brain cells and women are more susceptible to this alcohol effect than men.
Pregnancy:Alcohol can affect a woman’s ability to get pregnant. In addition, alcohol use during pregnancy can have serious harmful consequences on the unborn child. No amount of alcohol consumption is safe during pregnancy.
Victimization:Women who have alcohol problems have a higher risk of becoming victims of sexual assault or other acts of violence.
Depression And Personal Injury:In addition, alcohol consumption can contribute to depression, sleeping problems, heart failure, falls, and poor nutrition in women, especially older women.
Cancer:Women who drink alcohol may increase their risk of breast cancer and head and neck cancers. One recent study published in the Journal of the American Medical Association found that consuming as few as three to six alcoholic drinks a week may be linked to a 15 percent increased risk of breast cancer.

6) Leads To Obesity:

It can put on excess weight. This is due to low consumption of carbohydrates taken in the form of food. Alcohol by itself can from energy molecule ATP and provide calories to body. So other calorie generating food especially carbohydrates and fats are not used up. This leads to accumulation and weight gain.

7) It Can Lower Your Risk Of Cardiovascular Disease:

The School of Public Health at Harvard University found that “moderate amounts of alcohol raises levels of high-density lipoprotein, HDL, or ‘good’ cholesterol and higher HDL levels are associated with greater protection against heart disease. Moderate alcohol consumption has also been linked with beneficial changes ranging from better sensitivity to insulin to improvements in factors that influence blood clotting….Such changes would tend to prevent the formation of small blood clots that can block arteries in the heart, neck, and brain, the ultimate cause of many heart attacks and the most common kind of stroke.” This finding is applicable to both men and women who have not been previously diagnosed with any type of cardiovascular disease.

8) It Aids Depression:

Alcohol is good in altering your brain chemistry risking of depression. A recent British survey found that people suffering from anxiety or depression were twice as likely to be heavy or problem drinkers. Depression leads to various health problems and sometimes even push you to death

9) Cause Psychosis:

Extreme levels of drinking (defined as more than 30 units per day for several weeks) can occasionally cause ‘psychosis’, a severe mental illness where hallucinations and delusions of persecution develop. Psychotic symptoms can also occur when very heavy drinkers suddenly stop drinking and develop a condition known as ‘delirium tremens’.

10) Sedation And Death:

Alcohol is a sedative, moderate drinking is not a risk. But on further heavy consumption it can lead to coma and death. Socially alcohol has much impact as there can be accidents due to drink and drive. Also one can lose his senses and misbehave causing trouble to others. Besides it a costly drink so can put economic burden on low income people.

11) Alcohol Poisoning:

Alcohol when taken in large amounts could be harmful and leads to toxicity. Alcohol toxicity is of two types as Acute alcohol poisoning, Chronic alcohol poisoning., Acute alcohol poisoning occurs due o sudden intake of large amounts of alcohol. The person may go into sedation, coma and even death. The best way to manage is to take him to hospital. The person is given respiratory support and other measures to save the life of person.

12) Chronic Alcohol Intoxication:

Here the intoxication occurs due to long standing intake of alcohol. Here the person might be addicted to alcohol, so he does not get the euphoria at normal doses and may take large doses. This can lead to organ damages and death. Hence, he has to be prevented from further intake of alcohol.

Health Insurance Importance

2017-02-18T01:58:00.000+00:00

Having health insurance is important for several reasons. Uninsured people receive less medical care and less timely care, they have worse health outcomes, and lack of insurance is a fiscal burden for them and their families. Moreover, the benefits of expanding coverage outweigh the costs for added services. Safety-net care from hospitals and clinics improves access to care but does not fully substitute for health insurance. These findings are supported by much research, although some cautions are appropriate in using these results.

What is personal health insurance?: Personal health insurance products help lower your risk of being burdened by expenses for preventive care or medical bills as a result of an illness or accident. While provincial health plans provide coverage for many health expenses, there are gaps that can have a significant impact on your finances. For example, depending on the province or territory where you live, you may have to pay for:

Prescription drugs to treat a chronic or serious health condition.
Emergency medical services provided in another country.
Practitioners like physiotherapists to promote wellness or help with injury recovery.
Medical equipment to assist with your mobility.

You Should Consider Personal Health Insurance If:

You don’t have health benefits through your employer.
You’re losing your group coverage.
You’d like additional benefits not offered by your employer’s plan.

Eligibility:

Individuals who need coverage who are legally residing in the U.S. and who are not incarcerated are eligible to purchase coverage through their state’s Marketplace. Small employers with fewer than 50 full-time employers can also purchase coverage through the Marketplace. Insurance companies will not be allowed to deny coverage to individuals with pre-existing medical conditions nor will they be allowed to charge higher premiums to people because of their health status.

Financial Assistance Available:

Most uninsured individuals will qualify for financial assistance called a Health Insurance Premium Tax Credit to help make their insurance premiums affordable. The amount of financial assistance will depend on your income and family size. Individuals with low incomes may qualify for free or very low premiums. To find out how much financial assistance you may qualify for, check out the Kaiser Family Foundation’s subsidy calculator.

Types of Coverage:

All of the health plans sold through the Marketplace are offered by private insurance companies and are required to meet minimum requirements. All of the plans are required to cover a comprehensive set of benefits that includes hospital care, doctors’ visits, emergency care, prescription drugs, lab services, preventive care, and rehabilitative services. Before choosing a plan, individuals will be able to see whether their healthcare practitioner participates in the plan’s network (if choosing a network plan). Individuals will be able to choose the plan that best meets their needs and budget. Individuals with low-incomes may instead qualify for free or low-cost coverage through Medicaid or the Children’s Health Insurance Program.

How to Enroll:

Individuals who need coverage can fill out a single application to find out what financial assistance they are eligible for and to apply for coverage. To find your state’s Marketplace and to apply online. Those needing assistance with filling out the application can get help from trained, certified counselors; to find in-person assistance near you, contact your state’s Marketplace or Search Online.

Best Fast Food

2017-02-18T01:53:00.000+00:00

The world of nutrition is full of misconception, myths, and even lies. There are so many contradicting information out there that are confusing and misleading. So how can we decide which information is fad and which one is real? The answer is science and research studies (especially those which are peer-reviewed). We should only trust information that is backed by real science and has been proven by peer-reviewed research.

If following the newest health trends gives you information overload (we’re looking at you, Brussels and bone broth!), allow us to simplify. A new report ranks the healthiest foods of all time, saving you the trouble of pouring over labels and lists. Try these 10 healthy heroes and your body will be thanking you for years to come. Spoiler alert: There’s fruit and lots of it.

1) Milk:

With hydrating water, muscle-healing protein, refueling sugar and bone-healthy calcium in every glass, milk is great for those upping their activity levels. A warm glass around bedtime may also help you drift off and get the rest you need, thanks to its slow-digesting casein proteins and ability to boost sleep-inducing serotonin and melanin.

Fitness benefits:

Chocolate milk is an age-old favorite for endurance athletes.It might sound unhealthy, but it works because it contains the two essential ingredients you need after a workout: carbs to give energy and protein to repair muscles. A homemade fruit milkshake or fruit smoothie does the same job.

2) Banana:

Bananas are among the world’s best sources of potassium. They are also high in vitamin B6 and fiber. Bananas are ridiculously convenient and portable. The creamy and sweet bananas have many health benefits that you thought. The fresh bananas available year around and you should add it to your daily diet. Because bananas can relieve morning sickness, reduce tension, cure diabetes and improve heart health. It is free of fat and contain rich in nutrients such as manganese, vitamin C, potassium, dietary fiber, iron, vitamin A and protein.

Health bBenefits Of Banana:

The daily intake of bananas can reduce the chances of asthma.The high level of Vitamin B-6 present in bananas can strengthen your nervous system and boost the production of white blood cells. The fiber content in bananas helps to boost the digestion process. As rich in potassium bananas can protect against stroke and heart attack. The Vitamin C in bananas can prevent the formation of free radicals which leads to cancer. Bananas can also boost your memory and protect against diarrhea.

3) Potato:

The sweet potatoes are a readily available, inexpensive and nutrient rich vegetable in the world. They are a good source of Vitamin A, Vitamin D, Vitamin B-6, potassium and calcium. Mash, bake or make into pâté – sweet potatoes are ultra versatile and are a healthier choice than regular potatoes, with disease-fighting beta-carotene, iron, fibre and vitamin C. There is no fat in sweet potatoes ad rich in dietary fiber and antioxidants which are very good for your health

Health Benefits Of Potato: The high dietary fiber contents in sweet potatoes help to boost the digestion process.
The antioxidant compounds in sweet potatoes protect against cancer and good for healthy eyes. The presence of Vitamin A and Vitamin E nutrients are great for a healthy immune system. The Vitamin 8-6 nutrient in sweet potatoes can reduce homo cysteine chemical that causes many heart problems. It is also good for lowering the blood pressure and regulate the heartbeat. The iron minerals in sweet potatoes boost the formation of white blood cells and for a healthy immune system. Sweet potatoes can also regulate the sugar and insulin levels in your blood.

4) Dried fruit:

High in natural sugars, dried fruits (such as apricots, raisins and mango) give a concentrated source of carbohydrate, making them agreat energy booster. You’ll also get a dose of fiber, potassium, phytonutrients, vitamins and minerals with every mouthful.

Fitness benefits: If you can’t stomach energy gels during long races, dried fruits are a great natural substitute as they pack in plenty of high GI carbs to give you energy. Aim for one or two servings before a race and two to three servings for every hour of running (one serving is roughly three dried figs). As with all foods, if competing, experiment with dried fruit during training runs rather than on competition day to avoid the dangers of a washing-machine stomach mid-race!

5) Tomatoes:

As well as being loaded with vitamin C, tomatoes contain a powerful antioxidant called Penelope, which gives the fruit their lovely letterbox-red color. Penelope has been making headlines for a few years now as a powerful nutrient to help prevent prostate cancer in men.

Fitness Benefits: Tomatoes may also help with a weight-loss program: the fruit has been linked with natural weight loss hormones in the body such as lepton, a type of protein which helps to regulate metabolic rate and appetite.Low-calorie and packed with Penelope, this fruit (not vegetable!) will help fight off cancer and protect your cells’ DNA.

6) Brazil Nuts Brazil Nuts:

All nuts are packed with vitamins, minerals and fiber, but Brazil nuts are also one of the few good sources of selenium, a mineral and micro nutrient which helps to maintain a healthy immune system and can help protect against heart disease and cancers. The heart-healthy ‘good’ fats in nuts help to lower bad cholesterol levels, but be wary: they can be high in calories if you nibble too many.

Fitness Benefits: Upping your exercise and activity levels can make you more hungry so it’s important to choose snack foods that pack in nutrients and curb hunger pangs. Nuts fill you up far better than other snack foods so are a wise choice to beat the 4pm snack attack.

7) Spinach:

The spinach is a high nutrient edible flowering plant that has many health benefits. It is a rich source of Vitamin A, C, K, B2, iron, calcium, potassium and magnesium. The consumption of spinach is great for your skin, bone health and the hair.

Health Benefits Of Spinach:

The effective antioxidants present in spinach such as lute in and Xanthippe are great for healthy eyes. They can also prevent against numerous age related eye problems. The antioxidant beta carotene in spinach can also fight against cancer. The beta-carotene in spinach can prevent asthma. Daily intake of spinach can improve muscle efficiency.
The spinach is a great food to manage diabetes. It can regulate the glucose and insulin level in your blood. It is a great food for people with high blood pressure. Because high potassium content in spinach can lower the blood pressure. The Vitamin K content in spinach improves your bone health. The high fiber content in spinach can promote the digestive system.

8) Garlic:

Garlic has been used as a natural medicine for many centuries. It is a common ingredient that used as a flavor for food around the world. The garlic is rich in nutrient and has low calories. It can fight against many diseases and conditions.

Health Benefits Of Garlic:

The garlic has great anti-bacterial, anti-fungal and anti-viral properties by the presence of an organisational compound known as ‘Alicia’. This compound can also reduce blood pressure. The daily intake of garlic can reduce the risk of colon cancer. Garlic can cut down the level of harmful LDL cholesterol. It reduces the risk of heart attack.
High doses of garlic can increase the antioxidant enzymes in your body. It can prevent against brain diseases and stress. The ‘Jolene’ chemical found in garlic can break down blood clots. It can also relieve skin infections.
It can also regulate the sugar and insulin level in your blood.

9) Blueberries:

Blueberries earned their ‘super-food’ status a few years ago, thanks to their high level of free-radical-beating antioxidants. Free radicals are thought to travel around your body damaging cells, causing disease, and triggering signs of premature aging. Berries are often lower in calories than other fruits, too.

Fitness Benefits: Like dried fruit, fresh fruit is also good to eat during and after exercise since it contains high GI carbohydrate-packed sugars, which provide energy to muscles in the quickest way possible. Frozen blueberries (often far cheaper than fresh in the supermarket) are brilliant when whizzed up into a post-exercise smoothie to replenish your muscles’ glycogen (energy) stores.

10) Salmon:

The salmon fish is packed with good source of vitamins, minerals and proteins. It can be one of the best foods you should add to your diet list. Choose only the wild or organically farmed salmons. Because many of pink colored salmons you see in the supermarkets are a result of heavy use of dyes.

Health Benefits Of Salmon:Salmons contain two important omega 3 fatty acids – EPA and DHA. These omega 3 fatty acids prevent against cardiovascular disease, brain diseases, reduce inflammation and blood clots.
The DHA omega 3 fatty acids in salmon can also improve your immune system and brain functioning.
The natural hormone called ‘calcification’ that present in salmon can regulate the calcium level in your body. It helps to improve the bone mass and density. So the salmon can be a great food for people with osteoarthritis, a medical condition that weaken bones. The Vitamin D and Selenium in salmon can regulate the level of insulin in your body.
The omega 3 fatty acids present in salmon fishes are also great for healthy eyes. The sufficient intake of salmons can reduce the risk of numerous eye problems such as chronic dry eye and oracular degeneration.
Salmon is also a great food to improve your mood and cognition.

Best Ways To Weight Lose

2017-02-17T04:15:00.000+00:00

You know the drill when it comes to losing weight: take in fewer calories, burn more calories. But you also know that most diets and quick weight-loss plans don’t work as promised. If you’re trying to drop a few pounds fast, these expert tips will make it easy for you to lose the weight quickly.

This fact sheet provides tips on how to identify a weight-loss program that may help you lose weight safely and keep the weight off over time. It also suggests ways to talk to your health care provider about your weight. He or she may be able to help you control your weight by making changes to your eating and physical activity habits. If these changes are not enough, you may want to consider a weight-loss program or other types of treatment.

Where do I start?

Talking to your health care provider about your weight is an important first step. Doctors do not always address issues such as healthy eating, physical activity, and weight control during general office visits. It is important for you to bring up these issues to get the help you need. Even if you feel uneasy talking about your weight with your doctor, remember that he or she is there to help you improve your health.

Bring pen and paper to take notes:
Invite a family member or friend along for support if this will make you feel better.
Talk to your doctor about safe and effective ways to control your weight.

He or she can review any medical problems that you have and any drugs that you take to help you set goals for controlling your weight. Make sure you understand what your doctor is saying.

You may want to ask your doctor to recommend a weight-loss program or specialist. If you do start a weight-loss program, discuss your choice of program with your doctor, especially if you have any health problems.

1. Set a Realistic Goal:

Rather than aiming for fast weight loss, lose weight at a rate of 1 to 2 pounds per week. The American Council on Exercise states that this is realistic and more likely to result in lasting weight loss. To achieve this weight-loss rate, create a deficit of 500 to 1,000 calories each day through diet and exercise.

2.Don’t Skip Breakfast:

Skipping breakfast can trigger unhealthy snacking and overeating later on. To prevent this, eat a healthy breakfast to get your metabolism going. Include protein and complex carbohydrates in your breakfast to promote slow digestion and longer satiation. One example of a healthy breakfast is high-fiber cereal with reduced-fat milk and fresh fruit; another is egg whites with wheat crackers.

3. Get moving:

It’s difficult to lose weight by just cutting calories. Research shows that reducing calorie intake through diet and exercise is the most effective way to shed unwanted pounds and keep them off. It’s ideal to develop a regular exercise routine of three to four times a week. Our Start Walking plan can help you get into the habit of regular exercise with four days of walking and stick with it.

But also try to incorporate more activity whenever you can. Take the long way to the restroom, take the stairs rather than the elevator, park your car as far as you can from the front door. If you sit at a desk all day, remember to get up every once in a while and move about. Every little bit helps.

4. Fill up on fruits and veggies:

You can eat large portions without loading up on calories—as long as you’re eating fruits and vegetables. Compared with other foods, produce is low in calories and high on nutrients, fiber, and water, all of which will help you lose weight without being hungry. Fill half your plate at every meal with fruits and vegetables. Fill the other half with whole grains and lean protein—lean cuts of meat, beans, tofu, or dairy—to keep you feeling fuller for longer.

5.Manage Stress Levels:

Expert at the University of New Mexico state that excess stress increases production of cortisol in your body, resulting in belly fat. Cortisol triggers cravings for fatty, sugary foods and can also relocate fat from other areas of your body to your midsection. To better manage stress, practice meditation, deep breathing or yoga.

6. Write down what you eat for one week and you will lose weight:
Studies found that people who keep food diaries wind up eating about 15 percent less food than those who don’t. Watch out for weekends: A University of North Carolina study found people tend to consume an extra 115 calories per weekend day, primarily from alcohol and fat. Then cut out or down calories from spreads, dressings, sauces, condiments, drinks, and snacks; they could make the difference between weight gain and loss.
Need major weight-loss motivation? Here’s the secret weight-loss advice used by the folks on The Biggest Loser and other reality shows.

7. Get a weight-loss mantra:
You’ve heard of a self-fulfilling prophecy? If you keep focusing on things you can’t do, like resisting junk food or getting out the door for a daily walk, chances are you won’t do them. Instead (whether you believe it or not) repeat positive thoughts to yourself. “I can lose weight.” “I will get out for my walk today.” “I know I can resist the pastry cart after dinner.” Repeat these phrases and before too long, they will become true for you.
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8. When it comes to measuring progress, don’t use a regular scale:

Most scales tell you only one thing — how much your body weighs. So when the number moves in either direction you have no way of knowing whether you’re gaining or losing fat, muscle, or both. Comte recommends using a body composition scale like the Withing scale, which will tell you what percentage of your weight is fat.

You can also measure your waist circumference with a tape measure. If the number gets smaller, you’re losing the fat around your middle (again, this is the visceral fat associated with all kinds of health problems). Loft-on says that women should aim for smaller than a 35-inch waist, and men less than 40 inches. He/She also recommends measuring your waist no more frequently than once per month.

9. Eat three fewer bites of your meal:

One less treat a day, or one less glass of orange juice. Doing any of these can save you about 100 calories a day, and that alone is enough to prevent you from gaining the two pounds most people mindlessly pack on each year.

10. Don’t drink your calories:

Stick to beverages like water or hot tea. A 20-ounce soda can pack 240 calories and 65 grams of sugar. Even a grande hot chocolate with fat-free milk has 360 calories. Add whipped cream, and you have an entire meal’s worth of calories before you’ve taken your first bite. If you love specialty drinks, choose a smaller size with fat-free or low-fat milk and skip the whipped cream and syrups. (Plus, just drinking more water might help you lose weight.)

11. Don’t do anything drastic:

It’s hard to feel bad about your body or have a burning desire to be thinner. Everyone wants to get thin now. But crash diets that promise to help you do that—by limiting you to a small group of foods, drastically reducing your calorie intake, or requiring you to buy certain engineered foods, won’t work.

Even if you lose weight fast, you’ll likely regain the weight and then some. If you want the weight loss to last for life, you need to make changes that you can sustain for life.

12. You’ll lose weight and fat if you walk 45 minutes a day, not 30:
The reason we’re suggesting 45 minutes instead of the typical 30 is that a Duke University study found that while 30 minutes of daily walking is enough to prevent weight gain in most relatively sedentary people, exercise beyond 30 minutes results in weight and fat loss. Burning an additional 300 calories a day with three miles of brisk walking (45 minutes should do it) could help you lose 30 pounds in a year without even changing how much you’re eating.

13. Stare at the color blue:
There’s a good reason you won’t see many fast-food restaurants decorated in blue: it functions as an appetite suppressant. So serve up dinner on blue plates, dress in blue while you eat, and cover your table with a blue tablecloth. Conversely, avoid red, yellow, and orange in your dining areas. Studies find they encourage eating.

14. Sniff a banana, an apple, or a peppermint when you feel hungry:
You might feel silly, but it works. When Alan R. Hirsch, M.D., neurological director of the Smell & Taste Treatment and Research Foundation in Chicago, tried this with 3,000 volunteers, he found that the more frequently people sniffed, the less hungry they were and the more weight they lost—an average of 30 pounds each. One theory is that sniffing the food tricks the brain into thinking you’re actually eating it.

15. Spend 10 minutes a day walking up and down stairs:
The Centers for Disease Control says that’s all it takes to help you shed as much as 10 pounds a year (assuming you don’t start eating more).

16. Put your fork or spoon down between every bite:
At the table, sip water frequently. Intersperse your eating with stories for your dining partner of the amusing things that happened during your day. Your brain lags your stomach by about 20 minutes when it comes to satiety (fullness) signals. If you eat slowly enough, your brain will catch up to tell you that you are no longer in need of food.

17. Do not make weight the only measure of success:

Even as you get fitter, you may not see results on the scale. Keep in mind: hydration, hormones, time of day, and other factors can all have an impact on the numbers on the scale. Don’t measure success with the scale alone.

Are your pants getting looser? Do you have more energy? What about your blood pressure, cholesterol, and other markers of chronic disease: Which way are they moving? Learn more about methods—beyond the bathroom scale—to measure your success.

18. Close the kitchen for 12 hours:
After dinner, wash all the dishes, wipe down the counters, turn out the light, and, if necessary, tape closed the cabinets and refrigerator. Late-evening eating significantly increases the overall number of calories you eat, a University of Texas study found. Stopping late-night snacking can save 300 or more calories a day, or 31 pounds a year.

19. Walk before dinner and you’ll cut calories AND your appetite:
In a study of 10 obese women conducted at the University of Glasgow in Scotland, 20 minutes of walking reduced appetite and increased sensations of fullness as effectively as a light meal.

20. Put less food out and you’ll take less in:
Conversely, the more food in front of you, the more you’ll eat—regardless of how hungry you are. So instead of using regular dinner plates that range these days from 10 to 14 inches (making them look empty if they’re not heaped with food), serve your main course on salad plates (about 7 to 9 inches wide). Instead of 16-ounce glasses and oversized coffee mugs, return to the old days of 8-ounce glasses and 6-ounce coffee cups.

21. Don’t eat with a large group:
A study published in the Journal of Physiological Behavior found that we tend to eat more when we eat with other people, most likely because we spend more time at the table. But eating with your significant other or your family, and using table time for talking in between chewing, can help cut down on calories.

22. Eat water-rich foods and you’ll eat fewer calories overall:
A body of research out of Pennsylvania State University finds that eating water-rich foods such as zucchini, tomatoes, and cucumbers during meals reduces your overall calorie consumption. Other water-rich foods include soups and salads. You won’t get the same benefits by just drinking your water, though. Because the body processes hunger and thirst through different mechanisms, it simply doesn’t register a sense of fullness with water (or soda, tea, coffee, or juice).

23. Avoid white foods:
There is some scientific legitimacy to today’s lower-carb diets: Large amounts of simple carbohydrates from white flour and added sugar can wreak havoc on your blood sugar and lead to weight gain. While avoiding sugar, white rice, and white flour, however, you should eat plenty of whole-grain breads and brown rice. One Harvard study of 74,000 women found that those who ate more than two daily servings of whole grains were 49 percent less likely to be overweight than those who ate the white stuff.

24. Get moving:
A simple phrase for losing weight is: Move more and eat less. The secret is that moving doesn’t just mean hitting the track or going to the gym. Make the conscious decision to get more steps into the day by taking the stairs, having a walking meeting, or parking the car far away from a store’s entrance.