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FLAX SEEDS & WEIGHT LOSS
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Flax seeds also known as linseed is a fiber crop that is grown in cooler regions of the world. It contains a wide array of nutrients that are considered excellent for humans. Out of all, the two main nutrients that contribute towards weight loss are:a. Omega-3: These are the essential fatty acids (good fats).b. Fiber: It contains both the soluble and insoluble types of fiber.OMEGA 3 FATTY ACIDS (GOOD FAT)Though there have been many debates on whether fat is good or not for the human body over the years, but it has been proved by many studies that fat should be an important part of everyone’s diet, paying attention to what type of fat you intake is of utmost significance. Talking in terms of fats, saturated and trans fats are the unhealthy fats which ultimately contribute in weight gain and polyunsaturated fat is the good fat which is needed by your body to boost up the weight loss process. Not only fat in general is slow of digest and thus keeps you full and satiated for longer duration, but it also helps in boosting up the digestion process by breaking down carbohydrates and proteins; without which your body cannot process food efficiently. According to nutritionists, omega 3 fatty acids which are derived from the normal diet are no longer enough to meet our daily requirements and hence foods such as “Flax seeds” make it easy for your body to get the required nutrition.FIBERFiber in any form is very good for our body since our body needs time to process fiber thus keeping you full and satiated for longer duration. Considering flax seeds it is important to highlight that it contains both soluble and insoluble fiber. While soluble fiber plays an important role in lowering the blood cholesterol levels, insoluble fiber help in moving the stool through the colon more quickly, helping bowel movements. Further, flax seeds are extremely low in both carbs and calories which further helps in weight loss by not adding unnecessary and unwanted pounds from calories.Additional Health BenefitsNot only these super seeds are helping with weight loss but there are some other health benefits too which are associated with them, which include –a. Lower risk of heart diseaseb. Prevention of some forms of cancerc. Treatment of immune disordersd. Help with diabetese. Relief from constipationTasty Ways to Eat Flax SeedsFollowing listed are some of simple ways to make flax seeds a part of your daily intake –a. Add them to salads, soups and sandwichesb. Make muffinsc. Add in to your yogurtsd. Mix flax seeds into your oatmeal smoothies and protein shakese. Marinade your chicken with grounded flax seedsf. Use grounded flax seeds as a substitute of flour in baking recipes...

FOODS THAT YOU DIDNT KNOW WERE HIGH IN SUGAR
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Everybody knows that sugar is the biggest culprit when it comes to weight gain, since it is extremely high in calories and also has a negative impact on insulin (fat storing hormone) and blood sugar levels. But can you believe the fact that even though you have been avoiding the intake of sugar to make the most of your weight loss efforts, this little ingredient sneaks and hides in many of the “healthy” items too that you have been consuming. Checkout the list of so-called “healthy foods” that are actually laden with sugar:1. MilkDon’t get deceived by fat-free milk as one cup of it has 12g of sugar. Rather than going for cow’s milk you should opt for soy or almond milk , since both alternatives have nearly half the sugar content in comparison to cow’s milk.2. Breakfast FoodBreakfast is the most important meal of the day and it is advised not to spoil it by opting for commercial breakfast options (cold cereal, instant oatmeal, healthy cereals, toaster pastries, etc.), which usually have high sugar in disguised form. So chuck these and go for options like whole eggs with veggies, protein shake, etc.3. Fast Food SandwichesIt is obvious that fast food is a big no for people who want to lose weight but generally when you are in rush, grabbing a sandwich on the go seems a nice option but what goes unnoticed are the ingredients that go into its making which contain high sugar. The bread that is used to make the sandwich contains sugar, the sauces used as toppings have sugar, even the meat that is added has sugar content. So from next time instead of going for a sandwich prefer a salad with olive oil and vinegar as dressing!4. Ketchup/Tomato SauceEverybody loves ketchup since it is tastes good with every kind of food. While enjoying the taste we tend to forget that most of the tomato-based foods are filled with sugar. Can you believe that 1 tbsp of ketchup has 1 tsp sugar, using this you can calculate for yourself as to how much hidden sugar you are consuming. Considering health and weight loss as a priority, you can opt for mustard sauce rather going for tomato sauce or ketchup.5. Spaghetti SauceOne cup of your favorite marinara sauce contains 14.5g sugar and that too majority of it is added sugar. Instead of buying packed spaghetti sauces you can opt for homemade pesto sauce, bolognese sauce which is high in nutritional value but has lower sugar content.6. Flavored yogurtsYou might be thinking that yogurt is a health food but it is important to know that some types of flavored yogurts actually have more sugar in a single serving than the amount of sugar that is there in a serving of ice cream. For a healthier choice, you should go for yogurts that are free of hormones or antibiotics and plain in flavor. You can add your favorite fruits atop it and enjoy with it without any fear of added sugar.7. JuicesIt is obvious that fruit juices are laden with sugar, but what is worth noticing is that vegetable juices are no exception. A glass of packed vegetable juice has about 8g of sugar per serving, since it contains a large amount of apple juice which is high in sugar. There’s no need to drink sugar and calories when you have a better option to blend a leafy smoothie, which is full of nutrition minus the sugar.8. Granola barsAn easy to go protein granola bars which are marketed as healthy are actually the ones having disguised sugar in form of evaporated cane juice, brown sugar, agave, and honey. So in order to avoid the intake of added sugar skip the granola bars and go for fresh fruit with peanut butter dipping, when looking for a quick snack!9. Coffee DrinkStopping at a drive-thru for a quick coffee drink is a pleasing idea, isn’t it? But what is not that pleasing about the idea is that your favorite latte has more sugar as compared to a doughnut. It’s time that you start enjoying your daily cup of joy without any sugar, i.e. black since it is the best way to enjoy and appreciate the taste and aroma of a coffee bean.10. BreadEven the bare minimum necessity of everyday routine is not free of sugar. Two slices of whole wheat bread have around 8g of sugar. Rather than filling your sandwich stuffing into bread opt for whole wheat pita which has only 0.5g of sugar!11. Salad DressingsSalad is a great way to improve health since it has lot of veggies and is extremely rich in nutrition. Salads are counted as a diet food but the dressings used to enhance its taste have a high sugar content. It is advised to read the labels before actually buying the store dressings and avoid dressings containing high fructose corn syrup or some other type of added sweetener. Even better if you could make your own dressings using olive/avocado oil, vinegar, and fresh herbs!12. Dry fruitsThe whole process of making a dry fruit aims at zapping out the vital nutrients of the fruits which are actually responsible for making it a healthy choice. With the nutrients even the taste goes down which is then compensated by adding things like sugars, dextrose, sulfites, glucose syrup, fruit juice, or sorbic acid, manufacturers are able to create flavors that are enjoyable for taste buds, but less friendly to your waistline.13. Sports drinksEven your favorite sport or energy drink is not actually that healthy you consider it to be. According to Harvard’s study, sports drinks fall under the “drink sparingly and infrequently” category credited to 50g of sugar in a mere 12oz of quantity. The energy boost you get after consuming these drinks is also because of the sugar rush your body is experiencing. So its time to say no to all the energy booster drinks available in the market and rather go for traditional options including lemonades, leafy smoothies, etc.14. OatmealNo, we are not talking about oatmeal cooked up the traditional way rather we are pointing towards the packed oatmeal and the one that are being served by famous fast-food chains including McDonald’s, Panera, etc. The convenient options to have healthy food like oatmeal are generally laden with sugar, maple syrups and many other added sugar substitute. So if you go for any option other than the the old fashioned way you are actually harming your body rather than doing any good!15. Low fat foods1990’s was the time when the world was mesmerized with the law fat diets, which ultimately resulted in increasing the production of low fat products in the market. The problem with low fat food is that after removing the fats the food tends to lose it taste which is then compensated by adding extra sugar. This makes it quite obvious that one should always opt for natural products with full fat to avoid the intake of additional sugar. Anyways a little bit of fat isn’t that bad for the body, what say?Hopefully this list will prove useful to make smarter decisions in the future and avoid sugar laden food items for quicker weight loss results....

DHANURASANA BOW POSE
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In ancient yoga, as well as in modern science, the spinal cord is the most important and most subtle part of the body. The yoga asanas are designed to cultivate the root of our tree of life, the spinal column. Today we are going to talk about Dhanurasana which also has the development of spine as the main focal. Dhanurasana is made up from 2 words: DHANU which means bow and ASANA which indicates yoga pose. The name of this asana is a contribution towards the final position of the body, which represents a bow. In this pose, the abdomen and thigh represent the wooden part of the bow whereas legs lower parts and arms represent the bowstring. This is one of the most important yogic postures, which is known for many health benefits including belly fat reduction, strengthening the lower back, treating asthma, making your entire spine flexible and supple and so on.How To Do It?1. Lie on the ground (on stomach) facing downwards.2. Relax completely with 2-3 breaths.3. Inhale slowly and starts bending your legs backwards and catch the ankles with the hands as shown in the above image.4. You will see that your body is now in the shape of a bow.5. In this position your whole weight will come on your abdomen. Only your stomach and pelvic area will touch the ground.6. Hold this position for few 15-20 seconds and continue taking a deep breath. You can increase the time after practicing this.7. Now after 15-20 seconds exhale slowly and come back to starting position.8. Repeat this cycle for 4- 5 times daily.Dhanurasana & Weight LossIf you are looking for losing weight from your belly and hips then this yoga posture is for you. Dhanurasana, also known as bow pose stretches and tones your core muscles. It also stretches the muscles of your glutes, thighs and hamstrings, helping you give them a defined shape. Continuously doing this asana will help you get rid of belly fat for sure. Other than aiding the weight loss process, some of the other added benefits of including this asana in your routine are highlighted as under:-Added Benefits of Dhanurasana1. This asana is effective for curing constipation, improving digestion, and appetite. Further, it also helps in treating obesity, rheumatism and gastrointestinal problems.2. It improves the functioning of liver, pancreas, small intestine and big intestine.3. It gives flexibility to back by strengthening back muscles and releasing pain.4. Strengthens ankles, thighs, groins, chest, and positively targets the functioning of kidney and liver.5. Cures respiratory disorder like asthama.Who Should Not Perform This Asana?1. The person suffering from high blood pressure, back pain, hernia, headache, migraine or abdomen surgery should avoid doing this asana.2. Ladies should not practice yoga during pregnancy and in periods....

SHOULD YOU EXERCISE WITH A COLD
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If you are feeling sick because of the weather changes, exercise may be the last thing on your mind and it is actually right also that when your body is already under stress you should not make it work harder. In context to this, in some cases it holds true that light to moderate activity may actually help you feel better. The basic funda that comes into role play here as highlighted by Richard Besser, MD, chief health and medical editor at ABC News and author of Tell Me the Truth, Doctor: Easy-to-Understand Answers to Your Most Confusing and Critical Health Questions, is the NECK RULE – If your symptoms are above the neck namely – sneezing, sinus pressure, stuffy nose then breaking a sweat can actually be helpful for you. There are some good workout options which can play a positive role in curing the disease while there are some workout which should be avoided as they can put your body under stress.Good Exercises to Do When You Have a Cold1. Walking2. Running3. Dance4. Yoga5. Qi Gong (A slow, mindful movement which is a cross between martial arts and meditation. It is low intensity in nature and has been for thousands of years to reduce stress and anxiety, improve blood flow, and increase energy.)Worst Exercises to Do When You Have a Cold1. Endurance running2. Machine training3. Swimming4. Team Sports5. Weight liftinIt is usually safe to listen to your body symptoms while doing exercises when not well as there might be some risky situations that need to be taken care of. The medicines for cold increase your heart rate and when you exercise the combination results in making your heart pump very hard. You may become short of breath and have trouble in breathing. Also watch out if you have some other problem like asthma or fever as in that case it is likely that your body might feel worse when your workout and it can slow down your recovery!Too much exercise may increase coldThe key to make the most of your workout session while suffering from cold is MODERATION! In case you are an exercise freak, make sure you take time for rest and recovery after periods of intense training. When workouts get too strenuous, the number of infection-fighting white blood cells in your body can go down. At the same time, your stress hormone cortisol may go up, which may interfere with the ability of certain immune cells to work right. When you have cold it is important to give your immune system some rest as it is able to work best when it is not stressed!Thus, the bottom line of the discussion can be concluded that working out in moderation when you are down with cold or flu can actually help in boosting up the recovery process but be careful and keep yourself away from strenuous exercises....

EAT MUSHROOMS TO LOSE WEIGHT
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Across the globe, mushrooms are considered to be a very healthy vegetable. While some people have it because of its delicious taste and others prefer it for its medicinal qualities. Can you believe the fact that a 3 oz of portabella mushroom cap provides more potassium than banana or an orange. Let’s checkout the nutritional benefits of this amazing vegetable in detail:1. Mushrooms are a great source of lean proteins since they are low in carbs and have no cholesterol at all. Furthermore, mushrooms play an active role in balancing the cholesterol level between LDL (bad) and HDL (good) which is important to prevent various cardiovascular diseases like artherosclerosis, heart attack, and stroke.2. Mushrooms are a good source of iron too which makes it a natural cure for people who are suffering with anemia. Over 90% of the nutritive iron value can be absorbed by the body, which promotes the formation of red blood cells and keeps people healthy and functioning at their full potential.3. Mushrooms are a powerhouse of antioxidants namely selenium, ergothioneine, etc. Ergothioneine, which is unique to mushrooms is effective in providing protection from free radicals as well as boosting the immune system.4. Vitamin D is rarely found in vegetables but this one has this nutrient also. This essential vitamin facilitates the absorption and metabolism of calcium and phosphorous. Mushrooms also contains a good amount of these two nutrients, so this effective combination in one vegetable, makes it a good idea to eat them whenever possible.5. As highlighted above mushrooms are a rich source of calcium, which makes it important for the formation and strength of bones. Regular supply of calcium in the diet can reduce the chances of diseases like osteoporosis, and can also reduce joint pain and general lack of mobility that is associated with bone degradation.Mushrooms & Weight LossAlong with the benefits of having mushrooms highlighted above, would you believe me if I said that a completely lean protein diet is ideal for losing fat and building muscle mass? Well, believe it or not, it’s true. They are an ideal food for people who are aiming for weight loss as they contain almost – no fat, no sugar, and no salt but are a valuable source of dietary fiber. Further they contain a lot of water around 80-90%, making them low in energy density. Foods that are low in energy density don’t contain many calories per gram which can help you lose weight.Use as Part of a Healthy DietFrom the above highlighted points it can be inferred that adding mushrooms in your daily diet helps in increasing the fiber intake leading to weight loss, fighting high cholesterol and lowering the risk of heart diseases. Following listed are some of the simplest ways you can include this wonder vegetable in you routine without much of an effort:1. Grilled mushrooms2. Use them as pizza toppings3. Add to your favorite soups4. Roasted mushrooms as side snacks5. Sandwich fillinAfter reading the amazing benefits we are sure that you will be compelled enough to add some mushrooms to your daily meals to ensure that you do not miss out on them!...

BRUSSELS SPROUTS
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People are unaware about the exact origin of this vegetable, though it’s logical to assume that it originated in Belgium. As part of the cruciferous vegetable family, brussels sprouts share a close relation to broccoli, kale, cabbage, and cauliflower. Though for some reason this superfood hasn’t been able to get the attention it deserves from health food enthusiasts, but if you see the nutrition they behold you will be surely amazed:-1. It has more vitamin-C than oranges.2. It is loaded with vitamin A, folacin, potassium and calcium.3. It has almost twice vitamin K that is found in a red cabbage.4. It contains 3-5 grams of fiber per cup.5. It has more glucosinolates than any other common crucifer.6. It is extremely rich in protein.Weight Loss Benefits of Brussels SproutsThe benefits of Brussels Sprouts are not only limited to their nutritional richness, but they expand further to weight loss as well. Brussels sprouts are very low in calories (1 oz of cooked and drained Brussels sprouts weigh in at about 10 calories), and they contain only trace amounts of fat. Furthermore, the large amounts of vitamin C that are found in this vegetable play an important role in improving the body’s ability to burn fat. A study conducted by a team of scientists from Arizona State University reported that the study participants who had low blood concentrations of vitamin C burned 25% less fat during a 60-minute walk on a treadmill, compared with those who showed adequate blood levels of vitamin C.Further, this vegetable has also shown up on on HealWithFood.org’s list of the best food remedies for cellulite. They contain a natural compound called indole-3-carbinol (I3C), which is a pre-cursor to diindolylmethane (DIM). DIM helps certain liver enzymes to block the production of 16-OH estrogens, harmful substances that can cause cellulite by breaking down collagen which is supposed to keep your skin strong. The high content of vitamin C, acts as real anti-cellulite nutrient, which fights those unsightly bumps and lumps by promoting collagen synthesis and by scavenging free radicals.Use as Part of a Healthy DietYou can simply consume this wonder vegetable by – try roasting them, lightly coated in olive oil, or saute them in a mixture of no-sodium broth and minced garlic. Add flavor to your sprouts by using fresh herbs, such as rosemary or basil. Further, you can also have them raw by adding the to your favorite salads. You can also steam them and top up with some dressing for a variation in taste.It is true that brussels sprouts have not been able to gain the attention they deserve but now it is time to give this tiny vegetable more of a chance because they really are among the healthiest vegetables and foods on the planet....

HOW A COMBINATION OF CARDIO & STRENGTH LEADS TO WEIGHT LOSS
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Strength training plays an important role in boosting the weight loss process as it leads to faster fat loss, improved metabolism and better muscle mass. Along with making a healthy diet a part of your routine, the right way to go towards your weight loss goals is making a program that consists of both strength & cardio training!THE EFFECTIVE COMBINATION – CARDIO & STRENGTHThe main target of strength training is on building muscles. Lean muscles are working on burning fat even when the body is at rest. The point to notice here is that no matter how strong or defined a muscle is, it will not show any result as they are hidden under layers of fat. Both males and females should go for cardio on top of strength training to make the most of their weight loss efforts. The main logic behind is that cardio helps in melting away the fat that is hiding the muscles. When these cardio sessions are combined with lifting weight they help in maximizing the calories that are burnt. Ultimately since the body is using more energy than it is consuming it leads to weight loss!DOES STRENGTH TRAINING WORK FOR ALLIf a person is not suffering from any type of injury, sicknesses or other limiting issues, strength training is a wonderful tool. Though males are used to strength training while females are sometimes afraid that strength training will to lead to big, bulky muscles and an unfeminine shape, but actually the opposite is true. With the proper combination of cardio and strength training techniques, women can tone their muscles and increase definition.SPECIFICATIONSWhen targeting weight loss the focus should be on a strength training program with a specific number of sets, repetitions and weight rather than adding a lot of bulk. When going for strength training do 1-3 sets of an exercise with at least 12-15 repetitions. By the end of the strength training your muscles should be tired and the selected exercise should be hard to complete. This is primarily because a lower number of repetition will lead to bulky muscles while lesser repetition will make no impact. Every move with the weights should be slow and controlled.There is a difference in the definition of appropriate cardio plan to follow depending upon a person’s ability. The right approach top follow is that people who do not have a good cardio base should complete a low intensity cardio workout for 30 mins where as people with a strong cardio base should use interval cardio training (periods of different work intensities) for 30 mins.Thus from the above highlighted points, it is quite clear that Cardio and Strength together form a solid combination and are really effective for people who are willing to lose weight!...

BEST FOODS TO EAT BEFORE YOU GO OUT DRINKING
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Do you love drinking but avoid it because of the consequences like hangover and regrettable behavior the following day? Don’t worry, today we have got the list of wholesome real foods, which will help you drink easily while warding off the hangover and keeping regrettable behavior at bay. Just remember to follow this list next time you plan to host or go to a party1. AVOCADOThis green pear shaped fruit, is loaded with healthy fats which keep you full for longer as they take time to get digested. Before going out for drinking it is advised to have it so that the desire to drink is lowered keeping you in control and warding off the consequences.2. CEREALCereal tend to be fiber rich especially ones like grape nuts, that will provide a good buffer for the alcohol, and will slow its absorption. It is recommended to have these mixed with low fat milk as it is a very healthy option!3. HUMMUSHave this chickpea dip with a bunch of raw veggies, which is sure shot way to get all the macro nutrients in the right quantity! Since it is going to load you up with nutrition you are likely to effective balance the alcohol intake!4. MILKThis cow’s gift to humanity is an excellent option for an effective pre-game on its own. Alcohol leads to excessive urination, which results in loss of potassium from the body and this is where milk comes in which is extremely rich in this nutrient. Not only this, since it’s made of 90% water, so it tends to keep you hydrated.5. SALMONAlcohol depletes your body’s vitamin B-12 levels, but salmon has super high levels of the said vitamin along with omega 3’s. These B-vitamins have many physiological functions in the body, that include the promotion of short-term memory and general neurological function, which makes them a great option to eat before you actually plan to drink6. CHICKENFoods like chicken which are rich in protein take longer time to digest, which helps in slowing down how fast your blood alcohol level goes up. A chicken sandwich is the premier mix of protein and carbs, to avoid more calories just use the poultry portion that’s about the size of your palm.7. EGGSThis incredible food is not only good for curing the hangover but it also one of the best foods to eat before you do things that cause you to get one there in the first place. This is because of the presence of essential amino acids in the eggs, which are needed to breakdown some of the alcohol.8. LOW-FAT YOGURTYogurt is actually a great snack option before you go out, just top this creamy stuff with a sprinkle of granola and you’ll get all the important macronutrients in one food item: carbs, protein, and fat. The selected food item will digest slowly in more than 4-6 hours which will help in lowering the impact of alcohol intake.9. QUNIOAThis one is extremely rich in protein and fiber. A high fiber meal that includes quinoa results in slowing down the stomach’s emptying time, which helps ensure that alcohol’s effects don’t sneak up as a surprise.10. SPAGHETTAlcohol changes your body’s stores of glycogen, a quick energy source stored in the liver. Carbs help your glycogen levels stay full, as well as your stomach. It is suggested that you pre-game yourself with spaghetti (made in lighter sauce like aglio e olio) to minimize the negative impact of alcohol!...

YOGURT MISTAKES THAT MAKE YOU FAT
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Yogurt is one dairy product which is a part of almost everyone’s daily life. Yogurt along with being delicious is good for weight loss since it keeps you full for longer duration so that you are not starved an hour after you eat. Along with this, it also caters to the coldness and protein needs of our body. But can you believe that the way in which you are consuming this superfood can convert it into secret calorie bomb instead of making it a weight-loss weapon. Following listed are the few common mistakes which can be reason you are not able to reap in the benefits of this amazing dairy product:-1. Not Measuring PortionsSuper saver packs are really lucrative as they save money in comparison to individual portions but what is worth noticing is that it may also lead to over serving yourself. Rather than just measuring the portions with your eyes use a proper measurement spoon to actually measure them. Be careful with your portions and avoid going overboard!2. Focusing Too Much on CaloriesCounting calories is helpful when you want to lose weight but it is quite misleading in case of yogurt. There are many yogurt options out there in the market that are low in calories but along with this they have lower quantities of proteins. Rather than only looking at how many calories a container racks up, be sure to check out the protein level too, as it helps to keep you full until your next meal required to avoid overeating.3. Adding Too Many ExtrasAdding your favorite extras to a cup of plain yogurt may seem to be great idea, but in the long run it is another action which could be sabotaging your healthy-eating efforts. When you add toppings like nuts, cereal, fruits or honey you unknowingly convert you snack into a full meal. The basic rule if you want to keep yogurt as snack is to ensure that it does not have more than 200 calories. If you want to have it as a breakfast then you can add your favorite cereal, fruit or nuts but a still be careful that you don’t go too much over the top4. Turning to ParfaitsDon’t get deceived by how pretty they look because they are simply disguising themselves since they are a unhealthy snack. They are misleading as they generally have full-fat yogurt, and they’re usually packed with granola. What else, the granola breaks into pieces and make it easy to think you’re eating less than you actually are. If you’re in a rush and jonesing for a dairy fix, go for a regular packaged yogurt. When you really want to have a parfrait the best option is to make it at home!5. Going for Fat-FreFat free products use sugar to compensate the taste of actual item. Though yogurt is naturally sweet in taste as it is a byproduct of milk, but some options may also have insane amount of sugar added to boost up the taste. Rather than going for fat free options it is recommended to go for low fat products and also check the nutrition list to ensure that you get enough protein and not too much sugar. As a tip, it is advised that you should avoid such products, which have more than 18g of sugar in one serving or have the first ingredient as sugar in the product label!6. Seeking Out Probiotics Above All ElseThanks to results of various advertisements, which have shown the probiotics are good for health, it has become one of the important ingredients for all weight watchers. Don’t get fooled by the products with the label of probiotics, which is no more than an added benefit. The simple thing to understand here is that its ok to hop on the probiotics train, but there’s no need to start loading your diet with yogurt to get your fill....

DELICIOUS WAYS TO EAT MORE VEGETABLES
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Vegetables and fruits play a crucial role in the weight loss process. There are high chances that you are eating fewer vegetables than you actually should, which is proven by the fact that 9 out of 10 Americans struggle to get in the recommended three plus servings of veggies in a day. There are numerous benefits associated with vegetables – fresh produce is loaded with vitamins, minerals, fiber, and fabulous phytonutrients that you can’t get by simply popping a pill. So why aren’t vegetables landing on your plate more often? There are high chances that being equipped with daily tasks leaves you with lesser time to prepare them — washing, chopping, dicing, and slicing can be a chore. Now today we have got some quick fixes for this problem, which will make it easier for the mother nature’s gems to simply sneak into your daily diet. Check them out now-1. SANDWICHESDon’t forget to add a whole lot of vegetables in you favorite sandwiches as they help in providing the vitamins, flavor and an additional crunch to it. You can go for pre-prepared items like grated carrots, sliced beets and some leafy vegetables, which makes it quite easy to pack up a health and delicious lunch.2. VEGGIE CHIPSIt time to replace your potato and tortilla chips with fresh veggie chips. Just slice veggies like carrots, cucumber, pepper and zucchini in chip-style and enjoy with your favorite dipping!3. EGGSEggs are a great way to add vegetables into your diet. Finely diced peppers, mushrooms, tomatoes, onions, or a fistful of microgreens make eggs and omelets even more delicious! In case you are in a hurry the quick fix is to toss roasted veggies from last night’s dinner into the pan before adding the eggs4. SMOOTHIESMake your smoothies richer in terms of nutrition by using some of the healthiest vegetables as the ingredients. You can add a vitamin boost by adding a couple of handfuls of dark, leafy greens, like kale or spinach into your regular smoothie.5. PANCAKESAdding vegetables to your pancakes is another quick way to boost up the intake of vegetables in daily diet. Rather than going for sweet pancakes you can go for savory ones and load them up with your favorite vegetables.6. MUFFINSJust puree some vegetables like zucchini or steamed broccoli in a food processor and add the green goodness to your next batch of muffins. You won’t even notice their flavor in your favorites baked goods.Above highlighted are few of simplest ways using which you can increase the daily intake of your vegetables without compromising on taste or investing too much of time! Try them out now and you’ll surely love all of them plus you will also be able to have your minimum vegetable intake....

FOODS THAT CAUSE WATER RETENTION
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Everybody knows that 60% of the human body is made up of water. Your body is a complex system and if it lacks or gets too much of something, this system can actually breakdown. The imbalance can manifest itself in the form of Water Retention. Water retention is a big road block for weight conscious people as it hinders their long-term goals. Something which can be held majorly accountable for causing water retention in the human body is sodium. Keeping the salt shaker at bay is very good practice, but along with it, there are some other food items as well, which can be held responsible for increasing water retention. Checkout the list now and beware of them!1. Sodium Rich FoodsAs pointed above, salt is the biggest culprit when it comes to bloating. High-sodium foods cause the body to retain water, which can actually balloon you up. Though you know the culprit, but it is not that easy to throw this one out of your diet as it sneaks into almost everything – processed and packaged foods, soups, breads, etc.! Further table salt contain around 40% sodium and when you consume too much salt your body dilutes the sodium with water and retains this excess fluid. Instead of using table salt for enhancing the flavor it is recommended to use spice and herbs to avoid bloating.2. Carbonated & High-Acid DrinksAll the carbonated drinks ranging from sodas to fizzy drinks are responsible for causing bloating since they have carbon dioxide, which is responsible for creating gas in the stomach. Not only this, there are some beverages like alcohol, coffee, caffeinated drinks, tea, and some fruit juices that are high in acid which create trouble for your GI tract ultimately leading to bloating!3. Cruciferous VegetablesCruciferous vegetables like cabbage, kale, broccoli etc. which are considered good for weight loss are also a culprit in the context of water retention. This is because these vegetables contain raffinose, which is a type of sugar that remains undigested until it gets fermented by the bacteria in your gut, resulting in gas and bloating. Though these vegetables cause bloating, but their numerous benefits still point out that they should be a part of your daily diet; what needs to be taken care of is the portion. Along with this, rather than going for raw form its better to steam these vegetables as it will actually make it easier to digest them.4. ApplesApples are high in fiber, which makes it a good choice for people who want to lose weight but along with this, it also contains fructose and sorbitol that are difficult to digest for people resulting in puffy feeling in the body. Apples are great snack as they are rich in nutrition – 4.5g of protein and give you around 10% of your daily vitamin C requirement so it is advised not to stop having it. Rather have them in moderation and time their intake by separating it from your meals!5. StarchesMost products that are rich in starch like potatoes, maize, pasta, wheat, etc. produce gas in human body. They are also high in fats and if you are looking for quick weight loss you should say no to such products. Further it is important to stay away from refined grains like white flour that’s often used in white bread, cake and biscuits. Not only do they offer little nutrition, they can also cause water retention, with bloating as a result.6. Dairy ProductsIf your body is unable to digest milk or dairy product it might be another major reason for bloating. People who are intolerant towards lactose, their bodies are not able to digest dairy products passing them to the colon where gas is produced by the bacteria, which tries to break it down. So its time to get diagnosed for lactose intolerance and consult a dietitian to ensure adequate consumption of calcium-rich foods.7. LegumesThis is the most common element in our list as everybody knows that beans, lentils, soybeans, and peas are gas-causing foods. Though these small pearls are loaded with protein but they also have quantities of sugars and fibers which our bodies can’t absorb. When the legumes you consume reach the large intestine your gut bacteria starts feeding on them, which ultimately leads to gas and bloating in the body. Th quick fix to this problem is to have legumes along with some other grain, which gets digested quickly like quinoa, oats, or rice!8. Spicy & Fried FoodsThe intake of greasy food items like burger, chips, doughnuts, etc. causes bloating in the body as the stomach takes much longer to break down the fats and properly digest them. On top of it, when you have spicy foods, it stimulates the release of stomach acid, which can cause irritation. So its time to listen to your stomach and say no to foods that are high in spices like pepper, cloves, nutmeg and also limit the intake of fried food items.Don’t get upset by seeing the list above as it indicates that most of your local grocery store is stocked with nothing but foods that cause water retention. All you need to do is pay special attention to the sodium content of pre-packed foods. As per the guidelines laid by USDA an individual should not have more than 2300 mg sodium/day. Further you will be able to handle bloating by having foods that are rich in potassium and exercising as well. Just sweat it out to get rid of water retention. We hope that from next time you will be more careful when you go for picking up grocery to stay away from water retention and related problems....

MAKE EVERY RUN EASIER
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Going for a run for the first few times can feel really hard – it’s difficult to breathe, muscles ache, lungs burnout, and all you want to do is STOP right away. Listen, don’t give up! We have got some simple tricks and techniques, which you can incorporate in your routine and these will actually help to make running as easy as a breeze (definitely, for the first time you will enjoy running) instead of a difficult chore. Here’s the list-1. Slow DownThere’s no need to start your run at a speed of 8 minutes per mile. When you are new to running, the key to become a master at it is to go slow. The right speed for a starter would be enough so you’re breathing faster than you would if just walking, but not huffing and puffing so much that your lungs hurt or you’re gasping for each breath. Just chuck the interval training (we know its great for faster weight loss especially around the tummy) and opt for a consistent running pace. If you slow down a bit, it will allow you to focus on correct running form, give you ample time to enjoy the scenic beauty and also you’ll have the energy to chat with your workout buddy, all of which can actually make you love going out for a run. When you get used to running and are comfortable with it, your pace will increase naturally, and then you can begin to challenge yourself with sprinting intervals.2. Hills & SquatsStrong leg muscles are a must-have to run easily. One way to achieve that is to incorporate leg-strengthening work into your runs by adding hills. Running uphill is very challenging, but as soon as you get back to flat surface you’ll be amazed to see the difference in your running speed. Another option for a stronger leg muscles is to incorporate leg-strengthening moves like squats, lunges, burpees, or step-ups!3. Add the element of funIf you literally hate your run it means that you are actually doing something wrong. It’s time that you start finding ways to make it more enjoyable like bringing your dog with you, running while listening to your tracks, explore new running place and fitness gears, etc.. Adding an element of fun will bring a new spark and motivate you to go for runs more often!4. Being Regular is the KeyIn order to make your body accustomed to the demands of running, being regular is the key. Instead of waiting for free time or a nice weather to go for a run, it would be better if you could make a weekly running schedule. When you plan to run often it will help in strengthening the lower body and core muscles which will ultimately make the running an easy activity for you. Ease into running regularly with shorter runs, and as it begins to feel easier, gradually increase the mileage per workout.5. Don’t Beyond RunThough running regularly is going to make you body very adaptive towards it, but it is important to go beyond running to get over boredom and repetitive-stress injuries. It is advised to mix your cardio routine with biking, hiking, dancing, swimming, trekking, etc. Engaging yourself in other kinds of cardio is going to enhance the overall strength of your body, so next time when you prepare for run, it easier to stay ahead. Not only this, since you are taking a break from run, you are actually gonna miss it and when you get back to it, you will surely find it more enjoyable and fun!...

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