5 Reasons You Bloated All the Time
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Gas and bloating can be an unpleasant topic for most of us but did you know that an average person passes gas around 12 to 25 times per day? In addition to this, 30 percent of Americans experience bloating. In fact, not bloating or having a flat stomach for 24 hours is not normal. The food you eat and drink require a certain amount of space in your stomach and intestines, making expansion or bloating inevitable. Therefore, bloating isn’t necessarily a cause for concern unless you’re bloated to the point of not fitting into your pants. In that case, keep reading for some of the most common culprits: 1. Certain types of sugars It’s usually within an hour of lunch when your belly swells, compelling you to unbutton your pants or stick to sweatpants. It remains this way for a day and your stomach recoils to its original shape the next morning. Some supporters of low carb dieting explain that reducing their carb intake helped improve their bloating problem. To determine whether carbs are the cause in your case, try eliminating certain sugars, sugar alcohols, resistant starches such as those found in beans and dietary fiber. 2. Constipation Abdominal pain, a distending rock solid belly and discomfort often subsides when a person poops. If this sounds like you, chances are the cause for your belly bloat is constipation. This mainly occurs because intestinal gas normally gets trapped between slowly moving feces, making bloating more likely. To fix this, you simply need to drink more water and increase your fiber intake. However, make sure you increase your fiber intake gradually as too much, too soon can also trigger bloating. Pay special attention to insoluble fiber sources such as fruits and vegetables with skins, bran and seeds to help improve your bowel movements versus soluble sources (often the processed kinds) such as cereals and high-fiber snack foods. 3. Acid Reflux If you feel uncomfortable in your upper belly area after eating, experience bloating, feel nauseous even after a normal meal or burp excessively for an hour or so, chances are you have acid reflux or indigestion. Bloating becomes bad when you chow down on a big salad on an empty stomach because you’re dumping fiber into an acidic stomach. This is likely to result in some unpleasant symptoms. If you’re having a meal on an empty stomach, try to have a smaller, low fat meal with a glass of water. You can also try carbonated water to ease symptoms of indigestion. 4. Overeating This is perhaps the most common cause of stomach discomfort and bloating. Try having smaller portions evenly spaced out throughout the day. 5. Fatty, processed food. This can make you feel uncomfortably full as fat takes longer to digest than protein or carbs. Limit your fat intake and try baking instead of frying most of the time. ...

6 SIMPLE WAYS TO ELIMINATE TOXINS
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We are exposed to toxins from food, water and even air all the time. Fortunately, our body has an efficient detoxification system that functions all day, every day, which is composed of the liver, skin, gut, lungs and kidneys. Our main filtration system is the liver which has two major processes. Phase 1 produces toxic free radicals, which are later taken care of by phase 2, which annihilates them. However, if phase 2 slows down, there’s a high risk of a toxic buildup. To prevent these from happening, follow the given strategies: 1. Drink Tea Drink tea and make it a routine habit. Once in the morning, another in the afternoon and third during sunset. You can have more, of course. Tea possesses antioxidants that fight free radicals and certain tea blends also contain herbs that promote further liver detoxification. Some great examples include teas containing burdock, dandelion root, milk thistle and peppermint. Green tea, black tea, white tea 2. Drink Plenty of Water Water doesn’t only hydrate the body but it also helps flush toxins out of it. Drinking at least 8 glasses per day and more if you are involved in jobs requiring strenuous activity such as construction work, if you’re an athlete or regular gym goer or if you live in a hot area. 3. Exercise Sweating is a great way to release toxins from your skin. Although a sauna visit is a great idea, exercising every day is even better. There are several ways exercise can help detoxify you. It can help you burn fat, which carries toxic chemicals. It increases blood and lymph circulation to remove metabolic waste and toxic waste from cells. Additionally, it helps you release toxins via sweat. Performing crunches can help tummy muscles and massage the colon, helping you remove fecal matter or solid waste more effectively. 4. Use Natural Cleaning Products Most cleaning products consist of a byproduct called dioxin, which is a harmful chemical that may disrupt your endocrine system and immune system. It can also increase your risk of cancer and tamper with your liver detoxification. Minimize harsh, chemical-based detergents, toothpastes and skin products and use natural ingredients such as lemon juice, baking soda and apple cider vinegar for household cleaning and even personal care. 5. Reduce Canned Foods Canned foods contain BPA, a pollutant that can stimulate free radical production in the body and exhaust antioxidant reserves, increasing your risk of chronic disease. 6. De-stress Stress, if excessive, can be detrimental to the human mind and body. It has been scientifically proven that stress promotes risk of various problems such as weight gain, high blood sugar, hypertension, IBS, liver problems and heart disease. Work on improving your stress immediately with relaxation techniques such as yoga and meditation. Make sure that you get at least 7 hours of shut-eye every day as well. ...

How to Burn the Most Fat on the Elliptical
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Elliptical machine is a great way to workout your arms and legs and is also of great help when it comes to weight loss, especially if you’re easing into a regular workout routine for the first time. The simplest way is to hop on and log some minutes of cardio, while a more strategic is to get more out of your training sessions by following these trainer-approved tips. Check them out now – 1. Go for inclines When working out on an elliptical don’t focus on speed rather lay more stress on incline levels. It is advised to keep you speed steady but take up your resistance levels so that your body is required to work harder and in lieu to this more calories are burnt. The best way will be to begin with 3-5 minutes warm up with no incline and a steady speed and then bring the incline up between 10-15 and try to sustain RPMs somewhere between 110-120. Bring it back to start up level for a minute and a half and then again go for an incline. Do this 4-5 times for an effective elliptical workout session. 2. Don’t be afraid of intervals The most effective way to burn calories on an elliptical machine is by focusing on interval training. Though it will be more challenging but at the same time it will help you to finish your workout session quickly. Here’s a sample routine for a quick interval training on an elliptical machine – 1st session – Start with a warm up session. Move your arms and legs on the machine at a resistance level at a moderate and steady pace, aiming to keep your heart rate at about 50- 60% of your max limits. 2nd session – Set up your incline levels between 10-15 and try to sprint on the machine for 40-45 seconds. 3rd session – Bring your speed back down to that steady warm-up tempo for one minute. Repeat that for a total of eight times. 3. Try to workout all your muscles Elliptical is an excellent low impact workout machine that places low pressure on your joints. This means you’re prone to knee, hip, or back pain while running, you might want to opt for an elliptical routine the next time you hit the gym. Along with this when you are working on this machine you are working on both legs and arm which helps in activating more muscle groups that ultimately improves circulation by recruiting increased blood flow to both upper and lower extremities. So when you try to make elliptical machine a part of your workout it will increase the amount of calories you burn and create an excellent strengthening routine for your abs, back, and core. 4. Stepping out of your comfort zone is the key If you are new to workout you don’t have to dive right into an intense workout sessions. Just try to raise your resistance gradually to step of your comfort zone. Any new shock to the body will help you get more out of your workout. Whatever workout you choose, don’t forget to push yourself through it. Whether that’s by playing with your resistance or speed, the more muscle groups you engage, the more calories you will burn. ...

Ways to Add Quinoa to Your Diet
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Here comes the star of all the grains – Quinoa, a tiny, bead-shaped, bitter flavored and firm textured grain. Unlike wheat or rice, quinoa is a healthy protein – containing all eight of the essential amino acids. United Nations label it as a supercrop for its health benefits: packed with dietary fiber, phosphorus, magnesium and iron. It is also gluten-free and easy to digest. Quinoa is easy to prepare and its fluffy texture and slightly nutty flavor make it an excellent alternative to white rice or couscous. Check out some of the smartest ways you can make this wonder grain a part of your weight loss regime – 1. Plain Quinoa – Quinoa has a lovely nutty flavor, and it can cook in less than 20 minutes, so we think it’s a great alternative to pasta or rice for a quick meal. You can simply rinse the quinoa, toast in a saucepan, add liquid and bring to boil, fluff and enjoy! 2. Substituted for another grain -Quinoa has a similar texture when cooked to other fine and fluffy grains like bulgur wheat or rice. So it’s great substituted in dishes that use it as a core ingredients like quinoa tabbouleh or fried quinoa with vegetables. 3. In a salad – Quinoa is a fabulous base for easy, quick, filling grain salads. You can start using it as an ingredient in any of your favorite salad and we are sure you will love it. 4. As a stuffing – Quinoa makes a great stuffing. You can use it as a stuffing in tomatoes, dumplings, stuffed mushrooms or chile relleno. It just goes perfectly with everything. 5. Eat in Breakfast – Quinoa’s high protein content and quick cooking time make it a great breakfast as it will keep hunger pangs away for hours. Try it in a form of breakfast bowls, pancakes with a little maple syrup and a handful of nuts, or simply sauteed with a fried egg on top! 6. Soups – Quinoa tastes delightful in the form of liquid as well. Just cook it with your favorite vegetables and a hearty soup is ready for you in no time. 7. Toss into a smoothie – Though chia seeds or flax seeds are a common addition to smoothies you can simply add quinoa also to get that extra punch of proteins. The dose of protein will transform your fruit smoothie into a legitimate morning meal that will keep you full until lunch. Use 1/2 cup of cooked quinoa per 1 cup of smoothie. 8. Amazing option for an energy bar How about making your own version of your favorite breakfast bar that too with the addition of quinoa. Doesn’t it sound yum? They really taste great and are loaded with protein when combined with oats, seeds, nuts, dried fruits, chocolate chips and your favorite butter. This satisfying super food is more versatile than you think and will surely contribute in boosting up the weight loss process. Download Mevo app now from Google Playstore/App Store to get amazing healthy quinoa recipes which will keep you motivated to accomplish the weight loss goals faster and live a healthy life. Play Store link – https://play.google.com/store/apps/details?id=com.mevolife.mevo&hl=en App Store link – https://itunes.apple.com/in/app/mevo-weight-loss-fitness/id1082646969?mt=8 ...

Healthy Dip Recipes
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One of the most common reason for your weight gain are the dips you are having along with your favorite snacks. No matter how delectable those cheesy and salsa dips look they are not considered healthy, and cannot be consumed on daily basis. If you are looking for some healthy alternative go for a dip with yogurt as the main base as it contains proteins and healthy nutrients. Today we have got some amazing options for the dips from which you can choose and enjoy your parties and get together without any health concerns. Check them out now – 1. Pumpkin Dip This is one of the healthiest dip you can enjoy with your snacks. Grind a small piece of pumpkin along with cinnamon for a pulpy yummy dip. This is great option for people looking for weight loss as pumpkin is low in calories. 2. Cucumber Dip Another amazing dip which tastes yummylicious with baked snacks is this creamy cucumber dip. To make this one blend cucumber, yogurt, fresh cream and seasonings together and serve chilled. 3. Red Dip Tomato is the best ingredient to make a healthy dip. For this one you require tomato, cream and seasoning and just swirl to get a pulpy dip which can be easily enjoyed with smoked chicken or grilled veggies. 4. Sweet Dip Sometimes you are looking for sweet dips also and this one is the ultimate resort for such cravings. To make this you need only 2 ingredients – a ripe banana and spoon of honey. Doesn’t it sound tasty already? 5. Yogurt Dill Dip This tangy dip is also a great option for people looking for weight loss as it is low in calories and high in protein owing to its main ingredient which is a non-fat Greek yogurt. For this one you need fresh dill, yogurt, lemon juice, garlic and seasonings. Mix all the ingredients and serve chilled with crackers or veggie sticks. 6. Edamole Does it sound familiar? Indeed it is! Guacamole with edamame – high in protein and fiber, low in fat and calories, this sweet, fresh, and light dish is perfect for summer. For this one blend edamame with oil, lemon juice, garlic clove and seasonings. Add diced tomatoes to this dip and serve with whole-wheat crackers, pita bread, veggies sticks or breads. Enjoy these yummylicious dips with your snacks. Looking for some more healthy dips and recipes options? Download MEVO app now – App Store – https://itunes.apple.com/in/app/mevo-weight-loss-fitness/id1082646969?mt=8 Play Store – https://play.google.com/store/apps/details?id=com.mevolife.mevo ...

5 Amazing Benefits of Coconut Milk for Health Mevolife
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Now you’ve probably heard that coconut water is good for your health, but did you know that coconut milk is also great for Health ? There are some misconception regarding the healthiness of this miracle drink due to its rich creamy texture and subtle sweetness, but these factors only make it a more delicious health drink than most others. Keep reading to find out why its time to stock up on some coconut milk. 1. It helps you lose fat via coconut milk Although coconut milk has about 14 grams of fat in each serving (quarter cup, full-fat), its MCT or medium-chain triglycerides fatty acids actually help your energy spending, which can augment physical performance. The plethora of nutrients present in coconut milk also helps nourish your muscles, which can help in muscle building following your regular workout routine. The good kind of fats in coconut milk also helps you stay full for longer, which serves as a preventive measure for your tendency to overeat. Building muscle and helping you to control your intake are essential factors in losing body fat, which are enough to encourage you to consume coconut milk regularly. 2. Coconut milk helps with constipation Coconut milk helps with the nourishment of the digestive tract due to its high nutrient and electrolyte content. It is also known to relieve indigestion and constipation in individuals, as it promotes healthy bacterial growth in the colon. 3. Aids in blood sugar regulation Diabetics can also benefit from coconut milk as its fatty substances decelerate the sugar release rate in the bloodstream, which facilitates better insulin control in the patients’ bodies. Coconut milk is a great alternative in milk-based recipes and desserts due to its healthy richness and sweetness which are better for the body than added sugars. 4. It is good for your heart? The fat content of coconut milk is essentially 50% lauric acid, a fatty acid which is associated with cholesterol levels improvement, antibacterial, and antiviral properties. Studies were able to back up the claim of coconut milk’s cholesterol level improvement, as clinical trial results determined that individuals who took coconut milk had decreased LDL/bad cholesterol (low-density lipoprotein) levels and had amplified levels of good cholesterol or HDL (high-density lipoprotein). This assures the general population that although coconut milk is “fatty”, it is not the bad kind, but rather beneficial than damaging. The mineral content of coconut milk can also help you lower your blood pressure, increase your blood vessel flexibility, and prevents plaque build-up, which contribute to greater heart health. 5. It aids in ulcer prevention Coconut milk is also known to prevent the formation of ulcers and in reducing ulcer size. This can be attributed to coconut milk’s shielding effects on the ulcerated regions, which prevents pain in the area. This action of coconut milk is even better than coconut water’s ulcer preventive mechanism. Ideally, you should be looking for the organic or “cold pressed” coconut milk and avoid anything with added sugar, salt, preservatives or any other nasty chemical you don’t want in your food. Log whatever you eat in our amazing Weight Loss & Fitness app – MEVO available on – Google Play store   iOS Appstore ...

Low Calories Snacks  15 Healthy Snacks ideas Under 100 Calories  Mevolife
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Are you sacrificing your daily snacks to cut off calories from your diet? Snacking between meals leads to weight gain is a myth and the truth is exactly opposite. As per the author of The One One One Diet – Rania Batayneh, “Snacking is an opportunity to fuel your body between meals.” If you include healthy low calories snacks in you daily diet it will ensure that you won’t be ravenous come mealtime and this will keep your fat-burning metabolism revved up. Today we have got smart snacking ideas for you which have less than 100 calories but are loaded with good-for-you nutrients, and will make you feel like your diet is about anything but deprivation. 1. Low Calories Small Latte With Skim Milk Get your ultimate afternoon energy boost which this yummy creamy coffee mix under 100 calories. Make sure your latte is prepared with skim milk and try to avoid the sugary flavored syrups. Hot beverage are more satiating in comparison to cold ones plus lattes are made of milk which is a good source of protein and calcium. 2. Healthy Nonfat Greek Yogurt under 100 calories Greek yogurt is a portion-controlled low calories snack that can be easily grabbed on the go. Choose a fat free version of Greek yogurt to stay at the 100-calories mark, plus pack in a whopping 17 grams of protein and high-quality carbohydrates that help in stabilizing the blood-sugar levels. 3. Low Calorie Air-Popped Popcorn Air popped popcorn are the perfect low calories snacking option when the urge to head to the vending machine hits. If you have air popped popcorn you can get the fiber boost without excess fats and other additives. You can have around 3 cups and eat one kernel at a time to make it last longer. 4. Healthy Snack : Pistachios under 100 calories  Can you believe it 20 pistachios have just 80 calories and they are a great source of unsaturated fat and antioxidants. The another plus point is that you will need to invest a lot of time to open up and eat which means you can’t eat too many of them too quickly. 5. Healthy Fresh Melon under 100 calories  Melons typically have between 45-60 calories per cup; go for a mix of watermelon, cantaloupe, and honeydew, and enjoy 2 cups for a satisfying snack. Melons will give your taste buds a flavor burst filled with nutrition, while making your snack feel more substantial. 6.Healthy Raisin Bread with low calories  For a healthy snack you can go for cinnamon raisin bread. At just 80 calories a slice, you can go ahead and top this with a tiny dab of light butter spread. 7. Baby Carrots 8 baby carrots just have 40 calories which means you have enough space to squeeze in a tablespoon of your favorite dip like hummus, tzatziki, or salsa. The carrots have high levels of carotenoids and other forms of vitamin A, which can boost your eyesight plus the crunchy texture can help battle chip cravings. 8.Health Dried Cranberries  Normally dried fruits have high amounts of added sugar which can be really bad for your diet. If you have moderated portion 1 quarter of this cup can be a smart way to quiet a sweet tooth. 1/4 cup of dried cranberries contains just 93 calories. 9. high protein and healthy Almonds with low calories  All nuts are loaded with proteins and healthy monounsaturated fats, which makes them a smart snack choice. American Heart Association in its recent journal has highlighted that consuming almonds in place of carbs resulted in reduced cholesterol and belly fat, boosting heart health. So instead of reaching for that bag of pretzels, grab a small handful of almonds to power you through the afternoon. 10. High protein & Healthy Oatmeal under 100 calories  A 1/2-cup of oatmeal cooked in water contains just 83 calories. Finish with a dash of cinnamon, which helps keep blood-sugar levels stable. This high fiber and high protein and healthy warm snack is sure to satisfy and hold you over until dinnertime. 11. Low calories Healthy String Cheese String cheese is one of the most convenient, portable snack when you’re on the go. One stick of part-skim string cheese has 80 calories and a whopping 8 grams of protein, plus a dose of calcium without the high saturated fat content of other cheese varieties. 12. High Vitamins and fiber Rich Oranges The simplest snack is the best snack. With just 60 calories in one orange they are one of the best fruits to snack on because they’re high in vitamins and fiber, and low in natural sugar. 13. Healthy Hard-Boiled Egg Low Calories  Eggs are a high protein snack with just 78 calories. The proteins will keep you full and may help prevent overeating later. 14. Low Calories Blueberries with High Nutrition  These are the only snack option which are packed with antioxidant and nutrition punch. 1 cup of blueberries has 83 calories only which makes them a perfect diet friendly choice. Keep them a little frozen and your crunchy, sweet treat is ready. 15. Strawberries With just 46 calories per 1-cup serving, you can enjoy 2 cups of strawberries and still have calories to spare. They’re a great, juicy snack whenever in season & frozen strawberries can be just as healthy the rest of the year. *Cheers* Log whatever you eat in our amazing Weight Loss & Fitness app – MEVO available on – Playstore – https://play.google.com/store/apps/details?id=com.mevolife.mevo&hl=en Appstore – https://itunes.apple.com/in/genre/ios/id36?mt=8 ...

best 9_1000x1000
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Summer is at its utmost peak and most people have switched to more & more intake of liquids on daily basis. Not only do liquids quench your thirst, but also keep you full for longer duration which ultimately helps in curbing your hunger. Since most part of your dietary intake is drinks, it is important to choose those liquid options, which are full of nutrition and minerals and are not loaded with sugars. If you choose the drinks keeping their nutrition in mind, this technique of liquid diet can actually help you in losing weight. Today we have got some good choices for people who are looking forward to switch to liquid diets. Best Food For summer season – 1. Cold Soups Blend cucumber, yogurt, lemon juice,garlic, parsley, and 2 tsp olive oil. Add salt & white pepper, cover and refrigerate overnight. You can make various other cold soup recipes as well. 2. Buttermilk Buttermilk is made by swirling the milk’s cream to butter. The liquid residue left out is known as buttermilk. Chilled buttermilk is very refreshing as well as is a very good source of protein and various other micronutrients. 3. Lemon Water Lemon juice is a very refreshing drink and is an boon for people aiming for weight loss. Add lemon juice, water, ice and mint leaves together and drink it. 4. Coconut Water Fresh coconut water packs wide range of micronutrients like potassium, manganese, magnesium, folate, calcium and selenium. It is a very tasty and healthy option to curb thirst as well as remain hydrated. 5. Fresh Juices Different combinations can be tried out to make fresh fruit and vegetable juices like Carrot- Pomegranate, Cucumber- Orange, Beetroot- Pineapple, Cucumber- Grapefuit, Tomato- Orange & more. Further lemon juice, mint and black salt can be added to the juice to enrich its flavors. 6. Detox Waters Detox waters are great for people thinking to switch to liquid diets. These can be easily prepared at home. Soak lemon wedges, mint leaves, ginger pieces overnight, strain and consume in the morning. Soak strawberries, mint leaves, lemon wedges overnight, strain and consume in the morning. Soak half cucumber, apple, cinnamon stick and lemon wedges in water overnight, strain and consume in the morning. 7. Iced Tea Though there are ready made iced teas available but it can be prepared at home also. Boil water and sugar just like normal tea, add tea at last after putting the gas off. Leave for 15–20 min and allow it to cool. Strain and blend with a little more water, lemon juice and some more sugar and a lot of ice cubes in a mixer. Serve chilled after garnishing with lemon and mint. 8. Cold Coffee Cold coffee is also a great option for those who are planning to switch to liquid diets. Prepare a glass of cold coffee by by adding milk, sugar/stevia, coffee and ice cubes together. Try to avoid adding any type of ice creams/ essence or sweeteners. 9. Broths Plain broth is also a good option to include in your liquid diet plan. Broth is more flavorful than many other clear liquid foods, so it helps add variety to the diet. To make the broth follow these steps – Place all your favorite vegetables and 1 gallon water in a large pot. Bring to a boil over high heat. Reduce to a simmer and cook 2 hours, then strain and discard solids. Strain once more through a fine mesh sieve. Cool and refrigerate for up to 3 days. Stir before serving. Try out these easy liquid diet options which are great to beat off the summers. Mevolife has this unique JUICE MAKER feature where in you can pick up your favorite ingredients blend them into a juice or smoothie and directly log into the diary. Download the app now to check it out – iOS App Store – https://itunes.apple.com/in/app/mevo-weight-loss-fitness/id1082646969?mt=8 Google Play Store – https://play.google.com/store/apps/details?id=com.mevolife.mevo&hl=en ...

weight bearing
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You may not realize it, but your bones are alive. Every day, your body breaks down old bone and puts new bone in its place. But, beyond 30 years of age, your bones have reached their peak bone mass and you start to lose more bone than what is replaced naturally. The problem in the weight loss process arises when bones are not kept healthy and too much bone mass is lost. Maintaining healthy bones is important in order to boost up the weight loss process and avoid developing osteoporosis, which is when your bones become weak and brittle and you can end up having broken bones. Therefore, keeping a strong bone mass is really important to maintain, especially once you are in your 30s. Physical Exercise is Important Most people are aware of the importance of having enough calcium in your diet to ensure that bone density does not decrease. However, it isn’t the only important factor. Being physically active is also super important for preventing osteoporosis and maintaining strong bones for life. This is because increased physical activity can help to building bone during the phases of mineral acquisition and bone consolidation. When it comes to being active, weight-bearing exercises are particularly important in this acquisition and consolidation process. Weight-bearing exercise is any activity you do while on your feet and legs, that works your muscles and bones against gravity. Weight-Bearing Activities During weight-bearing exercise, bone adapts to the impact of weight and the pull of muscle by building more bone cells. Consequently, your bones become stronger and more dense and the risk of fracture, osteopenia, and osteoporosis decreases. High-impact weight-bearing exercise includes: 1. Walking 2. Jogging 3. Hiking 4. Dancing 5. Step aerobics 6. Soccer 7. Baseball 8. Basketball 9. Tennis, racquetball 10. Low-impact weight-bearing exercises are: 11. Using elliptical training machines 12. Doing low-impact aerobics 13. Using stair-step machines 14. Fast walking on a treadmill or outside It is therefore recommended that you include one of these forms of activity into your daily routine for around 30 minutes every day. In doing this, your bones will become stronger (and so will your muscles!) and you will have a strong and fit body into old-age. Load-Bearing Activities Load-bearing exercise where you work to strengthen your muscles against gravity can also help build strong bones. They are also known as resistance exercises and include: 1. Lifting weights 2. Using elastic exercise bands 3. Using weight machines 4. Lifting your own body weight You can introduce weight training moves of varying intensity to work the different muscle groups (and the bones they are attached to). Yoga and pilates can also improve strength, balance and flexibility. You may like to mix up your daily routine so that you include a mix of both weight-bearing and load-bearing exercises which will also help keep your exercise routine interesting. If you have been looking for another reason to exercise, then thinking of your long-term bone health could be just the thing to consider when you are wanting some extra motivation to move your body. ...

healthy salad
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Salads are the epitome of healthy food. Whenever someone tells you that they are losing weight, you will probably picture them eating salads. And you’re not wrong, these people very often do eat salads. Isn’t that boring? It doesn’t have to be with the right salad dressing. In this article, we will list some of the most delicious yet low calorie salad dressings, so you can dress up your salad without ever getting bored of it. JAR & SHAKE METHOD Most at-home salad recipes can be made using the jar-and-shake method. Just grab a jar with a fitting lid, toss in all the ingredients, and shake until it looks like a well-blended salad dressing. Most dressings are meant to be a bit thick, but even thinner dressings will be fine. There are a couple recipes below that could be made smoother if you use a food processor or a blender, but you don’t have to if you’re fine with a chunkier dressing. Greek Yogurt Ranch Dressing I think everyone needs a really good ranch dressing recipe in their back pocket, it’s a safe bet for every salad! By using a base of whole milk (1% to 10% fat) Greek yogurt, the dressing is packed with healthy fat and protein. If you’d like to make the dressing lighter, you can use lowfat Greek yogurt. Skip non-fat yogurt though, because it will make the dressing incredibly thin. Ingredients – 3/4 cup whole milk plain Greek yogurt, any brand – 1 clove garlic, finely minced, or 1 tsp garlic powder (not both) – 1/4 cup fresh minced parsley, or 1 tbsp dried parsley (not both) – 1/4 medium onion, diced, or R 2 tsps onion powder (not both) – 2 tbsp fresh minced chives – 1 tsp salt – 1/4 tsp black pepper – 2 tsp dijon mustard – Juice of 1/2 lemon Chile Lime Dressing This is the perfect salad dressing for those of you who are not a huge fan of salads. This dressing is bright, spicy and a bit citrusy. This dressing is perfect for taco salads, marinating shrimp or anything that contains beans. Ingredients – Zest and juice of 2 medium-sized limes – 1/4 cup red wine vinegar – 1 tbsp soy sauce – 1 tbsp honey – 1/3 cup extra virgin olive oil – 1 clove garlic, finely minced, or 1 tsp garlic powder (not both) – 1/2 tsp red pepper flakes – 1 tsp ground cumin – 1/2 tsp salt Honey-Mustard Salad Dressing Honey-mustard is sweet, yet tangy. It’s also one of the most versatile dressing out there. It’s good on pretty much any salad, but also on chips, dipping pizza or dipping vegetables like celery or carrot. Honey-mustard is a go-to for anyone who doesn’t feel like going to the store to find ingredients, because you probably already have most of it in your house. It’s also low in calories, which is not unimportant. Ingredients – 1/4 cup Dijon mustard – 1/4 cup honey – 1/4 cup apple cider vinegar – 1/4 cup extra virgin olive oil – 1 tsp salt – 1/4 tsp black pepper Italian Salad Dressing It seems like everyone has an Italian salad dressing recipe they swear by, and this is our favorite. It’s not as sweet as many of the ones you’ll find on the store shelf, it’s packed full of herbs and has a nice, nutty flavor thanks to a good dose of Parmesan cheese. Because of that, it’s also lower in calories than most dressings you’ll find in the supermarket. This dressing is good for side salads, antipasto salads, dipping bread-sticks and anything with chicken. Ingredients – 2/3 cup olive oil – 1/4 cup red wine vinegar – 3 tbsp finely grated Parmesan – 1 tbsp fresh minced parsley, 1 tbsp dried parsley (not both) – 1/4 medium onion, diced, or 2 tsp onion powder – Juice of 1/2 lemon – 1 tbsp fresh minced basil, or 2 tbsp dried basil (not both) – 1 tbsp fresh minced oregano, or 2 tbsp dried oregano (not both) – 1 clove garlic, finely minced, or 1 tsp garlic powder (could do both if you’d like more of a garlic kick) – 1 tsp honey – 1 tsp salt – Pinch of black pepper Get more of such healthy dips and many other delectable recipes in the Mevolife app, which is available both on Android & iOS. ...

protein rich
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Protein, as we all know, is an invaluable component of our daily food intake. It is as essential to our basic consumption as it is in specialized diets; there is not one meal plan bent on weight-loss or muscle building that doesn’t include protein in it. Although there are a lot of protein-rich foods in the industry, there are always the ones which tend to give the best balance between protein content and nutritional value. Not only are these foods particularly loaded with protein, most of them are also filled with vitamins, minerals, and essential amino acids needed for the body’s repair and recovery. It pays to know which foods are the best sources of protein for daily intake and meal planning, so this is this current year’s list of top protein-rich foods. 1. Beans and legumes The demand for plant sources for protein has increased for the past years, not only because of the rise of the vegans, but also because people are learning to integrate them more in their meal plans. Not only are beans and legumes rich in protein; they are also filled with essential nutrients, and actually are quite healthy and guilt-free to eat. 2. Eggs Eggs are a classic when it comes to protein, especially the whites. Eggs are super versatile and can be used in almost any recipe; but they are even perfect when consumed on their own. 3. Milk and cheese Dairy products, like milk and cheeses are significant sources of dietary protein. They are also important in the body’s bone-building process. Not too much though, as they also tend to contain a significant amount of fat; cheeses also are high in sodium content, so all of these should be taken in moderation. 4. Lean poultry meat Chicken and turkey breasts are famous this year, as most of menus for weight-loss and muscle-building have these as a central component. White meat provides maximum protein content without the fat, as compared with the red meats. Not to mention chicken and turkey can be cooked in a myriad of ways, making them interesting to cook and prepare. 5. Nuts It was initially believed that these guys’ fat content is the culprit for skin conditions like acne and pimples, but that theory proved incorrect. Nuts are a great source of protein, and its fat content is actually good for the body, especially the brain. It’s good to know that nuts are not only healthy; they can also make you smart. Eating nuts also help in curbing one’s appetite, as nuts give a feeling of fullness when consumed, thus also aiding in weight loss. Nuts this year are a fave as go-to and power snacks, as they are convenient to eat, and are really tasty. 6. Red meat Of course, lean portions of red meats are also loaded with protein, as these are mainly made of animal muscle. But red meats should be taken in small portions though, as they tend to have significant amounts of fat too. 7. Greens like spinach and broccoli Beans are not the only plant-based food that is rich in protein; there are also the greens such as spinach and broccoli. In the past years, cuisines were able to integrate these super veggies into almost anything—pasta, pizza, and to being the twists in commonly cooked dishes. 8. Fish and seafood Red and white meats are not the only ones known to have a considerable amount of protein; fish and other seafood also provide the body the protein it needs upon consumption. Not only are they protein-rich, they are also yummy, and have been one of the famous ingredients in gourmet and home cooking too. 10. Protein powders This year, the demand for protein powders such as whey protein has increased significantly. Whey protein powder is perfect for people who prefer to drink their protein in form of shakes, or those who want to consume a set amount of protein without needing to eat much. These powders are also versatile, as they can either be drank or be included in cooking, as they don’t have a distinctive taste. There are so much more protein sources to speak about, but these are the ones which are most significant and readily available. Protein-rich foods are not too hard to find, as they are usually the ones we can see in the local market and the grocery. Not only are these sources healthy, but they are also yummy and versatile. But like in all food types, these are also to be taken in moderation, for “too much of a good thing is a bad thing”. But all in all, these are great to include in one’s intake, either as basic ingredients in day-to-day cuisine, or in planning for diets and gaining muscle mass. Download Mevo app now from – Google App Store     /    iOS Play Store ...

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Today it’s all about the mains. Let us discuss one of my favorite main course dishes – THE ZUCCHINI RISOTTO. With very few ingredients to make with, this one is a sure shot winner for that easy and laid back dinner preparations. It’s so filling that all you would need along is something to gulp down with. This creamy yet not that heavy dish gets it’s color from the addition of crunchy zucchini and sun dried tomatoes. Off-course the basil does what it does best- lends a beautiful aroma to this dish. Unlike any other usually butter loaded risottos, this one is very light on the palette. This can be one of your GO-TO weekend meals which will enhance that quality time you will spend around the dinner table with the most special people. Ingredients 7 cups vegetable or chicken stock 1 tbsp butter 1 medium onion, chopped 2 cups rice, uncooked 1/2 medium zucchini, thinly sliced 10 sun-dried tomatoes, softened and chopped 1 tsp dried thyme, crushed 6 tbsp freshly grated Parmesan/Mozzarella cheese 1 tbsp chopped fresh basil leaves, or to taste (optional) Salt & ground black pepper to taste Method 1. Bring vegetable or chicken stock to a boil in a medium stock pot, then reduce heat to a low simmer. 2. Melt butter in a large, heavy bottomed stock pot over medium heat. Stir in onions and cook for 2 minutes, or until softened. Add the rice and cook for another 2 minutes, stirring constantly, until lightly toasted. Gradually ladle in simmering vegetable stock, stirring continuously. Risotto will become “creamy” and slightly sticky, yet still firm in the center, or al dente. 3. When almost finished, stir in the zucchini, sun-dried tomatoes, and thyme, adding stock as needed and stirring continuously. Stir in basil and 3 tablespoons cheese just before serving. Divide risotto among 6 bowls, sprinkle with remaining cheese, and season with pepper to taste. Nutritional Info Serves 6 Nutritional value per serve: Calories 353kcal, Fat 4g, Carbs 68g, Protein 9g ...

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