Weight loss is the topic we discuss here every day due to the expanding waistlines of people around the world. People are always looking of a miracle food or super pill to reach their goals in a speedily manner. While there is no magic bullet or overnight cure, there are some foods, herbs and spices that can help assist you in your weight loss journey – Cinnamon is one of them! Let’s explore some ways in which this common spice can actually contribute towards your weight loss efforts:-
1. Suppresses appetite
Cinnamon plays an active role in slowing down the process of the food movement in your stomach. This is good as it keeps you full for longer durations. Not only this, the sweet flavors of this spice helps to suffice your sweet cravings. Cinnamon can actually fill the void for sweet flavors so that you do not feel tempted to reach for high-calorie desserts.
2. Helps to burn belly fat
It has been highlighted that the consumption of cinnamon has an impeccable impact on abdominal fat. Abdominal fat is the problem faced by many obese people, and this comes as a great news for them. Not only is it good to fit in your desired clothes but it also relieves you from the most dangerous type of fat as it surrounds some of our most vital organs. Not to mention, less belly fat is good for your overall health too.
3. Lowers cholesterol levels
Studies have shown that cinnamon can help lower LDL (bad) cholesterol, which is a very good news for your heart health. Along with this, in a recent study diabetic patients have shown lower LDL levels among other weight loss indicators like BMI when taking the dose of cinnamon.
4. Metabolism booster
This spice has the ability to alter the metabolism levels of not only sugar but of carbs as well. This proves to be helpful as your body is able to effectively use the carbohydrate storage and hence control its conversion into fat. Just like peppers, the presence of the cinnamon in your body allows your metabolism to speed up just because it takes a little extra energy to metabolize. The boost in the metabolism levels allows you to burn more calories and fasten the overall weight loss process.
5. Decreases blood sugar
Maintaining a regulated blood sugar levels also plays an important role in weight loss process. Cinnamon does this by controlling the insulin quantities and also acting directly on the blood sugar. A study has also explicated that the addition of cinnamon powder to meals can lower their glycemic index by 18-29% and foods with lower glycemic foods plays an active role in avoiding spikes in your blood sugar levels.
How to add a scoop of cinnamon to your daily routine
The best thing about this wonderful spice is that it can be conveniently added to any meal you make. Here are a few ideas as to how you can incorporate cinnamon into your diet to lose weight:
a) Have a glass of lukewarm water with the cinnamon powder, honey, and lemon.
b) Sprinkle a teaspoon on your cereal/oatmeal/porridge.
c) Add to your green tea or black coffee.
d) Add into fruit juices or ciders.
Always go for fresh cinnamon and avoid capsules and supplements. Incorporating a teaspoonful of cinnamon in your diet can definitely suppress your appetite and help you lose weight and even layers of fat around your abdomen. Do consider that cinnamon can’t help you lose weight alone; along with this it’s essential that you eat a nutritious diet and exercise regularly to achieve your weight loss goals!
Let’s tell you a story today about 2 friends. One of the friend was a super model and other one was a regular girl. In context of weight loss goals and fitness, both consumed appropriate proteins, vegetables and exercised for about 3-4 times. The problem that they were facing was that the one who was a model was getting fit and the other one always lost self-control and ultimately binge on junk and fatty foods even after a high level of dedication towards weight loss goals! The major reason which was responsible for this was not lack of motivation or self-control but lack of sleep. Yes, lack of proper sleep is also a major barrier in the process of weight loss. No matter, how hard you try to lose weight if you don’t have a well-defined sleep pattern all the time and effort dedicated to weight loss mission goes for a toss!
The major contributions of effective sleep in the weight loss are highlighted as under:-
1) Reduced cravings
The more time you are awake, the higher is the number calories you consume. According to a study conducted by University of Pennsylvania over the course of seven days it was found out that sleep-restricted participants (sleeping from 4-8 a.m.) gained more weight than their well-rested counterparts (sleeping from 11 p.m. – 8 a.m.), mostly because they consumed 550 calories from 11 p.m. to 4 p.m., a time that the other group spent in bed asleep.
2) It helps burning calories
Along with ensuring more energy for daily tasks, a good night sleep also helps in torching calories even when you are not actually working out. American Journal of Clinical Nutrition explicated that people having normal sleep burned 5% more calories when at rest than their counterparts. Along with this, they are likely to burn 20% more calories after a meal in comparison to sleep-deprived people!
3) Encourages Portion Control
A Swedish study was conducted on the ideal portion size. the study aimed get a computerized test done on well rested and sleep deprived people in which they could manipulate their serving size on the screen. The results of study brought to light that sleep starved people added 35 additional calories in snacks in comparison to well-rested people. This makes it very clear that the people who are sleep-deprived tend to consume more calories because of inappropriate portion size in comparison to well-rested individuals!
4) Lack of sleep sabotages workout routines
It is very clear and simple to understand that when you are sleep-deprived you are likely to feel tired and weak. Since you don’t feel competent enough physically your workout routines are bound to suffer. Sleep is important to recharge your body for daily tasks and since you are deficient you are unable to undertake the daily tasks in an effective manner!
5) Boosts Fat Loss
Sleep proves to be really beneficial to boost the fat loss procedure of your body. Even if you intake the same diet as your friend, but don’t take proper sleep you won’t drop as much fat as him. This was also proved by a recent study conducted in the University of Chicago. The weight loss results of people consuming the same calories and slept 8.5 hours versus those who slept for 5.5 hours highlighted that both the groups lost about 61/2 pounds but more than half of that weight was fat for well-rested people, compared to only a quarter for tired participants!
6)Helps you choose healthier food options
It is a common saying that you should never go shopping when hungry… exhausted or tired. An Obesity journal published a study highlighting that sleep-deprived men bought nearly 1,300 calories in food more than well-rested men (the study was independent of hunger). So be wiser and take a good night nap before you actually step out for grocery shopping!
What’s more – BMI of people who slept for less than 7 hours was more than people who slept more than 9 hours!
So this makes it very clear that proper sleep has an equivalent role to play in weight loss process like the diet control and exercising!
Tips for better sleep
1. Shut down your computer, cell phone, and TV at least an hour before you hit the bed.
2. Save your bedroom for sleep and relaxation rather than work or entertainment.
3. Create a bedtime ritual. It’s not the time to tackle big issues. Instead, take a warm bath, meditate, or read.
4. Stick to a schedule, waking up and retiring at the same time.
5. Turn out the lights as darkness cues your body to release the natural sleep hormone melatonin, while light suppresses it.
Burning calories is the only way to lose weight! We all burn this fuel in one way or the other in our daily routine and there’s a specific term to denote it as well, i.e. NEAT – non-exercise activity thermogenesis. This refers to the energy that is exerted in everything from climbing up the stairs to texting and if you are really smart you can easily turn these simple activities into calorie burning opportunities without actually spending hours in the gym! Not only this, according to new research, these activities can help with weight management and actually count toward recommended exercise guidelines, i.e. 2 1/2 hours of aerobic activity every week, along with muscle strengthening activities on 2 or more of those days. It is important to note that every minute when you’re not lounging on the couch is a positive step towards weight loss, – be it shopping, daily household tasks or any other task for that matter.
HOW TO GO ABOUT IT?
Earlier researchers thought that in order for exercise to count as a physical activity, the person should be active for at least 10 minutes at a time, but now new study from the American Journal of Health Promotion has forced the scientists to rethink what they actually believed. The researchers examined the physical activity of people between the ages of 18-64 years and found that both long (at least 10 mins of activity) and short bouts (less than 10 minutes of physical activity) of higher-intensity exercise result in lower BMI and reduced risk of obesity. This highlight is enough to motivate you to make the most of your daily activities be it cleaning, cooking or going to the laundry room. The key is to simply turn off the auto mode and handle the daily tasks with a little more intensity, energy and speed and let the burnout boost sneak in. Here’s your action plan:
1. HOUSE CLEANING
Engaging yourself in house cleaning activities like sweeping, vacuuming, or swiffering is a good way to burn about 150 kcal/hour. So now get dual benefit of cleaning your house and burning a few extra calories. Pick up your laundry basket and by the time you reach the machine keep twisting the torso side to side for a quick oblique workout.
You get dirty when you lunge forward to pick fresh tomatoes from your garden but what you leave behind when you get up is a huge amount of calories. Can you believe that a few hours of gardening can burn 650 – 800 calories plus you also get the benefit of eating freshly produced fruits!
3. GO SHOPPING
Whether it is your regular grocery shopping or a new LBD you want to purchase, shopping indirectly means walking which ultimately burns about 240-300 calories/hour. Want to take it a level higher? Park away from the mall entrance and say no to lifts/escalators and go for stairs which will burn more calories per minute as compared to jogging.
4. WASHING THE CAR
Enjoy shinning up your family vehicle as it is a fun way to workout. Cleaning you car with soap, bucket of water, sponge and hose will burn about 120 calories in 30 mins…. isn’t it great?
5. LAWN MOWING
Use the push mower for mowing your lawn and you can shed about 350-380 calories. Also, if you spend some more time for raking up the grass clippings you are likely to burn 150 calories as a bonus!
6. SIT TIGHT, LOSE RIGHT
Don’t get bored up while sitting in classes or at your work desk, rather work for improving your body. Put your shoulder muscles at work by crunching time towards the ear. Also you could tighten the core and squeeze the butt which is really a great way to begin muscle toning!
7. DON’T SIT WHEN YOU CAN STAND
Everybody knows that too much sedentary behavior is bad for health and waistline. Replacing sitting with standing will help you burn more calories. The fact is that standing may not actually contribute towards weight loss, but it does prove helpful when you are aiming at maintaining weight. Some of the options you might be able to get up off your butt during the day are: train ride, staff meetings, answering a phone call, watching TV, etc.
Don’t worry there’s more in store after you finish all your daily works. Just tuck yourself in bed to spend some cozy time with your special person and you can still burn calories. A vigorous 30-minute smooching session will help you burn about 30-50 calories!
THE BOTTOM LINE
Don’t rely completely on everyday activities to lose weight as the traditional aerobic activity and strength training are the real keys to lose weight. It’s just that everyday activities can be an additional way to get you moving — especially with the use of these calorie-blasting tricks.
Your love for food is the biggest road blocker in your desire to lose weight as you are most likely to grab the first decadent food you can find after a short span of controlled eating. Though there are some well defined guidelines that are stated for the people who want to lose weight, yet it is obvious that no one-size-fits-all. Here are some common rules for weight loss you can bend and still drop pounds from the scale.
#Rule 1: No Indulgence
Just because you want to lose weight, doesn’t mean that you have to live without the foods you adore like dessert, alcohol, fried foods, etc. When you deny yourself the bites you crave it can backfire, causing you to feel deprived and ultimately resulting in binge eating. You can’t eat these foods all the time if you want to lose weight, but it’s perfectly healthy to enjoy a few spoonfuls of ice cream or a small glass of champagne every once in a while. Just tone down your portion sizes and indulge about once a week.
#Rule 2: Eat Salad Everyday
Yes, it’s true that salads help in weight loss, but it is also important to consider that they aren’t for everyone. The dissatisfied feeling that you get after eating the salad could cause you to head to the nearest fast food joint. Also, salad toppings can really add up. When a bowl of greens is covered in creamy dressing, candied walnuts, cheese, cranberries, and avocado, a seemingly healthy salad can run higher in calories in comparison to a burger. You have to enjoy the foods you’re eating in order to stick with a healthy meal plan and if you don’t like the bowl of raw veggies, choose other low-calorie meals that incorporate veggies such as sandwiches, broth-based soups, grilled veggies, and whole-grain salads, etc.
#Rule 3: Say No to Carbs
It is indeed true that carbs are high in calories but not all of them. Refined carbs like white flour, rice, and sugar are the ones to limit while complex carbs like quinoa, oats, whole-wheat pasta, whole-grain bread, and brown rice should be consumed for sure in order to lose weight faster. These food items are full of protein that’ll give you energy and fiber that will keep you full. You need to watch portions of the complex carbs since they aren’t calorie-free, but you definitely shouldn’t ditch all carbs in the name of weight loss.
#Rule 4: Exercise is Most Important
You can burn around 250 calories in a 30-minute jog which is surely going to help you in losing weight faster…. But is the only way to burn calories?? No! If you can’t exercise because of any reason, you can still lose weight. It just means you have to be willing to eat less and cut calories in your diet instead. If you do skip out on workouts, keep active in other ways — it’s important for so many other reasons like heart health, stress relief, and better sleep.
#Rule 5: Measure Everything
While portion control does play an important role in weight loss, you don’t have to be rigid about measuring everything. There are tons of foods you can eat as much as you want of and not measure a single bite like salad greens, peppers, celery, and cucumbers. If your daily diet seems too strict, try to include foods like these that you can munch on without worrying about how much you’re eating.
Think you need expensive equipment or a gym membership to get an awesome, well-defined, thick chest? Well, think again. Fortunately, gravity is on your side and it can help you work your chest, arms, abs, legs… anything! Utilizing the force of gravity by performing body weight exercises for resistance can help you amplify muscular strengthen, definition and flexibility. But here’s the secret: You need to get out of the couch and get moving. Move at least for 2 minutes and you’ll get hooked!
When it comes to working your chest, the first thing that comes to any person’s mind is pushups.
Pushups are versatile and can be performed to work your entire upper body which includes the arms, shoulder and chest.
Start by getting into a basic plank position by supporting your bodyweight on your hands and the balls of your feet. Make sure that you position your hands right under your shoulders but are slightly more than shoulder-width apart.
Engage your core and form a straight line from your shoulders to your ankles. Lower yourself to the floor by bending both arms by the elbow at the same time. Stop when your chest is just above an inch above the ground. If you are unable to perform a normal pushup, place your knees on the ground and form a straight line between neck, shoulder, hops and knees. Pause for a second and return to original plank position. Perform as many reps as you can and focus on increasing reps every week.
Get into plank position just like you did with the normal pushup. Instead of forming a straight line from shoulder to ankles, stick your butt into the air and perform a pushup.
Lower your body just as if you would with a normal pushup but instead of going down straight, dive forward using your chest while lowering your butt to the ground. Pause for a second and repeat after returning to initial position.
ELEVATED WALL PRESSES
This is similar to a regular pushup but instead of placing the balls of your feet on the floor, place your feet on the wall (make sure they are clean!) and allow your chest and core to balance you.
Make sure you are forming a straight line from shoulder to ankles and lower your body by bending bot arms while ensuring your feet are in contact with the wall at all times.
Pause for a second when your chest is just an inch off the ground and lift yourself up to plank position by using the muscles in your arms, shoulders and chest. Repeat until you can’t take it anymore!
People who go to a gym often use a dip machine for this movement but a couple of chairs at home can do a terrific job too. Stand between two chairs and place each hand on each of the top backs of the chairs. Make sure your chairs are sturdy or else you might get hurt. Lift your feet off the ground, supporting your entire bodyweight with your arms.
Bend both your arms together and lower your body toward the ground. Stop when your upper arms are parallel to the ground.
Pause for a second and straighten your arms to return to initial position. Rest and repeat.
Warning: if you experience any severe pain during or after these exercises, see a doctor ASAP.
If you’re feeling tired all the time and are yawning every 5 minutes at work, chances are you aren’t doing much to effectively elevate your energy levels – other than reaching for a rich cup of coffee. Unfortunately, the effects of coffee and sugar wear off fast, leaving you even sleepier than when you started. The following are some useful tips and tricks to boost your energy levels without trying much:
Surround yourself with positive, energetic people
Being around people who are constantly complaining about how tired they are is not going to do you any good. On the other hand, hanging out more with motivating and uplifting people is not only going to encourage you to take some positive steps in life but also revitalize your mind and body. The energy that comes from your friends can easily rub off on you so be sure to pick the right ones.
Swap coffee for green tea
If you’re thinking you’re too dependent on coffee to kill your afternoon slump but feel miserable after, try switching it up with green tea. Green tea has a tiny amount of caffeine but it also has EGCG – an active compound in green tea that aids in weight loss. It’s also packed with antioxidants that fight free radicals and help eliminate fatigue.
Whip up a green smoothie
Making a green smoothie to have on the go while on your way to work is a great way to have a ton of nutrients in one cup. People who have nutrient-rich smoothies for breakfast are less likely to grab a cup of coffee later for more energy. To prepare a green smoothie, you don’t need a solid recipe. Simply throw in whatever greens you have such as kale, romaine lettuce, spinach and/or celery into the blender along with a fruit to improve the flavor, such as an apple or an orange.
Perform deep breathing exercises
Inhaling and exhaling completely is one of the best ways you can energize yourself. Simply sit straight, close your eyes and focus only on your breath. Inhale slowly to a count of 6, hold for 3 seconds, tensing all the muscles in your body. And then exhale for a count of 6, relaxing your muscles. Hold your breath again for 3 and then repeat this cycle several times.
Drink a cold glass of water
Dehydration is one of the most common causes of fatigue. Lack of fluid in your body can drop your blood volume, pushing the body to work harder into supplying oxygen and nutrients to all cells. Other accompanying symptoms of dehydration may include mental fog, poor concentration, dizziness and short-term memory. To combat the effects of dehydration, be sure to drink plenty of water throughout the day, especially when you feel drained.
There isn’t a standard for regular bowel movements as it is different from one person to the next. However, despite the number of times you do your #2, the symptoms of constipation are usually the same for anyone. Therefore, if you aren’t pooping every day, your bowel movements are slow or painful or if your stools are dry, you most probably have constipation. Fortunately, constipation isn’t a huge cause for concern and you can improve it with simple home remedies using ingredients in your pantry.
Note: See a doctor if you experience abdominal pain, unexpected weight loss or bloody stools with constipation.
1. Stock up on lemons
The citric acid in lemon juice stimulates the digestive tract and helps flush out toxins and undigested matter fro the body. Having lemon water is also linked to a plethora of other benefits including clearer skin and more energy. To improve the taste of the concoction, try adding a teaspoon of honey. Some research also shows that honey may work as a mild laxative. One tried and tested trick is to have a tall glass of warm water mixed with lemon juice and honey first thing every morning.
Coffee contains caffeine which stimulates your digestive tract naturally. Most of us have probably had the urge to use the bathroom after a cup of Joe. Do not go over 2 to 3 cups a day as too much caffeine can mess with your energy levels and can make you feel sick. Note that coffee is also a diuretic, which means you’ll urinate a lot more after drinking it. Too much coffee may therefore, dehydrate your body by drawing water away from your colon and the forming stools.
3. Load up on fiber
Going natural with your foods is one of the best ways of relieving constipation as most plant-based foods are packed with fiber that leaves your body undigested in your stool. Our bodies are naturally more accustomed to processing fruits, vegetables, grains, other plant-based foods and animal protein versus artificial, chemical and sugar-laden foods. Fiber acts as a sponge as it draws water from its surrounding, making the stools softer and bulkier. This makes it easier to pass the stools. Additionally, you should drink plenty of water to facilitate this action. Some great sources of fiber include beans, whole grains, oats, apricots, apples, plums, broccoli, green leafy vegetables and sweet potato.
Probiotics are good bacteria that promote digestion and are found in your intestines. Examples of good bacteria in your gut include Lactobacillus, Sacchromyces boulardi and Bifidobacterium. Probiotics are also found in probiotic-enriched yogurt, fermented foods and in supplement form.
Visceral fat is basically the excess intra-abdominal adipose tissue accumulation. This fat is stored within the abdomen region and therefore covers a number of sensitive internal organs namely, liver, pancreas, and intestines. This gel type fat is a deep in nature, which is stored underneath the superficial belly fat. If you have a large waist, that’s a indicative that you are storing a lot of dangerous visceral fat, but don’t be too sure as anyone can have visceral fat, without even knowing it. Visceral fat is considered highly dangerous and is also termed as “active fat” because this type of fat plays a critical role in changing the way your body works and hormones operates. This type of fat is considered toxic and increases the trouble in the body since it tends to act as the organ of the body and just like the other organs of the body starts pumping out hormones and inflammatory substances. Not only does this increase the production of pro-inflammatory chemical, it also tends to play a dynamic role in regulation of moods, weight, eating patterns, and functioning of the brain.
Human body is designed in such a way that there is a perfect amalgamation of chemicals which play a well defined role to trigger the brain to perform the right action like tell you when to sleep, when to eat, how much to eat, etc. The effective communication working between the brain and these chemicals are the one’s that hold the accountability of maintaining a healthy weight or making you more susceptible to weight gain and visceral fat storage.The base of the weight of a human body is defined by the blood sugar levels which are controlled by the hormone insulin. Insulin is the one, which is responsible for managing the blood sugar levels. In order to digest the food the body breaks down sugar into simpler units which are known as glucose. This glucose then enters the blood stream and trigger the release of insulin from the pancreas, and then insulin has the important job of ushering blood sugar into cells throughout our body. This ultimately helps in energizing the brain, body tissues and muscular functioning. On the other hand, insulin also corresponds to body fat stores, including the visceral fat stored deep within our bodies. When there’s too much glucose in our bloodstream, glucose gets stored as fat in the body. The more often and longer that blood insulin levels remain high, the more likely a person is to accumulate excess body fat and to battle weight problems.
ASSESSMENT OF VISCERAL FAT
The most effective and certain way is to undergo an MRI scan (Magnetic Resonance Imaging scan). You can also use the BCA (Body Composition Analyzer) machine to assess the level of visceral fat in your body. Along with this, another good indicator is to take a waistline measurement. As per the Harvard University, around 10% of the total fat is likely to be stored as visceral fat, therefore if you are carrying higher amounts of body fat that this, it is more likely that you are also storing excessive visceral fat.
MAJOR RISKS OF VISCERAL FAT
1. Higher Risk of Diabetes
In comparison to the other types of fat, visceral fat is thought to play a larger role in insulin resistance. This automatically means that people who have this type of fat in their body are at a heightened risk for developing diabetes. This is the reason why abdominal fat is viewed as a bigger health risk than hip or thigh fat, not only for diabetes but for many other chronic diseases too.
2. Increased Inflammation
Another major problem caused by this fat is the production of hormonal and inflammatory molecules that get dumped directly into the liver, leading to even more inflammation and hormonal reactions. If there is a layer of visceral organs like the liver, heart, kidneys, pancreas and intestines, your body becomes inflamed and your metabolism suffers, making it a hard cycle to break out of.
3. Difficulty in Losing Weight
People tend to gain more and more weight as the time passes on and one of the main reason is that stored body fat affects hunger levels, especially visceral fat. Though it sounds unreal, but your body’s metabolism levels are highly governed by none other than the existing stored fat. Fat messes with our appetites and makes it easier to overeat due to hormonal changes that take place. If there are higher levels of insulin that automatically converts the calories into body fat making it a never ending cycle. The mind loses its effective functionality when you tend to eat more of refined carbohydrates such as white flour and sugar. This makes it very difficult to follow a moderate-calorie, healthy diet. Thus, it is really important to kick your sugar addiction and address weight gain and visceral fat formation as soon as possible.
4. Battle with Heart Disease and Strokes
Inflammation caused by excessive fat is the main contributor to heart disease and other inflammatory disorders. Visceral fat is associated with an increased risk for cardiovascular disease markers like high triglycerides, high blood pressure and high cholesterol.
SOLVING THE PROBLEM OF VISCERAL FAT
1. Opt for Healthy, Balanced Meals
Create and follow a meal plan that focuses on improving your health and helping you to lose weight. As per the recommendations given by the American Diabetes Association, limit your total daily fat intake to 20 – 30% of your total calories, saturated fat less than 70%, and eliminate harmful trans fats from the meals. Try to consume more of fresh vegetables and fruits, lean protein and complex carbohydrates such as beans, lentils and sprouted grains for energy and fiber. Also try to include healthy vegetable oils for cooking like coconut, sunflower, olive, avocado and grapeseed oils.
2. Incorporate Healthy Habits
It’s not only healthy eating but overall lifestyle habits that play a crucial role in getting rid of visceral fat. Say no to smoking, drinking, junk food, refined carbs if you are serious about getting fit. Choosing healthier lifestyle choices will improve your quality of life and will show up in weight loss. Along with this, make sure you incorporate the following in your daily living – deep breathing, yoga, quick walks, plenty of sleep.
3. Don’t Forget Exercising
It is important to exercise for at least 30 mins every day which will help you stay on track. If you lose around 5-10% of your total body weight it can actually help in reducing the visceral fat stores. In order to achieve this, you must burn more calories than you consume, and for that exercising is a must. Any form of exercising is welcomed – be it walking, circuit training, brisk waking, biking or any other activity.
4. Stay Motivated
It is important to understand that the process of weight loss does not happen overnight. Even a minuscule of weight loss will play an important role in reducing your visceral fat stores. This is enough motivation to stick with your eating and exercise program. Track your meals and exercise in a calories tracker app like MEVOLIFE, which will help you to reach your goals faster and speed up your weight loss journey.
People are always busy talking about what they should eat after a workout session to make the most of it, but what is often ignored is what not to eat to maximize workout benefits. When you exercise, a large volume of blood is pumped to the muscles engaged and the flow in stomach area is reduced. In order to avoid any stomach problems because of reduced blood flow, following is the list of general items which should be surely avoided before a workout session –
1. Fruit Juices
Fruit juices do contain carbs and other fluids but having a glassful just before a workout might not be the smartest idea. This is simply because that fruit juices are high in sugar which takes quite a while to digest. If you want to have an orange/mixed fruit juice it’s best to consume them as part of a meal or smoothie an hour or more before exercise and/or after a workout to refuel your body.
2. Spicy Foods
Though it is not difficult to workout after having a bowl of your favorite spicy noodles, but it is important to consider that spicy foods stimulate the digestive system and may cause heartburn, which is not what you want during a workout. It is recommended to avoid the consumption of any sort of spicy foods for up to 24 hours before to give the GI tract a rest and go for easy-to-digest, less spicy foods before a workout session.
3. Alcohol/ Alcoholic Beverages
It is advised to stay away from alcohols if you really want to shed off those pounds. Alcoholic beverages should be avoided as they have diuretic properties plus are dehydrating in nature, and they further suppress fat oxidation, which makes it harder to achieve body composition goals. Not to mention that working out under the influence of any type of alcohol can be hazardous too!
4. Green leafy vegetables
Here we are mainly talking about the cruciferous vegetables which includes broccoli, Brussels sprouts, cabbage, bokchoy, and cauliflower. Though these vegetables are extremely healthy but it is important to consider the fact that these veggies are also high in raffinose (a trisaccharide containing glucose, galactose, and fructose units) which makes digesting them a time taking affair.
Beans is the ultimate option for athletes on high-fiber vegetarian diets as they are extremely high in nutritional content but having them as a pre-workout food may result in nutrition explosion in the body, especially fiber. 1 cup of beans contains 16 grams of fiber, which is like the half of what you require in the entire day. Further the beans are rich in carbohydrate raffinose, which too can result in upsetting the stomach. So it is advised to keep those delectable three-bean soup and veggie-bean burritos as your post workout fuelers.
Desserts are a big no when you are going for a workout session all because they are high in fats like oils, shortening, cream and butter and you would not want your body to eat something like this when you’re about to engage in a workout session to make it better.
In order to make the most of your workout sessions, it is advised to say no to all these items. After all you are working out to make things better and not worsen them.
Cheers to your efforts!
Download MEVO app now to get healthy pre-workout and post-workout recipes which will help you to make the most of your workout sessions –
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
How about you have a veggie burger for dinner tonight? Don’t worry about the calories as today we have got the recipe of “Ultimate Vegan Oatmeal Veggie Burger” which is full of healthy ingredients, loaded with flavours and is a perfect option for people aiming for weight loss. Check out this mouthwatering burger recipe now –
1 Tbsp Extra Virgin Olive Oil
1/2 Cup Onion
1/2 Cup Carrot
1/4 Cup Grated Zucchini
1 Cup Cooked Brown Rice
1.5 Cup Quick Oats
1/2 Tsp Garlic Powder
1/2 Tsp Cumin Powder
1/8 Tsp Cayenne Powder
1 Tbsp Yeast
1 Package Extra Firm Tofu
1 Tsp All Purpose Vegetable Seasoning
1/2 Cup Water
2 Tbsp Soy Sauce
1. In a medium skillet, mix the onion, carrot, celery and zucchini with 1 tbsp extra virgin olive oil. Saute over medium heat until onion is clear. Remove from heat and add the brown rice, oats and seasonings. Mix well and add the tofu, with a fork mash the tofu into fine pieces and mix well.
2. In a small bowl, combine all the liquid ingredients and stir to mix. Pour over the rice mixture and stir until moistened and evenly mixed. Shape into 8 evenly sized patties. Dredge each patty in breadcrumbs, making sure to coat both the sides.
3. Place the patties on a baking sheet that has been sprayed with a non-stick pan, then spray the tops of each patty.
4. Bake at 375-degree oven for 15 minutes. Turn the patties over, spray the tops with the cooking spray and bake another 20 minutes. Remove the pan from the oven and let them sit for 5 minutes.
5. Serve with the buns.
Calories 127 Kcal, Fats 1.5g, Carbs 24.2g, Protein 5.2g
Checkout more than 500 healthy recipes in Mevo app now.
iOS Appstore / Google Playstore.
The topic of health is everywhere…on the internet, television, magazines, the newspaper. Everything from “kale is the new super food” to “drink apple cider vinegar every morning to burn fat.” Information is everywhere on latest fad diets to what are the healthiest cooking oils.
Misconceptions fill the Internet air. To determine what the best is in anything, it helps to know what the worst is in anything. Take cooking oils, for example. I’m not here to tell you what the healthiest ones are. You can find that anywhere.
I’ll tell you what the worst five cooking oils are, and why, so that you’ll know what not to buy as you start including healthy food choices in your diet plans.
Let’s Talk About Why It Matters
When determining the healthy quality of cooking oils, you must take into account: how it affects heart health, the ratio of omega-6 to omega-3 fatty acids, and how it is processed.
Getting too much omega-6 in your diet causes clogged arteries, inflammation, heart disease, and increases your risk of cancer. The world health organization (WHO) recommends a ratio of 4:1 for omega-6 to omega-3.
That means that every food you eat that contains omega-3 fatty acids, you need to eat no more than 4 times the amount of omega-6 fatty acids. Remember: too much omega-6 in your diet is bad.
You can improve your health by eliminating processed foods from your diet. Autoimmune responses to chronic inflammation caused by processed foods are being linked to processed foods.
Diseases like asthma, allergies, cancer, heart disease, arthritis, and diabetes rise as the consumption of processed foods rises. Get rid of them!
What Cooking Oils Should You Avoid and Why?
Grapeseed Oil: About 70% omega-6 fatty acids. Remember what we just talked about? Too much omega-6s in your diet causes inflammation, the true cause of heart disease and can lead to other health conditions.
Grapeseed oil is industrially processed with hexane and other toxic solvents. Traces of these chemicals are always left behind in the final product.
An expeller-pressed processed grapeseed oil is full of polyunsaturated fat, in concentrations highly toxic to humans. No matter how pure, they are never safe.
Canola Oil: About 87% is genetically modified. You know how canola oil is created? Using crude oil extracted from rape seeds, then refined, bleached, and deodorized.
Because it is processed under high heat, it goes rancid. Because it is prone to rancidity, industrial carcinogenic bleaches are used, with a mixture of hexane to deodorize.
Canola Oil is high in omega-3s, but don’t let that deceive you. These oils are subject to oxidation when heated. Oils high in omega-3s are never used for cooking. Flaxseed oil and fish oil are high in omega-3 and are never heated because they are prone to oxidation. Free radicals are released when an oil oxidizes, which leads to inflammation, cancer, thyroid damage, and hormonal imbalances.
Vegetable/Soybean Oil: About 99% of vegetable oil is actually soybean oil. Next time you look at a bottle in the store, read the ingredients. You’ll most likely only see one: soybean oil. Soybean oil contains 54% omega-6. Remember what we said before? Too much omega-6 equals bad news. It can lead to inflammation and other health issues.
Soy is high in trypsin inhibitors and phytic acid, which blocks the absorption of proteins, vitamins, and minerals. Soy also contains phytoestrogens, which mimics estrogen in your body and disrupts normal hormonal activity and could increase your risk of cancer.
So now that you know what not to buy, and why, here’s a quick list of the healthiest oils to use for cooking: Coconut comes in at number one, with 92% saturated fat, 6% monounsaturated, and 1.6% polyunsaturated. Butter (ghee), olive oil, palm oil, avocado oil, fish oil, flax oil, and nut or peanut oil are all great choices.
Download Mevo app now from –
Google App Store iOS Play Store
Summer is upon us and with it, our desire to be beach-ready. That will have many of us reaching for the juicer and going through a course of “detoxicating”. After all, isn’t our normal diet full of toxins? It only makes sense that we clean our body and, hopefully, lose weight along the way. We will be healthy and fit. Right?
Not really. True, that is what many companies would have you believe because “healthy detox” programs are all the rage and they don’t show any sign of slowing down (not to mention that it’s good for their pocket). However, over the past few years, scientists have debunked “the myth of the detox” and according to the American Journal of Medicine there is “no strong scientific evidence to support these benefits”.
Our body is quite amazing and in fact we already have an effective detoxicating system in place – our kidneys and liver. If they function properly, we don’t need to worry about any other type of cleansing. So what about all those juices? They seem to be promoted everywhere, and ultimately, is it better to drink vegetables rather than to eat them? Drinking vegetable juices can help you increase your veggie intake, along with the vitamins and minerals that accompany them (especially if you are one of the many people who do not eat
enough leafy greens in their regular diet). However, it’s important to remember one thing: when you make a juice, you remove most of the fiber. We have discussed previously why fiber is an important ingredient for weight loss but it also has many other health benefits.
Fiber is the carbohydrate that helps you control the levels of blood sugar in your system. It slows down the rate of the food digestion and consequentially, balances how fast sugar gets into your bloodstream. This also controls hunger which means that if you ingest enough fiber, you would feel full for a longer period of time.
That said, a fresh vegetable juice will have sugar but no fiber which will cause your body to experience a blood sugar spike. This can lead to many negative effects such as insulin imbalance, skin outbreaks (in people who have acne-prone skin) and many more.
What can you do?
Simply substitute the juice for a fresh vegetable. That way you will receive all the nutrients without any of the fuss.
Tips & Tricks
If you have your heart set on drinking vegetable juices, consider the following healthy tips:
– Add a little whole milk to the juice – to slow down the release of sugar, so that there are no sugar spikes;
– Drink such juices twice a week – to avoid any lasting harmful effects;
– Drink such juices 20 min before or 2 hours after meals – to help your digestive system process them.
So are vegetable juices good or bad for you? If you are a healthy person, there won’t be any harmful effects (considering you drink them in moderation) but it would still be more beneficial if you just eat your veggies. They are delicious!
How about you create your own glass of juice with your favorite veggies? Checkout the first ever Juice Maker which makes it easy to get choose your veggies, blend them into a juice and log it into a diary.
Download Mevo App now – http://mevolife.com/androidapp?feeds&link=blog