healthy
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As it’s the new start to a yet another week full of work and meeting deadlines, I want to eat fresh to feel fresh. I want to eat meals that are made up of at-least one SUPERFOOD ingredient. And to ward off my MONDAY BLUES, I made myself a POWER SALAD for today’s lunch. It contains one of my favorite superfood – BUCKWHEAT. The salad also contains a good amount of lentils that are pretty healthy in their own as well. A single cup of cooked lentils contain almost 16 grams of dietary fiber, is a very good source of LEAN PROTEIN, FOLATE & IRON. BUCKWHEAT is low on the glycemic index which prevents a rapid spike in blood sugar levels. We can also say that Buckwheat has more protein than corn, millet, rice or wheat and is naturally GLUTEN FREE. Let us just make this salad for a powerful jumpstart towards a hectic week ahead.Ingredients4 cups vegetable broth1 cup green lentils, rinsed and drained2 tbsp extra virgin olive oil2 medium onions, chopped2 stalks asparagus, chopped1/2 bowl mixed bell peppers, chopped2 stalks celery, choppedcarrots, chopped2 cloves garlic, minced2 tbsp salt-free seasoning blend1 tsp chopped fresh marjoram leaves1 tsp chopped fresh thyme1 tsp chopped fresh lemon thyme1 tablespoon ground cumin1/2 tsp crushed red pepper flakes1/8 tsp ground cardamom1 egg1 cup buckwheat groats1 tablespoon olive oil1/2 tsp salt1/2 tsp ground black pepper1 tablespoon olive oil1 tablespoon red wine vinegarMethod1. Bring broth to a boil in a large pot over high heat. Stir in lentils, reduce heat to low and simmer until lentils are tender but firm, 15 to 20 minutes. Drain, but reserve liquid. Transfer lentils to a large bowl.2. Heat olive oil over medium heat in a skillet. Cook onions until they are soft and translucent about 10 minutes, stirring occasionally. Add asparagus, bell peppers, celery, carrots, and garlic and continue cooking until veggies are just tender, about 10 minutes. Stir vegetables into lentils. Mix in the seasoning blend, marjoram, thyme, lemon thyme, cumin, crushed red pepper, and cardamom. Set aside.3. Whisk egg in a bowl; add the buckwheat and stir until well coated with egg.4. Heat 1 tablespoon of olive oil in a skillet over medium heat. Add buckwheat and egg mixture. Cook, stirring constantly, until buckwheat has absorbed the egg and appears dry, about 10 minutes. Stir in 2 cups of the reserved lentil liquid and bring to a boil over medium-high heat; reduce heat to low and simmer until liquid is absorbed and buckwheat is soft but maintains its shape and texture, 15 to 25 minutes.5. Mix buckwheat into lentil mixture. Season with salt, pepper, 1 tablespoon olive oil, and vinegar. Stir and adjust seasonings. Serve warm, at room temperature, or chilled.Nutritional InfoServes 8Nutritional value per serve: Calories 270kcal, Fat 8.7g, Carbs 38.2g, Protein 11gLooking for more options of healthy salads? Download Mevo – Weight Loss & Fitness app which is available both on Android & iOS....

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WHY IS STRETCHING SO IMPORTANT?Many people make a simple mistake when they are beginning their fitness journey. They focus on strength training or they go for long runs, but they forget a very important part of fitness: stretching.Most fitness gurus advocate stretching, yet many individuals forget to include it in their daily routines. They often have excuses revolving around not knowing how to stretch, not needing it or not being flexible enough.The truth is, even if your main fitness goal is to lift heavy weight, it’s hard to overemphasize the importance of stretching. For weight lifters, runners, swimmers, or any kind of athlete, stretching is an importance practice that must be included in the training schedule. And stretching is not just for elite athletes. Even if you’re just starting your fitness journey, you should be including some stretching in your workouts.BENEFITS OF STRETCHINGLet’s talk about what happens if you don’t stretch. You’ve been going to the gym for a few months, lifting weight, and getting stronger. But one day, your back hurts. You lean over to touch your toes and realize you can’t! Then a few days later, you’re carrying a box up the stairs and you slip. As you fall, you feel a horrible pain in your leg: you’ve pulled your hamstring. What could have prevented this injury? Stretching.Stretching improves your flexibility, increases your range of motion, and helps you avoid injury. This will in turn enable you to work out better and longer! Try doing a deadlift with tight hamstrings. It’s not very effective. If you stretch your muscles, you’ll be able to do deeper and more effective lifts. Or if you’re a runner you’ll be able to run faster!After a workout, the importance of stretching becomes even more obvious. If you stretch after a workout, you increase blood flow and nutrient supplies to your muscles. This will help you recover quickly and alleviate soreness.Stretching also helps improve your posture. Most of us work at a desk job. While that job might be good for your wallet, all that sitting is very bad for your body. Your glute muscles can atrophy, your posture will slouch over, and you might end up with chronic pain. Including some light stretching routines in your day will help you avoid these problems.THE BEST WAY TO STRETCHNow that you know why you should stretch, your next questions is probably, how and when should I stretch? Previously, people thought it was important to stretch before a workout, but modern research suggests otherwise. Stick to a dynamic 5 to 10 minute warm up before a work out, and save the stretching for later.After you finish your workout, spend 10 minutes stretching the muscles that you used. It doesn’t have to be intense, and you don’t need to stretch every muscle in your body. Focus on the large muscle groups, and any muscle that you trained.Once a week, it is a good idea to attend a yoga class, or spend 45 to 60 minutes focusing on stretching. This will help increase your overall flexibility and strength, and allow you to be more effective during all your workouts later in the week.A HOLISTIC APPROACH TO WELLNESSThe importance of stretching is something that everyone should focus on. Stretching helps you to remain healthy and avoid injuries. Including stretching in your weekly workouts will increase your mobility and help you recover faster. After each workout, spend a short amount of time stretching out the big muscle groups, then once a week, spend a longer time stretching out all the kinks and pains in your body. You won’t see the results immediately, but stick with it and after a month or two, you’ll notice a big difference in your flexibility!Download Mevo app now from –App Store – https://itunes.apple.com/in/app/mevo-weight-loss-fitness/id1082646969?mt=8Play Store – https://play.google.com/store/apps/details?id=com.mevolife.mevo&hl=en...

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Listening to music when you hit a gym to improve your workout isn’t a new trend, but it is not really appreciated by the traditional runners who prefer the peace and focus that comes with an earbud-free run.The question that arises is that does music negatively affects workout or does it actually boosts the performance?To find out the answer to this question, we poured through the results of multiple studies that have been conducted in this regard. The final conclusion of these studies was that music actually boosts the workout endurance. Let’s have a deeper look at the contribution of music in a fruitful workout-1. A good rhythm can elevate your moodEver wondered why the perfect song could make your tough workout, easy & interesting? An August 2013 analysis found that people often listen to music as a way to find self-awareness and change moods. No matter what happened an hour ago, you could use your playlist to help you escape negativity & power up your workout.2. Music triggers “want to move” modeIt has been proven scientifically that music possesses “high-groove” qualities, which is the main trigger for an effective workout. As soon as, you play the rhythm the brain gets excited and induces physical movement & boosts up the workout performance even without your consent.3. Music motivates you to go longerNeed to get through a tough interval session? Your playlist should do the trick! Journal of Sports and Exercise Psychology recently published a study, which explicated that listening to rock, and pop music while doing cardio workouts increases exercise endurance by 15 %, and also results in a more enjoyable exercise experience!4. It helps you stay off the couchThe results of a study explicated in Journal of Strength and Conditioning Research highlighted that athletes who listen to motivational music after a workout session stayed more active, and reported a lower exertion level than those who didn’t.5. A good rhythm can help you keep up the paceThe rhythm of the workout music stimulates the motor area of the brain as to when to move, thereby aiding self-paced exercises such as running or weight lifting. Effective responding to these time signals helps in an efficient use of energy levels, as keeping a steady pace is easier than a fluctuating one!6. It is a good type of distractionWorking out with music helps in lowering the distraction caused by exertion, which can benefit the overall performance by up to 15%. Basically, this implicates that your playlist has the ability to distract you & no matter how much you’re dreading that workout, you’ll go through it!All these facts have made it very clear that music and exercise make a good team to boost up workout performances! This discussion can be very well concluded with a statement by Costas Karageorghis, Ph.D., from London’s Brunel University School of Sport and Education, “Music is like is a legal drug for athletes.”So plug in your ear pods and get ready for a great workout session now!...

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Eating a lot of fiber is really important for weight loss. This nutrient is comparatively important than others as it improves digestion, keeps blood sugar levels normal, and helps you stay full. The recommended daily intake of this nutrient is 25-30 grams which is kind of impossible target to achieve except if you binge only on apples and beans. Today we have got some amazing tips which will help you sneak in more fiber in your daily routine. Check them out now –a) Make spinach your best friendSpinach is a green vegetable with a mild flavor and is easy to use in anything you eat. 1 cup of spinach has 1 gram of fiber but you can have a lot of it without feeling too filled which gives you enough opportunity to sneak in fiber. Put this veggie into smoothies, salads, sandwiches, soup, egg scrambles and pastas.b) Opt for oats & nutsForget about breadcrumbs and coat your vegetables and chicken in nuts. Simply start including nuts into all your desired foods. This will not only make the dish tasty but also load it with fiber. If you don’t like nuts use oats instead which is yet another fiber-packed option.c) Replace chips with popcornCan you believe that 1 cup of corn has about 12 grams of fiber. Also, 1 cup of popcorn has 1 gram fiber with only 32 calories. You would love this snacking option as it is both crunchy and salty while being lower in both calories and saturated fats in comparison to other savory snacks like chips and pretzels.d) How about you have an avocado for a dessert?Does it sound weird? Even if it does believe us it surely tastes amazing. Avocado has a creamy, dairy-like texture that makes it the perfect replacement for everything from ice cream to popsicles. Your desserts will not only be tastier but they will be loaded with fiber too as 1/2 of an avocado has 6 grams of fiber in it.e) Chia seeds are a great source of fiberThese tiny seeds are amazing as they are packed with fiber and are extremely easy to incorporate into just about anything. Add them to your favorite puddings, muffins, pancakes, scones, or blend them into your next smoothie or juice. 1 tbsp of chia seeds has about 10 grams of fiber.f) Stick with whole grain products.When it comes to carbs, it is recommended to opt for those coming from whole grains. It is because they are good fats that are high in both proteins and fiber. Whole grain products are tasty and readily available like whole grain breads, pastas, and many more.g) Beans are a great source of fiberThis is the most expected item on this list. Beans are loaded with fiber, 1 cup of chickpeas has 12g of fiber. Beans can added to your daily nutrition easily in form of salads, soups, gravies or even roasted!Try these smart ways to sneak in fiber in your routine and get the best results in desired duration. Also download MEVO app now to get delectable fiber rich recipes –App Store – https://itunes.apple.com/in/app/mevo-weight-loss-fitness/id1082646969?mt=8Play Store – https://play.google.com/store/apps/details?id=com.mevolife.mevo...

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Detox teas aren’t new in the market. Celebrities such as Giuliana Rancic are popular for using tea diets to shed several pounds within a set period. Kendall Jenner recently claimed that she got her body runway ready by drinking as many as 12 cups of a lemon grass and green tea a day.By now, it’s well-established that any trend involving detoxing with just a fancy beverage is unsustainable for a long period.Chances are that surviving on tea for more than a day will leave you fatigued, irritable and incapable of performing any active tasks. However, a teatox or a tea detox that is designed to supplement an existing, healthy diet can actually benefit you massively, without taking a toll on your energy levels.WHY TEA?Unlike any other drink, the health benefits of tea cover all territories. One 2013 study showed that tea can help lower your risk of heart disease and stroke, while lowering blood pressure, improving cognitive health and mood and keeping your energy levels up all day along. Since traditional teas like green and black tea contain lower caffeine levels than coffee, they do not cause any energy crashes. In fact, some studies show that teas such as green tea could help you lose weight, possibility because of their caffeine content and its ability to boost metabolism.DETOX TEASGreen, black and white tea are amazing on their own, but you can boost benefits using a tea blend or detox tea with other added ingredients, such as:1. Ginger2. Garlic3. Red clover4. Milk thistle5. Lemongrass6. Peppermint7. Fenugreek8. Fennel9. Dandelion10. Chamomile11. Cilantro12. CayenneSuch ingredients contain properties that help support the liver – a major organ involved in the natural detoxification process of your body. Ingredients such as ginger can help ease oxidative stress in the liver and improve its detoxification ability.LOOK OUT FOR THIS INGREDIENTOne common ingredient found in detox teas you should keep an eye out for is a herbal laxative called senna. As a part of the detoxification process, senna helps cleanse the intestines, but taking too much or consuming it for too long is linked to a few side effects. These include electrolyte imbalance, diarrhea, dehydration and vomiting.We recommended consuming teas without any senna or laxatives, but if you still want to have it, consume it for a few nights only to prevent any harmful effects.HOW TO DETOX WITH TEAExperts suggest drinking tea when you wake up and before you go to bed, as it can help your system rev up in the morning and calm down in the night. Be strategic about the drinks you choose and avoid any tea with caffeine (green tea, black tea etc.) in the night as it may interfere with your sleep.If you love tea, you may drink several cups a day. A word of warning, if you’re sensitive to caffeine, you may be able to handle five to seven cups without any issues.THE MOST IMPORTANT PART…Is not your tea blend but what you have on your plate. A tea can be treated as a supplement for detoxification but consuming a diet filled with processed food, sugar and trans fat will make your teatox ineffective.In order to get the most out of your tea detox, be sure to consume plenty of fruits, vegetables, whole grains and healthy sources of protein and good fats.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.Sign Up on Android or Iphone....

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Weight loss is no gamble and let’s confess, there are no shortcuts! Losing weight in a healthy way includes tailor made diet plans and strict exercising regimes. Even though you might hate some specific types of exercises but you need to understand that if you don’t include them in your workout regime then you are one who is at loss as you are subconsciously delaying your weight loss goals. If you are actually serious about losing weight fast then you should definitely consider adding lunges to your workout routine as it is an excellent exercise that involves a lot of muscles which ultimately means you will burn a lot of fat. Like squats, lunges work most of the muscles in your legs including your quads, hamstrings, glutes and calves. Many people hate this exercise as they consider it to be tough, but the very reason it is so good for weight loss is that it requires a lot a muscle and engages your whole body too. According to Health Status, adding 30 minutes of cardio along with a 15-minute session of lunges can burn up to 400 calories for a 150-pound person.Benefits of LungesSome of the major advantages of including lunges in your weight loss goals are highlighted as under:-1. Build Leg and Core StrengthBesides being an excellent warm-up exercise, lunges actually play a major role in strengthening your lower body. The basic lunges help you to strengthen your leg muscles, especially the quadriceps of your front thigh, your posterior thighs’ hamstrings, and the gastrocnemius and soleus of the calf. Not only this, the exercise also targets your core muscles – your abdomen, back, chest, pelvis, and buttocks– work together so you can adjust and maintain your lunge position without losing your balance!2. Improves FlexibilityIf you have been noticing tightness in the muscles that bend or flex your legs at the hips, doing some simple lunges to stretch these muscles would help ease the discomfort. Lunges play an active role in improving the flexibility of your hip joints and prevent lower back pain caused by tight hip flexors. Not on this, the exercise also helps you improve the dynamic flexibility of your ankle and knee.3. Tone MusclesDoing lunges regularly would help you in strengthening and toning your quadriceps and your glutes. Along with hip extensions, squats and step ups, lunges is also a good option for your workout especially if you want to tone your buttocks.Types of LungesSome of the most common types of lunge variations you can include in your daily workout sessions are explicated as under:-1. Bodyweight LungesBefore moving forward with variations, it is really important to master the basic lunge. The simplest and perfect way to do bodyweight lunge is –1. Place your hands on your hips, and stand tall with your shoulders pushed back.2. Step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degrees Pause, then push yourself to the starting position.2. Bicep Curl LungesFor this lunge variation, you would be requiring dumbbells. The right steps to do this one are –1. Grab a pair of dumbbells and hold them at arm’s length next to your sides, your palms facing each other. Stand tall with your feet hip-width apart.2. Step forward with your right leg and lower your body. As you lunge, curl both dumbbells up to your shoulders.3. Lower the dumbbells and then return to the starting position. Repeat the same with left leg!3. Goblet Reverse LungesTo do this one –1. Hold a dumbbell vertically against your chest, with both hands cupping it.2. Step backward with your right leg and lower your body into a lunge.3. Pause, then return to the starting position. Repeat on the other side.4. Dumbell Lateral Lunges1. Hold a pair of dumbbells at arm’s length next to your sides.2. Lift your left foot and take a big step to your left as you push your hips backward and lower your body by dropping your hips and bending your left knee.3. Pause, then quickly push yourself back to the starting position. Repeat on the other side.Tips When Doing LungesHere are some tips that will help you to do this exercise in the best way and also maximize the benefits you get from including it in your workout sessions:-1. Keep your back straight and avoid leaning forward. This would allow you to gain maximum benefit and to avoid injuries.2. Remember to align your shoulders with your hips throughout the exercise.3. Refrain from extending the knee of your forward leg past your ankle.4. Keep your head up, facing forward....

digestion
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Everyone seems to be on a health kick these days. Good gut health vs. bad gut health, as well as the foods that aid in digestion, appear to be all the rage on social media and Google searches. So how does one determine whether something is the latest fad or is actually based on truth?The digestive system is the key to good health and longevity. We are a society surrounded by stress, toxic environment, fast food, with an increase in viral infections and the use of antibiotics. None of these are conducive to good digestive health. Millions of dollars are spent each year trying to avoid bloating and constipation in the antacids, laxatives, enzymes, and fiber we purchase. You can improve gut health and digestion by making simple diet changes. One of the best ways to accomplish this is to add lacto-fermented foods to your diet.WHY LACTO-FERMENTED FOODS?To improve digestion, one must find a balance between the beneficial bacteria and the disease-causing bacteria that naturally occur in your gut. Adding fermented foods such as sauerkraut, kimchi, sourdough bread, kombucha, and milk or water kefir increases lactic acid-producing bacteria (common in probiotic supplements), creating an environment that promotes the growth of healthy bacteria. The four top benefits of adding lacto-fermented foods to your diet are:1. Balance The Production of Stomach Acid: Fermented foods ease digestion by regulating stomach acid in the gut.2. Help The Body Produce Acetylcholine: Acetylcholine increases the movement of the bowel and aids in the reduction of constipation. Increasing the production of acetylcholine improves digestion.3. Beneficial to Diabetics: Carbohydrates in lactic acid-fermented foods are broken down, which decreases the burden on the pancreas and improves its function.4. Produces Compounds That Destroy And Inhibit Disease-Causing Bacteria: Many disease-causing bacteria are sensitive to an acidic environment. By increasing lactic acid bacteria in the gut, like those found in sourdough bread, scientists have discovered that it kills disease-causing microbes. Current research suggests that it also eliminates the super-bugs that are resistant to most antibiotics.TYPES OF LACTO-FERMENTED FOODSa) Sauerkraut and Kimchi: Contains natural probiotics which improve the immune system and aids in digestion. Has many beneficial enzymes and a high amount of vitamin C. Often touted as a superfood.b) Sourdough Bread: Contains a culture of beneficial bacteria and yeasts that naturally occur in bread. Requires hours of fermentation, which increases the lactic acid bacteria that promotes the healthy bacteria in the gut.c) Kombucha Tea: A naturally fermented probiotic beverage rich in living colonies of good bacteria and yeast. Improves digestion. Research indicates that it fights candida overgrowth. Kombucha contains antioxidants, which boost the immune system.d) Milk and Water Kefir: Rich in Lactobacillus, probiotics, vitamins, minerals, and micro-and macronutrients, making it one of the most powerful foods in the world. Promotes bowel movements and bile production, improving liver and gallbladder function. Improves digestion which regulates metabolism. As with kombucha, it eliminates harmful bacteria, rids the body of pathogens, and has anti-fungal properties.Drinking enough water and eating the right foods go a long way in improving digestion and promoting good gut health. Adding lacto-fermented foods to your diet will reduce abdominal bloating and discomfort, belching, and other symptoms caused by a stressed digestive system. These foods will also eliminate the need for over the counter medicines that we have come to rely on to treat the symptoms we have created.Download Mevo app now from –App Store – https://itunes.apple.com/in/app/mevo-weight-loss-fitness/id1082646969?mt=8Play Store – https://play.google.com/store/apps/details?id=com.mevolife.mevo&hl=en...

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For years gluten was hardly in the public eye. Gluten free diets have recently become all the rage on websites and social media, with celebrities posting about their gluten-free lifestyles, claiming that eliminating gluten from their diets reduces belly bloat, increases energy and provides a better physique.Research is now showing that at least 55 diseases are linked to gluten, with celiac disease leading the ranks. It is estimated that gluten intolerance affects 15% of the US population, with 99% of those affected never diagnosed.WHAT IS GLUTEN?Gluten is composed of two proteins: glutenin (a glutelin protein) and gliadin (a prolamin protein) . It is found in cereal grains, especially wheat. Most people don’t know that gluten is what makes bread course and spongy or gives pizza dough its elastic texture. It’s also used to thicken soups and sauces.Although gluten is often thought of as being specific to wheat, it is also found in rye and barley. Not all grains contain gluten. Gluten-free grains include millet, sorghum, brown rice, wild rice, buckwheat, quinoa, oats, and polenta.DISEASES & SYMPTOMS LINKED TO GLUTEN INTOLERANCE1. Bloating, diarrhea, constipation, and gas. It is important to note that constipation in children is often noted after they eat gluten.2. Fatigue, dizziness, tiredness, brain fog, and migraine headaches are often noticed after eating a meal containing gluten.3. Depression, anxiety, and mood swings.4. Inflammation, pain in your joints, and swelling.5. Keratosis Pilaris (also referred to as “chicken skin” on the backs of arms). This tends to be the result of a vitamin A deficiency in addition to a fatty acid deficiency secondary to fat-malabsorption caused by the damage to the gut caused by gluten.6. Rheumatoid arthritis, Lupus, Ulcerative Colitis, Psoriasis, Multiple Sclerosis, or Hashimoto’s Thyroiditis.7. PCOS (polycystic ovary syndrome), unexplained infertility, or PMS.HOW DO YOU TEST FOR GLUTEN INTOLERANCEThe best way to determine if the problems you are having are due to a gluten sensitivity is to go on an elimination diet, removing gluten totally from your diet for at least three weeks. Once you have gone three weeks without eating any form of gluten, slowly reintroduce gluten containing foods, one at a time, keeping track of what you added when. Remember that gluten is a large protein and it can take months, or even years, to completely clear it out of your body. The longer you can keep it out of your diet, the better.Once you have eliminated it out of your diet, if you notice that you feel better, or feel worse once you have eaten gluten rich foods, then gluten is most likely a problem for you. To obtain the most accurate results you must eliminate gluten completely.HOW IS GLUTEN INTOLERANCE TREATED?The only way to treat gluten intolerance is to eliminate 100% of gluten from your diet. Trace amounts of gluten found in cross contamination, medications, and supplements are enough to cause gluten sensitivity and immune reactions. This means not only eliminating it from your diet at home but not eating anything containing gluten when you eat out.Download Mevo app now from –App Store – https://itunes.apple.com/in/app/mevo-weight-loss-fitness/id1082646969?mt=8Play Store – https://play.google.com/store/apps/details?id=com.mevolife.mevo&hl=en...

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It’s no secret that fats have a very poor reputation amongst weight watchers. Intake of food items that are high in fats, is generally prohibited by most of the medical communities & nutritional fields. Are you afraid to eat fats too? Well, then you shouldn’t be. Of your total daily calories, 25 to 30% should come from fat. The key to follow here, is to pick good-for-you fats and limit the bad ones. Some of the major benefits of increasing the consumption of fats in your daily routine are –1. Eat more fat to burn more fatFrom a biochemical point of view, the fad of low-fat diets has a negative impact of fat/weight loss. Low-fat diets lower the levels of adiponectin, which is actually a true fat-burning hormone that works to enhance your metabolism and increase the rate in which fats are broken down. Intake of good fats boosts the functioning of adiponectin, which helps to boost the weight loss process.2. Eating fats curbs your appetiteNothing is worse than eating a low-calorie diet that leaves your hungry all the time. The best benefit of including fats in your diet is its satiating effect, which keeps you full for longer. Intake of fats results in releasing CCK and PYY hormones, which helps in appetite regulation. The more satiated you are, the less likely it is that you’re going to sneak in snacks between meals or pile on a second helping.3. Eating fat reduces the intake of carbsThe total nutrient consumption of your food needs to sum up to a total of 100%. Increasing the intake of one nutrient will lower down the levels of the other one. The first nutrient that should be given priority is the proteins followed by fats and carbs. If you increase the intake of fats in your diet it indicates the intake of fewer carbs. From a fat loss perspective, displacing carbohydrates by increasing fat in your diet sets the stage for an optimal fat loss environment.So what fats are you actually supposed to eat and what to avoid?The Good : Monounsaturated & Polyunsaturated FatsMonounsaturated FatsBenefits: These fats, known as MUFAs, raise the good HDL cholesterol, lower the bad LDL cholesterol. Along with this, they also protect against the buildup of plaque in your arteries. Not only this, studies have also shown that they help to prevent belly fat.*Food items: These fats are found in olive oil and olives, canola oil, almonds, cashews, peanuts, peanut butter, sesame seeds, and avocados.Quantity: Most of the fat you eat should be unsaturated, like MUFAs. Dr. Roberts says that “Just two to three tablespoons of olive oil a day can raise HDL levels and protect against heart disease.”Polyunsaturated FatsBenefits: These fats also prove helpful to lower down you LDL levels. Along with this, they also contain essential omega-3 fatty acid, which helps to strengthen your immune system, keeps your skin & eyes healthy, boosts brain functioning and also improves your moodFood items: Omega-3s are primarily in fish as well as flaxseed, chia seeds, walnuts, canola oil, and tofu. Omega-6s are in corn and safflower oil, corn-fed chicken and beef and farmed fish.Quantity: Most of the PUFAs, you eat should be omega-3s. To increase its consumption replace vegetable oil with canola oil and increase the intake of fish. Also, the intake of omega 6 should be limited as it can lead to inflammation that further links to heart diseases.The Bad: Saturated FatsOutcomes: The intake of saturated fats should be kept to a minimum as they are mainly responsible for raising the cholesterol levels and also increase the risk of heart diseases.Food items: In meat and poultry, in dairy products like cream, butter, and whole and 2 percent milk, and in some plant foods like coconut and palm oil.Quantity: If possible saturated fats must be avoided as they don’t make any healthy contribution towards your body. In case you still consume, their quantity should be restricted to less that 10% of your total calorie intake!The Ugly: Trans FatsOutcomes: Trans fats raise bad LDL and lower good HDL, increasing inflammation throughout the body. Dr. Gerbstadt said that, “ They 100 percent promote heart disease”Food items: In margarine, doughnuts, french fries, and processed foods such as crackers, cookies, chips, and cakes.Quantity: Zero. Avoid them completely!So finally we can conclude that instead of making any one nutrient a villain, we need to be calculative about the total calorie content of the food we eat for faster weight loss!...

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Are you looking out for a way to double your weight loss results? Something that can automatically create space for workouts in your busy schedules? A technique which can actually make exercising fun and exciting? It may all sound too good to be true, but it has been proven time and again that the right workout buddy can do all this and much more!Having a workout buddy can actually create a difference in how you see success and failures in terms of fitness goals. Just in case you are not a self-motivated starter, the chances of sticking to a long a terms plan without a partner are significantly lower than they are with a partner. Check out how exactly you can benefit and boost up your weight loss process by exercising with a buddy:1. Helps you achieve fitness goals fasterA study was conducted in Stanford University which explicated that receiving an inquiry call about how much exercise was done in the past week, how the level of exercise could be increased the following week and etc., boosted up the level of exercising by at least 78%. The simple takeaway from the study is that social support really helps to keep you charged up for achieving the goals. When you workout with a buddy – you’re definitely going to be more regular for your workouts, and the more consistent, the sooner you’re going to achieve your fitness goals.2. Makes you familiar with various workoutsVariety is the key to the maintenance of interests and you are more likely to stick to your workouts when you do new things. Owing to the difference in skills and knowledge between you and your workout buddy you are likely to benefit from this by the different exercises they introduce you to, the correct form, new workouts, and different ways of being active.3. Increased commitmentWhen working out with a partner, you make plans for workouts week in advance to satisfy the schedules of each other. Once you have planned and noted them down it becomes much harder to cancel the regime which ultimately makes you more committed towards them!4. Motivation & SupportFor many people having someone around the corner is like a huge motivation to work with dedication towards the end goals. Having a workout buddy is likely to boost up your commitment and confidence level towards your fitness goals!5.Competition: A desire to perform betterHealthy competition proves to be really good to motivate you to perform better. This has also been proved by a study which indicates that individuals are likely to exercise better when they are paired up with a partner who is fitter than they are. The study also highlighted that your workout buddy should be at least 40% better than you are. There is always a competition inside you to perform better as nobody likes to be the weakest link!6. Workouts become funIf you have fun while doing exercises you are more likely to look forward to and be more committed towards them. There’s no doubt that the right workout buddy is the perfect key to make workouts fun & interesting. Working out socially with encouragement and motivation is far better in terms of results, commitment, and dedication than working out alone.7. Keeps you balancedAs soon as you tend to see the results of your weight loss activities you are likely to get overconfident and in that zone might even forget the amount of dedication and commitment your goals require. A good partner will acknowledge your achievements but at the same time keeps you grounded by constantly pushing you to do better.8. Celebrate your successSet weekly goals with your workout partner and celebrate after you’ve met those goals on don’t forget the punishment for delays. Celebrating your progress alone isn’t as much fun as it is with a partner. Take a day off and celebrate if you do good and push yourself harder for the next week if you don’t.Overall, the major crux of the discussion of this topic can be summed up as – having a good workout buddy is going to propel you much further towards your fitness goals, much faster than in comparison of working for it alone!...

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Before dismissing the thought of drinking oolong tea just because it sounds like a mystical-oriental-potion rather than your regular cup of tea, just hear me out. Oolong tea is a lovely, fragrant, and fruity tea with amazing health benefits. If you are a regular tea-drinker or just starting to try teas, oolong is a wonderful option to try, in terms of taste and your long-term health and well-being.1. Works Just Like Your Regular CoffeeTeas generally have a bit of a caffeine content; oolong, however, has a slightly higher amount than most teas—nearly as high as black coffee. This means that drinking oolong can help you stay mentally alert, especially on dull mornings or if you’re on for a long night.2. Helps You Slim SownAside from acting as an energy-booster, this tea can also aid in boosting your metabolism, causing you to shed those extra pounds. This is due to the action of polyphenols in oolong that stunt the enzymes that help create fat. When taken as it is, it will be an effective tool for weight loss.3. Prevents CancerResearch shows that regular oolong-drinkers have a lower risk of contracting cancers than non-tea drinkers. It is notable that a lot of women have ovarian cancer; drinking around 2 or more cups of oolong (or green/black) tea can actually lower the risk of getting diagnosed with this cancer. Drinking tea may save you from chemotherapy and radiation in the long run.4. Helps With Diabetics And Prevents HypertensionOne of the benefits of gulping down Oolong is that it helps lower blood sugar. This is good news for diabetics; drinking Oolong tea for about a month helps out with regulating the body’s sugar levels. It is not recommended as a substitute for insulin though; but still, by simply drinking the tea constantly gives quite a benefit when it comes to body glucose levels.The tea also has a regulating effect on blood pressure, as research shows that regularly consuming Oolong aids in preventing high blood pressure.Although Oolong tea is not like a prescription drug that we can substitute for medication used to treat erratic sugar levels and soaring blood pressure, drinking it can prove beneficial especially to those struggling with high sugar and blood pressure levels.5. Makes You Look Even BetterBecause oolong tea has a plethora of vitamins, minerals and antioxidants in it, it helps combat free radicals in our system, leaving our bodies detoxified, and skin radiant. Regularly consuming it can give us a healthy glow, and helps prevent skin diseases. In addition, consuming oolong can also help you get de-stressed, as it has soothing and relaxing propertiesOolong can prevent plaque from forming into teeth and help avoid cavities—provided you also brush your teeth regularly.It is great knowing that one tea is capable of this many benefits. Oolong may not seem the crowd favorite like Earl Grey, Green, or Black teas; but surely it is a healthy rockstar among teas. If you haven’t tried Oolong yet, then do so; it may become your favorite.Download Mevo app now from –App Store – https://itunes.apple.com/in/app/mevo-weight-loss-fitness/id1082646969?mt=8Play Store – https://play.google.com/store/apps/details?id=com.mevolife.mevo&hl=en...

kombucha
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Kombucha is a naturally fermented drink that consists of a living colony of bacteria and yeast, which makes it a great probiotic beverage. Among many things, Kombucha benefits a variety of ailments, such as digestion, mood stability and mental clarity, weight loss, detoxification, sleep issues, candida (harmful yeast) overgrowth, and immune system disorders. Kombucha consumers have even gone as far as saying that it prevents cancer, improves liver function, and stops hair loss.Many have said that Kombucha is the “elixir of life” because of the vast benefits this drink carries. Whatever the opinion, anyone who has tried this tea-like drink would agree that it’s one of the hottest new trends in the health beverage industry.What Exactly Is Kombucha?Well, simply put, it’s a fermented beverage. It starts with the fermentation of sweetened tea and acetic acid bacteria, along with specific yeast cultures.This powerful elixir dates back many centuries to China. This miracle concoction has survived and surpassed many modern day medicinal cures due to the success it’s seen around the globe.This “mushroom” fungus, which sounds terrifyingly gross, is actually valued and notorious for its one-of-a-kind, refreshing taste. To many people’s surprise, Kombucha does not actually contain any mushrooms!What it does contain is a vast range of yeast and bacterial species that harbor polyphenols, organic acids, and amino acids. Once you’ve completed the required fermentation process (which is dependent on the pH levels of what you’re using and the “starter”), which usually takes about 3-4 days, kombucha will then have grown and developed into a nutritious champion.This powerhouse is rich with various minerals and live enzymes. Not to mention the vitamins! This centuries old elixir contains vitamins C, B1, B2, B3, B6, B9, B12, along with many other healthy and beneficial chemical constituents such as oxalic acid, acetic acid, gluconic acid, lactic acid, fructose, and many more!Where Can You Get Kombucha?The wonderful thing about Kombucha is that you can either buy it from your local natural health food store or make it at home in your own kitchen, controlling everything that happens during the fermentation process right down to the flavor.The FDA cautions that home-brewed Kombucha can have adverse effects, such as metabolic acidosis or an upset stomach due to dangerous bacteria getting into the tea because of unsterile conditions. If buying your Kombucha from someone, make sure of the process in which they’re making it and the conditions that they brew and store in.Home-brewed varieties start in one of two ways; either by purchasing a Scoby (Kombucha mothers’ starter) from someone whom has already started the process or by growing your own Scoby. Once you’ve done that, you’re ready to start the fermenting process, which can take 7-14 days in a clean jar. After the fermenting process, you’re ready to enjoy this globally renowned health drink that can cure most illnesses from A-Z.There’s a reason this “elixir of life” has survived for centuries and around the globe! Try it for yourself today!Download Mevo app now from –App Store – https://itunes.apple.com/in/app/mevo-weight-loss-fitness/id1082646969?mt=8Play Store – https://play.google.com/store/apps/details?id=com.mevolife.mevo&hl=en...

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