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

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

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

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

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

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

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