Mevofit

Mevofit 

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Last Activity : 05:25:14 | August 6 , 2019
Member Since : March 1 , 2018

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SHOULD YOU EXERCISE WITH A COLD
Should you exercise with a cold?

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 cold 1. walking 2. running 3. dance 4. yoga 5. 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 cold 1. endurance running 2. machine training 3. swimming 4. team sports 5. weight liftin it 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 cold the 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.

Aug 06,2019 0
FOODS THAT CAUSE WATER RETENTION
Foods that cause water rentention

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

Jul 23,2019 0
Stayinshape
Stay in shape through the holidays!

It’s that time of the year again: holidays are here! everyone is very, very busy planning for short getaways and family fun. at this time, it becomes a little difficult to let the exercise slide in, plus this season of holidays brings in extra eating, which means that it become more important to move that butt! instead of saying bye to your fitness routine until the the new year, use these tips, which will help you to create a plan of action to stay on track with your healthy lifestyle during the holidays too! check them out now – 1. draft a smart plan it is very important to create a schedule if you are really serious about squeezing in the fitness routine into your holidays. with the holidays, comes in a lot of stress and chaos in the process of going from here and there and if you create a plan you can limit the time wastage and instead use it for exercising. be sure to write down all the exercises along with time that you are going to devote to this. just in case, it is a little difficult to make time during the day, get it done in the morning itself, before anyone else is awake. set your alarm 30 minutes early and finish your workout. 2. look out for travel-friendly workouts even if your schedule for the holidays is full of trips, there are still plenty of ways to get your sweat even if you are away from your home. if your prefer indoor workouts, you can squeeze in a session with exercise apps. not only this, you can also checkout and try some new types of workouts from youtube or a wide variety of subscription-based fitness programs available online. if you have a fetish towards gyms, you can make your travel an opportunity to check out a new fitness center. you can also opt for simple body-weight exercise options for a routine you can easily do in your hotel or guest room! 3. workout with family quality time does not have to mean laying on the couch and eating all day and night long. these holidays involve the whole family and workout with them in a fun way. walk around the area to checkout the lightning decorations, have a theme based dance party, or play a football game. forget the traditional ways to show love with food and power it with something more interesting and challenging! 4. target multi-tasking rather than going for one task at a time, aim at multitasking to workout even without notice. for eg:- while shopping squeeze in some extra steps by including window shopping in your routine. while making a family lunch, hit your treadmill for a short session while you wait for it to cook. simply remember that something is better than nothing and a few jumping jacks or a few sets of squats also make a difference. 5. don’t lose, at least maintain! we understand that it is festival season and all you want is to relax and spend some time with your near and dear ones. even if you are too busy to workout simply set smaller targets and celebrate your victories as it will be helpful to get back into the game again as soon as you can. if you target on maintaining, it will be much easier to adapt to your routine after the holidays rather than starting all over again in the new year! these tips will surely help you in staying on track in context of weight loss even when you are not focused on workout and are instead having fun with friends and family! recipes, superfoods, tips, food, healthy, nutrition, fitness, weightloss, weight loss, exercise, health, nutrients, workout, diet, recipe

Jul 16,2019 0
Intermittent Fasting What is it & How Does it Work
Intermittent fasting: what is it & how does it work?

We’ve been reading about a myriad of diets. no-carb, no-fat, six small meals, lemonade, cabbage soup, gluten-free, raw, clean eating diets and so many others have been confusing the crap out of us. for ages, we’ve been told that skipping meals for weight loss leads to starvation and weight gain, but several researches prove that it may lead to the opposite effect. while for some, intermittent fasting means not eating or eating very little for long periods of time, such as 14 to 36 hours but for most, it’s simply about skipping a meal or two every day. think about it, we are fasting every day anyway while we are sleeping. extending this fasting period may actually be good for you. note that intermittent fasting may not suit everyone, especially those who are pregnant and have any health conditions. talk to your doctor before making any nutritional changes. how does intermittent fasting work according to research, it doesn’t matter how you do it, reducing your calorie intake by 30 to 40 percent is most likely going to extend your lifespan. furthermore, limiting food intake means that you consume fewer health nasties such as sugar and trans fat and you lose weight, both of which are linked to a much lower risk of common illnesses. intermittent fasting may also increase your body’s insulin sensitivity, thus helping you control your cravings and hunger better. methods of intermittent fasting intermittent fasting isn’t a diet, it’s simply an eating pattern that’s designed to help you lose weight or reach specific health-related goals. the following are a few types of intermittent fasting that you can incorporate into your daily life: 1. leangains by martain berkhan this pattern is great for those who want to build muscle and lose fat. it comes with some simple guidelines such as 14 hours of fasting for women and 16 hours for men every day followed by an 8-10 hour window in which you can eat. although you’re not supposed to consume any calories during the fasting period; water, black coffee, sugar-free gym and calorie-free sweeteners are permitted. your best bet would be to fast through the night and break your fast 6 hours after waking up. being consistent is key to keep your hormones in check. furthermore, you’re supposed to prioritize carbs over fat on workout days for energy and on days when you’re not working out, you’re supposed to have a higher fat intake. 2. the warrior diet by ori hofmekler the author divides the diet into two phases, undereating phase and overeating phase. you’re expected to fast, or more specifically “undereat” for 20 hours daily and have one large meal every night. while fasting, you can have raw fruits and vegetables or their fresh juices and some protein. this stage is designed to promote fat burning and boost your energy levels. the overeating, 4 hour window, involves eating in the night to help the body repair itself, recuperate and relax. while eating, be sure to start your meal with vegetables, protein and fat and keep carbs for last so that you can have them only if you’re not full. 3. eat stop eat by brad pilon you’re expected to fast for 24 hours, once or twice a week with this method. you’re allowed to drink calorie-free drinks such as water, green tea and black coffee while fasting. after you break your fast, you can return to normal eating. this diet allows you to lose weight through a calorie deficit without limiting your food options. drawbacks the biggest issues related to intermittent fasting are lower energy levels, lack of focus and hunger during the fasting phases which may affect your workouts. although jumping to a fasting stage from your normal routine can be quite a shock to your system, with time and consistence, your body will quickly adapt to these changes and learn to function optimally without food. furthermore, it can be a huge concern for people with blood sugar problems, diabetes or hypoglycemia. therefore, make sure you consult your doctor before making any changes to your diet plan.

Jul 05,2019 0
Does Rice Make You Fat
Does rice make you fat?

When it comes to diet foods, white rice isn’t the best option due to its high calorie content. furthermore, even though it is sometimes lower in calories (depending on the type) compared to its healthier counterparts, a moderate serving size will not offer a considerable amount of protein, fiber or water, required to keep you full throughout the day. however, if you pair a small amount of rice with healthy, high fiber and high protein foods such as lentils or green leafy vegetables, you can significantly lower your calorie intake for the meal and still consume rice on a regular basis without negatively affecting your weight. calories the calories in rice vary slightly between the types of rice you choose. white rice, being the most common option, offers 205 calories per cup, cooked. cooked brown and wild rice on the other hand offer 215 and 165 calories respectively, along with higher amounts of fiber, protein, b vitamins, magnesium, selenium and other vital vitamins and minerals. if you’re a frequent consumer of rice, portion control is important as it is easy to place more than one cup of rice on a plate, whether you cook it with other unhealthy ingredients or have it with a side dish. when you look at the calories alone, rice won’t make you fat but rice has certain psychological affects, which may contribute to weight gain. most people are already aware of how addictive white rice can be due to its high refined carb content. many rice dishes are also prepared with ingredients containing excessive calories, such as butter (102 calories/tablespoon), margarine (76 calories/tablespoon) or vegetable oil (around 120 calories/tablespoon). fried rice may contain more than 250 calories per 1 cup serving and beef stir fried rice contains 345 calories per cup serving. when white rice is cooked with oil or ghee, expect the numbers to go above 300 calories per cup. therefore, if you are concerned about gaining fat, consider having white rice boiled in water with a healthy side dish. fiber brown rice is a whole grain which still has its natural fiber intact. when rice is polished and processed to produce white rice, its germ and bran have been removed, which means it’s not a whole grain anymore with a rich fiber content. although white rice can be enriched with vitamins and minerals, the fiber cannot be returned to it. brown and white rice have roughly 45 grams of total carbohydrates per cup, cooked, but brown rice consists of 3.5 grams of fiber, versus 0.6 grams of fiber in white rice – that’s 6 times more fiber! consuming fiber is largely underrated, especially when it comes to weight loss. fiber makes the bulk of whole foods and since it cannot be digested, it comes with zero calories. this factor ensures that your blood sugar levels are stable, you’re full after a meal and satiated enough to avoid snacking throughout the day.

Jun 12,2019 0
Foods That Fuel Muscle Building
Foods that fuel muscle building!

One of the essential type of exercise which helps in maintaining healthy weight too is strength training. as you gain muscles, you’ll also experience improved balance, flexibility, coordination and bone health. what is important to consider is that besides the resistance bands and running shoes, there’s another essential element involved in building muscle, which is diet! no, by diet we don’t mean proteins, your body needs lots of supporting nutrients, such as carbohydrates, heart-healthy fats and even a little h20 to build muscles. it’s the combination of protein, these supporting nutrients and eating adequate calories that will help you fuel your body to reach your goals. checkout these small diet tips which will help you in healthy muscle building – 1. increase the intake of heart-healthy fats in 1 gm of fat there are 9 calories, more than double in comparison to carbs and proteins. does it mean that it is twice difficult to burn off? this is totally dependent as to how you take it. when it comes to strength training, fat is doubly efficient in providing your body with energy. fat is also necessary for nutrient absorption of fat-soluble vitamins (a, d, e and k). so, if you’re going to eat fat make sure to choose heart-healthy fats like monounsaturated fats, polyunsaturated fats and omega-3 fats. 2. spread out your protein intake don’t aim at loading protein in your meals as they are not stored in the body for energy like carbs and fats. there’s a limit to how much protein the body can use to build muscle at any given time. in order to justify this, there was a study at the university of texas looked at protein synthesis efficiency in two groups. the first group ate a moderate 30-gram serving of protein, while the second ate a larger serving that contained 90 grams. despite the second group’s threefold increase in protein, the researchers found no greater boost in muscle synthesis. so, if you are aiming to build muscle, you’ll get the most bang for your protein buck by spreading your daily intake out among all your meals. 3. fuel yourself with water fuel your thirsty muscles with water. when muscles aren’t well-hydrated, protein production is inhibited. dehydration can also impact your performance, slow you down, cause greater damage to muscles and even result in digestion problems. water will keep your gi tract healthy, and it also helps you feel full. 4. target quality and not quantity when it comes to proteins it is advised that one should target quality proteins from real foods. protein drinks, powders, supplements, chocolates, cereals, bars and beyond are everywhere, but are they necessary? not really! protein from naturally occurring sources, such as seafood, lean meats, nuts and dairy, contains all the essential vitamins and nutrients. protein powders and shakes do not offer any muscle-building benefit above and beyond what real food does. 5. don’t forget the carbs when it comes to muscle building, carbs are essentially important. crabs- rich food should be eaten at breakfast to replenish fuel that’s broken down during sleep. carbohydrates are what your body uses for fuel during anaerobic exercises like weightlifting. additionally, carbs are broken down into glucose, which stimulates insulin, a hormone that transports amino acids into muscle tissues. it is advised that one should go for high-quality carbohydrates because refined carbohydrates — like those found in white bread, white rice, white pasta, sugar-filled snacks and cereals — cause a blood glucose imbalance. load up on minimally processed whole grains, beans, vegetables and fruits, which deliver fiber, minerals and nutrients but keep blood sugar steady. here are some sure shot muscle building combinations here are simple tweak ideas to improvise your diets and effectively target strength training and building muscles – 1. quinoa – a protein (all 9 essential amino acids) packed whole grain which is high in fiber and gluten-free, making it easy to digest. 2. nuts – the smartest combination out of all, which is rich in heart-healthy fats, fiber and protein. add a handful to protein-packed greek yogurt, fiber-filled salads or just enjoy an ounce of them raw before a workout. 3. eggs – the most common source of protein egg whites but what about the yellow yolk? the yolk contains essential fatty acids, folate, iron, calcium and fat-soluble vitamins — all for only about 55 calories! when you eat only the whites, you’re missing out on a lot of nutritional benefits, and also the main flavor! 4. salmon – this tasty, quick-cooking fish is packed with 27g protein per 4-ounce cooked fillet and 1.32g omega-3 fatty acids, making it a must have. 5. chickpeas – they have 10 grams of fiber and 11 grams of protein into each cup. do we need to say anything more?

May 29,2019 0
The Sweet Truth Is Honey Better Than Sugar
The sweet truth: is honey better than sugar?

Made by honey bees using the nectar of flowers, honey is a gorgeous amber fluid that has been used as a natural sweetener for countless centuries. although honey is considered superior to sugar in terms of its nutritional value, the latter is still consumed over 40 times more. what’s spectacular about honey is that not only is it sweeter to sugar, it also comprises many trace elements and antioxidants required for the proper functioning of the body. therefore, it’s more than just a flavoring for your honey cakes and breakfast cereals. unlike in the case of raw honey, sugarcane undergoes a series of vigorous processing, which eliminates its vitamins, minerals, proteins and organic acids, which is why sugar, the end product, possesses no nutritional value – it’s just a mass of energy in the form of sucrose. honey, particularly the raw, unpasteurized kind offers a set of unique benefits that may be enough to make you replace sugar with honey in your diet for good. 1. rapid energy source following a nutrient-dense, wholefood diet is vital for increased energy levels, improved metabolism and overall health and wellness. if you’re looking for a quick energy boost, for example, before starting work or a workout, honey may do a much better job than a sugar-laden drink. firstly, it’s because it contains more calories, with one teaspoon of honey containing 22 calories versus 16 calories per teaspoon sugar. this shouldn’t be worrying for weight-watchers because even though honey has more calories, you’ll actually consume less of it because it’s sweeter and denser than table sugar. in addition, table sugar is essentially just sucrose – a product of one fructose and one glucose molecule bonded together. therefore, your body has to use its own enzymes to split the two. in the case of honey, fructose and glucose are already kept separated by an enzyme added by honeybees. honey is beneficial because it releases fructose gradually into the bloodstream, thus providing sustained energy that lasts for hours. 2. low glycemic index honey has a lower glycemic index (gi) than sugar, which means it is absorbed at a much slower rate than table sugar. sugar’s high gi indicates that it increase blood sugar levels rapidly, causing sharp insulin spikes. this may contribute to weight gain, obesity, metabolic syndrome, diabetes and heart disease. 3. a great cough remedy according to the world health organization (who), honey is a demulcent – a substance that relieves irritation and soothes the throat and mouth by creating a protecting film. research also shows that honey functions similar to dextromethorphan, which is commonly found in over the counter cough medicines to improve cough and related sleep problems in children. 4. prevents allergy symptoms consuming locally produced honey introduces pollen spores carried by the bees from local plants into your system. the allergen in honey activates your immune system and helps the body build immunity against it naturally. having a tablespoon of honey per day before pollen season can help your body be prepared for allergy season. however, it’s important here that you get locally produced raw honey. 5. antibacterial some researchers state that honey has potent antibacterial properties that may be handy in fighting different types of bacteria in the body. furthermore, some may choose to treat burns and wounds with honey because it prevents infections and promotes healing. apart from being incredibly sweet and delicious, honey can have a remarkable impact on our overall health. the key is to remember that not all honey is going to be the same. while certain honeys may have antibacterial properties and a nutritional value that are a hundred times more pronounced, others may just be clear, sparkling fluids that are just visually pleasing but not strong competitors against sugar due to their lack of nutritional importance. to get the most out of your honey, stick to purchasing the least processed, raw types.

May 15,2019 0
3 at home inner thigh exercises that will burn your legs
3 at-home inner thigh exercises that will burn your legs!

Summer is almost here, which means more booty shorts, bikini thongs and super tight tights. while we aren’t strong proponents of the thigh-gap craze, we do like to keep our legs tight and sculpted – who doesn’t anyway? the following are some fool-proof exercises that sculpt and strengthen your inner thighs and work other parts of your legs, the booty and your core as a bonus! froggie jumps any workout that involves jumping is sure to zap major calories and not to mention, tone our legs within a very short amount of time. stand with your feet wide and your knees and toes aligned and angled out. reach down to the floor with your hands and squat down super low, bringing your butt as close as possible to the ground. keep your chest lifted and your toes and knees still aligned. now, explode upwards, rotating your body 90 degrees to the right with your feet together and arms overhead. come back to the ground going into a deep squat. repeat rotating 90 degrees again so that you’re facing the back of the room. complete a full rotation following the same method and keep repeating till you hit 60 seconds. rest for 20 seconds and start rotating from the left side. inner thigh squats this workout will show you that you don’t need much time to sculpt and tone your legs. stand in front of a countertop or sturdy chair, forearm distance away and hold on to it lightly using your right hand. keep your feet hip-distance upward, toes pointed to the front. position a small soft ball or a pillow of the same size between your inner thighs and keep your idle hand on your hip. lift your heels and slowly bend your knees as if you’re sliding down a wall by an inch. press your inner thighs, squeezing the ball. keep your core tight throughout the exercise. return to standing position with left arm overhead, squeeze the ball with your inner thighs, lower again by an inch and repeat. perform 30 reps and then repeat on the other side. squeeze and lift this is a great workout for people with weak inner thighs, including those recovering from injury. it can be performed anywhere and it is easy to learn as it requires small isolated movements. place a small soft ball between your ankles (if you don’t have a ball, you can use a cushion or do the exercise without either) and lie on your right side. support your head with your right hand. use your other arm to stabilize your body by pressing the left hand to the mat, in front of your chest. support the ball by squeezing your inner thighs and lengthen your legs. lift both legs without separating them about 6 inches off the ground and hold for 5 seconds. bring your legs back to the mat and lift back up immediately. repeat 10 times, rest for 10 seconds and repeat on the opposite side. download mevo app now available both on app store & play store – sign up on android or iphone

Apr 29,2019 0
6 SIMPLE WAYS TO ELIMINATE TOXINS
6 simple ways to eliminate toxins

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

Apr 22,2019 0
4 Ways to Trick Yourself into Feeling Full
4 ways to trick yourself into feeling full

Majority of the food industry ensures consumers achieve low levels of satiety from their food. this helps increase sales. satiety is the measure of how long it takes for you to be hungry again. weight loss experts always recommend foods that produce high levels of satiety however; most packaged foods do the complete opposite. to take control of your eating habits, try the following methods to ensure you’re satisfied and fuller for longer. 1. have more fiber fiber is an indigestible nutrient that absorbs water from the body and your food and transports it to your intestines. this gives you a great level of satiation following a fiber-rich meal. one study showed that adding 6 grams of soluble fiber, such as from ground flaxseed to yogurt shows the same satiating power as a snack that would have an additional 260 calories. experts recommend consuming 25 to 35 grams of fiber every day. high-carb foods on the other hand, such as buns, rolls, chips, cookies, donuts and sodas are satiety killers because they increase hunger levels after a meal. 2. pack on more protein protein, the muscle building fuel, is also a great satiation booster. this is mainly because it leads to an interaction between the peptides created from the protein and the brain, increasing levels of satisfaction. aim for 20 to 40 grams of protein per day from red meat, poultry, fish, eggs, dairy, legumes and whey protein. 3. suck on ice cubes as bizarre as this may sound, sucking on an ice cube triggers the brain to feel that you’re actually eating something, activating feelings of fullness. another benefit of ice cubes is that they are calorie-free and they melt into water, which can further help you feel full. to boost ice cube’s health benefits, add flavorings such as berries, oranges or mint. alternatively, you can make sugar-free popsicles with freshly made fruit juice. people with sensitive teeth or braces may have to be careful with this trick. 4. don’t rush thoroughly chewing your food increases oro-sensory factors, which send signals to the brain and help increase satiety. studies show that people who spend more time chewing their food are likely to eat much less by the end of the meal. furthermore, whenever in doubt, have the food whole instead of processed. for example, a whole fruit is far more satiating than a fruit juice, even if the latter is home made because of the chewing action required with the former.

Mar 14,2019 0
Top Foods That Cause Stress
Top foods that cause stress

We all have that batch of chocolates hidden in the pantry just to help us at the end of a rough day. people turn towards food while battling stress. food triggers the reward centers in the brain and the most effective ones are those that are sweet, fatty and salty. unfortunately, these are the foods that are taking a toll in your digestion, metabolism and ultimately your mood. have no idea what we are talking about? keep reading… 1. refined sugar sugar is a positive mood’s worst enemy unless it’s taken in a controlled manner, like a small piece of chocolate once in a while. sugary foods hold little to no nutritional value and they lead to fluctuating blood sugar and insulin levels. these lead to poor concentration, bad mood and irritability. if you’ve eaten a bit too much during the holidays, chances are you’ve experienced some mood swings along the way as well. 2. high sodium we need sodium, but in moderate amounts. sodium is a water magnet. if you take too much sodium, you’ll retain more fluid. this stresses your heart to work harder, increasing your blood pressure. high sodium foods also cause bloating and puffiness that can be quite unpleasant. 3. energy drinks if you’re turning towards energy drinks for a quick pick-me-up, you might as well stick to a cup of joe instead. energy drinks and other highly caffeinated beverages feed stress and make it a bigger mess. the combination of caffeine and sugar makes you jittery, taxing the body and adding more stress. energy drinks also affect your sleep and cause irritability afterwards. 4. processed junk processed crap is loaded with sodium, fat, artificial additives and sugar. they’re comfort foods we typically turn towards however, they actually aggravate stress levels. they contain very little nutrients, lots of calories and they directly increase cortisol (the stress hormone) levels. 5. sugar free candies and gum artificially sweetened candies are just as bad as sugar-sweetened ones. they worsen digestive problems and thus, exacerbate stress. this can lead to grumpiness, bloating and general discomfort with your body. 6. spicy foods who doesn’t love spicy food? if you’re experiencing digestive problems that may be contributing to your stress, it’s important that you stay away from spicy foods to alleviate discomfort. folks who are easily stressed cannot process food as effectively as others. stress stunts your metabolism and makes it more difficult for the body to digest food. this causes food to remain in the stomach for longer, leading to acid reflux.

Mar 01,2019 0
Is Fructose Bad for You
Is fructose bad for you?

Sugary drinks are less preferred since they lead to weight gain. the main reasons behind these arese – 1. sugary drinks are extremely high in empty calories 2. they don’t make you feel full 3. you are unlikely to make up for the calories by eating less in today’s blog we are aiming at looking the wider story. sugar or sucrose is mainly made up of two different sugars: glucose & fructose. fructose has a bad reputation owing to the way our body responds to it. but beyond this, here we are aiming to figure out if our brain responds differently to fructose versus glucose. and how might this impact our appetite and food choices? scientific view currently many studies highlight that sugary beverages lead to weight gain. the main reason for this is that these studies have considered the impact of glucose and fructose together since there was lack of resources which would help in standardizing the diets of thousands of participants. to get down to the actual results of fructose versus glucose, scientists collected detailed data from 24 healthy adult participants. there was a study conducted in university of california, los angeles in which scientists randomly assigned participants a 10 oz liquid containing either 2 oz of fructose or glucose. the analysis was done for the data collected both before and after the participants sipped their sweet drink. the participants were called on later days to receive the drink they didn’t get on day 1. in order to get better results, the volunteers had to fast both times before having the drinks and follow the same exercise and dietary patterns. the results of study were that the participants reported their hunger and desire to eat decreased after both the fructose and glucose drinks. along with this participants’ brain scans and food choices highlight another angle on the same – 1. blood insulin levels and blood sugar were higher in glucose drinkers than fructose drinkers. this is not such a good news as moderately higher insulin and blood sugar levels help our body feel more satiated which is likely to avoid any type of unhealthy eating. 2. participants who had fructose responded more readily to food pictures as compared to those who had glucose. this suggests that participants may be more motivated to eat after a dose of fructose. 3. fructose drinkers were more likely to choose food over a delayed money reward compared to glucose drinkers.this implies that after drinking fructose people can subconsciously pick immediately calorie-gratifying choices over long term benefits. the results though we can analyze from the above study that fructose and glucose affect us differently, we rarely eat fructose and glucose in isolation. the results imply that pure fructose isn’t good for you health-wise. the best way to reduce your intake of fructose is to eat less added sugar. diet advice: you can surely curb your sugar cravings with fresh fruits. though fruits also contain fructose, but the amounts are relatively low. along with this, fruits contains plenty of fiber to slow down fructose absorption. further fruit is a natural source for valuable antioxidants, phytochemicals and vitamins like c, a, folate and many other nutrients. not only this, eating fruits and vegetables is shown to lower your risk for heart disease, diabetes, cancer and so much more.

Feb 14,2019 0