2016 is here and its time to kick out everything that is standing in the way of your exercise routine and attempt to get fit. the main thing required simplify working out routine is to make up your mind and prioritize health on the top. today we have got the list of 8 most common excuses and busted them so that they no longer block your way – 1. commitment issues to resolve these issues pre-pay for gyms and workout classes. when you sign up you’ve made the commitment, and not going means you’ll probably lose what you paid for. no one wants to lose money! 2. it’s not for me this is the most common excuses as it can be hard to go for workout when you feel too out of shape. remember that exercising not only improves your overall health but boosts confidence as well and that is exactly what you need! you have to start somewhere – try going at off-peak hours when the gym might not be as crowded, or ask a supportive, motivating friend to join you. 3. i don’t like exercising really?? exercise can be fun! there is a workout format for everyone. try out new and different activities until you find the perfect one for yourself! if you enjoy dance, give zumba a try. if you like competitive sports, then crossfit may give you that sense of team camaraderie you’re craving for. another way to pep up your workout is by finding the right workout partner. 4. no time if you don’t have time, make time! don’t have an hour? no worries—it only takes 10 minutes to make a difference. try to do 10 minutes of exercise 2 to 3 times per day. schedule exercising and make it a priority. plan ahead and be punctual to follow it! 5. no idea about how to do it in order to get a better idea about working out and what you should do, it is recommended to hire a personal trainer for one or two sessions to learn proper form, and get an exercise sequence you can go through on your own. nowadays, lot of gyms have new member specials that make it very affordable to give private instruction a try. 6. too tired to workout you feel tired or lethargic when you lack movement in your routine. exercise releases endorphins, increases energy, and elevates your overall mood. even just a little activity promotes the delivery of oxygen and nutrients to your tissue and helps your heart work more efficiently. which means, getting in a good sweat session might be exactly what you need! 7. i look great even if you look great, you should make exercise a part of your routine. exercise does not limit itself to aesthetics only. it does give you a toned physique too, but the benefits of exercise go way beyond a tight body. exercise reduces stress, improve your cardiovascular health, improve your mood, sleep better, and feel better. 8. too old to workout there is no such thing! no matter what your age or physical condition is, it is important to understand that exercise plays an important role in keeping you youthful and mobile. moderate activities like water aerobics or yoga, can feel really good on stiff, achy joints. with age, weight-bearing exercises become super important to maintain bone mass, making modified strength training ideal. you can also go for walking – it’s fairly low impact, but still creates healthy stress on the bones.Jun 17,2019 0
Is cheese a guilty pleasure or part of a healthy diet? this is a never ending debate and there have been both types of arguments on this – some praise the benefits of protein and calcium, others condemning high calories, saturated fat, and sodium. no matter on which side of argument you stand, you’re likely to be still nibbling it away! today, we have got some tips, which will allow you to eat cheese effectively and make it contribute to your weight loss efforts – 1. watch portions to limit calories if you love cheese, there is no need to eliminate it from your diet to achieve your weight loss goals. the key is to limit the portion to 1 oz and buy low-fat or fat-free brands to keep the calories and fat within your daily goals. most available options of cheese have about 72-125 calories in a 1 oz. fat-free brands contain no fat, which subsequently reduces the calories by at least half and sometimes more than that, depending on the type of cheese. cheese like brie and brick, which are semi-soft have fewer calories in comparison to hard cheese options. it is advised to check the nutrient label before buying a cheese and keep a close check on calories and fat numbers! 2. choose cheese as a snack an absolute healthy way to incorporate cheese into a diet is to nosh on it between meals rather than having them as a full meal. it is a great source of calcium and protein and is easily portable. stock up on pre-portioned options, such as the laughing cow wedges or mini babybel cheeses, and enjoy them with wheat crackers, fruits, or a piece of toast with egg whites. 3. protein keeps you full irrespective of the type of cheese, you get at least 6 grams of quality protein in a 1-ounce serving. not only does this make a significant contribution to your daily protein requirement, the protein in cheese also supports weight loss. the main working behind this is that it slows down the movement of food out of your stomach so you feel full longer, further, “harvard school of public health” stated that cheese keeps blood sugar balanced, which means blood sugar won’t drop and trigger hunger. “american journal of clinical nutrition” published a research in may 2013 stating that protein stimulates satiety by affecting hormones that regulate your appetite. 4. calcium & weight loss there have been conflicting results in the role of dairy products and calcium in weight loss. however, “american journal of clinical nutrition” & “international journal of obesity” published reviews in 2012 stating that dairy products facilitate weight loss when they’re part of a calorie-controlled diet. in october 2011, “journal of the american college of nutrition” explicated that though there has been no direct relation between dairy intake and weight loss, low dietary calcium is a risk factor for being overweight. like other dairy products, cheese is a rich source of calcium but the amount you’ll get varies from one brand to the next. 5. other good & bad nutrients on one hand being a dairy product, cheese contains vitamin a, potassium, and is an especially good source of vitamin b-12, which you need to make normal red blood cells and maintain healthy nerves. cheese is also a good choice for a low carbohydrate diet. on the contrary, cheese is high in saturated fat, so it’s important to choose low-fat or fat-free brands to avoid this unhealthy fat. cheese can also be quite high in sodium ranging from 16mg-500mg. the bottom line the key is to enjoy this delicious dairy product in moderation. as per usda, a serving as 1.5 oz (45 g), which is a good guideline per day when balanced alongside other saturated fats. even if you’re into the real food philosophy, it’s still a good idea to show some restraint. indulging into foods you like positively contributes in weight loss but keeping a check on portions and frequencies is the key to success. here are a few fresh ways to make cheese part of a healthy diet: folded into eggs, atop an open face sandwich, with fresh veggies, baked casserole, sprinkled on a salad, with a fruit, etc.!Jun 01,2019 0
Enjoyed your weekend with food? now what to do to get back your weight loss regime on track? simplest solution – you plan to carry on the same indulgent routine that includes heavy meals because of de-motivation to go off the track… but wait! before you give up on your weight loss desires because of being guilt for one heavy meal, check out these steps, which will help you to get back on track when you’ve blown your calorie budget- 1. there’s always a new day one heavy meal or one day of binge eating won’t have a big impact on your progress, but if you have been following the same unhealthy routine for a week or month then it can definitely set you back. now, rather than planning to have healthy meals from tomorrow, it is advised to begin eating right from your very next meal only. a little indulgence would not destroy your week’s efforts – just get right back on track, and you will feel good that you did. 2. be positive don’t punish yourself for slipping up or falling of the wagon, rather regain focus on the reasons that led you set these goals in the first place – look stunning in a friends’ wedding?, fitting in your favorite lbd?, etc. keep a positive outlook! remember that this is a time taking journey, after all, and it will be full of peaks and valleys. 3. reassess your calorie budget want more calories to enjoy your favorite sweet dish after dinner?? it’s time to sweat it out! burn more calories throughout the day by indulging in hardcore workout routine to have a bigger calorie budget. plus, don’t forget that the more you workout the closer you are to your weight loss goals! 4. formulate effective strategies ok! so you know that you have blown off your calorie budget… it’s time to check out the reasons behind it. did you eat the cake because it was there in the refrigerator? did you have a heavy dinner because it was a party? did you eat the sweets because you were tempted to eat them? assess whether the reasons behind the act were internal or external. if they were internal it’s time to practice standing up for yourself and embracing the power of “no” and if the reasons were external stay away from them (don’t bring the cake inside your house if you can’t exercise portion control). 5. skipping meals is not the solution just because you have blown your calorie budget at lunch that doesn’t mean that skipping the dinner is a solution to it. if you try to severely restrict your calorie intake to make up for the splurge, it is likely to backfire which can set you up for a never-ending cycle of blowing the budget. skipping meals creates ravenous hunger and, at that point, everything in sight might look good! the best solution is to just chalk it up as a small splurge and continue on with your healthy eating plan. 6. get support weight loss is not easy, so make sure you have enough support to create lasting change. in order to discuss emotional eating and barriers to change, it is advised to get some professional support from a dietitian or a counselor. even if you blown off your calorie budget, it is important to consider that splurges are part of daily living – the key is to keep them in moderation so that they don’t become a barrier in your weight loss progress!May 31,2019 0
Most men work intensely for a super awesome 6-pack physique, but many aren’t aware of how they are supposed to work to achieve them. unfortunately, a proper workout for a sexy midsection doesn’t always involve hundreds of crunches or sit-ups. in fact, you can get great looking abs without them. in order to get washboard abs, you need to focus on improving core strength and most importantly, core stability. the core consists of 29 muscles and it is the center of all your body’s movements. almost every movement you make connects to the core. inadequate core stability wreaks havoc in any workout, whether it involves the abs or even the legs. crunches and sit-ups are great and a staple part of any man’s regimen but their efficacy wears down after a while. try adding these advanced core exercises to sculpt a beach-worthy body: 1. leg raises leg raises are awesome for your lower belly. performing a single leg raise is simple. start with your back against the floor and raise your legs vertically toward the ceiling. keep your legs as straight as possible, keep your toes pointed up and slowly bring your legs together toward the floor. you should feel it in your abs after 2 reps. if you don’t feel it, make sure your lower back is in contact with the floor as you bring your legs down and slow your movements down a little. 2. hip lifts/reverse crunches this exercise is similar to normal leg raises, but it adds the hip element. lie with your back flat on your mat or the floor and hold your legs vertically in the air. keep your legs straight and point your toes to the ceiling. with your arms on the side and palms touching the floor, focus on the region below your belly. let your legs lean back toward your shoulder and lift your hips off the ground. raise them up as high and possible. pause and gradually return to initial position. this makes one repletion, brace yourself for 10 more. 3. oblique rotations sit on the floor with your hands behind your head, supporting it. bend your knees and keep your feet flat on the ground. lean your torso back at a 45 degree angle to stabilize it and twist your core to the left, lowering your body towards this direction. right when you’re about to reach the floor, turn clockwise to your right while swinging your body back to center and then toward the right. continue this movement left and right and perform 10 repetitions on each side. 4. hanging knee crossover hang on a pull-up bar with your hands slightly more than shoulder-width apart. make sure your palms are facing forward and your feet are almost touching the ground. slowly raise your knees with your legs together toward your right shoulder. lift as high as possible and pause in the uppermost position for a few seconds. straighten your legs and repeat the same movement toward the left shoulder. perform as many repetitions as possible and repeat this entire workout twice more.May 23,2019 0
You are what you eat! what’s interesting is that this applies to cows as well. most of us have been forced into believing that meat is meat, regardless of the quality. however, recent research shows that grass fed beef is far superior to grain fed beef in terms of its nutrient content. the difference comes in how they are raised. grain fed cows are force-fed grains and are kept in closely packed environments with other cows. grass fed cows are allowed to consume grass freely on large areas – they’re much happier cows and their meat is incredibly nutritious. recent research also indicates that red meat, whether grass-fed or grain-fed is not a source of heart disease. phew. keep reading to find out how grass fed meat trumps the conventional grain-fed variety: 1. higher in good fats grass fed beef have 2 to 4 times the omega 3 fatty acids of regular grain fed beef. additionally, the saturated fatty acid composition varies between both meats too. red meat is composed of three different saturated fatty acids: stearic acid, myristic acid and palmitic acid. research shows that stearic acid does not raise blood cholesterol levels and the good news is, grass-fed has higher levels of it. this also means that the potentially cholesterol-inducing palmitic and myristic acid proportions are lower in grass fed meat. 2. higher in vitamins and minerals grass fed meat has a higher composition of the following minerals, vitamins and antioxidants: a. carotenoids carotenoids give fat its yellowish hue. you’ll notice this while cooking grass-fed meat. carotenoids are precursors to vitamin a found in green plants and orange and yellow vegetables. b. b vitamins b vitamins are required for almost every function in the human body, including cognitive function, heart health, muscle health and fertility. c. vitamin d red meat is rich in bioavailable vitamin d which has a greater impact on our blood levels compared to vitamin d in dairy and synthetic varieties. 3. iron we aren’t strangers to the fact that red meat is among the highest sources of iron. iron is especially important for pregnant women and people with iron-deficiency anemia. 4. omega 3 and omega 6 balance most of us have become buddies with these, often labeled as good fats and better known as polyunsaturated fatty acids. however, it’s important that your diet has a balance between the two as greater levels of omega 6 fatty acids, which is a common problem among americans, can increase your risk of chronic illnesses. the reason is that omega 6 fatty acids are pro-inflammatory, while omega-3s are anti-inflammatory so the goal is to consume more of the latter. the good news for those who can’t afford grain-fed beef is that any type of red meat will have consistent omega-6 fatty acid levels. however, as mentioned earlier, grass fed has a league of its own because it is much higher in omega 3 fatty acids. 5. conjugated linoleic acid conjugated linoleic acid is another type of polyunsaturated fatty acid that is found naturally in meat and milk products. conjugated linoleic acid has powerful antioxidant properties, which makes it highly protective against chronic illnesses such as diabetes, heart disease and cancer. grass-fed beef, on average, possesses 2 to 3 times more conjugated linoleic acid than its grain-fed counterpart.May 21,2019 0
We know you’ve had enough of the whole “sitting disease” hype because you have to sit for 5 to 12+ hours of your day to pay the rent and feed your family. sitting several hours a day at a desk can be challenging alone and fitting in healthy eating habits and exercising may seem like too much on your plate. however, ignoring positive habits like these can be harmful to your long-term health, putting you at risk of many chronic illnesses – heart disease, cancer, obesity, diabetes – you know the drill. keeping in mind the challenges associated with a desk job, we’ve compiled our top tips to boost your health and fitness without disrupting your work routine. 1. improve your posture you don’t have to leave your desk for this. most office folks are prone to poor posture therefore, it’s strictly something you should take into consideration. if you’re using a computer, you’re going to be drawn to the screen, which allows you to crane your neck forward, putting strain on your vertebral column. imagine you’re holding a heavy object, such as a bowling ball. keeping your arms vertical and aligned with your body puts less strain on your muscles compared to leaning the ball forward. when you’re sitting at a desk, your head is acting as the bowling bowl that strains your neck and spine when you lean forward. the solution: keep your spine and neck neutral by sitting straight against your chair. be mindful about your posture at all times. to practice, you can spend a few minutes each day to suck your belly button in and keep your back straight. note that an erect posture makes you look more confident and assertive at a workplace and everywhere else. another benefit of keeping a neutral back is that it helps in preventing a protruding belly. 2. move more during your morning commute park at a distance from your work place and walk the remaining way. if you’re using a garage, use the lower level so that you can climb more stairs. in addition, if you don’t feel odd doing it, try doing a few laps on these stairs – chances are no one will notice. you can also use a bicycle to get to your workplace. for people taking public transportation, getting off a couple of stops before and walking the rest of the way is a great idea. 3. keep healthy snacks handy to avoid the vending machine, simply keep a few snacks with you such as trail mix, baby carrots and a dip (hummus or peanut butter) or fruits with you at all times. these can be easily carried around in zip lock bags, paper bags or plastic containers. moreover, it’s important not to rely on restaurants for your nourishment. bringing your own lunch means that you’ll not only be eating healthier but you’ll save a lot of money too!May 07,2019 0
People have high likelihood to opt for protein powder in order to get the desired amounts of protein in their daily nutrition. though it is a great option to get the energy boost, but it is not the only way to squeeze in protein in your meals. there are some simple hacks in daily life using which you can get the desired protein without any supplements. keep reading to know them now – 1. snack on roasted chickpeas instead of crackers or chips say no to crackers and chips and go for chickpeas instead. pop these in the oven and add whatever spices you’d like, from wasabi to rosemary. you’ll get about 15 grams of protein per half cup. isn’t it amazing? 2. don’t forget canned salmon & tuna for a super quick lunch, pop the can and top a salad with some fish, which can pack up to 17 grams of protein per serving. along with this, it’s super portable! 3. use cottage cheese as an ingredient instead of a snack cottage cheese is a great option to sneak some high protein your meals. there are many recipes in which you can replace the main ingredient with cottage cheese to get the protein boost. there is around 15g protein in 1 cup non-fat cottage cheese. 4. eat 1/2 an avocado every day it is recommended that eating 1/2 an avocado every day, especially if you use it to replace unhealthier foods is a great option to increase protein intake. one avocado packs in 4 grams of protein, which might not sound like much, but the fruit contains all nine essential amino acids. use it instead of butter on toast, or bake an egg in it for even more protein. 5. there’s more to chicken breast an unseasoned chicken breast is not the only for meat lovers to get protein. when it comes to lean meats, turkey breast, pork, fish, and even beef (lean cuts like top round, sirloin, and flank steak) are also highly packed with a protein punch. 6. switch to greek yogurt greek yogurt is strained during the manufacturing process to remove more liquid than normal yogurt, making it denser and more protein-packed. one single container of fage 2% yogurt has 20 grams of protein. can you believe it – 20 grams! 7. its time for nuts & seeds not only the nuts taste great, but they have tons of protein naturally. sprinkle pumpkin seeds or sunflower seeds on salads, or toast them in your favorite granola recipe. other high-protein choices include almonds, peanuts and pistachios. 8. experiment with less common grains too quinoa is not the only option when you are looking for proteins. there are some less common grains too that are loaded with proteins. 1 cup of quinoa has 8.14g of protein while 1 cup of spelt has 10.6g of protein, 1 cup of kamut has 9.82g of protein, 1 cup of teff has 9.75g of protein, 1 cup of amaranth has 9.35g protein, 1 cup of sorghum has 8.68g.Mar 04,2019 0
Here comes the star of all the grains – quinoa, a tiny, bead-shaped, bitter flavored and firm textured grain. unlike wheat or rice, quinoa is a healthy protein – containing all eight of the essential amino acids. united nations label it as a supercrop for its health benefits: packed with dietary fiber, phosphorus, magnesium and iron. it is also gluten-free and easy to digest. quinoa is easy to prepare and its fluffy texture and slightly nutty flavor make it an excellent alternative to white rice or couscous. check out some of the smartest ways you can make this wonder grain a part of your weight loss regime – 1. plain quinoa – quinoa has a lovely nutty flavor, and it can cook in less than 20 minutes, so we think it’s a great alternative to pasta or rice for a quick meal. you can simply rinse the quinoa, toast in a saucepan, add liquid and bring to boil, fluff and enjoy! 2. substituted for another grain -quinoa has a similar texture when cooked to other fine and fluffy grains like bulgur wheat or rice. so it’s great substituted in dishes that use it as a core ingredients like quinoa tabbouleh or fried quinoa with vegetables. 3. in a salad – quinoa is a fabulous base for easy, quick, filling grain salads. you can start using it as an ingredient in any of your favorite salad and we are sure you will love it. 4. as a stuffing – quinoa makes a great stuffing. you can use it as a stuffing in tomatoes, dumplings, stuffed mushrooms or chile relleno. it just goes perfectly with everything. 5. eat in breakfast – quinoa’s high protein content and quick cooking time make it a great breakfast as it will keep hunger pangs away for hours. try it in a form of breakfast bowls, pancakes with a little maple syrup and a handful of nuts, or simply sauteed with a fried egg on top! 6. soups – quinoa tastes delightful in the form of liquid as well. just cook it with your favorite vegetables and a hearty soup is ready for you in no time. 7. toss into a smoothie – though chia seeds or flax seeds are a common addition to smoothies you can simply add quinoa also to get that extra punch of proteins. the dose of protein will transform your fruit smoothie into a legitimate morning meal that will keep you full until lunch. use 1/2 cup of cooked quinoa per 1 cup of smoothie. 8. amazing option for an energy bar how about making your own version of your favorite breakfast bar that too with the addition of quinoa. doesn’t it sound yum? they really taste great and are loaded with protein when combined with oats, seeds, nuts, dried fruits, chocolate chips and your favorite butter. this satisfying super food is more versatile than you think and will surely contribute in boosting up the weight loss process. download mevo app now from google playstore/app store to get amazing healthy quinoa recipes which will keep you motivated to accomplish the weight loss goals faster and live a healthy life. play store link – https://play.google.com/store/apps/details?id=com.mevolife.mevo&hl=en app store link – https://itunes.apple.com/in/app/mevo-weight-loss-fitness/id1082646969?mt=8Feb 19,2019 0
Magnesium is a mineral that’s naturally found in the body and is present in many of the everyday foods you consume. magnesium can also be found in supplements and medicines normally found in your medicine cabinet, such as antacids and laxatives. this powerful mineral aids in biochemical reactions in the body, muscle, and nerve function, blood pressure regulation, protein synthesis, and blood glucose control. magnesium is imperative for energy, bone, and dna production. without this mineral, calcium and potassium ions could not be transported across the cell’s membranes. this process is important for muscle contraction, impulse conduction, and normal heart rhythm. it’s proven difficult to get a spot-on and accurate reading of magnesium levels due to its presence in bone and cells. only a trace amount of magnesium can be found in the blood serum. a medical professional can assume that you have high or low magnesium levels by assessing whether your blood serum levels test in the normal range via a blood test. normal serum concentrations range between 0.75 and 0.95 millimoles (mmol)/l. hypomagnesemia is defined by levels less than 0.75. so, with magnesium being a vital part of your body’s function, what can you eat to keep your levels at a normal ratio and what is affected when your body is deprived of this important mineral? foods rich in magnesium if you have low magnesium levels (hypomagnesemia), one of the easiest ways to help raise them and keep them at an appropriate level is by eating magnesium rich foods. magnesium is wildly found in plant and animal foods. think green leafy vegetables such as spinach, nuts, whole grains, legumes, and seeds. in general, foods that are rich in dietary fiber have been found to contain a good source of magnesium. if you’re in need of this mineral, stay away from processed foods, as the process in which they remove the nutrient-rich germ and bran can lower magnesium levels substantially. if your levels are low, ask yourself, are you getting enough water? bottled, tap, and mineral water are great sources of magnesium. be careful, though, the amount of magnesium found in water can vary by brand and source. if you’re a numbers person, then you would be happy to know that 30% to 40% of dietary magnesium consumed is absorbed by the body. magnesium can help with… pms: along with mood swings, pms can cause symptoms such as heavy abdominal cramping, fatigue, and water retention. by increasing ingestion of magnesium rich foods, you can improve your general mood along with reducing bloating and stomach cramps. you can also go to your local health store for dietary supplements containing this mineral. diabetes: can be prevented or helped by consuming magnesium. the most common causes of diabetes are the result of insulin resistance. magnesium has been shown to be effective in stopping insulin resistance or helping protect against it in the first place. migraines: people who suffer from migraines have lower levels of magnesium than those who do not. magnesium can have a tremendous effect in reducing migraines or stopping them in their tracks. download mevo app now from – app store – https://itunes.apple.com/in/app/mevo-weight-loss-fitness/id1082646969?mt=8 play store – https://play.google.com/store/apps/details?id=com.mevolife.mevo&hl=enJan 14,2019 0
Do you wake up in the morning feeling tired and groggy? we sit at our desks all day, go home and watch tv or look at our computers, struggle to fall asleep, and wake up feeling worse than before. if you are plagued by fatigue, here are 10 tricks you can try to boost your energy and vitality. 1. aromatherapy grab some dried rosemary and crush it up in your hand. you can hold this under your nose, or boil it into a rosemary tea and let the steam from the tea rise up gently over your face. the smell of this herb will help stimulate your mind and give you energy. 2. drink more water dehydration leads directly to fatigue, so if you’re feeling tired in the middle of the day, try drinking a glass of water. a few other signs of dehydration are bad breath, a bad mood, or cravings for your favorite junk food. 3. cover your face with a cold washcloth soak a washcloth in icy water, wring it out, and then place the cold cloth over your face. the cool temperature will stimulate your facial muscles and your mind, giving you renewed energy. 4. get some sun sitting in the office all day, especially in winter, leads to little sunlight. but this is incredibly bad for our health. make sure to spend 15 to 20 minutes out in the sun every day. sunlight boosts energy level, fights seasonal affective disorder, and stimulates vitamin d production in our skin. 5. go for a walk it is no secret that sitting at a desk all day is bad for our bodies and our minds. walking gets you out of your chair, into the sun, and moving your muscles. the exercise will boost your brain’s production of positive neurotransmitters and endorphins. 6. drink green tea green tea is an excellent substitute for coffee. the tea boasts cancer fighting antioxidants and has been shown to promote weight loss. for an all-natural energy boost, switch your afternoon coffee for a cup of green tea. 7. breathe deep deep, mindful breathing can bring energy and positivity into your day. sit up tall in your chair and inhale slowly, filling your lungs completely. pause here. then exhale slowly, pushing out all of the air in your lungs. repeat a few times. 8. garden if you are lucky enough to have an outdoor space at home, head to your local gardening shop and pick up some plants that appeal to you. gardening is a form of exercise that will also boost your mood. digging in the dirt can help fight stress in the body and promote the release of positive neurotransmitters in your mind. 9. turn off electronics – especially before bedtime looking at the blue light of our electronic screens stimulates the brain and tells it to stay awake. to improve the quality of your sleep, turn off all your electronics at least one hour before bedtime. try reading a book or meditating before you hit the hay. 10. get enough sleep it may seem obvious, but so many of us don’t get enough sleep. try moving your bedtime ahead by a half an hour and see what a difference this can make to your overall energy levels! download mevo app now from – app store – https://itunes.apple.com/in/app/mevo-weight-loss-fitness/id1082646969?mt=8 play store – https://play.google.com/store/apps/details?id=com.mevolife.mevo&hl=enJan 02,2019 0
Fermented foods are foods that have been preserved through a process of fermentation. in this process the natural bacteria feed on the sugars and starches in food, which results in lactic acid. the result of this process is longer lasting preserved foods that are high in beneficial enzymes, omega 3 fatty acids, vitamins, and most importantly, different strains of probiotics. but why is this important for us? the benefits of fermented foods there are a variety of different benefits to eating fermented foods. all of these benefits have to do with our microbiome. the microbiome is a word used to describe the colony of good bacteria that live in your gut. these bacteria help you digest food efficiently, getting the most nutrients and living your healthiest life. your microbiome helps regulate your immune system, it keeps your gastrointestinal tract healthy, boosts your mood, improves your brain function, and helps you maintain a healthy weight. and one of the best things you can do for your microbiome is eat fermented foods. there are four main benefits of consuming fermented foods. fermented foods include probiotics – your microbiome is a collection of good bacteria that live in your digestive system and help you s. the best thing you can do for this colony is help it reproduce by consuming probiotics. fermented foods contain good bacteria and may be more effective than probiotic supplements. make sure you read the label and look for the names of the probiotics in the food! better nutrient absorption– fermented foods help you to maintain a good balance of healthy bacteria in your gut. these good bacteria, in turn, help you to absorb all the nutrients of your food. this can lead to increased overall health, raised immunity, and weight loss or maintenance. food preservation – fermented foods are also preserved foods, think pickles or sauerkraut. by fermenting your foods, you can make sure that your vegetables last for months, not days. this is especially beneficial if you are growing your own food! better for your wallet – because fermented foods will last longer than fresh vegetables, it makes sense that it also helps keep the grocery bill down! by preserving your fruits, veggies, and dairy, you can make your food last longer, and spend less on fresh vegetables at the grocery store each week. some of the best fermented foods cultures all around the world eat fermented foods. from shrimp paste in thailand, to yogurt in europe, nearly every culture in the world has invented its own fermented food. let’s take a look at some of the most delicious, and widely available, fermented foods from around the world. yogurt – yogurt has long been popular in europe and the united states. this is a fermented food made from dairy that often has a tangy taste. make sure you read the labels and find yogurt with strains of probiotics. many mainstream yogurts these days don’t have health benefits. kimchi – made in korea, kimchi is spicy fermented cabbage. in korea, this tangy food is served as a side dish at every meal. growing in popularity around the world, kimchi has been shown to promote weight loss, combat cancer cells, and even fight depression. sauerkraut – this pickled cabbage dish originates from northern europe. whereas kimchi is spicy, sauerkraut has a distinctive sour taste, and goes well as a topping on all sorts of different dishes. the takeaway on fermented foods whether you are trying to lose weight, gain better health, or just find a more adventurous topping for your sandwich or salad, fermented foods are worth adding to your diet. next time you are in the grocery store, have a look out for natural fermented foods with good strains of probiotics. or, if you are particularly energetic, try making your own fermented foods at home! you’ll be feeling the health benefits in no time. download mevo app now from – app store – https://itunes.apple.com/in/app/mevo-weight-loss-fitness/id1082646969?mt=8 play store – https://play.google.com/store/apps/details?id=com.mevolife.mevo&hl=enDec 21,2018 0
Smoothies are great for weight loss as they are loaded with the nutrition of their ingredients. today we have got a smoothie which is a powerhouse of nutrition as its main ingredients are succulent, summer-ripe blueberries, and banana. tiny, round blue-purple blueberries have long been attributed to the longevity and wellness and in terms of nutrients they are loaded with fiber, potassium, folate, vitamin c, vitamin b6 and phytonutrient content. bananas have always been associated with weight gain while the truth is that 1 banana has only 105 calories, 27 grams of carbs, 3 grams of satiating fiber and just 14 grams sugar. it is true that compared to other fruits they do have slightly high calories and carbs but sticking to one five inch portion a day will do no harm. let’s checkout this delectable “banana-blueberry-soy smoothie” now which can be prepared in just 5 mins – ingredients frozen blueberries 1/2 cup sliced banana 1/2 soy milk (light) 1¼ cup vanilla extract 1 tsp sugar/honey 2 tsp method 1. blend 1 cup of the milk, the blueberries, banana, sugar or sweetener, and vanilla extract until smooth. 2. add up to ¼ cup more milk if a thinner smoothie is desired. 3. serve chilled. nutritional info serves: 2 calories per serving 125kcal, fat 1.5g, carbs 25g, sugar 11g, fiber 2g, protein 3g download mevo app now from – app store – https://itunes.apple.com/in/app/mevo-weight-loss-fitness/id1082646969?mt=8 play store – https://play.google.com/store/apps/details?id=com.mevolife.mevo&hl=enDec 20,2018 0
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