keto wrap
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When you’re on a KETO DIET, it’s really hard finding options when eating out. You also have limited options for your at-home meal preps, that is, you just can’t prepare meals that include those hearty-grainy sandwiches or those yummy and filling wraps. But recently, when I decided to SWORE OFF GRAINS, I tried re-creating one of my all time favorite wrap – SPINACH, HERB & FETA WRAP in keto style. So for this, I have replaced the usually used wrap with a wrap made of eggs and egg whites whipped together in sesame oil. This gives the wrap that specific texture that it needs to be perfect for filling! Sounds unreal? It tastes un-really good too. Follow this simple KETO RECIPE to meal prep these wraps for quick and carefree breakfasts that are GLUTEN FREE and OH SO KETO-DELICIOUS!Ingredients5 large eggs3 large egg whites1 teaspoon sesame oil½ teaspoon salt2 cups spinach leaves½ cup crumbled feta4 leaves basil, roughly chopped3 whole sundried tomatoes, choppedOptional: 1 teaspoon olive oilMethodFor the Wrap1. In a large mixing bowl combine your whole eggs, egg whites, salt, and sesame oil.2. Whisk together until the mixture is slightly foamy. About :30 to 1 minutes of whisking should bring the desired consistency.3. Use a non-stick pan or a pan prepared with cooking spray. I used a square 9 ½ non stick pan because I feel a square egg wraps easier. Allow the pan to reach medium heat. Pour half of the egg mixture into the skillet, cover and reduce the heat to medium-low.4. Once the wrap is cooked through and there is no raw egg left in the center, remove from the pan and cool on a paper towel or plate. Prepare the second wrap in the same way, cooking medium-low and slow.For the Filling1. Place spinach in the skillet used for the eggs on low heat to gently wilt the leaves. If you prefer soft leaves, leave them in the pan for about a minute.2. Portion out the feta, sun-dried tomatoes, basil, and oil (if using) and prepare to fill your wraps.3. Begin with a layer of wilted spinach, followed with the feta, basil, and drizzle of oil.4. Roll from one end to the other. Wrap in parchment to make eating on-the-go easier!Nutritional InfoServes 2Nutritional value per serve: Calories 360Kcal, Fat 25g, Carbs 4g, Protein 26.5gLooking for more healthy easy to cook Ketogenic recipes? Download Mevo – Weight Loss & Fitness app now and get more than 500+ healthy recipes. Available both on Android & iOS. ...

Core Toning & Improving Digestion
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Core ToningCore strength is important for everyone because:1. The muscles of the mid-body support the weight of the body when standing2. It helps to minimize pain often felt in one area due to weakness of muscles in another areaLower back pain if often felt because of weakness in either the:1. Abdominal muscles2. Lower back musclesAbdominal MusclesMost of the attention that is paid to the abdominal muscles is directed toward the rectus abdominis or the 6-pack.  This is the group of muscles covering the abdominal cavity, housing the organs; which is the outermost muscle from the bottom of the ribs to the navel.  However, there are other muscles in the abdominal region that are essential to proper core strength.1. Lower abdominals are located below the navel2. External Obliques are the muscles of the side which are accessible to the touch3. Internal Obliques are located underneath the external obliques and cannot be touched4. Transverse Abdominis is located underneath the internal obliques and are the deepest of the abdominal muscles.  This muscle is most important for protection of the spine and internal organs.  This sheet of muscle is also known as the body’s corset as it is the muscle that tightens the mid-section and flattens the belly.  Women who go through pregnancy will experience a dramatic distension of this muscle allowing for the growth of the baby.  Quite often post-pregnancy, the muscle does not return to its original shape and strength.  Exercises targeting this muscle can help in strengthening it and returning it to a flatter shape.Back MusclesThere are many muscles of the back as it is very large and complex.  But when it comes to the core, the muscle of interest is the lower back muscle or erector spine. These are two muscles on either side of the spine attaching to the hip bones or pelvis. Pain in the lower back can be due to:1. Weakness in the lower back muscles2. Weakness in the abdominal muscles causing lower back pain3. Standing for extended periods will often cause lower back pain especially with weak lower back muscles.ExercisesCrunches: While lying on your back on a bench, lift your shoulders upwards just a few inches, enough to feel full contraction of the rectus abdominis or 6-pack. As there are 3 “rows” of muscles forming this group, there are 3 variations to completely work the area and this is based upon leg positioning.  The upper body movement described above is done with the legs:1. Forming a 90-degree angle between the upper and lower legs to work the top row2. Lowering the legs to form a 45-degree angle will target the middle row3. Feet flat on the floor targets the lower rowObliques are exercised with the same movement describe above except that the body should be turned slightly to one side and then to the other.  Lower abdominals are exercise by lying flat on either a bench or the floor.  The beginning position is with the legs together vertically in the air.  You should be able to feel your tailbone against the bench or floor.  Slowly move your feet over your face while maintaining the legs outstretched.  This contracts the muscle when done slowly!  People often do this movement too quickly which only uses momentum to move the feet from point A to point B rather than by contracting the muscle itself.Transverse Abdominis can be worked on the weight stack/pulley machine by grasping a rope, hands by the side of your head while your knees are on the floor.  The upper leg should remain vertical and only bend forward at the waist. Do not allow your hips to drop during this movement as that is simply using body weight to lift the weight rather than the contraction of the muscle.To correctly work the 6-pack, the spine must curve in the lower back.  To work the transverse muscle, the back remains flat.DigestionDuring the process of food digestion, the solid food is:1.  Chewed into small pieces and combines with an enzyme in the saliva and is then swallowed2. When in the stomach, acids reduce this to a gel-like mixture that moves into the small intestine where most of the nutrients are absorbed into the blood and transported for use.3. This remaining mixture later leaves the body as solid wasteThe digestion process can be aided through the consumption of:1. Dietary fiber which comes in two forms, soluble or insoluble.  A. Soluble fiber will combine with the mixture aiding in the absorption of the nutrientsB. Insoluble fiber allows for smooth passage of the mixture through the digestive tract.  This is important as is prevents a build-up of solid waste causing bloating and cramping.   And if movement through the GI tract is too slow, irritation can occur known as diverticulitis or a more chronic condition called diverticulosis.2. Water is important for the following reasons:A. Ensuring that the mixture traveling through the body is softB. Hydration of the body, as dehydration, can cause problems with digestion as well as retention of water in the skin and solid waste in the intestinal tractDeveloping strength in the core muscles while not consuming enough water and fiber to improve digestion might feel like putting a belt around a balloon, both are important.  Most people don’t drink enough water and don’t care about it.  But if you consider that drinking 2-3 liters per day will aid in weight loss by eliminating solid waste and retained water, as well as removing salt from the body, it might become more of a desire....

Everyday Superfoods To Add To Your Diet
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What makes a food item a superfood? The answer is high amounts of micro nutrients and other unique compounds that have incredibly healing potential. Many people think that superfoods are impossible to find, or are extremely costly, but most of them live in your local grocery stores only. Checkout the list of the amazing superfoods that are readily available, which can easily be made a part of your daily routine -a) SPINACHEveryone knows that spinach is a nutritional powerhouse. Fastest way to load up on nutrients at lunch or meal-time, is to toss a handful of baby spinach into soups, sandwiches, and pasta dishes.1 cup of spinach has about 41 calories with - 377% Vitamin A - 29% Vitamin C - 24% vitamin B2 - 67% folate - 35% iron - 17% fiber - 21% tryptophanb) AVOCADODon't feel guilty when you dig into your favorite avocado as it is a complete overdose of nutrition. Though this fruit is high in fat, but it is also loaded with fat-busting nutrients like fiber and vitamin B5.1 cup of avocado at 233 calories contains: - 39% fiber - 29% folate - 24% vitamin C - 20% vitamin B5 - 20% potassium - 19% vitamin B6c) KIWIThis hairy monsters are majorly packed with vitamin C. Vitamin C is a potent antioxidant which plays a crucial role in helping your liver detoxify your blood and keep a myriad of other bodily functions moving along smoothly. Not only this, kiwis are the perfect travel food too — no knife required because you can eat the skin and its fury exterior softens as soon as you start to chew. 1 kiwi is only 46 calories with - - 120% of Vitamin C - 8% fiber - 8% potassiumEnjoy kiwi in form of a gazpacho or sweet & spicy salads with your chips.d) CHERRIESJust like other fruits, cherries are also high in water content. The water content from the fruits is retained more efficiently by the body than just drinking a glass of water. Other than this, cherries are high in phytonutrients, particularly anthocyanin, a powerful antioxidants that is good for the liver. Cherries also have the ability to ease the aches and pains plus some studies suggest that eating a lot of fresh cherries can help you with weight loss too. Further, 1 cup of cherries at 90 calories contains: - 16% vitamin C - 12% fiber - 3% irone) MUSHROOMSMushrooms are loved by all health conscious people as they are impossibly low in calories, have cancer killing compounds, and are rich in Niacin, also known as vitamin B3, that helps keep blood cholesterol in check.  3 cups of mushrooms contain: - 19 calories - 30% selenium - 25% of vitamin B2 - 16% of niacin - 21% copperThis is a must have superfood which can be enjoyed in form of pasta, gravy, stuffed or roasted!f) BROCCOLIA part of the cruciferous family, broccoli has been touted as a superfood, and for good reason: It boasts cancer-fighting compounds along with a long list of essential nutrients, 1 cup of broccoli has only 30 calories with - - 205% of your daily recommended value (DV) of vitamin C - 194% of Vitamin K - 2.5 grams of fiber - 14% folateBroccoli is a super-charged vitamin-packed veggies because it’s so easy to cook, has a mild flavor, and is even kid-friendly....

5 Quick HIIT Workout moves you should try today
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HIIT is gaining popularity fast, but what in the world is HIIT? It’s an acronym for High Intensity Interval Training, and it’s become a popular way to workout anywhere, as HIIT does not require you to use special environment or machines for training. It’s a great way to exercise since you don’t have to go to gym or purchase expensive equipment, and also because HIIT exercise takes very little time: the entire workout can be completed within 30, 20, or even 10 minutes.Each short exercise can be done in 20 to 30 seconds. In case you were wondering where to start, we compiled a list of 5 Quick HIIT Workout moves for you to try today.1. Jumping JacksYes, this is a legitimate exercise move! To do a jumping jack, stand up straight with your feet hip-width apart, arms by your side. Then, jump your feet out while raising your arms. Repeat as fast as possible. If you experience difficulties with regular jumping jacks, you could step side to side while raising your arms.2. SquatsTo do a squat, imagine you are sitting on an invisible chair and try to keep your back and chest as straight as possible. Your legs should be hip-width apart, and once you are in the position, push your hips toward the ground. Lift your body into a standing position by pushing through the heels. Your bodyweight should be on your heels. If you need assistance with this exercise, a chair may be used.3. Sit-upsBecause they are more exciting than push-ups, right? To do a sit-up, lie on you back on the floor and bend your knees 90 degrees. Pull your chin in slightly. While keeping your feet and butt on the floor, lift your torso up off the floor and towards your thighs. Come up as high as you can.4. BurpeesThey are known for being challenging, but as excruciating as they may be, they’re really effective at muscle building. To do a burpee, stand with your arms at your side, legs shoulder-width apart, and put your bodyweight in your heels. Push your hips back, bend your knees, and lower your body into a squat. Place your hands on the floor, directly in front of, or inside your feet. Shift your weight onto your hands. Jump your feet back to softly land on the balls of your feet, in a plank position. Your body should be in a straight line from head to toe. Jump your feet back so that they land just outside of your hands. Reach your arms overhead and jump up high into the air.5. Side LungesTo do a side lunge, hold down a pair of dumbbells with your arms, and stand with your feet and knees together. Then, take a large step with your right foot to the right side, and lunge toward the floor. Make sure your right knee does not extend past your toes and keep your left leg relatively straight. Push off through your right foot to return to the start.These are all simple exercises by themselves, but when combined they are highly effective. The exercises are to be repeated as often as possible within the given exercise time for maximum effect....

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The biggest challenge in order to lose weight effectively is handling the hunger pangs. Soups are a great option as they make you full without intake of too much calories. As per a study conducted by Obesity Research in the year 2005; people who ate two servings of low-energy-dense soups per day experienced 50 percent more weight loss than those who took in the same amount of calories in a high-energy-dense snack. Choosing the right type of soup is very beneficial for weight loss and to make it easier we have got 1 delectable soup recipe for you today - "Lime Lentil Soup." Check it out now:-Ingredients2 tsp vegetable oil1 medium onion, chopped finely2 cloves garlic, crushed2 cm piece fresh ginger, grated1 tsp cumin seeds1 cup red lentils2 cups vegetable stock2 1/2 cups water400g can diced tomatoes1 tsp finely grated lime rind1/4 cup  lime juice1/3 cup fresh flat-leaf parsley, choppedPreparation1. Heat oil in saucepan, add onion, garlic, ginger and cumin, cook, stirring, until onion softens.2. Add lentils, stock, the water and un-drained tomatoes, bring to the boil. Simmer, uncovered, until lentils are softened.3. Stir in rind and juice, return to the boil. Remove from heat, stir in parsley.Nutritional InfoServes 4Calories per serving 248 Kcal, Carbs 38g, Fat 4g, Protein 15g...

Ways to Put the Fun Back in Fitness
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Sometimes the schedule for physical activities becomes monotonous and loses its fun. Going to the gym, starting with elliptical machine, followed by treadmill, and some strength training everyday makes it more like a task rather than a fun fitness activity. If you have started to feel bored with your daily workout schedule and don't want to go to the gym anymore it's the right time to reevaluate your workout routine and put the fun back in fitness! Checkout these simple tips  which will help in putting back the fun element in your fitness schedule -  1. Use the TechnologyTechnology is like your best friend when it comes to weight loss and fitness. How about we tell you that there's an app which gives you credits to lose weight? MevoFit app is a perfect amalgamation of fun with fitness. Lose weight using the extensive calories counter, healthy recipes, diet plans and workout plans and as you keep losing weight as a reward you keep earning credits.2. Join a ClassIn order to make fitness fun, simply join a workout class - be it zumba, barre or crossfit. There are variety of exercises in these classes which help in keeping the fitness routine fresh. Simply checkout your nearby gyms, recreational center or park to find a class that sparks your interest.3. Make it a GameCompetitions are always exciting and motivating. Organize a game of soccer, volleyball with your friends, colleagues, neighbors during the weekend - you’ll be sure to have a good time.4. Go Beyond the WallsJust plan to have your daily workout session outside and not in the gym. It will not only make your workout fun but also give you a nice vitamin D boost. If you are searching for a new type of workout you can engage yourself in park strength circuit!5. Embrace the NatureThere are tons of smart ways to get fit whilst you enjoy the beauty of nature. How about going on a day trip to a nearby hiking trail or enjoy the water with a canoe ride?6. Don't be a BoreRather than going to the bar with your friends for a drink how about you go to a club and hit the dance floor or organize a theme dance party. This is the best way to party and have a fitness session along with it.7. Workout with a FriendHow about you make your fitness session interesting by working out with your friends, coworkers or loved ones. Further, if someone else is counting on you, you’re less likely to skip your workout.8. Go for a Race/MarathonEnrolling yourself for runs/marathons is another great way to spice up your workout routine. You don’t have to be a professional athlete to enjoy crossing a finish line.9. Hire a CoachA professional coach is really helpful in helping you discover what activities you enjoy and brainstorm the new ways to be active. This will also help in boosting the weight loss results as they will keep you accountable!These tips will be helpful in getting back the fun element in your daily workout routine. Further, download MevoFit App to log all your workouts at one place and stay motivated -Play Store - Click HereApp Store - Click Here...

Why a brisk walk is a really great workout
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All exercises are good, but when talking specifically for weight loss, it's really hard to beat Brisk Walking. This activity will melt away the pounds, tone your flabby bits and leave you on an emotional high. It is one of the most efficient ways to burn calories and get fit without restricting your diet or enrolling into any fitness club. Scientists at the University of Pittsburgh recently revealed that overweight people who walked briskly for around 30-60 mins a day lost weight even without much change in their other lifestyle habits.Not only this, another American study highlighted that people who walked for at least 4 hours a week gained approximately 9 pounds lesser weight in comparison to other couch potatoes as they get older.Benefits of Brisk WalkingSome of the major benefits of including this activity in your daily workout regime are highlighted as under:-1. It works even when you’re at restHigh-intensity workouts like brisk walking stimulates effective "after-burn" in comparison to low-intensity workouts. Even if you compare brisk walking with other exercises, it has been highlighted that by certain studies that it (brisk walking) will lead to greater weight loss, most likely because your resting energy expenditure stays elevated even after you are done. Not only this, certain comparison studies have shown that brisk walking leads to 90% more calorie burnout in comparions to the calories burned through weight lifting!2. Keeps you dedicated towards your goalsThe simple rule of exercising is that if you don’t enjoy it, you won’t stick to it. It has been highlighted by certain studies that brisk walking can actually get you high. There is a clear linkage between moderate to intense exercise and morphine-like brain chemicals called endocannabinoids, which suggest endorphins alone aren’t responsible for the occasional flood of euphoria that rushes over you during a hard run. That happy sensation you had after your last race makes you want to go for another, right?3. Time-efficient and convenientYou can do it alone. You can do it almost anywhere. You don’t need any equipment beyond a pair of running shoes. These are some of the reasons, brisk walking is the best workout for weight loss - it’s cheap, it’s accessible, and there are fewer barriers to block your workout regime!How Long Should You Walk Each Day to Lose Weight?On an average basis, an individual should walk at least 10,000 steps (about 5 miles) in a day to stay healthy and about 16,000 steps to lose weight. Normally a person walks about 4500 steps daily for his regular chores. It is suggested to increase your walk timing by 5 minutes every 2 weeks. If you follow this workout plan religiously, in just 3 months the results will speak for themselves.Types of WalkingIf you are bored of your daily walking schedules or patterns, how about experimenting with some new ways of walking:-1.Nordic walkingThis type of walking uses ski-like poles. John Pocari, a professor from the University of Wisconsin, studied the benefits of walking with ski-like poles forces people to pick up their pace and work harder without realizing it.2. Mall walkingAlso known as "mallercise" in U.S., this type of walking was derived by the doctors who encouraged cardiac patients to incorporate indoor walking in shopping malls to hasten their rehab.3. TreadmillsTreadmills are softer and have easier terrain, which makes them a good choice for walking as they are less strenuous than the hard road. It is really suitable for people with terrain and back problems. For better results set them on a slightly incline level.Thus, it is clear that brisk walking is an effective way to lose weight and you must include it in your daily routine to see quick results of your efforts!...

Fitness Gadgets
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A few years back, Nike & Apple collaborated for their product Nike+ iPod sensor to track your run mileage and pace, which was one of its kind! Over the time, since that apparatus came out, there are many new fitness-tracking devices like Vivofit, Forerunner, FuelBand, UP band, Fitbit & more. There are devices that count our steps, tell us how far or fast we run, assess our sleep & also measure heart rate. Now everyone can track not only how many calories we take in, but how many we burn each day as well, which was earlier accessible only to athletes through the assistance of coaches.Considering the increasing usage patterns & dependence, the question arises: Are fitness gadgets & devices actually any good for weight loss? The answer to this question is very subjective and depends on the usage patterns of the technology. The collected stats can help in highlighting your weak spots and working upon them can help you get healthier, but getting bogged down with it has many negative effects, too.THE GOOD1. The power of knowledge -A strong plan is a must-have to win & achieve goals! To achieve goals, you must reduce the gap between where you are & where you want to be! Fitness tracking gadgets provide a ballpark range of daily activities and maintain its log, which ultimately helps in achieving the plans!2. Actual visible results -Compiling data sheds light on the big picture. Sometimes we need a reminder of just how active we are or are not. This makes a major impact on the outcomes of efforts in terms of results!3.  Accountability -In words of Mark Twain there are 3 types of lies - lies, damned lies, & statistics. That said, it's hard to argue with the numbers when you wear a gadget. The only way to hit your target numbers is to earn & work for it. If you need that extra little push in getting active, this is something you can look up to!THE BAD1. Accuracy - In my research, I have found out that there are many people who have pointed out towards the disparities of data across devices, this begs the question of how accurate any of the devices are?2. Not able to measure variations - Apparently skating, skiing, and gliding are hard to measure on these devices, which reduces its usage scope!3. Science v/s humans - Too much dependence on analysis & numbers can distract the emotional construct of your behavioural patterns. In short, you must be careful with a fitness tracking wearable that it doesn't become your central focus.Conclusion: The Bottom LineWhen it comes down to the question of whether you should buy/use a fitness device, I'd say it depends on your fitness journey. You certainly have to know where you are and where you're going in order to achieve goals, for which, a fitness device can give you much needed baseline. On the other part considering the cost-benefit analysis, you have to to wonder if $100-$150 is worth it in the long run?As per my opinion, these devices feel more like a short-term aid versus something that helps make long-term lifestyle change. A tracker may help you to get excited about moving more, but the question remains, will it help you stay excited in the long run? Ultimately, all that matters when it comes to fitness is developing genuine motivation & dedication. As for now, I would like to conclude by saying that, currently I like my fitness device a lot, but I doubt I'll be wearing it 2 months down the lane. The novelty simply wears off!...

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They say that your skin is an external reflection of what is going on inside your body, and in honesty, this is not too far from the truth.If having a clear complexion without blemishes and maintaining a youthful appearance is important to you, then it is essential that you eat foods which contain the important skin nutrients and avoid certain detrimental lifestyle habits.1. Get the right nutrientsSome of the most important nutrients for good skin include vitamin A, essential fats, and zinc. High vitamin A foods include sweet potatoes, carrots, dark leafy greens, winter squashes, lettuce, dried apricots, cantaloupe, bell peppers, fish, liver, and tropical fruits, so be sure to get plenty of these foods into your diet.Essential fats can be obtained from nuts- especially almonds and walnuts- as well as foods such as avocado, while zinc-friendly foods include oysters, liver, lamb, sesame seeds, pumpkin seeds, and peanuts.Just be aware that some of these foods are high-calorie foods and should therefore be eaten in moderate amounts- you can still get plenty of what you need for glowing skin by eating them in moderation.2. Limit the bad habitsIt goes without saying that the foods and drinks you probably already know are not good for you should be avoided if you want to have a clear complexion.Try and limit alcohol, coffee, and tea consumption, as well as foods and drinks that are high in sugar and saturated fat. Alcohol and caffeine dehydrates the skin by moving fluid out of the body, which can cause to premature wrinkles, and sugar also hastens the aging process.You need to also avoid exposure to smoke from cigarettes and eliminate toxins from your environment which can disrupt your hormonal balance that is often reflected in how clear your complexion appears. Those pimples that pop up every month are usually related to hormonal imbalances and fluctuations which have a direct bearing on your skin.3. Eat plenty of fresh produceIt is also obvious that having a high intake of fresh fruits and veggies is important for glowing skin . Fresh produce contains important vitamins and antioxidants that help to fight the aging process. You also don’t have to worry about how much fresh produce you eat- the more the better! Fresh fruits and veg help to hydrate your skin as well as giving it a healthy boost through all the macro and micro nutrients that are contained within them.Aim to eat the rainbow of colors from fruit and veg with your meals to get the whole range of minerals and nutrients that your skin will totally benefit from you eating. Try to choose organic also, whenever possible.4. Stay HydratedYou want to avoid dehydration at all costs if you want to keep the wrinkles at bay. Stay hydrated by drinking at least a liter of clean, filtered water a day. If that gets boring, try infusing your water with fruit and herbs, or try drinking caffeine-free herbal teas.If you only drink when you already feel thirsty, it means dehydration has already begun, so carry a water bottle around with you and sip from it throughout the day to keep consistently well-hydrated.5. Vitamin CVitamin C is essential in the manufacture of collagen, a protein that is essential in keeping the skin’s elasticity. It is always best to get vitamin C from food based sources- citrus fruits, as well as bell peppers, dark leafy greens, kiwis, broccoli, berries, tomatoes, peas, and papayas are all great sources of this awesome skin-friendly vitamin. If it is hard for you to get these foods into your diet then supplement with  a good multivitamin and mineral supplement.A clear, glowing complexion is possible to obtain by watching what you eat and avoiding foods and bad habits that are not so beneficial. Eating whole foods and avoiding toxins and chemicals is truly the key to skin that glows and remains youthful for longer....

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What if I told you there are some incredibly simple tricks to kick start or rev up your weight loss plan? Not fad diets. Not insane workouts. Just some very clever ways to trick your brain.  Hard to believe? Read on for tips on how to frame your mind to sculpt your body:1. Eat in smaller dinnerware:Ever noticed the size of plates at a buffet is often smaller than a la carte?  It's a way for restaurants to cut costs and reduce food wastage.  Our brains perceive the same amount of food served in a smaller plate or bowl as substantial.  Large plates make the same serving of food look smaller.  It's an optical illusion that's very effective in tricking our brain into believing we've eaten more than we actually have.  You can put this trick to use at home.  Eat healthy foods like salads in larger plates.  Eat desserts in smaller bowls.  Use tall thin glasses for high-calorie drinks.2. Be a leftie at the movies:Are you one of those people that can't enjoy a movie without digging into a bag of popcorn?  You're not hungry, the popcorn is stale, but you eat it out of habit.  Try eating with your non-dominant hand.  You'll find it slows you down considerably and the amount of buttery salty popcorn you eat is substantially less.  3. Switch off the idiot box:Are your mealtimes centered around the television?  This is a distraction that can easily lead to overeating.  Your brain is so wired with the images and sounds from the TV that it does not perceive a sense of satiety and you end up chomping down on food without stopping when you're full. Instead, make mealtimes all about the food.  Relish what you're eating without distractions.4. Go grocery shopping when you're stuffed:You're more likely to buy unhealthy, sugar-loaded, calorie-dense food when you're hungry.  Do your grocery shopping after a heavy meal.  It's easier to exercise your willpower and buy only healthy food when you're feeling full.  This will mean there are no unhealthy snacks to reach out for at home.  You can't eat what's not there.5. Mirror, mirror on the (kitchen) wall:Something as simple as a mirror on your refrigerator or in your kitchen can influence your eating habits.  Seeing your reflecting just as you're about to reach for the cream cheese can be the signal your brain needs to stop and make a healthier choice.If you want to lose weight and keep it off, you'll have to try every trick in the book. These are five easy to implement tips, but they're not going to work in isolation - diet and exercise will have to part of the plan....

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If you've recently been diagnosed with type 2 diabetes, you're probably feeling overwhelmed. If you've lived with the condition for some years, you know what a struggle it is. You are, in all probability, like 80% of people with type 2 diabetes, overweight or obese, and you may not have exercised in years. The thought of plunging into a workout routine may seem intimidating, but weight loss is a natural healthy way to lower blood sugar. Obesity and diabetes are closely interrelated, and weight loss may get you off insulin and could even "cure" the disease.  "No matter how heavy you are, you will significantly lower your blood sugar if you lose some weight," says Cathy Nonas, MS, RD, a spokeswoman for the American Dietetic Association and a professor at Mount Sinai School of Medicine in New York City.Excess weight is a cause of diabetes and some drugs used to treat diabetes can actually result in weight gain. While it may seem the odds are stacked against you, you must still make a full-scale effort to drop the extra pounds.• Studies have shown conclusively that intensive lifestyle interventions including weight loss decrease overall risk of diabetes by 58%.• According to a study published in Annals of Internal Medicine, an increase in body mass index (BMI) is the most important factor contributing to the increase in diabetes prevalence.• Losing just 5-10% of body weight in overweight people has been shown to significantly reduce blood sugar.• Dropping as little as 10-15 lbs of weight is proven to not only lower blood sugar, but also reduce cholesterol, bring down blood pressure, and decrease stress on joints, resulting in better sleep, better energy, better fitness, and better overall health.• Larger amounts of weight loss (100 lbs) have been shown by studies to decrease the prevalence of type 2 diabetes from 27% to 9% after 6 years.• The earlier in the course of the disease weight loss is instituted, the more effective it is likely to be.• Staying fit and active, eating a healthy well-balanced diet, and being at an ideal body weight makes it easier to control blood sugar.• Exercising redirects glucose to the muscles, which in turn brings the level of glucose in the blood down.• Research has shown that people who have a family history of type 2 diabetes are more likely to develop the condition themselves. Weight loss is critical in these people because a healthy weight (BMI 25 or lower) reduces their chances of getting diabetes by up to 90%.• The Diabetes Prevention Program, a major study of more than 3000 patients showed that moderate diet and exercise of about 30 minutes or more, 5 or more days per week, resulting in a 5%-7% weight loss could delay and possibly even prevent type 2 diabetes.• Weight loss helps control diabetes in two important ways. First, it lowers insulin resistance and allows natural insulin to work better at lowering blood sugar levels. Losing weight brings down blood sugar levels and this may result in reduction in diabetes medication or stopping it altogether. Second, it improves cholesterol and blood pressure levels and reduces the risk of heart disease.• It is not important to reach a goal weight to prevent or reverse type 2 diabetes.  Simply getting your body going in the right direction of weight loss creates a metabolic environment in the body that makes it less likely to develop diabetes.  • Evidence shows that a 10% reduction in body weight can lead to as much as a 50% reduction in fasting blood sugar levels.• Lowering BMI by 5 units can dramatically reduce the risk of diabetes according to new research. Findings show that even severely obese patients with diabetes can potentially put the disease in remission.Weight loss could be just the thing you need to get your diabetes under control to prevent serious life-threatening complications. Start an exercise and weight loss program after a discussion with your physician. Set realistic weight loss goals, aim for moderation, and eat a healthy diet in combination with physical activity to achieve those goals. You don't have to be a spectator to your own health. In conjunction with the treatment your doctors are prescribing, take an active interest in your own wellbeing and adopt weight loss as a means to fight diabetes....

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Have you ever looked at someone with a svelte figure or rock solid abs and felt a twinge of envy? Do you have that one friend who eats like there's no tomorrow and still doesn't gain an ounce of weight? After spending your entire adult life struggling with your weight, are you left wondering what you're doing wrong? Here are 7 eating habits slim people embrace - the secrets to their staying healthy, feeling fit and looking like a million bucks.1. They're smart about eating out.Slim people eat out as an indulgence, not a habit. They choose restaurants that offer healthy options (salads, low-calorie variations). They avoid buffets like anathema (the temptation to sample all the dishes can mean thousands of calories). They choose dishes that are grilled, baked, boiled, or roasted as opposed to pan fried or deep fried. They order a salad to fill up on a healthy starter and share their main dish with a companion. They choose clear soups and cold soups over thick and creamy ones.2. They choose wisely when it comes to sides and extras.Reaching for the complimentary bread basket and slathering on some butter means you've consumed a chunk of calories before your meal has even been served. Slim people skip extras like cheese, French fries, and sauces loaded with calories. Instead, they opt for healthier sides like coleslaw or bean salads but go easy on salad dressings which can be packed with calories.3. When they snack, they snack healthy (think whole grain, low-fat variants).Fruits are packed with healthy nutrients and are incredibly filling due to their fiber content. Slim people tend to enjoy seasonal fruits as a snack rather than reaching for that bar of chocolate.4. They eat slowly, relishing the food.Wolfing down your food does not give your body time to send signals to your brain that you are satiated. Slim people pace their meal and allow their brain to register a sense of fullness (usually 20 minutes) so they don't overeat.5. They exercise portion control.Eating one slice of pizza isn't nearly as bad as downing a beer and four slices of pizza. Slim people tend to eat small portions, especially when they're indulging in high-calorie foods.6. They avoid empty calories(e.g. cola drinks) which contain no nutrients whatsoever and are calorie rich.  Slim people make it a habit to drink water - the elixir of life - it's calorie-free, it's good for your skin, it keeps you hydrated - the benefits are many. If they must drink something besides water for the sake of flavour, they choose low-calorie options like lemon water, buttermilk, or coconut water.7. They read labels when they go grocery shopping and avoid buying food labeled rich or creamy.Slim people buy healthy food so they'll eat healthy food. Next time you go grocery shopping, make note of a slim woman's cart - more often than not it will be filled with fruits and vegetables rather than processed or canned foods.Make these eating habits a lifestyle choice and you are sure to notice a difference. Combine them with exercise and the results will be sensational! It will be others who'll be looking at you with envy....

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