A Good Body Building for Women

Tuesday, September 9, 2014

For years, bodybuilding has end up a preferred sport by men, and now has become their daily pursuits. But most ladies decide upon to avoid undertaking bodybuilding given that of the flawed belief that weight training will make them muscular like guys. Correct pastime program can furnish possibilities for females to cast off extra fats they're, keep a high depth activity and make them appear more healthful and beautiful. Moreover to weight coaching, females may additionally get a body like a film superstar that they desire.

There are two pursuits from bodybuilding in ladies. The primary is to stay healthful, and the 2d to participate in quite a lot of competitors. Although females look to compete by means of the specific routines, but all programs bodybuilding can aid women to expand the measure of well being.

Even as the guys are most likely trained to carry and widen the shoulder muscle mass, most women desired a smaller physique, due to the fact that feminism means nothing like a person. This may make us conscious that the feminine is the major cause many women are reluctant to start a bodybuilding program, which, nonetheless, on account that testosterone is certainly one of many factors men can form a very huge muscle mass, so the women is not going to have a masculine body.

In females, bodybuilding is truly just to sculpt and nourish the muscle groups so it looks more strong. Women who use steroids customarily finally have gigantic muscle tissues like men, but in normal stipulations, this is now not feasible. Bodybuilding will simplest make their physique seem lovely and believe higher.
Modern ladies have got to face high stages of stress in their every day lives. Many ladies believe jealous of the demands of brand new society that regards ladies is an artwork. Nevertheless, every lady has different desires for every body.

Multiplied self-confidence is yet another side influence of the bodybuilding software, together with a extra healthful and do away with excess physique fat. Many bodybuilding ladies have attractive bodies that meet the standards in the general public eye. A woman with a stunning body is attractive, and his health does no longer best affect himself, but in addition others who depend on them, and the right bodybuilding software is essentially the most superb option to get all of it.

How to Get a Healthy Ideal Weight Body

Diets aren't the way to go when it comes to losing weight. That's because they create temporary eating patterns — and, therefore, temporary results. Most dieters gain back any lost weight when they go back to their old eating habits. So what's the best way to drop excess weight? Create a new normal!

Weight loss is will be successful when people change their habits, replacing old, unhealthy ones with new, healthy behaviors. Here are 5 ways to make that happen:

1. Healthy Exercise. Regular physical activity burns calories and builds muscle — both of which help you look and feel good and keep weight off. Walking the family dog, cycling to school, and doing other things that increase your daily level of activity can all make a difference. If you want to burn more calories, increase the intensity of your workout and add some strength exercises to build muscle. The more muscle you have, the more calories you burn, even when you aren't exercising.


2. Reduce screen time. One reason people get less exercise these days is because of an increase in "screen time" — the amount of time spent watching TV, looking at the computer, or playing video games. Limit recreational screen time to less than 2 hours per day. If you're with friends at the mall, you're getting more exercise than if you're IMing them from your room.


3. Watch out for portion distortion. Serving sizes have increased over the past 10 years, and these extra calories contribute to obesity. Another key factor in weight gain is that more people drink sugary beverages, such as sodas, juice drinks, and sports drinks. So choose smaller portions (or share restaurant portions) and go for water or low-fat milk instead of soda.


4. Eat 5 servings of fruits and vegetable a day. Fruits and veggies are about more than just vitamins and minerals. They're also packed with fiber, which means they fill you up. And when you fill up on fruits and veggies, you're less likely to overeat when it comes to high-calorie foods like chips or cookies.


5. Don't forget the breakfast. Breakfast kick-starts your metabolism, burning calories from the get-go and giving you energy to do more during the day. People who skip breakfast often feel so hungry that they eat more later on. So they get more calories than they would have if they ate breakfast. In fact, people who skip breakfast tend to have higher BMIs than people who eat breakfast.

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How To Lose Weight on the DASH Eating Plan

Sunday, August 17, 2014

The DASH eating plan was not designed to promote weight loss. But it is rich in low-calorie foods such as fruits and vegetables. You can make it lower in calories by replacing high-calorie foods with more fruits and vegetables—and that also will make it easier for you to reach your DASH eating plan goals. Here are some examples:


To increase fruits:

•  Eat a medium apple instead of four shortbread cookies. You’ll save 80 calories.
• Eat 1/4 cup of dried apricots instead of a 2-ounce bag of pork rinds. You’ll save 230 calories.

To increase vegetables:

• Have a hamburger that’s 3 ounces instead of 6 ounces. Add a 1/2 cup serving of carrots and a 1/2 cup serving of spinach. You’ll save more than 200 calories.
• Instead of 5 ounces of chicken, have a stir fry with 2 ounces of chicken and 1 1/2 cups of raw vegetables. Use a small amount of vegetable oil. You’ll save 50 calories.

To increase lowfat or fat free dairy products:

• Have a 1/2 cup serving of lowfat frozen yogurt instead of a 1 1/2-ounce milk chocolate bar. You’ll save about 110 calories.

And don’t forget these calorie-saving tips:

• Use lowfat or fat free condiments, such as fat free salad dressings.
• Eat smaller portions—cut back gradually.
• Choose lowfat or fat free dairy products to reduce total fat intake.
• Use food labels to compare fat content in packaged foods. Items marked lowfat or fat free are not always lower in calories than their regular versions. See box 11 on how to read and compare food labels.
• Limit foods with lots of added sugar, such as pies, flavored yogurts, candy bars, ice cream, sherbet, regular soft drinks, and fruit drinks.
• Eat fruits canned in their own juice.
• Snack on fruit, vegetable sticks, unbuttered and unsalted popcorn, or bread sticks.
• Drink water or club soda

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Easy methods to do for high blood pressure treatment

In case you have excessive blood pressure, you and your general practitioner ought to work collectively as a crew to cut back it. The two of you have to agree in your blood strain intention. Together, you will have to give you a plan and timetable for attaining your intention.

Monitoring your blood stress at home between visits to your medical professional can be valuable. You also could wish to bring a household member with you when you talk over with your doctor. having a loved ones member who is aware of that you've got high blood strain and who realize what you ought to do to decrease your blood strain by and large makes it less complicated to make the alterations in an effort to support you reach your goal.

Being bodily energetic is one of the fundamental things you are able to do to avert or control high blood strain. It additionally helps to shrink your hazard of coronary heart sickness.
It doesn�t take a lot of effort to come to be physically active. All you want is 30 minutes of average-level bodily pastime on most days of the week. Examples of such movements are brisk strolling, bicycling, raking leaves, and gardening.

Which you can even divide the half-hour into shorter durations of as a minimum 10 minutes each. For instance: Use stairs rather of an elevator, get off a bus one or two stops early, or park your car on the a ways finish of the lot at work. If you happen to already interact in half-hour of average-level bodily undertaking a day, that you may get introduced benefits through doing extra. Interact in a moderate-level pastime for an extended interval on a daily basis or interact in a more full of life undertaking.

Most men and women don�t need to see a health practitioner before they a reasonable-stage bodily endeavor. You will have to verify first with your medical professional if you have heart obstacle or have had a heart assault, in the event you�re over age 50 and are not used to moderate-stage physical pastime, if in case you have a loved ones historical past of heart ailment at an early age, or if in case you have every other severe health problem.







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measuring Waist to check your heart health

Being overweight or obese increases your risk of developing high blood pressure. In fact, your blood pressure rises as your body weight increases. Losing even 10 pounds can lower your blood pressure—and losing weight has the biggest effect on those who are overweight and already have hypertension.

Overweight and obesity are also risk factors for heart disease. And being overweight or obese increases your chances of developing high blood cholesterol and diabetes—two more risk factors for heart disease. 

Two key measures are used to determine if someone is overweight or obese. These are body mass index, or BMI, and waist circumference.

BMI is a measure of your weight relative to your height. It gives an approximation of total body fat—and that’s what increases the risk of diseases that are related to being overweight.

But BMI alone does not determine risk. For example, in someone who is very muscular or who has swelling from fluid retention (called edema), BMI may overestimate body fat. BMI may underestimate body fat in older persons or those losing muscle.

That’s why waist measurement is often checked as well. Another reason is that too much body fat in the stomach area also increases disease risk. A waist measurement of more than 35 inches in women and more than 40 inches in men is considered high.

If you need to lose weight, it’s important to do so slowly. Lose no more than 1/2 pound to 2 pounds a week. Begin with a goal of losing 10 percent of your current weight. This is the healthiest way to lose weight and offers the best chance of long-term success.

There’s no magic formula for weight loss. You have to eat fewer calories than you use up in daily activities. Just how many calories you burn daily depends on factors such as your body size and how physically active you are.

One pound equals 3,500 calories. So, to lose 1 pound a week, you need to eat 500 calories a day less or burn 500 calories a day more than you usually do. It’s best to work out some combination of both eating less and being more physically active.

And remember to be aware of serving sizes. It’s not only what you eat that adds calories, but also how much. As you lose weight, be sure to follow a healthy eating plan that includes a variety of foods.

What Are High Blood Pressure and Prehypertension

Blood pressure is the force of blood against the walls of arteries. Blood pressure rises and falls throughout the day. When blood pressure stays elevated over time, it’s called high blood pressure.

Blood pressure is the force of blood against the walls of arteries. Blood pressure rises and falls throughout the day. When blood pressure stays elevated over time, it’s called high blood pressure.

Blood pressure is usually measured in millimeters of mercury (mmHg) and is recorded as two numbers—systolic pressure (as the heart beats) “over” diastolic pressure (as the heart relaxes between beats)—for example, 130/80 mmHg. Ask your doctor to write down for you your blood pressure numbers and your blood pressure goal level.

A blood pressure level of 140/90 mmHg or higher is considered high. About two-thirds of people over age 65 have high blood pressure. If your blood pressure is between 120/80 mmHg and 139/89 mmHg, then you have prehypertension. This means that you don’t have high blood pressure now but are likely to develop it in the future. 

People who do not have high blood pressure at age 55 face a 90 percent chance of developing it during their lifetimes. So high blood pressure is a condition that most people will have at some point in their lives.

Both numbers in a blood pressure test are important, but for people who are age 50 or older, systolic pressure gives the most accurate diagnosis of high blood pressure. Systolic pressure is the top number in a blood pressure reading. It is high if it is 140 mmHg or above. 







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Heart healthy diet tips: Focus on high-fiber foods to lowering high cholesterol

A diet high in fiber can lower “bad” cholesterol and provide nutrients that can help protect against heart disease. By filling up on whole grains, vegetables, and fruits, you can get most of the fiber you'll need, which means you'll also be lowering your risk of heart disease.

Refined or processed foods are lower in fiber content, so make whole grains an integral part of your diet. There are many simple ways to add whole grains to your meals.

• Breakfast better. For breakfast choose a high-fiber breakfast cereal—one with five or more grams of fiber per serving. Or add a few tablespoons of unprocessed wheat bran to your favorite cereal.
• Try a new grain. Experiment with brown rice, wild rice, barley, whole-wheat pasta, and bulgur. These alternatives are higher in fiber than their more mainstream counterparts—and you may find you love their tastes.
• Bulk up your baking. When baking at home, substitute whole-grain flour for half or all of the white flour, since whole-grain flour is heavier than white flour. In yeast breads, use a bit more yeast or let the dough rise longer. Try adding crushed bran cereal or unprocessed wheat bran to muffins, cakes, and cookies.
• Add flaxseed. Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids, which can lower your total blood cholesterol. You can grind the seeds in a coffee grinder or food processor and stir a teaspoon of them into yogurt, applesauce, or hot cereal.

Most fruits and vegetables are low in calories and high in fiber, making them heart healthy. You can use some of the following strategies to make eating fruits and veggies part of your diet every day.

• Keep fruit and vegetables at your fingertips. Wash and cut fruit and veggies and put them in your refrigerator for quick and healthy snacks. Choose recipes that feature these high-fiber ingredients, like veggie stir-fries or fruit salad.
• Incorporate veggies into your cooking. Add pre-cut fresh or frozen vegetables to soups and sauces. For example, mix chopped frozen broccoli into prepared spaghetti sauce or toss fresh baby carrots into stews.
• Don’t leave out the legumes. Add kidney beans, peas, or lentils to soups or black beans to a green salad.
• Make snacks count. Fresh and dried fruit, raw vegetables, and whole-grain crackers are all good ways to add fiber at snack time. An occasional handful of nuts is also a healthy, high-fiber snack.

 

 

 

 

 

 

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Heart healthy diet tips: How to lowering Blood Pressure

Eating a lot of salt can contribute to high blood pressure, which is a major risk factor for cardiovascular disease. Reducing the salt in your food is a big part of a heart-healthy diet. The American Heart Association recommends no more than about a teaspoon of salt a day for an adult. That may sound alarmingly small, but there are actually many painless—even delicious—ways to reduce your sodium intake.

• Reduce canned or processed foods. 

Much of the salt you eat comes from canned or processed foods like soups or frozen dinners—even poultry or other meats often have salt added during processing. Eating fresh foods, looking for unsalted meats, and making your own soups or stews can dramatically reduce your sodium intake.

• Cook at home, using spices for flavor. 

Cooking for yourself enables you to have more control over your salt intake. Make use of the many delicious alternatives to salt. Try fresh herbs like basil, thyme, or chives. In the dried spices aisle, you can find alternatives such as allspice, bay leaves, or cumin to flavor your meal without sodium.

• Substitute reduced sodium versions, or salt substitutes. 

Choose your condiments and packaged foods carefully, looking for foods labeled sodium free, low sodium, or unsalted. Better yet, use fresh ingredients and cook without salt.

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How to lower your high cholesterol

Of all the possible improvements you can make to your diet, limiting saturated fats and cutting out trans fats entirely is perhaps the most important. Both types of fat raise your LDL, or “bad” cholesterol level, which can increase your risk for heart attack and stroke. Luckily, there are many ways to control how much saturated and trans fats you take in. Keep these culprits in mind as you cook and make food choices—and learn how to avoid them.

• Limit solid fat. 

Reduce the amount of solid fats like butter, margarine, or shortening you add to food when cooking or serving. Instead of cooking with butter, for example, flavor your dishes with herbs or lemon juice. You can also limit solid fat by trimming fat off your meat or choosing leaner proteins.

• Substitute. 

Swap out high-fat foods for their lower-fat counterparts. Top your baked potato, for example, with salsa or low-fat yogurt rather than butter, or use low-sugar fruit spread on your toast instead of margarine. When cooking, use liquid oils like canola, olive, safflower, or sunflower, and substitute two egg whites for one whole egg in a recipe.

• Be label-savvy. 

Check food labels on any prepared foods. Many snacks, even those labeled "reduced fat,” may be made with oils containing trans fats. One clue that a food has some trans fat is the phrase "partially hydrogenated.” And look for hidden fat; refried beans may contain lard, or breakfast cereals may have significant amounts of fat.

• Change your habits. 

The best way to avoid saturated or trans fats is to change your lifestyle practices. Instead of chips, snack on fruit or vegetables. Challenge yourself to cook with a limited amount of butter. At restaurants, ask that sauces or dressings be put on the side—or left off altogether.

Lowering your cholesterol with fish or fish oil supplements

By adding fish like salmon or herring to your diet twice a week, you can significantly lower your cholesterol, and thus your risk for heart attack. Fish contain omega-3 fatty acids, which work like superheroes, doing good deeds for your heart—and your whole body.

Unhealthy cholesterol levels increase your risk for heart disease, so keeping yours low is key to a healthier heart. Your diet is central to controlling your cholesterol. Some foods can actually lower your cholesterol, while others only make matters worse.

• Avoid saturated or trans fats. 

Foods containing high levels of saturated fats or trans fats—such as potato chips and packaged cookies—can increase your cholesterol levels much more significantly than cholesterol- containing foods such as eggs. Saturated fat and trans fat both increase LDL (“bad”) cholesterol. Trans fat lowers your levels of HDL (“good”) cholesterol, which can put you at increased cardiovascular risk.

• Make smart choices. 

Choose foods rich in unsaturated fats, fiber, and protein. Fruits, vegetables, fish, beans, nuts, and seeds are all great cholesterol regulators. The best foods for lowering cholesterol are oatmeal, fish, walnuts (and other nuts), olive oil, and foods fortified with sterols or stanols—substances found in plants that help block the absorption of cholesterol.

• Remember that labels can be deceiving. 

Navigating food labels can often be complicated since packaged foods with labels like “cholesterol free” or “low cholesterol” aren’t necessarily heart-healthy; they might even contain cholesterol that’s heart-risky. Stick to basics whenever possible: fruit, veggies, nuts, and lean proteins.

Myths and facts about fats

Saturday, August 16, 2014

The nutritionists and doctors have preached that a low-fat diet is the key to losing weight, managing cholesterol, and preventing health problems. But more than just the amount of fat, it’s the types of fat you eat that really matter. Bad fats increase cholesterol and your risk of certain diseases, while good fats protect your heart and support overall health. In fact, good fats—such as omega-3 fats—are essential to physical and emotional health.

Despite what you may have been told, fat isn’t always the bad guy in the waistline wars. Bad fats, such as trans fats and saturated fats, are guilty of the unhealthy things all fats have been blamed for—weight gain, clogged arteries, and so forth. But good fats such as the monounsaturated fats, polyunsaturated fats, and omega-3s have the opposite effect. In fact, healthy fats play a huge role in helping you manage your moods, stay on top of your mental game, fight fatigue, and even control your weight.

Here is the Myth and Fact about fats :

Myth: All fats are equal—and equally bad for you.

Fact: Trans fats and saturated fats are bad for you because they raise your cholesterol and increase your risk for heart disease. But monounsaturated fats and polyunsaturated fats are good for you, lowering cholesterol and reducing your risk of heart disease.

Myth: Lowering the amount of fat you eat is what matters the most.

Fact: The mix of fats that you eat, rather than the total amount in your diet, is what matters most when it comes to your cholesterol and health. The key is to eat more good fats and less bad fats.

Myth: Fat-free means healthy.

Fact: A “fat-free” label doesn’t mean you can eat all you want without consequences to your waistline. Many fat-free foods are high in sugar, refined carbohydrates, and calories.

Myth: Eating a low-fat diet is the key to weight loss.

Fact: The obesity rates for Americans have doubled in the last 20 years, coinciding with the low-fat revolution. Cutting calories is the key to weight loss, and since fats are filling, they can help curb overeating.

Myth: All body fat is the same.

Fact: Where you carry your fat matters. The health risks are greater if you tend to carry your weight around your abdomen, as opposed to your hips and thighs. A lot of belly fat is stored deep below the skin surrounding the abdominal organs and liver, and is closely linked to insulin resistance and diabetes.

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Tips for keeping fast food calories under control

The truth is that it’s extremely difficult to follow a healthy diet when you’re eating regularly at fast food restaurants. Fast food is typically high in trans fat, saturated fat, sodium, and calories. And it also tends to be low in nutrients and almost totally lacking in fruits, vegetables, and fiber.

That doesn’t mean you have to avoid fast food entirely. It’s OK to indulge a craving every once in awhile, but to stay healthy you can’t make it a regular habit. The key is moderation—both in how often you frequent fast food chains and what you order once you’re there. There are always choices you can make that are healthier than others. The following tips and menu recommendations can help you stay on track. Just remember :

Be careful when it comes to condiments and dressings. 

When choosing items, be aware of calorie- and fat-packed salad dressings, spreads, sauces, and sides such as sour cream. Mayonnaise- and oil-based sauces in particular add a lot of calories. Try holding the mayo and asking for a packet of ketchup or mustard you can add yourself—controlling how much you put on your sandwich.

Stick to zero-calorie beverages. 

Soda is a huge source of hidden calories. The average large soda packs around 300 calories, which can quickly gulp up a big portion of your daily calorie intake. Shakes are even worse, with up to 800 calories and a day’s worth of saturated fat. And don’t be fooled by lemonade and fruit drinks, which add calories and sugar without much in the way of nutrients. Order water, diet soda, or unsweetened tea instead.

Be wise about sides. 

Watch menu items that come with one or more side dishes. Sides that can quickly send calories soaring include fries, chips, rice, noodles, onion rings, coleslaw, macaroni and cheese, biscuits, and mashed potatoes with gravy. Better bets are side salads with light dressing, baked potato (easy on the toppings), fresh fruit cups, corn on the cob, or apple slices.

Pass on the French fries. 

Do you really need those fries? A sandwich or burger should be plenty filling on its own. Or if your meal doesn’t sound complete without fries, choose the smallest size (which can be 400 calories less than a large serving).

Skip the bacon. 

It’s always tempting to add bacon to sandwiches and salads for extra flavor, but bacon has very few nutrients and is high in fat and calories. Instead, try ordering extra pickles, onions, lettuce, tomatoes, or mustard to add flavor without the fat.

Tips for keeping healthy with diabetes diet

Diabetes is on the rise, yet most cases are preventable with healthy lifestyle changes. You can make a big difference with healthy lifestyle changes. The most important thing you can do for your health is to lose weight but you don’t have to lose all your extra pounds to start reaping the benefits. Experts say that losing just 5% to 10% of your total weight can help you lower your blood sugar considerably, as well as lower your blood pressure and cholesterol levels.

The biggest risk factor for developing diabetes is being overweight, but not all body fat is created equal. Your risk is higher if you tend to carry your weight around your abdomen—the so-called “spare tire”—as opposed to your hips and thighs. So why are “apple” shaped people more at risk than “pears”?

 “Pears” store most of their fat close below the skin. “Apples” store their weight around their middle, much of it deep within the belly surrounding their abdominal organs and liver. This type of deep fat is closely linked to insulin resistance and diabetes. In fact, many studies show that waist size is a better predictor of diabetes risk than BMI (body mass index).

You are at an increased risk of developing diabetes if you are:

A woman with a waist circumference of 35 inches or moreA man with a waist circumference of 40 inches or more

Increasing your daily coffee consumption may reduce type 2 diabetes risk

A major recent study showed that participants who increased their caffeinated coffee consumption by more than one cup per day of black coffee (or coffee with a small amount of milk and/or sugar) had an 11% lower risk of type 2 diabetes compared to those who made no changes in consumption. Those who lowered their daily coffee consumption by more than one cup had a 17% higher risk for diabetes.

While this is good news for coffee drinkers, a word of caution before you brew another pot: Some people are more sensitive to caffeine than others, but up to 400 mg of caffeine a day (about four cups of brewed coffee) appears to be safe for most healthy adults. Drinking more than four cups a day can have unpleasant side effects and may even shorten your life expectancy. 

Source: Harvard School of Public Health

Here is 8 way how to doing diabetes diet :

Eat a lot of non-starchy vegetables, beans, and fruits such as apples, pears, peaches, and berries. Even tropical fruits like bananas, mangoes, and papayas tend to have a lower glycemic index than typical desserts.Eat grains in the least-processed state possible: “unbroken,” such as whole-kernel bread, brown rice, and whole barley, millet, and wheat berries; or traditionally processed, such as stone-ground bread, steel-cut oats, and natural granola or muesli breakfast cereals.Limit white potatoes and refined grain products such as white breads and white pasta to small side dishes.Limit concentrated sweets—including high-calorie foods with a low glycemic index, such as ice cream— to occasional treats. Reduce fruit juice to no more than one cup a day. Completely eliminate sugar-sweetened drinks.Eat a healthful type of protein at most meals, such as beans, fish, or skinless chicken.Choose foods with healthful fats, such as olive oil, nuts (almonds, walnuts, pecans), and avocados. Limit saturated fats from dairy and other animal products. Completely eliminate partially hydrogenated fats (trans fats), which are in fast food and many packaged foods.Have three meals and one or two snacks each day, and don’t skip breakfast.Eat slowly and stop when full.

Adapted from Ending the Food Fight, by David Ludwig with Suzanne Rostler (Houghton Mifflin, 2008).

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How to make fast food is good for your diet plans

Making healthier fast food choices is easier if you plan ahead by checking the nutritional guides that most chains post on their websites. But if you don’t have the chance to prepare, you can still make smarter choices by following a few common sense guidelines.

1. Keep your eye on portion size. 
Many fast food meals deliver enough food for several meals in the guise of a single serving. Avoid supersized and value-sized items, and go for the smallest size when it comes to sandwiches, burgers, and sides. You can also find more reasonable portions on the children’s menu.

2. Focus on grilled or roasted lean meats. 
Avoid fried and breaded items, such as crispy chicken sandwiches and breaded fish fillets. Choose turkey, chicken breast, lean ham, or lean roast beef instead. Grilled skinless chicken is usually your best bet.

3. Pay attention to the descriptions on the menu. 
Dishes labeled deep-fried, pan-fried, basted, batter-dipped, breaded, creamy, crispy, scalloped, or au gratin are usually high in calories, unhealthy fats, and sodium. Same with items in Alfredo or cream sauce.

4. Don’t be afraid to special order. 
Many menu items can be made healthier with a few tweaks and substitutions. For example, you can ask to hold the sauce or dressing or serve it on the side. Or you can request a wheat bun for your hamburger or whole-grain bread for your sandwich.

5. Don't assume that healthy-sounding dishes are always your best option. 
For example, many fast food salads are a diet minefield, smothered in high-fat dressing and fried toppings. This is where reading the nutrition facts before you order can make a huge difference.








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6 benefits of doing a Mediterranean diet

A traditional Mediterranean diet consisting of large quantities of fresh fruits and vegetables, nuts, fish and olive oil—coupled with physical activity—reduces the risk of heart disease, certain cancers, diabetes, Parkinson’s and Alzheimer’s diseases. More specifically:

1. Protecting against type 2 diabetes. 

A Mediterranean diet is rich in fiber, slowing down digestion and preventing huge swings in blood sugar.

2. Preventing heart disease and strokes. 

Refined breads, processed foods, and red meat are discouraged in a Mediterranean diet, and it encourages drinking red wine instead of hard liquor, which have all been linked to heart disease and stroke prevention.

3. Keeping you agile. 

The nutrients gained with a Mediterranean diet may reduce a senior’s risk of developing muscle weakness and other signs of frailty by about 70 percent.

4. Reducing risk of Alzheimer’s. 

Researchers speculate that the Mediterranean diet may improve cholesterol and blood sugar levels and overall blood vessel health—all factors that may reduce the risk of Alzheimer’s disease or dementia.

5. Halving the risk of Parkinson’s disease. 

In a diet containing high levels of antioxidants that prevent cells from undergoing a damaging process called oxidative stress, the risk of Parkinson’s disease is practically cut in half.

6. Increased longevity. 

When there is a reduction in developing heart disease or cancer, as in the case when you follow a Mediterranean diet, there is a 20% reduced risk of death at any age.

5 ways to doing Mediterranean diet

There is new, even stronger research backing up the Mediterranean diet as a way to prevent vascular disease. The diet includes generous quantities of olive oil, fruits, vegetables, nuts, and fish; limited portions of red meats or processed meats; and moderate amounts of cheese and wine. So how can you make the switch? Start with small steps, jump-starting your effort with these top five tips:

1. Saucing food in olive oil, not butter.
2. Eat more fruits and vegetables by having them as a snack, or adding them to other recipes.
3. Choose whole grains instead of refined breads and pastas.
4. Substitute fish for red meat at least twice per week.
5. Limit high-fat dairy by switching to skim or 1% milk from 2% or whole milk.

How to Make Your Wedding Dress fit on You - "The Wedding Dress Diet"

Wednesday, June 4, 2014

If your big day is approaching and you need to lose some pounds to fit into that wedding dress, you’re going to need a spectacular diet. Of course, the sooner you start on your wedding day diet the better the results, and the following tips will help you to slim down and feel your best.

Go Paleo

The Paleo diet is one that takes your eating habits back to basics. The rules are simple, you can only eat what cavemen used to eat.

This means no:

• Grains (bread, rice, pasta, oats)
• Potatoes
• Legumes (peas, beans, peanuts)
• Processed foods
• Dairy (unless from grass-fed animals)

Once you cut out all that you’re left with only naturally occurring foods such as:

• Eggs
• Meat
• Fish
• Oils – Coconut, avocado and olive oils are all great
• Fruits – Go easy on these. Even though the sugar in fruit is natural, it can hinder weight loss if you have too much
• Nuts – A small handful makes a great snack
• Vegetables – Although you’re not allowed regular potatoes, sweet potatoes are considered paleo

If you eat paleo, there’s no need to count calories and once you get the hang of it, it’s quite easy to stick to. The benefits aren’t just fat loss but also increased energy and you won’t get so bloated. This means that you’ll appear slimmer even before you lose any fat!

Drink more water

This is good advice regardless of whether you have a wedding dress to get into or not. When your body doesn’t get enough water it stores it, this leads to water weight. Drink enough throughout the day and the body no longer has to hold onto it.

This is a great way to detox, lose some inches and shed a few pounds in the run up to a wedding.

It’s also worth knowing that the brain has difficulty telling the difference between thirst and hunger. If you’re hungry try drinking some water, you may just be a little dehydrated and your hunger pangs will diminish.

Look at portion size

Although there’s not really any need to count calories on the paleo diet, that’s no excuse to overeat. A plate of food should be made up of the following:

• A quarter protein – This is meat/fish/eggs, about a palm-sized portion.
• Two thirds carbohydrates – Vegetables and fruit. Approximately the size of two fists.
• The rest should be made up of good fats – Nuts, oils, nut butters, avocado or grass-fed butter

It takes your brain around 20 minutes to catch up with your stomach and tell you you’re full. If you finish a meal and are still hungry, wait a little while before reaching for dessert.


Exercise

Fat loss is mostly down to your diet but it’s the exercise that helps you to tone up. If you’re trying to get into a wedding dress, incorporate some strength training into your routine.

The quickest way to do this is with HIIT (high intensity interval training). These are short blasts of cardio bodyweight exercises, mixed with periods of rest. Because you are working at your absolute maximum, the workouts are generally quite short.

YouTube has plenty of HIIT videos you can do at home but if you need someone to push you, enlist the help of a personal trainer or sign up for some boot camp training.

This diet is down to common sense, it’s okay to treat yourself once in a while but don’t eat bags of trail mix or ‘healthy’ cereals. Take everything in moderation and cut out those nasty processed foods!

This article was written by Amanda Walters, an experienced freelance writer and regular contributor to Huffington Post. Follow her here: @Amanda_W84 - dotcomwomen.

How to Beginning Healthy Juicing Detox

You’ve probably heard of juicing detoxes and how good they are for us. They’re just about everywhere lately: all over Instagram, in magazines, and on the TV. Documentaries have been made especially to inform people about them, and celebrities are even using them to become healthier and perhaps lose a few pounds in the process. However, there’s definitely an unhealthy way to go about this new health kick, and, unfortunately, many people are doing it. This post is going to focus on the healthiest way to go about starting a juice detox, so you can enjoy the benefits in the best way possible:

 

What Not to Do

There’s nothing wrong with starting a juicing detox when you do this the right way. You should never start a juicing detox with the intention of consuming nothing but juices – this is what many people try to do, but it doesn’t work for a number of reasons. If you haven’t got much to lose, you’ll simply lose a few pounds and then put it straight back on when you eat a meal! Any healthy diet you take up needs to be sustainable, so rather than using juicing as a quick fix, fit it into your current healthy diet and lifestyle to get the most out of it.

You shouldn’t try to have juices for breakfast, lunch, and dinner. Not only will you get bored, you’ll probably begin to crave normal food and might even give in and binge, making the whole thing pointless! Plus, if you’re making the juices with lots of fruit, they’ll be absolutely chock full of sugar. Although fruit is good for us in moderation, too much of it can give us just as much sugar (or more) as chocolate and fizzy drinks!

How to Beginning a Healthy Juicing Detox

To start a healthy juicing detox, make sure you include lots of vegetables in your juice to pack them full of nutrients. You can then sweeten the juices with bits of fruit, but not too much to avoid sugar overload! You can either experiment with your own recipes, or check out some recipes online. There’s a vitamix refurbished sale here, so take a look before buying a brand new juicer!

When it comes to when to have your juices, you need to be eating normal food along with them. For example, you might have a protein rich breakfast filled with eggs, then a juice for your mid morning snack. For lunch, have a juice and a piece of protein. You can then have a regular healthy meal for dinner time with another juice. 2-3 juices per day with lots of healthy proteins will work wonders for your health and perhaps even your waistline!

One of my favourite juicing recipes consists of 3 apples (Granny Smiths – I like the tangy kind), 3 large carrots, and a thumb sized piece of ginger. It’s delicious and perfect for fighting off colds and illness! - dotcomwomen.