Category Archives: Weight Loss & Diet Plans

Regular Exercise

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Don’t you envy those who eat a lot and never seem to put on an extra ounce whereas you have to count your calories to watch your weight? Perhaps you have tried various means to lose weight. You may have spent thousands of dollars on slimming courses or slimming pills without an inch of difference to your waist. Some may even work towards maintaining the right BMI (Body Mass Index) but with disappointing results.

Fitness experts are saying, ‘maintain a regular exercise routine.’ “As if I don’t know that?” you may retort in exasperation. Yes, it is not something new but what follows may be the key to a slimmer you.

According to fitness experts, one should work towards building muscle and reducing fat. A decrease in body fat and an increase in muscle mass will make one not only look better and healthier but feel stronger and more energetic. This is because as one builds muscle, fat is being burnt up.

So do not procrastinate! Begin excising anywhere, anytime. You need not confine yourself with weightlifting to increase your muscle. Work on things you enjoy doing – gardening, walking, jogging, cycling and even housework. The idea is to keep moving your body because as you do, fat is being burnt up and muscles are being firmed up.

Food for Healthy Chakras

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The Chakras are energy centres in the body. Chakra literally means wheel in Sanskrit. It is also alludes to physical pressure points in the body where kundalini (potential) energy rests in a dormant state. When activated, the circular flow of energy across the body (and spinal cord) is enhanced. Depending on the state of being, the Chakras can move clockwise (positive) or counter clockwise (negative). Here is a short introduction to the seven primary Chakras, its corresponding colours, what its rules and the food that helps facilitate balanced Chakras.

Crown Chakra – Connection with the Divine or Higher Self. Purple foods can assists, but it is also calls for an occasional detox or fast. The other option is eating light meals, drinking juices of fresh fruits and vegetables plus plenty of water.

Third Eye Chakra – Associated with intuition and perception. Recommended foods include bluish or purple foods that facilitate clarity and focus like blackberries, blackcurrants, blueberries, red or purple grapes, prunes and raisins.

Throat Charka – Responsible for communication. Recommended foods include fruits such as apples, apricots, peaches, blueberries, pears and plums. Lemon and lime are also excellent.

Heart Chakra – Centre of love and compassion. Recommended foods are greens including broccoli, kale, kelp, lettuce, spinach or sprouts and green beverages like green tea.

Solar Plexus – centre of willpower and self-esteem. Recommended foods include grains like whole grain bread, cereals, flax seed, buckwheat or quinoa, plus dairy products like milk, cheese and yogurt.

Sacral Chakra – Associated with sexually, reproduction and creativity. Recommended foods include fruits with seeds including mangoes, oranges, carrots as well as nuts and honey.

Root Chakra – Responsible for grounding and survival. Root vegetable like beets, carrots, garlic, onions, potatoes or radishes, plus eggs and lean meat are recommended.

Natural Ways to Keep You Energetic All Day

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We always hear complains about our friends getting tired just when they were going through only half a day. Is it really true that getting natural, free flowing energy that’s constantly there all day really difficult? People are relying more and more on energy drinks and chocolate bars without thinking twice about the dangers they can bring. Perhaps now, with these natural tips on keeping your body energetic all day, you can get rid of those energy bars.

Soak in some sun

The benefits of sunlight are often times not being given enough attention; too many of us feel that the hot sun can only bring dangers to us. Sunlight increases the oxygen content in human blood and also enhances the body’s capacity to deliver oxygen to the tissues, which is what your body does when you’re exercising! The sun has a good effect on your stamina and fitness.

Get up right away when your alarm clock goes off

This is usually the first struggle of the day- and quite possibly, the hardest. Resist the urge to stay in bed to continue your sleep and immediately get up when you’ve opened your eyes. The longer you stay in bed, the more tired and sleepy you will feel.

Move around

Before you even get out of bed, flex and point your foot to activate your feet muscles, this can immediately wake your body and get you ready to spring out of bed. After getting out bed, do some stretches and walk a few steps before continuing your daily ritual and you would feel fresh to start your day.

Coconut oil

Add coconut oil to your meals. The triglycerides in coconut oil are a source of energy that can supply energy to your body even faster than caffeine. If you cannot afford the time to add coconut oil to your cooking, simply replace your favourite snack with something that contains coconut ingredients in them.

Proteins for breakfast

Eating food that is rich in protein can help you go a long way for a day. This kind of food is best eaten during breakfast as the protein can help to rev up your body and provide the energy needed to start your day.

Sleep in early

Sleep 45 minutes earlier than your usual bedtime on Monday to Friday. During weekends, you can add a few more hours to your bedtime. This is to ensure you get plenty of rest from day to day.

Keep yourself dehydrated

Drink plenty of fresh water. Drink water until you feel like you cannot drink any more, water is a major part of our body and any activity that requires physical stamina feels better when you’re hydrated. Besides, water doesn’t only make you feel better physically; it can increase your concentration and even improve short-term memories.

With these seven tips, you can now enjoy your day with the best performance! Let’s go!

Fitness for Elderly

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A healthy lifestyle is a valuable resource for reducing the incidence and impact of health problem, for recovering, for coping with life challenges, and for promoting the quality of life. No matter young or old, keeping yourself fit is the essential toward a healthy lifestyle.

Some thought that the elderly should not practice fitness; in fact, consistent exercise is beneficial for them. Many older adults don’t want to be a waste of space. In such case, regular exercise can keep and improve their strength and enable them to stay independent. Furthermore, these activities help to improve their body’s balance and provide more energy to enjoy whatever activities they want to carry out. With a strong body, now they can travel anywhere as long as it is affordable even for those past seventy or eighty.

Human’s antibody start to weaken when turn into the stage of elderly. In this stage, health is getting fragile and easy to get infected with contagious diseases. Keeping their body fit to fight against these diseases and prevent or delay cardio related diseases, diabetes, stroke, arthritis, urinary incontinence, and more.

Keeping yourself fit doesn’t mean to practice gym or weightlifting. Simple physical activities are good enough, as long as it keeps you moving and extra point for activities that make you sweat and involve cardiovascular activities. Dance, jogging, swim, or riding bicycle is some of the great exercises for the elderly. If these are too extreme, try to take a walk every morning at the park, gardening or involve in community activities. Remember, the key is to keep moving.

The right amount of physical activities is helpful for the elderly, but it is not always the best idea. In some cases, they are not allowed to carry out the exercise. For those suffering from breathing problem, chest pain blood clot foot or ankle sores that won’t heal, joint swelling, or anyone that in a recovering period after a surgery should not carry out extreme activities. Refer to the doctor or physician for more advice and guidance. Once you have the permission to carry out physical activities from the professional, you can now feel free to enjoy the exercise.

Moreover, safety always comes first for the seniors who practice exercise. As mentioned above, their body are fragile especially the frame itself. A tiny crack or simple facture will take a long period to complete recover. So, keep the words “Safety First” in their mind while doing physical training. Start the exercise slowly is strongly recommended, especially for those who have on the stage of inactive for some time. Proper warm up should be carried out before every exercise to decrease the chance of injury. Besides that, control the breathing well and never hold the breath during the physical activities as it cause changes in the blood pressure, which may lead to the blood pressure problem or feel dizzy. Breathe out when the muscle contract (lift up the weight object) and breathe in when relax.

Finally, using safety equipment is even fitting. Use the suitable or proper running shoes for jogging, which able to reduce the shock of the impact from the ground to the leg. Running shoes have built-in features that enable you to run day after day more comfortably and with less chance of over-use injury. The elderly have a very sensitive knee, which required extra care.

 

Goodness of Brown Rice

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The benefit of brown rice is well known. It has fibre content, is rich in anti – oxidant and also promotes the slow sugar release. Now, it’s also been proven to combat Angiotensin II, an endocrine protein, which is known to cause the development of high blood pressure and atherosclerosis. According to research carried out by Satoru Eguchi, an associate professor of physiology, there is a component in a layer of tissue surrounding grains of brown rice that is effective against Angiotensin II.

During analysis, it was found that Subaleurone components that were selected by ethyl acetate extraction, inhibited Angiotensin II activity in the cultured vascular smooth muscle cells. This is suggested that the Subaleurone layer of rice offers protection against high blood pressure and atherosclerosis. It could also help explain why fewer people die of cardiovascular disease in Japan, where most people consume at least one rice – based dish per day, than in the America, where rice is not a primary component of daily nutrition.

Furthermore, brown rice also provides a lot of nutrients such as Selenium, which reduces the risk of developing common illnesses such as cancer, heart disease and arthritis. Besides that, One cup of brown rice provides 80% of our daily manganese requirements. Manganese helps the body synthesize fats, benefits our nervous and reproductive systems.

So, why don’t we replace our white rice with the healthier alternative rice – the brown rice to promote a healthier lifestyle?

A Versatile and Healthy Ingredient

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Oatmeal and whole grain cereals have been touted as the perfect start to a day for years. Its high level fibre and complex carbohydrate content is known to satiate one’s appetite for an extended time, helps lower Low density lipoprotein (LDL) “bad” cholesterol and facilitate weight loss. This is opposed to carbohydrates like white bread, potatoes, white rice and pastries which are quick boost blood sugar levels, but stimulates hunger faster, thus causing one to snack or overeat.

Despite its obvious health benefits, oatmeal has not been quite well received or widely embraced by the masses. This could be due to its bland taste and soggy texture. The solution to this could be Kordel’s Active Oat 35. Compared to normal oats, it is neutral in taste and is smooth and fine in texture, making it a versatile add – on to food and drinks. Enriched with brown rice, it also provides the heart with phytonutrients that helps reduce the risk of heart disease.

Oats contain a form of soluble fibre called oat beta-glucan which concentrates on the outer layers of the grains (oat bran). Since 1963, numerous studies have proven the beneficial effects of this soluble fibre on cholesterol levels. It works by dissolving in water and forming a thick gel in the digestive tract. This gel, then binds to excess cholesterol and cholesterol – like substances within the gut, preventing it from being absorbed by the body. The gel and cholesterol are then excreted as part of the body’s waste. Studies show that in individuals with high cholesterol, consuming just three grams of oat beta – glucan per day typically lowers one’s total cholesterol by 8% to 23%. This is highly significant as every drop in serum cholesterol translates to a 2% decrease in the risk of developing heart disease.

Oat beta – glucan also helps control blood glucose levels. The carbohydrate found in oat bran is an exemplary energy source because it converts into glucose very gradually, providing sustained energy and greater control of blood glucose levels. Hence, it is good for pre – diabetics who are trying to lower their blood glucose levels. Studies have also shown that oat beta – glucan has beneficial effects on diabetes. Patients with Type 2 Diabetes, who given oat beta – glucan experienced only slightly increase in blood sugar levels compared to those who were given other grains.

Additionally, oat beta – glucan also slows down sugar absorption and helps to reduce sudden fluctuations in blood sugar levels after meals. The European Food Safety Authority (ESFA) concluded that the consumption of oat beta – glucan can help lessen the spike in blood glucose levels after meals. The local research lab also recognised the fact that oat beta – glucan minimises the rise in blood sugar levels, provided it is not consumed together with food. Therefore, starting off your day with oat beta – glucan may make it easier to keep blood glucose levels under control throughout the day.

Get Enough Sleep!

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In our 24/7 culture, only 15 percent of people get adequate sleep every night. Everyone needs to sleep because it keeps your mind and body healthy. Sleep can help you do better in school, stress less. Sound good? Now consider some possible effects as below if you do not get enough sleep.

Learning and memory

Sleep helps the brain commit new information to memory. In studies shows that students who sleep after learning a task tend to remember better. Short-term memory is one of the important parts of learning. Lack of sleep significantly impaired the ability of adult to remember what they learned the day before.

Metabolism and weight

People gain weight because inadequate sleep may affect the way our bodies process. This causes hormone imbalances among individuals who do not sleep at least eight hours a day. They tend to have better appetite and have more cravings for high-calorie foods. You may think that you burn more calories when you are awake but the extra calories consumed cannot be cover.

Safety

When you sleep, your brain is preparing for the next day. Inadequate sleep increases the risk of falling asleep during the daytime. In addition, it makes your brain work improperly. This may cause falls and mistakes such as errors, mistakes, and road accidents. For example, falling asleep when you are driving may cause accident.

Disease

Sleep disorder alters immune function. Getting sufficient sleep may also help fight cancer. Recent research indicated that people who don’t get enough sleep are at increased risk for developing certain kinds of cancer. For example, the risk of developing colon and breast cancers is higher.

Remember that good sleep is not about the number of hours you’re in bed. If you wake up a lot in the night or snore, you may not be getting quality sleep to keep you fresh and healthy.

Heart Healthy Foods

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Certain foods can decrease your heart disease risk significantly. Mix and match a handful of these foods below every week to eat your way toward a healthier you. Find out how these top four foods may help lower your risk of heart disease.

First, fibre is the necessity for every human being. Diets that are high in soluble fibre can decrease bad cholesterol. People who eat adequate amount of whole grains tend to be leaner and have a lower risk of heart disease than those who don’t. Start eating for a healthy heart by filling your plate with fruits and vegetables. For example, food such as oatmeal, barley, beans, and citrus fruit are high in soluble fibre.

Besides that, nuts are filled with vitamins, minerals, heart-healthy fats and low levels of saturated fats. Research has shown that people who eat nuts have a lower rate of heart disease compared to people who do not eat them. Nuts include walnuts, peanuts, almonds, hazelnuts, pistachios and many more.

Dark chocolate has been well known to benefit cardiovascular health. It may also boost the immune system by reducing inflammation. Maintaining a healthy blood vessel lowers risk of high blood pressure, diabetes, kidney disease and dementia. Cocoa may help lower blood pressure as it contains Epicatechin to boost nitric oxide. The nitric oxide helps to keep blood pressure lower. Be sure to choose dark chocolate that contains 70 percent cocoa solids.

Sardines are another food that provides nutrient for our heart. These tiny fishes are also loaded with omega-3 in the form of fish oil. Research shows that eating sardines could protect increase “good” cholesterol levels and reduces the risk of heart attacks among people, You may want to stick to fresh ones to avoid the canned variety’s which is high in salt content.

Moreover, research shows yogurt is able to protect against gum illness. Left untreated, gum disease could lead a person’s to a greater risk for cardio related diseases. Experts believe that probiotics could help to counter the growth of the harmful bacterium within the mouth. Probiotics are live active cultures used to ferment foods, such as yogurt. Professional also suggests that they may improve digestion and boost immunity too.

In addition, vitamin C, vitamin A, potassium and fibre can be found in tomatoes and with the excellent quantity of carotenoid, combining with alternative vitamins and minerals to assist in the prevention of diseases. Analysis suggests that the mixture of nutrients in tomatoes could help stop cardiovascular disease.

Lastly, as we know that ‘an apple a day keep the doctor away’, apple is another agent that act as a heart protector. Experts said that the strong antioxidant flavonoid elements consists in the apples play the important role in preventing harmful cholesterol from oxidizing that result in the build-up of plaque in the arteries, as well as inhibiting inflammation.

With heart disease the No.1 killer in this world, a cure that could dramatically reduce these deaths would be great. If you start with a healthy diet in childhood, heart attacks can be significantly reduced.

 

Japanese Green Tea

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While many people in Asia are picking up on the trend of drinking coffee from our Western counterparts, people in other parts of the world are into Japanese’s green tea, which is also popularly known as ‘o-cha’ in Japan. Green tea was once served to guests as a hospitality drink, but it has been proven by recent scientific research to have many health benefits.

The Japanese have already been enjoying the healing quantities of green tea for more than a century. The bitter ingredient in green tea called catechin is a strong anti-oxidant that can not only stall the growth of cancer cells, but also kills cancer cells without harming the healthy tissues in our body. There are also numerous multi-vitamins found in this tea such as Vitamin B2, D, E and K. however, it has been found that the content of Vitamin C in green tea is 10 times more than in ordinary black tea. Consuming green tea helps to prevent the increase of cholesterol and maintain weight and blood pressure. It also effectively controls the blood sugar level in our body which indirectly decreases the risk of diabetes. Furthermore, green tea may also reduce the risk of some forms of malignant cancer, such as an oesophagus cancer and skin cancer. The powerful anti-oxidising agent in green tea also helps to suppress aging, so they can make us look younger. Drinking green tea also kills the bacteria that cause bad breath.

Green tea is not just a refreshing beverage for tea lovers, but it is also provides much remarkable hidden potential for human’s health. Therefore, green tea should be everyone’s cup of tea for a healthier lifestyle.

Say No to Soft Drink

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More and more people are consuming more soft drinks than water nowadays. Despite knowing the many harmful effects of consuming too many soft drinks, many still cannot resist consuming them regularly. Drinking soft drinks are so common that most people prefer drinking these drinks for breakfast than drinking milk.

Soft drinks, which have existed since the 17th century, are also known as carbonated drinks, soda, fizzy drinks or gas drinks in different parts of the world. Soft drinks are a type of carbonated beverages that does not contain liquor. Since they are non-alcoholic, most people think that it is safe to consume them. However, drinking them may bring harm to our bodies as they do not contain any vitamin and minerals or have nutritional value. Instead, they are high in sugar and contain additives such as colourings, flavouring and preservatives. Therefore, soft drinks do not only affect our health, but they may also cause fatal illness.

An experiment conducted found that every eight ounce soft drink contains over 10 teaspoons of sugar. As soft drinks have high sugar content, they increase the blood sugar level in our bodies which result in diabetes. Furthermore, the excessive amount of sugar and calories in soft drinks also increase the risk of developing obesity, kidney stones and heart diseases. Besides sugar, soft drinks also contain preservatives which may promote attention deficit hyperactivity in children and cause asthma and allergic reaction in some people.

In realising the many harmful effects of the excessive consumption of soft drinks, we should reduce our intake of it and drink healthier beverages such as milk and fruit juices.