8 Things Every Woman Needs To Keep In Mind To Lead A Healthy Life

Women these days are so caught up in their life that they hardly get time to keep a check on their health. It has been observed that many women prioritize their family and work over anything else and also tend to ignore their health problems. Some of the health problems might be non-serious at the time of onset and hence are not taken care of. These health problems then continue and aggravate with time to become a serious health issue. So it’s imperative for all women to prioritize their health above anything and should know about latest fitness trends so as to take better care of their families later. Remember, your families need you at all times, so you got to take care of yourself.

Here are some of the everyday health and beauty tips that every women must include in her daily regimen.

1) Morning walk – No matter how late you slept or how difficult for you it is to walk or how cold it is outside, a 30-45 minute activity is very important for all women. Going out in the morning will not only keep you fresh for the rest of your day but it will let you breath in fresh air which is extremely important for your lungs.

2) Stretching – While walking everyday might become a little monotonous and you might be running out of time for the rest of your daily chores, go for rigorous walk for 10 minutes till your body is warmed up and then do some stretching for another 10 minutes. Doing it every day will definitely keep your body in shape.

3) Yoga – And in case the weather outside is just unavoidable then go for some yoga. Yoga is a complete exercise. It calms your mind, relaxes your body without giving you any sort of muscle strain which otherwise exercise would have done.

4) Meditation – With womanhood, comes a lot of stress. Family, work, daily chores and what not. Stress at times takes its toll which may definitely harm your health so calm yourself down with meditation. Meditation relaxes your mind, body and soul. Practice meditation everyday and you will definitely see a change in your stress levels.

5) Lemon Juice – You might have read it almost everywhere that drinking lemon juice first thing in the morning really helps your digestive system. But it actually does. Well there’s a science to it. Our body releases a lot of acids while we are in the sleep because of dinner getting digest and later in the morning our stomach lining is acidic and hence having an alkaline beverage will neutralize the stomach. So every morning make it a habit of drinking lemon juice in lukewarm water.

6) Fruits – Instead of gorging on the sweets after meals or going for refined sugar options with your tea, have fruits. Fruits are natural sugar which are just not packed with lot of nutrition but will also help you curb your sugar cravings. Stay away from refined sugar at all cost by eating lots of fruits

7) Supplements – Your food might not be packed with all the nutrition. It might be deficient of certain essential nutrients which may be very important for our body. Women above 30 years are generally complaining of joint pains which is due to deficiency of calcium and vitamin D. So get your medical checkups regularly and add good quality supplements to your daily routine but only after your physician’s advice.

8) Medical checkups – It is very important for all women to get the important medical tests such as “Pap Smear” for breast cancer, “blood glucose” for diabetes, thyroid levels, calcium and vitamin levels at regular intervals so as to keep a check and prevent any sort of disorder from the very beginning. Also consult your gynaecologist for regular checkups to keep any sort of disease at bay.

By following above all daily health tips, every women can remain healthy and fit in their busy life and they can take care of themselves and their family easily.

 

 

Why Losing Fat May Make You Look Fatter And How To Fix It

Why Losing Fat May Make You Look Fatter

I’ve seen this time and time again when people begin their fat loss journey. At some point while shedding the pounds, it is very possible that you may end up looking a bit flabbier than you previously did.

First off… DON’T PANIC!!

We’re going to talk about why this happens and what to do about it.

Why You Might Look Chubbier

A calorie deficit is king when it comes to fat loss. You MUST take in less calories than you burn to shed the unsightly fat.

This cannot be avoided.

However, when you are in a good calorie deficit, your muscles can also deplete their glycogen (Glycogen is essentially the carbohydrate fuel stored in your muscles for activity).

When your muscles are full of glycogen, you look more full and powerful.

When depleted of glycogen, your muscles can look flatter.

Think of it like filling a tire with air. The tire hasn’t lost material (muscle), it just has less air (glycogen).

Now this is crucial because when your muscles are depleted of glycogen due to your calorie deficit, it creates an effect where you look like you have less muscle relative to your body fat… This means you will appear fatter than you actually are.

Glycogen Depletion Rate Compared to Fat Loss Rate

You know how some people claim to have lost 5-10 pounds during their first week of dieting? This is due to a combination of water weight AND glycogen. Water and glycogen bind together in your muscles and are stored there. When you start dieting, this glycogen and water combo gets depleted and your muscle volume plummets.

They may have also lost a few pounds of fat as well, but it ‘looks’ like they have gained fat even though the scale says otherwise.

The mirror can be very deceiving.

Glycogen and Muscle Mass

Your body can only store so much glycogen which means it has a limited amount of glycogen you lose. Your glycogen stores do deplete rapidly while dieting, but do not worry!

As long as you are strength training, you will preserve muscle mass. Ever see someone with an arm in a cast? When the arm is done being in the cast, it is considerably smaller and has lost muscle. Why? Because it wasn’t being used!

So make sure to strength train while dieting. When you are finishing cutting fat and go back to eating a maintenance your muscles will fill back up.

So no worries!!

When you Will Appear Leaner

When your fat loss exceeds the weight you’ve lost in glycogen and water weight, then you will finally start showing the fat loss you’ve achieved.

The first month or so can be a rough patch for a lot of people. Especially if you are basing your success by what you see in the mirror.

Don’t become discouraged!

This is only temporary and after that short visible road block you will start to see for yourself that you have in fact lost fat.

When you are Lean Enough

Listen, you want to look lean and defined even with your muscles depleted. This is a great indicator to know that you have achieved an ideal state. That way, once you go back to eating at maintenance your muscles will fill out, making you look even better!

Wrapping It up

That first month or so of dieting can be rough. Especially because according to the mirror, you may look worse. Don’t lose heart!

Measure your waist and use the scale. These two are a powerful combination for keeping track of fat loss.

You WILL look better visibly, it just takes time for your fat loss to exceed your glycogen/water loss.

Once that happens, the mirror will start to show you what the scales and waist measurements have been telling you. That you have achieved significant fat loss!

Easy Ways To Get Rid Of Constipation Naturally

Constipation is a health issue in which the affected person passes hard stools or is unable to empty the bowel regularly. Lack of enough fiber in one’s diet, certain medications or inadequate water consumption can all lead to constipation. Other conditions such as piles and fissures can manifest due to chronic constipation.

However, there are many tried and tested remedies that can relieve you from this problem in a safe and natural way. Instead of taking prescription drugs, you should opt for all-natural methods since they are free from side effects and are effective at the same time.

If you are not sure of how to treat your constipation naturally, then this article is for you. We are sharing some of the best tips that have helped countless people who suffer from irregular bowel movements throughout the world. So, keep reading to find out more.

Increase fiber intake

Today, our diet has less than the required amount of fiber. This is because the influx of processed food has taken over whole foods. The result is that our body is unable to get enough amounts of fiber to get the bowels moving. You can easily increase fiber in your diet by incorporating whole grains, fresh fruits and vegetables.

Another source of fiber is psyllium husk. Soak two teaspoons of this husk in milk or yoghurt and let it sit for a few minutes. You will notice that the husk begins to absorb the liquid and starts to swell up. Taking this mixture can give your body with much-needed fiber quickly and easily.

Increase water intake

Hard stools are due to the fact that there is insufficient fluid in your body. Your intestines make use of water during the egestion process so you need to drink up to hasten this process. Drinking around 8-10 glasses of water a day will help your body to absorb food better as well as get rid of waste materials more easily.

If you find water too bland for your taste, then add slices of citrus fruit or berries and allow these fruits to infuse for a few hours in someplace cool. The result will be a sweet tasting water that is full of nutrients at the same time.

Take Aloe vera gel

Pure aloe vera gel is a great way to soothe the insides of your stomach. This gel has a slippery consistency and helps to soften your stools as well as allow for easier passage out of the body.

Ideally, you should use aloe gel straight from the plant for best results. Two tablespoons are enough for this purpose. However, if you cannot find fresh aloe gel then you can also drink aloe juice. Just make sure it doesn’t have any fancy additives else you will do more harm than good to your body.

Take herbal supplements

Herbal supplements are a great way to get rid of constipation. These medicines contain potent ingredients that regulate bowel movements and give relief from piles and fissures. Some people take adequate fiber and water yet the lack of bowel contractions make them constipated. For such people, herbal supplements is the answer. This is because these medicines also trigger bowel contractions that help to push waste materials out of the system.

Take flaxseed oil

Flaxseed oil is one of the most popular natural remedies for constipation. This oil helps to coat the digestive system and allow the body to get rid of waste materials more easily. Mix a tablespoon of flaxseed oil with any fresh juice to boost the benefits. Drinking this mixture will also give your body with other nutrients and fiber as well.

New Year’s Fitness Resolutions And Keeping The Promises

The New Year provides an opportunity for people to make resolutions, though they are often faltered. People make promises about physical fitness at the beginning of the year, especially because of gaining weight due to excessive eating all through the year.

Although making resolutions are quite easy but keeping the promises are quite difficult. At the beginning of the year, people are excited about their fitness regime. But as the year progresses, their passion quickly runs out of steam. So it is hard to find people making long-term changes in their lifestyle based on the resolutions made.

Be Realistic

It is important to be realistic and flexible when setting resolutions made for the New Year. In spite of the best intentions, there are chances of life’s events preventing you from reaching your fitness resolutions.

Set Measurable Goals

One way to keep up with your New Year’s fitness resolutions is to set measurable goals. Hence, setting a goal of doing exercises twice a week is more concrete and easy to follow compared to setting a vague goal that makes it difficult to measure the progress. Similarly, setting obviously difficult goals should also be avoided. Instead, starting small is more likely to help you to keep your resolutions.

Have Fun

Boredom is certainly going to prevent you from keeping your fitness resolutions. You could keep your workouts challenging and engaging by adding variety and doing new things as part of your workout regime.

Track Your Progress

Keep track of any improvements that you notice, whether you find your backaches disappearing, your slim jeans fitting again, or you find losing a few pounds. So whenever you lack motivation, you can remind yourself of these benefits that you received since you started your workout regime. Furthermore, break up your resolutions for short term purposes which will help you to set milestones, keep track of your developments and stay motivated.

Find a Buddy

It would do well to buddy up with a friend or family member while setting up your New Year’s resolution. This will motivate each of the participants, and help in reaching the fitness goals.

Celebrate Your Successes

Rejoice your success by treating yourself something special whenever you reach a landmark. However, see that the treat you select does not go against your fitness resolution.

Behavioral Changes Matter

It makes sense to motivate yourself in changing your lifestyle, which at times may seem to be a tough job to achieve. Start following your fitness plan with behavioral changes and prevent yourself from facing a health scare that could coerce you into losing weight to get fit.

Keeping up with your New Year’s resolution for months may be extremely difficult. But a change in one’s lifestyle for better is possible and it would do well to start doing it right now and stick to your exercise routine for approximately three weeks and form a routine that will see you make it all through the year with your New Year’s resolution.

5 Simple Tips For Faster Leg Surgery Recovery

Foot surgeries can be daunting with feelings of not being able to get around and feelings of dependence on other people in cases where you should be going around your daily life in a productive way.

Here are 5 simple tips to help you recover faster from your leg surgery and get you going and back on your feet faster than you thought possible.

1. Your doctor is your best friend

Listen to everything your doctor says! This looks like a simple and straight forward advice but in actual fact, it can get tough to follow this advice where your movement and ability to get around is hampered.

However, in other for you to get back up fast and start getting around quickly, you must listen to your doctor because right now, your doctor is your best friend.

You must take your meds at the prescribed time, take rests, do your physical therapies in the recommended doses and at the recommended time to ensure the fastest possible recovery time.

2. Pay attention

Mostly, after leg surgery, surgeons will want to take weight off the foot or limit weight bearing to the affected leg.

The last thing you want after a leg surgery is a re-injury because you were careless. This is why you must pay attention not only to yourself, your habits but also to your environment after a leg surgery.

For instance, you want to make sure that you do not leave things lying around the house and you pay attention when out in the open.

Be careful. Be attentive. This will do you a whole lot of good.

3. Eat Well

Your body will do its best to heal itself and will eventually do in the course of time.

It is your duty to help your body do this by the choice of foods you take into your body in other to provide fantastic nutrition that encourages a greater and smoother rate of rebuild.

Proteins are the building blocks for tissue. Vitamin C is an antioxidant that can protect cells from toxins as they help and which replace damage tissues with strong scar tissues that help in wound healing and helps with inflammation. In essence, eat fruits.

The general idea is that when you eat good, your body does good. So to get rapid recovery from your leg surgery, eat in that direction.

4. Find Alternatives To Crutches

Okay. Understood. Crutches are making you feel clumsy. You just can’t seem to get around as much as you like and you are just tired of it and want to shift some weight to the leg and just get around.

Relax. You will heal faster when you don’t put too much weight on your leg too fast after a surgery. Yes, exercise of the limb is great and aids recovery but you cannot just afford to overdo it and this is why if you feel like it, you should go for alternatives to crutches.

Some examples are seated scooters, knee walkers, steerable knee scooters, hands-free crutches etc

5. Ask for help

Yes, you want to resume normal activities but you need to do it slowly and this is the time you need to understand that you require a lot of help and that you cannot do everything you normally do by yourself for now.

After a leg surgery, one of the mental re-configurations you need to go through is that of asking for help.

It will only take a while, so keep calm, ask for help and let your leg heal itself faster instead of risking re-injury because you wanted to be a macho.

Finances, Relationships, and Health

Three life areas are critical to building success: Finances, relationships, and health. Following are ideas concerning building success in these critical areas.

Finances: Put aside ten percent of your monthly income into a savings account. This will help you manage the finances part of finances, relationships, and health. Set up a special account for the purchase of your next car. Once a car is paid off, put the amount that you paid monthly on that car in your account. Don’t wait until the end of the month to save that ten percent. Saving at the beginning of the month will force you to cut back on spending.

Relationships; Learn to incorporate active listening in your relationships. Exercise the value of compassion and empathy. Finances, relationships, and health can all be sources of great happiness or great stress. Success can be impeded when money is scarce, when relationships are strained, and when health is poor. learn to incorporate active listening in your relationships. There’s a great deal of validation when one’s views are heard.

Health: Take time for daily exercise. Be sure to have a diet that is rich in alkalizing foods. Take probiotics daily and be sure to include a variety of vegetables in your diet.
The greater part of your diet should be vegetables, followed by fruits and small amounts of protein. Be sure to eat three to four servings of fish per week.

Set aside daily time for tai chi. Tai chi helps build chi energy, which is important in maintaining health.

Finances, relationship, and health are all critical when in the process of building success. Poor people skills can impede the ability to get along with co-workers. Financial insecurity can spill over to work situations, and poor health can interrupt every area of life.

Secure your finances, take care of your relationships, and build your health. All are important in building success. It’s hard to be successful when money is scarce, when relationships are draining, and when health is challenging.

Be sure to incorporate some weight building exercises two or three times a week. This will strengthen muscles and bones.

Eliminate all sugar, all gluten, and all dairy. Your body will say thank you for this.

Self care in all three areas is important in creating a life of happiness, joy, and fulfillment.

Take care of your finances, relationships, and health. Life fulfillment will be guaranteed.

I will sign off for now. I have some tai chi to do.

6 Most Common Side Effects Of Bariatric Surgery

Bariatric surgery can greatly improve a patient’s overall health. It definitely helps combat some of the obesity related health problems. It is a known fact that patients undergoing this surgery require to commit to some serious life style changes. However, there are some side effects of this surgery too.

Side effects are unavoidable. Patients need to understand that developing the right eating habits and following all the instructions given to you by the doctor will help deal with the side effects better.

Here are some of the most common side effects of bariatric surgery:

Dumping Syndrome

This is commonly called as ‘rapid gastric emptying’. When food moves quickly through the stomach, it is literally dumped in the small intestine. The body responds to this dumping by adding large amounts of fluid to the intestine. The patient feels weak, dizzy and nauseous. These symptoms can be avoided by eating right. Your doctor will recommend a diet.

Dehydration

Dehydration is generally caused due to the abnormal depletion of body fluids. Your doctor will recommend that you drink a lot of water every day. Minimum 2 liters of water is a must for those who have undergone this surgery. If you do not drink enough water, you will experience nausea and vomiting. This further leads to dehydration and if the condition gets serious, you might need to go back to the hospital for IV fluids and vitamins.

Dental problems

Some patients may experience dental problems after this surgery. This is generally due to the mal-absorption of nutrients and pH changes in the saliva after surgery. You must take your vitamins as prescribed by the doctor regularly. Also, if you do not address the reflux issues and vomiting issues, your teeth could be exposed to stomach acid which is bad for your dental health.

Gallstones

Stones of cholesterol are formed in the gall bladder. They are formed due to the rapid weight loss. These stones block the pass bile. Your surgeon may remove the gall bladder and prescribe bile salt supplements.

Hair Loss

Nutritional deficiencies are the main cause of hair loss. But don’t worry; your hair will grow back within 3 – 6 months.

Indigestion

Incomplete digestion of food is one of the side effects of this surgery. This causes a lot of discomfort for the patient. If you experience a burning sensation, make sure that you tell your doctor about it.

Making simple changes in your daily diet could help fight all these side effects. It is also important that you take your medication and supplements regularly. It is also important that you avoid greasy foods and heavy meals. If all this does not work, your doctor may prescribe antacids too. Whatever you do, make sure that you let your doctor know about any of the side effects that you experience. Do not take any drugs without your doctor’s approval. Do not miss your follow up appointments with your doctor. It will help you recover sooner and treat any of the side effects too.

Health Benefits

Staying healthy is tough for those who have never tried. It’s just making small changes in your daily routine that will bring big changes.

There are a few things we can do that can provide us with health benefits and guard us against probable diseases and it’s threats.

· Kickstart your Mornings – Starting your day with lukewarm water with a drop of lemon will detoxify your body and keep you fresh and energized the whole day.

· Never Skip your Breakfast – Breakfast is very important for your body’s metabolism. Make sure you never go without breakfast and a handful of almonds.

· Smoothify – Add healthy and tasty smoothies to your regular breakfast for a healthy lifestyle. You can try the Almond and Soya Milk Smoothie filled with essential nutrients and dietary fibers.

· Small Meals – Keep having meals in small intervals for a proper metabolism. Almonds, for instance have a lot of health benefits. They are filling and great for small snacking purposes.

· Go Green – Replace your regular tea with Green Tea. Green Tea is great for weight loss and is anti-oxidant rich. This is great for a slim waist and a glowing skin.

· Don’t shy away from asking questions while eating out – Keep your health needs in check while eating out. Check and recheck the menu for food suited to your health needs.

· Drink Water – Hydrate your body enough and drink loads of water to flush out the toxins accumulated in your body and keep your system clean.

· Bring Healthy Snacks to Work – Carry healthy snacks like almonds to your workplace. These will make sure you cut back on unhealthy fried items and snack healthy according to the needs of your body.

· Cranking the fiber game up a notch – Consume dry fruits rather than fresh fruits. These are higher in nutrients and fiber and have more health benefits than fresh fruit, plus these are lower in sugar content.

· Switch to Nuts – Switch your regular unhealthy chips bag with nuts and almonds. These are much more energy giving and healthy. Flavored almonds like Anardana Churan Roasted Almonds or Sweet-Chilli almonds are interesting on your tongue and great for your body. Nuts are healthy and filling. Nuts make sure you snack in an optimum manner

How To Quickly Tighten And Tone Up A Flabby Stomach

The abdominal area is often one of the hardest parts of the body to tighten and tone. Most strength building activities that target this area are difficult and not very fun to do. Unfortunately, not only is a flabby waistline less than attractive, but it also puts you at far greater risk of heart disease and serious back issues. Following are a few, simple strategies for creating a smooth, flat and muscular belly.

It is first important for people to recognize the difference between subcutaneous fat and visceral fat. Subcutaneous fat is the fairly harmless, soft fat that accumulates on top of the muscles and that can be easily pinched and measured with your hands. Although and excess amount of subcutaneous fat can be dangerous, all humans need a certain amount to support their normal metabolic functions and to ensure overall well-being.

Visceral fat, however, is a dangerous, yellow fat that collects around your actual organs. You have a lot of this fat if your belly feels bloated and hard. The accumulation of visceral fat is responsible for the development of heart disease, fatty liver disease and many other problems.

Understanding the type of fat you have will allow you to alter your diet and exercise plan accordingly. If you have subcutaneous fat, you can benefit from a moderate workout and diet plan. If your belly is distended with visceral fat, you should seek the guidance of a nutritionist and personal trainer right away. This could be essential for protecting your overall health from serious problems in the future.

The best diet for burning weight loss will contain lots of fresh and all-natural ingredients. Make a plan to stick to foods that have not been processed or refined. Moreover, focus on eating the things that your body needs, rather than constantly thinking about what you should be cutting out. If you load up on nutrient-dense foods, you’ll hardly have either the appetite or room for options that lack nutritional value and are loaded with calories and fat.

One of the best forms of abdominal conditioning is running. The opposite arm and leg movements that running entails engages all of the abdominal muscles at once. If you don’t like running, you’re in luck. You can gain many of the same benefits by power walking or jogging an equal distance. You will also burn a nearly equivalent amount of fat while subjecting your joints and bones to far less stress.

If you choose to do abdominal exercises that require you to lie prone, such as sit-ups and abdominal crunches, make sure that you are using good form. Keep your chin tilted upwards and away from your stress while curling upward, so that you are lifting with your core muscles rather than your neck. Also, be sure to keep the lower back firmly pressed into the floor so that you are not using momentum to lift your upper torso.

You should also sign up for boxing training. This will provide the perfect combination of cardiovascular exercise and strength building for blasting away stubborn fat deposits and creating a tight, toned stomach. Guided boxing workouts are the best form of conditioning for obtaining remarkable results within the minimum amount of time.

Eat Out, Eat Healthy and Lose Weight

I must admit, I’m not one who eats out very often. I much prefer to dine on a healthy home-cooked meal. As a whole though, Americans love eating out and we do it a lot.

Unfortunately, people who dine out frequently tend to have higher BMIs (body mass index) than those who eat at home most of the time. This is especially true when they’re in the company of friends who aren’t worried about eating healthy. Let’s face it, when everyone else is chowing down on a cheesy pasta dish, it’s hard to order a salad with grilled chicken.

No worries. I’ve got you covered.

Take a minute to listen to my top 3 dining out tricks so you can continue to eat out AND stick to your healthy eating plan. Also, I have a delicious SHRIMP SCAMPI RECIPE for you. This recipe is so easy and quick (15 minutes) you might just decide to stay home and cook dinner for your friends instead of eating out.

Stick to your healthy eating plan with these 3 dining out tricks.

Know before you go. Before dining out, check the online menu. Look at the calorie value of all the dishes. Take note of the healthier options and decide ahead of time what you will order. This takes the guess work out of it and will help you avoid a dining out disaster.

Order small. For the most part, having a successful dining out experience is all about portion control. It’s not that pasta is so terrible for you; it’s the amount you eat. Let’s be honest; you are going to eat whatever you are served. If you order less you will eat less. Take advantage of the appetizer menu (or even the kids menu) for smaller portions. Order an appetizer and pair it with a side salad. There are no rules against this. You are allowed to eat what and how much you want.

Go out for lunch. If you frequently go out to eat with a group of friends who aren’t as concerned about their health and waistlines as you, suggest lunch instead of dinner. Lunch specials and lunchtime portions tend be smaller than dinner. Also, there’s typically no (or less) alcohol being ordered.

Quick and Easy Recipe.

One of the very best ways to stick to your healthy eating plan is to cook and eat at home most of the time. This Shrimp Scampi recipe is one of my favorite quick and easy recipes. It tastes so decadent yet it only takes 15 minutes to prepare. Serve yourself a moderate portion and have it with a large salad. So delicious!