Month: October 2015

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Fast Ways To Lose Weight Without Exercise

Getting into your ideal body shape takes too much time and effort through diet plans and exercise routines that are sometimes way difficult to tolerate for first timers. There are many effective weight loss courses out there but they cost money and take time. Do you want to lose weight simply by changing your diet? Well… good news! You can actually lose weight by simply managing your eating habits and performing enjoyable exercises – some are even painless! The easiest method is the fat sick and nearly dead juicing fast diet.  But for all of those not interested in living on nothing but juice here are some tips to help you get started:

The Power of Water

h20Aside from multiple benefits you can get from drinking water frequently, it can also help you prevent adding more pounds to your body. The secret is to drink a glass of water right before a meal so that you can reduce the amount of food you eat since you’re not as hungry as your stomach is partially full. It also rehydrates your body as you go on an exercise by replenishing the lost water from your body through sweat. Water is a better choice than juice, carbonated drinks and wine.

Share Meals

American restaurants, which tend to offer huge servings intended for a solo person, are accountable for overeating even when you’re not that hungry. One bright idea to solve this matter is to share meals with a friend. A serving supposedly good for one person can be split into two separate plates then you can go on eating without worrying much on the amount of calories.

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Manage Your Food

When you think of the word “diet”, first thing that comes into your mind is to eat “less”. That’s not quite true since you can also “add” foods in your diet plan and replace the unhealthy ones with nutritious foods. Instead of eating chips or candies for snacks, opt to shift into fruits, cereals or salads. Fill your snack bag with these foods to avoid the temptation of high-calorie nibbles from stalls.

Walk, Walk, Walk

This is surely not new, but walking is positively the easiest form of exercise. No matter how short the distance is, when you prefer to walk than to drive, you still burn more calories than the latter. Skip the elevator and choose the stairs instead. Park a little farther than your usual parking area. Roam around the mall longer than before.

Don’t Exercise – Just Have Fun

Hitting the gym for a routine workout sometimes doesn’t sound cool to some people anymore. They feel like dragging their feet to go to the gym because they’ve paid for the expensive membership fee and they won’t let it simply go to waste. Why don’t you try getting involved with fun activities that require physical strength as well? Get more involved with sports you love, go on hiking with friends, chase your kids in the park or take your dog out for a jog. These activities will burn calories in a way where you won’t feel bored or uneasy.

Motivate Yourself with Small Things

Literally. Buy jeans smaller than your size to motivate yourself in losing more pounds. You can also wear something just right so that you’ll feel full faster when you eat meals and won’t tend to overeat. Choose to ditch the big dinner plate and shift into a smaller one for the mind to get the idea that you’ve already eaten enough.

Pick the Right Comfort Foods

Admit it: comfort foods are typically the ones high in calories and are suggested to remove from your meal plan. Rather eating small portions of ice cream, indulge yourself with a full scoop of low-fat ice cream. You may also eat a slice of vegetarian pizza or use a reduced-fat cheese as well. Congratulations, you won’t feel sad for not eating your comfort foods anymore!

Enjoy Good Food with Good Company

Since you’re on a healthy diet, eating out with friends can be sometimes hard as it stimulates your taste buds to try out what they eat. Convince them to eat something healthy for a fresh start. You won’t feel left out when everybody is eating nutritious food with you on the dining table.

Get Used To It Over Time

Nothing really starts easy, they say. Simple changes to your lifelong habits, no matter how small they are, will certainly pile up and give you excellent results through time. Adjust your body little by little before jumping into big modifications in your diet and you’ll get used to it too. Appreciation comes next when you see the fruits of your labour coming your way.

Always remember that losing weight shouldn’t be considered “hard” in order for you to carry on what’s ahead of getting fit. Some are actually fun, doable and not agonizing at all even it’s your first time!

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Importance Of Working Your Core

With the various workouts available to flatten the tummy, core exercises are oftentimes neglected or forgotten due to lack of information when it comes to the importance of including it on your daily routine. The abdominal muscles make up only a part of the core – where the focus is normally overlooked. Working your core provides helpful benefits to your body’s overall functionality due to the following reasons:

Achieve Dream Abs Easily

The key to getting your dream abs is to include exercises that also give attention to your hips, back and pelvis. Though being involved in an aerobic activity will surely burn the love handles, core workouts will tone your target muscles. Make sure to get enough of planks and back extensions for a stronger core.

Less Risk Of Injury

Since a strong core supports vital muscles including those used for bending, lifting or even sitting, you will notice that the risk for acquiring injury due to improper utilization of daily activities is eventually lessened. The core supports your body and prevents you from getting regular muscle strain.

Improve Stability and Strength

Core exercises are usually performed by routines that aim to develop and strengthen the hips, pelvis, lower back and the abdomen. As you execute the exercises, the target muscles all work together in coordination which benefits your body by improving your stability and strength. You will notice this as you go on your daily activities such as doing simple household chores or playing sports.

Perform Better in Sports

Most athletes work hard to strengthen their core muscles for an excellent game performance. The strong core muscles are the ones responsible for winning most games as it allows your body to move swiftly while maintaining a consistent power throughout the game. All muscles used in various sports generate strength from the core. This will help both your upper and lower body execute powerful attacks. Without proper core exercise, your daily sports training won’t be as much effective as to that of a tough core.

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Daily Activities Made Easier

As mentioned earlier, one of the simplest improvements you will notice is when daily activities appear easier than before. From the carrying groceries to bending to pick up a fallen object to stretching to reach up the top cabinet, every task seem easier and takes a little less effort than you usually do. Aside from achieving your fitness goals, you can also benefit from your strong core through performing daily physical activities.

Now that you’ve read all the benefits you can get from including core exercises on your regular exercise routine, there’s no reason to make excuses anymore. If you’re not yet involved with any kinds of exercises, starting from basic core workouts will take you far in the long run. The advantages are so diverse that you can even benefit after sitting for several hours in your office chair. Hopefully, you will be more inspired to push through working your core muscles as early as today.

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Super Foods For Kidney Disease

Day by day, scientists and researchers are getting closer to more discoveries for the advancement of health, especially those who are on the process of studying recommended foods for patients with kidney diseases. Regarded as “super foods”, they function against excessive fatty acid oxidation, in order to avoid production of free radicals that harm body organs and reduce its overall functionality, specifically the kidneys,.

People suffering from severe kidney diseases such as those required to undergo dialysis or currently diagnosed with chronic kidney disease (CKD) are advised to increase their intake of the following foods to improve kidney function:

Garlic

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Did you know that a clove of garlic contains 12mg potassium, 1mg sodium and 4mg phosphorus that make garlic accountable for lowering cholesterol levels as well as reducing inflammation? Its powdered form, highly recommended for dialysis patients, serves as seasoning to prevent adding more salt in the food. It also has a strong antioxidant and anti-clotting property too.

Egg White

A super food high protein provider, egg white is best recommended for kidney patients due to its rich source of essential amino acids with less phosphorus content compared to those of meat products and even egg yolk. One can opt to eat it for omelet, egg white sandwich, salads or even add it on smoothies.

Red Bell Pepper

Another super food beneficial to kidney patients is red bell pepper, which is a good source of vitamins A, B6 and C. Though it is highly flavorful, it contains minimal potassium. It is also rich in folic acid, fiber and lycopene – an excellent antioxidant that also helps fight cancer. Red bell peppers can be eaten raw with dips or mixed with a healthy choice of salad. Roasted and chopped ones can be used as toppings for sandwiches and omelet. You can also grill it together with beef for your kebabs.

Cauliflower

Packed with vitamin C, fiber and folate, cauliflower is another vegetable good not only for liver but also to kidneys. Its thiocyanate and glucosinolate contents are the ones responsible for helping the liver neutralize harmful radicals that destroy cell membranes and alters DNA through time. It can be eaten raw like red bell pepper, mixed in your salad or explore other options like substituting cauliflower for your mashed potatoes.

Cranberry, Strawberry, Blueberry, Raspberry, Cherry

Rather than going for a chocolate dessert, you can shift to these healthy berries which have powerful anti-oxidant and anti-inflammatory properties. They are also rich in vitamin B and C, fiber and manganese. They can be helpful in fighting against cancer, tumors and other heart diseases as well. Add several berries and cherries to your cereal and salad or toss some in your blender for a refreshing glass of smoothie.

Fish

Being a great source of protein, fish are recommended for people who want to get the best from omega-3, an anti-inflammatory agent helpful in preventing various diseases such as those affecting the heart and also cancer. Salmon, mackerel and albacore tuna are just among the variety which reduces bad cholesterol and increases good cholesterol levels.

 

Before shifting into a new meal plan, it is best to consult your renal dietitian first in order to get the best out of these super foods. You can also get your family into healthy diet since these foods are also suitable even to healthy individuals as you enjoy the benefits you can get together.

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