Water makes up about 60 percent of our body weight and is vital for almost every function in the body

Why Is Drinking Water Important? 6 Reasons to Stay Hydrated

November 11th, 2021 mannoh No Comments »

Do you drink enough water each day? If not, your overall health may be taking a toll. And why is drinking water important? Drinking water regularly can help you to lose weight, think better, be in a better mood, prevent disease, and more.

Why Do Our Bodies Need Water?

How much of the human body is water? It might surprise you to learn that water makes up about 60 percent of our body weight.

And what does water do for the body? The benefits of drinking water are many: It’s vital for almost every function in the body. Water acts as a building block, a solvent for chemical reactions, and a transport material for nutrients and waste.

Water also helps maintain blood volume and allows proper circulation, helps regulate our body temperature, and acts as a shock absorber for our joints and our brain. There are still more health benefits of water: It helps lubricate the linings of our inner organs and maintains healthy kidney function.

6 Health Benefits of Drinking Water

Drinking plenty of water can help keep your body healthy and functioning at its highest capacity. Staying hydrated will help you to:

1. Improve physical performance.

During physical activity, our bodies use up a lot of water. So stay hydrated before, during, and after exercise helps to protect your body from harm, and to help you to perform better. Proper hydration can reduce fatigue, improve endurance, lower your maximum heart rate, and more. Drinking water can also help you to be less sore after exercise.

2. Help you to lose weight.

Are you having trouble with your weight loss efforts? Increasing your water intake may help you achieve better results. Studies show that people who are on diets lose more weight when they also increase their water intake. In one study, people on weight loss diets who drank 500 ml of water before each of their three daily meals for 12 weeks lost 4.6 more pounds on average than people who did not drink the additional water.

3. Boost your mood.

People who drink more water also tend to have better moods. One study found that when people who regularly drank less than 1.2 liters of water per day increased their intake to 2.5 liters per day, the participants experienced significantly less confusion, bewilderment, fatigue, and sleepiness. On the other hand, for people who regularly drank two to four liters of water per day who were then restricted to one liter per day, the reduced water intake led negative effects on mood, including decreased contentedness, calmness, and positive emotions.

4. Boost your brainpower.

When you consume more water, you may improve your cognitive performance, too. Several studies have shown that people drinking water during cognitive tasks performed much better than those people who did not drink water during the tasks. These results have been found in both adults and children. Studies suggest that even mild dehydration can impair cognitive function in the short-term. So next time you need to focus, take a test, or use all of your brainpower, keep a glass of water next to you and keep sipping.

5. Prevent headaches.

gout food

Drinking plenty of water every day has been proven to reduce the risk of gout attacks.

Water deprivation is a very common cause of headache. In most cases, rehydrating can provide relief from a headache. For some people, dehydration can also trigger a migraine, so be sure to keep your water intake regular if you are prone to getting migraines or headaches.

6. Protect against disease.

One of the most important answers to the question “Why is water important?” is its role in disease prevention. Proper hydration may be a useful tool in preventing a variety of health conditions and diseases. Staying hydrated may protect against kidney stones, constipation, asthma, urinary tract infections, coronary heart disease, and even possibly some cancers.

How Much Water Should You Drink a Day?

The amount of water you need to drink will depend on several factors, including your age, gender, activity level, and more. However, here’s a good general guideline when it comes to recommended daily water intake: Women should drink at least 2.21 liters per day and men should drink three liters per day.

Increase your daily water intake as you increase your activity level. Be sure to always drink filtered water to avoid toxins found in tap water. For tips on choosing the best water filter, read more here.

As you age, you will likely feel less thirsty and thus be prone to drinking less fluid. However, hydration is as important as ever in old age, so be sure to keep water on hand and drink regularly throughout the day, even if you don’t feel thirsty.

Need help drinking more water? Keep track of your water intake by measuring your progress with a cup or water bottle placed in a spot you will see it throughout the day. Set goals for yourself at time points throughout the day to make sure you are drinking enough.

Drinking water regularly can help you to lose weight, think better, stay in a better mood, prevent disease, and more. Is that enough to have you reaching for your water bottle?

 

Source: University Health News From: universityhealthnews.com

Great Diets For Stomach Fat

November 3rd, 2021 mannoh No Comments »

All of us, someday in our live wish to know the ideal diets for belly fat as a broad waistline is not preferred among many. Tummy fat is the major reason for this. Not only can it make you look and appear un-shapely but it often is disturbing for a lot of people. So as a result, the concern is often asked, how do I get rid of excess abdominal fat? These are some of the leading ways to help achieve this.

Exercises that can assist take out abdominal fat.

It comes without saying that you just cannot shed pounds devoid of losing fat from other areas of your body too. It might be difficult to aim to lose belly fat without losing fat elsewhere. For that reason, the target is to take away fat from your whole body, not just the midsection. Regular physical exercise help make this very possible. Among the finest, and also proven methods to accomplish this is by using cardiovascular exercises. Cardio simply burns much more calories compared to any other type of strength training. As the body cells are functioning a lot faster there is a higher requirement for glucose and oxygen.

Your usual supply of glucose ain’t gonna be sufficient to fulfill the demands of increased energy. As weight is being lost, the body takes up stores of fat in order to produce the glucose that it needs. This process too needs oxygen. The blood cells throughout the body takes up the oxygen as it is demanded. When the heart beats more rapidly whilst pumping blood around the body, oxygen is used to support the fat-burning procedure.

By doing this, it increases your heartbeat rate. Since the heartbeat increases and so the fat-burning process increases too. In telling this, exercise is probably one of the best ways to burn belly fat. The most popular kinds of cardio exercises are skipping, jogging, cycling, aerobic exercise, running as well as swimming. Each or any of these exercises are to be executed for a minimum of at the very least 30 minutes.

This will certainly help greatly in due time as your diet progresses. Thus, in order to shed that unwanted abdominal fat, you have to work harder by increasing your standard everyday routines. Abdominal exercises are a tremendous technique to lose belly fat as you are isolating the muscles in that region. These are typically the seated twist, crunches, side crunches, side bend, hip lift, and also torso twist. Lifting weights are also able to help and are actually another way to burn abdominal fat. Including weights in your workout increases the metabolism so burning more fat. Regular weight training exercises may help you achieve more pleasing shoulders, abs, and arms.

Foods that aid in burning belly fat. A healthy diet needs to be applied alongside any training routine. In order to aid in achieving this, a diet that is rich in protein with moderate carbohydrates and a very small amount of fat should really be used. The diet should also be filled with fiber too. The combo of protein and fiber results in the body to use-up more calories whilst digestion takes place. These particular food remain in your stomach longer because they are harder to process. Both foods cause you to feel satisfied for a lot longer thereby preventing eating too much.

Some of the best foods to assist eliminate tummy fat are artichoke, peppers, salmon as well as avocado. Each of these should really be used in your diet and eaten regularly. For Avocado, believe it or not, possesses a high level of protein. Salmon contains a good natural oils which include omega 3 and is actually rich in protein. There can be just about 10 grams of fiber in a single serving of artichoke. Peppers may well possibly assist you to decrease fat levels basically because they cause you to feel less hungry. Watch out for some kinds of food for example excessive salt, processed food, sugar, and trans fats. Processed foods contain high levels of sugar and fats. A lot of salt can result in water retention making you feel bloated.

The easiest way to help extinguish tummy fat is to drink plenty of water, at least 8-10 ounces of glasses should be consumed every single day. Water helps cleanse the body by way of detoxification, enhances the metabolic process, and makes you feel fuller too. Stress is also capable to result in weight gain, and so aim to lead a more relaxed lifestyle.

Together with the combination of a good healthy diet as well as regular exercise it is possible to get free of that unpleasant abdominal fat and also manage a much more stress-free lifestyle simultaneously.

 

Source: A1 Articles From: a1articles.com

White Chocolate Coconut Cashew Hot Smoothie

October 9th, 2021 mannoh No Comments »

If you’ve never tried a hot smoothie before, now is the time!

The cold weather is starting to draw in and, starting the morning off with a hot smoothies fully packed with nutrients is highly encouraging then an icy cold smoothie.

White chocolate coconut cashew smoothie has some health benefits such as, it aids in weight loss, heart healthy, healthy hair and skin, contains antioxidants, and good source of elactrolyte balance

Before you jump in to make one of these yummy breakfast smoothies, please note that for this recipe, no hot liquids was not added to the smoothie maker.

Most of the ingredients are blended cold, and the coconut milk and white chocolate is heated up separately and then mixed together at the end. It’s definitely not a good idea to add any hot liquids to your smoothie maker (it’s either going to shatter the glass (if you have a glass jug) or it’s going to come gushing out with a tonne of pressure when you open the lid after whizzing things up).

So don’t put that smoothie maker away until next Summer. You can use it through Autumn and Winter!

Ingredients:
Makes 2 Smoothies

  • 2 large or 4 small chunks white Chocolate
  • 2 + ½ cups fresh Coconut milk (the refrigerated kind such as Apro – as opposed to canned coconut milk)
  • 6 tbsp Oats
  • 1 ripe Banana (the riper the better)
  • 2 tsp Maca powder (optional)
  • 20 Cashew nuts
  • 2 tbsp Toasted coconut (simple place unsweetened coconut flakes in a hot oven for 1 minute to brown – but be careful, they burn quickly)

Directions:
– Add the white chocolate to a jug, and pour in 2 cups of the coconut milk. Microwave until the mixture is hot and the chocolate has melted (you can do this in a pan if you prefer).
– Place the oats, banana, maca powder, cashew nuts, 1 tbsp of the toasted coconut, and the 1/2 cup of cold coconut milk into your smoothie maker or blender (don’t add any hot liquid to your smoothie maker or blender).
– Blend on high for a minute until the oats and have been completely incorporated (add an extra splash of cold coconut milk or water if it’s looking too thick to blend properly).
– Divide the blended oat mixture between two cups and stir in the hot milk/chocolate mix. Top with the remaining toasted coconut and serve.

Source: Craft Berry From craftberrybush.com

5 key habits of healthy eaters

September 23rd, 2021 mannoh No Comments »

Most eating habits are established during childhood. But that doesn’t mean it’s too late to adopt new, healthy habit

Making healthy changes doesn’t require you to completely overhaul your diet. Start at your own pace by practicing these key healthy eating habits.

Eat breakfast

Research indicates that eating breakfast every day helps with weight loss and weight maintenance by reducing hunger later in the day. When you break the overnight fast with a healthy breakfast, it’s easier to resist unhealthy choices during the day.

Include at least two food groups — such as whole grains, lean protein, dairy, or fruits and vegetables — at breakfast to put you on track for a day of healthy eating.

Drink water

Water is a crucial nutrient that often gets overlooked. Sixty percent of your body weight is made up of water and every system in your body requires it to function properly. Fluid needs depend on several factors: your health, your environment, how active you are, and if you are pregnant or breast-feeding. The Institute of Medicine recommends that men need about 13 8-ounce cups of water a day and women need nine 8-ounce cups of water a day.

Sometimes thirst can be misinterpreted as hunger. Check-in with your body when you feel hungry, especially later in the day. Drinking a glass of water before eating can satisfy your thirst and keep you from eating unnecessary calories.

Know what’s in your food

Eat foods that contain only ingredients that you can easily identify and foods with just a few ingredients. Eating more “real food” will help you cut out processed food, such as chips, cookies, and frozen meals.

You will naturally choose fruits and vegetables, whole grains, lean protein sources, and healthy fats. These foods are high in nutrients, but it’s important to keep portion control in check when it comes to foods in the protein and fat groups since they tend to be high in calories.

Be politely picky at restaurants

Most restaurants serve large portion sizes, loaded with salt and fat. To keep from overeating, request a to-go box right when your meal is served and save half for the next day. That way, you won’t be tempted to eat more than you really want or need.

Ask your server how foods are prepared and choose menu items that are baked, broiled, roasted, seared, poached, or steamed. Also make sure to ask for sauces or dressings on the side, and look for vegetables or fruit as side options instead of french fries.

Practice mindful eating

Mindfulness is a form of meditation that involves focusing intently on the present — what you’re feeling or sensing in each moment, even while eating.

The practice of mindful eating allows you to slow down and savor your food, which can help prevent overeating. How? It takes up to 20 minutes for your brain to register the chemicals that let you know when you are no longer hungry. Slowing down helps your brain catch up to how full you’re feeling.

Take a moment before eating and think of the food you are about to eat as the fuel for your body. Remind yourself that you would like to feel satisfied, not stuffed.

 

Source:  Mayo Clinic From MayoClinic.org

September 22nd, 2021 mannoh No Comments »

https://youtu.be/1uTF6pklVXIhttp://https://youtu.be/1uTF6pklVXI

Foods That Support Your Kidneys

July 14th, 2021 mannoh No Comments »

Your kidneys are essential. They remove waste and excess fluid from the body; they also help balance the remaining fluids, release vital hormones that regulate blood pressure, and control red blood cell production. Maintaining optimum kidney health is essential for everyone, but people with existing kidney disease or similar conditions need to pay particular attention. Certain foods can do double duty providing essential nutrients and helping keep these vital organs in peak condition.

Cabbage

Cabbage is an ideal food for people with kidney damage or kidney disease. People with kidney conditions often have dietary restrictions such as avoiding foods with too much potassium, sodium, and phosphorus. Cabbage is low in these nutrients but high in fiber and antioxidants that can help heal the kidneys or, at least, help guard them against further damage.

Blueberries

As a rich source of antioxidants, it’s not surprising blueberries are especially ideal for a diet focused on kidney health. Like cabbage, blueberries are low in those nutrients that force the kidneys to work overly hard, such as phosphorus and potassium. Blueberries are excellent for supporting kidney health, but they also improve cognitive function and even help prevent heart disease.

Garlic

Garlic is a superfood that supports many aspects of health including kidney function, thanks to its outstanding anti-inflammatory properties. The bulb is rich in vitamin C, vitamin B6, and manganese — nutrients ideal for reducing inflammation. Because garlic is also flavorful, it makes a great alternative to salt. Even more so than others, people with kidney damage should be careful about the amount of salt they ingest.

Olive Oil

Olive oil is phosphorus-free, which makes it excellent for kidney-friendly diets. It is also good for the heart, as well, so it’s something we should all include in our diets. Olive oil is rich in polyphenols — plant compounds with antioxidant properties — that help prevent damage caused by oxidation. These compounds, along with healthy fats, also keep inflammation at bay.

Skinless Chicken Breasts

To promote general health and support your kidneys, you need high-quality sources of protein. Skinless chicken breast can fulfill this need. Some people suffering from kidney disease need to limit their protein, so they should ensure the protein they do ingest is high-quality and low in sodium and phosphorus. Removing the skin reduces the amount of these nutrients. Making your meals with fresh chicken breast is preferable, as pre-cooked versions often have additives such as salt.

Cranberries

Folk medicine practitioners have long prescribed cranberries to guard against urinary tract infection. Researchers suggest one reason this berry is so beneficial is its ability to prevent harmful bacteria like E. coli from sticking to the lining of the bladder and urinary tract. When bacteria adhere to this lining, they multiply and cause an infection that can spread to the kidneys. People with kidney disease tend to be at increased risk for urinary tract infections, so cranberries are an ideal dietary choice.

Red Grapes

While all grapes are healthy, red and purple grapes are especially good for people with kidney damage because they contain flavonoids such as anthocyanin, which gives grapes their dark color and reduces the risk of blood clots and damage from free radicals. Grapes are readily available and make for a convenient, on-the-go snack.

Pineapple

People with kidney disease are often encouraged to avoid tropical fruit, but pineapple is considered safe because it is low in potassium and rich in B vitamins, manganese, fiber, and bromelain. Bromelain effectively reduces inflammation, which can cause kidney conditions to flare up. If you’re looking for a refreshing snack that supports kidney health, choose pineapple.

Bell Peppers

Low in potassium but high in many healthful nutrients, bell peppers make the list of kidney-friendly foods. Bell peppers are a great food to eat raw, or they can be diced and sauteed or roasted for use in many recipes from pasta sauces to casseroles. Bell peppers are rich in vitamins C and A, which have important antioxidant effects that support immunity and kidney health.

Apples

What they say about an apple a day definitely applies to keeping the kidneys fit. Apples have a sugar called pectin. Based on some research, pectin may help increase urination. Pectin may also lower serum creatinine, a muscle-breakdown waste product. Apples are rich in the flavonoid quercetin, too, which decreases the risk of certain kidney diseases.

Salmon

Salmon is the go-to fish when planning a healthy diet plan. It’s kidney benefits come from omega-3 fatty acids, which play a significant role in reducing inflammation in the body, and the kidney malfunction this can cause. Omega 3 fatty acids also assist in controlling blood pressure and triglycerides. High blood pressure and abnormal cholesterol levels increase the risk of kidney damage and heart disease. Just one 3.5-ounce serving twice a week should do it.

Source: Facty Health From: facty.com

How to Lose Weight Fast in 3 Simple Steps.

June 15th, 2021 mannoh No Comments »

A steady weight loss of 1 to 2 pounds per week is recommended for the most effective long-term weight management.

That said, many eating plans leave you feeling hungry or unsatisfied. These are major reasons why you might find it hard to stick to a healthier eating plan.

However, not all diets have this effect. Low carb diets and whole food, lower calorie diets are effective for weight loss and may be easier to stick to than other diets.

Here are some ways to lose weight that employ healthy eating, potentially lower carbs, and that aim to:

1. Cut back on refined carbs

One way to lose weight quickly is to cut back on sugars and starches, or carbohydrates. This could be with a low carb eating plan or by reducing refined carbs and replacing them with whole grains.

When you do that, your hunger levels go down, and you generally end up eating fewer calories.

With a low carb eating plan, you’ll utilize burning stored fat for energy instead of carbs.

If you choose to eat more complex carbs like whole grains along with a calorie deficit, you’ll benefit from higher fiber and digest them more slowly. This makes them more filling to keep you satisfied.

A 2020 study confirmed that a very low carbohydrate diet was beneficial for losing weight in older populations.

Research also suggests that a low carb diet can reduce appetite, which may lead to eating fewer calories without thinking about it or feeling hungry.

Note that the long-term effects of a low carb diet are still being researched. It can also be difficult to adhere to a low carb diet, which may lead to yo-yo dieting and less success in maintaining a healthy weight.

There are potential downsides to a low carb diet that may lead you to a different method. Reduced calorie diets can also lead to weight loss and be easier to maintain for longer periods of time.

If you opt for a diet focusing instead on whole grains over refined carbs, a 2019 study correlated high whole grain with lower body mass index (BMI).

To determine the best way for you to lose weight, consult your doctor for recommendations.

SUMMARYReducing sugars and starches, or carbs, from your diet can help curb your appetite, lower your insulin levels, and make you lose weight.

But the long-term effects of a low carb diet are not yet known. A reduced calorie diet could be more sustainable.

2. Eat protein, fat, and vegetables

Each one of your meals should include:

  • a protein source
  • fat source
  • vegetables
  • a small portion of complex carbohydrates, such as whole grains

To see how you can assemble your meals, check out:

  • this low carb meal plan
  • this lower calorie meal plan
  • these lists of 101 healthy low carb recipes and low calorie foods

Protein

Eating a recommended amount of protein is essential to help preserve your health and muscle mass while losing weight.

Evidence suggests that eating adequate protein may improve cardiometabolic risk factors, appetite, and body weight.

Here’s how to determine how much you need to eat without eating too much. Many factors determine your specific needs, but generally, an average person needs :

  • 56–91 grams per day for the average male
  • 46–75 grams per day for the average female

Diets with adequate protein can also help:

  • reduce cravings and obsessive thoughts about food by 60%
  • reduce the desire to snack late at night by half
  • make you feel full

In one study, people on a higher protein diet ate 441 fewer calories per day.

Healthy protein sources include:

  • meat: beef, chicken, pork, and lamb
  • fish and seafood: salmon, trout, and shrimp
  • eggs: whole eggs with the yolk
  • plant-based proteins: beans, legumes, quinoa, tempeh, and tofu

Low carb and leafy green vegetables

Don’t be afraid to load your plate with leafy green vegetables. They’re packed with nutrients, and you can eat very large amounts without greatly increasing calories and carbs.

Vegetables to include for low carb or low calorie eating plans:

  • broccoli
  • cauliflower
  • spinach
  • tomatoes
  • kale
  • Brussels sprouts
  • cabbage
  • Swiss chard
  • lettuce
  • cucumber

Healthy fats

Don’t be afraid of eating fats.

Your body still requires healthy fats no matter what eating plan you choose. Olive oil and avocado oil are great choices for including in your eating plan.

Other fats such as butter and coconut oil should be used only in moderation due to their higher saturated fat content (12Trusted Source).

SUMMARYAssemble each meal out of a protein source, healthy fat source, complex carb, and vegetables.

Leafy green vegetables are a great way to bulk up a meal with low calories and lots of nutrients.

3. Move your body

Exercise, while not required to lose weight, can help you lose weight more quickly. Lifting weights has particularly good benefits.

By lifting weights, you’ll burn lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight.

Try going to the gym three to four times a week to lift weights. If you’re new to the gym, ask a trainer for some advice. Make sure your doctor is also aware of any new exercise plans.

If lifting weights is not an option for you, doing some cardio workouts such as walking, jogging, running, cycling, or swimming is very beneficial for weight loss and general health.

Both cardio and weightlifting can help with weight loss.

SUMMARYResistance training, such as weightlifting, is a great option for losing weight. If that’s not possible, cardio workouts are also effective.

Choose what’s sustainable for you.

Source: Health line From https://www.healthline.com

Are you vaccinated?

May 31st, 2021 mannoh No Comments »

Are you vaccinated fully, or have you only taken one dose and not wanting to continue again? Or are you still thinking about whether you should or should not take the vaccine? Do you still have doubts about the vaccine? If your answer is yes to any of the questions, please pause and take a deeper look at the importance of the vaccine to you and to those you love around you. That baby, toddler, siblings, parents, and all your loved ones with underline health conditions; we want and need these people to be healthy and alive. 

Summer is around the corner with lots of activities, the country is reopening, and covid restrictions are being lifted. Places like restaurants, retail stores, bars, and religious centers will soon be operated at 100% capacity. Life is bouncing back after a year and more in lockdown. There will be lots of parties, graduations, cookouts, picnics, and many more, to mention a few. We missed all of these activities and family along with friends. We want to do a lot, but as we dine and wine, the mask will definitely be off. However, when we are fully vaccinated, we are protected and safe along with those around us. Though we still practice social distancing, handwashing, and wearing a mask but, as human as we are, we forget these guidelines and hug each other when it comes to gathering, especially with those we have not seen in a long time. 

Let us take a look at some of the importance of the vaccine.

  •  COVID-19 vaccines are safe and effective.
  • The vaccines protect you from getting sick, especially severe illness and death.
  • It reduces the risk of people spreading Coronavirus.
  • People who have been fully vaccinated can start to do some things that they had stopped doing because of the pandemic 
  • You are considered fully vaccinated two weeks after the second dose series of Pfizer or Moderna vaccines or two weeks after a single dose of Johnson and Johnson’s Janssen vaccine.

Being fully vaccinated, you can resume activities that you were doing prior to the pandemic, and this can be done without wearing a mask or staying six feet apart except required by law. Therefore let us return to normal and be safe by vaccinating our self and encouraging others to vaccinate.

BE SAFE!

Source: CDC from cdc.gov

Simple Ways To Reduce Belly Fat

May 19th, 2021 mannoh No Comments »

To reduce belly fat, we first need to understand a few things about fat, so majorly there are two types of fats playing a role in our scenario 1) White Fat, 2) Brown Fat.

White fat is the one which gets accumulated in your belly and even in other parts like arms, legs. It proves itself a reason for obesity and other health complications like heart disease, blood pressure, Asthma, etc. This renders us to find ways to reduce it.

Whereas, brown fat is commonly known as good fat, which has an ample amount of mitochondrion, which intern produces heat by burning fats and calories.

To summarize, in short, for reducing belly fat, you need to target converting white fat into brown fat.

White fat can be converted into brown fat by changing the routine and eating habits. And here is a piece of good news for you- belly fat is very easy to get off.

Here is a reliable guide with 10 effective tips that will help to reduce belly fat by simple changes in the routine.

1. Avoid foods that contain trans fats

Trans fats are a form of unsaturated fat. They are notoriously unhealthy. Artificial trans fats may increase your risk of heart disease as it increases bad cholesterol without an increase in the level of good cholesterol. Partially hydrogenated vegetable oils are the largest source of trans fats in your diet because they’re cheap to manufacture and have a long shelf life.

To reduce belly fat, you need to avoid such vegetable oils and any such food containing trans fat. Even if you are not planning to reduce belly fat, keeping a check on the amount of trans fat and reducing it remains a healthy idea.

Food that contains trans fat- Baked goods, such as cakes, cookies and pies, Frozen pizza, Refrigerated dough, Fried foods.

2. Eat plenty of soluble fiber

Soluble fiber disintegrates in water to frame a gel-like material called viscous. It slows down how fast the stomach releases digested food into the gut and helps reduce the appetite. It can further help lower blood cholesterol and glucose levels.

Food that contains soluble fiber: Oats, beans, apple, carrots, barley

3. Avoid too much alcohol

Alcohol in limit has its benefits. However, alcohol consumption over a limit has a lot of drawbacks as alcohol affects the metabolism, which in turn stores carbs and fats during the process in the body.

Reduce alcohol consumption to a limit or avoid it completely to reduce belly fat in an accelerated manner.

4. Consume a diet high in protein

This plays a role of significance while it comes to reducing fat or weight. Protein is the most important nutrient of all. It increases metabolism which helps in the burning of calories in the body.

In addition to this, it also helps in reducing the appetite and makes you feel full thus you ultimately consume fewer calories than before.

Food that contains protein meat, dairy products, nuts, legumes, eggs

5. Avoid sugary foods

Sugary foods have been a major reason for fat accumulation in the body. They offer a high amount of sugar and minimal or no nutrients to the body. Consuming sugar can cause an increase in the blood sugar level and cause hyperglycemia which in turn can cause harm to your body, including fat gain. It also leaves less margin for your healthy diet in your routine.

You should avoid consuming much sugar and include protein and fiber in your diet to reduce belly fat or any other fat.

6. Take plenty of sound sleep

Lack of sleep increases levels of a hunger hormone called ghrelin and decreased levels of the fullness hormone called leptin, leading to overeating, and thus you can gain more weight and fat.

To keep these hormones at a level, one should sleep for at least 7 hours a day. With sleep, we recommend a healthy and sound sleep.

7. Include apple cider vinegar in the diet

Apple cider vinegar helps in reducing blood sugar levels and enhances satiety. Take 15-30 ML of apple cider vinegar and dilute it in some water.

8. Consume fewer Carbohydrates

Consuming fewer carbohydrates reduces the appetite. A low-carb diet is intended to cause the body to burn stored fat for energy, which leads to weight loss.

9. Exercise, Exercise, and Exercise

Add some cardio to your routine to increase the process of fat burning all the way faster. All you need is consistency for better and sooner results.

Effective exercises include walking, running, jogging, and swimming.

10. Control over stressing

While stressing, the body produces a hormone called cortisol. This increases the appetite. This can cause cravings for sweet and salty foods.

An excess of cortisol can also decrease testosterone level, which in turn reduces the muscle mass and slows down the capacity of the body to burn calories.

source: Any Time Strength  From anytimestrength.com

6 NUMBERS KEY TO KEEPING YOUR HEART HEALTHY

March 16th, 2021 mannoh No Comments »

What if there were a handful of numbers that can help you track your heart health? There are!

These numbers are like signs along the road letting you know what’s ahead. Knowing your levels, and where they should be, can help prevent problems later.

Here are six important screening tests and actions you can take to improve your heart health.

Blood pressure. Blood pressure is the force of your blood as it pushes against your arteries, veins and capillaries. Blood pressure readings have two numbers: systolic (the top number), the force of blood pumping out of your heart, and diastolic (the bottom number), the heart resting between beats.

Most adults should have their blood pressure checked at least once per year to ensure it’s lower than 120/80 mmHg. If yours is higher, your health care provider may want to check it more often.

Blood sugar. Starting at age 45, have your blood sugar tested every three years. After an overnight fast, normal blood sugar levels should be 99 mg/dl or lower. Consistently high readings may mean you have type 2 diabetes, which puts you at increased risk for heart disease and stroke.

Cholesterol. Adults age 20 and older should have their cholesterol measured every four to six years. Performed after an eight- or 12-hour fast, this test creates a lipoprotein profile that reveals your levels of LDL, or “bad,” cholesterol; HDL, or “good,” cholesterol; and triglycerides, another type of blood fat.

A healthy adult should aim to keep total cholesterol levels lower than 200 mg/dl, with LDL cholesterol lower than 100 mg/dl. For HDL, a level of 60 mg/dl or higher helps protect your heart. Triglycerides should test below 150.

Body mass index (BMI). BMI, a numerical value of your weight with respect to your height, is often used to measure obesity. A BMI of 18.5 to 24.9 kg/m2 is considered a healthy weight. A BMI of 25 to 29.9 is overweight, while 30 and higher is obese. A modest loss of 5 to 10% of your weight can improve your blood pressure, cholesterol, and blood sugar, and reduce your risk for heart disease, stroke, and diabetes.

Sleep. Studies have found that adults should get about seven hours of sleep each night.

Exercise. Most people should get at least 150 minutes a week (or 30 minutes a day) of moderate-intensity physical activity. Be sure to include muscle-strengthening activities at least two days a week.

Knowing your numbers is key to understanding your physical well-being. Talk to your health care provider about steps you can take to improve your health.

 

Source: Virtua Heath from virtua.org

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