Monthly Archives May 2016

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Some good diet tips

Having a lean body is the desire of every human being. However, there must be something to think it took a long time to become lean of body fat.

Dieting sucks and never seems to work long-term anyway. These easy habits will slim you down.

Losing pounds doesn’t have to be torture (we’re looking at you, cayenne-pepper cleanse). Adopt at least three of these behaviors — they’re simple to integrate into your day-to-day routine, and all are enthusiastically backed by nutritionists — and you’ll be thinner and healthier in days. (Plus, the weight will stay off.)

1. SNACK, BUT SMARTLY
Grazing between meals used to be on the weight-loss hit list. But nutritionists now know that it’s better to satisfy a craving with healthy grub than ignore it and risk a junk-food binge later. The best picks are filling, protein-packed snacks, such as one stick of string cheese, a tablespoon of peanut butter on a piece of fruit, or a medium-size bowl of edamame.

  1. TURN OFF THE TV
    Dining while viewing can make you take in 40 percent more calories than usual, reports a new study. And texting, driving, or any other distracting activity during a meal can also result in your eating too much. Instead, make each meal something you put on a plate and sit down to, even if you’re eating solo.

    3. STEP ON THE SCALE DAILY
    If your regular weight increases several days in a row, it’s a red flag letting you know you need to cut back a little or beef up your workouts slightly.

    4. SCULPT THREE TIMES A WEEK
    Doing 5 minutes each of push-ups, lunges, and squats (in 30-second intervals) will help build and maintain muscle mass. The more muscle you have, the higher your metabolism will be, so you’ll torch more calories as you go about your day.

  2. REACH FOR YOUR CELL
    Next time your mind gets stuck on a certain food, call a friend and redirect your brain by asking how her day’s going. Research shows that cravings only last about 5 minutes, so by the time you hang up, the urge to devour junk will have subsided.
  3. EAT A BIG, BALANCED BREAKFAST
    An a.m. meal made up mostly of carbs and protein with some fat keeps blood-sugar levels steady and hunger pangs away so you’re not susceptible to pigging out come lunch, studies show. Opt for something satisfying for your stomach and taste buds — like egg whites and turkey bacon with whole-wheat toast.

    7. WATCH THE BOOZE
    One innocent-looking margarita or cosmopolitan can rack up hundreds of calories that do nothing to quench your appetite. Treat yourself just on the weekends and cut back somewhere else or stick to a glass of wine, light beer, or vodka and soda — three drinks that each have about 100 calories per serving.

 

  1. HAVE FRUIT TWICE A DAY
    Fruit has no fat and is mostly water, so it’ll fill you up while leaving less room on your plate (and in your stomach) for high-cal fare. Don’t freak about fruit’s carb count — we’re talking the good kind of carbohydrates that contain lots of healthy fiber.
  2. STAY ASLEEP LONGER
    Getting to bed just 30 minutes earlier and waking up 30 minutes later than you normally do can help you make better food choices, researchers report. Also, when you’re well-rested, you’re less prone to snacking out of fatigue or stress.

10. VISUALIZE YOURSELF THIN
When you feel your willpower breaking, conjure up a mental picture of yourself when you looked and felt slim. The visual motivation keeps you focused on your goal weight and reminds you that it is attainable, since you’ve achieved it before.

source : http://www.cosmopolitan.com/

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smokes

Smoking is dangerous to your health

Are you a heavy smoker? stop so that you avoid serious diseases.

You probably know about  the relationship between smoking and lung cancer, but did you know smoking is also linked to heart disease, stroke and other chronic lung diseases?  Smoking can also increase your risk for cancer of the bladder, throat and mouth, kidneys, cervix and pancreas.  Thinking about quitting? Look at the facts!

Why you should quit?

  • Smoking is the most preventable cause of death in the United States.
  • Almost one third of deaths from coronary heart disease are attributable to smoking and secondhand smoke.
  • Smoking is linked to about 90% of lung cancer cases in the United States.
  • About 20 percent of adult men and about 16 percent of adult women smoke.
  • The highest percentage of people who smoke are between the ages of 21 and 34.
  • About 54 percent of American children ages 3-11 are exposed to secondhand smoke.
  • On average, smokers die more than 10 years earlier than nonsmokers.
  • You can be one of the millions of people who successfully quit every year.

What makes cigarettes so toxic and dangerous?

There are more than 5,000 chemical components found in cigarette smoke and hundreds of them are harmful to human health, according to the Centers for Disease Control and Prevention.

Here are a few examples:

  • 1,3-Butadiene is a chemical used to manufacture rubber. It is considered to be a carcinogenic chemical that can cause certain blood cancers.
  • Arsenic is used to preserve wood. Some arsenic compounds have been linked to cancer of the lung, skin, liver, and bladder.
  • Benzene is used to manufacture other chemicals. It can cause cancer, particularly leukemia, in humans.
  • Cadmium is a metal used to make batteries. Cadmium and cadmium compounds can cause lung cancer and have been associated with kidney and prostate cancer.
  • Chromium VI is used to make alloy metals, paint and dyes. Chromium VI compounds cause lung cancer and have been associated with cancer of the nose and nasal sinuses.
  • Formaldehyde is used to make other chemicals and resins. It is also used as a preservative. Formaldehyde causes leukemia and cancer in respiratory tissues.
  • Polonium-210 is a radioactive element that has been shown to cause cancer in animals.
  • Tar is not one single chemical, instead it describes several chemicals that are in tobacco smoke. It leaves a sticky, brown residue on your lungs, teeth and fingernails.

Carbon monoxide & nicotine: A dangerous duo

Carbon monoxide is a harmful gas you inhale when you smoke.  Once in your lungs, it’s transferred to your bloodstream.  Carbon monoxide decreases the amount of oxygen that is carried in the red blood cells.  It also increases the amount of cholesterol that is deposited into the inner lining of the arteries which, over time, can cause the arteries to harden.  This leads to heart disease, artery disease and possibly heart attack.

Nicotine is a dangerous and highly addictive chemical. It can cause an increase in blood pressure, heart rate, flow of blood to the heart and a narrowing of the arteries (vessels that carry blood). Nicotine may also contribute to the hardening of the arterial walls, which in turn, may lead to a heart attack. This chemical can stay in your body for six to eight hours depending on how often you smoke.  Also, as with most addictive substances, there are some side effects of withdrawal.

Second-Hand Smoke

Smokers aren’t the only ones affected by tobacco smoke. Secondhand smoke is a serious health hazard for nonsmokers, especially children. Nonsmokers who have high blood pressure or high blood cholesterol have an even greater risk of developing heart diseases when they’re exposed to secondhand smoke.

Secondhand tobacco smoke contributes to about 34,000 premature heart disease deaths and 7,300 lung cancer deaths. Studies show that the risk of developing heart disease is about 25-30 percent higher among people exposed to environmental tobacco smoke at home or work. Secondhand smoke promotes illness, too. Children of smokers have many more respiratory infections than do children of nonsmokers. Excerpted and adapted from “When Risk Factors Unite,” appearing in the Stroke Connection Magazine January/February 2005 (Science update May 2008)

These are just a few of the dangerous chemicals found in cigarettes; there are many more.  But you do not have to spend the rest of your life giving in to your addiction! Thousands of people kick the habit every year, and you can be one of them.  It may not be easy, but you can do it!

SOURCE : http://www.heart.org/HEARTORG/HealthyLiving/QuitSmoking/QuittingSmoking/Smoking-Do-you-really-know-the-risks_UCM_322718_Article.jsp#.V6NLrvlTLIU

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green-tea

Tea Good For Health

How many times did you drink tea in a day?. Tea is very good for health.

“It’s really important to remember that tea is a plant,” Jeffrey Blumberg told me at the 5th International Scientific Symposium on Tea and Human Health, located at the D.C. headquarters of the U.S. Department of Agriculture.

We don’t typically think of tea as the type of green, leafy vegetable typically promoted by the USDA, but Blumberg, the meeting chair and a professor at the Friedman School of Nutrition Science at Tufts University, pointed out that the flavonoids extracted from tea leaves are similar to the beneficial phytochemicals found in fruits and vegetables. If we can’t get Americans to eat the recommended daily amounts of fruits and vegetables, he suggests, why not let tea count as one or two servings?

The benefits may go beyond those gained from adding more plant food to your diet. The research presented at the symposium covered the gamut of health benefits attributed to tea — from reduced risks of gastrointestinal cancers to improved mental acuity in older adults. And new studies suggest that tea could play an important role in three major public health issues:

The top researchers in the tea-health field (yes, it’s a field — a glorious one) propose tea as part of the approach to weight loss, heart health, and bone/muscle strength.

Weight Loss

In green tea, the combination of caffeine and catechins — the stuff that gives it its bitterness and astringency — may promote weight loss. Dr. Rick Hursel of Maastricht University in the Netherlands explained that in a meta-analysis of experimental trials, drinking green tea was associated with an increase in energy expenditure equivalent to burning about 100 extra calories in a 24-hour period. This, combined with an increase in blood fat oxidation, might explain why subjects in a related review lost an average of 2.9 pounds over a 12 week period.

These effects were slightly more prominent in subjects who weren’t habitual caffeine users, and Asian subjects lost twice as much weight as Caucasian participants, suggesting that both lifestyle and genetic factors play a role in green tea’s effects.

Hursel recommends 2-3 cups of green tea a day in those looking for weight loss benefits. Meanwhile, fried green tea ice cream remains best avoided.

Heart Health

If you can’t stay away from fatty foods, Dr. Claudio Ferri of the University L’Aquila in Italy suggests following up your Big Mac with a cup of black tea. After observing tea’s potent ability to dilate the arteries of lab rats, thus reducing their blood pressure, Ferri tested its effects in hypertensive human subjects. He found, somewhat incredibly, that tea consumption counteracted the meal’s negative effects on blood pressure and arterial blood flow.

Blumberg jumped in, at that point, to clarify that the symposium was endorsing tea as part of a healthy diet.

But as Ferri pointed out, it can be difficult to get patients to give up their eating habits and switch over to his preferred Mediterranean diet. These results led him to conclude that preventing cardiovascular disease doesn’t only have to be about sacrifice.

And, in a meta-analysis of over half a million normal individuals, drinking one cup of tea per day for a year was associated with a reduction in blood pressure equivalent to a 8-10 percent reduction in stroke risk.

Bone and Muscle Strength

From the Texas Tech University Health Science Center came a take on traditional Chinese medicine. Postmenopausal women — who are at an extreme risk of osteoporosis — were prescribed regimes of green tea and Tai Chi. Six months later, and with a high compliance rate, those who had consumed 4 to 6 cups of green tea daily, with or without the Tai Chi, had “improved markers for bone formation, reduced markers of inflammation, and increased muscle strength.”

Dr. Leslie Chen explained that while osteoporosis in incurable, the flavonoids and antioxidants found in green tea may work to mitigate its effects and reduce the risk for fractures. And even though it took a lot of tea, no adverse side effects were measured.

Further study is probably warranted in all of these areas. “But the bottom line is tea contains zero calories,” said Blumberg. “And when you translate all of this data, a little increase in bone strength, a decrease in blood pressure, across a whole population, little changes make a big difference.”

Source : http://www.theatlantic.com/health/archive/2012/09/new-reasons-to-drink-more-tea/262599/

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