Foods you should not eat daily

While you may be making the utmost effort to eat healthy for the majority of your day, it is possible that there are the small daily mistakes you maybe making in your diet, which make weight loss, or weight management more difficult and a slower process than it should be. 
Sometimes it is these innocuous morsels of food that make a big difference when it comes to proper weight management. So what are these foods in your daily diet that you should avoid? 

1. Glass of milk - While milk is a healthy addition to your meals, it could possibly be the one food that is hindering your progress. If you are used to having a glass of milk before you sleep, at breakfast, or even for a snack in the evening, take a break from drinking milk for a month. If you feel that its making a difference - making you less sluggish, helping you lose weight, clearing up your skin etc - this maybe the solution to your problems. Give it a go. 

2. Something sweet after meals - Many people have this habit of wanting just a little something sweet after every meal. This is absolutely unnecessary and you probably know it. Just that addition of sugar after your meals is worth cutting down on if you have it on a daily basis. Let dessert be a treat you save for the weekends and you will probably savour it more. 

3. Heavy crabs for your evening snack - How often have you felt so hungry in the time between your lunch and dinner, that you can eat anything without giving a thought as to whether it is right for you or not? You may land up knocking off a sandwich or a samosa. This may be the only unhealthy addition to your diet in the entire day, but consumed daily, this evening snack could be hindering your efforts. Therefore, carry something that has healthy proteins and fats like nuts, with you so that you don't succumb to hunger. 

4. Potatoes - Recently dubbed by a study conducted by Harvard, as one of the foods that definitely makes you gain weight over time, potatoes have a way of turning up in our daily food unannounced. You maybe eating a healthy sabzi but a whole potato may have been added in there to improve the flavour. Fresh veggies taste good on their own if you try, so give it a shot. 

5. So called 'healthy snacks' - Baked chakris and chips, all of these so called healthy snacks, should be substituted with real nutritious food. Many people eat these unaccounted, thinking they are healthy and will not make a big difference to their health and weight. This is a misconception and you are better off without these highly processed snacks.

Posted by: Mandeep Singh.

Best Five Exercises To Lose Belly Fat

Why exercise is necessary

Most people involved in weight loss believe that it's all about the calories. If you burn calories more than you take in, you lose weight. If you take in more calories than you can burn, the body gains fat. While this piece of logic may make sense, it is only partly true. What burns calories nonstop is actually the lean muscle mass underneath body fat that allows more intake of calories without weight gain.

The body actually adapts to the changes it undergoes. Losing weight without exercising increases the risk of losing lean body mass, slowing the metabolism and putting the body into fat-storing mode. People who have lost body fat and muscle mass may notice that they don't have the muscle mass they once had. Worse yet, once they overeat even a little bit, they start filling up on body fat once again.

Below are the top five belly exercises:

1. The Bicycle Exercise - best for targeting the six pack muscles and the obliques. To do this exercise, get into a supine position with hands at the back of your head. Bring knees to the chest while lifting shoulders off the floor. Slowly bring your right elbow towards your left knee as you straighten your right leg. Switch sides and continue in a pedaling motion. Do 1 to 3 sets with 12 to 16 repetitions.


2. The Captain's Chair Leg Raise - This exercise requires a captain's chair, a rack with padded arms allowing for the legs to hang free that is commonly found in gyms or health clubs. To do this exercise, stand on the chair and grip hand holds. Press back against the pad then raise knees to the chest to contract the abs then lower them back down. Do 1 to 3 sets with 12 to 16 repetitions.


3. Exercise Ball Crunch - For this exercise, an exercise ball is necessary. In this routine, the abdomen does more exerting but will still need the entire body to stabilize it throughout the routine. To do this exercise, lie on the ball with your lower back fully supported. Place hands behind the head. To lift the torso off the ball, contract the abs to pull the bottom of the rib cage towards the hips. Keep ball stable as you curl up, then lower back down to stretch the abs. Do 1 to 3 sets with 12 to 16 repetitions.


4. Vertical Leg Crunch - Performing this exercise is similar to doing a leg crunch except that the legs are straight up, forcing the abs to work and adding intensity to the routine. To do this, lie on the floor with the legs straight up, knees crossed, and place the hands beneath the head for support. Contract abs lifting the shoulders off the floor and keep legs in a fixed position to crunch. Do 1 to 3 sets with 12 to 16 repetitions.


5. Long Arm Crunch - This is a variant of the traditional floor crunch where the arms are held straight behind you, adding a lever to the move and making for a challenging exercise. To do this, lie on the floor or a mat then extend arms straight behind, keeping them clasped and next to the ears. Slowly contract abs and lift shoulders off the floor carefully to keep the arms straight. Do 1 to 3 sets with 12 to 16 repetitions.


The best strategy to weight loss is to observe a healthy diet coupled with exercise of at least an hour a day. Although there is no sure fire way to deal with belly fat, there are a number of activities from which to choose and enjoy. As long as you're having fun, you can lose weight without realizing it. It is important to look for an exercise you enjoy. If the suggested exercises above do not suit your taste, taking a hike, swimming or biking are just as effective in burning fat and toning muscles.

Posted by: Ankur.

Five Best Vegan Protein Sources

If you are a vegan or vegetarian, chances are you’ve heard the drumbeat of the protein junkies in the media demanding to know how you can possibly get enough protein in your diet without eating animal products. While it’s important to consume all of the essential amino acids found in meat for optimum muscle recovery, these protein building blocks can also be found in plant sources.

Over the past 40 years, soybeans and soy products have been the darlings of the vegan movement because of soy’s high protein content, but lately doctors and nutritionists are advising people to drop soy from their diets altogether. This is because soy has changed significantly in the past few decades. In 1997, 17% of the American soy crop was genetically modified, and in 2012 93% of the American soy crop was genetically modified.

So what’s a strength training vegan to do if soy is now off the menu for good?

We’ve rounded up 5 of the best vegan protein sources that all of us should be including in our daily diets, whether we eat meat products of not.

Lentils

16g of protein per 1 cup serving.

Lentils are a diet staple food in many countries around the world. Lentils contain the essential amino acids isoleucine and lysine. They are high in fiber, folate, iron, and B vitamins.

How to eat them: Cook them and serve them in a chilled salad with shredded carrots, raisins, almonds, chopped apples, caramelized onions, curry, and olive oil.

Black Beans

16g of protein per 1 cup serving.

Black beans are often paired with brown rice in Latin American and Creole dishes for both cultural and nutritional reasons. Black beans and brown rice when eaten together contain all of the amino acids needs to form the same complete proteins found in meat.

How to eat them: Sprinkle black beans into shrimp tacos with pineapple salsa and corn tortillas.

Almonds

6g of protein per 1 oz serving.

You can’t turn around in any grocery store in America without running your cart into a display containing almond products. Almond butter, almond milk, raw almonds, chocolate covered almonds, almond flour almond milk yogurt . . . the list goes on and on. We’re all hooked on almonds for a good reason. Almonds are high in manganese, Vitamin E, magnesium, tryptophan, copper, B vitamins, and phosphorus.

How to eat them: Although there are many almond products to choose from, plain old almonds make a great high protein snack that you can eat on the go.

Quinoa

8g of protein per 1 cup serving.

Quinoa is often called a high protein grain, but in reality it’s an ancient seed that has been cultivated in South America for generations. Quinoa is high in manganese, tryptophan, magnesium, folate, and phosphorus.

How to eat it: Although quinoa is typically eaten as a meal filler at dinner or as part of a lunch salad, quinoa also makes a great hot breakfast cereal alternative.

DailyBurn Fuel

22g of protein per 2 scoop serving.

DailyBurn Fuel is a vegan protein supplement that is high in most essential vitamins and minerals, probiotics, and green tea extract. The DailyBurn Ignite 21 day detox program includes a vegan protein shake made with DailyBurn Fuel each morning.

How to eat it: Pour two scoops of the chocolate DailyBurn Fuel flavor in the blender and mix with almond milk, frozen raspberries, and a tablespoon of cocoa powder to make a high protein chocolate raspberry treat.

Posted By: Kartic Verma.

Black Tea good for diabetics..

People who drink black tea are less likely to develop Type 2 diabetes, according to researchers.

A new analysis of data from 50 countries found that the nations who drank the most black tea also suffered the lowest levels of the metabolicsyndrome, the Daily Times reported.

The study also found that high tea consumption was related to lower levels of obesity.

Scientists believe that the fermentation process, which turns green tea black, could also cause the production of complex health-giving flavonoids.

They also analysed the consumption of black tea and the prevalence of various diseases, including Type 2 diabetes.

The study stated that Ireland drank the most black tea, with each person consuming 2 kg each a year, according to sales data.

Britain and Turkey were close behind, with all three countries found to have lower levels of diabetes than others where consumption was low, including Brazil, Morocco and Mexico.

Posted by: Kartic Verma.

Things to incorporate and avoid in your diet

• Eat early: You should have your dinner at least two to three hours before you sleep. Full stomach will hinder your sleeping routine. By the time you sleep, the food should get digested.
• Avoid spicy and heavy food: You should always stay away from heavy, spicy food for dinner as these foods are known to cause heart burn and you will face difficulty to get sleep.

• Drink a glass of milk: A cup of warm milk induces sleep. You can also consider a cup of ice cream or a low fat dessert instead of milk.
• Have cherries: Cherries are rich in melatonin that helps inducing sleep. You can eat fresh or dried cherries just before you go to bed.
• Indulge in a light snack: Carbohydrates and dairy products are known to induce sleep. Dairy products contain tryptophan, a substance that helps to get sleep. There are various other foods that contain tryptophan like bananas, honey and oats.
• Don’t drink alcohol: Initially alcohol makes you drowsier, but later on you will have a very disturbed sleep.
• Avoid fats: People who tend to eat more fatty substances have difficulty in sleeping.

By Mandeep

7 aphrodisiacal foods that only boost health

It's been said that food is the language of love but a Kansas State University nutrition expert and registered dietitian has asserted that foodaphrodisiac may not promote sexual desire.

The aphrodisiac effects of certain foods seem to be based on placebo effect more than anything, said Linda Yarrow, assistant professor of human nutrition in the university's College of Human Ecology. Yarrow noted that the Food and Drug Administration has long maintained that there is no scientific support for claims that food aphrodisiacs can boost sexual desire. But while food aphrodisiacs may not boost your love life, some of them have a lot to love from a nutritional standpoint. Here's how...

Oysters
Oysters are an excellent source of the minerals zinc, iron and calcium. Yarrow said zinc helps maintain a healthy immune system and is important in wound healing. Iron is important for preventing anemia and calcium helps maintain strong bone health.

Chocolate
A number of studies have indicated that chocolate can be good for your heart, Yarrow said. chocolate is made from cocoa bean, which contains flavanols. These have antioxidant effects that can reduce damage to cells and increase vascular function. These can reduce risk for heart disease. "But beware. Most chocolate has added fat and sugar that contributes to overall calories," Yarrow warned.

Eggs
Eggs are a good source of non-meat protein for people who choose to limit or avoid meat products. They are also high in choline, riboflavin and vitamin B12. Yarrow said choline is essential for brain development, which improves focus, learning and memory function. Riboflavin is important for energy metabolism, tissue building and vision. Vitamin B12 helps form red blood cells and helps maintain the central nervous system.

Avocados
Avocados have fiber, potassium, vitamin E and folic acid. "Avocados are a a source of
monounsaturated fats in the diet. Monounsaturated fats can reduce risk for heart disease when they replace sources of saturated fat," Yarrow said. They also have carotenoid lutein that protects against macular degeneration and cataracts.

Almonds
Almonds, a non-animal source of protein, is also high in vitamin E, which is an antioxidant and may reduce cancer risk. Yarrow said almonds have minerals such as magnesium, phosphorous and zinc, and are also a good source of fiber. Studies have shown that people who consume nuts can reduce their risk of heart disease, she said.

Figs
Figs are a good source of calcium — for healthy bones and teeth — and can provide fiber, which can lower the risk of certain cancers. Yarrow said figs are high in antioxidants and may reduce risk for heart disease. They also have iron, that can prevent anemia. "But use caution. Figs have a laxative effect and should be consumed in moderation," she said.

Bananas
Bananas are an excellent source of potassium, which is a mineral important to muscular function. "Potassium may also lower risk for heart disease and reduce blood pressure. In addition, bananas are a good source of fiber, which reduces risk of constipation and certain cancers," Yarrow added.

What history says 
History however, documents a strong connect between foods that inspire lust and its effects. While honey, strawberries and chocolate are well-known, a few seem bizarre! For example, did you know that a certain love potion popular with the Byzantines was apparently a cake made with donkey milk and honey? Marigolds, also have been regarded as a love potion. A few medical texts also mention mandrake root as an aphrodisiac. Whatever the case, as long as society exists, there will always be research into what foods can arouse passion.

By Mandeep

quit smoking- you won't gain weight.

If you've finally decided to kick the habit, there's good news: Quitting smoking won't make you gain weight over the long term. Some people pick up 4 or 5 pounds early on, but that's only temporary.

To quit successfully, experts agree, get help and support from your doctor, family, friends, and co-workers. A doctor or mental health professional can help you tailor an approach that best suits you. There are many FDA-approved medications to help people quit smoking.

Combine medication with other quit strategies -- like avoiding your smoking triggers or changing your daily routine -- and you greatly increase your odds of quitting for good.

Another tip: Some foods and drinks make cigarettes taste better; some make them taste worse. Try eating more vegetables and less meat -- and swap that coffee (or alcohol) for a glass of milk. Let your taste buds stifle those cravings!

By Gurjant.

8 Tips For Healthy Living

1. Enjoy a pint of water first thing in the morning.

If you haven’t got time for anything else in the morning, make time to drink a big glass of water. We lose a lot of oxygen through the night and to rejuvenate our cells, we need to supply them with water and oxygen. Drink a glass of water and within a week you’ll begin to feel less tired. I like the taste of water, but I know some people do not so if you’re one of them, squeeze some fresh lime into your water to give it taste and drink up.

2. Grab a few fresh fruits on your way out.

Wherever you’re going – whether it’s a walk or drive to the supermarket or on your way to a meeting – pick up one or two fruits and eat them. If you leave for work in the morning and don’t return ’til evening, take a few fruits and eat them throughout the day. Fruits are great for their nutrients, vitamins and sugars that are required in our body.

3. Avoid going to junk food shops with your work mates.

If your work mates are going and you want to go along, go ahead but don’t order the burger or french fries. Go for a nice salad instead. Or any other healthy meal that takes your fancy. Junk food is full of “empty calories” that do nothing for your body but put on extra unneeded and unhealthy fat.

4. Exercise on the go.

If you work in an office, get up every 30 minutes and go for a walk. If you have an office with stairs, run up and down the stairs every couple of hours. Get your blood flowing and your muscles moving.

5. Drink herbal teas.

When at work or home, many people love to get a cup of tea or coffee. Decide that you’ll be more healthy and get a warm cup of herbal tea. The selection available today is absolutely massive, so you’re guaranteed to find one you enjoy. I like mandarin and ginseng tea as well as fennel seed tea.

6. Eat a handful of nuts.

Get your favorite selection of nuts (almonds, cashews, pecans, walnuts, etc.) and raisins and have a big handful of them at around 3pm. This has been shown to increase afternoon energy and productivity.

7. Say yes to freshly squeezed juice.

One of the biggest and most exciting changes I made in my health about 7 months ago was when I said “yes” to having my own freshly squeezed juice every morning. Since then, my energy, body health and vitality has increased ten-fold. I create the time to squeeze my own carrot-apple-ginger juice; however if you don’t have the time, ask someone if they can make it for you in exchange for something you can help them with, or get yourself to a local juice bar and get your share of the juice!

8. Deep breathing.

When you’ve got time – at your desk, driving the car, cooking food – do some deep breathing. Inhale and count up to 5 seconds, hold it for a few seconds, and release slowly. Exchange of oxygen and carbon dioxide is one of the best things we can do for our blood and cells.

By Gurjant Singh

Introduction

•   Healthy living’ means maintaining a healthy lifestyle and introducing habits that improve your health.
•  It’s about enjoying yourself without risking your health. It’s what you eat and drink; sleeping well and managing stress. It’s about practicing safe sex, drinking alcohol responsibly and not abusing drugs. It’s about being physically active and staying connected with others.
•  It’s about being aware of any health risks related to your illness and its treatment, and working with your doctor to monitor these and then take action.
•  It’s taking responsibility for your overall health including having regular check-ups for your eyes and teeth.
• It’s about feeling fitter physically, mentally and emotionally.

By Mandeep