10 Things You're Doing Wrong Every Day

By: admin on 5:00 AM

Know these 15 things you're doing wrong and then maybe you can finally start doing things RIGHT.

1. Breathing

You breathe about 17,000 times a day, but your technique might be flawed. Slower, deeper breathing that comes from the lower diaphragm (or even better the surrounding area of the diaphragm) can help you relieve stress, lower your blood pressure and improve athletic performance by increasing stamina and reducing fatigue. Most of us are chest breathers, but developing a more focused approach can help you feel better day to day, especially if you're also exercising.

2. Showering

If you're shampooing more than a few times a week, you may be stripping away important oils in your hair -- called sebum -- and actually making your hair greasier: As sebum is stripped away, it causes oil glands on your scalp to compensate by overproducing more sebum, reported NPR, giving your hair an oily consistency. You also may be taking way too long in the shower. Long hot showers dry out your skin, use quite a bit of water (around 17 gallons each time), and can remove too much "good bacteria."

3. Working Out

Stretching before exercising can actually be counterintuitive as it temporarily weakens muscles and might not even reduce soreness in the days following exercise.

As for your actual workouts, spending time lifting lighter weights with more repetitions actually doesn't have greater slimming benefits than lifting heavier weights, and a lot of exercise doesn't have any slimming benefits at all. You also might want to rethink scheduling workouts every day.

4. Eating

Making sure to eat breakfast probably doesn't help you lose weight. You also might be eating too much meat (especially if it's red), and you probably don't need to be told this, but fast food is bad for you.

Also, no matter what you eat, eating it too fast may disrupt your body's natural chemical signals, causing you to consume more than you should, which could lead to a greater risk of obesity.

5. Washing Your Hands

Only 5 percent of Americans wash their hands correctly, so there's a very good chance you're doing this one wrong. Although the base definition of washing the right way means "rubbing vigorously with soap and water for at least 20 seconds," there are even more things you're probably doing wrong. Antibacterial soaps have been criticized over their use of the chemical "triclosan," which may cause antibiotic resistance and potentially even hormone alteration. On top of this, there may actually be no advantage to using antibacterial soaps when it comes to reducing your chances of getting sick.

Finally, you might be drying your hands wrong, as paper towels require a whole 15 seconds of use while hand dryers require 45 seconds. Paper towels have been found to be more effective in general.

6. Taking Out the Garbage

We have a huge "recycling bias," which makes us far less likely to recycle dented cans or ripped paper just because it isn't in pristine condition. Obviously, much of these items could still be recycled, as about 50 percent of our garbage is made up of recyclable materials.

When it comes to taking out actual trash, you could also be using kitty litter to destroy your trash can's street odor, or drilling small holes in the side of your garbage can to make large trashbag removal easier. And if you don't live on the ground floor, maybe you should consider investing in a fishing line.

7. Sleeping

About 70 million Americans aren't sleeping correctly and are at risk of significantly altering their "memory, learning, creativity, productivity and emotional stability." On top of this, there really is a sweet spot for how much sleep you should get. Anything outside of these regular sleep hours could have long-term health risks that have been associated with shortened lifespans. But it isn't just sleep behavior that can help you get this right. Tips for improving your sleep include exercising, turning off your phone, or simply tricking your brain into thinking you're dead tired.

8. Being Productive

It's actually impossible to multitask and those who come close are simply switching between tasks very quickly, which usually decreases focus. If you're someone who likes to power through tasks, you should know that your willpower is actually a finite resource and that taking breaks could significantly boost your mental capacities to do work. Here's another reminder to make sure you're making time for sleep, because on top of helping ideas solidify in your head, it can also -- surprise -- make you more productive.

9. Brushing Your Teeth

First off, you should never brush your teeth directly after having an acidic meal or drink, because that can push the acid deeper into your enamel. Instead, wait 30 minutes or simply rinse your mouth with water. Some basic tips: Brush for two minutes each time, using a soft brush and not rubbing your teeth and gums too hard.

10. Sitting

Sitting for more than just a few hours a day can shorten your life expectancy and lead to a much higher risk of contracting diseases like diabetes or cardiovascular problems. Even if you work out regularly, just sitting around at the office all day can constitute a sedentary enough of a lifestyle to invite health risks. Although stand-up desks might be a good way to go, if you want to sit better there are simple posture and ergonomic tricks. You could make sure to fidget around (ideally not in a totally weird way). Or, if you have $1,000 lying around, you could buy a super high-tech chair.

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Five food items vegetarians can’t stand

By: admin on 4:45 AM

Vegetarians often get to hear how boring their life is sans meat. But eating fake meat all the time simply kills the appetite. There are vegetarian dishes that no longer excite people who stay miles away from meat.

Any kind of fake meat: Most of the time these products don’t taste anything close to the real ones. 

Rice and beans: When you first become a vegetarian, the combination of rice and beans is just delicious. After about a year, the taste of the two together becomes increasingly bland. 

Spring rolls: There’s really not much to them. The rolls are just about vegetables wrapped up and fried. 

Bean-centered dishes: Beans are the center of various vegetarian meals like lentil soup, black bean soup and countless stews. The only problem? Beans get boring after sometime.

Quinoa: The pseudo cereal is a great source of protein and it is extremely versatile. The only problem is that every non-vegetarian seems to think this trendy food is all vegetarians eat and now it’s become a stereotypical vegetarian food. 

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Foods You Shouldn’t Eat Daily

By: admin on 10:23 AM

While most of the time we conveniently hold the extra morsels we eat as culprit for our weight gain, we often forget that there are a few foods which we should not dig in too often. Even if you are downing a glass of protein shake and keeping junk out of your sight, there may be the small mistakes you maybe making every day in your diet. Hence here’s a list of foods that you must avoid for proper weight management.

Potatoes:

Our love for ‘aloo’ dates back to, well, I don’t know how many years. Whether adding it to improve the flavour or increase the quantity of the sabzi, potatoes need no reason to feature in your daily diet. They also make you gain weight over time. Hence, next time try having fresh veggies without potatoes.

Milk:

Yes, milk may be the solution to most things, but milk may also hinder your growth if you are having it every day. If you are used to drinking a glass of milk before you sleep, at breakfast, or even for a snack in the evening, take a break. See if not drinking milk is making you less sluggish, helping you lose weight, or clearing up your skin. If it does, you know where the problem lies.

Dessert After Meals:

Most of us are used to having something sweet after meals. This is unnecessary and we very well know it. The amount of sugar in a sweet is enough to negate every other step that you take in order to shed that extra pound. If you can stop having that dessert daily, you would probably end up being a healthier and happier human being. Treat yourself to a dessert only on the weekends or on special occasions.

Carbs For Evening Snack:

Evening snack is the trickiest of all. You are bound to feel hungry in the evening, and most of us take refuge in a sandwich or a samosa. When hunger drives us crazy, we do not care about giving a thought about what we are eating. If this is your daily routine, then you may be causing more harm to your body than you think. Pick up healthy snacks like nuts, cottage cheese or yoghurt as your evening snack instead.

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9 Foods That Make You Fat

By: admin on 4:22 AM

Processed foods:

They are loaded with calories and almost no nutrients. Diet frozen and microwave meals are high in sodium and calorie rich fat to preserve flavor. Eating such foods cause you to retain water in your arms and legs, leaving you puffy. Research claims that a diet high in processed food increases the risk of depression. Processed meats such as lunch meats, bacon, sausage; hot dogs are high in calories, fat and sodium. 68% percent of bacon’s calories come from fat, almost half is saturated fat and every ounce has 33 milligrams of cholesterol. Too much salt leads to water retention and bloating. None of processed meat is considered safe to eat.

Artificial sweeteners:

The fact that diet soda has less calories and less sugar than regular soda does not mean it is healthy. Several studies found that people who drink 2 or more diet sodas a day have five times the waistline compared to those who avoid drinking diet soda. Research has also shown that one of the most popular artificial sweeteners leads to the same surge of insulin as white carbohydrates because of sweetness detectors in the small intestine.

White sugar:

It is full of calories that sabotage healthy eating and prime your palate to crave sweets. The world is filled with people who are addicted to sugar. When your blood sugar is high you are high. When your blood sugar is low, you feel totally run out and exhausted and want more. Sugar has no minerals or vitamins, just a lot of fat building calories.

Cheese:

It can be a fattening food. Cheese contains a large amount of fat and is hard to digest which is a deadly combination as poor digestion causes weight gain. Fat has 9 calories per gram, protein and carbohydrates have only 4. The most fattening food in the world is thought to be cheese fries.

Gluten :

Foods rich with gluten are fattening and so are most common gluten free packaged products. Always read the labels; they are full of sugar and starch.

Potatoes:

They are found to be the top food making people fat. Does it surprise you? The study found potatoes to be top of the list. The study found all forms of potato to be fattening. Every serving of fries eaten in 1 day is linked to weight gain of more than 3 pounds, while eating an extra serving of potato chips led to a gain of 1.70 pounds.

Alcohol:

It blocks the body from burning fat. Alcohol increases the release of the cortisol which retains fat and breaks down muscle. The loss of muscle might slowdown metabolism making it easier to gain weight. Also, alcohol causes decreased levels of testosterone in men- a hormone that helps burn fat.

White Carbs:

White rice, pasta, white bread and starches are fattening because they are foods with high glycemic index. A research suggests that such carbohydrates are a problem for people wanting to lose body fat. Studies show that consumption of the wrong carbohydrates creates body fat.

Fats and oils:

They are fattening especially when they come as deep fried foods and baked goods. Fats and oils also contain 130 calories per tbsp. On the other hand olive oil has significant health benefits in spite of including lots of calories.

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10 High Calorie Foods You Should Never Eat Before Going To Bed

By: admin on 11:43 AM

1. Pasta

Pasta is one of the fattest foods you need to avoid before going to bed. It may sound like an easy fix if you are hungry, especially since there are many pasta recipes that take less than 30 minutes to prepare, but keep in mind that pasta is a very rich source of carbohydrates that will eventually turn into fat when you hit the bed. Keep in mind the classic pasta toppings full of cheese and oils as well as the high glycemic index of this meal, this is you should steer clear from this fatty food before bedtime!

2. Pizza

Who does not like a big, juicy, delicious pizza? However, this is far from being a light meal and your digestive system would have a hard time processing it during the day: try to imagine how difficult it would be for your digestive organs to do that during the evening, when they should rest. Pizza is very greasy and it has ingredients that contain high levels of acidity, thus increasing the risk for heartburn.

3. Candy

You are what you eat, but did you know that you also dream what you eat? Not necessarily literally, but it is a known fact that fatty foods and sugary products (especially candy) have an impact on your brain waves and they can trigger nightmares. If you want a peaceful and relaxing night, then avoid junk food and opt for substitutes like oatmeal, which are lighter and contain less calories.

4. Red Meat

Although you should not avoid red meat overall given the fact that this is a good and nutritious source of proteins and iron, a big juicy stake will prevent you from achieving that deep, relaxing and refreshing sleep we all need after a long and stressful day. For that deep-state sleep to occur, your body systems all need to be at peace: this is exactly what won’t happen if you eat red meat before bedtime.

5. Chocolate

Dark chocolate is very good for your brain and for your memory, but at the same time it is bad for your waistline: especially if you plan to eat it at night, when all the calories will be stored as fat given the fact that your body is at rest. A small piece of chocolate would serve as a great dessert, but the problem is that most people end up binging on chocolate rather than sticking to just one piece.

One of the reasons why you should avoid chocolate before bedtime (especially dark chocolate) is because it is very rich in caffeine and other stimulants that will put your heart at work and keep your mind focused, rather than allowing it to relax and simply disconnect.

6. Vegetables

Veggies are delicious, nutrient-filled diet foods, but they are certainly not a great choice if you plan to go to bed soon, and for a very simple reason: vegetables such as onions, broccoli or cabbage contain high amounts of insoluble fiber which will make you feel full for a longer period of time. This would be fine if you were on a diet during the day, but during the night the fiber moves very slowly in your digestive system, not to mention that they cause excessive flatulence as well.

7. Alcohol Of Any Kind

Alcohol is definitely a sleep killer, given the fact that it can cause night sweats and cause you to wake up repeatedly during the night. Alcohol (especially wine) not only diminished the quality of the sleep, but it also reduces the nightly sleep time and it is very high in calories as well.

8. Cheeseburgers

Just like any other type of fatty, high-calorie foods, cheeseburgers should also be avoided before you go to bed because they stimulate the natural production of acid in the stomach and cause heartburn during the night, just like some of the other foods mentioned above.

9. Chilly Sauce

Chilly is certainly very healthy and beneficial when mixed with specific ingredients, but chilly sauce is a big no if you plan to go to bed soon. This is a high-calorie food that is filled with proteins and slow-burning carbohydrates.

10. Snacks And Chips

Processed snack foods should be avoided at all times, not just before you go to bed, given the fact that they contain high amounts of monosodium glutamate that is known to be linked to a variety of sleep disorders.

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Best 10 Superfoods for Weight Loss

By: admin on 9:57 AM

Black beans:

A cup of black beans packs a whopping 15 grams of satisfying protein and doesn't contain any of the saturated fat found in other protein sources, like red meat. 

Oats:

Oats are rich in fiber, so a serving can help you feel full throughout the day. Just a half cup packs 4.6 grams of Resistant Starch, a healthy carb that boosts metabolism and burns fat.

Avocados:

There's no reason to be afraid of eating fats—as long as they're the right fats.

Oleic acid, a compound in avocados' healthy monounsaturated fats (MUFAs), may trigger your body to actually quiet hunger. Stick to a quarter or a half of an avocado and watch that belly fat melt away. The creamy fruit is also packed with fiber and protein.

Salmon:

Lean sources of protein help you feel full without adding fat. However, 50% of women ages 18 to 50 don't know if they get enough of this essential nutrient.

Up your intake with salmon; it's a leaner choice than red meat and is chock-full of MUFAs to boot. A 2001 study found that dieters eating a MUFA-rich diet lost an average of 9 pounds, while their low-fat diet counterparts gained, on average, 6. 

Blueberries:

Best known for their anti-aging effects, blueberries, while tiny, are a powerful figure-friendly eat: A 1-cup serving sets you back only 80 calories, and helps you feel full with 4 grams of fiber. 

Broccoli:

Cooked or raw, this cruciferous veggie is well-known for its cancer-preventing powers, but with a punch of filling fiber in less than 30 calories a serving, it's bound to prevent weight problems too. 

Pears:

Just one pear packs 15% of your daily recommended amount of fiber. One study found that women who ate three pears a day consumed fewer calories and lost more weight than those who didn't. Ditch the peeler though; the skin is where all that filling fiber is hiding! 

Grapefruit:

Even if you changed nothing else about your diet, eating half a grapefruit before each meal may help you lose up to a pound a week! 

A compound in the tangy fruit can lower insulin, a fat-storage hormone, and that can lead to weight loss. It's also a good source of protein, and because it's at least 90% water, it can fill you up so you eat less. 

Kidney beans:

One of several varieties of beans to make the list, red beans offer protein and fiber (more than 5 grams per serving!). Kidney beans are also rich in Resistant Starch; a 1/2-cup serving packs nearly 2 grams of this slimming carb. 

Almonds:

Nuts are another superfood rich in healthy fats that help you slim down. 

Almonds in particular can help you shed pounds: In one study, people who added a daily helping of the nuts to a low-cal diet lost more weight than people who followed the same diet but swapped almonds for a carb-heavy snack like crackers. 

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How to Buy the Healthiest Yogurt

By: admin on 9:23 AM

Yogurt has earned itself a reputation as a true health-food superstar ,But The nutrition expert in San Francisco and an expert panelist for the Health Must-Eat List.Caroline Kaufman, RDN,Says:"Yogurt can turn into junk food really quickly,".
Even if you skip the obvious offenders, like yogurts with crushed cookies or candy toppings, some pile on the sugar and excess calories. With so many choices out there—since 2010 alone, 671 new yogurt products have hit store shelves—how can you be sure you're choosing wisely? These guidelines will lead you to the standouts.

Keep it simple:

To make yogurt, all that you need is milk and two live bacterial cultures, Lactobacillus bulgaricus and Streptococcus thermophilus, which turn the milk into yogurt via fermentation. "Beyond that, a few added extras for flavor, like a little sugar or some fruit, are fine," Kaufman says. Steer clear of products that have long lists of ingredients with things you can't pronounce or wouldn't expect to see in yogurt, like hydrogenated oils and artificial sweeteners.


Look for good bugs:

These beneficial bugs ( Probiotics—good bacteria similar to the ones living in your digestive tract—are yogurt's key ingredient. ) have been shown to help with digestion and gut health. But surprisingly, not all yogurt sold in stores actually contains "live and active cultures," as the bacteria in yogurt are known. Some companies heat-treat yogurt after culturing, which kills off bacteria, both good and bad, to make it more shelf-stable and reduce tartness.


Make calcium count:

Yogurt is a stellar source of bone-building calcium, but the amount can vary from brand to brand. Aim for one that has at least 15 percent of the daily value for calcium; the yogurts on our list contain anywhere from 15 to 35 percent.


Do a sugar check:

Trying to cut back on added sugar? Don't rely only on the number of grams listed on the label. Yogurt has a fair amount of naturally occurring milk sugar, aka lactose (about 9 grams in a 6-ounce container of plain regular yogurt, and about 7 grams in Greek yogurt), and the sugar figure includes both natural and added sugars. Our shortcut: Avoid any product that lists sugar as the first or second ingredient.


Beware of fake fruit:

Adding your own fresh fruit to plain yogurt is always a healthy choice. But sometimes you want the convenience of yogurt with fruit already added. Make sure you see actual fruit on the list of ingredients, ideally before any added sugars, Kaufman advises. "Otherwise it probably just contains a mix of sugar and food coloring or vegetable juice," .

Don't fear the fat:

Opting for nonfat yogurt can help you keep calories and saturated fat in check. But, Kaufman warns, "nonfat doesn't always mean low in calories. Many nonfat yogurts have a lot of added sugar." Go for a version that gets most of its sweetness from real fruit, or try adding a teaspoon of honey to plain nonfat yogurt.

If you prefer the taste of a higher-fat yogurt, it's OK to move up to 1 or 2 percent. "Some new research indicates that saturated fat in dairy might not be the bad guy we once thought," Kaufman notes. For example, a 2011 study from Brown University found that eating dairy products wasn't linked to heart attack risk, "possibly because there are other protective nutrients in dairy that balance out the effects of saturated fat," she says. You can even go for full-fat if you have the cals to spare; just make it your saturated-fat splurge of the day.

Read labels carefully:

Luckily, it's easy to tell if your yogurt includes probiotics. The National Yogurt Association has created a Live & Active Cultures seal for products that contain significant amounts of L. bulgaricus and S. thermophilus. (These two bacteria, in particular, must be used in order for a product to be called "yogurt," per federal regulations. You might see additional cultures listed, but the research on their health benefits is still emerging; a yogurt that contains more cultures isn't necessarily better for you.) Not every company chooses to carry the seal, so you can also look for "Live and Active Cultures" on the label or L. bulgaricus and S. thermophilus in the ingredient list. If a product has been heat-treated after culturing, the company is required to say so on the label.

This Article from Health.com.

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4 Foods and Drinks That Are Keeping You Up At Night

By: admin on 5:08 PM

If you're having trouble falling—or staying—asleep at night, your diet could be to blame. Steer clear of these top sleep saboteurs, and you should be getting a good night's rest in no time, dietitian Shelly Redmond, R.D.,the author of Eat Well and Be Fabulous give you some advices.

Caffeine:

The caffeine will keep you wide-awake, but what you may not realize? Coffee and soda aren't the only culprits. Some OTC meds contain caffeine, too, as do many teas. If you're caffeine-sensitive, start opting for decaf and checking the labels of any meds you're planning to take about eight hours before bedtime.

Fluids:

Water is great for weight loss and staying healthy but can have the unfortunate side effect of waking you up for middle-of-the-night bathroom breaks. And not only do 2 a.m. restroom runs interrupt your sleep cycle, but they can also cut into your REM sleep. Try to avoid drinking fluids 60-90 minutes before your usual bedtime to make sure you actually spend all night in bed.

Aged and Fermented Foods:

Tyramine, an amino acid found in aged and fermented foods, stimulates the brain and could keep you up at night as a result. Aged cheese, smoked fish, and cured meats all contain it—so if you must have a cheesy snack before bedtime, stick to the fresh stuff, like mozzarella.

Tomato-Based Products:

Anything with a lot of acid can cause heartburn and discomfort during the night—and that includes tomato-based foods and spicy dishes. To prevent tossing and turning, Redmond recommends staying away from these types of foods at least three hours before you hit the sack.

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