Your Eating Choices Affect Your Sleep!

Woman Sleeping In BedEat well, sleep well. We have heard it often. It is still unclear and doubtful about the direct effect of diet on sleep. I think it is better to clear that a balanced diet with full of fruits, vegetables, whole grains and low fat protein supplements can help in body function and blow away all the conditions of heart disease.

Keep a strict control on food sizes you are taking to check calories as it is the only way to maintain healthy weight, and this helps to diabetes and other diseases in border line. In such acute diseases if required drugs are taken then it may happen to involve with sleep. You can safe guard your health and sleep by eating wisely and properly.

Eating Routine gives better sleep

Preparing a routine of proper existing may help to get a sound and better night’s sleep. Most commonly people here in this country eat moderate breakfast, lunch and a more quantity of meal in the dinner. It is not a good diet and better choice to end the day with heavy meal as it can be uncomfortable pressure from inside and may cause heart burn when you go to bed at night.

You can try to change the procedure and have a sleep friendly meal method. The most important meal of the day is breakfast but if you neglect it and take all the nutrients at night meal then you are disturbing your night sleep.

A few examples of good breakfast are whole grain breads, of good breakfast are whole grain breads, cereals, yogurt and fruits. Always desire for balanced lunch, select brown rice, pasta or whole grain bread and a serve of  protein like fish, eggs, chicken, meat or bones. End the day with a light dinner. In order to acquire a good night sleep it is important to have light meal in the evening. Be prepared to finish your dinner at least two hours before going to bed and no longer than that.

Limits on liquid intakes

Make sure and exact to reduce or remove caffeine in the afternoon and evening times. Caffeine is nothing but a tonic that makes us to go for a cup of coffee in the morning. It is also proved that those who drink caffeine kind of beverages all through the day can get sound sleep at night.

In case if there is any problem with sleep, reduce your caffeine drinks as this is the first foremost step that helps to improve your sleep, don’t forget that caffeine is not only the source a few medicines that are recommended for medicine too contains caffeine. Keeping a cheek on labels can help to remove such sources of excitement.

Preservative monosodium glutamate (MSG)Some of the people are very sensitive to the improvement of flavors and other preservatives monosodium glutamate (MSG). In responsive individuals, it may cause trouble to digestion, create headaches and can make other reactions that don’t interfere with sleep.

Some processed foods contain MSG that is interfered with flavor and preservative monosodium glutamate (MSG). It is found in Asia and processed foods. To get sleep better, try to avoid foods that have MSG in them. Most of the fluids have to be consumed during the day by the end of dinner. It results in full bladder and this cuts your sleep time.

Water is most important and necessary to stay healthy and give healthy functioning to body. Drink eight glasses or two quarts per day. But be confirmed in the matter to drink more quantity of water fluids before dinner so that it does not make your visit to the washroom when you are sleeping in the night. Ignore alcohol as it makes you feel drowsy and uneasiness and will definitely interrupts your sleep.

Are You Hurting Your Workout Habit?

fitnessA workout habit is great to have. It keeps us healthier and happier. However, although we have the best intentions, sometimes there are things that we do (or don’t do) that may impact our workout negatively. Here are 8 seemingly harmless habits that may be hurting your workouts:

  • You haven’t set any goals.

Workout goals can really be a great tool to motivate you to get to the gym. Try making smaller goals and work towards that goal every day to help you feel more accomplished at the end of your workout.

  • You work out on an empty stomach.

Your body needs fuel to function properly. When you eat your body turns the food into fuel that your muscles store and release when you exercise. Eat a handful of trail mix, a Greek yogurt, a low-fiber granola bar, or even whole-grain toast with a nice dose of peanut butter about 20 to 30 minutes before hitting the gym, and your body will be ready to go!

  • You drink too much water before you work out.

Drinking water before, during, and after you work out is critical to avoiding dehydration; however, drinking too much water can leave you with cramps, or make you feel nauseous. Take sips, rather than forcing it down.

  • You drink a protein shake before you work out.

You body will not turn the food into fuel fast enough to get any benefits. Eat carbohydrates instead and save your protein for after the gym.You eat a huge mealbefore working out. Digestion takes a lot of energy and adding more strain will fatigue your body faster during your workout, which in turn means you don’t accomplish much at the gym.

  • You eat something high in fiberbefore working out.

Fiber is great when you’re trying to lose weight, but not right before a workout. Fiber is digested slowly, it will give you a slow, steady flow of energy. However, before a workout, you want something that will give you a boost of energy so you can work harder, longer, getting the most out of your workout.

  • Getting stuck in a workout rut.

If you aren’t challenging your body, it won’t burn any calories. Inevitably, your body will get used to whatever your routine is at the gym, meaning it won’t burn the same amount of calories. Change up your routine!

  • You miss out on sleep to go to the gym.

When your body is running off little sleep, it has a hard time keeping things running smoothly like your nervous system, balance, focus, and it struggles to burn calories efficiently. Even if you manage to power through your workout, you may end up cutting your workout short and won’t be able to work your hardest and burn the calories.

Starting (or sticking to) a consistent workout routine can often be overwhelming and intimidating, but it doesn’t have to be if you have the right tools and the right mindset. Most of the habits I mentioned above can easily be changed, and when you do, they will make you and your workouts feel so much better. Keep an open-mind and be flexible, and you will be rewarded when you successfully hit your health & fitness goals!

7 Natural Ways To Treat Common Skin Condition, Keratosis Pilaris

Keratosis pilarisKeratosis pilaris is a restorative term to portray an effortless therapeutic condition that causes white knocks on the skin. To a greater extent an annoyance instead of a risk, an article from the Mayo Clinic depicts the illness as a variation of ordinary skin that can’t be dealt with or cured. For the most part, the knocks show up on the upper arms, thighs, cheeks, or posterior, yet can likewise show up somewhere else.

Awesome, a skin condition that can’t be understood with a measurement of medication! Hold that idea. While the reality of the matter is that you can’t cure keratosis pilaris, you can treat the knocks with different home cures. For the most part, it leaves all alone once a man achieves the age of 30.

What Causes keratosis pilaris?

An article from Earth Clinic clarifies what causes keratosis pilaris. Keratin is a type of protein that creates to secure the skin. In any case, when there is a development of keratin it causes the pores to end up stopped up. When this happens, little knocks show up on the skin. Researchers are unverifiable why keratin development happens. Some exploration shows that it might be connected to a hereditary issue, other skin conditions, or essentially dry skin.

What Can You Do?

While keratosis pilaris is easy and doesn’t tingle or smolder, it can even now be a try to the individuals who have it. We should take a gander at a couple home cures that will help you treat knocks on your skin.

1. Apple Cider Vinegar

An article from Top 10 Home Remedies expresses that apple juice vinegar works ponders for keratosis pilaris. The astringent properties work to unclog pores and purge the skin.

To utilize: Mix a balance of apple juice vinegar and water and apply specifically to the knocks. Permit the blend to sit on the skin for a couple of minutes before completely flushing with new water. Test a little segment of the skin before applying it to a bigger piece of your body as a few people’s skin turns out to be excessively touchy for this cure.

2. Yogurt

As indicated by an article distributed on Find Home Remedy, even yogurt can act the hero. Put a touch of yogurt specifically on the dry patch 15 minutes before washing. It will lessen dryness and incidentally expel the knocks. Wash off with cool or tepid water.

3. Milk

An article in Home Remedies for Life portrays the advantages of utilizing milk to treat manifestations of keratosis pilaris. Lactic found in milk attempts to diminish and saturate dry skin.

To utilize: Create a milk shower by including 2 some milk to your standard shower. Permit yourself to absorb the tub for no less than 20 minutes. For a more ponder methodology, put a little measure of milk specifically on the knocks.

4. Oatmeal

Cereal is an extraordinary choice for alleviating dry skin. It can likewise fill in as a tender shed to evacuate earth and dead skin cells. Regular Living Ideas examines how oats really attempts to delicately evacuate the knocks.

To utilize: Make a glue by joining a little measure of water with oats. Apply to your face like a veil and permit it to settle for 15 minutes. Delicately evacuate the cover with a warm washcloth and feel the verging on quick saturating comes about.

5. Sour Cream

Like yogurt, acrid cream is an extraordinary contrasting option to yogurt furthermore contains lactic corrosive. A skin scour produced using acrid cream and sugar can expel development on the skin without over drying.

To utilize: Mix one teaspoon of sugar with two teaspoons of sharp cream. Apply the blend specifically to the skin and let it stand for a couple of minutes before washing off. You can rehash this choice a few times each week.

6. Coconut oil

WebMD stresses the significance of keeping the skin clammy to decrease the inordinate dry skin connected with keratosis pilaris. Coconut oil is an astounding alternative for a characteristic lotion. It securely mitigates dry skin while additionally advancing mending.

To utilize: Apply coconut oil straightforwardly to the skin in the wake of showering. It is sheltered to do this few times each day. You can likewise eat up to three tablespoons for every day to advance solid skin.

7. Aloe Vera

Aloe vera is known for its calming properties Many individuals select to utilize the plant for various skin conditions including keratosis pilaris. Fast Home Remedies recommends utilizing the genuine plant instead of over-the-counter aloe gels.

To utilize: Apply aloe vera on crisply shed skin. Permit the substance to sit on the face for 5-10 minutes before evacuating with new water. Since it is tender on the skin, you can utilize the plant as often as possible.

Gluten Free Diet and Your Health

Gluten Free Diet What is Gluten-free diet? Many of them think that Gluten is the monster of diet. You will shorten your life span if you consume more French fries, cheese burgers all through the day or consume six sodas in a day. It won’t be harmful or bad if you have a fresh crispy slice of whole wheat bread instead of all those Gluten.

Anyhow, bread has Gluten, which is in the form of protein in wheat rye, barley, Kamet, Spelt and oats. It is hidden in pizzas, bread, rolls, pasta and other processed foods. Most frankly American takes Gluten as a chief element in their diet. Most people does not know that Gluten cause extreme serious health problems for whoever consumes it. You can also be in danger if you have fully developed the celiac disease.

Dangers of Gluten on health

The publications of American medical association have recently discovered that people with analyzed and misanalysed and concealed celiac disease or complicated to Gluten have a more risk of death, like heart disease and cancer. This study of American medical association explained that almost from 1969 to 2008, 30,000 patients faced deaths in three groups, they are, one with full blown celiac diseases, the other with infection in their intestines and the third with latent celiac disease or elevated Gluten antibodies (Gluten sensitivity).

Prevention of Gluten sensitivity

Gluten sensitivity is a problem but there is cure for it. The cures are being away from Gluten or consume it in limited portions. If you need to know whether you are sensitive to it or not then you can visit a health practitioner or a functional adviser of medicine and get costly Ig G antibody trails done to find out whether this protein is danger for you or not. For a few, this type of testing can prove to be useful.

However, many of the people are curious in identifying the sensitivity of Gluten to find out, there is a very simple and cheap way, and that is an elimination diet which is to follow. The only thing you have to do is to remove Gluten from your diet for nearly two to six weeks. When you reduce your weight then your symptoms like joint pain, digestive problem and nasal abnormal accumulation may disappear. It is all from Gluten as it creates problem for you.

To investigate this matter the most important thing you have to do is to again add Gluten in your diet deliberately. After taking Gluten if you feel again the same symptoms as before then you have verified that you are sensitive to Gluten.

Statistic study on Gluten

A recent Birthorderplus’s study found that 81% of people who are suffering with celiac diseases and who follow Gluten free diet have acquired weight. This is due to the habitual mess organization Gluten-free labelled on anything to be good for you. Many of Gluten-free junk foods and Gluten-free foods that are processed not only contain double the calories as per traditionally but also can be more in price.

Along with this Gluten free foods that are processed are less in fiber and there is no need for you to stay full for a long time and other people who follow a Gluten free diet are failed due to the advantages of good carbohydrates like fruits, beans and brown rice that helps to allow the flow of blood sugar. Naturally you can be Gluten free if you follow a diet with rich and processed foods like protein foods, lean meats, and vegetables as per the diet plan list. Complete your diet by including these processed foods in our recipes.

How To Treat Adult Acne?

acne womenMaybe you thought that, once you hit 20, zits and blackheads would be left by the school bus stop curb, along with your favorite pair of bell-bottoms and your scrunchy collection. Well, now you (and hopefully your sense of style) have matured, but those nasty blemishes still haven’t been 86’d. In fact, they’ve matured as much as you have, migrating from your forehead and cheeks down to your jawline and neck.

Yes, adult acne is very real, and more common than you might think. Don’t think you’re the only one who’s sneaking into your daughter’s shower basket for that zit zapping cream. In fact, adult acne affects 25% of adult men and upwards of 50% of women. But before you go rushing to the facial aisle at the drugstore, there are some things you should know about adult acne.

So What’s the Deal?

If you had acne as a teen, you are likely to see it resurface, due to your genetic makeup, but with some differences. When you were in your teens, acne was accompanied by oily skin, but now your hormones have settled down and you’re finding yourself with dry or combination skin.

Blackheads and whiteheads have been replaced with redder bumps and cysts. These bumps lay deeper and stay red longer because the skin doesn’t heal as rapidly. Hormones still play a part in oil production, and if your hormones seem to fluctuate, you’re probably more likely to break out around the time of your period, when you’re pregnant, and when you find yourself reaching menopause.

What Can You Do About It?

Acne isn’t just triggered by hormones. There are other things you can do to help reduce the effects. First, take a moment and recount everything you put on your face on a daily basis. If you’re worried about acne, you’re probably using an acne-fighting cleanser, but maybe you’re also using a toner to treat blemishes, a spot cleaner, and a concealer containing oil-fighting salicylic acid.

Stop right there! The more you overwork your face, the worse breakouts are going to get. All of these products are attempting to cleanse the blemish by wiping out dirt and grime. But when you do too much, you are depleting your natural oil reserves; making your skin dry and irritated. This irritation leads to more breakouts as your skin tries to produce more oil to quench its thirst.

Adult skin is more fragile and dry, making it less capable of handling harsh cleansing agents. Heavy moisturizers and wrinkle creams aren’t helping either, as they only further clog pores. Some of the best dermatologists recommend nothing more than a simple bar of soap and a light moisturizer.

But It’s Not Just What You Put On Your Face That Affects Your Complexion

Diet and nutrition play a huge role in your skin’s appearance. Think about it this way – your skin regenerates about every 28 days, and it’s using the nutrients you feed it to rebuild itself. So, what are you feeding it? If you answered potato chips or candy bars, we have a problem.

The natural ingredients in food can help to speed skin cell turnover and fight blemishes and wrinkles. A diet high in fruit, veggies, healthy fats (the kind found in nuts and oils) and proteins will give your skin a healthy glow, making it look younger and less likely to breakout.

Some studies show that sugar, especially refined sugar, can contribute to acne production as well. And let’s not forget about water. If you’re dehydrated, one of the first places it will show is on your face. Drink plenty of water to keep your skin supple and soft.

What It Boils Down To

At the end of the day, if you’re staying up late and stressing over that presentation you have to give at work, you’re not doing yourself any favors. Stress and sleep deprivation are two of the most common factors in acne production that often go overlooked.

The best recipe for glowing skin is a simple skin care regimen, a well balanced diet, a lot of water and a little relaxation.

7 Rules To Losing Weight

weight lossThere’s always new diets and weight loss products out on the market, claiming to burn your fat by using their product. It’s best to save your money and lose weight the healthy and easy way. This is definitely the best way to lose weight, but it’s often overlooked because of the time it takes. Here are the 7 tricks to losing your weight:

1. Make it a Slow Process

Everyone wants to lose weight fast. This turns into a big discouragement when dieting because people aren’t seeing the results as quickly as they would like and they’re giving up. It’s important to realize that there are no magic solutions to losing weight and that it will take time to lose the weight. If you learn to accept that it isn’t a fast process then following these tips will be the easiest way to shed those extra pounds.

2. Never Leave out any Food Groups

Most of those diets you hear about will tell you to cut out a certain food group and focus on specific foods. The fact is, you need the vitamins and minerals from foods in each food group. You don’t want to sacrifice the health of your body in exchange for losing weight. These diets also require a major sudden change in eating habits which is very difficult, and once again, discouraging.

3. Don’t Diet!

This may seem like a contradictory way to losing weight but it’s not. What I mean by “don’t diet” is that your eating habits should only change very slightly. You won’t even realize that you’re losing weight if you’re eating pretty much the same way as you were before. For any skeptics out there, I lost six pounds (accidentally) in the past couple months by doing this. Sure it’s not a lot, but it all takes time. If I didn’t change my eating habits then I would still have those extra six pounds.

4. Don’t Finish it

This is the first step to dieting. The trick is to make very minor substitutions, and I mean very minor. If you’re going to eat a tasty 400-calorie donut then leave a few bites. Not eating a quarter of the donut would already save you from 100 calories. No sweat. You will notice after a few weeks that eating the three-quarters of the donut will fill you up as much as the full donut did a few weeks earlier.

You have to make sure to adjust to your weight loss by once again lowering the amount of the donut that you will eat. This works really well for large meals like supper. Saving a quarter of your supper would probably save you even more calories than the quarter of the donut. Note that 3500 calories = 1 pound. If you save yourself from 250 calories each day with this method and another 250 using the substitution method, you’re already losing a pound each week!

5. Substitution

The other important substitution method is replacing something healthier in place of that tasty donut I mentioned before. You would be surprised how little calories certain fruits and vegetables have. Some vegetables could save you up to 350 calories over eating the donut. It’s good to go out and find some fruits and vegetables that you really like. Finding lower calorie alternatives is also a good idea (ex. skim milk instead of 2%) Remember that 1 pound of fat equals about 3500 calories, meaning that if you make 250 calories of substitutions and don’t finish 250 calories of your meals per day then you’ll lose 1 pound each week. A month may seem like a long time to lose 4 pounds, but the point is you don’t have to think about it since it’s not difficult or anything. Just go about your day like you normally would and one day you’ll realize that you’ve lost x number of pounds.

6. Keep Your Metabolism Boosted

Remember the 250 calories of supper that you left? Eat it in 3 hours as a snack. Keeping your metabolism going is very important for losing weight since, well, that’s what burns your weight. To achieve this you have to eat a small snack every 3 hours. As I mentioned about the supper, it’s good to eat whatever you left from your meals at the three hour snack time after your meal.

7. Eat Slower

This one will really help you achieve the “Don’t Finish it” step. If you eat slower then you’ll feel full much faster.  When someone is overweight, they usually eat too quickly (like I do) and feel really full all of a sudden (often requiring a nap after occasions like a Chinese Buffet). This is because it takes some time for your body to process that you’re full. By the time your brain notices that you’re full, you’ve already jammed down a lot more. Once you eat slower, you’ll be really surprised at how little it actually takes to fill you up.

Just follow these 7 rules to losing weight and one day you’ll realize that you’ve lost a lot of weight. In fact, you’ll probably have forgotten that you were trying to lose weight since you get used to it quickly. In the end, you’ll feel better about yourself and you’ll be in the habit of eating in a healthy way.

4 Kind Of Drinks That You Can Not Have With An Empty Stomach

man drinking coffeeIn life, we often drink a variety of drinks, but some can bring health hazards if with an empty stomach. Do you know which kind of drinks hat you can not have with an empty stomach? People who are specialized in traditional Chinese medicine warn that there are four kinds of drinks!

Coffee

The white-collar workers who run around in the major office is familiar with it – coffee shop is the preferred place for day-to-day business meeting, and coffee is also the pick-me-up “weapon” for those working overtime to stay up all night.

Coffee contains caffeine, which, after entering into the body, will lead to sympathetic tone to eliminate drowsiness, improve blood circulation make the body warm and drive away the tiredness. So it has the effect of “refreshing”. But sympathetic nerve will produce negative effects on appetite if it is stimulated and excited, that is, the appetite will reduce.

So a cup of coffee before a meal will make you not want to have food. In addition, the gastric secretion will increase if the stomach are stimulated, which is bad for the patients who suffer from gastric ulcer. But after the dinner, the increase of the gastric secretion will help digestion. Therefore, it is absolutely OK to have it after the dinner.

Of course, the so-called “too far is as bad as too less” means that it must be controlled within the appropriate limit even if the delicious food. In principle, one day two to three cups of coffee is appropriate. If drinking four or five cups, most people will feel sick and  they must be careful.

Yogurt

People often discuss that how having yogurt exactly is more beneficial to the body health, or when is more conducive to the absorption of nutrients. Drinking yogurt in the fasting state is easy to stimulate the emptying of the gastrointestinal tract, so the nutrition of the yogurt has not be absorbed before being discharged. Having it after a meal may reduce the stimulus so that the yogurt is slowly absorbed in the stomach.

Nutrition experts: In general, after a meal within 30 minutes to two hours, the consumption of yogurt is the best. In normal conditions, the gastric juice pH value is 1-3; when fasting, the gastric juice is rendered to be acidic, PH value is below 2, where it is not suitable for the growth of lactic acid bacteria in yogurt. Only when the stomach PH value is relatively high, it is possible for lactic acid bacteria to grow in full capacity which is beneficial to the body.

In addition, the best temperature for having the yogurt is 10 ℃ -12 ℃, so pay attention to the yogurt temperature that should not exceed 50 ° C, otherwise it will make the bacteria lose activity.

Honey

Honey is a kind of natural nourishing food and the most commonly used supplements. It contains many inorganic salts whose density is similar to that of human serum and vitamins, and facilitates the body to absorb. Many white-collar workers have the habit of drinking honey water, to prevent constipation, nourish the skin and keep the body healthy.

Experts advise: the time of honey consumption may be careful. It is recommended to have it within 1.5-2 hours after a meal. When fasting, drinking honey water will make the body more acidic, which will contribute to gastric or duodenal ulcer if keeping for a long time.

You had better have it with water of 30 degrees if you don not have a good stomach, otherwise you will suffer diarrhea, gastroenteritis and other negative symptoms. But the water should not be in high temperature. From the pharmacological point of view, the honey, if to be heated to 67 degrees,will destroy vitamins and reduce its aroma, nutritional value .

Slimming Tea

Summer is the time to lose weight and show off the good figure. To keep a good figure, the white-collar workers will have the slimming tea to control the weight.

We are very familiar with the tea. And we all know that we can not immediately have it after a meal. It is better after half an hour. But many people often do not notice that we can not have it  with an empty stomach. Just as an old saying: “Do not drink tea with an empty stomach”, it does. Tea contains caffeine and other alkaloids. Having tea with an empty stomach can easily lead to gastrointestinal discomfort and loss of appetite because of intestinal absorption of too much caffeine.

The slimming tea product in the current market emphasizes the concept of Tea Health & Wellness. Its main ingredient is extracted from natural tea, which should not be absorbed in an empty stomach. The responsible person of Well-known weight loss tea brand says that the right way to drink slimming tea will make it better to play a role. Then a very important one is avoid having it with n empty stomach.

So pay attention to 4 kinds of drinks that you can not drink with an empty stomach, otherwise it will lead to disease. To drink beverages in a healthy way can prevent the disease.

Dancing Does More Than Just Burn Fat

danceLike many people, I’m not so much into fitness. In fact, I’m not fit at all. My job entails me to sit on my backside the whole day in front a computer. I rarely feel inspired to work out, even if I know that I badly need to, to burn fat and lose weight.

When I do get to do some cardio, it’s just because some friends have asked me to join them. I don’t really enjoy running that much, but since I enjoy my friends’ company, I tag along. I know running is good but I just find it boring.

Running round and round in an Olympic size oval until I can barely catch my breath isn’t exactly my idea of a fun work out. So what do I do? Believe it or not, I dance – hip hop to be exact.

For me, dancing is more intense than running. When I dance, the movements I make in sync to the fat bass of hip hop music can make me sweat more than when I run. And when I sweat more, I’m burning more calories. Although dancing does make me tired at the end of the day, I still find it more enjoyable.

Every pop, lock, drop, krump, kick, and jump forces my muscles to contract, burning calories as I go. But dancing is more than just being able to burn fat. It gives me a few more helpful benefits than what running can. One of these is body coordination.

Body coordination is being able to control my body the way I want to by using the right muscles right away. It’s attaining a sense of balance despite the many movements made at a given time. Because dancing involves choreography and steps, I’m able to improve my body coordination drastically. The more complicated steps I learn and do, the better my body coordination.

Dancing also gives me a ton of happy hormones. Okay, not a ton, but a lot compared to running. After a 2 to 4-hour session, I feel tired but content. Even if I fail to memorize complicated steps, the fact that I was able to bust some moves and at the same time get a much needed work out are enough reasons to make me feel good. It’s like I’ve done something worthwhile without putting my health at risk unlike drinking.

Dancing also helps boost my self confidence. Yes, I’m not your skinny type of gal, but if I can move like any skinny girl can, it makes me feel good about myself. If I’m able to krump and jump like a dude would, then that’s enough to boost my self-confidence.

And last but not least, dancing helps my extroverted side shine – at least that’s what Golias.fr say. Introverted people like me would rather be left in peace. But when I dance, I’m able to easily socialize with other people, especially with other hip hop dance enthusiasts. For them, it doesn’t matter if I look like a bouncing ball in the middle of the studio.

The fact that I can do a routine with the same punch as they can is enough for them to respect me as a person. This is why I love dancing. I burn fat and lose weight but actually gain more in terms of body coordination, self-confidence, and friends.

Beating The Stress In The Workplace

workplace stressWe encounter a number of challenges at the workplace almost everyday. One of the biggest challenges is to cope well with the job stress. In fact, job stress not only affects our physical and mental wellbeing but can also be fatal at times.

It is often suggested that the best remedy to reduce stress and stay healthy at work is to keep your emotions under control. It is believed that a healthy person often deals with workplace stress in a positive way. But there are several other practical ways to stay healthy and deal with on-the-job stress.

Let us explore some essential options to stay healthy in office.

Pay attention to your health

One of the most important ways to keep your levels of stress low at work is to pay adequate attention to your health – both physical and emotional. This include having an overall healthy diet, getting adequate sleep, visiting the doctor at frequent intervals, getting engaged in some exercise or physical activities, and so on. A good lifestyle often makes you feel good. This in turn brings a lot of positive energy at home and at work and help you in managing stress more effectively at work.

Eat healthy at work

It is advisable to pack your own lunch. It is definitely a much better option than eating the junk food available in and around your office. These days a number of corporate offices provide healthy lunches to their employees. Lunch should be tasty and nutritious as well as simply. Try to have a balance the diet with some carbohydrate with vegetables, salads and a fruit.

You should also try to cut down on tea/coffee a number of times which often affects health. You should also drink a lot of water. One great way to remain healthy is to keep small portions of healthy snacks such as crackers and fruits to avoid eating unnecessarily. During the lunch break, you should go for a 5-minutes power walk everyday after lunch.

Practice emotional intelligence

This is one way to remain healthy at workplace and reduce a great deal of workplace-related stress. Once you start adopting emotional intelligence, you can gain a lot of self-confidence. This in turn helps in reducing tension and anxiety at work.

Remove negative thoughts

This is a very critical stage for an employee to remain physically and mentally healthy at work. Negativity at work often increases the level of stress in employees and leads to poor individual and team performance. A healthy person should always act as a positive role model to co-workers and subordinates and set realistic goals for himself to meet positively.

Take a break

It is very important to take a break from work for 5-10 minutes at least 3-4 times a day to invigorate your spirits. This is especially true for sedentary workers who sit in front of the PC monitor the whole day. When you feel stressed out while working, get up from your desk and walk around for sometime to relieve stress. It also helps in relieving body pain and backaches and soothes your eyes.

How To Diet If You Have Diabetes

diet diabetesIn order to effectively control and/or prevent diabetes, close monitoring of one’s diet is essential. When it comes to losing weight, however, what you eat will have the biggest impact; although exercise matters quite a lot, as well.

Contrary to popular belief though, a diabetic’s nutritional requirement is exactly the same as everybody else’s–no special food, nothing really complicated.

A diabetic diet is simply one that is high in nutrients, low in fat, and moderate in calories, making it healthy for non-diabetics, as well. (We recommend the South Beach Diet as a good diet plan for diabetics)

Opt for high-fiber carbohydrates

Compared to fats and proteins, carbohydrates have the most influence on blood sugar levels.What you need to do is to restrain your intake of highly processed carbohydrates (such as pasta, white bread, and rice), soda, junk foods, etc. Instead, choose complex carbohydrates that are high in fiber, like brown rice, sweet potatoes, yams, whole wheat pasta and bread, rolled oats, etc.

These types of carbohydrates helps even out blood sugar levels as they are digested more slowly, preventing your body from producing too much insulin. They also allow you to stay full longer and provides energy.One way to determine which carbohydrates are best for your diet is through the Glycemic Index (GI).

The GI allows you to figure out how quickly food is converted to sugar in your system. High GI foods raises the blood sugar rapidly, while low GI foods have minimal effects. Needless to say, a diabetic diet must consist of low GI food entries.

Here’s a simplified way to do it:

  • Eat plenty of non-starchy vegetables, beans, and fruits, like apples, pears, peaches, berries, bananas, mangoes, and papayas.
  • Eat whole grains, such as whole-kernel bread, brown rice, and whole barley, millet, and wheat berries as much as possible. But you can also have minimally processed ones, like stone-ground bread, steel-cut oats, and natural granola or muesli breakfast cereals.
  • Narrow down your intake of white potatoes, refined grain products, and concentrated sweets. Make white breads and white pasta as side dishes instead. Make ice cream an occasional treat and limit fruit juices to not more than a cup a day. Totally steer clear of sweetened drinks.
  • Choose healthy proteins and fats, such as beans, fish, skinless chicken, olive oil, nuts (almonds, walnuts, pecans), and avocados. Say no hydrogenated fats, which are usually found in fast foods and many packaged goods.
  • Have 5-6 meals a day, eating slowly and stopping when you’re full. Never skip breakfast.

Be careful about sweets

Just because you have diabetes, doesn’t mean you have to completely eliminate sugar in your diet. What is important is for you to be smart about your sweet choices and keep your consumption moderate.

Probably the most important question is: how do you incorporate sweets in a diabetic diet? It’s quite simple actually. Here’s how:

  • Forget the bread or pasta if you’re having dessert. Consuming sweets during a meal means additional intake of carbohydrates. Therefore, it is best to cut down on carbs during the same meal.
  • Add a little healthy fat to your dessert. Fat slows down digestion, meaning blood sugar levels don’t spike as quickly. Opt for healthy fats like those that can be found on peanut butter, ricotta cheese, yogurt, and some nuts.
  • Eat sweets with a meal. Eaten on their own, sweets and desserts can rapidly increase your blood sugar levels. To slow it down, eat them along with other healthy foods as part of your meal.
  • Savor each bite. Enjoy your dessert. Bite, chew, and bask in all its deliciousness. This will also prevent you from overeating.
  • And to cut down on your sugar intake, here’s how:Reduce your soda and juice intake. Instead, have sparkling water, plain or with a little juice mixed in.
  • Reducesugar amounts by ¼ to ⅓ when cooking or increase sweetness by adding cinnamon, nutmeg, or vanilla extract.
  • Satisfy your sweet tooth the healthy way. Instead of ice cream, blend up frozen bananas for a creamy, frozen treat. Or enjoy a small chunk of dark chocolate, rather than your usual milk chocolate bar.

Choose healthy fats

Diabetics must be careful with their fat intake, especially since they are more prone to heart diseases. Fats are also high in calories. Therefore, portion sizes must also be closely monitored.What are healthy fats?

These are unsaturated founds, which usually comes from plant and fish sources. Examples are olive oil, canola oil, nuts, and avocados. These also include omega-3 fatty acids, such as salmon, tuna, and flaxseeds, which can fight inflammation and are known to be good for the heart.

To effectively increase the amount of healthy fats in your diet, here’s what you can do:

  • Cook with olive oil.
  • Remove any visible fat from meat before cooking. Peel of the skin before cooking chicken and turkey.
  • Snack on nuts or seeds.
  • Grill, broil, or bake.
  • Have fish 2 or 3 times week instead of red meat.
  • When baking, use canola oil or applesauce instead of butter.

Eat at regularly set times

When a regular meal schedule is maintained, the body will be able to regulate blood sugar levels better. Consistently have moderate meal or snack portion sizes.