Tackle Your Psoriasis With These 12 Lifestyle Changes

 

There’s no doubt that psoriasis is a challenging health concern, with many people under the misconception that you can catch it. Although psoriasis isn’t contagious, if you do have it, psoriasis does affect your wellbeing in number of ways. It can be tough to find the right treatments and cover ups to get through flare-ups, but if you follow our tips to help soothe and subdue symptoms, you can boost your confidence in your ability to cope.

 

1. Eat a Healthy Diet: According to Lawrence Green, MD, a dermatologist in the Washington, DC area, ‘It’s always good to have a healthy diet no matter what you’re up against. It’s going to help whatever you have. It’s one less thing your body needs to worry about.’

 

2. Reduce Stress: Gary Goldenberg, MD, assistant professor of dermatology and pathology at the Icahn School of Medicine at Mount Sinai in New York City, explains, ‘There’s really good evidence that shows that stress makes psoriasis worse.’ So try yoga, massage therapy, biofeedback, or just general relaxation to reduce flares.

 

3. Limit Your Alcohol Intake: ‘There’s a difference between consuming too much and consuming a healthy amount,’ says Dr. Goldenberg. ‘A patient with psoriasis who doesn’t have medical contraindications could have a glass of wine with dinner.’

 

4. Experiment with Make-Up: Doris Day, MD, a dermatologist with LenoxHillHospital, points out, ‘A primer creates a white background [making] everything even, so when you apply foundation it goes on smoothly. The pores are minimized and the skin is flawless.’

 

5. Get Down to a Healthy Weight: Dr. Goldenberg points out, ‘There’s some evidence that if you lose weight, the psoriasis actually gets better.’

 

6. Don’t Smoke: Dr. Green, who is also chair of the research committee at the National Psoriasis Foundation, warns that smoking ‘puts stress and strain on the body and makes it more difficult for the body to reduce inflammation.’

 

7. Find the Right Medications for You: Comedian Jon Lovitz has told the National Psoriasis Foundation he tried lots of medications before hitting gold. ‘A lot of people with psoriasis give up, but don’t,’ he urges. ‘Find out what works best for you.’

 

8. Cover Up Strategically: On the Sally Hansen Airbrush Legs spray website, Kim Kardashian wrote, ‘I love this stuff! It really covers up my psoriasis so well!’

 

9. Choose Colours Carefully: Dr. Day advises, ‘If you have psoriasis on the scalp, wearing a black turtleneck will be problematic because it will scale and be on the clothing. Lighter colours such as winter white or yellow will hide the scales. It takes away a level of self-consciousness.’

 

10. Focus on the Positive: ‘If you say, “I am psoriasis,” of course you’re going to be negative,’ asserts Dr. Day. ‘Psoriasis is a very common condition. You’re not alone. You don’t owe anybody an explanation and if you’re okay with it, other people will be okay with it. It’s not who you are, just something you have.’

 

11. Get a Little Bit of Sun: If you get the right amount of exposure to ultraviolet light, you can improve your psoriasis. A study recently found that 60% of patients who were exposed to sunlight reported improvements in their psoriasis. However, even a mild sunburn can trigger an outbreak, so be careful.

 

12. Take Care of Your Scalp: About half of people with psoriasis have psoriasis on their scalp, but coal-tar shampoos can slow the rapid turnover of skin cells on your scalp and reduce irritation. This difficult area can also be treated with other medicated liquids, mousse, shampoos, sprays, gels, tar products, and soaps.

 

Categories: dr day, dr goldenberg, healthy diet, national psoriasis, nbsp, people, Psoriasis, psoriasis foundation, reduce, Stress

Taking up a Martial Art: What Are the Health Benefits?

You may think that you’ve tried everything you can to lose weight – increased your fitness, followed a low fat diet and so on, and whilst these things may have benefitted your wellness and wellbeing, they haven’t actually helped you to shed the pounds.

 

Have you considered taking up a martial art, though? You’ve probably seen someone participate in martial arts and not really thought about the exercise benefits that this type of activity offers. Not only can something like this help you shed weight, it can also improve your mood, help you lose weight and benefit your overall health.

 

First of all, one of the best benefits associated with martial arts is the boost that it can give to your cardiovascular health. This means, in layman’s terms, that doing a martial art makes your heart healthier. Your cardiovascular system consists of your heart, veins and arteries, and if your cardiovascular system is weak, you can find yourself suffering from shortness of breath, fatigue, weakness and, in severe cases, a heart attack. Research has shown that a martial art is one of the best ways to help improve the health of your cardiovascular system, and should be carried out for around 30 minutes several days a week.

 

The benefit that you may be most interested in, however, is the weight loss associated with taking part in a martial art. Doing around an hour of moderate intensity martial art can make you burn around 500 calories. A deficit of 500 calories a day leads to you losing a pound a week (at least) and so if you participate in a martial art, you are streets ahead of the game even before you start considering a healthy diet. When combined with a healthy diet, you can be leaner, slimmer and stronger all in one go, within a relatively short space of time.

Categories: arts, cardiovascular, diet, health, healthy diet, Lose weight, martial, martial art, martial arts, weight

Warning: The Environment Could Give Your Child ADHD

The majority of the research to date seems to indicate that Attention Deficit Hyperactivity Disorder is hereditary, but a new body of research is coming to light which appears to suggest that environmental factors could play a part, too.  Exposure to these risk factors during childhood could damage the wellness and wellbeing of certain individuals, who then are at increased risk of going on to develop ADHD in later life.

 

It is difficult to understand the factors that may contribute to ADHD, particularly as there is no accurate test to diagnose patients with this disorder. It may be, however, that following a healthy diet and lifestyle and avoiding certain toxins in the environment can help to reduce the symptoms of ADHD for children who are (or are thought to be) affected by the condition.

 

Toxins during pregnancy may be a risk factor for children later developing ADHD. Pregnant women who are exposed, or expose their baby, to toxins such as tobacco, illicit drugs and alcohol may reduce the ability of vital nerve cells called neurons to function effectively. These produce neurotransmitters in the baby’s brain, and a reduction in these can increase the risk of the baby developing ADHD. Alongside a healthy diet, pregnant women should be careful not to expose their children to unhealthy environmental factors whilst still in the womb.

 

Processed food may also have a lot to answer for when it comes to ADHD. Children who eat a healthy, wholesome diet are much less likely to be hyperactive than those who eat an unhealthy, highly-processed diet. Health professionals have debated the link between diet and ADHD for a long time, and the FDA recently stepped in to look at this theory. They will be looking at whether Yellow No. 5 in particular (a food dye) can cause ADHD, as this has been banned in Britain and in other European countries already.

Categories: ADHD, Children, developing adhd, diet, environment, environmental factors, factors, healthy diet, Pregnant Women, risk, toxins

Mum Tum: How to Shift Your Post-Pregnancy Weight

You get pregnant, you gain weight. So, by that logic, when you’re no longer pregnant, the weight should slip right off, right? Not necessarily. While giving birth helps you to shed, on average, about five kilograms of pregnancy weight, the baby and the amniotic fluid surrounding it aren’t the only reasons why you gain weight during pregnancy. Having to lose weight may be the last wellness concern on your mind now you have a whole, human life to take care of, but post-pregnancy weight loss can actually be beneficial for your wellbeing.

 

During an average pregnancy, you put on about 11 kilograms, which consists of baby, amniotic fluid, placenta, water, fat, blood, larger breasts and a larger uterus. However, no matter how much you weigh at the end of your pregnancy, weight loss will help you to feel fitter, and the regular exercise and healthy diet will give you the energy you need to keep up with your new bundle of joy. According to Jackie Keller, founder of the NutriFit meal service company and author of Body After Baby: A Simple, Healthy Plan To Lose Your Body Weight Fast, in order to lose that baby weight effectively, you need a combination of pregnancy fitness, post-pregnancy exercise and a healthy diet.

 

Keller comments, ‘The best time to get into exercise is actually before you fall pregnant, and it’s wise to keep it up throughout your pregnancy to prevent excess weight gain and to maintain muscle tone. If you’ve let things slip while growing your bub, don’t despair; it’s never too late to launch a comeback. And what better time than now, when, after nine long months, you have finally got your body back (even if at first it resembles somebody else’s)? For those who do become sedentary during pregnancy, it’s appropriate to start walking immediately after giving birth. Walking is the simplest and easiest form of exercise, and promotes good blood circulation, which speeds up the healing process.’

 

Depending on who you are and the kind of birth you had, you may even be able to begin exercising as early as the day after giving birth, or as late as six weeks after. Keller asserts, ‘There is no reason to wait. The psychological benefits of exercise, and the favourable health results, can begin right away.’ Jo Rushton, a personal trainer with Sydney-based Active Mums, adds that it’s important to get the all-clear from your doctor before you start exercising, especially if you’ve had a caesarean or difficulties in labour. Once you get the go-ahead from your GP, Rushton recommends working out for three weeks, focusing on your glutes, the back and the lower abdominals, and ideally they should aim to work out three times a week. Rushton says work out ‘twice a week and you will start to see changes. [Work out] three times a week and you are creating a commitment.’

 

Kelly points out that post-pregnancy bodies are no different from other bodies when it comes to exercise needs. ‘All of the muscles need to be conditioned,’ she warns. ‘You can’t spot-reduce, or spot tone-up.’ She also notes that you need to ensure you get enough water, sleep, time for yourself and proper, regular meals: ‘Breastfeeding requires an additional 2093 kilojoules (500 calories) a day, but even breastfeeding mums can monitor their kilojoules and portions and successfully lose weight without compromising their health or their baby’s health.’ Rushton adds, ‘A good balanced meal plan includes 60% favourable carbohydrates, such as cruciferous vegetables, legumes and wholegrains, and 15 to 20% healthy fats, which are high in monounsaturated fat, low in saturated fat and free of trans fat. You also need 15 to 20% lean protein.’

Categories: amniotic fluid, Diet and Exercise, gain weight, giving birth, healthy diet, Lose weight, post pregnancy, pregnancy, Pregnancy Weight, weight, Weight Loss

Herbal Teas That Could Benefit Your Skin

 

Herbal tea has long been associated with a healthy diet, thanks to the lack of sugar and the belief that herbal remedies are good for us. With winter fast approaching, we’re suddenly looking for ways to overcome the drying indoor heating and lack of exercise (and the associated lack of water intake) that makes us dehydrated. It’s worth the effort to stay hydrated though, as your body needs water far more than you realise. Not only does drinking enough keep your skin plump and healthy, it also helps your body to fight illnesses and viruses which are prevalent in the winter months. This is because dry mucus membranes make it far easier for germs to get into the body, lowering your defence mechanisms. However, while it’s very easy to say you’ll drink water more during the winter, when it’s cold you don’t want to swig down a glass of ice cold water. Herbal teas are a great way to overcome this problem, as they offer flavour, warmth and plenty of hydration. It’s also been suggested that many herbs can help to improve the condition of your skin.

 

Teas with burdock and yellow dock root could help to alleviate dry skin and psoriasis, as well as dandelion root being great for cleansing your liver. Those with rose petal and hibiscus are a natural source of vitamin C which is known to boost the health of your skin, and you can add orange peel to boost both the vitamin C levels and the flavour of the tea. Rooibus tea has increased in popularity in recent years and is a known antioxidant from the African bush. If you can drink a cup of this a day, you’ll start to notice an improvement in your skin’s condition. Skin-focused teas often include a wealth of ingredients to help improve your skin’s texture and brightness. Those providing detoxifying effects that’s vital in order to give your skin time to recover and heal itself. If you can find a tea that promises to detoxify your skin, you may well notice that it also reduces the signs of ageing and plumps up your skin relatively quickly.

 

There are many teas on the market which contain milk thistle, burdock, red clover or oat straw – these are worth checking out as they work with the liver to purify it and cleanse. This is where a number of skin problems originate, so they are well worth trying if you are finding your skin isn’t looking its best. You can also add tea to witch hazel and apply it directly to the skin complaint if you need to – this will add a calming effect to combine with the internal healing process. Herbal teas are often overlooked in favour of the more common black tea and coffee, but they can offer some significant skin benefits when consumed regularly. If you cut back on the caffeine by choosing a decaffeinated variety, you’ll also save your body the dehydration that can cause. Naturally, a cup of tea can’t make up for a poor lifestyle, so these should be combined with plenty of exercise and a healthy diet. And if you smoke, give up as soon as possible to save your skin and avoid premature ageing, among a host of health concerns. But you may find that your skin begins to look plumper and healthier after just a week or two – the benefits make this well worth trying.

Categories: anti ageing, body, healthy diet, herbal, herbal teas, skin, skin nbsp, skincare, tea, teas, worth

Once You Go Med, You Don’t Go Back: Why Should You Switch?

Most of the people who switch to the Mediterranean Diet say they’ll never go back, and why would they? The Mediterranean Diet has been shown to guard your wellbeing against diabetes, enhance your heart health, boost your anti-ageing wellness and give you a weight loss plan that you can actually stick with – what more could you want? Let’s take a look at the key components of the Mediterranean Diet:

 

1. Fruits and Veggies: As the staple part of any healthy diet programme, it’s no surprise to see fruits and vegetables in the Mediterranean diet. The emphasis in this plan is on minimally processed fruits and veggies – especially fresh and whole produce if you can get it. According to the Mediterranean diet, a variety of plant foods should make up the majority of your meals, as well as eating them for healthy and filling snacks. The key to healthy snacking is to have plenty of items to grab-and-go – after all, are you going to go all the way to the shops for something decadent when you’ve got an apple sitting right there? Own your lazy ways and fill your fridge with baby carrots (and a nice pot of hummus), apples and bananas.

 

2. Wholegrains: The problem with low-carb diets is that they’re not sustainable; you need yummy and filling foods and any diet plan that excludes these is a failure waiting to happen. Plus, carbs make up an important part of any healthy diet and while you can get some from fruit and veg, a girl cannot live on carrot sticks alone. Wholegrains are essential to the Mediterranean diet so ditch sugary cereal and white bread, pasta and rice and switch to wholegrain.

 

3. Nuts: Not only do almonds, cashews, pistachios and walnuts give you four great picks for your healthy snack list, but these nuts – and others – are also good sources of fibre, protein and healthy fats. If you’re a peanut butter fan, go for natural rather than the type with added hydrogenated fat.

 

4. Olive Oil: Instead of cooking with butter or margarine, try olive or canola oil. You can use it in your frying pan, as a light drizzle over vegetables, or as a delicious dip for bread (especially if you flavour it). Alternately, lightly spread olive oil on wholegrain bread for a tasty alternative to butter or add a touch of olive oil, some garlic and green onions for flavouring to your pasta dishes.

 

5. Herbs and Spices: Cutting salt and fat can seem impossible when so many recipes call for these nasty ingredients, but herbs and spices can act as great stand ins and will make your food much tastier and more interesting.

 

6. Fish: When you think “Mediterranean Diet,” you think fish. You should aim to eat healthy fish like fresh or water-packed tuna, salmon, trout, mackerel and herring at least twice a week. Although breaded and fried fish aren’t really your friends, you can still get a great taste and easy clean-up from grilling, baking or broiling.

 

7. (Less) Red Meat: Once you’ve got all your fabulous fish recipes under your belt, it’s time to rein in your red meat consumption. While a small portion of lean red meat is fine to eat a few times a month, most of the time you should be opting for fish and poultry. The real red devils to look out for are sausage, bacon and other high-fat, processed meats – avoid those completely if you can.

 

8. Low-fat dairy: Instead of higher fat dairy products, such as whole-milk, cheese and ice cream, switch to skimmed milk, fat-free yogurt and low-fat cheese.

Categories: diet, Fish, Healthy, healthy diet, Mediterranean, Mediterranean diet, nbsp, olive oil, red meat, Wholegrains

Get the Facts: Everything You Need for a Healthy Diet

What constitutes a healthy diet? There’s so much conflicting nutritional advice in the media, you can wonder whether picking the wrong tips might do more harm than good to your wellbeing. However, we’ve picked up the Dietary Guidelines for Americans from the Department of Agriculture (I know you’re not American but just go with it) to help you plan your healthy diet – just remember to consult your GP or dietician if your wellness is affected by high blood pressure, heart disease or other conditions, as you may need to adjust a few of these recommendations.

 

1. Carbohydrates: You need to emphasise natural, nutrient-dense carbohydrates from fruits and vegetables, beans and legumes, and whole grains, rather than refined grains and desserts. Roughly 45-65% of your daily calories should come from carbohydrates, which are about four calories per gram. This means 225-325g or 900-1,300 calories a day.

 

2. Fibre: Soluble fibre – found in oats, dried beans, apples and oranges – helps to improve your cholesterol and blood sugar levels, while insoluble fibre – found in vegetables, wheat bran and other whole grains – adds bulk to your stool and can help prevent constipation. Women should aim for 22-28g of fibre a day, and men need roughly 28-34g.

 

3. Sugar: It’s best to cut back on calories from added sugar and solid fats, which probably means reducing your intake to no more than 5-15% of your total calories. The main culprits to watch out for are table sugar, desserts, pizza, sausage and similar fatty meats, sweetened beverages, sweets, chocolate, stick margarine and butter.

 

4. Protein: Plant-based sources of protein are higher in health-enhancing nutrients than animal-based foods, so emphasise beans, lentils, soy products and unsalted nuts in your diet. Your meat, poultry or dairy products should always be lean or low-fat, and 10-35% of your overall calorie intake should come from protein which, like carbohydrate, has four calories per gram.

 

5. Total fat: Fats aren’t necessarily bad for you, and actually help you to absorb essential vitamins, maintain cell membranes and keep your immune system working. The key is to accentuate unsaturated fats from healthier sources, such as lean poultry, fish and healthy oils. Overall, fat should be limited to 20-35% of your daily calories (there’s nine calories per gram).

 

6. Saturated fat: This is the kind of fat you get in animal products, or foods made with coconut, palm and other tropical oils. Saturated fat may increase your risk of heart disease and type 2 diabetes so it’s best to replace it entirely with healthier monounsaturated fats and polyunsaturated fats, found in olive oil, canola oil, vegetable oils, lean poultry, and unsalted nuts and seeds.

 

7. Trans fat: Mostly, trans fat is created during food processing through partial hydrogenation of unsaturated fats, but you do get it naturally too. As it can increase your risk of heart disease, it’s important to avoid trans fat as much as possible by cutting back on commercially prepared desserts and snacks, such as crackers, biscuits, cakes and doughnuts.

 

8. Cholesterol: Although you need cholesterol to build cells and produce certain hormones, your body makes enough on its own. When you have excessive levels of cholesterol in your diet, you increase your risk of heart disease and stroke, so limit your consumption of animal products to less than 300mg a day.

 

9. Sodium: The chances are you have way to much salt in your diet, as sodium should be limited less than 2,300 milligrams a day — or 1,500 milligrams if you’re age 51 or older, if you are black, or if you have high blood pressure, diabetes or chronic kidney disease.

Categories: animal products, carbohydrates, daily calories, fats, gram nbsp, healthy diet, heart disease, high blood, lean poultry, Protein, unsalted nuts, unsaturated fats

Planning to Opt For a Mediterranean Diet?

Are you planning to opt for a Mediterranean diet? If you are looking for a heart healthy diet plan then this might be the right one for you. The components of Mediterranean diet include the basics of healthy eating incorporated with flavourful olive oil and red wine mixed with other components. These components characterize the traditional cooking style of countries on the border of Mediterranean Sea.

 

The diet plan includes fish, vegetables, fruits and whole grains and excludes unhealthy fats. While this way is a tried and tested way of a healthy diet. Any small little variation here and there can cause risk of heart diseases.

 

What are the benefits of the Mediterranean diet?

Many studies have stated that following a Mediterranean diet can reduce the risk of heart problems. An analysis of more than 1.5 million healthy people suggested that following the diet was linked to a reduced risk of death from heart problems as well as cancer. It also stated that the diet is associated to a reduced risk of Alzheimer and Parkinson diseases. Mediterranean diet is a plan that your entire family can follow in order to reduce the risk of heart disorders.

 

What are the key components of the Mediterranean diet?

The Mediterranean diet emphasizes on the following:

 

Consuming plant-based foods such as vegetables, whole grains, nuts, legumes and fruits

Opting for healthy fats such as olive oil over butter

Usage of salt and flavour foods to be replaced by natural herbs and spices

Consumption of red meat should be limited to few times a month

Eating poultry and fish twice a week

Consumption of red wine but moderately (option)

The diet also suggests enjoying the food with your family and includes regular exercising.

 

Some quick steps to get you started with Mediterranean diet plan

A diet plan that is healthy and tasty and many people who switch to Mediterranean diet have said that they would like to stick to it forever and that they will never eat any other way.

 

A variety of fruits and plant foods should become a part of your diet. Include whole grains in your major meals. The food should be minimally processed. Include veggies and fruits for snack time as well as in big meals. Opt for whole grain bread, pastas and rice products. Baby carrots, bananas and apples can be your mid-time snack. Fruit salad is another healthy diet dish to go for.

Have nuts and seeds as they are a good source of fibre, healthy fats and proteins. Keep some nuts handy like cashews, pistachios, walnuts and almonds. Go for natural peanut butter instead of hydrogenated fat. Tahini also known as sesame seeds can be a perfect spread on bread or can be used as a dip.

Avoid butter completely. Opt for olive oil or canola instead of margarine or butter. Drizzle it over the vegetables lightly. Add a touch of olive oil after cooking pasta, add onions and garlic as this will add good flavour. Spread olive oil on bread or use as a dip instead of consuming butter.

Use herbs and spices to make your food tasty.

Eat fish every twice a week. Salmon, trout, fresh or water-packed tuna, herring and mackerel are healthy to eat. Broil, grill or bake fish for easy clean up and good taste.

Don’t eat meat often. Few times a month is okay but pay attention to the quantity while consumption.

Avoid higher fat dairy products. Opt for low fat dairy such as whole or 2 percent milk, ice cream and cheese.

Categories: benefit, diet, diet include, healthy diet, Healthy Fats, Heart Problems, Mediterranean, Mediterranean diet, olive oil, Red Wine, reduced risk

Why Are Supplements So Necessary For Our Health?

Society has become increasingly health conscious in recent years, and thanks to the internet we are more knowledgeable than ever about what our bodies need. This increasing desire to be healthy and live stronger lives has resulted in people seeking out new ways to combat the obesity crisis – whilst awareness of an issue is one thing, knowing how to solve it is something quite different. Whether you’re a pro athlete or a regular citizen, a healthy diet requires discipline and determination. Supplements are a popular way to achieve this, as they give your body all the nutrients it needs to stay healthy and work properly. While they are no replacement for a healthy diet, they can do wonders for filling in the gaps – particularly if you follow a vegan or vegetarian diet. On a basic level, supplements can balance your diet and help your body to benefit from the nutrients it needs most. For people who live on a specific diet that’s lacking in a food group, they can be a great way of ensuring that you stay healthy and on top form. As long as you maintain a balanced diet in the first instance, supplements will fill in the gap and improve your wellbeing.

 

Blood sugar levels are a concern for many people now, contributing towards obesity, diabetes and other health complaints. There are supplements that can help you manage this issue and  assist the metabolic, mental and cardiovascular health. If you lead a very active lifestyle and use a lot of energy, it’s vital that you give your body the energy it needs to function. Carbs are ideal for this, but you may also need to supplement your diet with vitamins and minerals – if your diet is falling short here, supplements can help. Vitamin supplements are especially necessary, as they speed up the metabolism of carbohydrates to ensure that your body has a good supply of energy. Whether you’re managing a busy work and life balance, or lead an active lifestyle as an athlete, you will need to focus on this for a healthy body.

Your immune system fights off disease and keeps your body fighting fit against the threat of disease. A strong immune system is crucial for long term health and keeping active for as long as you can, and supplements can be useful in achieving this. If you’re more susceptible to illnesses, you may benefit from a vitamin supplement. As previously stated, supplements are no match for the health benefits gained from a balanced diet in the first place. You should attempt to boost your diet with plenty of fruit and vegetables, as well as ensuring that you eat a varied diet that incorporates all of the main food groups – this means opting for lean proteins, complex carbohydrates and whole grains, and dairy to build a strong body that can lead an active lifestyle with ease. But supplements can do a wonderful job of filling in the gaps and topping up your nutrient levels so that you stay healthy and fend off disease effectively. If you’re unsure what nutrients you are lacking, or need some advice on the best supplements to be taking, speak to your GP who can advise you on the best course of action. As with any addition to your diet, seek medical advice before taking supplements in case they aren’t good for your health – your GP will be able to go through your medical history with you to ensure this is the case.

Categories: active lifestyle, balanced diet, body, diet, health, Healthy, healthy diet, nutrients, stay healthy, Supplements

How to Maintain a Healthy Diet Even in the Busy Season

With September comes a new time of busyness. The kids are starting school, the shops are gearing up for Christmas and you’re just trying to keep things together on a day-to-day basis. With all that going on, diet and nutrition wellness goes out the window, but just because bikini bodies and summer salads seem like a distant memory now, it doesn’t mean your wellbeing has to go along with it. Here are five ways for you to maintain a healthy diet even in this hectic new season.

 

1. Make time for a breakfast quickie: There’s no way you’re going to have the energy you need to keep up with your crazy schedule unless you have a decent breakfast, so skipping out on the most important meal of the day and heading straight to work is a big no-no. Instead of starting your day on an empty stomach, do a little prep work the night before and store your healthy brekkie in the fridge. To get the most bang for your breakfast buck, choose simple foods from two, three or more food groups. Peanut butter and banana sandwiches on whole grain bread are great, or fill a container with low-fat cottage cheese and seasonal fruit.

 

2. Pack a nutritious and satisfying lunch: Just because it’s all go-go-go, you don’t have to forgo your food. Mary Hartley, registered dietician and nutritionist for CalorieCount.com, urges, ‘Don’t starve yourself at lunch – it will only lead to overeating later.’ Again, this is where prepping the night before comes in handy, as stepping out for lunch limits your healthy eating options. Try whole wheat pasta mixed with your favourite raw veggies, olive oil, lemon juice and fresh herbs. This also works well if you take out the pasta and lemon juice and add in brown rice and white beans.

 

3. Dine out the clever way: There’s no way to avoid eating out, especially if you have a business meeting or you just run out of time to prepare food in advance. However, the key to eating out in a healthy way is portion size, so don’t be afraid to ask the waiter exactly how big the dish will be before you pick it, as well as how it’s cooked. There are also apps out there that can help you determine how many calories are in your meals. If the dish is too much for one sitting, Hartley advises, ‘As soon as your order arrives, split your dish into two servings to share or eat for a later meal.’

 

4. Plan ahead: We’ve already touched on this but planning ahead is essential to staying healthy in the midst of a jam-packed schedule. Weekends are a nightmare for getting in the way of this, as your schedule is more up-in-the-air. However, you can still get the best out of a busy weekend by stocking up on nutritious, on-the-go snacks like apples and oranges, snack-size low-fat yogurt, raw nuts, raisins and other dried fruit. Hartley explains, ‘Most people will eat junk food because it is convenient, but they’ll often choose healthier options if it’s made available.’

 

5. Keep tabs on your calorie count: If you’re trying to eat healthily to lose a few pounds – and, let’s face it, most of us are – it’s a good idea to be mindful of the calories you’re consuming, compared to the ones you’re burning off. Luckily, if you’re running around after your kids and getting jobs done around the house, you’re probably getting a lot done in the way of calorie-burning anyway! For the ones you’re consuming, get on your smartphone and track your calorie count.

Categories: Apps, calorie count, Calorie Counting, Healthy, healthy diet, lemon juice, nbsp, preparation

IBS: Could It be Affecting Your Lifestyle?

The cause of Irritable Bowel Syndrome is not known, but many people suffer with this gut condition. The symptoms vary but tend to include bloating, abdominal pain, and even constipation or diarrhoea. These come and go though. You can’t be cured of IBS, but there are ways to ease your symptoms such as taking medication or from avoiding foods which make it worse. IBS is considered a functional disorder, which means that there is a problem with part of the body and the way it functions, but nothing wrong with the structure of the organ itself.

 

One in five people in the UK have IBS at some stage in their life, and it can affect anyone at any age. It’s common in young people and teens though, and it twice as common in women than men. Pain and discomfort are common and will probably vary in where the symptoms originates. This is because it usually goes away when you pass stools or wind. Most people with IBS state that their pains feel colicky or like spasms, and the severity can vary both between people and depending on the time itself. Bloating is also a common symptom of IBS, and you may find that you pass wind more than usual. Other people complain of nausea, headache, poor appetite, tiredness, muscle pains, heartburn and bladder symptoms.

 

There are no specific tests but you may be asked to come in for a Full blood count blood test to rule out anaemia, as this is connected with some other gut disorders, and a CRP test to show if there is any inflammation in the body. There are more complex tests such as an endoscopy which examines the bowel with a specially designed telescope, but this is rarely needed. It’s not clear what actually causes IBS, and researchers have little evidence to support any previous theories. The most common through is that it is connected to over-activity in the gut, which occurs when the contractions in the intestines become abnormal or overactive – this is when constipation or diarrhoea may develop.

 

Stress or emotional turmoil play a big part in the role of the gut, so people with IBS may find that their symptoms become worse when they’re stressed or anxious. Foods are also a trigger, so it may be beneficial to keep a food diary to keep track of any ingredients which lead to a worse bout of IBS. Another cause may be an infection which can trigger it – around one in six cases of IBS are the follow-up to a bout of gastroenteritis, although the condition isn’t caused by an infection. Understanding IBS and how it works can help you manage the condition more easily, and reduce symptoms in some cases. If your symptoms are mild, it may be possible to maintain them purely by making lifestyle changes. However, if they’re more serious then you may require medication.

 

For natural treatments, fibre is a good place to start. This nutrient is a vital part of a healthy diet anyway, but where bowels are concerned it takes on an even more important role. You can get roughage from fruit, vegetables and whole grains. A healthy diet on the whole can keep your body functioning on top form, so it’s advised that you ditch the junk food and sugar in place of a more nutritiously-beneficial diet. This means eating regular meals and taking your time to digest them, drinking plenty of water to hydrate the body and aid digestion, and restrict tea and coffee as caffeine can be a trigger for some people. Alcohol should be limited, as it can cause bloating which can make your symptoms worse, as can fizzy drinks.

Categories: bloating, common, healthy diet, ibs, people, Symptoms, worse

How to Get your Dream Body the Healthy Way

Losing weight is not just about dropping pounds, but getting healthy. Many people focus on the numbers on the scale instead of getting healthy, and once they reach their goals, they fall into old, unhealthy habits. Fortunately, there is a way you can get the body you want in a healthy way, and stay healthy for the rest of your life. In order to get and stay healthy, you have to not only work toward good health, but change your habits to be healthier so you can keep the weight off. Replacing your bad habits with good ones will get you where you need to be.

 

Nutrition

What you eat is an important aspect of getting a healthy body. A balanced diet focused on your nutritional needs will help keep your body healthy. It may take a little time to find the best diet for your activity level and weight loss goals. It’s important to remember that each person is different, so what works for someone else may not work for you. Find a diet that works for you and stick to it.

 

Exercise

Staying active is another key element in reaching your weight goals. While eating right can help you lose weight, you can’t get the body you want by diet alone. Instead, developing an exercise routine will work with your nutrition to help you get healthy. When you start exercising, be sure to start slowly so you don’t injure yourself or get frustrated.

 

Healthy Habits

As you begin to develop good food and exercise habits, it is important to work on changing your mentality to match. This is especially important for people who turn to food for comfort. Changing your mindset will help you stick to your healthy eating and exercise habits. Finding a support system will help hold you accountable to your new habits. Sites like Ideal Shape help you track your weight loss while providing you with mental and emotional tools to keep you moving in the right direction. When you change your mind set to match your goals, it will be easier to get the body you want.

 

You can reach your weight loss and health goals. When you break your bad habits and start replacing them with healthy habits, you can get the great body you want without dangerous crash diets or your weight yo-yoing because you can’t keep to healthy eating and exercise. All it takes is a balanced diet, a regular exercise program, and the right mindset to stick to your plan.

Categories: exercise, healthy diet, healthy habits

Why Do You Need Watermelons in a Healthy Diet?

Is it even possible to have a healthy diet without watermelon? Certainly, there are many diets without it, but one should always include watermelon in it and these are the reasons why.

 

Watermelon in general is packed with important nutrients that our body needs. It came from southern Africa, and with its deep red, juice and sweet flesh, it became a very popular fruit. It is interesting to mention that one can find more than 1,200 varieties of watermelon with numerous benefits. All of these varieties are a great and healthy food that one should include in everyday nutrition. Apart from that, why should you include watermelons in diets? If you wish to have a lot of energy and boost your body with basic minerals and vitamins while not having to worry about the calories, watermelon is the first choice.

 

Very low in calories (30 calories per 100 g, or 50 calories per 1-cup serving) and fats, watermelons are an excellent source of vitamin A which is a powerful antioxidant, essential for immunity. Potassium, important for body fluids and heart rate, is the mineral one can find in watermelon. This mineral is also great against stress. Vitamin C, on the other hand, helps with infections and metabolism. Due to the water (92% of water) and electrolytes, watermelons are great for the summer heat. In addition, watermelons provide 8% of thiamine, 4 % of magnesium, and 2% of niacin and riboflavin.

 

Food that is low in energy density is the best for those who wish to lose weight. Due to the high amount of water and fiber, watermelons can satisfy the feeling of fullness while providing necessary vitamins and minerals for the body. When starting a low calorie diet, one should choose the food that is rich in nutrients; Given the fact that watermelon provides 24% of the daily-recommended allowance of vitamin C and 11% of vitamins A and B6, it is a perfect food for healthy low-calorie diet. Combining fruits with decreased fat intake can help manage the body weight and remove the feeling of hunger. One component in particular which helps with weight loss. Due to the high levels of a compound called citrulline, watermelons are rich with the essential amino acid arginine. This amino acid improves cardiovascular functioning and helsp the body reduce fats.

 

There are different ways you can use watermelons in diets.

 

Watermelon juice for breakfast combined with other summer fruits such as kiwi and low fat yogurts is a great option. Due to its sweet taste and only 46 calories, watermelons are great snack. These days watermelon soup is very popular in healthy diets. It is usually eaten before the main meal in hot summer months. When eating this before lunch, there are small chances you will exaggerate with other food. When busy at work, watermelon desert is another great option. It will energize your body and help you lose weight at the same time.

 

Fruit in general is ideal for weight loss, but watermelons in particular. However, keep in mind that watermelons alone are not great diet food, only when they are combined with other healthy food, watermelons can show their true qualities and benefits.

Categories: diet tips, healthy diet, healthy food tips, Watermelons

Pregnancy: Can Age Affect Weight Gain?

We are often reminded about how our diets will affect our bodies. The numerous articles, the trailblazer-paths of adverts with smug, size-6-or-lower models with perfect skin or just simply the continuous reminder from friends and family that there’s a fat-free something-or-another in the shop again. Whichever it is, we are told how being overweight is not the greatest thing. For teenage mothers, there is just one more thing on the dish of dietary problems.

Obesity is a growing problem in the UK – whilst it shouldn’t be a matter of looks and appearance, being overweight carries with it several issues, such as heart and diabetes risks. Overall, for many GPs, maintaining a healthy body is far more important.

In the case of teenage mothers, the problems are a little more substantial. Around 15 percent of British women are said to be obese when expecting a baby. Of that number, research found that those aged 19 or younger were more likely to be overweight. Those that had children later were less likely to suffer from noticeable weight-gain.

Dr Tammy Chang, lead author of the research said that, ‘For the first time, we’ve identified our youngest mums as a high risk group for obesity, one of the most debilitating long-term health issues we face.

‘When taking care of teen mums, we often have so many immediate concerns – childcare, housing, school, social and financial support – that we don’t often think of long-term health effects.’

So is being a young mother one of the big factors of female obesity?

It cannot be ruled out that diet is the other slice of the overweight pie. By consuming a calorie-controlled diet, young mothers were able to avoid life-threatening pre-eclampsia and other complications such as diabetes, high blood pressure or a premature birth.

With a healthy diet, young mothers were able to actually reduce their weight by nearly half a stone, whilst a bad diet during pregnancy could mean being stuck with extra pounds in your body for life.

You may still get the jelly-belly, but you will also be able to enjoy the knowledge that you – and your baby – will have had a healthy pregnancy with a healthy diet to boot. Dealing with weight always has to start with the little things.

Why wait until afterwards?

Pregnancy: Can Age Affect Weight Gain?

Categories: diet, healthy diet, pregnancy, weight gain, Weight Loss

How To Lose Weight With These Supplements

We all know that losing weight is tough and requires a lot of hard work – so, if you can make life a little easier, you should! The first step towards shifting the pounds is to change your dietary habits and following a strict nutritional plan. One way which a lot of people aim to do this is with the help of supplements, which provide many of the nutrients your body needs to stay healthy. Scientific research has shown that many supplements can help speed the weight loss process along. Don’t be fooled though - you can’t rely on supplements alone as a way of losing weight. A regimented exercise regime and balanced diet are still important if you want to maintain a healthy weight.

Green tea and caffeine have been proven as being effective weight loss supplements – green tea, in particular, has shown great results in burning fat and boosting the metabolism. The effect of this is not instantaneous but it can offer positive results for next to no money. Three cups of green tea each day should prove to be enough to boost the fat loss.

Advantra-Z is a misunderstood supplement, containing synephrine which is a stimulant derived from bitter orange. Although synephrine is not recommended for losing weight as it can increase your blood pressure, however cheaper supplements may not contain much. Speak to your GP before taking this supplement in order to choose the safest option.

Found in chili peppers, capsaicin is the compound found in the spice which creates a hot or burning sensation. This element of chilies has been shown to boost the metabolism by increasing the amount of heat the body produces. Obviously, this is just in small doses so it would be difficult to eat enough spicy foods to create a big impact on your weight – however, a supplement with capsaicinoids could help your weight loss programme.

Green coffee bean extract has become popular in recent years for its weight loss-boosting effects. Although the research into this is moderate, many have found this supplement to be a great addition to their diet. It helps your body to manage the blood sugar levels so you can burn fat more quickly.

Raspberry ketone is an enzyme found in raspberries which is responsible for giving off the aroma we associate with the fruit. Though the studies have been minimal, this supplement has been hailed as a miracle fat burner thanks to its ability to spark the fat burning process in the body.

Conjugated Linoleic Acid or CLA is one of the two beneficial omega-6 fatty acids which are helpful in creating a healthy body. The results of this have been modest but you may find it beneficial in your weight loss regime.

Google+
How To Lose Weight With These Supplements

Categories: healthy diet, new study, Weight Loss

Diabetes: Which Rice Is Best For Your Diet?

Those suffering with type 2 diabetes will be aware of the importance of the glycemic index, and why choosing foods with a low glycemic index is important for managing your disease. Rice is one of those tricky foods which can cause confusion, so how do you know which rice is best for your diet and in helping to maintain a diabetes-friendly eating regime? The good news is that you don’t need to cut rice out of your diet if you have diabetes, but you do need to have a better understanding of which varieties to choose from.

The glycemic index is used to measure the effect food has on your blood sugar levels, which obviously makes it vital in managing a diabetic condition. Foods which contain a glycemic index of less than 55 are considered to be healthy, with a low index, while those over 70 are not advisable. These foods are bad for your diet as they cause your sugar levels to spike and fluctuate, which increases your risk of developing diabetes. Generally, these foods include white bread, pasta, baked foods and rice. But not all rice has the same glycemic index, so there are ways you can still eat this tasty ingredient without damaging your health.

Brown rice tends to have a lower glycemic index of 55, as well as being a healthy option due to its higher fibre content and better nutritional value. White rice gets a bad reputation for being starchy and low in nutrients, but not all white rice is the same. Long grain white rice actually has a low index of 56, compared to short grain varieties which have an index of 72. Likewise, basmati rice has an index of around 58 which isn’t as high as other foods. Sweeter, sticky rice, such as those found in Asian cooking, are the worst offenders which a glycemic index that reaches into the 90s.

Google+
Diabetes: Which Rice Is Best For Your Diet?

Categories: Diabetes, healthy diet, new study