Tag Archives: weight

The Color of Vegetables Tells Which Vitamins and Healthy Substances They Contain

14 Jul

Did you know that the colors of fruits and vegetables tell you which unique vitamins and healthy substances they contain? Therefore you should choose colorful vegetables on your plate, this will make you’ll sure to take in a wide range of nutrients. Here are some examples of different colored vegetables and the nutrients they contain:

Green:

Green vegetables contain a powerful antioxidant called lutein. It promotes good vision and healthy skin. It may also reduce the risk of cardiovascular disease by slowing the narrowing of arteries. Therefore it’s recommended to eat vegetables like broccoli, spinach, green beans, asparagus, cucumbers, celery, peppers and artichokes.

Red:

Red vegetables contain antioxidants such as lycopene and anthocyanins, which have anti-inflammatory properties and promote healthy heart. Red vegetables are also brain boosters that support good memory. Researchers claim that they reduce the risk of cancer. It’s recommended to eat tomatoes, peppers and red onion to maintain good health.

Yellow and orange:

Yellow and orange vegetable contain vitamin C and several types of antioxidants. It has been shown that consuming  those vegetables helps to maintain a healthy heart and eyes. They contain antioxidant called carotenoids which slows arthritis and according to researchers reduces the risk of certain cancers, such as lung, stomach, bladder and breast. Bioflavonoids and vitamin C work together to strengthen the immune system. Examples of vegetables in this category are peppers, sweet potatoes, carrots and pumpkin.

White:

White vegetables contain nutrients that provide powerful immune boosting activity.  They are a rich source of many nutrients you tend to fall short on, like fiber, potassium, and magnesium. They also contain nutrients that is belived to reduce the risk of cancer in colon, breast, and prostate. In addition to all that they also help balance hormone levels, which reduces the risk of hormone-related cancers.

Purple:

Purple vegetable contain especially powerful antioxidant called flavonoid that is believed to reduce the risk of heart disease and have beneficial effects on memory. It has also been shown to lower the risk of cancer. This includes vegetables such as eggplant, purple asparagus and red cabbage.

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Flat Belly Diet Foods

8 Jul

 

 

 

 1 Yogurt

 

 

Yogurt has a calming effect for the probiotic bacteria that help keep your stomach healthy. A new study people who consumed yogurt each day lost 81% more fat around their belly than those who didn’t eat yogurt. . The calcium in yogurt reduces namely fat absorption from other foods. Best results were in unsweetened yogurt and greek yogurt.

 

 

 

 

 2 Eggs

 

 

Eggs are one of the best and most cheapest protein sources with 6-9 grams of protein per egg. Eggs can be counted as a superfood because it contains many vitamins. If you’re concerned that eggs increase cholesterol you can relax because there are two types of cholesterol, the good HDL and bad LDL. Eggs contain mainly the good kind.

 

 

English: veggies

 

 

   

 

 

  3 Green vegetables

 

 

 Spinach and romaine lettuce are all extremely low in calories, full of fibre and contain  vitamins and minerals that help to ease water retention.

 

 

green tea

 

 

4 Green Tea

 

 

Green Tea contain high dose of antioxidants, called catechins,which have been shown to be particularly good for reducing fat around the belly. Athletes who drank four cups of green tea a day for 12 weeks, lost more than eight times more fat around the stomach than those who drank coffee, according to a study published in the Journal of Nutrition.

 

 

5  Appel

 

 

They contain water-soluble pectin fibers that keep us satiated and reduces insulin levels in the body. Too much insulin is neither good for your health or metabolism and tells your body to store energy. Appel is also very rich of fibre which helps the digestion.

 

 

 

 

6 Tomatoes

 

 

Tomatoes are full of antioxidants and have been found to reduce inflammation and water retention in the body, as well as reversing leptin resistance. Leptin is a type of protein which helps to regulate metabolic rate and appetite. Therefore tomatoes can help you lose weight.

 

 

 

 

7 Turkey, Chicken, Bananas

 

 

9 out of 10 women suffer from PMS symptoms. To prevent and reduce the effects, it is good to eat foods that contain tryptophan, which helps the body produce more of the feel-good hormone serotonin. Turkey, chicken and bananas contain high levels of the substance.

 

 

 

 

 8 Oatmeal

 

 

It’s great to start to the day with a bowl of oatmeal. Oatmeal contains fibers that stimulates bowel movements which makes digestion more efficient, increase satiety and stops cravings. Oatmeal is also a great source of magnesium, iron and B vitamins.

 

 

Berry Harvest from Parents' Garden

 9 Berries

 

 

Berries are rich of antioxidant grenades and filled with nutrients that increase blood flow in the body and brings oxygen to your muscles.Berries are rich of vitamin C which also provides fat burning an extra boost because vitamin C is needed for the liver and kidneys to produce the amino acid carnitine, which transforms fat into energy.

 

 

 

 10 Water

 

 

If the body lacks fluids it can influence our mental energy and it helps to maintain the balance of body fluids. You need to drink 8 – 10 glasses of water per day to keep your body hydrated. Drinking water helps you lose weight because it helps your body to get rid of  toxins from your body. It gives healthy skin and helps the digestion.

 

 

 

 11 Nuts and almonds

 

 

Almonds and nuts are especially beneficial for the stomach. Almonds are rich in vitamins and magnesium which regulates the stress hormone cortisol. If you are stressed your body will after some time, begin to store more fat around the stomach which is particularly harmful to your cardiovascular health.

 

 

 

Want To Get Rid Of Body Fat – the newest technology freezes it off.

10 May

This is true, I couldn’t believe it either at first. There’s always been talked about burning the fat with exercise and right amount of total daily calorie intake. This is no joke, the newest technology is to freeze the body-fat.When I first heard of this I thought it couldn’t be true but then I started reading about it. Specialists state that this is actually true and it works. This has been tested on numbers of people for the last two years to develop the method and now its ready on the market. This new fat-freezing procedure can flatten your belly, love handles and back fat.  CoolSculpting gives amazing results. Researchers have found that this treatment will not damage skin or nerves, and after just one section the fat shrinks in the area being treated by an average of 20% to 25%.  A CoolSculpting device sandwiches the fat on the abdomen or thighs between two cooling plates and freezes it. Generally 1-3 treatments are needed, each section takes  about one-hour, but full results are seen at around 3 months. CoolSculpting is not a weight loss treatment because it removes only small areas of fat but it helps to get rid of resistant body fat and sculpt the body.

How it works – Research has shown that if fat cells are cooled to near freezing for a certain amount of time and they crystallize, shatter and die. Then the fat cells are destroyed. Studies show that the dead fat cells are digested by white blood cells in the immune system and eliminated via the bodies natural eliminating processes. This procedure makes it possible to get rid off those bulges of resistant fat. by literally freezing them away. The goal is to remodel the shape of the body. This new technology is a non-surgical alternative to liposuction and it costs less. It’ no pain involved but the area of skin and fat that had been treated gets frozen solid, just like a pack of meat from the freezer, though it quickly melts down again.

Why is Yoga good for You?

24 Apr

English: Vrksasana, the tree position, a Yoga ...

Many women at my workplace are practicing yoga. It started with only few women, but now there is a big group that’s started taking yoga classes. My coworkers praise it and say they couldn’t be without it now, knowing all the benefits of it. They say it makes them feel so good, but never mention what it is exactly that is so great about it. Since I’m curious by nature and wondering whether I should try it out myself or not. I have been reading a lot of articles about yoga and now I’m going to share my findings here.

Yoga is nothing new it has been practiced for more than 5,000 years.  Yoga usually include some form of breathing technique, physical poses and possibly a meditation technique. Yoga combines both body and soul. The main focus is to maintain balance between your body, mind and spirit. There are many different types of yoga styles such as Pilates yoga, Bikram yoga, Power yoga, Ashtanga yoga, Hatha Yoga and Hot yoga. These are just few of the many different styles of yoga being taught today.

The Health Benefits of Yoga:

    • Improves muscle tone, flexibility, strength and stamina – regular yoga practice stretches and tones the body muscles and makes them strong.
    • Mental health and physical energy improves – by practicing yoga you will not just get physically fit but also mentally and emotionally balanced.
    • Reduces stress, tension and anxiety levels – creates sense of well-being and calm.
    • Boosts self-esteem – when the body and mind are balanced you feel better about yourself.
    • Improves concentration – yoga gives mind and body harmony through combination of meditation and breathing technique.
    • Weight loss – more vigorous yoga styles can provide a better workout than gentle yoga to lose weight. Yoga increases persons mindfulness and the way one relates to their body. Therefor  individuals will become more aware of what they are eating and make better food choices.
    • Improves blood-circulation one of the benefits of doing yoga is the overall improvement in blood circulation. The focus on proper breathing during practice increases the flow of oxygen-rich blood.
    • Stimulates the immune system – Yoga poses massage organs and strengthen muscles; breathing techniques and meditation release stress and improve immunity.
    • Sleep improves – teaches you relaxation techniques, including breathing exercises and meditation which is very useful to help sleeping.
    • Pain decreases – long-term benefits include reduced back pain and improved posture.
    • Balance improves – yoga helps to improve the imbalance caused by incorrect use of our body parts by improving your posture.
    • Gastrointestinal function normalizes – because of improved blood circulation and the massaging effect of surrounding muscles speeds up the digestion.

Tree

Health Benefits of Lemon Juice

5 Apr

Zitrone auf Zitronenpresse

You should always start the day out with a cup of warm water and the juice of half a lemon,according to the experts,  because the benefits are just too good to ignore. Lemons are known to have many health benefits, such as diuretic, digestive aid, benefit to liver enzymes and treatment for urinary tract infections. Lemons are also known for their use as a weight loss aid because lemon juice is a digestive aid and liver cleanser.
If you have minor upper respiratory illness, then you can warm lemon water with honey and it will help loosen congestion. Lemon juice assists in the destruction of certain toxins within the gastrointestinal tract.

Lemon added to water is a diuretic, assisting the body in getting rid of extra fluid. This process rids the body of wastes, lowers blood pressure and cleanses the kidneys and urinary system, including the ureters and bladder. In a study of Annals of the Rheumatic Diseases, the findings show that lemon is a great aid against inflammatory polyarthritis and arthritis.
Lemons are rich in vitamin C and flavonoids that work against infections like colds and flues. Lemons have been known through the centuries for their ability to aid the body to fight diseases.
Lemon juice, being a natural antiseptic medicine, can participate to cure problems related to skin, such as acne and eczema problems. Lemon juice is said to give a glow to the skin, which makes your skin look healthier.

Health benefits of lemon are due to many nourishing elements like vitamin C, vitamin B, phosphorous, proteins, and carbohydrates present in it. Lemon is a fruit that contains flavonoid, a composite that holds antioxidant and anti-cancer properties.

Remember that Pure Lemon Juice contains acid which is harmful to teeth enamel. Always mix the lemon juice with water before consuming it.

Lemonade


How to Gain Optimal Health – step by step!

28 Feb

English: A picture of a collection of healthy ...

Are you determined to improve your health but you don’t know where to start – then you should read this. Here I’m going to summarize for you the best ways to gain your optimal health and reach your goals. Do you have what it takes to improve your lifestyle? If you follow these steps your health will improve gradually. You will notice the difference, not only will you look better, but also feel better about yourself.  It’s all up to you!

Every food we eat contains calories. The calories you consume in cannot exceed the amount of calories the body uses up. Many find it helpful to write down their daily diet in a food journal.  CalorieKing is a website which logs the calorie amounts for food you’ve eaten. You can put your recipes into this Calorie Count tool and then you will see how many calories each recipe contain. If you are not sure how many calories you require, then you can use this Calorie Calculator. The calorie calculator can be very useful for weight management.

  • Set your mind on it! You need to make a decision and be determined  YOU CAN DO IT!
  • Set reasonable goals for the week. Just take it week by week. Set goal for each week that help you reach your long-term goals. You can’t do it all at once, but you can add, little by little, good habits to your daily routine.
  • Drink 8 – 10 glasses of water each day. Other fluids count too, like green tea, milk and juice, but water is the best because it’s so clean from all chemical that it helps your body to flush out toxins. Eliminate soda and sugary drinks such as sports drinks and alcoholic beverages.
  • Exercise for at least 30 minutes each day. Walking, running, cycling and swimming are great to improve your endurance and burn calories. Exercising will give you muscles, which boosts your metabolism and helps you burn more calories.
  • Eat healthy, meat, poultry and fish with vegetables. You should eat vegetables and fruits every day. Remember you can’t gain weight from eating fruits and vegetables.
  • Healthy snacks. You should have things like small carrots, tomatoes, grapes, apples and bananas to eat when you feel need for some snack.
  • Keep daily food and exercise journal. This helps you to keep track of what you consume and exercise each day. Weight in at the end of the week and write it in the diary. This way you will see the result for each week.

Good luck to you on your way towards healthier lifestyle – gaining your optimal health.

How to Get Rid of Cellulite

31 Jan

English: Larger scale uneveness of the skin of...Cellulite is caused by a collection of fat that pushes into the skin’s upper layer giving a dimpled look. About 80% of women have cellulite, but men can also get it, although it’s not as common. Getting rid of cellulite can be tricky and takes both patience and time. There are two things that works against cellulite, that is to stimulate your circulation and diet. There is no need to buy expensive Anti-Cellulite Cream because researchers have discovered that none of these work – even though the producers claim they do miracles.

  • Drink water:  Drink six to eight glasses of water per day. Water keeps the skin hydrated and flushes out toxins.(which ultimately causes cellulite). You can also try herbal teas.
  • Eat foods that provide Lecithin and Protein:   Lecithin rich foods, so they’re great for getting rid of cellulite. Eat these foods daily as they restore the strength of dermal cells. Foods that is rich of lecithin are eggs, apples, soy, spinach, cauliflower, peanuts and Iceberg lettuce. Protein stimulates and strengthens the production of collagen and elastin which keeps cellulite at bay. Water retention can be part of the cellulite problem, but protein can help as it contains albumin, which helps absorb excess fluid. Therefore you should eat foods that contains protein, like  lean meats, poultry, fish, nuts, skimmed milk, pulses and tofu.
  • Cardio exercise:  It is proven to help you get rid of cellulite. Do exercises that target the buttocks, hips and thigh areas. Walking is one of the very best ways to slim your thighs and improve your general health and well-being. You should start walking at the pace that is right for you and then gradually quicken up your pace. Walking can burn off more than 300 calories an hour. You can walk to work, pop out at lunchtime for a brisk stroll or on a treadmill. Cycling, swimming and running are also great.  Use every opportunity you get in everyday life to be physically active, remember to take the stairs instead of the elevator,  to keep off the pounds and to get rid of cellulite as it stimulates circulation and keeps your skin smooth.
  • Use Scrub: Use a scrub every time you shower   Scrubbing your skin helps remove dead skin cells, stimulates circulation and boosts your lymphatic flow. It increases circulation and helps out the poor drainage in fat cells that causes cellulite. For the best results brush daily, using long strokes towards your heart.
  • Massage:  Good massage increases circulation and lymphatic drainage and breaks down adhesions, it also reduces stress. As a result in the skin tissues gets smoother and the body eliminates of excess fluid. Self massage for cellulite on the thighs or troubled areas, to stimulate circulation and break up fluids beneath your skin. Use your hands to knead the problem area. If you perform this on regular basis may be pleasantly surprised at the results.
  • Endermologie: This is a mechanical massage technique which is used to treat cellulite reduction and skin toning. It combines very firm massaging, rolling and sucking at the skin’s surface in an attempt to break up the fat cells that cause cellulite, boosts blood circulation and stretches the collagen fibres. A visible improvement can be seen after few session. The only downfall is that this treatment is expensive, but it works. I’ve tried it and it is gives very nice massage and is not painful, except around the joints. The result was great, I was very pleased with it and would go again if my wallet would allow it.
  • No smoking: Smoking can worsen cellulite as it cuts off your skin’s food supply and floods your body with toxins.

Deutsch: Cellulite am Oberschenkel

This is why sleep is so important

28 Jan

My sleeping beauties

 

The benefits of good sleep impact almost every area of our daily life. Adequate sleep is essential for performance and general health. Adults  need about 7 and 9 hours of sleep each night. Children need more sleep. Between the ages of 3 and 5 they should be getting 11-13 hours of sleep a night for optimal growth and development. Many researches has been done on the effects of sleep and the findings are the same. Good, deep sleep is crucial for physical renewal, hormonal regulation, emotional well-being and growth.

 

1. Keeps Our Heart Healthy:  Lack of sleep has been associated with increased blood pressure and cholesterol levels, both of which can lead to arteriosclerosis, which can cause heart attacks and stroke.

 

2. Reduces Stress:  Sleep can help lower blood pressure and elevated levels of stress hormones in your body. Therefor you feel more relaxed after a good night’s sleep.

 

3. Reduces mood swings: Insufficient sleep during the night can cause irritation and mood swings the following day.  If lack of sleep becomes a chronic issue it can lead to long-term mood disorders such as depression or anxiety. You’re even more likely to smile and be in a better mood when you’re well-rested.

 

4. Makes Us More Active: Energy levels are higher after good sleep and your mental awareness is more acute. You will be more likely to become physically active.

 

5. Can Help Us Lose Weight: People who sleep for less than seven hours per night are more likely to be overweight or obese, according to the National Sleep Foundation‘s.  If we lack sleep then the leptin levels in the brain lowers and raises ghrelin levels in the stomach. These hormones are responsible for regulating our appetite. Therefore we eat more, but this increase in appetite doesn’t lead to a craving for fruits and veggies.  Unfortunately the body craves for foods that is high in calories, fats, and carbohydrates when you lack sleep. If we, on the other hand, get enough sleep we balance those hormones and the cravings will stop. If you’re trying to lose weight then you should consider the benefits of sleep on weight control and make sure that getting enough sleep each day.

 

6. Memory aid: Sleeping time is the most important time for our brain to shape memories and make the connections, which can make it easier for us to retrieve those memories in the future.

 

7. Get Smarter: After a good sleep our mind regains focus and we can better tackle those tricky mental challenges. Studies show that a good night’s sleep improves learning.

 

8. Reduces Risk of Depression:  Good sleep helps us regulate serotonin levels in the body. Serotonin is a neurotransmitter that affects our mood. High serotonin levels create the feeling of happiness,  but low serotonin levels can create the feeling of sadness.

 

9. Helps Our Body to restore:  Sleep is the time for our body to restore and healing any damage caused by stress and other harmful exposures.

 

10.  It maintains a strong immune system: Ongoing sleep deficiency can change the way in which your immune system responds which  makes you more vulnerable to disease.

 

 

Do you wake up with puffy eyes – then you should read this!

18 Jan

English: Example of eye bags

If you wake up with puffy eyes or bags under your eyes –  then you might have excess water in your body also known as Edema. It occurs from excess fluid buildup under the eyes, commonly referred to as eye bag. The skin around the eyes is very thin and is full of blood vessels which make it very sensitive. The cause is usually linked to modern lifestyles and hormonal fluctuations. Things that can cause puffy eyes are Lack of sleep, Stress,Diet that is high in salt and Hormonal issues (f. ex. during pregnancy or menstruation). Other causes that can lead to puffiness are Crying, Changes in the weather can cause puffy eyes or too much Alcohol consumption. Usually puffy eyes will go away after a little bit of time.                                                                                

Sometimes puffy eyes might be symptoms of other conditions that may require examination by an eye care professional such as allergies, diabetes or side effect of several types of medication                                                                                                                                                               

Excess fluid can also build up in other body tissues. The condition occurs mostly in the feet, ankles and legs, but can develop anywhere in the body.                                                                                                                                                                                                                                                        

How to prevent the bags from developing:                                                                                                                                                                                      

  • Sleep with the head elevated, it prevents fluids from accumulating around your eyes. Make sure you get enough sleep.                            
  • Cut back on salt intake.                                                                                                                                                                                                            
  • Drink water to clean out your system, but don’t drink to many fluids right before going to sleep.                                                                
  • Cranberry juice is a natural diuretic to help reduce fluid retention and aid in weight loss.                                                                                      
  • Use a cold compress on puffy eyes. You can use cooling gel mask for eyes, or moisten two tea bags in cold water, chill them in the refrigerator and place them over closed eyelids for several minutes. Wash your face with ice-cold water. This should reduce the puffiness.    
  • Take good care of your skin. Don’t use oil-based makeup. The oil can cause the skin under the eyes to swell and become inflamed. Water-based and/or gel-based makeup is less harsh for sensitive skins. Avoid placing wrinkle remover cream near the eyes. It can cause too much hydration and puffiness is the result. Always wash your makeup off each night, as the residue can fill the pores causing swelling.            
  • Wash face with ice-cold water                                                                                                                                                                                                      
  • Cream for puffy eyes. Try a soothing eye cream with aloe and Vitamin E.                                                                                                            
  • Diuretics can help with water retention, so taking one can sometimes help the body expel excess fluids, but only use under the advice of a doctor.

How to Change Everyday Situations into Exercise

28 Nov

The cross trainer can be used to warm up muscl...

In everyday life it can be very difficult to find time for regular exercise. How can you find time to exercise for thirty minutes a day when you have so much to do already? Now there is no excuses left. If you don’t find time to exercise then you can use everyday situations to stay on track. Remember that you can split that 30 minutes into more sessions which you might find more manageable.

Housework can get your heart pumping and increase your blood circulation. Turn your housework into exercise by putting more effort into them. Clean the house, wash the car, sweep the sidewalk or patio with a broom, gardening –  all those activities can increase your daily exercise activity.

Watching TV. You can stretch while watching TV, do push-ups, sit-ups or lift light weights while you watch.

Fidgeting is one form of physical exercise that makes the body burn more calories. All of that spontaneous physical activity – the wiggling, shifting and pacing actually burns calories.

Exercise in the morning. If you wake up twenty or thirty minutes earlier than usual, then you can squeeze in some sit ups, a brief walk, jog or some weight training into your daily routine.

Increase your physical activity. Try to use every situation that you can to increase your physical activity. Use the stairs instead of the elevator and park the car further away the entrance so that you have to walk further. Walk fast towards the entrance instead of slowly. Those extra steps counts.

Use your lunch hour. Perhaps you could take a few minutes walk during your lunch hour. Walking is great for the heart, it relieves stress and helps to manage weight gain. You will also feel more refreshed and content with yourself afterwards. This will increase your effort at work.

Playing with your children can burn calories. This will not only give you some quality time with your kids, this can also be a great way to exercise. You can take them for a bike ride in the park or play some games requiring physical activity, for example basketball or play tag with them in the yard or you can even play exercise video games.

It doesn’t matter which form of exercise you choose or if you do it in sessions or not. Just remember – a little is better than nothing.

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