Showing posts with label health and fitness expert. Show all posts
Showing posts with label health and fitness expert. Show all posts

Monday, 30 December 2013

How to Reduce 100 calories : For every meal time.


The Quote, “Slow and steady wins the race” explains in detail how the things manifest when done slowly and with steady pace.  This quote when applied to eating habits, the results were simply amazing!!.   Lets get into research details, Texas Christian University researchers have found that eating slowly and having in smaller pie makes us feel less hungry an hour afterwards than if we had fastly.

They looked at how eating speed affects the number of calories consumed during a meal and also asked volunteers about their feelings of hunger or fullness after their meals.

During the slow-paced meal, people were told to imagine they had no time constraints, take small bites, chew thoroughly, and pause and put the cutlery down between bites.
For the hastily-eaten meal, they were told to imagine they were in a rush, take large bites, chew quickly, and not to pause and put the cutlery down.

When eating slowly, the participants chowed down an average 88 fewer calories than during the fast meal.
Slow eaters also tended to drink more water with their meal, which aids feelings of fullness.

"The higher water intake during the slow eating condition probably caused stomach distension and may have affected food consumption," Professor Meena Shah said.



"Slowing the speed of eating may help to lower energy intake and suppress hunger levels and may even enhance the enjoyment of a meal."


Full Credit: http://www.news.com.au/lifestyle/health/how-to-eat-100-fewer-calories-every-time-you-sit-down-to-a-meal/story-fneuzkvr-1226792414998

Thursday, 21 November 2013

Apps for Health







Nike Training Club

How it works: Choose your fitness level and goal and then let Nike Training Club suggests from over 100 workouts to get you on the fast track to fit - without the costly personal training sessions.

This app offers 15, 30 and 45-minute workouts attributing audio guidance and video demos from top Nike trainers and athletes. Bonus: Most workouts require minimal equipment.

Availability: Free for iOS and Android.

MyFitnessPal

How it works: MyFitnessPal is one of the prime names in the health app store. With a catalogue of more two million food items, the app makes it simple for users to be in track of calories and much more.

That list can be used with all diets, whether you are going low-carb, high-protein, or just demanding to eat healthier.

Availability: Free for iOS, Android, Windows Phone, and BlackBerry.





Everest

How it works: This app is once again about setting goals and getting over hurdles. Whether you want to drop a few pounds, learn a new language, travel the world, or start saving more each month, the gradually little by little tips and encouragement from other users will help instigate you to accomplish your individual 'summit.' Use the app to set reminders, put in order smaller mini-goals, and connect with other people on the same lane.

Also take photos, share comments on Facebook and Twitter, and network with other Everest users - even if your journey is a private one, the app makes it easy to get hold from friends and other goal-setters.

Availability: Free for iOS.

Epicurious

How it works: It helps you to search through more than 30,000 professionally-created recipes, save your favorites recipes, and create shopping lists require with this essential kitchen app.

On top of the basic recipes and shopping lists, the app offers bit by bit directions to help even trainee cooks navigate more complicated recipes.

Availability: Free for iOS and Android.

Zipongo

How it works: Zipongo is all about eating healthier. The app recommends concessions for healthy items, encloses a meal planning program, and a healthy reward system backed by employers and insurance companies that incentivizes better choices.

Now healthy food will not remain costly and complicated. Zipongo helps lower the cost and offer planning for healthier meals and improved grocery lists. The rewards system helps circle in employers.

Availability: Free for iOS and coming soon for Android.

Lumosity Brain Trainer or Brain Trainer Special

How it works: Both apps consist of exercises that aim to help with memory, attention and processing speed. The platform promises to improve memory, attention span, processing speed and mental flexibility, with personalized brain challenges designed to help with practical problems.

Availability: Lumosity Brain Trainer Free for iOS.
Brain Trainer Special Free for Android

Khan Academy

How it works: This app has lots of educational stuff loaded in it. Khan Academy features hundreds of video classes on each subject with a blink of eye, easy quality and supportive visual aids. It also helps teachers for the academic in their class room.

Why it's Friendly: This app makes that entire lesson handy with options to download specific videos and track your learning progress. Brain health is a vital piece of overall health and Khan Academy is paving a trail.

Availability: Free for iOS and Windows Phone.




Pic Source :www.maketick.com
InfoSource: Hinduja Hospital

Friday, 8 March 2013

Kickstart Your Health By Neal Barnard,MD.


A Must watch Video, by Neal Barnard, MD. Although its a audio talk its worth listening .To all those who want to get control on what they eat and how to balance their diet will find a detailed explaination by Neal Barnard.


Author Neal Barnard, MD, is one of America's leading advocates for good nutrition. A pioneering clinical researcher, Dr. Barnard has conducted various studies on the ability of nutritional interventions to treat high-cholesterol diets, hormone imbal­ances, diabetes, and other conditions. His groundbreaking findings have appeared in numerous scientific journals such as The American Journal of Cardiology, Diabetes Care, and Preventive Medicine.

Dr. Barnard is the founder and president of the Physicians Committee for Respon­sible Medicine (PCRM), a nonprofit organization of doctors and laypersons that pro­motes preventive medicine, especially good nutrition, and addresses controversies in medicine, including ethical issues in research. He is also an adjunct professor of medicine at George Washington University as well as the president of The Cancer Project, a PCRM subsidiary that advances cancer prevention and survival through nutrition education and research.

Dr. Barnard is the author of 14 books, including Dr. Neal Barnard's Program for Reversing Diabetes, Breaking the Food Seduction, Foods that Fight Pain, and Eat Right, Live Longer. He is also the editor-in-chief of Good Medicine and the author of hundreds of articles and opinion pieces. Dr. Barnard is a regular guest on network talk and news shows and a busy public speaker.

Sunday, 17 February 2013

12 Steps to Make Exercise a Lasting Part of Your Life -Chris Freytag




“ Take care of your body, it’s the only place you have to live.” -- Jim Rohn

Sometimes a new thought or a new idea is all you need to make a lasting change. You can wake up  one day and decide to make your entire life change. If you are new to exercise or you dropped it for a while and you want to get back to doing it, the best way to begin is with small steps.

You don’t have to become an athlete overnight to make exercise a part of your lifestyle. It’s actually better if you commit to making small changes in your daily routine instead of reinventing yourself overnight, because you are more likely to stick with it. Small changes in habits can lead to lasting, permanent change. So think baby steps and incorporate exercise into your life with these tips.

1.  Develop a "move more" mindset.

Carving out a specific hour of a day for a workout is great (and we will get to that in a little bit) but first, start each day with the mindset to move more. By reminding your body to get more movement throughout the day, you will be more likely to do it. So sit less and stand more. Take more steps and stairs. Walk to talk with a coworker instead of emailing them.
Stretch in your chair, squat to pick something up, park far away from stores so you will walk more, stand up when you talk on the phone and do some exercises while you watch TV. There are numerous ways you can sneak more movement into your day. Begin each day with a move more mindset and you will find them.

2.  Commit to regular activity.

You may not be the type of person who wants to train for a triathlon and that’s perfectly okay. You don’t have to become a fitness buff to benefit from exercise and movement. Start by committing to getting activity regularly. Schedule exercise like any other appointment on your calendar and treat it as a commitment rather than something you squeeze in if you have time. Even if you can only allot 15 minutes at a time, schedule it.
Take a short walk. Walk at a leisurely pace at first if exercise is new to you. You can build up to a power walk. If that’s not your thing, take a fitness class, swim laps or sign up for dance classes. Whatever exercise you start, build up slowly so you don’t overwhelm yourself and give up. If your body isn’t accustomed to regular exercise, build up slowly day by day so you don’t get too sore and throw in the towel altogether.

3.  Find your favorite exercise.

I know people who commit to a form of exercise and hate it. How long do you think they will keep that up? We aren’t inclined to dive in or stick to things we despise. Out of all the forms of exercise out there, find one you just love. Get really specific. Don’t just say, “yoga” discover what form of yoga is your favorite. If swimming is your thing, do you prefer swimming laps or water aerobics? Or maybe you’d dread a step class but you can’t get enough of Pilates.
A good way to identify what type of exercise is right for you is to first figure out if you like to exercise alone, with a partner or in a group setting. You may have to experiment a little bit before you know. Try different forms of exercise until you find one that energizes you physically and mentally. Find your favorite exercise—one where excuses won’t even enter the equation when it’s time to exercise.

4.  Focus on health and strength and what it means to you, and not on numbers on a scale.

Many people can get easily discouraged and give up when there’s too much emphasis on weight loss. Rather than an exclusive focus on weight loss, focus on the joys of exercise and movement instead. Take pride in your body getting stronger or your new ability to able to exercise longer, even if it’s just in baby steps. Think about the great way your body feels after exercise and the exhilaration you feel. Taking the time to consider what really connects you to exercise on an emotional level, is powerful because you can use those thoughts to motivate you.
Most likely what motivates you runs much deeper than getting skinnier or being a specific set of three numbers on a scale. Identify what it is for you. Maybe you want to have more energy for your children or grandchildren or you want to be in more control of your health—whatever is your core motivation—connect to it.

5.  Add strength training to your weekly routine.

Exercise isn’t just cardio alone. Strength training is critically important to retain muscle as you age, have a strong body and an effective metabolism. Even if you focus on just one muscle group a day and do three different exercises with three sets of 15 each for that muscle group you will benefit. You can divide strength training up throughout the week. Try two days a week to start and work up to three. Strength training will change how you feel, help you conquer your workouts with all that new muscle you are developing, and it’s the secret to a revved up metabolism.

6.  Put yourself first.

Stressful situations can take your focus away from properly caring for yourself. If you neglect yourself for the sake of external problems, you will be creating more problems than you are solving. Make sure you consider what you need and do something—however small—for yourself each day. Even if you only have 15 minutes, just commit to 15 minutes. It all goes back to the oxygen philosophy you hear about on planes flight attendants advice: “Put your own oxygen mask on before assisting others.” Put the mask on you first and then your children. You aren’t able to effectively take care of anyone else if you don’t take care of yourself first. Keep that in mind.

7.  Exercise with a group.

Exercise doesn’t have to be a solo sport. Make it an outing with friends and family. When you join up with others to exercise, not only do you get the immediate benefits of exercise, you also get time spent with friends—a double deposit into your well-being. When you discover physical activities and forms of exercise you love, you develop a sense of camaraderie and community with others. Accountability works.

8.  Think of how exercise boosts your sense of well-being.

You probably know exercise can help you live longer and go a long way to disease prevention, but what you might find more rewarding is to think about all the immediate benefits exercise provides to your well-being. While the long-term benefits are numerous, let’s face it, many of us aren’t motivated by what we can prevent decades down the road. Think short-term instead. All of us can use exercise today to get more energy, alleviate stress, increase productivity, improve our outlook, sleep better and feel happier—today! Think about what you stand to gain if you work out today. Maybe it’s a sunnier disposition or the satisfaction in knowing you pushed your body. Just give it some thought or better yet, make a list.

9.  Look to the future

Don’t get caught up in guilt or regret because you haven’t worked out or don’t beat yourself up if it has been a while. Guilt and regret only make you feel badly, they don’t get you where you are headed. With a simple decision in your mind, you can let go of what you did or didn’t do and just start again. Look forward. If you are feeling badly about yourself, you are less likely to make positive change. Start over with a clear plan of what you will commit to doing each day for your health.

10.  Avoid stop and start and stop again syndrome

One great way to kill your confidence is to constantly start and stop your exercise routine. It’s common for people to get psyched up and dive in to working out and then drop it altogether when the craziness of life intervenes. But if you start and stop all the time, you are setting yourself up for a never-ending cycle, where you won’t see any progress. Don’t tackle the world in a day. Think baby steps. Think of what you can do and schedule today even if it’s small increments of time that you eventually build upon. Commit to what you can achieve, at least at first.

11.  Remind yourself daily of your why.

It’s easy to get off track if you aren’t reminding yourself of why working out and eating healthy is important to you. This goes back to your core motivation that we addressed earlier. If you make it automatic to wake up and remind yourself of why exercise is important to you, you will be more likely to keep your commitments to yourself. You also will be putting exercise front and center on your day instead of treating it as an afterthought that you skip at day’s end. Wake up thinking of what exercise you will do today and it becomes a priority.

12.  Stretch post workouts.

An effective exercise regimen involves cardio, strength training and stretching. Stretching after exercise can help relax and balance tension caused by the workout itself. Post-workout, when your body is warm is the ideal time to stretch. The risk of muscle injury is much lower, and you will save yourself from tight, sore muscles the following day. Plus, the calm, relaxing feeling of a good stretch is a great way to end a workout.
Try some of these steps to make exercise a part of your life. Remember, a great way to avoid skipping workouts is to ask yourself how you will feel afterward. You can feel proud of your dedication and gain the exhilaration of accomplishment, or you can be disappointed and defeated that you skipped, again.

Chris Freytag is a health and fitness expert, blogger, author and motivational speaker. She has been teaching fitness classes and personal training for over 20 years. She is a contributing editor for Prevention Magazine; the fitness contributor for the NBC affiliate in Minneapolis; and sits on the Board of Directors for the American Council on Exercise.

Chris has authored 5 books; has created dozens of fitness DVD's; is a top trainer for Exercise TV; and sells her signature line of healthy kitchen and fitness products on QVC. Visit Chris' website, www.chrisfreytag.com,