Top 5 Tips For Diets

Top 5 Tips For Diets During Pregnancy

Mediterranean diet during pregnancy.
5 Simple tips to make your meals more Mediterranean.
A new study conducted at the Barcelona Institute for Global Health.
Pregnant women with higher intake of the Mediterranean diet had a lower risk of having children with accelerated growth patterns. Here are 5 simple tips to get started for a healthier, fitter you. Think Mediterranean diet during pregnancy.

It’s very important to maintain a healthy, balanced diet during pregnancy. The fact is that when you’re pregnant your body needs additional vitamins and minerals to ensure that you get the nutrients both you and your developing baby need. For a healthy pregnancy, you need to consume a variety of foods, which involves the right amounts of proteins, carbohydrates, fats, as well as consuming many vegetables, and fruits. And following a Mediterranean diet, which involves eating plenty of fresh, non-starchy produce, has been found to be beneficial for pregnant women, as per a new study conducted at the Barcelona Institute for Global Health. The diet has also been associated with many health benefits, including improved weight loss, reduced incidence of cancer and a healthier heart.

The study, published in the Journal of Pediatrics, found that pregnant women with higher intake of the Mediterranean diet had a 32% lower risk of having children with accelerated growth patterns than those who did not follow such diet. The Mediterranean diet has earlier been associated with lower obesity and cardio-metabolic risk in adults. The Mediterranean diet may vary by country and region, however, in general, it is characterized by a high content of fruits, vegetables, olive oil legumes, nuts, beans, grains, and healthy fats such as olive oil.

Reportedly, the study was aimed at evaluating the relationship between adherence to a Mediterranean diet during pregnancy and growth patterns and cardio-metabolic risk in early infancy. According to Sílvia Fernandez, researcher and first author of the study, the study also observed that mothers with lower adherence to the Mediterranean diet were younger, consumed more calories, compared to those women who did follow the diet. They also had a higher probability of smoking and a lower education and social level, she said.

How to make your meal more Mediterranean
Going the Mediterranean way is one of the best things you can do for your health, particularly waistline and heart health. Many people switch to this eating style to improve their health. Here are 5 simple tips to help you get started on making your diet more Mediterranean.

1. Include plenty of plant-based foods such as fruits, vegetables - broccoli, spinach, cauliflower, kale, carrots, onions, cucumbers, apples, bananas, pears, oranges, berries, etc - in your diet.
2. Replace your butter with healthy fats from olive oil, nuts, and avocados.
3. Eat fish and poultry at least twice a week and limit red meat to no more than a few times a month.
4. Include legumes and whole grains in your daily diet.
5. Flavor your meals with spices and herbs such as garlic, basil, mint, cinnamon, and pepper while cutting back on salt.

In addition to adhering a healthy meal plan, make sure that you get plenty of exercise to stay fit and healthy.

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Workouts And Sleeplessness

Fitness Health And Sleeplessness

Evening Workouts May Not Cause Sleeplessness
The study published in the journal Sports Medicine challenged previous studies claiming that sleep quality can be hampered by exercising in the evening. Workouts late in the evening may not cause sleep problems, as previously thought. Engaging in moderate physical activity like cycling and jogging were also found to cause no significant difficulties. The study published in the journal Sports Medicine challenged previous studies claiming that sleep quality can be hampered by exercising in the evening. Engaging in workout sessions for four hours before going to bed does not have a negative effect on sleep, the study revealed. However, one must take caution and not exercise too close to bedtime. Vigorous training within an hour before bedtime may cause sleep troubles.

The findings revealed that small group of people after taking part in some kind of sport in the evening, spent 21.2 % of their sleeping time in deep sleep, compared to 19.9 % following an evening without exercise. The group which completed an intensive training session shortly before bedtime took longer to fall asleep. The scientists said that the reason for the erratic sleep pattern may stem from the fact that they did recover sufficiently in the hour before they went to bed. Their hearts were still beating more than 20 bpm (beats per minute) faster than their rhr (resting heart rate).

The researchers said that the deep sleep phases are very crucial for physical recovery.

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Top 5 Foods To Induce Sleep

Top 5 Foods That Induce Sleep

Health Fitness And Sleeplessness
Just as how you should not train just before going to bed, experts round the world also advise against eating anything too close to bedtime. Doing so may induce sugar spikes and keep you up whole night. However if you are finding it difficult to sleep, there are some foods that are known to naturally induce sleep too.

1. Almonds: In addition to tryptophan, almonds are also enriched with magnesium. Magnesium is helpful in keeping your heart's rhythm steady and calm you down.

2. Bananas: Bananas are loaded with sleep promoting tryptophan, magnesium, potassium. Their good carbs content is also effective in making you sleep naturally.

3. Cherries: Cherries are packed with melatonin, a hormone produced by the pineal gland that is known to regulate sleep-wake cycle. Make sure you do not have more than 10-12 cherries a day.

4. Oats: Oats contain sleep-promoting melatonin. There are multiple ways in which you can prepare oats. Here are our favorites.

5. Warm milk: Milk contains tryptophan, an amino acid that converts into serotonin. This compound has soothing effects on your brain, which helps promote sleep.

Include these foods to induce sleep in your diet and see the results yourself. If you are under any medication, make sure you consult your doctor before making any major alteration in your diet.

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Boost Metabolism Boost Weight Loss

Burn Excess Body Fat Faster

Top Turbo Belly Fat Burning System

One of the sure-fire methods by which we can turbo our weight loss and belly fat loss goals is by boosting our metabolism so as to burn fat at a faster rate than normal, thereby shedding excess belly fat and body weight. If the findings of a recent study are to be believed, a single workout session consisting of three 20-minute treadmill runs could activate neurons that are important regulators of blood glucose levels and energy balance, as well as influence metabolism for up to two days.

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The study that was published in the journal Molecular Metabolism showed that a single bout of exercise could boost the activity of energy-burning neurons. “It doesn't take much exercise to alter the activity of these neurons,” said Kevin Williams, a neuroscientist at University of Texas Southwestern. "The study predicts that getting out and exercising even once in a semi-intense manner can reap benefits that can last for days, in particular with respect to glucose metabolism," he added. The study also revealed that a single workout consisting of three 20-minute treadmill runs caused a decrease in appetite of the mic that lasted up to six hours. "This result may explain at the neural circuit level why many people don't feel hungry immediately after exercise," Williams said.

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For the study, the team measured the effects of short- and long-term exercises on two types of neurons that comprise the melanocortin brain circuit. Both humans and mice happen to have this circuit. One of the neuron types is associated with reduced appetite, lower blood glucose levels, and higher energy burning when activated while the other type increases appetite and diminishes metabolism when activated. The study also provides avenue to research potential treatments to improve glucose metabolism in patients with conditions such as diabetes. "It is possible that activating melanocortin neurons may hold therapeutic benefits for patients one day, especially for diabetics who need improved blood-glucose regulation," Williams said.

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Top 5 Belly Fat Burning Foods

Top 5 Belly Fat Burning Spices

Top 5 Spices To Boost Metabolism Naturally
Some of us are blessed with a fast metabolism, but most of us aren't that lucky. According to medical and fitness experts, only way you may be able to alter your metabolic activity drastically is through your diet. You can prevent your metabolism from getting slower and thus prevent weight gain.  Here are some metabolism-boosting spices and herbs you should include in your diet if you are concerned about your health.


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1. Black pepper:
Black pepper contains piperine, a compound that enhances metabolism. It also naturally ups the thermogenic effect of food, which revs up metabolism naturally.


2. Ginger:
Fresh or dried ginger, in any form is a natural way to up the thermogenic effect of food, which revs up metabolism. Also a very good anti-inflammatory as well as a natural pain killer. Good for back and joint pains.

3. Cinnamon:
Cinnamon could do wonders for your metabolism. Additionally, it also contains a compound referred to as mineral chromium, which keeps one's appetite under control, thereby supporting weight loss, fat loss and belly fat loss.

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4. Fenugreek:
Fenugreek seeds, are used as traditional remedies to manage diabetes and hair problems. Turns out, they can do wonders for weight loss and belly fat loss too. They are packed with weight loss-friendly fiber, which helps you keep full for long and promote weight loss and belly fat loss.

5. Turmeric:
Curcumin present in turmeric helps in burning fat effectively and boosting your metabolism. One of the best ways to consume turmeric and extract all its weight loss and belly fat loss benefits is by having a tall glass of turmeric milk.


Include these foods in your diet and see the results yourself.


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Fitness Health And Aging

Health Fitness And Middle Age

Health Fitness Weight Loss and Aging
According to a research paper, published in the journal of BMC Geriatrics identified the kinds of exercise that older adults choose. As part of the studies, more than 1500 participants between ages 70 and 77 were randomly assigned to one of two exercise groups or a control group. The participants in the two exercise groups undertook moderate or high-intensity training sessions twice a week, mostly on their own.

The study went through a total of 70000 exercise logs from the first year of the study. It turned out that the participants to a great degree managed to train at the prescribed intensity. This is important to know because it indicates that older people do not need to be monitored to be able to train at high intensity.

Participants were asked to fill out exercise logs documenting how long their workouts lasted, how hard they exercised, what activities they performed, where they exercised, and whether they were training alone or with someone.

The research, published in the journal of BMC Geriatrics, included data from the exercise logs of 618 participants in the two Generation 100 exercise groups. Walking was the most popular form of activity in both the moderate and high-intensity training groups. In the moderate intensity group, walking represented more than half of the training that people undertook.

All the participants preferred training outdoors both in summer and in winter. Altogether, they did almost two-thirds of their workouts outside or in their own neighborhood.

The study noted that preference for the outdoors indicates that it’s important to establish good training areas for our elders. Since walking is the most popular form of exercise, for example, it could be a good idea to create more recreation trails.

On the other hand the research documented that a lot of seniors find other types of exercise attractive, and observed some gender differences. This suggests that part of taking care of our senior citizens, society should offer different types of activities so that they meet the needs of as many elders as possible.

One of the differences between older women and men is exercise intensity. Men tend to train with greater intensity, and a higher proportion of their workouts included jogging, cycling, and cross-country skiing. Women were more likely to choose dance and walking as activities.

The results also suggested that older adults with memory loss and less education have a greater likelihood of quitting a training program, according to the results from Generation 100.

Individuals who were physically active for fewer than 30 minutes a day were almost twice as likely to drop out from the study within three years as those who were more physically active. Low grip strength and poor fitness are other characteristics that make elders more likely to discontinue a training program, the study noted.

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14-Day Belly Fat Loss

14-day Potato Diet for Belly Fat Loss

Top 5 Ways To Burn Belly Fat With The Potato Diet
Did you know that eating potatoes can help you lose belly fat fast? Here are the Dos and Don't s of a Slim Flat Tummy in just 14 days with the potato diet plan.

Ever heard of the potato diet? If you’re looking for a simple, easy to follow and non-starvation diet meal plan for weight loss, look no further than the humble potato. Potatoes are rich in vitamins, minerals, fiber and nutrients that can help ward off diseases, including cancer and boost your health in many ways. This energy-packed vegetable is easy to digest and contains more potassium than the much touted banana.

Whether white or sweet, plain potatoes are a great addition to any weight loss diet as they are fat-free and low in calories. According to the European Food Information Council, plain boiled potatoes are a very satiating vegetable, which means it helps keep you feeling full for an extended period of time, an important aspect of any food when you're trying to eat less to slim down your waistline or shed a few pounds. Hence, the 14-day potato diet plan may help you achieve your fitness, health and weight loss goals.

The potato diet is a 2-week eating plan (just 14-days) designed to help improve weight loss, belly fat loss, fitness, digestion and health. Basically, one eats nothing but potatoes while on the diet, promising fat men become as ‘lean as they ought to be’. Reportedly, the potato diet plan, which appeared in a medical journal, was originally developed by a doctor in 1849 for people that were becoming fat and ‘dyspeptic’ ie., having problems with digesting food. Tim Steele, who re-discovered the idea of the potato diet plan to help people deal with weight issues with his book, ‘The Potato Hack: Weight Loss Simplified’, said that the potato is the best diet pill ever invented.

It is said that potato contains compounds that affect inflammation, hunger, insulin and sleep, helping to jump-start weight loss and a healthier way of eating. A well documented 2014 medical research study, which compared weight loss on a group of people following a reduced-calorie diet with or without potatoes, found that the adding potatoes to the diet did not cause weight gain.

How to make the potato diet work for effective weight loss, belly fat loss, fitness and health.
To obtain the best results in weight loss, you ought to use the following tips:
1.Dieters are advised to eat potatoes until full or about 2-5 pounds daily for 14 days.
2.No other food is allowed while on the potato diet.
3.You can add a very small amount of sea salt or Himalayan pink salt if you want, but it’s not encouraged.
4.You can drink black tea, herbal teas, black coffee (no added milk or sugar) and water.
5.Avoid heavy exercise while you’re potato dieting, instead, opt for light exercises, such as walking.
6.You can also take your medications, if any, but dietary supplements are not recommended.
Potatoes are a versatile food that can be enjoyed deliciously in various forms rather than just eating them plain. For instance, dieters can boil the potatoes and let them cool for 24 hours in the fridge. Since boiling potatoes can deplete many of the nutrients, they can also save the water, refrigerate it and then consume. Another way is to bake or steam the potatoes, similarly, cool them for 24 hours in the fridge before having them.

Even if you do not want to opt for potato diet to slim down fast, adding potatoes to your weight loss diet might help. But make sure that you use it smartly, remember, meal preparation could be the culprit.

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Fitness Health And Diabetes

Fitness Health And Diabetes

Healthy Snacks For Diabetics
Healthy foods diabetics can eat without increasing blood sugar levels.
Regulation of blood sugar levels is very important if you are a diabetic, but so is having a nutrient-rich diet, and keeping your body healthy. Here's a win-win solution that can be achieved by consuming these healthy snacks.

Diabetes today is the most common health problem in the world where a substantial percentage of the total population of every country is affected by the disease. Diabetes can lead to more health problems like heart attack, stroke and kidney problems. Diabetes is a chronic illness where the body is unable to naturally control the blood sugar levels. Diabetic patients find it very hard to decide what they should eat and what they shouldn't, so that their blood sugar levels stay under control without making them too weak or depriving them of nutrition.

Snacks make up an important part of our meals since they keep us fuller for the day except for just our breakfast, lunch, or dinner. They are also a way to take a break from the regular food since it tends to get dull and boring, and we all need something to munch on while watching a movie, or while working. Foods that have a lower GI (Glycemic Index) can be consumed safely, if you have diabetes, and food items that are high on protein, fiber and healthy fats are recommended as diet inputs if you have diabetes.

1: Boiled Eggs:
Boiled eggs are a great snacking option if you want to keep your blood sugar levels under control and ensure enough protein intake. Boiled eggs are high on protein, keep you fuller, and are lower on hemoglobin A1c, which is a measure of longer-term blood sugar control.

2. Cottage Cheese:
One of the most loved food items all over is cottage cheese, and when you can have it as a snack when you are diabetic, nothing better than that. Cottage cheese is high on vitamins, minerals, protein and low on carb. Eating cottage cheese regularly as a snack is reported to reduce long-term blood sugar levels. The fat content in cottage cheese also helps in lowering blood sugar.

3. Dried Fruits:
A study published in the medical journal Nutrition and Diabetes has found that dried fruits like dates and apricots can be a good snack for diabetic people. Dried fruits have a lower GI, which is essential to ensure that blood sugar levels do not increase beyond control. Almonds are also a good choice as they are very nutritious, convenient, and unlikely to increase blood sugar levels.

4. Popcorn:
Yes, the humble and beloved movie-time snack the world over. Nothing better than popcorn when you are watching a movie, whether at home or at the theatres. Popcorn is very low on calories (31 calories) which aids weight control, an important component for lowering blood sugar levels.

5. Yogurt With Berries:
Whenever you crave something sweet as a diabetic, you can turn to this healthy sweet snack that keeps your blood sugar under control, satisfies your craving, and also is a great source of fiber. Berries have anti-oxidants that help in reducing inflammation or damage to the pancreas, the organ which is responsible for secreting insulin which regulates the blood sugar.

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Fitness Health Weight Loss Guru

Permanent Fitness Health Weight Loss Guru Diet

Sticking to a permanent belly fat loss meal plan besides workouts is of equal importance. Follow this diet plan for 2 weeks and notice the difference on your own. It’s better to start on a weekend so that you have time for yourself to be prepared. Go get them!

Day 1
Breakfast: Omelette made with three egg whites and filled with 75g chopped mixed peppers and a handful of spinach.
Mid-morning snack: 100g chicken with ½ red pepper, sliced.
Lunch: One grilled chicken breast, mixed salad leaves, red peppers, green beans and ¼ tbsp olive oil.
Mid-afternoon snack: 100g turkey breast with ¼ cucumber, sliced.
Dinner: 100g grilled chicken breast with steamed broccoli.

Day 2
Breakfast: Baked chicken breast with a handful of stir-fried kale.
Mid-morning snack: 100g turkey breast and ½ green pepper, sliced.
Lunch: Baked haddock fillet with mixed green salad, with ½ tbsp olive oil.
Mid-afternoon snack: 100g turkey breast with 75g steamed broccoli.
Dinner: One salmon steak with chopped dill and steamed green beans.

Day 3
Breakfast: 100g smoked salmon, plus spinach.
Mid-morning snack: 100g chicken breast with ½ yellow pepper, sliced.
Lunch: One grilled chicken breast with garden salad and ½ tbsp olive oil.
Mid-afternoon snack: 100g turkey slices with ¼ avocado.
Dinner: One grilled lamb steak (or two cutlets); steamed broccoli and spinach.

Day 4
Breakfast: Scrambled eggs (one whole, two whites), tomatoes, green beans.
Mid-morning snack: 100g turkey slices with ¼ cucumber, sliced.
Lunch: Baked cod fillet with salad, tomato, spinach and ½ tbsp olive oil.
Mid-afternoon snack: 100g chicken breast with ½ grilled courgette.
Dinner: 100g chicken breast stir-fry made with ½ tsp oil and green veg.

Day 5
Breakfast: 200g turkey breast with ¼ avocado and ¼ cucumber, sliced.
Mid-morning snack: Two hard-boiled eggs with ½ red pepper, sliced.
Lunch: 150g grilled prawns with a green salad and tomatoes, ½ tbsp olive oil.
Mid-afternoon snack: 100g turkey breast with five almonds.
Dinner: 100g chicken breast with steamed broccoli.

Day 6
Breakfast: One grilled haddock fillet with roasted peppers and courgettes.
Mid-morning snack: 100g chicken with one tomato, sliced.
Lunch: 150g turkey with green salad, steamed broccoli and ½ tbsp olive oil.
Mid-afternoon snack: 100g chicken with five pecan nuts.
Dinner: 150g-200g steak served with steamed green beans and broccoli.

Day 7
Breakfast: Three-egg-white omelette, grilled tomatoes and steamed spinach.
Mid-morning snack: 100g turkey with five Brazil nuts.
Lunch: 150g chicken breast with steamed asparagus and green salad.
Mid-afternoon snack: 100g turkey with ¼ cucumber, sliced.
Dinner: Grilled, skinless duck breast with steamed oriental greens or broccoli.

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