Diseases and Symptoms

Diseases and Symptoms

With our lives continuing to be pretty busy all engrossed in daily activities, we tend to forget to maintain our bodily machine that each one of us possess. And this is when we start to disturb our body thus welcoming all sorts of diseases. Today we will look into few common diseases and their symptoms in order to take immediate medical action. 1. ANEMIA: A disease associated with low level of Hemoglobin in our blood. What is Hemoglobin? It is made up of protein called globulin chains that is present in red blood cells and helps to carry oxygen from our lungs

Indian diet chart for weight loss

Indian diet chart for weight loss

Indian weight loss diet: You must believe what you are about to read. I have been running through several forms of exercise and diet programs and tried my best cutting down on calories and checked every week which plan really helped me lose pounds while I weighed myself. Trust me people there is nothing known as universal diet plan that will help you lose extra pounds if you are trying to shed and nothing which can be the master diet plan for every type of human body. Losing weight depends on many factors like your activity level, age, gender, current

Get stomach bloating remedies

Get stomach bloating remedies

It really used to get me screaming with bloated stomach that makes me look very fat at my belly area. Well! below practices should work wonders for you and get you all set for the party dress. 1. Avoid Constipation and get bloating remedies: Consume lots of fibre, fluids and stay active during the day ensuring that you include a regular exercise routine in your life. These can definitely help you get stomach bloating remedies. When I say lots of fibre, I mean 25 grams for women and 38 grams for men. You can get this from whole grains, fruits, vegetables, legumes,

Egg Protein

Egg protein

Egg protein the white part is a clear alkaline solution contained in an egg that constitutes 50 % of protein content. One boiled egg white contains 6-7 grams of protein and has 16-17 calories. Other contents in an egg protein are: Sodium (55 mg) Calcium (2.3 mg) Folate (1.3 mcg) Potassium (53.8 g) Selenium (6.6 mcg) Magnesium (3.6 mg) Phosphorus (4.9 mg) Our daily egg protein intake should be = 0.8 grams * our body weight (in kg) What is sedentary living? If you live a lifestyle that does not include

Health tips for the new year

Health tips for the new year

Each one of us have been promising and making resolutions to do something new and constructive, every new year.  But, lemme ask you all, “Did we ever consider to live an active life than the past year? Did we take up any resolution which is for ourselves, so as to live a healthy life, a life better than the last year when you have to visit your doctor rarely?” If yes, then I must say we are getting keen to stay fit and are learning how important it is to stay active and live a “happily ever after life” just like in movies

Management of stress

Management of stress

Did you ever know that stress can be fatal? So, why not learn tricks for management of stress to stay away from it FOREVER. Causes and Management of stress: Personal: Learn about management of stress as these days we live a life full of rush hours. If you are going through any of these situations in your life you might feel stressed: Self health issues Family health issues Relationship problems Major life changes like change in city of living, marriage and cultural changes job change etc Stress in family due to financial crunch Conflicts in beliefs and values between family members Difference

Home fitness

Home fitness

Home fitness is possible with HIIT programs. Many of us think going to a gym is the last solution for weight loss and which requires dedication to get those muscles worked out at least 5 days a week. I must say partly you all think right, when we are talking about activating our muscles and home fitness. However, we don’t really need to join a gym when we are planning to lose fat%. It is always great first to lose those extra fat% from the body and then hit the gym for muscle growth. Now, let’s see why do we

The best diet plan

The best diet plan

Who doesn’t want to enjoy food during celebrations?  Christmas, New year and many other occasions are coming up and you can imagine the pressure on our body as it will have to handle all those lovely dishes in order to digest well and still keep us happy with the best diet plan! I know, even I used to be scared thinking of all those planned trips, vacations and picnics and yes not to forget the increased number of functions even at your offices as the best diet plan would be missing somewhere. So, the questions here is how to still maintain

Best digestive aid

Best Digestive Aid

If you are one of many people who always wanted to get a remedy in the form of best digestive aid, then you must read this. Learn which food takes longest to digest and what is the best way to combine food to obtain better digestion. Always make sure that food is eaten in right order, considering the time taken for digestion. List of food in order of time taken for best digestive aid: 1. Juices(fruits and vegetables): 15-20 minutes Example: Fruit juice, Vegetable juice, Vegetable broth 2. Semi-liquid blends: 20-30 minutes Example: Blended salad, Blended veggies or fruits 3. Fruits(whole): 20-40 minutes Example:

Source of vitamin

Source of Vitamin

It’s time to learn about the best source of vitamin, as these days people tend to pick those multivitamins from the nearby pharmacy and still not include them in diet. Note: This article is an extension to one of the previous articles: Minerals for Health. Source of vitamin are required for normal growth of human body and human beings obtain vitamins from food as it cannot be synthesized by the body. Vitamins are either fat soluble or water soluble. Let’s see what are the great source of vitamin? Fat soluble vitamins include Vitamin A, D, E and K. These can be stored

Macronutrient diet planner

Looking for weight loss and want to learn about the macronutrients. Get set with your diary for a new healthy lifestyle.

Learning your MACRONUTRIENT can do miracles for your weight loss program if you really know why should you lose weight.

All about macronutrient quality:

  1. Carbohydrates are either simple or complex and of less nutrient value in addition to being high or low in calories.
  2. Proteins display their quality depending on the completeness of amino acids obtained from it.
  3. Fat as we all know categorized as saturated, polyunsaturated, and monounsaturated. They are also identified by the scale of essential fatty acids present in it like omega-3 and omega-6.

CARBOHYDRATES:

Well known for being the main cause of adding to your waistline, this macronutrient does not cause any harm during your weight loss program when taken in right quantity every day or every meal.

On an average carbohydrate food contains 4 calories per 1 gram.

Good Vs Bad

Fruits and Veggies are very dense or high in nutritional value with good quantity of vitamins and minerals and good carb sources too. Our body prefers consuming carbohydrates as a source of energy especially when we plan out long duration exercise.

You must know that muscle glycogen stores are replenished with the consumption of carbs with the intake of very famous potatoes in any form (both normal and sweet potato). Muscle glycogen acts as fuel and reduces after an exhausting exercise. Hence, it is always good to consume natural carbs.

In order to promote and maintain a healthy gut microbiota, consuming starchy food is added benefit as it contains resistant starch, that resists digestion and acts just like fiber.

All the above can be good for you if you consider only natural form of carbohydrates.

NEWS: Fiber is also categorized as a Carbohydrate.

Refined carbohydrates like sugar, wheat or corn flour and even their products initiates your appetite and cravings ultimately leading to fat gain and deposition resulting in cardiac diseases, high blood sugar, BP issues, increasing bad cholesterol and many more.

If you want to stay in a healthy condition throughout your life, NEVER consume these refined carbohydrate with fats as they will definitely drive you down the road of permanent obesity.

Learn the everyday tricks to lose weight.

FATS:

Good Vs Bad

Often we get scared of this part of macronutrient, whereas the real fact is they are beneficiary for our body when consumed rightly.

On an average fats contain 9 calories per 1 gram.

Natural form of food is always great for the body and same goes for fats too. Nuts, animal sources, avocados, coconuts are all great examples of fat sources which are also abundant in vitamins and minerals along with essential fatty acids, letting your body function to its amazing health and great functioning.

Fats are also a good source to fuel up the body and yes it surely contributes in weight loss unlike the myth which states, “no fats if you are planning weight loss“.

Vitamin A, D, E and K are fat soluble and this indicates that they require fats in order to be absorbed by your body.

Monounsaturated fats and saturated fats are health promoting which are mostly obtained from animal sources, eggs,  avocados and coconut oil, extra virgin olive oil.

NEWS: When considering JUNK FOOD, fatty foods are never satiating (which means your body does not realize that it has consumed fats and you opt to consume larger quantity). However, when fats are consumed in the form of animal source, you feel satisfied due to the protein part that comes along.

Human body functions well when healthy omega-3: omega-6 fatty acids maintained at a ratio of 1:1 or 1:2. Getting the ratio higher than this can lead to issues such as inflammation, oxidative stress, or several critical illnesses.

Omega-6 is found in good amount in food items like margarine, canola oil,  and vegetable oil indicating that you must avoid taking them in larger amount.

BE AWARE: Consuming saturated fats with refined carbohydrate sources can put you at health risks at a later stage, if no changes are brought in your lifestyle.

Learn what food makes a healthy kitchen and promotes weight loss.

PROTEINS:

On an average proteins contain 4 calories per 1 gram.

Good Vs Bad

Believe it or not protein is the most satiating food source and plays a crucial role during weight loss programs, essential to sustain life and acts as building blocks for those muscles that we plan to build and show off.

The only bad part is that they are not a very good source of energy.

I am sure now that you know the facts you are also willing to learn the right amount of these macronutrient for your body weight or when you are trying to lose weight in a healthy way.

These are the simple calculations:

a. Carbohydrates-(Eat complex carbs):

  • 4 gram/pound of body weight(sedentary lifestyle)
  • 5-6 grams/pound of body weight (slightly active lifestyle)
  • 8-10 grams/pound of body weight (highly active lifestyle/endurance athletes)

b. Proteins:

  • 0.5 grams/pound of body weight(if sedentary lifestyle that is getting ready at home-going to office-coming back to home)
  • 0.8 grams/pound of body weight (if slightly active which means when you do household activities)
  • 1 gram/pound of body weight (highly active lifestyle – if working out 2-3 hours*5 days/week in addition to household activities)

c. Fats:

  • In minimal quantity and therefore should be 10% of your daily calorie requirement or approximately 20 grams.

Another helpful article to plan your entire meal or daily calorie requirement is “WEIGHT LOSS DIET PLAN“.

To learn great recipes and make sure that you are on track download my free book “UNBEATABLE WEIGHT LOSS RECIPES” which comes with a diet table (calorie guide included).

NOTE: You will have to register to download this free book.

Eat healthy and stay fit and get control over your body weight.

 

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