The seven-day GM diet is back – but is it actually good for you?

Bananas are your GM friend

Bananas are your GM friend CREDIT: BLOOMBERG NEWS

Shoulder pads, sequins, and a seven-day diet plan that asks you to eat eight bananas in one day – the 80s certainly gifted us with some weird and wonderful trends. And now (along with the shoulder pads and sequins), that diet plan is making a comeback.

Supposedly the brainchild of General Motors (GM), the GM diet plan was developed to help their employees lose weight – although the automotive company has never actually confirmed the connection. A quick Google search reveals pages of fans of the diet, who rave about their 11lb weight loss after just seven days.

So what’s behind this ‘miracle’ diet plan – and is it actually good for you?

In short, the GM diet is an extremely strict seven-day plan that suggests you drink 12-15 glasses of water a day while cutting out alcohol, tea and coffee; and restrict your calorific intake from food.

Wondering what to eat on 8th day after GM diet? Many of the readers have asked this question in the comments and a few through email. So, I thought of explaining this topic as a separate post rather than replying to them so that it can help everyone who’re in a confused state about what to eat after completing GM diet program for a week.

  • Overweight or Obesity, is undoubtedly, one of the biggest problems faced by most of the people these days. The scientific solution to lose weight is to increase the expenditure and decrease the consumption of calories. Generally, our body burns a certain number of calories even while we’re completely at rest.

    That is called the Basal Metabolic Rate aka BMR. This BMR varies from one individual to another, based on several factors such as height, weight, age and lifestyle. So, if a person’s BMR is 1500 calories per day, then his body will burn those 1500 cal even if he does nothing. However, if the same person consumes around 2000 calories or more, then his/her body will store the remaining 500 calories in the form of FAT cells, resulting in weight gain. So, according to this principle, losing weight is purely calculation. Spend more than you consume and you’ll obviously shed weight.

    Now, let us come to our topic. Most of the people who follow the 7 day diet plan will lose around 4 to 7 kgs, depending on how they followed it. Unfortunately, there are several other factors that interfere with weight loss, due to which a few people might not get such fantastic results.

    Let us assume you’ve followed the diet properly and lost around 5 Kgs of weight in the span of 1 week. You’ll definitely gain weight after the 7 day diet, if you get back to your old lifestyle (eating habits). There is actually no guarantee that the weight you’ve lost is permanent. To be frank, there is no diet plan in this world that promises such guarantee. It is because, our body weight depends on how we manage it and it is a continuous process. If you wanted to stay fit and healthy, then you should always see what you’re eating. Consuming unhealthy or fast foods may lead to obesity and it is an open secret.

    What to Eat on GM Diet 8th Day?

    So What Should You Eat After Completing GM Diet?

    If you want to avoid those lost pounds from coming back, then you should definitely change your diet routine. It is advised to consume low carb high protein diet in order to maintain your weight permanently or until your next GM diet session. Failing in doing so will obviously ruin your efforts that were put into following the General Motors diet program.

    Simple Weight Loss Logic:

    1 pound of FAT = 3500 calories; 1 KG = 2.2 Pounds; In order to lose 10 Kg of weight, you should spend/burn around 10 x 2.2 x 3500 = 77000 calories. Since, reducing such a huge number of calories won’t happen even in the dreams, it is recommended to reduce a minimum of 500 to 800 maximum per day. So, if you cut down 800 calories per day, then it would take 77000/800 = 96 days to lose 22 pounds/10 Kgs of weight naturally without following any crash diet plans.

    What to Eat After Finishing GM Diet?

    First, calculate how many calories you need per day and based on the BMR value, you should plan your meal plan accordingly. Below, you can find sample meal plans for both vegetarians and non-vegetarian eaters.

    If your BMR is under 2000 calories, then you can consume either the 1200 calorie meal plan or the 1500 calorie meal plan. No matter, what your BMR is, you should never go below the 1200 calorie limit as it would impact your health in a negative manner.

    Along with the above diet routines, below are a few tips which if followed will result in much quicker weight loss.

    • Avoid high calorie foods like noodles, samosas, pasta and all kinds of foods that are high in carbs or starch.
    • Replace the white foods (white rice) with brown colored foods (whole-wheat). Brown rice is always better than the White rice.
    • Try to stop your coffee or tea drinking habit and consume Green tea for weight loss. It is both healthy and boosts your metabolism.
    • Drink enough water per day (min of 3 to 4 liters)
    • Soups are very beneficial for losing weight as they aid in better digestion. Include this Cabbage soup or Tomato soup in your daily routine.
    • Try to allot at least 30 minutes every day to perform exercises like cardio workouts or Yoga poses. If time is your biggest problem, then at least try to perform this 7 minute HIIT workout instead.

    If you follow these tips, you’ll definitely lose weight and also keep it OFF after finishing the GM diet.

 

[“Source-7daygmdiet”]

10 Simple Diet Tips to Help You Fit into That Party Dress

Simple Diet Tips

Extreme dieting practices are totally unnecessary. Just follow this guide.

We all have that one “little black dress” we keep in the back of the closet, because the zipper just won’t zip. Many of us will convince ourselves that a liquid cleanse or crazy crash diet is the only way to finally feel good in our favorite party dress, but aren’t happy about the strenuous process of getting there. Well, you’re in luck. We’re here to tell you that you can skip the liquid cleanse and long hours of cardio, and make simple, healthy changes to take your party dress out of the closet for a night on the town.

First step to weight loss? Sleep! According to WebMD, “’There are over two dozen studies that suggest that people who sleep less tend to weigh more,’ says Sanjay Patel, MD, assistant professor of medicine at Case Western Reserve University, in Cleveland, Ohio.” Seven hours of sleep are necessary for a healthy metabolic rate and regular appetite. Talk about an enjoyable way to trim your waistline.

Registered dietician Christina Moreno advises, “Make small changes slowly with the big picture in mind. It generally takes 30 days to make (or break) a habit, so make small attainable goals (smart goals) to work towards.” Small changes can include ditching the diet and drinking more water. Water is an underrated weight loss superpower — it fills you up without adding to your daily calorie consumption. Although the recommended intake is eight glasses per day, use your body weight to calculate recommended consumption, as each person is different and may require diverse amounts.

Joey Adduci, a certified personal trainer and nutrition consultant at AdduciFIT, always encourages his clients to eat when hungry — never going longer than five hours without food. He also stresses the importance of building the most effective meal — choosing lean protein, grains, fruits, and vegetables. Moreno encourages the same principles, including eating every two to four hours and chewing food slowly while sitting down. Super simple steps; no starving yourself, no crazy workouts, just simple, effective ways to lose those few stubborn pounds and zip up your party dress. Read on for more totally doable derriere-shrinking dos and don’ts.

Eat every 2 to 4 hours

 

Who knew the key to losing weight was eating more? According to WebMD, “Having a small meal or snack every 3 to 4 hours keeps your metabolism cranking, so you burn more calories over the course of a day. Several studies have also shown that people who snack regularly eat less at mealtime.”

Add Some Spice to Your Meals

 

Eating spicy food increases metabolism. WebMD reports that “[s]picy foods have natural chemicals that can kick your metabolism into a higher gear. Cooking foods with a tablespoon of chopped red or green chili pepper can boost your metabolic rate.”

 

[“source-thedailymeal”]

You Asked: Am I Gaining Muscle Weight or Fat From My Workout?

Exercise-Package-pink-stretch-band-health-time-guide-fitness-bethan-mooney

Apart from an iced latte here and a skipped workout there, you’ve been good about sticking to your new health regimen. So it’s frustrating to step on the scale and see your weight has hardly budged. Or worse, you’ve put on a few pounds.

But wait, doesn’t muscle weigh more than fat? You have added pushups to your workouts…

Unfortunately, the odds that you’ve added even a small amount of muscle, let alone a few pounds of the stuff, is highly unlikely, says Dr. Lawrence Cheskin, director of the Johns Hopkins Weight Management Center. “Unless you’re actively body-building”—think hour-long, three-days-a-week weight room workouts—“it’s very hard to gain a pound or more of muscle.”

Even if you are hitting the weights regularly, you’re not going to gain muscle weight rapidly, especially in the beginning. “It’s going to take at least four to six weeks of consistent training to experience significant gains,” says Michele Olson, an adjunct professor of sports science at Huntingdon University. Unless you’re engaged in some Arnold-level lifting, the two or three pounds you’ve added aren’t muscle.

But that doesn’t necessarily mean it’s fat, either. “In the short term, almost any changes in body weight, either up or down, are going to be from fluid shifts,” Cheskin says.

Cut added salt from your diet, and you’ll lose a lot of retained water very quickly. Or, if you weigh yourself after a hard, sweaty workout but before you rehydrate, you’re likely to have dropped a few pounds. “That can be gratifying, but it’s not meaningful,” Cheskin says.

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A new exercise program could also cause you to retain some extra fluid. “When you start working out and you’re sweating, your body is smart, and it understands that its volume of fluid is not at the level it typically would be,” Olson says. In order to prevent dehydration, your body responds by storing extra water, which can cause your weight to increase by a few pounds. The same thing can happen as the summer temperatures tick up and your body adjusts to the added heat and increased rate of sweating. (Combine the onset of summer with a new, intense workout schedule, and you can expect to add at least a few pounds due to water retention.)

On the other hand, you may drop a few pounds when fall temperatures arrive or you quit exercising. “If you’ve been working out a lot and you suddenly stop, I guarantee you will lose some water weight,” Olson says.

MORE: The TIME Guide To Exercise

All of these short-term factors help explain why most exercise physiologists and weight-loss counselors tell people not to get too hung up on the number on the scale. Your body weight is not a static measure or one composed solely of your proportion of fat to muscle. It’s going to slide up and down based on a lot of variables that don’t have much to do with your health.

That doesn’t mean you should trash your bathroom scale; some researchsuggests that overweight adults who weigh themselves regularly are more likely to stick with the diet and exercise routines that help them shed pounds.

But you’re better off weighing yourself just once or twice a week—first thing in the morning, after you pee but before you eat—and keeping track of how your weight shifts over a period of several weeks or months. The long-term pattern of weight gain or loss is a better indicator of how you’re doing. “Especially if you get upset by those day-to-day fluctuations, it’s better not to torture yourself,” Cheskin says.

The best way to keep tabs on your body weight has nothing to do with scales. “Just ask yourself if your clothes are fitting you better or looser, or if you have more energy, or if you feel healthier,” Olson says.

If you answer yes to these questions, whatever you’re doing is working.

[“Source-time”]

Are You Having Excessive Hair Loss? Know the Causes

Are You Having Excessive Hair Loss? Know the Causes

Excessive hair loss may be due to many reasons

Losing hair is a natural occurrence and according to a New York based study, on an average, we lose at around 50-100 hair strands on regular basis. And this happens because your hair goes through its cycle where your hair re-grows when you lose them. However, if that cycle disturbs because of certain reasons, you should immediately get your Doctor’s appointment. While choosing a suitable hair shampoo and conditioner are essential to prevent excessive hair loss, there are certain physical and mental reasons which contribute to it. Losing hair also acts as an indicator of your overall health and therefore it is important to be careful about excessive hair loss. Hence, read further to know about the reasons which makes that happen.

1. Hormonal Changes

Imbalanced secretion of hormones in the body causes excessive hair loss. The reasons for this hormonal imbalance is manifold; they can be due to pregnancy, childbirth or the onset of menopause. According to health experts, thyroid problems also distorts hormonal levels.

2. Scalp Infections

Scalp infections like- Ringworm loosens your hair roots and often result in patchy scalp. An unhealthy scalp can cause inflammation that makes it difficult for hair to grow. Skin conditions that lead to hair loss include Seborrheic dermatitis (dandruff), psoriasis and fungal infections.

Seborrheic dermatitis causes the scalp to shed it skin which leads to greasy and yellowish scales on your shoulders or in your hair. It is possibly because of hormonal changes or excess oil in the skin.

3. Hair-Pulling Disorder

Hair-Pulling Disorder is also called trichotillomania which causes people to have an irresistible urge to pull out their hair- from scalp, eyebrows or other areas of the body. This unusual disorder leads to hair loss.

4. Hereditary Hair Loss

Genetic hair loss is known as androgenetic alopecia and according to the American Academy of Dermatology, it is one of the most common cause for hair loss. The gene can be inherited either from your mother or father. If not given timely medical attention, this leads to permanent hair loss.

5. Hyperthyroidism

When your body produces too little thyroid hormone, you are said to have hypothyroidism (or an under-active thyroid). Thyroid hormone is responsible for everything from your basal metabolic rate to the growth of your hair, skin and nails. But when you don’t have the right amount, you may notice changes in bodily functions.

6. Iron Deficiency

Women with heavy blood flow during menstruation or those who intake food with insufficient nutrient content, have unusual loss of hair. The excessive blood flow during periods, often lead to iron deficiency which obstructs the oxygen supply into your blood.

7. Excessive Styling

Too much styling and dyeing can harm your tresses. Heat and chemicals used in styling weakens your hair, causing it to break and fall out. It is, therefore, advisable to style your hair while being mindful of the kind and composition of the hair-color used.

[“Source-doctor.ndtv”]

This is what you should eat after different types of exercise

Eat well afterwards to get the most out of your exercise

Congratulations! You’ve make it through your workout. But the job isn’t done just yet – because if you really want to get the most out of your exercise, you need to put some thought into what you eat afterwards.

And according to Anna-Jane Debenham and Alex Parker, dietitians from nutrition consulting business The Biting Truth, it’s not just about protein.

Although important, particularly for muscle repair, “having protein on its own, although it may seem ‘trendy’, isn’t ideal in a lot of cases”.

Instead, they say snacks containing both carbohydrate and protein will “allow your body to recover and repair effectively”. And don’t forget to replace all those lost fluids (hey, we all get sweaty!) with extra water.

Failing to refuel or rehydrate after exercise can result in a host of problems, including earlier onset of fatigue, reduced speed and endurance, poor concentration and gut upset, Anna and Alex warn. Not to mention the fact you might not be getting the full benefits of all that effort!

Here, they explain why post-exercise nutrition is so important…

Don’t just wait until your next meal to eat

Restricting calories after a workout can be counterproductive, and after the extra strain you’ve put on your body, nutrition is even more crucial.

Anna and Alex explain: “During exercise (especially resistance training), the body shifts towards a catabolic state (muscle breakdown) which then transitions back to an anabolic state (muscle building) within the first few hours of completing your workout.”

Essentially, this means there’s a 60-90 minute “window of opportunity” after your training session, where you have a chance to replenish the stores of carbohydrates in the liver and muscle cells, as well as encourage muscle repair.

What to eat after… cardio

Running, dancing, boxing – all great cardio workouts, and they can leave you seriously pooped. “The key is replenishing carbohydrate stores,” say Anna and Alex, “and adequate hydration is essential.”

They recommend a slice of wholegrain bread with peanut butter and banana: “This snack provides high-quality carbs, protein and heart-healthy fats, and is full of potassium which helps soothe muscles.”

Other snacks you could reach for after a cardio workout include a plain banana, some nuts, or some wholegrain toast with either ricotta and fruit, or cottage cheese and tomato.

What to eat after… strength training

If you’re lifting weights and your goal is to gain muscle, Anna and Alex say: “An energy-rich diet with adequate amounts of protein is just as important as your well-developed strength-training programme.”

So, after strength training, your food intake should be low in fat and high in nutrients. “Consuming carbohydrates in conjunction with protein allows the protein to be used for muscle growth and repair,” they explain.

They recommend smoothies as a great option for fitting in a lot of nutrients in one go – you can just blend up your ingredients (such as berries, low-fat yogurt and/or oats) and you’re sorted.

What to eat after… HIIT

HIIT (high-intensity interval training) is all the rage, hailed as a speedy way to burn more fat and build more muscle compared to traditional workouts. And putting your body well and truly through its paces (no one ever said HIIT was easy) means refuelling well is crucial.

Anna and Alex suggest an onion and pepper omelette plus some fruit, and their top tip is to include pineapple.

“Aside from their protein content, eggs are high in leucine, which triggers muscle protein synthesis,” they explain. “The vitamin C in the capsicums [peppers] is essential for maintaining the healthy cartilage you need to cushion your bones. Research suggests bromelain (an enzyme in pineapple) may help reduce exercise-induced inflammation.”

(Photo: Neville Williams)

What to eat after… stretching and toning-based exercise

What you decide to eat after classes like yoga, Pilates or barre depends on what your fitness goal is: whether you want to lose weight, boost your core strength, or increase your overall muscle mass.

“If your goal is weight loss, then a nutrient rich meal within 60 minutes of your workout is essential, as the meal will be more efficiently digested,” say Anna and Alex. “If your goal is to improve strength, then protein is key.”

They suggest two hard-boiled eggs with multigrain toast, or something like a slice of roast vegetable and feta frittata would be ideal.

To help repair tired muscles and replenish energy stores after yoga, Anna and Alex say: “Your body needs a hit of protein, some low-GI carbohydrates and fruits or vegetables.” Try a small tub of Greek yogurt with a couple of spoonfuls of muesli containing nuts and fruit, or a small can of tuna, four-bean mix and some chopped veggies.

[“Source-liverpoolech”]

The Ultimate Antioxidant Food List: 12 Foods You Must Include in the Diet!

Image result for The Ultimate Antioxidant Food List: 12 Foods You Must Include in the Diet!

What are Antioxidants and Where are they Found?

Simply put, they help quench free radicals. Antioxidants are the water to the fire that is free radicals. Oxygen is one such element which is beneficial but also results in the free radical generation. Antioxidants are nothing but vitamins, minerals or even enzymes which neutralize these free radicals.

Although there are many sources, we are listing down the top 12 antioxidant foods available in India you can include in the diet!

  1. Berries like blueberries, goji berries
  2. Nuts and seeds like almonds,
  3. Dark green leafy veggies
  4. Bright colored vegetables like sweet potatoes, carrots, beets, tomato, pumpkin
  5. Green tea
  6. Certain herbs like clove, cinnamon
  7. Whole grains
  8. Seafood and Fish
  9. Beans and pulses
  10. Dark Chocolate
  11. Onion and garlic.
  12. Cruciferous vegetables like cabbage, broccoli, cauliflower.

Whoever said you need the best antioxidant supplements that are pricey when you have natural antioxidants present in fruits and vegetables. Let us look at these foods in detail.

Antioxidant Foods Available in India

1.Berries

Acai berry

Colorful berries like blueberries, strawberry, mulberry, goji berry top the foods high in antioxidants chart hands down. That is because they are among the highest antioxidant foods in the world! Berries come with a host of antioxidant vitamins and minerals that help lower inflammation and strengthen the immune system. To know more about the antioxidant benefits of berries, read our detailed blog on them.

2. Nuts and seeds

Almond health benefits are many
Almond health benefits are many

The vitamin E in nuts and seeds along with the fiber make for an envious nutrient combination. Seeds are often ignored but they are a powerhouse of nutrients too. Here are some more reasons you should eat seeds if you are looking for weight loss.

Fruits and some vegetables are known sources of antioxidants but they are not the only ones. How to know which fruits to choose for good antioxidant status? Ensure they are seasonal and they are brightly coloured.

3. Dark green leafy veggies

Green and colourful salad!
Green and colorful salad!

Dark green leafy vegetables like spinach, methi, dill leaves have beta-carotene along with providing vitamins A, C, E, and even calcium. They are also a rich source of potassium and magnesium.

4. Bright colored vegetables

Vegetables

Carrots, sweet potatoes, beets, tomato, pumpkin are all rich in vitamin A, a vitamin which imparts the rich color. Not just that, they are rich in vitamin C, B6, and fiber. You can include these veggies in soups, regular subjis or even juice them to make antioxidant drinks!

5. Green tea

Green Tea

Green tea is rich in antioxidants namely flavonoids and polyphenols like epigallocatechin gallate. These antioxidant cocktail act as powerful anti-inflammatory agents. What if this green tea is further fortified with antioxidant Indian herbs? Well, Truweight’s Teatox is just that.

6.Certain herbs like oregano, clove, cinnamon

herbs_antioxidants

Now isn’t spice the variety of life? But spice also provides you with so many antioxidants. Researchers turned their attention to spices and were pleasantly surprised. They found spices to be a concentrated source of antioxidants; surpassing even vitamin E, some fruits and vegetables. Oregano stands out to be the herb with the highest antioxidant activity. But there is a rider, use them fresh because their antioxidant activity is the highest.

To get the maximum antioxidant benefit from herbs, use them fresh! Oregano was shown to have the highest antioxidant activity among all the herbs.

7. Whole grains

Whole Grains

By simply replacing refined grains like white rice or maida with red rice or whole wheat flour, you can significantly increase the antioxidant quotient in your diet. They provide you with the antioxidant nutrients selenium and zinc. They are also rich in phytochemicals.

8. Seafood and fish

canned fish

Omega-3 fatty acids, vitamin D, good lipids all make seafood and fish not just a superfood but also a food rich in antioxidants. Try to include fish and seafood at least twice a week to derive the benefits.

9. Beans and pulses

Soil friendly dals!
Soil friendly dals!

 

Before you frown upon the humble pulses in your diet, spare a thought that they provide not just protein but also antioxidants. They are a rich source of the antioxidant (even fiber) lignan. Apart from that, they also provide vitamin C, folate, calcium, zinc, and selenium.

10. Dark chocolate

Dark Chocolate Benefits

Dark Chocolate is among the highest antioxidant foods in the world with a whole litany of antioxidants namely polyphenols, flavonols, and catechins. It even provides you with iron, magnesium, copper, selenium, and zinc. So it may not be all that bad to include 1 small piece of dark bitter chocolate when cravings come calling. Shave some dark chocolate gratings on antioxidant drinks.

11.  Onion and garlic.

edit_0004_1280px-Garlic_Bulbs_2.jpg

These household staples provide with allium sulfur compounds, the reason they smell so pungent. These sulfur compounds prevent oxidation of fatty acids in the body. In addition, garlic is also rich in quercetin, another powerful antioxidant.

12. Cruciferous vegetables like cabbage, broccoli, cauliflower.

Cabbage carrot shredded salad
Cabbage-carrot shredded salad

This group of vegetables has significant amounts of nutrients like vitamin A carotenoids, vitamin C, folic acid, and fiber. The active antioxidant present in cruciferous veggies are indoles, a strong antioxidant which protects attack on DNA.

So there you go, a comprehensive list of antioxidant foods that you must include in the diet! The best antioxidant supplement that you can have are these natural foods.

 

 

 

[“source-truweight”]

Finding the right diet for you

healthy diet, eating, food, vegetables, fruit

These days we’re bombarded with overwhelming amounts of information telling us what diet we should follow. One day it’s low carb, high fat, the next it’s Paleo, Mediterranean, Atkins or even the Blood Type diet.

It seems impossible to know which one to follow, but dietitian and Association for Dietetics in South Africa (ADSA) spokesperson, Mpho Tshukudu emphasises the importance of understanding that there is no one size that fits all.

Finding the right diet that works for you is a personal thing and should be tailored to your individual needs and lifestyle.

Each patient needs a tailor-made plan

What and how we eat is rooted in our culture, shaped by affordability and mixed with lifestyle factors which include weight, physical activity and emotional connection to food.

“This is where the dietitian comes to the fore,” says ADSA President and Registered Dietitian, Maryke Gallagher.

“If you take a disease such as diabetes, which is a prevalent lifestyle disease in the country, and is a condition that can be managed through diet, each patient needs a tailor-made plan and focused support to make their individualised diet work towards their well-being and health.

“When the situation demands change around something as fundamental to life as food, then broad strokes are not necessarily sustainable solutions.”

“Our genes, environments, activity levels, gender, ages and health statuses are different and they determine our energy levels, macronutrient and micronutrient needs,” adds Tshukudu.

Finding the right plan for you

“Dietitians assess your dietary intake, blood test results, body composition, activity levels, medication and supplements, clinical nutritional status, food allergies and intolerances, among other things,” explains Tshukudu.

Using that information, they will design an eating plan that’s right for you. The plan is assessed at different periods and adjusted if needed.

“No two people’s needs are ever the same because the root cause of their illness is not the same – therefore they will not respond in the same way to one diet,” she adds. “It’s important for patients to pay attention to how their bodies respond to certain foods.”

Mpho Tshukudu, quote, dietitian

Separating fact from fiction

Fad diets usually exclude foods from healthy food groups and label them as unhealthy. In addition they offer unlimited quantities of one food or a certain food group with the promise of quick weight loss over a short period of time.

“If you do manage to lose weight, it’s usually only water and not the fat,” says Tshukudu.

Once you stop the diet, you’ll often regain the weight (and more). These diets are usually low in energy, which will leave you feeling hungry most of the time.

“Fad diets are usually suggested or supported by experts who have little or no training in evidence-based nutrition,” Tshukudu says.

Getting down to basics

When it comes to following a healthy diet, Tshukudu has two simple tips.

1. Hydration

Most people struggle with hydration, especially in winter, because water is too cold to drink. Dehydration can negatively affect your health and mimic the feeling of hunger, meaning that most people will eat when they are not actually hungry.

“Aim to drink fluids every time you empty your bladder – it also gives you a chance to stretch your legs and meet your daily step goal, especially if you are sitting at a desk for most of the day.”

2. Vegetables

Eat vegetables with all of your meals, especially the non-starchy ones such as cabbage, spinach, tomatoes, onions, garlic and ginger. Vegetables are high in fibre and antioxidants, so add them to soups, casseroles, stir-fries and smoothies. “Choose fruits and vegetables that are darker in colour and taste bitterer. The bitter compounds are linked to lower BMI, lower body fat percentage and improved lipids.”

You can be healthy, even on a tight budget

Don’t use a tight budget as an excuse to eat poorly.

Healthy foods, such as vegetables, fruit, milk and legumes are easily available and more affordable than processed foods.

Beans, lentils, nuts and seeds are great sources of protein. Raw nuts and seeds are high in protein and contain healthy fats, while beans and lentils are high in protein and fibre, and are low GI.

Tshukudu adds that we should eat vegetables and fruits that are in season. “Or try growing your own vegetables!”

 

[“source-health24”]

 

 

Insomniac? You are at a greater risk of asthma

Insomniac? You are at a greater risk of asthma (Thinkstock photos/Getty Images)Insomniac? You are at a greater risk of asthma (Thinkstock photos/Getty Images)
Do you chronically spend sleepless nights, have poor sleep quality or face difficulties initiating or maintaining sleep? Beware, you may be more than thrice at risk of developing asthma in adulthood, researchers have warned.

Asthma affects approximately 300 million people worldwide, with major risk factors including smoking, obesity and air pollution.

“The study found that those people with chronic insomnia had more than three times the risk of developing asthma, suggesting that any changes in the body due to insomnia may accumulate and result in more severe harmful effects on the airways,” said lead author Ben Brumpton from the Norwegian University of Science and Technology (NTNU) in Norway.

More recently, symptoms of depression and anxiety have also been associated with a risk of developing asthma in adulthood, the researchers said.

For the study, published in the European Respiratory Journal, the team used statistical analysis to assess the risk of asthma among 17,927 participants aged between 20 and 65 years in Norway.

The results showed that those participants reporting difficulty falling asleep “often” or “almost every night” during the last month had a 65 per cent and 108 per cent increased risk of developing asthma over the following 11 years, respectively.

Similarly, those who reported waking too early without being able to go back to sleep “often” or “almost every night” had a 92 per cent and 36 per cent increased risk of developing asthma.

For people who reported poor quality sleep more than once a week, the risk of developing asthma increased by 94 per cent.

“As insomnia is a manageable condition, an increased focus on the adverse health effects of insomnia could be helpful in the prevention of asthma,” suggested Linn Beate Strand from NTNU.

source”cnbc”

Plex’s new Amazon Echo support lets you control your home theater with your voice

plexserver

Plex is getting into the home automation game. The popular media management software just announced it now has an Alexa skill, as well as smart home features that turns off the lights or post a message in Slack based on an action you take with Plex.

The new Alexa skill is available now in the US and UK Alexa stores. Once you’ve activated the Plex skill, you can ask your Alexa to play content from your local media library on demand, such as a movie or a television episode from a specific season. Not sure what you’re in the mood for? You can also ask Alexa and Plex (Plexa?) to suggest music or something to watch.

Plex doesn’t specifically say this, but it appears the Alexa skill is open to all users, not just Plex Pass subscribers.

Get smart

That said, the company is also adding an interesting new feature for Plex Pass users called Webhooks. Basically, what this means is that when you take an action with Plex, a secondary action can be carried out by a computer.

If you start a movie in Plex, for example, you could use Plex’s Webhooks feature to automatically dim the living room lights. Right now, Plex is hoping to get developers to start adding Webhooks that integrate with Plex.

The impact on you at home: There are three examples on Github that you can try out right now, including desktop notifications for music playback, automated Slack posts when you rate something in Plex, and a smart light integration with the Wink Hub.

These integrations are useful, but they’ll require some knowledge of JavaScript meaning it’s probably out of the grasp of most users, and that may not change. Plex’s technical documentation for Webhooks says they are a “fairly advanced feature and won’t commonly be used by an ‘average’ user.” Plex Pass Pro customers may be able to get an installer to come to their home and set Webhooks up, however.

This story, “Plex’s new Amazon Echo support lets you control your home theater with your voice” was originally published by TechHive.

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source”cnbc”

 

Google now lets you add app-like bookmarks on Android

Google released new Chrome Beta version and it comes with the feature called Progressive Web Apps. When a mobile site is launched and you want to “Add to Home Screen” through the Chrome options, a shortcut appears.

The difference is it doesn’t act as a normal bookmark, but as an app that can draw notifications, be uninstalled and such. This is really important for users who want to use mobile site instead of downloading an app.

Other new features of the Chrome Beta v57.0 are the “CSS Grid Layout” that gives developers more options of positioning various segments on media player lockscreens. Chrome Beta can be downloaded right away at Play Store.

source”cnbc”