Fit­ness experts say that one must fol­low a healthy pre and post work­out diet to stay in good shape.

If work­ing out is impor­tant, your diet is dou­bly so. What most fit­ness buffs don’t real­ize that their meal tim­ings and the amount they eat — after a work­out can make a dif­fer­ence! Experts say tim­ings are cru­cial. Accord­ing to a recent study by uni­ver­sity of michi­gan, the fit­ness con­scious tend to opt for food low in car­bo­hy­drates, but fit­ness experts say this is insufficient.

Sports nutri­tion­ist Shiny Chan­dran points out that one’s work­out diet is essen­tial for opti­mum healthy. “A pre-and-post work­out diet must com­pro­mise enough nutri­tion to keep the per­son going dur­ing and after the exer­cise regime. A pre-work out snack ensures that one can get max­i­mum ben­e­fit from the work­out and reduces the chances of low blood sugar. Munch­ing a few nuts or one banana is suf­fi­cient” she says.

She points out that the post work­out diet must con­cen­trate on ener­giz­ing food items. “It helps in refu­elling mus­cles and liver glyco­gen stores. It replaces the fluid and elec­trolytes lost though sweat.

Car­bo­hy­drates along with flu­ids are the most impor­tant nutri­ents for refu­el­ing. A high glycemic index carb like fruit juice or a soft drink, bread with jam, helps in refu­el­ing much faster. Com­bin­ing pro­tein with carbs ca assist in repair­ing mus­cle tear and also build new mus­cle pro­teins. Which is why por­ridge, soymilk, wheat prod­ucts are excel­lent for a post work­out meal” Shiny adds.

Accord­ing to most diet experts, many fit­ness freaks despite fol­low­ing a diet some­times give in to crav­ing for fried or junk food items such as pizza, potato chips and so on. Also delay­ing eat­ing after a long work­out could be detri­men­tal to health, since the mus­cles need food urgently to restore energy lev­els. Diet and fit­ness expert Vesna Jacob says about binge­ing on unhealthy snacks after a work­out: After burn­ing about 200 to 500 calo­ries. Some peo­ple feel that it is all right to have fried items. But they fail to under­stand that they are undo­ing the whole work­out. The tim­ings of the diet after work­out will depend on the kind of goal they are aim­ing at. Nev­er­the­less they must con­sume food or fluid within 30–45 minutes.

Pre work­out:

1 banana

2 slices bread

1 cup tea or cof­fee or milk Read the rest of this entry »

In my ear­lier arti­cles, I cov­ered infor­ma­tion about dia­betes, its symp­toms and how to pre­vent dia­betes. So with­out going into much detail about dia­betes, I will pro­vide what fruits a dia­betic per­son can eat and keep his blood sugar level con­trolled in this article.

Dia­betic patients are always wor­ried about choos­ing what they can eat and what they can­not, as they have to keep their blood sugar level under con­trol. Many patients can not enjoy eat­ing fruits because of their high sugar con­tent. But for­tu­nately, there are many fruits that a per­son suf­fer­ing with dia­betes can enjoy and can keep his blood sugar level con­trolled and to some extent even cure diabetes.

Foods that are rich with fiber are safe for dia­bet­ics to eat because: they lack Glycemic Index (GI) and thus they won’t affect a patient’s blood sugar level as other foods with high GI and help to cure diabetes.

What do fibers do?

In a patient, the fibers slow down the process of sugar get­ting absorbed in the blood stream.

How to rec­og­nize fruits that are rich with fiber?

Fiber rich foods tend to have edi­ble skin and seeds as these parts of the fruits are high­est in fiber.

Fol­low­ing fruits have high fiber and rec­om­mended for dia­betic patients: (fiber con­tent in brackets)

• Apple (2.3%)
• Apri­cots (2.1%)
• Blue­ber­ries (8.4%)
• Pears (2.1%)
• Kiwifruit (2.1%)
• Pome­gran­ates (3.4%)

Click Here To Learn, ‘How You Can Cure Diabetes’

Also fruits that have high lev­els of fruc­tose and those with high fruc­tose to glu­cose ratios are said to be ben­e­fi­cial for a dia­betic patient  and can also help to pre­vent dia­betes. Fol­low­ing fruits have high fruc­tose: Read the rest of this entry »

Do you take your­self for granted? Many peo­ple seem to do that and they don’t pay atten­tion to sub­tle signs or warn­ings their body gives them — mild headaches, body ache, feel­ing dizzy and other such things. If you are one of those peo­ple take this test and find out what those small warn­ings might be lead­ing up to.

Top med­ical experts were asked to sug­gest 5 ques­tions that one could ask them­selves and based on results can deter­mine is he needs urgent check-up or not. If you answer ‘yes’ to any of the fol­low­ing ques­tions, call your doc­tor NOW!

Do you sweat heavily?

Peo­ple who are obese sweat heav­ily. Sweat­ing heav­ily espe­cially at night, indi­cates falling lev­els of testos­terone. And if accom­pa­nied with irri­tabil­ity, depres­sion and loss of morn­ing potency, it is time to pause. Dr. Rajan Bhon­sle, con­sul­tant in sex­ual med­i­cine, explains,

“Testos­terone secre­tion increases dur­ing ado­les­cence and young men sweat pro­fusely. How­ever, dur­ing mid to late 40s, tes­terone lev­els start drop­ping phys­i­o­log­i­cally, once again caus­ing exces­sive sweat­ing. Other causes include male hypog­o­nadism and even the ‘male menopause’ syn­drome.“

Checkup: You should urgently visit a physi­cian or sex­ol­o­gist, instead of blam­ing it to stress. While testos­terone fluc­tu­a­tion may not be the only cause of sweat­ing but get your­self checked.

Click Here To Know, ‘How You Can Cure This Prob­lem By Los­ing Body Fat’

Can’t drive prop­erly at night?

How many of you blame the road or other vehi­cles if you are feel­ing uncom­fort­able in dri­ving at night? Don’t blame any­one but your­self. You might just be in for an early cataract. Dr. Pree­tam Samant, con­sul­tant oph­thal­mol­o­gist, says, “Even those on the right side of 50 or 40 are risk. In your 40s, if you com­plain of the glare of the vehi­cles oppo­site, you might be hav­ing cataract already. The chances are higher if you Read the rest of this entry »

How many of you hate see­ing your­self in the mir­ror every morn­ing just because you have body fat and it makes you feel uncom­fort­able to look at your own body? If yes, then it is time to lose body fat and start liv­ing a health­ier life.

Obe­sity is a dis­ease which results in:

• High Blood Pressure
• Dia­betes
• Mel­li­tus
• Venous Edema
• Insulin Resis­tance

The above prob­lems fur­ther result in var­i­ous heart prob­lems and brain strokes which sends your life into jeopardy.

Obe­sity is on rise; thanks to the seden­tary lifestyles that include desk jobs and easy avail­abil­ity of fast foods which is high in calo­rie and fat (Now, you can even order pizza from within a game, really!). In Amer­ica, which houses some of fast food giants, there is hardly any per­son who is slim apart from fit­ness enthu­si­asts.  The fast food cul­ture is here to stay, like it or not. So will you lose body fat?

Diets:

Yes, diet always tops the list when it comes to los­ing body fat or belly fat. Here are some tips:

• Always start your meal with sal­ads first and then pro­ceed to main course. This way, you get all the nec­es­sary vit­a­mins you need and it also ensures that you will con­sume less calo­rie and fat dur­ing your main course.
• Always end your meal when your stom­ach is 75% full.
• Never go for a crash diet. Only if you want body fat loss quickly then go for it. But let me remind you that it is harm­ful for your body. It will not only remove your fat but also your mus­cles. Instead of look­ing slim, you will end up look­ing ill look­ing thin person.
• Always refer to a diet guide before going on one. Do not start a diet plan which you made up. It is not advised and will harm your body.
• Always have smaller meals on cer­tain inter­vals of time. You can have 5 smaller meals in one day. It will not only keep you filled for the whole day but will also not make you fat.

Click Here To Know The Best Proven Body Loss Diet. Lose Body Fat Naturally

Exer­cise:

Here are some tips on los­ing body fat by exer­cis­ing. Read the rest of this entry »

In my ear­lier arti­cle, I men­tioned about the dis­eases caused because of ‘extra’ body fat. Dia­betes was one of them and it can trig­ger heart prob­lems. In this arti­cle, I would be focus­ing on dia­betes; type 2 dia­betes to be precise.

What is Type 2 Diabetes?

Type 1 Dia­betes occurs when our body’s immune sys­tem attacks and destroys the cells of the pan­creas that pro­duce insulin while Type 2 Dia­betes is a lit­tle dif­fer­ent. Here, a per­son still pro­duces insulin but the body doesn’t respond to it nor­mally. Glu­cose, whose job is to sup­ply energy to the cells, so that our body doesn’t feel exhausted, is able to enter the cells less than nor­mal (this is called dia­betes insulin resistance).What hap­pens then? It causes blood sugar level to rise pro­duc­ing more insulin and then the pan­creas wear out mak­ing your body exhausted even though you have worked only for a lit­tle while. Glu­cose prob­lem is also there within over-weight peo­ple who don’t have dia­betes. Now you know, why you get so exhausted by run­ning for hardly 30 sec­onds. So, is there a cure to dia­betes? First let us know more about diabetes.

What risks are involved in Diabetes?

In Dia­betic patients, there is a lack of either in the pro­duc­tion of insulin (Type 1) or in its action (Type 2), because of which, our body loses it’s abil­ity to uti­lize blood sugar and excess blood sugar is trans­formed into fat that leads to fat lev­els in the blood. Also, because of this fat, our blood ves­sels to the heart get blocked which reduces blood sup­ply and cre­at­ing heart problems.

Click Here For, ‘Cure To Dia­betes By Fol­low­ing a Healthy Diet’

Dia­betes Symptoms:

• Heart attack that includes chest pain, back pain, pain in the neck, arms or jaw.
• Indi­ges­tion
• Short­ness of breath
• Sweat­ing
• Nau­sea
• Light headedness

Also, in some dia­betic patients, the dis­ease is present with­out any symp­toms and they real­ize it only after they go for a check-up after a recent heart attack. The lack of symp­toms can fool a per­son into believ­ing that he is fit and fine. So you should get checked-up on a reg­u­lar basis.

Is there a cure to diabetes?

Yes, there is indeed a cure to dia­betes and you can pre­vent dia­betes by tak­ing fol­low­ing precautions:

As I men­tioned ear­lier, that you should always go to a doc­tor on a reg­u­lar basis so, if you are dia­betic, it would be revealed early and your blood sugar level can be controlled.

• Healthy Diet: The most impor­tant advice. Pay atten­tion to what you are eat­ing. You should always main­tain a bal­ance between your food intakes. Always have low fat, less sugar and less calo­rie intake items.

Click Here To Know, ‘How You Can Pre­vent Dia­betes By Fol­low­ing a Healthy Diet’

• Exer­cise Reg­u­larly: Always work­out for at least 15 min­utes in a day. I am not ask­ing for rig­or­ous exer­cise, but a nor­mal sched­ule that includes jog­ging and walk­ing will be fine.

• Main­tain Body Weight: As men­tioned ear­lier, eat healthy, exer­cise reg­u­larly and your body weight will remain sta­ble with­out any risk of diabetes.

• Keep blood pres­sure under con­trol: Don’t take ten­sion or worry much.

• Quick smok­ing of use of tobacco in any form: Your life is more impor­tant than tem­po­rary plea­sure. Please refrain from smoking.

• Don’t use alco­hol, if nec­es­sary, use only in moderation.

• Relax­ation: Med­i­tate and per­form yoga to relax your body.

Change your life NOW! Yes, I am ready to change my life by stay­ing healthy. Guide me.

Raise your hands if stay­ing fit or los­ing weight was in your New Year resolution’s list. The polls were out recently and nearly one-third of peo­ple who took the quiz had weight loss/staying fit in their list. It gained sec­ond posi­tion while first posi­tion was bagged by ‘spend­ing more time with fam­ily’. So why does every­one want to stay healthy and fit? Is it really that impor­tant to lose weight to live a happy life?

Hey! Hey! Am I look­ing fine?

The most com­mon rea­son peo­ple want to lose boy fat is because they want to look attrac­tive. Admit it, who doesn’t want to attract oppo­site sex? Be it women or men, women mostly, both species want to look their best wher­ever they go. Many peo­ple think that their rela­tion with the oppo­site sex would strengthen if they look fit; mus­cu­lar to be pre­cise. Gone are the days where a cou­ple would sit together lost into each other’s eyes! I per­son­ally stopped wear­ing sleeve less t-shirts and shorts, just because I was over-weight. Even though peo­ple didn’t say any­thing but I had this thing, this small thing back in my head that peo­ple would make ‘fun’ of me being over-weight. My self esteem lit­er­ally reduced by ten folds.

No, I am NOT like that!

This one thing I really hate about peo­ple which really scares me to death to gain weight again. When I am with peo­ple and if some over-weight per­son passes by, I get to hear all sorts of com­ments and how they would hate being that per­son. It’s hap­pen­ing every­where and not just around me. Peo­ple have formed this par­tic­u­lar image of obese peo­ple in their mind about them being lazy, tired, grumpy and bad look­ing. Let’s break the stereo­type, shall we? I was always teased at school and was assumed con­tain­ing cer­tain qual­i­ties just because I was over-weight. I denied them more than hun­dred times but in vain. We can lose body fat. We have the strength inside us and being over-weight we have it in abun­dance. I have lost weight and so can you.

Click Here To Know, ‘How You Can Lose Weight With­out Rig­or­ous Exer­cises and Starv­ing Diet’

Oh, no! I have this dis­ease, that one, that and that too!

Dur­ing my over-weight years, I was always told by every­one to reduce weight to pre­vent cer­tain dis­eases. I didn’t really pay much atten­tion until I grew a lit­tle older and my chest, my joints started pain­ing. Was it because of over-weight or some­thing else? I didn’t dare to find answer and started diet­ing the very next day. Every­one wants to lose body fat to look bet­ter, to feel bet­ter. You might be 5 pounds over-weight or 20 pounds; just lose the excess weight. It changes the way you see the world. It changes the way peo­ple see you. By stay­ing healthy and fit you can prevent:

• High Blood Pressure

• Cho­les­terol Levels

• Strokes

• Diabetes

• Heart Dis­eases and var­i­ous other dis­eases. Just stay fit and feel good.

Sorry, we can’t take you.

Now is a world where your job can be even decided by your face­book pro­file. So yes, looks do mat­ter dur­ing inter­view. As men­tioned ear­lier, every­one has a stereo­type image of obese peo­ple being unhappy, lazy and tired. Also, you wouldn’t want to wear a suit that looks like it wants to break free. You have to cre­ate a ‘pos­i­tive’ first impres­sion and that first impres­sion is cre­ated when you step inside the cabin, that 1 meter dis­tance between you and your inter­viewer and those two long min­utes of silence in which your interviewer’s eyes is on ‘you’. So yes, you HAVE to look bet­ter. Also, an over-weight per­son gets ner­vous when asked to sit dur­ing an inter­view. Why? This is because he thinks about falling off the chair or maybe tear­ing his pants. This ner­vous­ness can lead to rejection.

Click Here To Know, ‘How I Aced My Uni­ver­sity Inter­view By Look­ing Fit’

Loose clothes are fash­ion. Yea, for thou­sand years to come!

I was scared; scared of buy­ing clothes. They would never fit me and if they did, they would look tight as if my body wanted to tear them apart. So, I always went for loose clothes that I was com­fort­able with but they made me look odd. You might have a closet full of gar­ments but you can wear them. Why? It’s just because you have turned over-weight. It cer­tainly would drain your self-esteem and depress you think­ing about the awe­some clothes you can’t wear just because you are obese. Reduce you weight and then you can wear what­ever you want. Now, I love shopping.

No! I am only a sin­gle person.

Did you know that while trav­el­ling by air­plane, they can charge you for two per­sons if you are not able to fit on one chair? What is this now; some kind of pun­ish­ment for obese people?

Did I waste my money again?

I bought count­less weight-loss prod­ucts with a hope that at least one of them would reduce my weight and make me fit for the world. But later I real­ized that with each pur­chase, I wasted my money. Days passed by, I gave up my hope. But then one day my friend intro­duced me to a prod­uct and as I had already wasted so much money, I refused to buy it. But he was so con­fi­dent that he bought it and gifted me. Believe it or not, I lost 6 Kilos in one sin­gle month. No exer­cise, no starv­ing diet and still I lost. At last some prod­uct did work for me. I was start­ing to think that I have some abnor­mal obese prob­lem. I have researched on prod­ucts so much, that now I advice peo­ple on weight loss issues.

Click Here To Know, ‘How I Never Wasted My Money on Weight Loss Prod­ucts Again and Found The Prod­uct That Worked For Me’