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Monday, October 4, 2010

Some Amazing Articles

Drink Enough Water for Good Health and Weight Loss




Many people do not give much importance to drinking enough water. In fact most of the Americans stay in the dehydrated state for hours without even knowing about it. It is vital to drink enough water. This is because without water the metabolism will not be able to remove toxins out of the body.



Water is vital for proper body functioning



Water plays a vital role in digestion. It works as a carrier of oxygen as well as nutrients to the blood cells. It helps in regulation of body temperature. Also, it is an amazing joint lubricant which can impart you healthy painless joints. Water is useful in breathing process too. With exhalation body loses water. You should drink enough water for maintaining fluid balance in the body. In the state of chronic dehydration body may face fluid imbalance.



Body shape and water



As per one of the recent studies, people who do not drink enough water tend to accumulate more fat in the body. With this their body will not be in the healthy shape. Not drinking enough water can also result into poorly toned muscles. Lack of enough water in the body can give rise to joint pain and muscle problems.



You are on your weight loss plan and so along with following a healthy diet and a good exercise plan you should also drink 1-10 eight-ounce glasses of water a day. If you do not drink required quantity of water everyday then the body will retain the fat in the body which will increase weight.



Water intake



According to one of the leading researchers, water intake should be balanced through out the day. It should be balanced from morning till evening. However, he strictly opposes drinking more than 4 glasses of water in an hour.



With increased water intake, you will have increased visits to the bathroom initially for some weeks. But later your body will get accustomed to it and you will not to visit bathroom every now and then. But whenever you visit, you will urinate in larger quantities.



Do beverages have water?



Many people believe that when they drink fluids other than water such as tea, coffee, juices etc., they are adding water content to the body. Yes, water content is added to some extent. But these beverages may have substances which may be harmful for health. There is nothing pure like water. Beer is fluid, it has water but it also has harmful alcohol content. Similarly, coffee has water content but it is high in caffeine. Tea also has caffeine content.



With all the above examples and explanations, it can be concluded that there is nothing like water. Thus, you should drink recommended quantities of water everyday by balancing it through out the day. It helps in flushing out the toxins and poisonous substances that are accumulated in your body. It also imparts healthy and glowing skin. Drinking enough water is important for healthy metabolism, good immunity and in your weight loss plan.













5 Common Mistakes in Muscle Training



Who doesn’t want amazing set of biceps? Well, biceps building has become the call of the hour. Body building and biceps building has gained obsession among many youngsters and middle aged men. But do you know there are some common problems that these obsessed people face with bicep building or bicep training and they are as mentioned below:

Not staying muscle-friendly through out the day

This is the first problem that most of the skinny guys encounter while training their biceps. What they do is, train their bicep muscles vigorously when they are in the gym. May be instead of doing 3 or 4 sets, they torture their bodies with 10 sets. But as soon as they leave the gym, they come out of this muscle-friendly obsession. Now, this creates another problem.

Obsession of bicep looks while training

This is the biggest problems, all the guys training for biceps face. Even if the weights are not that heavy, there can be a fair pump. But every time concentrating on such pumps actually deceive you. You should come out of such obsession. Rather than concentrating on how the bicep muscles look while training, work towards training them better.

Lack of focus

While you are on your body building plan, you should work towards increasing the strength of your body parts. While training, most of the guys concentrate on increasing the strength of chest and shoulder. But they forget importance of enhancing arm strength.

Monotonous exercising

Barbell curls and dumbbell curls are the two most common exercises that most of the body builders practice. But rather than following only these two simple exercises, you should not forget the other exercises of training. It’s true that these two excises are the base of bodybuilding. But there are some other training methods too that will help you in muscle training.

Lack of tension on the muscles

Most of the trainees do not understand that how important it is to put constant tension on the muscles. You should not give time to the muscles to breathe. This will give you an amazing body.

The above mentioned 5 problems come in way of your training. You should try to avoid these problems while training your body. It is important that in case, if you are new in this field, you should take advice from your instructor and then move ahead. This is because any mistake may lead to a blunder.

It is vital to avoid obsession of training your muscles only in the gym and get satisfied with decent and fair pump. Well, you should actually concentrate on training the muscles for the entire day.

Most of the people who are into bodybuilding take steroids. This should be avoided as it may have its side effects. Rather than depending on such artificial ways, you should exercise and train your muscles so that they attain strength and the desired look. Avoid the above mentioned mistakes so that you can have amazing set of biceps and well trained body.







Risks and causes of female athlete triad

With increased awareness of women about their workouts certain health issues have also started coming up. And one such issue is the female athlete triad. This can affect individuals who take up rigorous workouts either to satisfy their body image expectation or simply to take the workout to the highest level. Some of the sports in which such vigorous workouts are followed are gymnastics, figure skating etc.

It is vital to understand about female athlete triad so that in case if you experience the same, you can identify the problem:

1. Amenorrhea: In this, the menstrual cycle gets ceased especially after a regular menstrual cycle for approximately 3-4 months. In some women, whose periods are irregular amenorrhea leads to no periods at all.

2. Eating problems: In female athlete triad there may be eating disorders like binge eating disorder, anorexia, bulimia or any other disorder as related to eating habits. In female athlete triad the relationship between the individual and foods is unhealthy. After eating something the individual may feel guilty or depressed.

3. Osteoporosis: In female athlete osteoporosis is the third condition that takes place. If due to eating disorder women start discarding dairy products from the food, they face calcium deficiency, which may increase the risk of bone fracture and osteoporosis for the rest of their lives.

Causes of female athlete triad

Many studies are going on in the field of female athlete triad to find out the exact causes of the problem. These studies reveal that no single factor is responsible for female athlete triad. It is actually a combination of various factors.

The first and the most important causes of female athlete triad is due to some psychological guilt the person is not consuming the required number of calories. One should get enough of calories that would suffice to the energy levels.

It’s true that excess fat is not good for health. But when women’s body faces complete fat loss it can create problems. Some amount of fat is vital for proper functioning of reproductive system. And therefore, women who do not have required fat in the body face problems of missed periods.

Over exercising can also be problematic. With this an individual is putting over stress on the body and the bodily functions. It is important to have balanced work outs and lots of rest. With overdose of physical work outs individual’s reproductive system is also affected negatively.

If you are suffering from any of the above mentioned problems or the combination of the same, you should talk to your healthcare provider in this regards. The only solution to female athlete triad is, reducing the levels of physical workouts, consuming well nourished foods and handling and ignoring the stress and guilt that is caused after a healthy meal.

If you have increased the physical workouts mainly to accomplish the target of good looks or simply to prove something then this is merely an obsession. You should seek medical help as well as counseling so as to overcome such feelings associated with the problem.





Best Chest Exercises: 3-4 Workouts



Many times in fitness regime we tend to concentrate only a few body parts, and forget the others. But it is important to train even the smaller muscle groups. If you wish to enhance your chest muscles then you should follow a good chest workout plan. And if you follow the plan religiously, then within 3-4 workouts, you will be able to develop amazing chest muscles.



Best chest exercises to strengthen your muscle groups of the chest can be differentiated in three major categories. Some chest exercises are for those people who look for a bigger impressive chest. Other set of chest exercises are for those people who seek help for having stronger chest. The last category of chest exercises includes simple exercises to tone up your chest in a fitting position.



Best chest exercises for building chest muscles



Any expert will recommend dumbbell chest exercises as one of the best workout for building up an impressive chest. Dumbbell press often proves to be highly beneficial for those who have suffered rotator cuff injuries or have similar shoulder problems. Dumbbell exercises are best to strengthen the pectorals.

Cable chest press is another highly effective chest exercise which offers constant stress throughout the motion of the exercise. Proper cable chest press allows every part of the chest muscles to work in such a systematic way that helps in strengthening the muscles more in comparison with the effect of Dumbbell exercises.



Bench press exercises are the most effective exercises that provide complete workout for improving and maintaining your chest muscles. One should be careful while performing bench presses so that they may not hurt themselves. Performing the bench press exercise with a balanced rate of 3-5 second push and then 3-5 seconds downward is the better option. Hurried bench press may result in injuries to your triceps, joints or shoulder.



Explosive or poly-metric push ups can be used by the people interested in sports activities and who are looking forward to induce more strength in their chests. The poly-metric push ups use both the chest strength and the elasticity of the chest and shoulder muscles. Scheduled poly-metric chest push ups can provide you with extra explosive power that can be used while playing field games like football, baseball or hockey. There are many versions of poly-metric push ups such as explosive clap push ups, depth push ups and others.



Iso-lateral dumbbell bench press is also amongst the best chest exercises because by performing iso-lateral dumbbell press with each of your arm, you will be able to assess whether both of your arms are providing equal strength or not. In case you are feeling that one of your arms is a little weak, you may try iso-lateral dumbbell bench press to strengthen that particular forearm.



In case you are looking forward to tone up your body and are willing to reduce some weight, the best chest exercises in these cases are the stability ball dumbbell chest press and stability ball bench press. This really works.









Best Tips for Overcoming Fitness Obstacles



When you are on the way towards your body building targets, there will be many obstacles that may come in your way. Here are some of the most common obstacles that may come in the way of your fitness:

Not enough time: Many people who are fitness freaks complain that they do not get enough time either to hit the gym or to take up body training. Well, this is not a too big obstacle. There is a solution to this. One can overcome this obstacle by planning and organizing the daily schedule. Just like you have your job as a priority, you should not underestimate fitness goals. Be a good planner and see how you find time for every important thing in your life.

Monetary problem: This can be one of the genuine challenges one faces on the way towards fitness road. The gym membership, clothes for workouts, shoes etc. may be out of your budget. But in order to overcome this, you can borrow books on body training and fitness, read them, and then you may follow them at home. Also, you should read articles about money management. If your money flows in the wrong direction, then you should probably work towards directing them towards fitness programs.

Getting bored: On weekdays there may be overload at job, which may come in your way of fitness.

You should seek professional help in regards to make your fitness regime up to date. You may appoint an instructor who helps you in your fitness plan. You may buy a book related to fitness and exercises. You may even increase reps and weights.

You may even be friends with those who are struggling to become fit. And together, you can achieve the goal successfully.

You may even take help of a dietician who will design an apt diet plan for you so that you avoid wrong foods. You may even get registered in fitness forums and be a part of the fitness discussions right there.

Just as you consider your daily chores part of your routine, induce workouts and exercises as a part of your daily routine. You should have proper sleep, right food and lots of water so that your workouts are effective and productive. If you don’t get time to hit the gym then you may workout at home with a friend or with help of a workout book or CD.

Exercises not only tone up your body, they also help in strengthening your muscles and providing them firmness while you successfully loose the weight and extra fat. The right way to gain more muscular firmness and to lose more weight or unwanted fat is to plan a combined workout including aerobics and specific weight loss exercises. Scientific observations suggest that a combination of aerobics and body strength workouts increases the satisfaction and weight loss by 56%.

Irrespective of your sex or age, you will be benefited by the practice of regular exercises and workouts. As a matter of fact, fitness exercises are now recognized as a vital element of fitness drive.





Positive Weight Loss Approach for Better Results



Weight loss is a challenge



Weight loss is really tough task. It requires lot of commitment and discipline. But apart from these two things there is one more thing that plays a vital role in your weight loss motive and that is positive attitude. Weight loss is quite challenging and without positive approach you may not be able to be successful in this challenge. This is because; you will have to change your lifestyle and certain habits too, which may be a difficult thing. You will have to build a positive power within you that will motivate you through out your weight loss journey.



Attitude wins



Now, here’s how you can develop a positive attitude and keep a positive approach while you want to successfully shed few pounds from your body. You should have attitude of a winner. Don’t think like a loser. You ought to have control over your emotions and this will make you a strong person from within. You should always find positivity in things that come in your way. Stop nurturing pessimism and negativity.



If you keep on thinking negative things like you won’t be able to lose weight or it is so hard, then actually you are passing a message to your brain that it is not your cup of tea. This negative signal will affect your self confidence and your self esteem. And this will enhance de-motivation and kill the motivation within you.



Remember, weight loss is not merely dieting. It actually relates to creating a whole new positive personality out of you. You should follow a weight loss program in which you are comfortable. There is one more thing which will help you in staying positive and that is, support of friends and family members.



Stay positive



You will come across many hurdles but you should never lose hope. There are so many success stories. You should read those stories and follow them so as to stay positive through out the path of your weight loss targets. Finally, at the end of the day what will matter is your attitude and mental state. If you stay positive you will be able to cross all the obstacles.



Do you know, on your weight loss program you don’t have to starve? These days’ the programs of weight loss are flexible and simple. You should have balanced meals with more of natural and organic foods. You should cut down on fatty foods. Also, you should avoid fried and high calorie foods. If you need you may even consult a dietician.



Remember, your weight loss program won’t be cent percent successful if you do not follow a wise exercise plan. Exercises, jogging, swimming, yoga, cardio exercises, weights and Pilates help you in staying fit and boost weight loss. If you are fussy about doing exercises then you can even follow a walking regime. Studies indicate that walking regularly for 30 minutes can also boost weight loss. However, you can talk to your doctor or your fitness instructor in regards to which exercise suits you the most.





Tips on How to Live a Long and Healthier Life



If you want to stay fit and fine till ninety nine then you should live a balanced life which has combination of both, rest as well as activities. Yes, studies and tests on elderly people’s health and mental state reveals that if life is lived with right principles then one can live long and healthier life.



It is believed that aging brings along problems like mental confusion, lack of strength etc. But if you live rightly, you can increase your physical as well as mental strength. We tend to underestimate the capacity and performance power in adults. Here are some of the tips that will help in keeping a sound physical and mental state so that more years can be added to your life span:



1. Laugh out loud: Laughter is the best medicine. It keeps your mental and physical condition tip top. With a witty and good sense of humor you can make your surroundings light and people happy.

2. Keep away from stress: Stress is very dangerous for health. It can lead to asthma, heart disorders, angina, constipation, insomnia, ulcers, etc. It is true that you need some amount of stress to have some motivation. But if the stress that you face takes you back and stops you from moving ahead in life, then it can cause problems. Stress may induce anxiety and depression. With meditation, breathing techniques and consulting a counselor you can discard the stressors that affect you negatively.

3. Ignore worries: If you get worried by every small thing you should try to change yourself. When you face a problem and start worrying you should try to divert your mind. This will help you cope up with your worries.

4. Exercise daily: If you exercise everyday, you can stay fit physically as well as mentally. It will help you to keep away many health ailments and improve the way you look. And thus, with the confidence and the fitness that you achieve, you can delay the aging process.

5. Eat healthy food: If you add natural foods to your diet you can keep away many health problems like high blood pressure, high cholesterol, heart problems etc. Avoid foods high in sodium, fats and cholesterol.

6. Have enough sleep: Studies indicate that having enough sleep can help you staying young and fit for longer span. It also helps in reducing stress and tension. It reduces anxiety and depression too.

7. Have regular health check ups: Since aging may bring a few health problems, it is recommended that you should go for regular health check ups at certain intervals. This will ensure that if at all you have nay health problem, it can be treated at the earlier stage itself.

8. Stay occupied: Even if you are retired from your business or job, you should not stay blank. There should be something that should keep you occupied. It may be social service, part time job, teaching children, spending time with pets or any thing you like so that it keeps you occupied.







Explanation about What to Do When the Diets Go Wrong



If you are obese or have more than the ideal weight, some day or the other there will be realization that you should have been thinner. And when you make up our mind that you will eat less and skip meals or starve. But this is actually not right. In fact, if you eat too less you may not lose the desired weight.



Eating less does not make you thin



Researchers reveal that it is the calories intake that makes you fat or thin. It is seen that fat people have more of fatty foods and thinner people thrive on complex carbs and low fat foods. You should understand that weight loss is not possible in a day.



Sensible weight loss



You will need to make weight loss plan or program which is suitable to you. A healthy and sensible weight loss plan has carefully planned guidelines. While preparing this plan you can take advice of your fitness instructor and dietician. A good weight loss plan is such that it can be followed today and even a few years later. It should be sensible as well as practical. In USA there are so many people who follow some diet plans, lose weight temporarily and then after some years they gain weight again.



Food and lifestyle



It is important to eat right and stay healthy or else you can become obese. And obesity can invite many health ailments including high cholesterol, diabetes, hypertension etc. Obese people have more calorie intake or have more dependence on saturated fats. But merely reduction in calories won’t give you 100 percent results. Along with dietary changes it is also vital that you make necessary changes in your lifestyle. A sedentary lifestyle with high calorie intake has dangerous effects on your health. But, a sedentary lifestyle with low calorie intake may also affect your health negatively. It is vital that you make changes in your diet as well as in your lifestyle.



In order to maintain a consistent weight loss and maintain it for a longer time requires a combination of healthy and low calorie foods with physical workouts. By exercising regularly, you are actually training your metabolism and boosting it.



What to eat



But coming back to diet for healthy and slim body, it is vital that you thrive on more of natural and organic foods. You should consume more of fruits and vegetables. Also, you should avoid too much processed foods and high fat foods. Cut down on salt, sugar, butter, fatty foods and fried foods. Fresh fruits and vegetables are high in fiber and antioxidants. And therefore you don’t feel hungry again and again. With this, there is reduced intake of foods. And this boosts weight loss. On the other hand if your diet has wrong foods like fast foods, processed foods and highly saturated foods then in spite of consuming more of them, you will still feel hungry again and again. And this will make you eat more and thus become fat.







Does Breast Cancer Mean Less Contended Sex Life





In one of the studies health experts revealed that females who have had breast cancer experience a below average sexual life. In fact, as per the numbers published in The Journal of Sexual Medicine it was stated that 7 females out of 10 who have breast cancer face problems in their sexual life within two years of cancer diagnosis.

In fact, this problem has been there even before. But this issue was not discussed openly. The reason why females do not discuss it in open is that they feel embarrassed to talk about such issues. But researchers and health experts have now stated that women should be open in regards to this issue and even the physicians should consider this issue as a part of their treatment regime.

What’s the reason?

Studies indicate that cancer drugs affect the production of estrogen. The medicine used in treating breast cancer gives rise to symptoms like menopause. And thus, there will be loss of libido and loss of interest in sex.

With estrogen blocking endocrine therapy, hormonal treatments for breast cancer and consequently the menopausal symptoms with breast cancer treatment, are the major causes that affect the sexual life of the female patient. But there should be some solution to it. And therefore, health experts suggest that in order to control hot flashes, night sweating etc. non hormonal treatments should be followed. Also, in order to treat sexual problems post diagnosis or treatment; one can use lubricants and vaginal moisturizers. Researchers are also working towards finding the drugs that would boost libido while breast cancer treatment is going on.

What numbers say?

In United States breast cancer is one of the most common causes of cancer. Every year almost 200000 new cases of breast cancer are diagnosed. But due to development in the field of medicine breast cancer can be successfully treated. However, breast cancer treatment does affect the sex life to certain extent. In one of the studies where a survey of 1000 women from Australia was done, almost 80 percent of women said that till they had been diagnosed with breast cancer, they enjoyed a healthy sexual life. But after their diagnosis when treatment was started, there was lower sex drive and loss of libido.

Communication is the key

Apart from the above discussion, it is also important to note that an open and right conversation with the partner will help to maintain a good emotional relation. With an open discussion, your partner will understand your problem and will also help you out. Loss of libido or disaster in sexual life is natural for females having breast cancer and treatment for the same. And at this point she will need support of her partner along with the drugs or lubricants that would boost sexual life to some extent.

Better quality of life

The new motto of healthcare experts for treating breast cancer is, there should be efforts taken for making the survival of breast cancer patients, quite possible. But efforts should also be taken to make the survival better in quality and more productive.



Rheumatoid Arthritis and Surgery Option



Rheumatoid arthritis mainly affects multiple joints of human body. In most of the cases rheumatoid arthritis affects the smaller joints like fingers. And thus, the pain, deformity and discomfort as associated with rheumatoid arthritis affects the quality of life of the patient. This will have an effect on your daily routine.



Treating rheumatoid arthritis



It is important to treat rheumatoid arthritis so as to get relief from severe pain and discomfort. But, to start with, doctors prefer medication therapy and physical therapy. But when the patient’s response to these treatments is negative, surgery may be a treatment option that your healthcare provider may think of. However, it is important to note that in osteoarthritis there is only one joint that is affected and thus surgery works in that case. But there are concerns that whether surgery works for rheumatoid arthritis or not as multiple joints is associated in this.



Surgical treatment



In rheumatoid arthritis, surgery is used for pain relief and improved functioning of deformed joints.



For patients with joint problem in finger and hand, surgery is a common treatment.



Cervical spinal fusion is used in treating severe neck pain and nerve issues.



Resection of metatarsal heads is used to remove the deformity of feet by deformed bone removal.

Arthroscopy is used in removing inflamed tissue in the affected joint.



Arthroplasty is used in part of full joint replacement in knee area or hip part.



Synovectomy is used for inflamed joint tissue removal.



Consult your orthopedic surgeon for advice



However, it is vital to think over an issue and that is, how effective is surgical treatment in rheumatoid arthritis. Not all surgeries impart successful and painless functioning of affected joints. In rheumatoid arthritis wrist joint surgery, hip or knee joint replacement and deformed feet surgery by deformed bone removal are considered as effective and successful surgeries. As far as other treatments are concerned, they may or may not give effective results. However, you should talk orthopedic surgeon in this regards surgery for pain relief in rheumatoid arthritis.



Things to consider before a surgery



You should have a word with your orthopedic surgeon in regards to whether surgery in rheumatoid arthritis will work for you or not. You should ask your doctor that:



Will surgery give me pain relief from joint pain?



What are the options of surgery?



Will surgery improve the daily functioning of the affected joint?



Which surgery is the best option?



What can be the side effects?



Is there any danger in the surgery or whether something can go wrong?



What if the surgery does not work?



How long is the concerned surgical procedure?



How much time will it take to recover?



While you are asking the above mentioned questions to your orthopedic surgeon, you should also make it clear as to what are your expectations with the surgery. This will give you a clear picture about what will be outcome of your surgery and whether surgery will work for you or not. It will also give an idea as to what can be done if this surgery fails.







How does Anemia occur and how it is cured



Do you get tired easily?



Some women who get tired easily feel that this may be due to the overload of work at home and at the office. But beware; there can be some other reason too for this! And the most common reason is anemia, which may be responsible for you getting exhausted and tired.



What is anemia?



Anemia is a health condition in which the red blood cells in the blood are quite less. And due to this there is fall in hemoglobin levels too. Hemoglobin is actually oxygen carrier and fall in hemoglobin levels causes lower oxygen levels in the blood. And as a result of this, you feel tired and get exhausted easily.



Hemoglobin count in anemic women



In females, 12.3 to 15.3 g/dL indicates normal hemoglobin levels.

10.0 to 11.9 g/dL indicates mild anemia.

7.0 to 9.9 g/dL indicates moderate anemia.

When this levels are less than 7 g/dL it is the condition of severe anemia, which can be dangerous for health.



What causes anemia?



Pregnancy: When baby is in the womb it requires more of red blood cells. And as a result of this mother faces shortage of the red blood cells for herself. This leads to anemia and weakness.



Loss of blood: When there is loss of blood in females, especially during heavy menstruation, it leads to anemic condition in women.



Undernourished women: Women who don’t eat well, or has poor diet are undernourished. They face anemic health conditions.



Other reasons: There are some other health conditions that may relate to anemia and this includes worm infestation, AIDS, cancer etc.



Signs of anemia



Signs and symptoms of anemia include dizziness, fainting, weakness, anxiety, irritability, persistent sweating etc. Some women with anemia display pale skin which can be one of the signs of anemia.



Diagnosis and treatment

Anemia can be diagnosed with tests, physical examination and investigation about person’s medical history. Anemia requires apt diagnosis and treatment because it can be dangerous for health. Women who are around the age of 22-30 may even face infertility due to anemia. For women who are pregnant, anemia can lead to premature delivery.



Anemia can be treated with well nourished diet. Anemia leads to iron deficiency which can have dire effects on the body. And therefore anemic patients must have foods and supplements rich in iron. Along with iron there should also be dependence on vitamins like B6, B12, C, folate etc. Patients of anemia should also have foods rich in proteins.



If your doctor has prescribed some nutritional supplements then you should take them regularly. However, nothing can replace a healthy diet.



Preventive measures



It is important to note that mild anemia won’t have symptoms. But in the later stages if care is not taken it can take form of severe anemia. And therefore it is recommended that women should go for regular check ups and get the test done for knowing levels of hemoglobin in the body.





100 Ways to Cut Calories





Here are the best 100 simple and painless ways to cut calories:



1. Avoid butter.

2. Replace high fat milk with nonfat milk.

3. Avoid deep fried foods.

4. Avoid candies and cookies.

5. When you feel temptations have banana or orange.

6. Replace sugar with honey.

7. Replace meat with mushrooms.

8. Prefer steam asparagus rather than sauté one.

9. Replace wine with grape juice.

10. Replace caramels with dried fruits.

11. Reduce intake of cakes and chocolates.

12. Avoid caramel popcorns, prefer plain ones.

13. Prefer home made fresh baked beans rather than frozen ones.

14. Prefer low fat yogurt.

15. Replace fried chicken carrot.

16. Reduce intake of chocolate chips.

17. Avoid cola or replace it with diet cola.

18. Use corn starch in place of butter.

19. Prefer raw mushrooms instead of fried ones.

20. Reduce steak consumption.

21. Use non stick cookware for using less oil.

22. Replace ice cream with frozen yogurt.

23. Prefer potato chips made in oven.

24. Drink ample of water.

25. Use low fat mayonnaise.

26. Make broccoli without cheese sauce.

27. Replace biscuits with salad plate.

28. Use whole wheat bread in sandwich.

29. Prepare burrito without cheese.

30. Replace pastries with high fiber muffins.

31. Avoid using cheese or oil dressing on salad.

32. Reduce using pea nut butter on your sandwich.

33. Have wheat bread instead of cheese bread.

34. Have lots of fruits instead of a high calorie burger.

35. Prefer natural juices.

36. Have green tea everyday as it helps in burning fat.

37. If you want to use chips deep, then replace guacamole with salsa sauce.

38. Reduce usage of mayonnaise cheese on salads from 2 spoons to one.

39. Reduce mayonnaise cheese in pasta too.

40. Use steamed vegetables.

41. Make pudding with skimmed milk.

42. Replace white rice with brown rice.

43. Have soups made out of fresh vegetables.

44. Replace strawberry syrup with strawberry fruit.

45. Take lemon and honey in the morning.

46. Prefer grilled prawns.

47. Use papaya and watermelon for snacking.

48. If you like chewing gum then you should use sugar free.

49. Have fig bars rather than cakes.

50. Reduce intake of meat balls.

51. Avoid beer.

52. Prefer vegetarian lasagna.

53. Avoid beef intake.

54. Have baked beans daily.

55. Avoid too much processed foods.

56. Avoid pickles.

57. Have turkey sandwich in place of cheese sandwich.

58. Avoid chicken sandwich.

59. Have cereals.

60. Consume warm water every morning.

61. Avoid corn but use carrots.

62. Avoid high fat milk shakes.

63. Avoid French fries and hotdog.

64. Use fat free cheddar cheese.

65. Replace burger with bowl full of salad.

66. Replace sweet lime soda with plain lemonade.

67. Replace high protein bar with fruit bars.

68. Add yogurt to dishes where cheese is required.

69. Reduce using processed flours.

70. Have whole grain foods.

71. Avoid canned foods and juices.

72. For cooking use microwave instead of stove gas.

73. Have 5 small meals trough out the day.

74. Munch on dried fruits and low calorie nuts in between meals.

75. Avoid adding ghee or oil on chapatti.

76. Cook vegetables using less oil.

77. Avoid fried fish.

78. Grill most of your foods.

79. Avoid packet soups.

80. Cook at home and have your meal.

81. Avoid going to restaurants too often.

82. Order food after counting on calories.

83. Avoid whiskey.

84. Avoid sizzlers with too much oil.

85. Avoid junk foods.

86. Avoid tuna that is packed in water.

87. Buy low calorie recipe books.

88. Remember, there is always a tomorrow to eat.

89. Have pounder without cheese.

90. Avoid high calorie tacos.

91. Have fresh salads.

92. Have lots of lettuce and spinach.

93. Have high fiber foods.

94. Work out.

95. Eat right.

96. Meditate.

97. Control temptations.

98. Avoid items having too many potatoes.

99. Avoid items with too much cheese.

100. Keep bowel system clear.











Facts on fiber



Importance of fiber

If you want to follow a healthy diet plan then you should understand how important fiber is. With meals high in fiber you will receive many health benefits and some of them include better functioning of digestive and cardiovascular system. But today, everyone is living a life full of hustle and bustle. And that’s the reason why it’s tough to follow a high fiber diet plan.

Facts in connection to fiber

Fiber helps in maintaining a healthy digestive system. It ensures that the intestines are in proper condition and the colon stays clear. It also avoids clogging of cholesterol along the intestine lining.

It is worth noting that women who thrive on a diet that is high in fiber then the weight will remain in control. The reason for this is, the calories in fiber foods are less and thus you tend to have healthy weight.

The best part about high fiber diet is it does not make you hungry every now and then. You can keep away the cravings as you feel fuller and better. And this helps in avoiding obesity and promotes weight loss.

Fulfilling fiber requirements

As per the health experts’ recommendation, getting enough fiber is important for keeping fit. And the average recommendation is 14 grams of fiber is required for 1000 calories. Normally an individual consumes 2000 calories and thus the fiber should be 25-28 grams.

Start fiber slowly

So, you have been avoiding fiber these days? Well, in that case you should start consuming high fiber foods slowly. This is because an all of a sudden change in your dietary pattern can lead to stomach upset. Start with a small dose of fiber everyday and then start increasing the same gradually.

Types of fiber

Basically there are two types of fiber. And they are soluble fiber and insoluble fiber.

The sources of soluble fiber include barley, fruits, oats, beans etc. People suffering from high cholesterol problems should have more of foods that are high in soluble fiber.

Some of the rich sources of insoluble fiber include cabbage, beet, carrot, brown rice, cauliflower etc. Intake of insoluble fiber helps you to stay fuller for more time and thus you tend to avoid food cravings. And thus, if you are on your weight loss regime then insoluble fiber will help you a lot.

Changing the dietary patterns

Thus, with the above details you are now aware as to how good fiber is for your health. And you must be feeling how bad it was that you have been avoiding this till date. Well, but remember, it is never too late. You should now change your dietary pattern and start consuming foods that are high in soluble and insoluble fiber. If you need help you may even talk to your dietician. Junk food does no good to your body. You should reduce that and if possible avoid that completely. Junk foods are highly processed and thus there is zero fiber content in them. And as far as calories are concerned, junk foods are high in calories.



Diseases- whopping cough



Know about Whooping Cough?



Whooping cough has another name too and that is pertussis. This is basically bacterial infection in the respiratory system. This infection is characterized by whooping sounds or coughing. And this happens when the patient is inhaling air. The problem of whooping cough is growing day by day especially in United States. This infection is contagious. And that’s why healthcare experts all over the world are setting measures that will control spread of this infection. Many people have a misconception; they feel that, this disease occurs mainly in children. But it is not so, this infection can be caused to person of any age. The cause of whooping cough is a bacterium called as B.pertussis.



Disease transmission



This disease is contagious in nature and so if you come across an infected person then you may contract whooping cough. This disease is transmitted through touching the infected surface and through air. If you have whooping cough, you should avoid keeping in touch with people for at least 3 weeks. This is because the symptoms will be severe especially in the first 3 weeks of this infection.



What happens during an infection?



When you are infected with the bacterium Bordetella pertussis, there will be multiplication of bacteria in the lungs. This is the time of incubation. It normally remains for 10 days. In very rare cases it remains for 40 days.



How to recognize



How will you realize that the infection is whooping cough? Well, there are some signs and symptoms that will make this thing clear. Firstly in the start, there will be cold and flu accompanies by sneezing, runny nose, fever, dry cough etc. As time passes, the situation becomes worse.



In the second stage of this bacterial infection there is whooping cough. Due to this many patients also experience dizziness and vomits.

And then in the third stage or the last stage the symptoms become less prominent. And then slowly there will be relief in this condition.



Right diagnosis



It is vital to diagnose the condition properly. And for this the doctor may take up physical examination as well as recommend some tests. This is because, the doctor may have the doubt that the whooping cough is due to bacterial infection or bronchitis.



Many children face breathing problems while they have this infection. For them, the doctor recommends certain tests so that diagnosis can be quick and treatment can be started. Nose swan and blood tests are the most common tests recommended to diagnose whooping cough.



Treating whooping cough



Normally in order to treat whooping cough, the healthcare provider recommends antibiotic medications. It is also important that if someone in your family has this problem then you should keep away from them so that you can get prevention from whooping cough.



This disease is contagious and thus you should be careful if someone near you has whooping cough. If you have doubt that you have contracted this infection, you should immediately see a doctor to take preventive action.





Diseases – graves disease



Graves’ disease information



Graves' disease belongs to the category of autoimmune condition. In United States Graves’ disease is considered as the leading causes of overactive thyroid. This disease also leads to serious conditions like dermopathy and opthalmopathy.



Graves’ prominence



It is seen that Graves' disease affects women more than men. And most of the females who have this problem are between the age group of 20 to 40.In general, it can affect children, infants and elders.



Causes of Graves’ disease



Graves’ is an autoimmune disease and in this the immune system creates an antibody which mistakenly imitates TSH. And thus, thyroid hormone is secreted more than it is required in the body. And that’s why it is said that Graves’ disease leads to hyper thyroidism. The studies in relation to causes of Graves’ disease are still in the developing stage and thus the scientists are not exactly aware of the causes that lead to Graves’ disease. However, some of the risk factors which may contribute in Graves’ disease are:



1. The patient has a family history of thyroid.

2. More intake of iodine either by way of food or by way of medications.

3. Women are more likely to have this problem.

4. Smoking

5. Tension and stress

It is still not clear as to whether these are the only conditions that contribute in Graves’ disease.



Since this disease affects the thyroid gland, it can lead to many other problems too. And this includes, problems like high cholesterol, hearty problems, brain functioning etc.

How to identify Graves’ disease

In this disease there may be several signs and symptoms that will give you a hint about development of this disease in your body. It is important to note that some people may have no symptoms at all. However, in most of the cases the symptoms that are experienced are insomnia, fatigue, sweating, unexplained weight loss, goiter, vision problem, bulging eyes etc.

Diagnosis of Graves’ disease



Normally before your doctor recommends any test for Graves’ he will examine the patient and then go for detailed investigation by asking certain questions. And then after that he would suggest some tests. One of the most common tests in diagnosis of Graves’ disease is test of TSH levels. With this test your healthcare provider will get an idea about the thyroid functioning in your body. Some of the other tests like thyroid scan, TSI test and test for T3 and T4 may also be recommended.



Treating Graves’ disease



The target of treating this disease is to bring the thyroid function to the state as before. And for bringing thyroid level to the normal medication therapy, radio therapy or surgery may be used depending upon the diagnosis and the health condition. Medication therapy includes antithyroid medications and beta blockers. These medications may or may not cure Graves’ on a permanent basis.



But radio therapy cures this disease permanently. And surgery is rarely performed because it is highly risky as compared to medication therapy and radio therapy.



Online fraud – how to understand phishing emails



Important information on phishing



It is vital to know as to how is phishing email represented. But first, let us discuss as to what is this email. It is basically designed in such a manner that you consider as a genuine mail. But basically a phishing email is mainly designed to steal your passwords and personal data. It is the form of identity theft.



Some examples of phishing emails are:



These emails may create an impression that they have come from your bank. It may even come from any of your business clients or companies. They may even come from any of the networking sites.



Spear phishing is also a popular form of phishing in which the email looks like it has come from your employer or from any of the colleague in your office.



Phone phishing is also quite common these days. In this scam you receive a call and it is represented that the call is from any legitimate institution to which you relate. There will be a person or an audio response which asks you about your personal data. And in this scam the phisher tells you that if you do not provide the information the account will be closed.



You may receive emails in which you may be given link to a spoofed web site. And the site will insist you to provide your personal information.



Phishing scams



The phishing email looks genuine. And the credit for this can be given to the scam artist who makes the email or the website look completely legitimate. Most of the phishing emails use the words “Please Verify Your Account” or “Your Account Will Be Closed within 48 Hours”. You should never reveal your personal information. This is because, any business or banks or any financial institution will never ask you to email or reveal your bank passwords, email passwords, social security number etc.



If you ever receive an email from Microsoft or any such company telling you to update the credit card data, you should never reply or respond to such emails.



The most common scams in phishing field are lottery scam and advance free fraud. In this the phishing email mentions that you will receive a large sum of money if you provide your personal information. The email may tell you that you have won a lottery or some such thing. But you should be cautious and never reveal your personal information.



Some of the emails may direct you towards spoofed websites in which the website would promise you to pay a sum of money. But you will be required to fill up a form with your personal details. Ignore such forms. If you respond mentioning your data, you will be making the biggest mistake of your life.



The reason why many people fall in the hands of such scams is that most of the phishing email consist of link which would resemble a legitimate company. For example, to imitate Microsoft.com, the phisher may attach a link such as micosoft.com or verify-microsoft.com. And this may make people think that it is Microsoft that is sending such messages.







How Infectious Diseases Cause Cancer



Do you know approximately 30 percent of the cancers have been linked to various infectious diseases? Researchers suggest that the infectious diseases due to bacteria, parasites, and virus have the tendency to cause cancer too. And that’s why they indicate that with proper measures if these infectious diseases are prevented then it will also help in controlling the causes that would lead to human cancers.

Link between infections and cancer

Firstly let us understand as to how does cancer occur. It happens due to cells of the body which grow abnormally.

Now, let us understand as to how does infections occur:

Microbes that are infectious make the immunity of the body weaker and may lead to inflammation in the body. The reason for occurrence of inflammation is disease fighting. There is an active defense mechanism in the body during an infection. And during this time white blood corpuscles creates a few molecules that fight with the infectious diseases. But when this is happening, chances are also that, this defense mechanism may affect the person’s own DNA in a negative way. And thus, when due to chronic infection the inflammation becomes severe and persistent, the continuous damage may lead to cancer tumor development.

Studies indicate that some of the virus directly affects the DNA. And due to such reaction there may be tumors in the body. This mainly occurs due to activation of genes which consequently lead to promotion of tumors.

Infections like HIV make the immune system very weak. It reduces the person’s defense system and thus the body becomes prone to such chronic results like cancer.

Cancer prevention

Now, the question is what can be done to prevent chronic infections that would lead to cancer. Well, in order to prevent occurrence of cancer, steps should be taken to prevent infectious diseases. And this can be done with vaccines and medications. With these vaccines deadly infections can be avoided. Hepatitis B increases the risk of liver cancer. And thus vaccine which has been developed to fight hepatitis B also benefits in prevention from liver cancer.

Apart from using vaccines and medications, one can even take measures towards preventing infections by making a few changes in the lifestyle. Having healthy weight, having healthy meals, reducing alcohol, keeping away from smoking and maintaining good hygiene levels are some of the measures that help in reducing the impact of infections.

Healthcare measures

Since most of the researchers and studies have started believing that chronic infections can be one of the causes of cancer. And thus concentrating on healthcare measures and prevention methods like vaccination can reduce the instances of chronic infections and inflammation. It is important that awareness healthcare authorities should spread awareness and knowledge in this regards so that the instances of cancer and death due to cancer can be avoided.

Avoid infections

If you prevent bacterial infections, viral infections as well as infections caused due to parasites then you can reduce the risk of having cancer. You should work towards enhancing the body’s defense power so that you can stay fit and healthy.









Credit Cards & Identity Theft - Online Fraud



It has not been long that people who have lost their personal credit card account number have still gone on to continue the usage of online transactions. Even though banks are sometimes reluctant in disclosing details of how someone was able to get details of your card, they do all that is needed to ensure you do not lose your money.



Even though financial losses and credit card theft during online transactions have been hyped by media, it involves similar risks when handing it over to a shop keeper or waiters that are strangers and can sell of your card information in black market. Survey report suggests that 12% of such fraudulent incident occur online. Adding to this, media also fuels the past intolerant attitude blaming specific countries for credit card thefts even though this phenomenon is widespread across the globe as each country has its own set of online pirates.



Avoiding online transactions cannot guarantee monetary safety as major firms are interconnected with internet and thus most of your personal information is available online. Hence irrespective of your resistance to use internet, identity thefts cannot be stopped. Following are some ways in which you may protect yourself online:



Hacking Passwords: Checking the option of remembering passwords when typing it on the net can lead to online thefts. These passwords are saved in your computer and can easily be hacked by any novice hacker if you do not have firewall protection turned on. Also ensure that you have a lengthy password.



As far as possible, try not to save client information on a web server. If you do so, use proper encryption methods like SSL connections. Web servers are like convenient stores which attract legit and non-legit visitors.



Protection through Firewall: A personal firewall is an obligatory requirement in order to avoid prospective hacking of your computer using various freeware available on the internet. With over 60,000 ways of accessing your personal data on computer, firewall requirement is a must.



Many phishing scams occur these days where an illegal source claims as a legit party, like a bank and deceives people to divulge their personal information. The emails resemble a form similar to the actual company site and require users to fill in their sensitive information like passwords, etc. These scams are evolving in terms of their presentations so as to deceive millions of users, hoping to catch a few of them.



To avoid these scams, always avoid filling details if you are redirected to a login page from the email. Opt to manually type the web address of the firm before putting in any data or confirm from the firm itself on any such emails received.



Providing just the personal details can also lead to a theft as someone can use that information and impersonate you and steal you. Always restrict to using just your name and email address if you are asked for any information online. If someone seeks more information, their identity needs to be verified. For those owning web servers, information about the company and the “about us” page will help the customers know if they are signing up for a legitimate organization.

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