Eating consciously prevents overeating. Paying attention to your food slows you down when you eat. Research led by Mark Gold, MD at the University of Florida shows that it takes 12 or more minutes for food satisfaction signals to reach the brain of a thin person, but 20 or more minutes for an obese person. Eating slowly ensures that these important messages have time to reach the brain.
Attentive eating also makes you enjoy eating your food more. Acknowledge what's on your plate. Look at the colour and textures. Focus on the aromas and flavour of each mouthful. Put your fork and sppon on the plate between few bites, chew slowly and really savour the experience.
Paying attention stimulates digestion. There is an initial phase of digestion called the Cephalic phase that occurs before we actually start to eat. Cephalic means "head", so it is not surprising that this initial phase of digestion begins with the brain seeing, smelling and anticipating food.
These mom-to-be moves will help get you ready for the labor, so when the time comes, your body will be just as prepared as your nursery Hug Your Baby
This is one of the most important exercises to practice during your pregnancy, says Ali Handley, New York-based pilates specialist and founder of BodyLove Pilates, a prenatal and postnatal online studio. "This exercise strengthens the transverse abdominis (TVA), which wraps around the midsection of the body like a pair of spanx," says Handley. "When activated correctly it cinches, lengthens, and importantly during childbirth, it compresses." (P.S. One study found that exercising while pregnant could mean your child more active.)
During the pushing phase of labor, this move helps the uterus in the final contractions to get your baby out. It's also the first move you'll need to practice postnatal to get your abs back in shape, says Handley.
What to do:
A. Get seated comfortably in neutral—on a physioball, yoga block, or household chair (just make sure you're on sitting bones).
B. Inhale through nose, allowing belly to fill up with air and stomach muscles to completely relax.
C. Exhale a long, slow, even breath out the mouth as you imagine the TVA wrapping around your baby and hugging it into your spine.
Tip: "I like to place one hand on top of my belly just below my sternum, and the other just below my belly button," says Handley. "Focus on pulling your belly away from your bottom hand, but keeping your top hand where it is so you're not rounding your spine as you do the exercise."
Squats Pregnancy
Squats are one of the most accessible and functional exercises, even as your due date approaches. They're an excellent way to strengthen your legs and butt—and if you're planning a natural childbirth, you'll need a strong lower body to hold some recommended birthing positions.
"The movies have unfortunately made us believe that women still labor on their back with their legs in stirrups when, in fact, the squatting position is an awesome way to give birth," says Handley. "The birth canal is in better alignment, and there is an added bonus of gravity to help get that baby out."
What to do:
A. Stand with both feet evenly on the ground, hip distance apart. Inhale through the nose as you hinge at the hips, bend at the knee and sit into a squat. Imagine reaching sitting bones back like you're lowering into a chair.
C. Exhale a long, slow, even breath out the mouth as you imagine your TVA wrapping around your baby and hugging it into your spine.
D. Push through your feet, lifting your pelvic floor, standing back up.
Tip: "The squat is an excellent place to test your mind-body control and muscle endurance," says Handley, who recommends holding the squat and breathing 5-10 breaths. Focus on your breathing and ignore your burning muscles. "Your uterus contracting during labor to get the baby out is like any other muscle contraction—you need to practice breathing through it," she adds.
Pelvic Floor Stretching
"The pelvic floor muscles are an incredible system made up of three different layers, and are required to do so much more than just a kegel squeeze during pregnancy," says Handley. Once you hit your third trimester, it's crucial that you start to really stretch these muscles to enable the baby to come out. (See also: 7 Reasons You Should Work Out While Pregnant.)
What to do:
A. Place a yoga block or stack of pillows against the wall. Stand with your back to the wall with your feet out in front of you.
B. Inhale through the nose as you slowly slide down the wall. Exhale a long, slow, even breath out the mouth continuing down the wall, allowing the pelvic floor to fully release until you reach your yoga block/pillows.
C. Once down, butterfly your knees open and gently apply pressure just above the knees for an additional stretch. Hold for 90 seconds. Close knees and repeat.
Tip: "I recommend adding pelvic floor stretching to your daily routine in the weeks before your due date," says Handley. "You want to have an awareness of what it feels like to really stretch and release these muscles you've been working so hard to strengthen." Reverse Breathing
"During labor, you'll need the power of your exhale to fully release the pelvic floor muscles and get your baby out," says Handley. "It takes some practice, but with a little training, you'll hit this exercise out of the park."
What to do:
A. Sitting comfortably on the floor or on a physioball ball, inhale through the nose and feel the pelvic floor lift. As you inhale, the diaphragm will push down at the same time.
B. Exhale and make a hissing sound out of the mouth to imagine fully releasing and letting go of the pelvic floor muscles. The hissing sound allows you to use the TVA to help uterus in its final contractions as the baby comes out.
Tip: Try a few sets of squats with the reverse breathing technique. "Exhale and release the pelvic floor as you squat down," says Handley. "Inhale and lift the pelvic floor as you stand up."
Standing Swan
"This move is basically the mac daddy of labor-prep exercises," says Handley. "It combines core strength, lower body endurance, spinal mobility, pelvic floor stretching, and gives you the opportunity to practice the reverse breathing technique."
What to do:
A. Stand with legs apart and externally rotated, with a physioball just in front.
B. Inhale through the nose, nod chin, and begin to roll down. As you do, place hands on the ball and start to push ball out in front.
C. Exhale a long, slow, even breath out the mouth as you continue to push the ball, folding at the hips, bending knees, and reaching sit bones out behind until arms are straight and body is almost parallel to the mat. Inhale through your nose and hold the position.
D. Exhale a long, slow, even breath out the mouth as you hug your baby to your spine and lift pelvic floor, rounding lower back into a C-curve and pushing through feet to stand back up, articulating the spine the same way you did on the way down.
Tip: Handley suggests practicing reverse breathing for five breaths when you're down in the swan position, suggests Handley. This will challenge your legs and stretch the pelvic floor.
We’ve
all experienced unrelenting nausea at some point or another. At these times,
you’re first instinct may be to turn to over the counter medications; however, ginger works as a simple, effective antidote.
For
thousands of years, Arabic, Indian, and Asian healers prized ginger as food and
medicine. This tropical plant, in the same botanical family as turmeric and
cardamom, was effectively used to relieve nausea and vomiting caused by illness
and seasickness.
Thanks
to the spice trade, the tradition caught on in Europe. As one sixteenth-century
physician put it: “Ginger does good for a bad stomach.” In The Family Herbal
from 1814, English physician Robert Thornton noted that “two or three cupfuls
for breakfast” will relieve “dyspepsia due to hard drinking.”
Modern
research later confirmed that ginger reduces
nausea and vomiting from multiple causes: morning sickness,
postoperative upset, chemotherapy treatments, and motion sickness.
The
studies on whether or not ginger prevents motion sickness are mixed. One study found
ginger to be as effective, with fewer side effects, as (Dramamine). Other studies indicate that, when added to anti nausea medications,
it further reduces vomiting from chemotherapy.
While
the best-researched use of ginger is in combating nausea and vomiting, studies
have shown that ginger is a multi-faceted remedy with at least six more
healing effects:
-It
reduces pain and inflammation, making it valuable in managing arthritis,
headaches, and menstrual cramps.
-It
has a warming effect and stimulates circulation.
-It
inhibits rhinovirus, which can cause the common cold.
-It inhibits such
bacteria as Salmonella, which cause diarrhea, and protozoa, such as
Trichinosis.
-In
the intestinal tract, it reduces gas and painful spasms.
-It
may prevent stomach ulcers caused by non-steroidal anti-inflammatory drugs, such
as aspirin and ibuprofen.
You
can take ginger in whatever form appeals to you.
If
you’re pregnant: Try
it in tea, soup, or capsules — up to 250 milligram four times a day. If you
chose a carbonated beverage, make sure it’s made from real ginger. You can also
nibble crystallized ginger.
To
counter motion sickness: Taking
1 gram of dried, powdered, encapsulated ginger 30 minutes to two hours before
travel can help ease travel related nausea.
For
postoperative nausea: In a
recent study on the use of Ginger to thwart postoperative nausea, the dose was
500 milligrams 30 minutes before surgery and 500 milligrams 2 hours after
surgery. Otherwise, ginger is usually not recommended during the seven to ten
days leading up to surgery because of its effect on blood clotting.
Lemonsfirst achieved their healthy claim to fame onboard the ships of early
explorers to help treatscurvy , a then-common disease among
the sailors.
In 1747, James Lind found
that lemons and oranges were extremely effective at treated the disease, which
we know was caused by avitaminC deficiency from months at
sea without any fresh produce.
Lemons are rarely consumed as a stand-alone fruit due
to their intense sour flavor but are extremely popular when used in smaller
quantities and in combination with herbs and spices to lend a wonderful and
dynamic flavor to many sauces, salad dressings, marinades, drinks and desserts.
This MNT Knowledge Center
feature is part of acollection of articles on the
health benefits of popular foods. It provides a nutritional breakdown of lemons and an
in-depth look at their possible health benefits, how to incorporate more lemons
into your diet and any potential health risks of consuming lemons.
Possible
health benefits of lemons
Consuming fruits and vegetables of all kinds has long
been associated with a reduced risk of many lifestyle-related health
conditions. Lets take a look at the possible benefits of consuming lemons.
Lowering
stroke risk
Lemons have an intense sour
flavor but are popular when used in combination with herbs and spices for many
sauces, salad dressings, marinades, drinks and desserts.
According to the American
Heart Association, eating higher amounts of citrus fruits may lower ischemicstrokerisk for women. Those who ate the highest amounts of citrus had a 19%
lower risk of ischemic stroke than women who consumed the least.1
Combating
cancer
As an excellent source of the
powerfulantioxidantvitamin C, lemons and lemon juice can help fight the formation of free
radicals known to causecancer.
Maintaining
a healthy complexion
The antioxidant vitamin C,
when eaten in its natural form or applied topically, can help to fight skin
damage caused by the sun and pollution, reduce wrinkles and improve overall
skin texture. Vitamin C plays a vital role in the formation ofcollagen, the support system of your skin.
Preventing
asthma
The risks for developingasthmaare lower in people who consume a high amount of certain nutrients, one
of these being vitamin C.
Increasing
iron absorption
Iron deficiency is one of the
most common nutrient deficiencies in developed countries and a leading cause ofanemia. Pairing foods that are high in vitamin C with foods that are iron-rich will
maximize the body's ability to absorb iron. For example, squeeze lemon juice
atop a salad with spinach and chickpeas (both a good source of iron).
Boosting
the immune system
Foods that are high in
vitamin C and other antioxidants can help the immune system battle germs that
cause a cold orflu. Maintaining a healthy diet high in fruits and
vegetables is especially important during the winter months when physical
activity levels tend to drop.
More
benefits
Consumption of fruits and
vegetables of all kinds has long been associated with a reduced risk of many
adverse health conditions. Many studies have suggested that increasing
consumption of plant foods like lemons decreases the risk ofobesity,diabetes,heart diseaseand overall mortality while promoting a healthy complexion, increased
energy, and overall lower weight.
Nutritional
breakdown of lemons
According to theUSDA National nutrient database, one raw lemon, without peel
(about 58 grams) provides 17calories, 0.6 grams of protein, 0.2 grams of fat, 5.4 grams ofcarbohydrate(including 1.6 grams of fiber
and 1.5 grams of sugar, 51% of daily vitamin C needs as well as small amounts
of thiamin, riboflavin, vitamin B-6, pantothenic acid,calcium, iron,magnesium, phosphorus,potassium,copperand manganese.
One fluid ounce of lemon juice provides 7 calories,
0.1 grams of protein, 0.1 grams of fat, 2.1 grams of carbohydrate (including
0.1 grams of fiber and 0.1 grams of sugar) and 23% of daily vitamin C needs.
The simple term Health and Fitness covers wide aspects ranging from physical health and fitness to mental health. It also represents the overall appearance of an individual, where any individual who is healthy with fit body undoubtedly attracts the attention of the crowd. Further, health and fitness are interrelated with each other, where the fit body facilitates good health and vice versa.The increasing awareness about diseases and health conditions caused due to overweight, obesity, poor food habits and improper lifestyle has moved the people towards adapting something towards maintaining good health and physically fit body. From celebrities to elderly people, everyone is striving to maintain good health and fitness.Being a wider concept, different approaches are available to attain the goal of health and fitness. Physical fitness can be achieved by physical activities, exercise and workouts and the healthy body can be achieved by following healthy and balanced diet blended with good lifestyle habits.Health represents the overall health and wellbeing of an individual ranging from skin care, immunity, bone health, muscles, effective functioning of different parts of the body like central nervous system, digestive system, etc.Earlier, the term fitness referred to the ability of an individual to carry out everyday routines and activities without getting exhausted. However, lately, the term fitness refers to the healthy body of the individuals that is capable of doing the work effectively, resist and prevent developing diseases, etc.Physical fitness can be classified into two types, namely general or overall fitness and specific fitness. The former is associated with health and wellbeing, where the later is associated with developing fitness for performing specific task like sports activities, body building etc.A lot of fitness centers equipped with latest and advanced fitness equipment have been emerged to assist the people who are keen in developing their health and fitness. The fitness experts' offers tailor made fitness program or schedule based on the needs of individuals.Proper diet including nutritious food and drinks, minimal exercises, physical activities, good hygiene and good life style habits is the ultimate resort to health and fitness regime.Health and fitness products mostly contain essential vitamins, minerals and other micronutrients that help the body stay fit. They usually help in reducing the oxidative stress and arresting the activity of free radicals. These products are very effective in destroying toxins and free radicals, which are by products of the digestive process. By eliminating these toxins from the body, health and fitness products ensure that the risk of chronic diseases like cancers is prevented.Fit and glow provides different types of health and fitness products like bone & joint health, diabetic care, daily nutrition, sexual health, health care, cardiac health, weight management, skin care and digestion and acidity. These all products are reliable and cheaper cost.In addition to consuming more amount of health and fitness products, every human being will do the some little amount of physical exercises on a daily basis will improve the fitness and more ever healthy also.
Health And Fitness Article
The best fitness tips for men include guidelines that enable you to flaunt a well-toned and muscular body 24 hours each day during a week. Women find such a body irresistible and men find it most motivating and a sure shot confidence booster. There are a few considerations that need to be addressed to ensure the success of a fitness regime.
These six best fitness tips for men will definitely help you to improve you physical shape and stay fit and healthy for a very long time:
I. Adopting the right regime
It is very important to exercise correctly and dedicatedly. Adopting exercise routines on a random basis and without the guidance of your doctor and trainer will only end up in your doing the exercises incorrectly and not deriving the desired shift. You need to understand the exercises, the basics involved and the strength training that the routine is designed for, prior to adopting one. This will not only help you stay motivated and perform the routine set exercises safely, but also execute each move correctly. II. Consider theory and advice from sportsmen
It will do you good to pay heed to the various online and offline resources that make fitness tips and valuable advice from a number of sportsmen available 24 hours a day. Depending on the intensity of the routine and the desired change in a particular muscle group, the advice could help to address mistakes and reduce the risk of running into any health hazards due to a possible faulty approach. III. Understand and be sensitive to your body
People are built differently and what works for one may or may not suit you. This needs to be understood prior to adopting a fitness routine. You need to identify and respect how your body works and the correct exercises to benefit more from them. You should educate yourself on the routine and work with dedication to improve your lifestyle and ability with the right knowledge. If ever in doubt, it will help to learn or ask someone who is confident about the same and never waste time in the effort to correct something wrong. IV. Engage a trainer
It helps to engage the services of a trainer either personally or at the local gym you access. Before embarking on an exercise regime, you should take into confidence two important people - your doctor and a qualified trainer. While one helps you to determine and understand your fitness level and risks attached, if any; the other assists you in the endeavor towards a fit and muscular body. You should consider your physical well being prior to adopting a regime and compliment it with a well balanced diet. V. Consider warm up and cool down exercises
It is very important to develop the habit of dedicating at least 5 minutes of the exercise time, before and after, to indulge in some warm up and cool down exercises. While the former help the body to adapt to the required postures and activity within the regime, the latter help the body to cool down and easily adapt to the post regime chores that you would have to deal with. VI. Monitor and track progress
It is important to monitor and track progress by either self-designing a graph, pie chart or diary where you can mark each level crossed. This helps you to stick by realistic goals and appreciate every level of competence achieved. When you appreciate the effort made and feel the surge of confidence in application, you automatically also deal well with drawbacks and change. Your ability to monitor the improvements you are making makes planning an integral part of the process and helps you to successfully target time frame bound goals. The right attitude determines the level of achievement and training.
