Daily Yoga for Abs

When it comes to getting the perfect body, no workout technique is more effective than yoga.

While it can be used to achieve ideal health, yoga can also aid in sculpting the abs perfectly. Here are some yoga postures to help you achieve the perfect body you dream of. All you need is a yoga mat to get you started.

1. Hand and Knees Balance
The following posture tests core strengths, builds muscular mass, improves balance while building your abs at the same time.

a. Step One
Rest your body on all fours, with your hands placed directly under your shoulders and your knees resting directly underneath your hips.
b. Step Two
Extend your right leg out and keep it straight on the floor.
c. Step Three
Lift your right leg to the same height as your hips. Keep them in the same alignment as before.
d. Step Four
Lift your left arm to the shoulder level and keep it outstretched.
e. Step Five
Balance your body weight on the right arm and left leg and keep your spine straight. Hold this position for 10 counts.
f. Step Six
Exhale as you return to your starting position. Rest for 5 counts and repeat the posture with the other leg.

2. Downward-Facing Dog Pose (Adho Mukha Svanasana)
This posture is great for building resistance in the abdominal muscles, along with strengthening the spine.

a. Step One
Rest your body on all fours, with your hands underneath your shoulders and knees aligned under the hips.
b. Step Two
Keep your hands and feet on the ground and push your hips outward, keeping your feet straight.
c. Step Three
Balance your weight on the forearms and fingers and keep your head hung low.
d. Step Four
Balance your weight in such a way that the bulk is removed from the arms, thereby reducing muscular strain.
e. Step Five
Keep your legs as straight as possible and your heels flat on the floor.
f. Step Six
Exhale as you relax your posture and gradually sink to your starting position. Rest for 5 counts and repeat.

3. Plank Pose (Vashisthasana)
This yoga posture can be continued from the Downward-Facing Dog pose discussed earlier. This enhances resistance in the abdominal muscles and also improves the strength in the arms and shoulders.

a. Step One
Having assumed the Downward Facing Dog Pose, adjust your body weight such that your arms are directly below your shoulders.
b. Step Two
Lower your hips till your torso is in a straight line with the legs.
c. Step Three
Distribute the weight among your toes and hands such that you can comfortably rest in this position without straining your limbs.
d. Step Four
Keep your neck in the same line with the rest of your body and hold this position for 10 counts.
e. Step Five
Exhale and relax your posture gradually to lie on your stomach, on the mat.

4. The Boat Pose (Navasana)
This posture is excellent in building abdominal core strengths and creating greater muscular resistance among the legs, hamstrings and spine.

a. Step One
Sit on the floor with your spine straight, your legs parted and outstretched in front of you.
b. Step Two
Gradually bring the legs up to a 45 degree angle keeping them straight at the joints, all the way.
c. Step Three
Let the torso fall back as you raise your legs, but take care not to bend your spine. The resultant position will be a ‘V’ shape.
d. Step Four
Stretch your arms out in a straight line in front of you, perfectly aligned with the shoulders.
e. Step Five
Balance your weight on your pelvic bones for as long as you can. Try your best not to let the assumed position collapse. Hold this posture for 10 counts, while you inhale and exhale at an optimum pace.
f. Step Six
Exhale as you gradually lower your hands and feet on the ground, letting your torso relax. Rest for 5 counts and repeat.

5. Hand to Foot Pose (Padahastasana)
This posture renders spinal flexibility and muscular strength along with incredible abdominal toning.

a. Step One
Stand straight with your arms touching your ears and stretched outward.
b. Step Two
As you inhale, gradually lower your torso and hands, to touch your toes. Take care not to bend your feet or knees during this process. Keep your legs straight and distribute the body weight over the balls of your feet.
c. Step Three
Bend as low as you can, in your attempt to touch the toes. The ideal position would have your palm flat against the floor and your torso as low as possible.
d. Step Four
Lower your head as close to the knees as possible.
e. Step Five
Exhale as you release your muscular grip and gradually rise to your starting position. Lower your hands to the sides of your body and relax for 5 counts before you begin again. The key to master this posture is in holding the position for as long as you can. You can initially retain this position for a few counts and gradually work up the duration to a minute.

6. Half-Wheel Pose (Ardha Chakrasana)
This posture is extremely helpful in completely stretching the abdominal and spinal muscles and can be performed as the great precursor to the Hand-to-Foot Pose.

a. Step One
Stand straight on the mat, with your arms extended above your head.
b. Step Two
While inhaling deeply, gradually bend backwards with your arms still outstretched and you fingers interlocked.
c. Step Three
As you feel the tension in your ribs, bend as far backwards as possible forming an arch with your spine.
d. Step Four
Hold this position for 5 counts and return to your starting position.
e. Step Five
Once you are back to your starting position, lower your arms and let your body relax. Rest for 10 counts and repeat.

By performing the suggested postures regularly, you will be able to have the physique you’ve always dreamed of.

Source: Yahoo!

Drop a dress size without dieting

Top tips to tone up and lose the fat

Dieting may be a short-term fix to dropping a dress size but it will prove unsustainable in the long-term. Instead, why not drop a dress size through exercise and not dieting?

Does this sound at all familiar? You’ve tried lots of different diets but in the end, they’ve all failed. Now you feel frustrated and you wonder if you’ll ever fit into that dress from several years ago. Well, help is at hand because the basic fact is that diets don’t work. Embarking on a diet to lose weight typically follows the pattern below:

• Initial successful weight loss when the diet starts
• A plateau where your weight stays the same
• It becomes harder and harder to lose weight
• The diet is abandoned
• The weight is rapidly regained
• A further weight increase occurs

Calorie counting forever is not sustainable, either for dieting goals or good health but if the diet is dead, how do you drop a dress size without dieting? The solution is to gradually introduce a structured regime of exercise that burns calories, makes maintaining a healthy weight easy and also tones up problem areas.

Super six toning areas

The 'Drop a dress size without dieting' plan focuses on training six key problem areas. By toning the ‘Super six’, specific muscles will become firmer and everything will be ‘pulled in’, resulting in an all-round leaner physique.

Super six toning areas

• Stomach
• Obliques
• Thighs
• Bottom
• Underside of upper arms
• Core

To target the super six, complete the following exercises:

Drop a dress size exercise 1: Stomach exercises

Upper stomach muscles: Sit-ups and crunches
Lower stomach muscles: V-sits and leg extensions

Drop a dress size exercise 2: Obliques (Sides of the abdomen)

Oblique crunches on a stability ball

Drop a dress size exercises 3 & 4: Thighs and bottom exercises

Any aerobic activity such as cycling, walking, jogging, running, rowing etc, which uses the legs.

Drop a dress size exercise 5: Underside of upper arms

Any triceps exercise, for example:

• Tricep dips
• Tricep extensions
• Tricep kickbacks

Drop a dress size exercise 6: Core exercises

Core exercises train your inner postural muscles. These muscles aren’t visible but are fundamental to holding you in and keeping you upright.

Drop a dress size exercise 7: Good core exercises include

• The plank
• Sitting on a stability ball
• Stability ball floor bridge

When targeting specific areas, it is extremely important not to neglect the opposing muscle and ensure that the body remains in postural balance at all times.

Example 1: If the triceps are being exercised to tone up the upper arms, exercises for the biceps muscles should be included.

Example 2: If stomach exercises are carried out, back extensions for the lower back should also be completed.

Drop a dress size, question 1: Bulking up through exercise?

Many women focus solely on cardiovascular exercise (working the heart and lungs) because they are concerned that if they start weight-training, they will bulk up their muscles. Women are not naturally predisposed to building large muscles and will find it virtually impossible to develop anything remotely like a muscular physique. What training with weights will achieve, will be a lean, toned, slim body, with additional spin-off benefits including:

• Increased calorie burn 24 hours a day due to the higher ‘energy cost’ of toned muscles compared with body-fat.

• Reduced risk of osteoporosis (brittle bone disease) as the skeleton is strengthened when resistance training is carried out.

Drop a dress size, question 2: How often should I train?

To optimally tone muscles, training for a minimum of two sessions per week is necessary. After 72 hours, the physiological improvements that occur following a training session begin to ebb away, so a single weekly session reduces training gains. However, by completing two sessions per week, (with a suitable rest period in between sessions), you ensure that improvements are maintained. It is also important to note that training for seven sessions per week will not produce seven-fold improvements. Rest is the key ingredient in any training programme and it is vital to allow time for the body to recover following training. A minimum of one day’s rest between sessions is necessary to facilitate recovery and the rebuilding that occurs after training. If rest is omitted, fatigue and over-training can occur, resulting in reduced gains because the body is still tired from the previous session.

Drop a dress size, question 3: How many times should I complete an exercise?

Frequently, advice is given that to tone up muscles, lots of repetitions with light weights are necessary. This advice is suitable for basic maintenance but to reactivate dormant muscles, challenging the body with fewer repetitions using a higher weight will bring about quicker and more improved results.

Resistance exercises (triceps, obliques and stomach)

Build up to completing three sets of 12 repetitions, with a 60 second recovery between sets.

Core exercises

Build up to holding each exercise for 60 seconds.

Cardiovascular exercises

Build up to completing three, 20 minute sessions each week.

The end results of dropping a dress size without dieting

Simply by carrying out the specific exercises outlined above, within six weeks, you will notice that your body has become noticeably leaner and firmer. Additionally, you will have broken out of the yo-yo diet syndrome and by sticking to your new-found healthy regime, you will see your dress size falling instead of rising!

Source: realbuzz

Top 10 health mistakes to avoid

How to be healthier

There are many different things that can be detrimental to your health — but here are 10 health mistakes you really need to avoid.

Health mistake 1: Binge drinking

Given that government guidelines allow you to have a drink every day of the week, you might think that having several alcohol-free days is better. That’s true, provided you stick to the recommended daily limits on the other days. The trouble is, many people ‘save up’ their units during the week and neck them all at the weekend. Evidence suggests that this is more harmful than a more moderate but regular alcohol intake, yet among women in their 20s, 60 per cent of the alcohol consumed is in bouts of heavy drinking (more than six units in one sitting) — while for men, half the drinking is done in binge bouts (more than eight units). As well as putting your liver under extreme stress — as it can only metabolise one unit of alcohol per hour — binge drinking puts you at risk of accidents and dangerous situations, and in the long term is linked to hypertension, stroke, heart disease, some cancers and poor bone health.

Health mistake 2: Substituting the gym for daily activity

It’s great that you go to the gym three times a week, for an hour a time, but overall, that amounts to three hours a week of activity out of a potential 168! It’s not so great when you put it like that, is it? In a fascinating study at the University of Maastricht, researchers found that gym-goers burn fewer calories on an overall weekly basis than people who are generally active (walking and cycling to get around and performing normal daily activities) but do no ‘official’ exercise. The researchers speculated that gym goers in the study subconsciously used less energy the rest of the time, believing that they had ‘done their bit’ already. So by all means, keep up the gym visits, but don’t think it gives you carte blanche to spend the rest of the day on the sofa!

Health mistake 3: Thinking ‘low fat’ means ‘low calorie’

If more of us made ‘always read the label’ our mantra, we’d be a healthier nation! Lots of us scoff down foods flagged up as ‘reduced fat’ or ‘low fat’, believing that they must be low calorie. But here’s the thing: firstly, just because the fat has been ‘reduced’, it doesn’t mean the product is actually low in fat. For example, if the original fat content of a standard product is 20g, and in the reduced-fat version it has been reduced to 15g, it is still five times higher than the ‘3g of fat per serving’ that officially qualifies a food as ‘low fat’. Secondly, lost flavour is often replaced by sugar in reduced fat products, and calorie count remains high. Don’t diet in denial — read the label!

Health mistake 4: Social smoking

You might think that the ‘odd cigarette’ that you have with a few drinks on a night out is pretty harmless, but you are treading on dangerous ground with a drug as addictive as nicotine. It only takes seconds for nicotine to reach the brain, but its effects — including increased nervous system activity, elevated heart rate, blood sugar elevation and narrowing of the blood vessels — can last for an entire day. And it doesn’t matter if you smoke only one cigarette a week or one pack — the damaging effects start right away and get worse as you continue smoking. Also, people who only smoke occasionally are less likely to ever stop smoking than heavier smokers. And what if your occasional smoke is a joint? Well, while it’s unlikely that you would smoke as many joints as cigarettes, marijuana has three times the amount of tar as tobacco and three to five times the amount of carbon monoxide.

Health mistake 5: Drinking too much caffeine

There is nothing wrong with the odd cup of tea or coffee, but if the staff in Starbucks know you by name, you may be overdoing it! Excessive caffeine intake overstimulates the adrenal glands so that they become ‘switched on’ all the time, and therefore make you feel constantly nervy or edgy. Caffeine also increases the heart rate, affects sleep patterns and can cause headaches and tummy upsets. Also, bear in mind that if you drink cappuccinos or lattes, you are taking in quite a considerable number of calories in every cup. The best advice is to go for quality rather than quantity and to really savour a few cups of tea or coffee, rather than to drink it mindlessly throughout the day.

Health mistake 6: Failing to set up your workstation properly

A chair that’s too low or too high, a flickering screen, a desk set-up that means your spine or neck is twisted — all these workstation faux pas take their toll on your musculoskeletal system, causing everything from headaches and neck pain, to hunched shoulders and backache. The thing to bear in mind when setting up your workstation is right angles. You want your hips and knees at a right angle, with your feet supported by the floor or on a footrest, then you want your elbows at a right angle, forearms supported by the desk or keyboard support. Your eyeline should be level with the top of the screen. No matter how perfect your desk set-up, you should also get up at least once an hour to walk around and stretch.

Health mistake 7: Performing unsafe sex

We might be living in the enlightened 21^st century, but more people are having more sex with more partners — and much of this sexual activity is unprotected. The number of new cases of STIs such as chlamydia, syphilis and gonorrhoea is increasing while diagnosed cases of HIV are also on the rise. It’s not that we don’t know the risks of unprotected sex — it’s just that in the heat of the moment, we’re failing to take the appropriate action by forgetting to use condoms. Taking responsibility for your own sexual health — and that of your current or future partners — is one of the most important health changes you can make.

Health mistake 8: Not checking yourself out

Ladies — when did you last check your breasts? Guys — when did you last check your testicles? Sorry to be so personal, but performing these simple self health-checks could save your life. For example, research shows that the majority of breast cancer symptoms are first spotted by the women themselves. The best time to check your breasts is just after your period, when they tend to be softer. Use the flat side of your hand to move gently over each breast in a circular motion, checking under the armpits as well as across the entire surface of each breast. Also, look in the mirror with your hands on your hips and then on your head to check for symmetry, and look for any dimples, bulges or other irregularities. Men should regularly check their testicles in the bath or shower, feeling for any lumps or swelling, tenderness or change in size. And see your doctor immediately if you spot blood in your semen or urine. If testicular cancer is caught early, it is relatively easy to cure.

Health mistake 9: Keeping water in a re-used plastic bottle

Drinking plenty of water contributes to good health, but re-using a plastic bottle to store water in isn’t a good idea. While the jury is still out on whether there is any danger from potentially carcinogenic substances ‘leaching out’ from polyethylene terephthalate (PET) bottles after they have been opened, a University of Calgary study found bacteria thriving in water samples taken from students’ bottles that had been used and then refilled without being cleaned. If you do choose to re-use a plastic bottle — or use a sports drink container — wash it out with hot soapy water and dry it thoroughly between uses to keep germs at bay.

Health mistake 10: Bottling up stress

A life without stress would be a life lived in a sealed, sterile box — but there are ways of learning to deal with stress which work better than the ‘stiff upper lip’ approach. And learning a few coping mechanisms is well worthwhile, as the evidence that stress can be detrimental to your health is now irrefutable. ssed people exposed to a cold virus were more likely to catch a cold than non-stressed folk.

Source: realbuzz

10 easy ways to cut out calories

How to eat less and lose weight without feeling deprived

Losing weight can be hard work, especially when your stomach is rumbling and you’re craving your favourite treats. However, cutting out calories needn’t be quite as difficult as you think. Here are 10 almost effortless ways to cut back on calories without feeling as though you are missing out.

Calorie saver 1: Buy a non-stick pan

Cooking meals from scratch is one of the most effective ways to save on calories. However, by paying attention to what you are cooking with, you can easily cut out even more. Cooking with oils can add literally hundreds of calories on to a meal (with most oils containing around 120 calories per tablespoon), often without contributing vastly to its taste. To cut down on unnecessary calories, invest in a non-stick pan which requires much less oil or, in some cases, none at all.

Calorie saver 2: Recreate your favourite treats

Making homemade versions of your favourite treats can help you to save on calories without compromising on taste. By making your own treats, you are in charge of what goes into them and can make ingredient swaps to further cut the calorie content. For instance, try swapping sugar for agave nectar (which is sweeter than sugar, so you will need less), replacing cream with evaporated milk or yoghurt, and using low fat coconut milk in your favourite curry. Cooking also burns off more calories than opening a packet, making this a great calorie-saving way to treat yourself.

Calorie saver 3: Spice up your meals

If you’re looking to reduce the amount of calories in your meals, using more spices, herbs and chillies in your food can help. Adding herbs and seasonings to your meals can add extra flavour to your food and give your meals a kick, without adding any extra calories. As an added bonus, chilli peppers and spices such as cinnamon, cayenne, black pepper and ginger can actually promote weight loss, helping you to burn off any superfluous calories consumed.

Calorie saver 4: Skip the condiments

If you consider yourself a healthy eater yet you still can’t ditch those extra pounds, it may be time to look at what you are eating alongside your meals. Oily and sugary dressings, dips and sauces can add a surprisingly high amount of calories on to what is otherwise a healthy and low calorie meal. Avoid those sneaky calories by opting for smaller amounts of low calorie condiments such as balsamic vinegar, salsa or brown mustard, or try skipping these extras entirely.

Calorie saver 5: Buy smaller plates

While you may only eat three daily meals, many of us have grown used to eating much larger portions than we actually need, meaning that you could be consuming the equivalent of six or more standard serving sizes each day. As many of us feel compelled to eat large portions simply because they are there, help yourself to resist temptation by only purchasing small portions of your favourite treats – even if the bigger ones do seem like good value for money! Also, try swapping your plates, bowls and glasses for smaller ones, which will help you to control your serving sizes.

Calorie saver 6: Chew more slowly

It generally takes a minimum of 20 minutes for your body to register feelings of fullness, meaning that the more quickly you consume your meals, the more you will feel compelled to eat before you start to feel full. Research results published in the American Journal of Clinical Nutrition found that those who chewed each mouthful 40 times ate nearly 12 per cent fewer calories than those who chewed just 15 times, so try taking your time over each mouthful to help cut back on calories.

Calorie saver 7: Cut back on liquid calories

While many of us pay attention to what we eat, we often ignore those calories consumed in liquid form. However, these could add up to a significant amount of your daily total. While alcohol is the main liquid calorie culprit, soft drinks, fruit juice, smoothies and many hot drinks can also contain a vast amount of calories, and often next to no nutritional value. To reduce your calorie intake without changing what you eat, try swapping calorie-rich drinks for herbal tea or water. Alternatively, replace milky lattes for skinny versions and fizzy drinks for fruit juice diluted with sparkling water.

Calorie saver 8: Get more sleep

For a truly effortless way to cut back on your calorie intake, research suggests getting more sleep could do the trick. A study by Columbia University found that when people are sleep-deprived they eat almost 300 calories more a day than when they have had adequate rest. It is thought that this is because lack of sleep stimulates the production of our hunger hormone, ghrelin, while also lowering levels of leptin; the hormone that makes you feel full.

Calorie saver 9: Choose filling foods

If you want to eat fewer calories but still feel full, you need to be smart with your food choices. Opt for more filling foods rich in protein and fibre; both of which can help you to feel fuller for longer). Also, opt for ‘bulky’ foods which will fill up the stomach without you taking in a lot of calories. Experts at the University of Sydney developed a ‘Satiety Index’ based on how long foods will stop you from feeling hungry, and identified the most filling foods as potatoes, fish, oats, apples and oranges, wholewheat pasta, beef, beans, grapes, wholemeal bread and popcorn.

Calorie saver 10: Pay attention to your meals

Many of us consume an unnecessary amount of calories simply because we are not paying attention to what we are eating. According to research findings published in the British Journal of Nutrition, eating when distracted can cause you to ignore your body’s signals that you’ve had enough, leading you to eat more than you normally would. To cut your calorie intake, try to eat at the table, rather than in front of a TV or computer screen, and learn to really savour your food.

 Source: Realbuzz

30 Ways to Prevent Diabetes

Diabetes can be a difficult ailment to deal with. However, with proper control, its symptoms can be prevented from surfacing. Here are some steps, to keep you from contracting diabetes.

1. Weight Management

Taking control of your weight is the first step in warding off chances of developing diabetes. A controlled weight not only helps to keep blood-sugar levels in check, but also maintains overall well-being.

2. Exercise

Proper exercise is the key element in maintaining optimum health. Studies have shown that exercise improves the blood flow and clears sugar levels in the blood. This results in higher metabolism and lower risks of diabetes.

3. Avoid Trans-Fats

Trans-fats lower the body’s capability to absorb protein, withholding insulin secretion in the body. This marks an increase in the blood-sugar levels. Avoiding trans-fat containing processed foods will help keep risks of diabetes, at bay.

4. No Sugar

Moderate consumption of sugar will keep blood-sugar levels in check. However, rampant consumption of unnaturally sweetened processed foods will inhibit insulin production and result in the onset of diabetes. Thus, avoiding sugar wholly will be the best approach in the prevention of diabetes.

5. No Refined Carbohydrates

Avoid white rice, pasta, popcorn, rice-puffs and white flour, if you wish to control your blood-sugar levels. During diabetes, the body loses its ability to assimilate complex carbohydrates, causing a rampant sugar deposition in blood as sugar. Avoiding the above-mentioned complex carbohydrates will ensure that your insulin production stays unaffected.

6. Fibre

A fibre-rich diet is highly conducive to controlling blood-sugar levels. The absorbed fibre tends to absorb the sugar in the blood and facilitate insulin secretion to normalize diabetes. Consuming whole-wheat and multi-grain products will load up the body with fibre.

7. No Smoking

Smoking increases chances of contracting diabetes, since it begins to affect cardiovascular health and hormonal secretions in the long run. Carbon deposition in the blood results in inhibited absorption of assimilated nutrients. Giving up your smoking habit will, thus, boost your health and keep diabetes away.

8. Fresh Fruits

Natural fruit sugars are the best options, as dietary supplements, since they provide all the necessary vitamins and minerals required. Studies have shown that an adequate intake of Vitamin A and C maintains blood and bone health. Include fresh citrus fruits like oranges, apples, pineapples, grapes and lemons in your diet. Consume bananas in moderation, since their sugar structure is more complex than that of citrus fruits.

9. Fresh Vegetables

Fresh vegetables are rich sources of iron, zinc, potassium, calcium and other essential nutrients. These nutrients restore the balance and aid in overall cardiovascular and nervous health. This prompts the body to assimilate proteins and produce insulin in an optimum level.

10. Green Tea

Green tea is nothing less than a miracle cure for ailments. Consuming a cup of unsweetened green tea regularly will rid the body of free radicals and let the antioxidants, contained within, normalize the blood sugar levels. This will aid in reducing diabetes and help keep the chances at bay.

11. Coffee

Although caffeine has been known to increase chances of cardiovascular ailments, a moderate consumption tends to curb the increase of blood sugar levels. Caffeine has been known to suppress hunger pangs, which in the long run can curb an unruly sweet-tooth syndrome, from loading up the body with unnecessary calories.

12. Small, Frequent Meals

High metabolic rates are highly conducive in maintaining blood-sugar levels and nothing keeps metabolism more fired up than consuming small portions, frequently. Studies have shown that frequent meals result in greater absorption of nutrients and lesser deposition of fat. Without fat deposition, the insulin secretion is normalized.

13. Cardiovascular Health

With an onset of diabetes, cardiovascular health is the first aspect to be affected. Without proper care, diabetic patients develop heart ailments within a short span of time. In order to keep their diabetes in check, they need to monitor their cholesterol levels closely. Through proper medication, diet and rigorous exercise, one can keep their heart healthy.

14. Avoid Red Meat

When consumed in excess, the polyphenols in red meat tend to raise blood cholesterol levels. Red meats, due to their complicated protein structures are digested much slowly. Thus, consuming red meat tends to bring down the metabolic rate and hinder insulin secretion.

15. Cinnamon Powder

Powdered cinnamon, apart from spicing up your foods, has the ability to lower blood sugar levels, as well. Take a pinch of cinnamon with warm water every day and kiss diabetes goodbye.

16. Stress Management

Oxytocin and serotonin are responsible for keeping the nerves functioning on optimum levels. The release of adrenaline under great stress, on the other hand, tends to disrupt insulin secretions. Doing away with stress is, therefore, the most potent way of minimizing the harmful effects of high-blood sugar.

17. High Protein Diet

A diet high in protein is extremely conducive in maintaining energy levels in the body, since people with risks of diabetes are recommended to stay off diets with complex carbohydrates and high fat content. Not only does it aid in normalizing the wear-and-tear of the body, but also maintains a high metabolic rate.

18. Avoid Fast Foods

When it comes to epitomizing bad health, fast foods grace the very top of the pyramid. Not only are they replete in excessive salt, processed sugars and complex carbohydrates but are also steeped in unhealthy oils containing trans-fats. In order to maintain healthy blood-sugar levels, cutting down on fast-foods is a must!

19. Regular Blood-Sugar Checks

Keeping tab on your blood sugar levels is an excellent way to monitor your chances of contracting diabetes. Buy a blood-glucose monitor to be more hands-on in the testing process. These devices require a small sample of blood to determine if your sugar levels are within control or not.

20. Regular Consultation

An ailment like diabetes requires constant check-up. Careful diagnosis keeps blood-sugar within the optimum levels. Since monthly check-ups and blood tests will determine the appropriate dosage to cure one of diabetes, setting up regular consultations with your doctor will be the best option to resort to.

21. Sleep Well

A good night’s sleep is as essential for proper health, as food or exercise. Studies have shown that adults sleeping for 7-8 hours every night have experienced lesser chances of contracting diabetes in the long run, than those who sleep for fewer hours. The science behind it claims that sleep calms the brain and facilitates the normal hormone secretion. Lack of sleep upsets the normal hormonal balance.

22. Avoid Salt

Moderate salt intake is the key factor in controlling diabetes. Salt is responsible for tempering the osmotic balance of the body, which when upset, tends to give rise to various hormonal anomalies. Its ability to hinder insulin production tends to aggravate risks of Type-2 diabetes.

23. Take Care of Bruises

In diabetes, the immune system of the body is rendered weak, which means that minor injuries don’t tend to heal easily. Thus, unexplained cuts and bruises are primary physical signs of high blood-sugar levels.

24. Drink Water

Water tends to mobilize the high sugar content in blood and thereby helps in preventing aggravation. Drinking 2.5 litres of water, on a daily basis, will not only regulate physical functions but will also lower chances of cardiovascular and diabetic ailments.

25. Lean Meat

Lean meats are great substitutes for non-vegetarians under diabetes risk. The high protein content is essential to sustain physical well-being, since fats and high-carbohydrate diets are out of the question.

26. More Calcium

Consuming optimum amounts of calcium, whether in supplement form or in diet, can reduce chances of contracting diabetes. Studies have shown that people consuming 500 mg in supplement form have experienced 25% less chances of developing Type-2 diabetes.

27. Vinegar

Vinegar is an excellent dietary compound responsible for diluting concentrated sugar-levels in the blood. Studies have shown that two spoonfuls of vinegar before a meal can reduce the glucose influx.

28. Soy

Soy proteins are one of the miracle cures for reducing diabetes among crucial patients. The isoflavones contained in them reduce the sugar content in blood and keep the body nourished, while accumulating much fewer calories, when compared to other foods.

29. Skip Aerated Drinks

Colas and other aerated beverages are replete with excessively high sugar content, which is detrimental to the existing blood-sugar levels. Its sugar content is also a rampant source of empty calories, which hinders the physical ability to assimilate nutrients.

30. Sunlight

Studies have shown that moderate exposure to sunlight boosts the physical synthesis of vitamin D, which is essential for doing away with insulin resistance in the body. Lack of Vitamin D results in low insulin production. While soaking up the sun might sound like an excellent yet easy remedy, to reduce diabetes levels, one must pay attention not to overexpose themselves to avoid risks of skin cancer.

Diabetes is completely manageable, if handled with dedication and care. By following the above-mentioned steps, one can steer clear of the harmful effects of diabetes.

More on MensXP

Source: Yahoo!

The Only Move You Need to Whittle Your Waist

Trendy peplum dresses and tops may not be the corsets of yore, but they definitely accentuate your waistline and hips. Throw the spotlight on your trim middle with a move that targets your whole core. (It works for skinny jeans, too!) 

All you really need is one great lower body toner to trim your tummy, says Klara Bella, a yoga and Pilates instructor at Zooga Yoga in Culver City, California. Incorporate this multi-tasking move into your regular routine 3 to 4 times a week to "work your deep core muscles and engage the oblique muscles, which will help slim down your waist."

Sideline Leg Lift 
Lay down on the left side of your body, staying in a long line from the crown of the head to the toes. Stretch your bottom arm out and lay your head down. Bending the top elbow, place your top arm's palm on the mat in front of you. 

Keeping your big toe joints touching, flex your feet at the ankles. Lengthen through the inseam of the legs as you send the sit bones toward the heels to create space in your lower back. Draw your lower abdomen in toward the spine to stabilize it and stack the hips. Slide your shoulderblades down your back away from your ears as you draw the ribs in. Inhale, lifting the top leg a couple of inches away from the mat. 

Keep lengthening through your heels. Exhale, hugging the belly button to the spine and pull the ribs in towards each other as if you were wearing a corset. Lift your bottom leg to meet the top one. 

Pause with no inhale. Firing from the belly, exhale even more. Lift both legs higher simultaneously and pause with no inhale again. Exhale even more, lowering both legs down and resisting the descent. Inhale. Do 8 to 10 reps then repeat on the other side. 

Source: Yahoo!

Supercharge your metabolism in 24 hours

Can you really change your metabolism?

The good news is you can eat and exercise to increase your daily calorie-burn dramatically. We've rounded up the health experts to tell you what food and drink burns-off calories, and the simple changes you can make every day to send that metabolism sky high.

What exactly is metabolism?

"The term 'metabolism' is the rate at which your body performs all of its functions. It's made-up of three components; your basal metabolic rate, which is the amount of energy you need for your body to function at rest, and burn calories at-rest; physical activity level, the amount of energy required to carry-out daily activities, and the thermogenic effect of food; the amount of energy required to digest and absorb food," says Jennie Cockcroft, Nutritional Director for Purely Nutrition.

Eat breakfast

According to Samar Tarabay, a nutritionist from Holland & Barrett , "your metabolism slows-down overnight, as no food is consumed for around nine to 12 hours. When you skip breakfast, you signal your metabolism to slow-down; your body thinks it needs to conserve energy as food is in short supply. Breakfast kick-starts the metabolism, reminding it to get moving. If you're skipping breakfast, your metabolism continues to 'sleep' and not engage in fat-burning activities until you wake it up at lunchtime.'

Vitamins and minerals to give you a boost

"Increase your intake of iodine, zinc and selenium for thyroid health, which governs the metabolism. Calcium speeds up your metabolism, so try to keep moving, as this encourages the lymph system to move faster," advises Jacquie Lane, Nutritional Therapist and Director of Studies at the College of Naturopathic Medicine.

Drink green tea

Green tea contains polyphenols called catechins, which aids liver detox, thus enabling effective metabolism of fats and toxins. Green tea also contains thermogenic which gives the metabolism a nudge to work more effectively,' says Lane.

Go for a walk

Jump off the bus a step early or take the stairs. According to Lane, you should "increase your walking daily, as this really works."

Practise 'mindful eating'

Victoria Wills , wellbeing guru and hypnotherapist suggests using 'mindful eating' to boost your metabolism. "Change your focus away from what you eat, to how you eat. If you eat breakfast on-the-run, or eat lunch at your desk, then make space for half an hour where your only focus is eating, rather than a million things. It takes 20 minutes for your stomach to register that it's full, so you really do need half an hour for your lunch break. The digestive process starts when you look at and smell your food, so you need to focus on your food rather than the PC, chew your food thoroughly, and focus-on what you are eating."

Diet tips to boost your metabolism

Victoria Cleary Ford, dietary therapist for The Pure Package  says "variety is the key to a healthy diet, but in the mornings, it can be easier to stick with routines. Eat porridge as it provides wholegrain and fibre, with a teaspoon of ground linseeds, topped with fresh fruit (vitamins) and a generous serving of organic, pro-biotic yoghurt.
If you have time, a slice of rye bread, with scrambled egg with added pro-biotic yoghurt rather than cream. And add fresh tomatoes too.
A glass of fruit juice is a good source of vitamins in the morning, however, it's high in fruit sugar which can cause blood sugar spikes, so dilute with water. During the day snack on nuts and seeds as they are a good source of protein and essential fatty acids, essential for the body to run and burn fat."

Calorie-burning exercise

"The time of day you exercise doesn't have a significant impact on calorie burning. There isn't a best time to work out. However, exercising in the morning helps to kick-start your system and builds endorphin levels to help put you in a good mood for the day. Around 6pm your muscle strength is at its peak and therefore you're less likely to injure yourself. You're also more alert at this time, as research tells us that body temperature and hormones are higher in late afternoon, which means you may get slightly better calorie-burning effect, " advises Steve Miller, lifestyle guru and author of Get Off Your Arse And Lose Weight.
According to Cockcroft, "increasing the amount you exercise will increase muscle-mass, and reduce fat mass. Increasing your body's muscle mass automatically increases your metabolism, as muscle requires more calories to maintain than fat. Try resistance training such as water aerobics or circuit training. During exercise, our bodies use up glycogen stores, so make sure you eat carbohydrate-rich food beforehand such as wholemeal pastas, bread and potatoes."

Source: Yahoo!