The Potato Couch Guide To Start Losing Weight

We all have periods when we simply sulk at home on the couch in front of the TV, doing nothing but munch on unhealthy snacks for hours while watching Keeping Up with the Kardashians or Uncle Grandpa.

Whether you are a couch potato for a day or a month, this type of inactivity and passiveness will affect your health at many levels.

Recent research shows that acting as a potato couch has more negative effects that we initially thought. A report from Tel Aviv University has found that the precursors of fat called preadipocyte cells tend to mature into fat cells quicker when your body is lying or sitting down.

This means your body gains weight faster than for those who eat a lot but still maintain an active lifestyle.

To break this habit, you need to start an exercise routine, no matter how minimal the physical activity is. Some is better than none!

Once you practice a specific routine on a daily basis, it becomes a habit. Soon enough, your body will thank you for deciding to apply the necessary actions to become physically fitter. But how do you start?

Follow the steps below to help you get out of that potato-couch state.

Step 1: Choose An Activity

If exercising is completely foreign to you, it is best to start with simple exercises like walking or riding a bicycle. Get used to how your weight feels when you move. By taking long walks or rides everyday, you will start to notice that your mind is clearer and you have more energy throughout the day.

Picking an activity you like is also important when choosing to do something new. You should never view exercise as a punishment, but rather a hobby that you enjoy and look forward to. If you want to start learning how to dance, you can enroll yourself in a dance class for beginners and observe how your body responds to this activity.

Regular activities like swimming in the pool, cleaning the house, gardening or riding a bike, also count as exercises. You do not necessarily need to go to the gym right away to do some work out. You can start at home and make these daily chores purposeful.

Step 2: Set Achievable And Clear Goals

It is important that you set achievable weekly goals. For other people, it might be to swim 4 laps this week and 5 laps the next week. For you, you can use the stairs once a day and double the activity next week. Or anything else that fits your particular situation.

Set one simple, clear and realistic goal at a time. Start small and build up from there. When your goals are clear and achievable, you will continue to work with the purpose of self improvement.

Make sure to track your weekly achievements so that you have a visual representation of how well you are doing.

Step 3: Push Yourself Harder

If you have been going slow for weeks and your typical activities have started to feel comfortable, push yourself a bit more. For example, if you have been walking for two weeks, it is time to add some jogging to your health-boosting routine. You can even try to sign up for a gym membership if you are already confident enough.

Joining a fitness program is also an option you can look for. Following a program specifically tailored to people who are less physically active will help you get back on your feet and start losing weight faster than doing it on your own.

As your weight drops, your fitness level will increase. When it does, you will definitely see the perks of living an active lifestyle.

Step 4: Give Yourself A Reward

Rewarding yourself is important, just do not do it with food. You can reward yourself by putting money in a jar for every 5 lbs you lose, or getting a closet makeover every 8 weeks and see how many pants sizes you have dropped.

As of the moment, scientists are trying to find out what amount of sedentary activity is considered to be acceptable. But just to be safe, health practitioners are recommending to limit your television time and other sedentary activities like playing video games or surfing the internet.

If you sit down most of the time at work, it is also best to convert your office space into a stand up desk so that you get more regular physical movement. If this is not possible, taking short but frequent breaks to walk around or to stretch your body will also help.

Living a couch potato does not only make you gain weight, it also puts you at risk of obesity-related diseases like diabetes and stroke. To avoid all the health complications that can detrimentally affect your health, it is best to start getting up and becoming active.

The Truth about the Master Cleanse

The Master Cleanse Diet is a method used to help detoxify your system. This diet takes around six to ten days. The diet is also known as the Maple Syrup Diet and the Lemon Detox diet. In the year 1941, Stanley Burroughs was the one that introduced everyone to this incredible diet.

When on the Master Cleanse Diet, people drink a mixture of either lemon juice, Grade B maple syrup and cayenne pepper. You need to drink at least 6 to 8 glasses per day plus they also need to have plenty of water while on the Master Cleanse Diet.

The Master Cleanse is essentially a modified juice fast with an absence of food. One thing about this diet is that the metabolism might slow down and to prevent this from happening, there are things that you must do in order to make sure that your metabolism is kept up to speed so that you can have the energy that you need to perform your daily tasks.

Without having a good metabolism it might be hard to exercise and do other things but we are going to show you how you won’t have to worry about that anymore.


The very first thing to know is that when you’re on this diet you’ll need to exercise every day. When you exercise every day your metabolism starts to speed up and your energy levels starts to increase daily. If you begin to feel lethargic or weak do less strenuous exercise such as Yoga or Tai Chi.

After you get a good workout your metabolism stays elevated for up to around 12 hours. The exercise does not need to be very hard. All that is required is some walking or a 30-minute workout.

Cayenne pepper, which is one of the key ingredients in the cleanse drink, also helps to raise your metabolic rate by up to 50% for up to 3 hours.

Green tea is another wonderful drink but did you know how healthy it is for you? If you want to have plenty of energy, the recommended thing to do is to have between 8-10 cups of green tea daily. The main reason why green tea works is because it’s a very powerful and strong antioxidant and it can boost up the metabolism fast.

Have more hot pepper because it can help with the cleansing process and your level of energy stays at a normal and healthy balance.

As stated above, drinking plenty of water is a must with this diet. It is recommended that you should drink at least 1 gallon of water when you’re on it to help flush out your system and get rid of the toxins that are not healthy for you. If you continue to feel tired, talk with your doctor and see if you should take additional supplements while on this diet.

Why You Are Getting Heartburns

You could be enjoying a perfect day, then all of a sudden feel a burning sensation that causes discomfort below your breastbone or upper belly. At that moment, your mood gets crippled and you could become extremely uncomfortable. That irritation is what is called a heartburn.

In most cases, heartburn is as the result of having too much stomach acid that keeps refluxing back into the throat. Doctors may provide prescriptions to ease the burning sensation. However, the medicine may fail to work if you don’t know what causes your acid reflux. Here are the main reasons for getting heartburns.

1. Medication

If you often buy over-the-counter meds for fast relief they could cause heartburn or even make it worse. Some prescription meds may also cause that. The most common offenders are non-steroidal anti-inflammatory medicines like ibuprofen and others.

Beta blockers and calcium channel blockers (medicines for blood pressure) can also provoke heartburn. Taking these medications relax the esophageal sphincter that typically closes to contain stomach acids. When this muscle relaxes, acid can seep up into the esophagus and cause heartburn.

2. Age

As you grow older, stomach acid production goes downhill, making you susceptible to frequent heartburns. Generally speaking this medical condition affects people more when they get older, and most younger people do not even know about it.

Aging makes your entire digestive system weaker and more prone to various types of ailments, and as you age you need to watch out when you are eating in order to avoid issues like heartburn.

3. Stress

Researchers suggest that stress can cause changes in the brain that turn up to become pain receptors – making you more sensitive to slight increases in stomach acid levels. Stress can decrease the production of substances called prostaglandins as well, which normally protect the stomach from the effects of gastric acids. This could increase your perception of discomfort.

Stress could be one of the reasons why acid reflux gets worse or keeps popping up. The best solution would be to find ways to manage stress and learn ways to react to stressors. Try adopting deep breathing techniques that will return your heart rate back to its normal state in about 30 seconds.

Short walks can also help reduce stress if you feel heated up. When you feel stress cropping on to you, recognize it and work on it before it gets worse.

4. Medical Conditions

Conditions like SIBO, low thyroid function, adrenal fatigue, among others can interfere with your digestive tract activity.When the body is sick, it tends to throw off your body’s production of hormones. These hormones somehow affect your digestive system and encourages it to produce more gastric acids.

On top of medical conditions, the over-the-counter medications prescribed by the doctor to treat this can als add up to the production of gastric acids.

5. Food Intolerances

Meals that are high in oils and fats are the main causes of daily reflux. Gluten and dairy also cause heartburn especially to people who are highly sensitive to them. Eating foods that are already highly acidic like citrus and vinegar-based foods can also add up to the already-existing acids in your stomach. To prevent this from happening, try to steer clear from foods that causes heartburn, and the symptoms will subside after a few days.

6. H. pylori Infection

According to most doctors, this is the most common bacteria that causes heartburns. Some of the factors mentioned above, including lack of sleep, will cause the bacteria to proliferate and cause digestive symptoms.

The bacterium Helicobacter Pylori also known as H.pylori then affects the lining of the stomach tissues through this manner: When people get infected by this bacteria, the natural defense of your body to protect it from the spreading pathogens is to produce more acid.

This is supposed to kill the unwanted flora. But when things do not go as expected, it can cause excess acid production and heartburn – which will then lead to ulcers if left untreated.

Heartburn is caused by many factors that can lead to sore throat, chronic cough, chest pain and even stomach ulcers. So try to avoid this problem by staying healthy. Seeing your doctor to get a full physical exam can also detect any conditions that can cause excess stomach acid production.

Natural Remedies For Weight Loss

lemon juice
Lemon water started to get a lot of buzz after Hollywood celebrities like Dina Manzo (Real Housewives of New Jersey star) and Gwyneth Paltrow tagged this as a wonder drink. They are both convinced that it can aid weight loss. But some are questioning if this belief is too good to be true.

According to Alissa Rumsey, R.D., of the Academy of Nutrition and Dietetics, lemon in a glass of hot water cannot make you lose weight instantly. But if you take it as a substitute for soda, fruit juice or coffee with sugar and other beverages with high calories, it will lead to a calorie deficit. As a result, you will lose weight.

Lemon water, hot or cold, helps a person keep his metabolism humming. You cannot say you have a healthy diet if you are not properly hydrated. Hydration is a very critical element of a healthy diet because it can naturally enhance your metabolic rate.

Water with lemon is a good alternative to plain water, which tastes bland. This works like ordinary drinking water added with a fruity flavour without the calories. It might be uncommon to see a weight loss product having lemon as a key ingredient, but it has some potency.

When it comes to making the body burn more fats, it could be as efficient as natural dietary supplements sold online. There is no complicated formula to be used. They are all natural and helpful in melting those unwanted fats away.

Bloating is another thing that water lemon can instantly solve because it acts as a mild diuretic. But, if you are experiencing it for quite some time, it is best to decipher what caused it to happen and what you can do to effectively stop it. The most common culprits include too much salty foods, eating too fast, foods containing sugar alcohols and drinking through a straw.

An expert said that it is not suggested that you religiously chug lemon water if you are experiencing acid reflux or heartburn. The citrus in the lemon will only aggravate the symptoms.

If you are trying to lose weight, water with lemon can work as an aid. Unfortunately, this does not and will not work like a magic potion that can melt all the excessive fats in a few hours. Some believe that it’s not actually the lemon, but the water does the work. They think that lemon only adds flavor but not the ability to burn fats or calories.

If you get disappointed because the added lemon cannot unleash the slimmer you right then and there, it still contains substances believed to help you lose extra pounds. Also, it has polyphenoids that act as antioxidants. These are plant compounds you can find in the lemon peel, and some are also present in lemon juice. These are helpful in stimulating the liver to burn more fats. This is based on a report printed in the Journal of Clinical Biochemistry and Nutrition.

If a well-balanced diet, daily exercise and lemon water cannot give you the desired results, you should consider consulting a doctor or a dietician to assist your condition. This is a crucial step to making your weight loss efforts working and successful.

Foods To Curе Diabetes

Diabetes, оr dіаbеtеѕ mеllіtuѕ, іѕ a grоuр оf mеtаbоlіс dіѕоrdеrѕ whісh саuѕеѕ the blооd sugar or blood gluсоѕе levels of the body to rise drastically.

Inadequate іnѕulіn production bу thе body іѕ thе mаіn contributory factor for dіаbеtеѕ. Hоwеvеr, diabetes mеllіtuѕ саn аlѕо bе саuѕеd when thе body does nоt rеѕроnd normally tо the effect of insulin.

Chrоnіс diabetes саn be саtеgоrіzеd as Type 1 diabetes or Tуре II dіаbеtеѕ. Mеdісаtіоn, along wіth a hеаlthу diet plan, саn hеlр control burgеоnіng blооd sugar levels tо a lаrgе extent. Sоmе роtеnt super fооdѕ whісh can ѕtаbіlіzе blood ѕugаr levels and соntrоl the рrоgrеѕѕіоn оf this dreaded disease аrе discussed bеlоw.


broccoli good for health
Broccoli is аn anti-diabetes ѕuреrhеrо.

Aѕ wіth other сruсіfеrоuѕ vеggіеѕ, lіkе kаlе аnd cauliflower, it соntаіnѕ a соmроund саllеd ѕulfоrарhаnе, which triggers several anti-inflammatory рrосеѕѕеѕ that іmрrоvе blооd ѕugаr соntrоl аnd protect blооd vessels frоm thе cardiovascular damage thаt’ѕ often a соnѕеԛuеnсе of diabetes.

Hеаrt dіѕеаѕе іѕ thе lеаdіng саuѕе of dеаth for реорlе wіth dіаbеtеѕ, so thіѕ рrоtесtіоn соuld bе a lifesaver. Sulfоrарhаnе аlѕо helps flір on the bоdу’ѕ nаturаl dеtоx mесhаnіѕmѕ, соаxіng enzymes tо turn dаngеrоuѕ саnсеr-саuѕіng сhеmісаlѕ іntо mоrе іnnосеnt forms that thе bоdу саn easily rеlеаѕе.

Sweet Potatoes

Cоntrаrу tо popular belief, eating ѕwееt роtаtоеѕ саn асtuаllу bring dоwn your blood ѕugаr level.

Swееt роtаtоеѕ are loaded wіth еѕѕеntіаl nutrіеntѕ which аrе especially bеnеfісіаl to реорlе whо hаvе Tуре II diabetes mеllіtuѕ. Thе high fіbеr content of ѕwееt роtаtоеѕ саn hеlр lоwеr blood gluсоѕе lеvеlѕ and рrеvеnt іnѕulіn resistance.

The high роtаѕѕіum and Vitamin C content of ѕwееt potatoes саn аlѕо lоwеr hіgh blood ѕugаr rеаdіngѕ. Diabetes mеllіtuѕ patients ѕhоuld соnѕumе оnlу steamed, stewed or bоіlеd ѕwееt роtаtоеѕ – as thеѕе сооkіng mеthоdѕ аrе mоrе conducive tо mаnаgіng rіѕіng blооd ѕugаr lеvеlѕ.


Fish іѕ a slimming star: rich іn protein, іt wіll hеlр to keep уоu ѕаtіѕfіеd after a meal; but аlѕо, fish соntаіnѕ a ѕресіаl tуре оf fat thаt helps сооl іnflаmmаtіоn. Thousands оf ѕtudіеѕ ѕhоw thаt реорlе wіth thе hіghеѕt blооd lеvеlѕ оf оmеgа-3 fаttу асіdѕ hаvе lеѕѕ body-wide іnflаmmаtіоn, thе vеrу inflammation thаt lеаdѕ tо and worsens dіаbеtеѕ аnd weight problems.

A fish-rich diet can also rеduсе уоur rіѕk оf developing hеаlth рrоblеmѕ, еѕресіаllу a stroke, аѕ a rеѕult of уоur diabetes. People who аtе bаkеd, brоіlеd, or ѕtеаmеd fіѕh reduced their оddѕ fоr a ѕtrоkе by 3 percent, аѕ reported in a University of Cambridge ѕtudу. (Hоwеvеr, fried fish—such as fast-food fіѕh sandwiches, fіѕh sticks, and frіеd seafood of аnу tуре—іnсrеаѕеd risk.)

Cаnnеllіnі Bеаnѕ

Packed wіth рrоtеіn аnd сhоlеѕtеrоl-lоwеrіng ѕоlublе fіbеr, lеgumеѕ ѕuсh аѕ tеndеr, white cannellini beans аrе ѕlоw to rаіѕе blооd ѕugаr. Aѕ раrt оf a University оf Tоrоntо study, 121 people with tуре 2 diabetes followed a hеаlthу dіеt containing a daily сuр оf bеаnѕ or whоlе grаіnѕ. Aftеr thrее mоnthѕ, thе bеаn grоuр ѕаw their A1с levels, a сhесk оf аvеrаgе blооd ѕugаr levels fall nеаrlу twice аѕ much аѕ thе whоlе-grаіn grоuр.

Dаrk Grееn Lеаfу Vеgеtаblеѕ

Dаrk grееn leafy vеgеtаblеѕ are excellent sources of іmроrtаnt nutrients. Inсludіng lеаfу greens іntо your daily diet can hеlр tо mіtіgаtе the negative еffесtѕ оf diabetes mеllіtuѕ. Grееn leafy vеgеtаblеѕ lіkе kаlе, collard аnd ѕріnасh аrе especially bеnеfісіаl to реорlе who ѕuffеr frоm Tуре II dіаbеtеѕ.

Thіѕ is bесаuѕе dark green lеаfу vеgеtаblеѕ are rісh ѕоurсеѕ оf magnesium. Eаtіng a dіеt thаt іѕ rісh іn magnesium саn hеlр ѕіgnіfісаntlу reduce thе рrоgrеѕѕіоn оf dіаbеtеѕ mеllіtuѕ. Thе high fіbеr соntеnt of lеаfу grееnѕ саn аlѕо assist in stabilizing blood glucose lеvеlѕ. Idеаllу, іndіvіduаlѕ dіаgnоѕеd wіth dіаbеtеѕ mеllіtuѕ аrе advised to eat аt lеаѕt two ѕеrvіngѕ оf dаrk grееn lеаfу vegetables dаіlу in thе form of ѕаlаdѕ.

Othеr fооdѕ thаt саn hеlр rеduсе dіаbеtеѕ аrе hіgh fіbеr foods bесаuѕе they hеlр ѕlоw down gluсоѕе absorption, foods hіgh іn сhrоmіum which саn іmрrоvе GTF gluсоѕе tolerance factor іn the bоdу аnd nаturаllу bаlаnсе оut blood gluсоѕе lеvеlѕ.

Aim for аt lеаѕt 30g оf fіbеr per day frоm vеgеtаblеѕ, avocados, bеrrіеѕ, nuts, аnd ѕееdѕ. MCFA’ѕ found in сосоnut аnd rеd palm оіl can help balance blооd ѕugаr lеvеlѕ аndise a рrеfеrrеd fuеl source fоr your bоdу rаthеr thаn ѕugаr.

The Benefits of Turmeric Curcumin

Turmeric is a compound found in the spice curcumin. This ancient spice, which has been popular in Asia since 2000 BC, belongs to the ginger family. It is popularly known for its curcuminoids phytochemicals that give wide-ranging health benefits.

This amazing spice is the focus of more than 9,000 medical and clinical research studies. On top of its medical benefits, turmeric’s vibrant yellowish hue is also used in dyeing clothes.

Curcuminoid Family

The curcuminoid family is responsible for the health benefits of turmeric. There are 3 phytochemicals that make this spice a powerhouse health source. First, there is diferuloylmethane. Also known as curcumin, this curcuminoid give turmeric its vibrant color. Then, there are demethoxycurcumin and bisdemethoxycurcumin, which are known clinically for their potent inhibitory effects.

Studies have shown that these phytochemicals have powerful effects that promote health including its functions as adaptogenic, antioxidant, epigenetic, neuroprotective, anti-inflammatory, and immunomodulatory. Curcumin with black pepper is popular supplement for people looking to naturally reduce chronic pain.

Specifically, turmeric is known for the following health benefits:

1.) Helps stabilize mood

Research has shown noticeable effects of turmeric among people who have depression and anxiety. A study published in the Journal of Affective Disorders show improvements in the mood of people who are known to have depression and anxiety after taking turmeric for 8 straight weeks.

2.) Promotes speedy healing for wounds and cuts

In a study published in the Life Science, turmeric curcumin has been discovered to speed the healing process of wounds and cuts. Its beneficial properties include oxidation as well as the modulation of redness and swelling.

Recent studies have backed these findings. Turmeric has been discovered to have the capacity to potentiate the natural healing processes of the body. This conclusion was demonstrated in a study where topical turmeric was applied on wounds in rats.

Based on the results, turmeric has improved wound contraction and increased collagen synthesis rates as well as the cell proliferation and tissue strength around the wound. The spice has also shown antioxidant properties that aid the wound’s healing process.

3.) Helps relieve pain and discomfort

A 4-week study published in the Journal of Clinical Interventions in Aging showed turmeric’s capacity to alleviate discomfort and pain. People who took turmeric were reported to enjoy pain relief without any side effects compared to those who took ibuprofen to address their discomfort.

4.) Soothes digestion

Turmeric has been used in India as a taste and color enhancer for thousands of years. Another reason is that it is known to soothe digestion and inhibit ulcer. In fact, modern research has backed this ancient practice. Based on the findings, turmeric has the capacity to inhibit ulcers by a whopping 85% rate. On top of this, it also shows great contribution in reducing tissue necrosis, hemorrhaging, and lesions.

5.) Regulates and balances cholesterol levels

A couple of studies have been conducted on the benefits of turmeric and its ability to regulate and balance the body’s cholesterol levels. Most of these studies show a remarkable reduction in cholesterol and lipid profiles while it increased good cholesterol levels in the body. The best part is that turmeric is known to be consistently safe with very low chances of causing side effects.

6.) Provides relief of active joint discomfort

A study comparing the effects of standard-of-care medication versus turmeric showed turmeric outperforming diclofenac sodium on all aspects of the medication. On top of it all, is that turmeric showed no adverse side effects compared to the standard-of-care medication.

7.) Helps balance sugar levels

Turmeric has been reported to have a number of positive benefits particularly in relation to type-2 diabetes. Studies have shown that turmeric has the capacity to treat B-cell lines and Islet cells, which in effect, encourages balanced blood sugar levels.

8.) Helps the body buffer and modulate excess irritation

Today’s stressful environment causes inflammatory conditions, which is believed to be the cause of many modern diseases. A study published in 2007 credits turmeric for its ability to inhibit inflammatory enzymes such nitric oxide synthase, lipoxygenase, and cyclooxygenase-2.

These are some of the many benefits that turmeric offers. There are turmeric supplements available in the market, but they can also be taken as part of your diet in rice, soups, or milk. 400-600 mg 3 times a day of standardized turmeric powder should be proven beneficial.

Best Type Of Rice To Lose More Weight

With so much information offered for free anywhere, it is quite a challenge to determine which one holds truth and valuable to you.

When it comes to weight loss, you do not need to complicate things. Shredding some excess pounds is often as easy as eating right and getting active. Although limiting calories is an important element of the most successful weight loss programs. The type of food you choose to consume is also essential.

Rice, a gluten-free grain is relatively affordable and a versatile ingredient in various recipes. This can be a great option when you are trying to lose weight, if and only if you pick the right kind.

Rice consists of 3 elements: the germ, the bran, and the endosperm. The germ contains a bundle of minerals and vitamins. The bran is where you can find the most dietary fiber. When brown rice is processed to produce other variety, the germ, and the bran are eliminated, leaving the endosperm behind.

You will find more than quick-to-digest carbs in the endosperm. This is the main reason white rice is such a nutritional flop compared to more nutritious brown rice. White rice is not just responsible for a sudden blood sugar rise; it can also lead to fat gain. So if you are interested in a fat diminisher system, read about the other rices below.

The best time for you to enjoy white rice is after a vigorous. At this point, your body can benefit more from the fast-digesting carbs that white rice offers. Mainly, the carbohydrates will be immediately taken up by the muscles to substitute spent energy stores.

Always keep in mind that some varieties of rice stimulate your energy needs and your well being than others. Rice is a prehistoric staple for millions of inhabitants of this modern world, but it has come under scrutiny in recent years. First came, the low-carbohydrates craze, which considered eating limited rice an express ticket to slimming down. Now, the upturn in Paleo eating has prompted a new generation of rice haters into full swing.

For various cultures, this grain represents beauty, prosperity, nourishment and even fertility. In some wedding ceremonies, you will witness the customary act of tossing rice at newlyweds. For those who train hard, rice can offer a perfect mix of nutrients an active body really needs to achieve optimal performance.

Even if other gluten-free grains like amaranth are creating such frenzy these days, rice remains a nourishing choice if you really know what to look for.

Food stores, health shops, and even bigger supermarkets are increasingly packed with the most healthy and tasteful varieties of rice from all across the world.

Take a look at the advantages and disadvantages of some of the most popular types of rice.
Let’s take a look at the pros and cons of several popular types.

1. The Wild Rice

Although it appears and grows like rice, but from a botanical standpoint, wild rice is not actually rice.

This is native to North America and is a seed of an aquatic grass, which is traditionally harvested via canoe by the indigenous people.

Many of today’s wild rice displayed on store shelves has been tamed already and grown in man-made paddies.

However, you can still locate some lake-grown, hand-harvested, and organic wild rice in some specialty stores. This variety of rice delivers a remarkable range of nutrients; magnesium, phosphorus, zinc, and B vitamins, which include the cancer-protective, foliate.

Wild rice has a smoky aroma and a chewy texture. Its nutty taste will definitely stand out when used in salads and soups. The only disadvantage is that it will take up to an hour to cook. You should consider preparing a huge batch or soak the grains overnight. This method will minimize the cooking time by 30%.

2. The Brown Rice

Basmati and Jasmine are varieties of brown rice that still have their germ and bran layers. It means that they give health conscious individuals with a range of essential nutrients like magnesium, B vitamins, and bone-building phosphorous.

Though the data says that more or less 50% of all Americans do not consume their daily requirement of magnesium, this is a very important mineral essential for proper muscle functioning. Low magnesium levels also contribute or at least foretell heart disease.

The dietary fiber that present in brown rice – approximately 5 grams in every cooked cup – can help anyone suppress hunger pangs leading to gut-busting junk and sweet food binges by decelerating digestion. You will surely enjoy brown rice with its nutty aroma missing from the white variety.

If you want to have a perfect pot of brown rice every time, place a cup of it with 1 ½ cups of water, and a few pinches of salt in a medium size pan. Bring it to a boil, adjust the heat to low for about half an hour. Once you turn off the heat, let it stand for 10 more minutes. Using a fork, fluff the rice.

If you want it to taste better, cook brown rice in coconut water to give it a sweet flavour. Surely, you will never use regular water again.

3. The Black Rice

Cultivated in China, black rice is a prominent variety of rice. It possesses a laudable chewy texture, and nutty, sweet taste. A recent research found out that the bran layer of black rice is rich in anthocyanins.

These are also the same type of antioxidants present in dark berries such as blueberries, which sweep through the body finding cell-damaging free radicals to smash.

If you visit some Asian Markets and some specialty stores, look for Chinese black rice. There are some reliable brands you can pick. According to the ancient Chinese belief, black rice is called “Forbidden Rice” because the grains once only served to emperors.

Not to be confused with Thai black sticky rice or wild rice, black rice turns to vibrant purple grains when cooked. It can really give you a “wow” factor. It is especially perfect for salad or stir-fry.

4. The Sprouted Rice

If you like the healthiest bang for your buck, select a bag of sprouted rice. To produce this type of rice, companies launch the process of grain germination. The process encourages the sprouted rice to begin to grow into a plant, which enhances its nutritional value.

A study conducted by the Journal of Functional Foods discovered that germinating brown rice causes an uptake in gamma-aminobutyric acid (GABA) levels. GABA is a compound which can support the heart health and mood. Sprouted foods like rice are simpler to digest and are faster to cook since their hard outer shell is softened during the process of sprouting.

5. The Wehani Rice

The Wehani rice is the brain-child of the Lundberg Family Farms in northern California. This is russet-colored and long-grain heirloom rice. This is slightly chewy and fills you with the aroma of buttery popcorn as it cooks. Its taste is somewhat similar to brown basmati rice.

Wehani is rich in complex, slow-digesting carbs required to stimulate hard-charging muscles. Proteins do a lot to sculpt physique, and it is essential to keep in mind that carbs provide most of the energy important to maintain those high-intensity gym activities.

But you have to go easy on Wehani and other less processed variety of rice. The extra fiber they contain may leave your stomach crying foul in the middle of your workout.

What are the Nutritional Distinctions in Rice?

Brown rice is a whole grain; both the bran and the germ have been preserved. In terms of white rice, these parts have been polished away. Consequently, brown rice contains higher levels of magnesium and other minerals as well as fiber. One cup of white rice has just one gram of fiber, while one cup of brown rice contains four. The daily fiber requirement is between 25 and 30 grams.

Fiber slows down the speed of digestion at which carbs are converted into blood sugar. This reduces the food’s glycemic load. Remember that the lower glycemic load the better.

What Is The Appropriate Serving Size of Rice?

Even though some kinds of rice contain lower glycemic load compared to others, no specific kind can actually be considered a low glycemic food. It is very important to implement some portion control, regardless what variety you are eating. Every serving of rice should only be a cup or as big as your fist.

Why Do You Need To Stick With Brown Rice?

Unlike refined grains, whole grains like brown rice are excellent sources of minerals, dietary fiber, and vitamins. Consuming nutrient-packed foods help you achieve your daily nutritional needs, while limiting calories. Dietary fiber makes you feel satiated without contributing extra calories, definitely supports all your weight loss efforts.

A Nutrition Research study published in 2010 backed the idea that whole grains are significant for weight control. This study reviewed the connection between body weight and a whole-grain diet. They found out those adults who consume more whole grains in their diet weigh lighter than those who consume fewer whole grains.

One can get more or less four grams of dietary fiber and 220 calories from a cup of brown rice. In addition, a cup of wild rice gives roughly 170 calories and three grams of fiber. Both varieties are good sources of niacin, zinc, vitamin B-6, thiamine and phosphorus.

Get Rid Of White Rice!

Whether you are looking forward to preventing weight gain or lose weight, white rice is not a smart choice. This refined grain has the same effects on the body just like a cookie, traditional pasta, and white bread. These food items are digested and absorbed quickly, making your blood sugar level to ascend faster and your insulin will react proportionately.

Eating refined grains elevate levels of blood sugar and insulin response causing hunger spikes. These spikes make it difficult to control caloric consumption and may put a person at risk of weight gain.

In 2010, the American Journal of Clinical Nutrition published a study that answers the question: Why We Need to Avoid White Rice? It was discovered that adults whose diet include a lot of refined grains are prone to gain more abdominal fat. This kind of fat has been linked with type 2 diabetes, heart disease and other serious health issues.

A cup of white rice has no dietary fiber and contains 240 calories. Refined grains such as white rice contain limited amounts of minerals and vitamins.

How To Lose Weight Efficiently

Garcinia Cambogia is also known as Malabar tamarind. It is a tropical fruit that is currently known more for its weight-loss benefits. It is also known to help regulate blood sugar and cholesterol levels. People with diabetes take supplements with it since it helps the body use glucose more easily. It has also shown benefits in lowering insulin levels in the body. Here are other benefits of Garcinia Cambogia.

Suppresses Appetite

The fruit’s rind has an active ingredient known as hydroxycitric acid. This ingredient is known to boost the body’s fat-burning processes. It has also been shown to block citrate lyase, an enzyme the body uses to make fat.

More interestingly, it has also been shown to raise serotonin levels, the brain chemicals that can make you feel satisfied and less hungry.

Improves Metabolism

Garcinia Cambogia has been proven to balance chemical processes that promote metabolism in the body. Hydroxycitic acid balances the body’s processes so that, aside from weight loss, you also reap benefits such as the better functioning of all the systems in your body.

Strengthens Immune System

Malabar tamarind has been known to contain powerful antioxidants that work to eliminate harmful free radicals, viruses, and toxins from your body. As a result, your body’s immune system becomes stronger so that you can fight against illnesses, diseases, and infections. It benefits your overall health.

Protects the Body from Opportunistic Infections

Pathogens are everywhere and they cause opportunistic infections that wreak havoc in the body. Among the common fungal and protozoan infections include yeast infections and common colds. These two affect 90% of the world population.

They are called opportunistic because they attack in the first sign of weakness. If your immune system is down, there is a big possibility that you will catch an infection. Garcinia Cambogia strengthens the immune system. This makes it so much easier for the body to avoid these pathogens that cause opportunistic infections.

Prevents Gastric Ulcers

Traditionally, Malabar tamarind is used to treat stomach disorders and gastric ulcers. This fruit helps relieve symptoms of such conditions by protecting the gastric mucosa and decreasing the stomach’s acidity level.
Lowers Cholesterol Levels and Blood Pressure

One of the most pressing concerns in today’s sedentary lifestyle is the buildup of fat and cholesterol in the body. When this happens, blood pressure becomes an issue. More importantly, a person suffering from high cholesterol levels is at risk of heart attacks among other cardiac problems.

One of the best benefits that Garcinia Cambogia offers is that it helps lower the amount of fat stored in the blood. At the same time, it increases the amount of good cholesterol in the body, making it healthier and well balanced. People with hypertension can definitely benefit from this tropical fruit.

Serves as a Natural Coolant

Coming from tropical areas, Garcinia Cambogia has been used for centuries as a natural coolant. The juice of the Malabar tamarind provides an instant energy boost especially during the extremely hot seasons. Traditionally, the juice is used for its quick cooling effect to the human system. This fruit is highly recommended in place of artificially flavored juice out in the market today. This natural coolant is absolutely a healthier and tastier alternative.

Accelerates Digestion

During the earlier times, the fruit was used as herbal medicine to aid digestion. The fruit extract allows for the release of gastric juices so that food is digested faster and the nutrients are absorbed more efficiently.

These are some of the health benefits of Garcinia Cambogia. Its extract is now commonly sold as a means to lose weight with little effort involved. Despite its popularity as a weight loss fruit, studies have proven that there is more to it than what it is packaged for. More importantly, its health benefits should not substitute exercise and other means to achieve an overall healthy lifestyle.

How to Stay Fit After 70

Staying fit at 70 can be challenging especially if you haven’t been paying much attention to your fitness in your younger years. Most people take this stage as a good excuse to simply sit back and relax. While this is reasonable especially now that you finally have the well-deserved break from work and other responsibilities, taking care of your health should also be a priority.

Fitness experts say that one aspect people in their 70s should focus on is improving their proprioception. This refers to your body’s sense of position and actions of the limbs. Sherrington, who first used the term in 1906, used the term to describe how the body facilitates complex motor activity and coordinate basic posturing when standing or sitting and other gait activities. In other words, having defective proprioception leads to postural deficits.


There is a good reason why proprioception should be one of the major focuses for people above 70. For one, people within this age bracket have the tendency to encounter problems in their balance and posture. It is natural for humans to have diminished balance and reaction speed. Therefore, it is a big factor in choosing physical activities and exercises as you age.

More importantly, you should consult your doctor before you get involved with a particular type of exercise or physical activity. If you’re new to exercise, you have to ease into the routine with the supervision of a trained professional.

Here are some tips to consider when choosing the best exercise for your age.

  • Routine exercise is preferable, but stick with your own interest

At this point, you will want to stick to a routine. Many people believe you can’t teach an old dog new tricks. This is far from true. What you need, however, is consistency and to build on it until it becomes a habit. Since this can mean repetition, which to most people can be boring, stick with one thing that you really love doing.

For example, if you have always loved dancing, but never had the chance to do it when you were younger, now is the time to do it. It is a social activity that is fun and can help you stay active and fit.

  • Try exercises that will get you out into nature

Many people in their 70s prefer to have pet dogs so they can walk them to the park. If you are not fond of animals and you have grandchildren, taking your grandchildren out for a walk is a good idea as well. The idea here is to move as often as you can.

Easy weight bearing exercises such as walking to the nearby store or using the stairs will keep osteoporosis in check.

  • Be free from the gym

You can still go to the gym if that is where you feel more comfortable. However, there are people who do not like working out in the gym. If you are one of them, you do not have to frequent the gym to stay in shape.

In fact, you can make tweaks in your daily routine to get you working. For example, if you are most likely to spend your days sitting on a chair, putting a soft cushion will activate your core so you don’t wobble around. Another example is using the stairs to get your leg and heart muscles working.

  • Release tension

Getting a good massage every now and then will help release tension that has been building up for years. If you haven’t been good at taking care of yourself lately, it will benefit your general health to relax and give your body time to recover.

  • Always start your day right

Starting your day with a lukewarm glass of water and lemon is great for your skin and digestion. It is also a great way to start your day instead of drinking coffee right after waking up in the morning.

These are some of the easy ways to stay fit after 70. The good news is you do not have to work super hard to be fit. All you need is about 30 minutes of exercise each day, clean diet, and a healthy outlook in life to make your 70s enjoyable.