Monday, 17 August 2015

Tips: How to lose weight by Diet Plan and Perfect Nutrition

A balanced weight is an essential element of optimal health and maintaining body weight. The quantum you munch, what do you munch has main roles in keeping a healthy weight or reducing weight. The other key factor is Exercise.

how to reduce weight
How to reduce weight
Till few years back, diets low in fats were considered as the top way to reduce weight . A growing says that diets low in fats often are less effective, partially because these diets regularly replaces fat with simple carbohydrates.
There are many promising diet charts or diet plans that gives you assurance of fast weight loss. Some of these diet plans includes GM Diet, cabbage soup diet, the grapefruit diet,  and a mass of unmemorable celebrity diets.
The reality is, more or less every diet chart will work and help you to in reducing weight provided it helps you take in less calories than that of daily requirement. Your Diet chart works in following ways:
  • Diet chart help you choose certain good foods that are rich in nutrients and/or avoid "bad" foods that gives you relatively empty calories.
  • Your diet chart changes your behavior and the attitude about the food

The best diet for weight reduction is one that supplies all the nutrients - essential for all the parts of our body, right from our toes to our brain, including our bumps – and at the same time gives fewer calories to help us burn accumulated fat. It is the one which can be continued for a longer period of time without disturbing our lifestyle and time management. In nutshell, a diet chart that present plenty of high quality tasty and healthy choices, throws out few foods, and does not require a widespread and classy list of groceries or food supplements, is the one you should opt.

The one diet that fills up the statement is a Tropical or Mediterranean diet. Such diet may have many variations and usually includes:
  • 4 to 5 servings of fruits and vegetables in a day
  • 2 to 3 servings whole grain breads and cereals
  •   Good fats from nuts, seeds and oils
  •   lean protein from plants, poultry, sea food, and beans

A Tropical or Mediterranean diet is a flexible diet. Public who go behind such diet tend to have a better overall health, lower rates of cardiovascular disease, diabetes and other chronic situation.
Include more nutrient rich foods to your diet
Foods such as kale, muskmelon can increase the amount of nutrients we consume with only adding few calories.
Getting an adequate amount of nutrients through regular diet is challenging in today’s fast lifestyle. In addition, as our bodies age, we tend to require fewer calories and eat less but it does not absorb nutrients as the way it once did. So it’s essential to consume right foods. One approach is by selecting more nutrient rich foods that provides more nutrition and are still low in calories. Such foods contain a great quantity of nutrients - such as vitamins, minerals, fiber, protein, antioxidants and unsaturated fats - and are still low in calories as compared with foods of low nutritional value and high calories.
If already, you are not eating a balanced diet, or you are not eating an adequate amount of healthy foods, nutrient rich foods will help you in bridging the nutritional gap. For example, one portion of white bread and whole wheat bread has approximately same calories. White bread however is lean in nutrients such as vitamins and minerals and a whole wheat bread, has many other nutrients such as 50% more protein, 200% more calcium, 400% more fiber, 50% more folic acid and 50% more iron and so on.
Many nutrient rich foods also include fiber.  Fiber helps us prevent constipation, fiber helps in stabilizing blood sugar, fiber helps lower cholesterol, problems that arise over and over again in elders.
By adopting such balanced diet we can effectively control empty calories in our diet which otherwise is one of the main reason for weight gain.

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Where to find nutrient rich foods
Examples of nutrient rich foods are - leafy green vegetables such as broccoli, kale and spinach; whole grains for example, wheat, barley and corn as breads and cereals; fruits such as pomegranates, strawberries and blueberries; Omega-3 rich fish such as salmon and sardines; dairy food such as curd, buttermilk and cow milk that are low in  fat; vegetables such as bell peppers, sweet potatoes and mushrooms.
Foods rich in healthy plant based fats such as plant based oils, seeds and nuts that are though higher in calories, are also measured nutrient rich. But the portion size needs to be selective.
Accommodating  the nutrient rich foods
To increase your nutrient rich food eating, change your attitude towards meals. Think of nutrient packed plates, even if it is not at first but make every calorie count. Generate your Diet Kundali to check whether the nutritional values of foods you bring home fulfills your daily nutritional needs. Work with a dietitian to come up with a diet chart that bridges your nutritional gap.
If this idea is irresistible to you, make a steady addition in nutrient rich foods. Add one serving of different fruits and vegetables every day and increase them gradually.  The more variety of fruits and vegetables you eat, the more rich nutrients you receive.
Another ground to make a steady increase: adding further fruits and vegetables will increase your fiber uptake. Too much fiber may cause bloating. So make sure you drink lot of water along with the gradual increase in fiber. This will help in proper digestion. 
A small change in your eating pattern can make great difference in bridging your nutritional gap and weight loss program. One needs to keep open mind for the choices he or she makes for his family. With DietKundali You can design your own diet chart to suit your weight loss schedule without compromising nutritional values. At last, if your lifestyle or work schedule makes it difficult to complete your nutritional gap, taking organic plant based food supplement such as all plant protein and a multivitamin would be a wise option.

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Simple ways to reduce weight 

Friday, 7 August 2015

Symptoms of high blood pressure

Blood pressure has gotten an awful blow. Bloodpressure is important for flow. With no blood pressure, blood cannot shift from the heart to the distant parts of body and back. The heart provides the pumping force — every contraction of the heart's major pumping compartment, the left ventricle, , creates a surge of pressure that goes through every artery in the body. Stress-free and elastic arteries offer a strong resistance to each pounding of blood.

Symptoms of high blood pressure
Blood Pressure
On the other hand, arteries that are stressed, thin, or stiff offer more resistance. This is a symptom of higher blood pressure, and it pushes the heart labor harder. The heart muscle can grow weaker over time due to this extra work which may endanger other organs, such as kidneys and eyes. And the persistent beating of blood against the walls of arteries makes them hard and narrow, and may pose risk for a heart attack or stroke.
The majority of people with high blood pressure don't know they have it. High blood pressure has no symptoms or warning signs. It is called as "the silent killer” because it poses major risk to your health and well-being. When high blood pressure is gets together with by high LDL cholesterol and elevated blood sugar, the injuries to the arteries, eyes, kidneys, and heart speed up exponentially.
High blood pressure is avoidable. Daily exercise, consuming a balanced diet, limiting lifestyle habits such as alcohol and salty food, stress free life, and no smoking are solutions to maintain blood pressure. When it moves silently into the harmful levels, lifestyle changes and diet modification, food supplements and medications can get it down.
7 habits of stress free and low blood pressure living
Managing stress is an important factor in averting and taking care of high blood pressure which is often overlooked. When you find yourself nervous, anxious or stressed, use these seven habits to lower your stress.
  • Obtain adequate sleep.  Poor sleep has negative effect your mood, mind attentiveness, energy levels, and overall physical health.
  •   Gain knowledge of relaxation skills. Meditation, yoga, deep breathing exercises and guided imagery  are one of the effective stress relievers.
  • Associate with positive energy. Connect with positive people wherever you find them by joining such organization, ready self help book for positive energy.
  • Sharpen your time-management ability. The more competently you manage work and your family life, the lower your stress level.
  • Manage stressful circumstances if you can. Don’t let situations aggravate. Discuss family problems and ease them out, at work utilize negotiation skills.
  • Cherish yourself. Gift yourself a massage. Enjoy the experience, such as, eat slowly and truly focus on the taste and sensations during chewing. Take a nap, or listen in to your choice of music.
  • Request for assist. Don’t be scared to request for help from your partner, friends, or neighbors. Ask your health advisor for medications, if stress and anxiety continue.
Improve your lifestyle dasha — maintain a healthy weight, don’t smoke, exercise regularly, think positive and associate positive people. Include fruits and vegetables, whole grains, lean protein, and omega 3 — and high blood pressure possibly will be an object of the past.

Reducing blood pressure: How much should you reduce?

The risks of high blood pressure are well known, but low blood pressure levels can pose problems, too.
In the end, high blood pressure causes destruction in the circulatory system and contributes to heart disease and stroke. This is the reason why people take medication to lower their blood pressure.
However, the body needs to maintain a some amount of blood pressure to push oxygen and nutrient rich blood to the other organs including brain, eyes and kidneys. Low Blood pressure can lead to  blurry vision, faintness and confusion.  Right blood pressure level is for all time a balancing act and depends on the person’s age, weight and other health circumstances.,” says Dr. V S Bhagat a general practitioner and a hypertension expert.

Accepting more flexible strategy

In relation to the exchange between lower risk of heart disease and general well-being, a group of professionals from the American Society of Hypertension , American College of Cardiology  and American Heart Association, has recommended an efficient set of blood pressure levels.
The guidelines focus mainly on blood pressure control in public already identified with coronary artery disease. The declaration advocates a mark blood pressure of lower than 140/90 mm Hg for patients who are at risk of  heart attack and stroke, and advises a target of 130/80 mm Hg for those who have already had a heart attack or other cardio vascular incident. On the other hand, the overruling note from the professionals is that action goals need to be flexible to take care of individual requirements.

Attending requirements of older adults

In older people, the result of excessively strict blood pressure goal can be especially grim. Why? Because older people have build up a certain scale of plaque in their arteries that obstruct blood flow.  So of you reduce blood pressure greatly, there will not be enough power for adequate blood to flow through narrowed arteries to reach fundamental organs.
Reducing blood pressure too much can speed up intellectual decline in some people. One more concern is a fall due to faintness may lead to a fracture or bone misalignments, elderly people. There is also indication that forceful blood pressure management in stroke survivors may in fact put them at greater risk for a next stroke. For the above reasons, the guidelines states that people over age of 80 years might be okay with a reading of 150/90 mm Hg of blood pressure.

Making the correct drug option

It is not good for a normal independent operating older person to bring his/her blood pressure down to a normal range which makes the brain starve of enough oxygen making  them confused, lightheaded, dizzy. The blood pressure management should take into account a patient’s brain and overall health and promoting a good quality of life shall be measured as successful.
Instead of hitting a hard target, Dr. Bhagat suggests that a good action plan pivots on an one’s symptoms and requirements. One who is physically strong might want to avoid some of drugs that eat up the potassium from body, which can lead to muscle weakness and cramps or a drug that could cause fatigue and intellectual slowdown. 

Other options

“I am a big supporter of nutritional therapy,” says Dr. Bhagat. For people who are fade up with blood pressure pills, lifestyle change can assist in lowering blood pressure. A plan that includes a low salt diet, exercise, weight loss, stress reduction and at last organic plant based food supplements can support the traditional approach. Dr Bhagat suggests taking Omega-3 supplements from mind 30s to reduce the rate of buildup of plaque in arteries.
Blood pressure target for people with heart disease
  •       Less than 150/90 (mm Hg) for age over 80 years
  •       Less than 140/90 (mm Hg) for people with Heart failure or Coronary artery disease
  •     Less than 130/80 (mm Hg) for History of heart attack, stroke peripheral artery disease (PAD)
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