Heart attacks are serious medical emergencies that require immediate attention from a doctor. You could lower your risk of a deadly heart attack, which is also known as a myocardial infarction, by regularly going walking, swimming, or dancing.

Heart attacks are caused by a lack of blood reaching the heart.

Without enough blood, the heart could become seriously damaged - and it may even be life-threatening.

A heart attack could also be a symptom of coronary heart disease, which is where fatty deposits build up in the arteries, which limits the amount of blood reaching the heart.

One of the best ways to protect against heart attacks and heart disease is to take up certain exercises.

READ MORE: Heart attack symptoms - the major signs you're having a heart attack

Walking, swimming and dancing are ideal activities to protect your heart, according to the NHS.

They're aerobic exercises, which makes your heart beat faster, which is crucial to keeping it strong.

Exercising improves the efficiency of your circulatory system, while also lowering your cholesterol.

Everyone should aim to do at least 150 minutes of exercise every week.

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"There are several ways you can reduce your risk of developing coronary heart disease, such as lowering your blood pressure and cholesterol levels," said the NHS.

"Exercising regularly reduces your risk of having a heart attack.

"The heart is a muscle and, like any other muscle, benefits from exercise. A strong heart can pump more blood around your body with less effort.

"Any aerobic exercise, such as walking, swimming and dancing, makes your heart work harder and keeps it healthy."

You should exercise until you raise your heart rate to reap the benefits.

It should also make you breathe faster, and you should be feeling warmer.

You should be able to still talk while exercising, but not sing.

To protect your heart, you should try combining your aerobic exercise with strength workouts.

You can lower your risk of a heart attack by making some small diet or lifestyle changes.

Eating a healthy, balanced diet will lower your chances of fatty deposits in your arteries.

Meanwhile, the most common heart attack symptoms include chest pain, anxiety, and having a radiating pain in your arms.

If you think you, or someone you know, may be having a heart attack, it's crucial that you dial 999 straight away.

See original here:
Three of the best exercises to lower your risk of a deadly heart attack - Express

Many Chinese people used to greet each other with "Have you had your meal?" to show their friendliness. Recently, a new greeting has emerged in many Chinese cities, namely "Have you lost weight?"

Chen Xin, a mid-level manager of a media company in the eastern Chinese city of Hangzhou, has surprised his friends after successfully getting slimmer. "Following instructions from my nutritionist, I went on a diet and lost 10 kg," Chen said with a satisfied smile.

In recent years, food-delivery services have been growing fast and entering every corner of Chinese cities. Also, Chinese people can easily get access to foods from all over the world. But people are paying more and more attention to their health.

On food-delivery platforms, food labeled with "low calories" and "light food", including wholewheat bread and coarse grain products, are becoming popular. More people are becoming familiar with various terms, such as "sugar cut-off" and "low-calorie Fast Diet plan".

"I used to eat a lot of unhealthy food, which brought me much trouble. My blood lipids, uric acid, and other indicators used to be far higher than normal levels," Chen said. "Now my health indicators are becoming normal, and I can feel that my body is in good condition again."

Chen is not alone. Many Chinese are troubled with "diseases of affluence", including obesity and hypertension, as the quality of life for most has greatly improved over the past decades. Most people no longer need to worry about if they have enough food, but rather if they have a healthy diet.

According to statistics from global market research firm Euromonitor International, the global meal replacement market reached $66.16 billion in 2017, of which the Chinese market contributed 57.17 billion yuan (about $8.45 billion). The Chinese market is expected to reach 120 billion yuan in 2022.

Despite healthier diets, many people believe, to lose weight, it is not enough if you only control your food intake. Exercise is also of vital importance.

Jiang Yichen, a consultant at a foreign consulting firm in Beijing, trains in the gym if he finishes work early. "Doing sports provides me with energy, and dopamine gives me a lot of pleasure after I sweat," Jiang said.

Like Jiang, many people are fond of various sports, and some even take fitness equipment home. Products such as body fat scales, fascia guns, and treadmills are among the best selling products on various e-commerce platforms.

Over the past two years, the online consumption of fitness equipment has increased significantly, particularly among women who attach great importance to body management, according to statistics on 2019 fitness equipment consumption on Tmall, an online e-commerce platform of Alibaba.

Many people even like to run marathons. In China's major cities, holding marathons has become a fashion. According to the China Marathon Annual Report, released by the China Athletics Association in 2019, 1,828 marathons were held nationwide in 2019, covering 31 provinces, autonomous regions, and municipalities, with 7.12 million participants.

Health is an important manifestation of a state's soft power, and the improvement of overall health conditions can have a positive impact on economic development, said Wang Hufeng, a professor at the School of Public Administration of the Renmin University of China.

"China will succeed in building a moderately prosperous society in all respects this year, with health becoming a huge industry," said Li Hua, deputy director of the Zhejiang Provincial Sports Bureau.

"Health is a major issue of concern for the Chinese people. It is also an important part of the public's sense of fulfillment, happiness, and security," said Wang.

See original here:
Chinese eat healthier, exercise more over health concerns - Chinadaily USA

Immunity tips: Regular exercise can ensure a strong immunity

Building immunity is no rocket science, but surely requires some dedication and discipline. The immune system plays the important role of protecting body from harmful substances like bacteria, viruses and germs that causes illness. If you have a weak immune system, not only will you fall sick more often and easily, but it will also make it difficult for you to recover from them. The immune system fights disease-causing germs like virus, bacteria or fungi and help in removing them from the body. It recognises and neutralises effect of harmful substances in the environment and also fights disease causing changes in the body like abnormal growth of cells.

Lifestyle coach Luke Coutinho, in one of his recent posts on Instagram, talks about a few simple ways that can help you build a strong immunity. Following these tips can be especially important during the COVID-19 pandemic. Here's what you need to know:

1. Eat a wholesome and balanced diet: Eat fresh and homemade food, most of the times. Include lots of seasonal fruit and vegetables in your diet. Make sure your diet includes wholegrains, nuts, seeds, lentils and legumes.

Also read:Balanced Diet Essentials: Here's A List Of Expert Recommended Nutrients You Should Add To Your Diet

2. Adequate exercise: Exercising regularly can be your gateway to good health, healthy weight and strong immunity. Along with exercising for one hour or half an hour regularly, make sure that you are also physically active throughout the day. Pranayama, breathing exercises, yoga, squats, walk, climbing stairs or doing household chores are all ways to keep yourself physically active throughout the day.

3. Get good quality sleep: Sleeping well is important for a strong immunity. Getting good quality of sleep is important than the quantity of sleep, informs of Coutinho. Align your body according to the circadian rhythm. Avoid drinking caffeine after 4 pm, make your bedroom comfortable and cosy to sleep well and drink a cup of turmeric milk at bedtime.

Also read:These Soothing Yoga Poses Will Help You Sleep Better

4. Take less stress: Stressing too much can disrupt your sleep, digestion, weight loss goals and immune function amongst others. Meditation, deep breathing and spending some time in nature can help you relax and calm down.

Take less stress if you want a healthy functioning immune system Photo Credit: iStock

5. Work on your gut health: A healthy gut is an important prerequisite for a strong immune function. 80% of immunity resides in the gut, says Coutinho. Include probiotics and prebiotics like curd, yogurt, kefir, kimchi and kombucha in your diet. They feed the good bacteria in gut, improve gut flora and overall gut health.

Also read:Gut Health And Strong Immunity: Know The Surprising Link

A healthy and disciplined lifestyle which includes regular exercise, balanced diet, good sleep, less stress, little or no intake of alcohol and no smoking can help strengthen your immune system and enable it to function effectively.

(Luke Coutinho, Holistic Lifestyle Coach - Integrative Medicine)

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

Read more from the original source:
Immunity Tips: 5 Simple Tips To Strengthen Your Immune Function - NDTV

With an approximate one in five Indian women suffering from polycystic ovary syndrome (PCOS), doctors say that more awareness is needed about the condition, especially because it can be controlled by proper diet, exercise and lifestyle changes. A major side effect of the hormone disorder? Acne and hair loss. These are also the symptoms that most patients present with first. We spoke to a dermatologist and a gynaecologist for their take.

Polycystic ovary syndrome (PCOS) is a condition where women produce higher-than-normal amounts of male or androgen hormones. This manifests as small cysts on the ovaries, which disrupt hormone levels and then cause irregular (or delayed periods) due to an ovulation imbalance. But what shows on the outsideacne, thinning hair and excess facial hair, is what patients usually consult their physicians for first.

PCOS disrupts your skin and hair texture. Because there is too much testosterone in the body, there is an increase in sebum and skin cell production, leading to acne. PCOS-induced acne shows up on the jawline, cheeks, chin and upper neck, shares Dr Gupta. Not only is hormonal acne uncomfortable, but it also can be painful, as the cysts and nodules can be hard and long lasting. In some cases, the skin texture becomes dry and there is darkening of the neck and underarms observed, adds Dr Mayur Das, consultant, obstetrics and gynaecology, Max Super Speciality Hospital, Delhi.

Hair growth is also thrown off balance. PCOS causes excess hair growth on face, chest or back. This is called hirsutism, and is a very common symptom. In a lot of cases, there is thicker hair growth on the face and body, but thinning of hair or hair loss near the frontal hairline, states Dr Das. Due to an overabundance of testosterone or androgen, hair may become thin or brittle, and begin to fall out without being immediately replaced.

The underlying cause is the hormonal imbalance, and the treatment for it is multifaceted. Doctors may prescribe oral contraceptives to decrease androgen production and regulate oestrogen, or may treat each symptom (like the hair loss or extreme acne) separately through medications or topicals.

Over-the-counter acne medications typically rely on benzoyl peroxide, salicylic acid, and sulphur to help treat acne. Although these ingredients can help with mild breakouts, they usually aren't enough to treat hormonal acne, says Dr Gupta and adds that the prescription treatment isotretinoin (a type of retinol) may be required in case of severe cystic acne and acne. The doctor may also prescribe antibiotics and spironolactone which helps lower testosterone levelswhich then reduces acne."

These same medications are used to reduce testosterone induced hair loss too, so it all works in tandem. In addition, doctors may suggest other therapies to kickstart hair growth once the hormonal imbalance is in control. PRP, mesotherapy and Progenra help to stimulate cell growth in the scalpan important addition to oral medicines.

Dr Gupta says that tamping down inflammation is important to reduce the intensity of the symptoms. Include leafy greens, seasonal fruits, high fat foods, nuts and seeds. Switch to a nutrient-rich diet with whole foods, less of refined and processed foods which are also heavy on preservatives. Stay away from carb-laden foods like white rice, potatoes, cakes and milk chocolates and cut down on sugar consumption to see a marked difference in your skin and hair texture, she says. Since weight gain and insulin resistance is another byproduct of PCOS, reducing these markers can go a long way in reversing the end result. Exercise is key tooit can lower blood sugar levels and prevent insulin issues. Reducing stress through exercise, meditation and other forms of mindfulness helps to deal with microstressors, which help to control the adrenal and cortisol levels of the body too.

Experts recommend supplementing the diet with omega acids, zinc and biotin to facilitate hair growth from within. Inositols are carbohydrates that can influence the body's insulin response, and when taken as a supplement may help improve metabolic and reproductive aspects of PCOS, explains Dr Gupta.

7 yoga poses to add to your practice if you have PCOS

How these 3 women overcame life-changing diseases through their diet

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See the rest here:
How to manage and treat PCOS-induced acne and hair loss - VOGUE India

Pre-workout supplements are created to pump up your next sweat sesh. Most formulas come as a powder to mix with water and chug 30 minutes before your workout.

Pre-workout formulas are standard for professional athletes, but theyve also caught on in the mainstream.

Since theyre a dime a dozen on the market, it can be tough to figure out which ones are legit. It also takes time to find the one thats best and safest for your goals.

The ketogenic diet calls for high fat, low carb eating to encourage your bod to use its fat stores for fuel. The basic keto eating breakdown is 55 to 60 percent fat, 30 to 35 percent protein, and 5 to 10 percent carbohydrates.

When your body doesnt have carbs for energy, your liver steps in. It converts your fat into something called ketones, which can be burned for energy instead. Once your body starts this fat-torching process, its called being in a state of ketosis.

For folks on the keto diet, its important to choose a pre-workout that will *keep* their bodies in ketosis.

TBH, the answer varies wildly from product to product. You will see some common ingredients in both mainstream and keto-friendly pre-workouts.

Exactly what you think: Boost your energy to improve your performance.

From thiamine (B1) to cobalamin (B12), the B vitamins = brain and blood cell juice to help your body run on all cylinders.

Stevia. Saccharin. These guys make your jolt juice tasty.

Beta-whaaat? Keto pre-workout formulas differ from other formulas in two ways: They typically have no more than 1 carb per serving *and* they include beta-hydroxybutyrate.

Recent research suggests that pre-workout formulas with electrolytes and beta-hydroxybutyrate boost exercise performance by more than 10 percent for folks in ketosis.

Most pre-workout formulas include salts to replenish electrolytes lost to sweat, natural or artificial flavors, and sometimes a blend of herbs or vitamins.

This is perhaps the biggest issue with pre-workout powders and pills. The FDA doesnt evaluate the safety, effectiveness, or quality of dietary supplements or their ingredients. That includes the *amounts* of ingredients in so called proprietary blends. So, you could be getting more (or less) of a vitamin, mineral, or other ingredient than you bargained for. Pretty murky stuff, huh?

The best way to verify the nitty-gritty of pre-workouts with proprietary blends is to shop for products that have been certified by a third-party company.

Of course! Like most supplements, pre-workouts come with a side of research-backed results and personal claims.

Because of the caffeine content, most pre-workout supplements make your energy soar. And being wired AF increases your chances of going harder, faster, stronger.

Caffeines benefits go beyond the obvious too. Research indicates that it boosts exercise performance and decreases post-workout muscle soreness.

The ingredients listed above essential amino acids and performance-boosting beta-hydroxybutyrate will also increase pump and help you smash your workout goals.

Well, theres that whole proprietary blend thing. These blends are merely FDA-regulated, so theres the potential for mystery types and amounts of ingredients.

Pre-workout supplements will never be as straightforward as a simple pre-workout egg, avocado, or other whole-food snack. And even when dosing on essential amino acids and vitamins, you run the risk of getting too much of a good thing.

Finally, theres always a chance that your pre-workout wont mix well with your other supplements or prescription meds. Err on the side of caution and talk to your doctor before taking a new pre-workout formula.

Maximizing your workout is all about preparation.

Most pre-workout formulas are designed to be taken 20 to 30 minutes before exercising. This gives the ingredients time to take effect.

If youre craving a caffeine jolt, timing gets a bit trickier, because caffeine takes effect 45 to 60 minutes after you consume it.

Your best bet? Chug that pre-workout drink 30 minutes before your warmup. The amino acids and vitamins will already be surging through your system, and the caffeine will kick in soon after.

Youll typically choose a pre-workout supplement that has the right ingredients for your specific goals. Some ingredients give you major pump for lifting, while others boost your endurance.

Pick a pre-workout that fits your exercise style and goals.

Wanna support your pump during ketosis? Look for beta-hydroxybutyrate.

Need major jolt juice for HIIT? Go for the caffeine and B complex.

Hoping to beat your lifting record? Grab a pre-workout with creatine, athletes favorite ingredient for boosting strength and power.

Its a big deal that pre-workouts arent FDA-approved. If yours is stuffed with pointless fillers, youre wasting your cash at best. At worst, you could be harming your body instead of pumping it up for peak performance.

To be safe, professional or student athletes should get their pre-workout supplements approved by a coach or dietitian.

Not a pro? Ask your doc about any harmful interactions with your other supplements or prescription meds.

Keeping safety in mind, we searched for pre-workouts that are rated highly for keto-friendly ingredients, workout impact, reliability, and taste (when applicable).

Full disclosure: We used Amazons bestseller list and highest-rated products as a guide.

Our search turned up 11 classic pre-workout powders. But we also found a killer variety of pre-workout nibbles to rev up your next sweat sesh.

These supplement and powder formulas are classic pre-workouts but in keto form! Mix em up with water and chug about 30 minutes before your workout.

Need an a.m. pick-me-up? This citrusy pre-workout offers up caffeine from green tea extract. Its also dairy-free and gluten-free ideal for touchy tummies.

If the tame packaging worries you, leave those fears behind: This pre-workout has powerhouse ingredients like beta-hydroxybutyrate and MCTs.

The refreshing flavor comes courtesy of stevia, meaning theres less than 1 gram of carbs per serving. #winning

Price: $$$

Buy Perfect Keto Perform online.

The amino acids! The vitamins! The steady supply of caffeine! TBH, Kino Octane is one of the most well-rounded ways to boost your energy, replenish electrolytes, and generally pump up your muscle capacity.

Peep these ingredients: 6,000 milligrams of L-citrulline, 300 micrograms of vitamin B7, 100 milligrams of thiamine (vitamin B1), and no sugar.

Price: $$

Buy Kino Octane online.

Say hey to one of the first pre-workout supplements designed specifically for keto folks!

With fatty MCTs for fuel, BHB salts to keep blood sugar in check, and all the beta-hydroxybutyrate keto gym rats know and love, this third-party-tested lemon ice shake-up delivers.

Have texture issues? Beware. Reviewers say this one gets hella clumpy.

Price: $

Buy BPI Sports Ketogenic Pre-Workout Supplement online.

Want a true blue pre-workout? This one is Americas #1 selling pre-workout and swole idol Mat Frasers preferred formula. Thats why we also named it one of the best overall pre-workout supplements of 2020.

But wait theres more! Its third-party tested. Clocking in with less than 1 gram of carbs, its also keto-friendly AF.

Three cheers for transparent products that work!

Price: $

Buy C4 Original Pre-Workout Powder online.

With its A+ ingredient rundown no carbs, no caffeine, no sugar! Keto Drive is damn tasty. Take your pick from two flavors: black cherry or matcha lemonade.

Packed with the usual arsenal of pre-workout supplements, Keto Drive is also formulated with a patented beta-hydroxybutyrates (BHB) blend, supporting a rapid rise to ketosis.

Sensitive stomach? Ease into this one some reviewers say it gave them the runs and abdominal pain.

Price: $$

Buy Keto Drive online.

Not many pre-workout supplements are vegetarian or vegan. Thats because theyre packed with collagen or animal-based amino acids. So we were amped when we found Vega Sport, which is plant-based *and* gluten-free.

The formula comes in vanilla, mocha, or berry flavor, so its perfect for mixing with your fave plant milk or blending into a keto smoothie.

Price: $$

Buy Vega Sport online.

Weve got another BHB in the house! Reviewers back up this cherry-flavored pre-workouts claim: It supports pump so you can crush your next workout.

No carbs in sight, but Crush on Keto does include 2,000 milligrams of beta-alanine, 400 milligrams of L-taurine, a proprietary keto blend that includes L-arginine AKG and BHBs, and a whopping 250 milligrams of caffeine. So if caffeine hits you hard, start with half a scoop of this one.

Fans usually pair this pre-workout with the brands Burn on Keto supplements, but its always best to check with your doc before adding pills to your routine.

Price: $

Buy Crush on Keto online.

As the name suggests, this is as basic as a pre-workout gets. It has no sugar, no carbs, and no caffeine, so you might be wondering what *is* in these little packets of pre-workout.

One hundred percent pure MCT oil powder. Thats it.

Reviewers say the MCTs will get you focused AF and science says MCTs help folks reach peak performance in the gym.

Price: $$

Buy Stupid Simple MCT2GO online.

Though electrolytes are marketed for post-workout hydration replenishment, pumping your body with minerals pre-workout also revs up your energy and stamina and, ultimately, your pump.

Since its basically a hydration jolt, Electrolyte Recovery Plus wins the award for Most Tame Pre-Workout. But dont let the power of electrolytes fool you!

As one reviewer puts it, I just feel absolutely amazing. I feel so much stronger. Easing into pre-workout formulas? Give this a whirl!

Price: $

Buy Electrolyte Recovery Plus online.

With zero carbs or calories, Old School Labs Real Keto is the real deal. The caffeine and mushroom adaptogens are just the cherry on top.

Fans rave about this pre-workouts ability to accelerate workout intensity without sacrificing keto compliance.

Looking for a crash-free formula? Give this a whirl and let us know what you think!

Price: $$

Buy Old School Labs Real Keto online.

Mixed up in an FDA-regulated facility (*swoon*), Keto Rises organic caffeine formula could turn any night owl into an early riser.

Refreshing OJ flavor? Check. Vitamins A, C, D, and K to kick off your day? Check. Salts for optimum hydrate? Of course.

This supplement is also loaded with L-carnitine, which is known for improving workout recovery and fat-burning capabilities.

Price: $$

Buy Keto Rise online.

Need a break from the chugging? Load up on these keto-friendly bars for an occasional pre-workout snack instead.

With whole-food ingredients and 10 grams of protein per serving, Perfect Keto Bars live up to their name. The jolt of pure, fatty energy just might be worth the chunk of change.

Price: $$$

Buy Perfect Keto bars online.

What Stoka Bars lack in caffeine or amino acids, they make up for in delicious protein and fatty fuel. And we dare you not to love the ketolicious sweetness of the PB&J flavor!

Price: $$$

Buy Stoka bars online.

Remember that time we swooned over these keto grilled cheese bars? Yep, still loving them. These low carb, high protein, gluten-free, sugar-free snacks are a tasty way to kick-start your weekend workout.

Price: $$

See the article here:
29 Best Keto Pre Workout Snacks and Supplements - Greatist

By: Lifestyle Desk | New Delhi | Updated: September 23, 2020 12:33:15 pm Ensure your diet is full of the required amount of protein. (Source: Getty Images/Thinkstock)

If exercise helps build strength and flexibility, it is ones diet and nutrition intake that builds health and energy. While there are different types of diets that may help one achieve the desired results, many people tend to believe that there are not many adequate sources of protein for vegans. Nutritionist Rashi Chowdhury debunks the myth and lists some commonly found sources of protein for vegans that are also lighter on the gut.

Take a look.

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There are SO many plant based foods that are packed with nutrition and are high in protein but a lot of them might cause issues with the gut so Here are some of my favorite sources of vegan protein that are lighter on the gut! 1- Pistachios Pistachios make for an excellent high-protein snack on the go. You can also use them in your favorite recipe. Theyve got 25 grams of protein per cup 2- Almond butter I LOVE nut butters. Almond butter is a little grittier than peanut butter and contains more fiber, calcium, potassium, and iron. Add a scoop of almond butter on top of your oatmeal, in a smoothie, or slather it on top of a banana or piece of sourdough toast. Contains 7 grams of protein per 2Tbsp serving 3- Organic Edamame These crunchy little guys are fun to eat on their own, straight out of the shell, with a generous sprinkling of coarse salt. Contains 18 grams of protein per 1 cup serving (shelled) please try and go organic here. 4- Pea protein powder Pea protein is a popular vegan protein option. It's easy to digest, and a good source of arginine (an amino acid your body needs to build muscle), and branch chain amino acids (protein compounds that can delay fatigue during exercise). Add some in chocolate or vanilla-flavored powder form to your post-workout smoothie. Contains 14 grams of protein per 2T serving (1 scoop) 5- Spirulina Another richer source of protein than most vegetables! Spirulina is a worthy addition to your morning smoothie or juice. Contains a hefty 57g per 100g, but the average serving is between 1-3g. 6- Chia seeds Chia seeds pack a surprising amount of protein and also high in fiber and are a complete protein. Contains 5g protein per 2T serving 7- Sesame seeds Sesame seeds are rich in lignans that may help burn fat as they cause the body to release more fat-burning liver enzymes. They are also an excellent source of vegan protein. Contains 5g protein per 3T serving Try to mix and match all these vegan protein sources and make sure you eat ATLEAST 20% of your calories from protein Have any more interesting vegan protein sources that you love? Share them with me in the comments below!

A post shared by Rashi Chowdhary (@rashichowdhary) on Jul 17, 2020 at 10:23pm PDT

Pistachios

Pistachios make for an excellent high-protein snack on the go. You can also use them in your favourite recipe. Theyve got 25 grams of protein per cup.

Almond butter

Almond butter contains more fibre, calcium, potassium, and iron than peanut butter. Add a scoop of almond butter to your oatmeal, smoothie, or slather it on top of a banana or piece of sourdough toast. Contains seven grams of protein per two-tablespoon of serving.

ALSO READ | Know how to build immunity with protein amidst coronavirus pandemic

Pea protein powder

Pea protein is a popular vegan protein option. Its easy to digest, and a good source of arginine (an amino acid the body needs to build muscle), and branch chain amino acids (protein compounds that can delay fatigue during exercise). Add some to your post-workout smoothie. Contains 14 grams of protein per two teaspoons of serving or one scoop.

Spirulina

Another rich source of protein, spirulina is a worthy addition to your morning smoothie or juice. Contains a hefty 57g per 100g, but the average serving is between 1-3 grams.

Chia seeds

Chia seeds pack a surprising amount of protein, and are also high in fibre. Contain five grams of protein per two teaspoons of serving.

Sesame seeds

Sesame seeds are rich in lignans that may help burn fat as they cause the body to release more fat-burning liver enzymes. They are also an excellent source of vegan protein. Contain five grams of protein per three teaspoons of serving.

Try to mix and match all these vegan protein sources and make sure you eat at least 20 per cent of your calories from protein, she said.

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Excellent sources of protein for those on a vegan diet - The Indian Express

Vegetables are a key tool in aiding weight loss. They are nutrient-rich, fiber-packed, and super good for you. According to the CDC, water and fiber infoodsincrease volume and thereby reduce energy density. In their natural state, fruits andvegetableshave high water and fiber content and are low in calories and energy density.Fatincreases the energy density offoods, while water and fiber decrease energy density. Pairing veggies off with a good protein and fat can help you lose weight, but also give your diet a healthy twist so you have more energy, less stress, and a better mood! Weve made a list of the best vegetables for weight loss, here are some of our favorites.

Spinach is definitely one of our favorites. Its nutrient-dense, has so many nutrients, and is versatile in its use. It is a powerhouse vegetable and helps prevent a lot of diseases out there. You can eat it in a smoothie, in a salad, or cook it as a side dish.

If youre looking for an alternative to grains and carbs, this is the way to go. Its only around 40 50 calories for serving and tastes amazing. Spaghetti is so delicious, its low in fat and full of fiber. Fiber keeps you full for longer. We like to put it in the oven with some olive oil and spices and make fries out of them.

Broccoli has so much fiber, versatility, and can be used in almost every savory dish. You can put in an omelet, add it to pasta, put it in the oven with olive oil, and spaces. Theres so much you can do.

Cauliflower is a super popular vegetable that is all the rage right now. Its only around 20 30 calories per cup, and slows digestion and promote the feeling of fullness. Its fat-free, cholesterol-free, and low in sodium. There are so many things you can do with cauliflower, its one of the best vegetables for weight loss around. You can make rice, pizza crust, or even soup!

Sweet potatos fiber is so incredible, its also a fan favorite amongst the health community because it tastes good with other healthy foods. You can roast sweet potato, turn it into a mash, or even make it a pizza crust. The sweet taste is a lot more interesting than the regular potato, and sweet potato fries are so delicious (we like them better than regular fries, tbh).

Good for babies, and good for you! Green peas are an excellent source of fiber. According to the Food Network, there are almost 9 grams of fiber in every cup and the food possibilities are endless. You can make soup, pea pesto, and even eat them as a side. Add them to pasta and maybe even a casserole!

Read more from the original source:
The Best Vegetables to Eat When You're Trying to Lose Weight - Sporteluxe

Fit, fabulous and a staunch believer of eating local and healthy, actress Kareena Kapoor Khan, fondly known as Bebo is definitely a stunner in every frame. The gorgeous diva, who is 39, recently announced the news of her second pregnancy and fans couldn't have been more excited. Her pictures also recently went viral from her magazine photoshoot, which were shot from home.

From her size zero which made waves everywhere to her increased emphasis on more holistic and healthy desi food, Kareena's impressive regime is what dreams are made of- eat everything guilt-free and no fad rules to be followed. Nutritionist and dietician, Rujuta Diwekar, who has helped Kareena get in shape before recently shared a detailed menu of what Bebo eats in a day and you'll be surprised to know that it is super easy to follow.

Take a look and note down tips to get in shape like Kareena!

The first meal of the day is the most important one and should be light and filling. While Kareena prefers to workout in the mornings, her breakfast is usually something full of energy and nutrient-rich. Around 9-10 am, Kareena has a handful of soaked almonds or a banana before she gets going for her exercise. Both of these also make for excellent pre-workout snacks.

Kareena's lunch is an example of how you can include proteins and antioxidants in your meal. Since she is a vegetarian, Kareena likes to have a bowl of curd rice (which is also healthy for the summers), with papad or achaar. On other days, a plate of roti, paneer sabzi (proteins) and serving of dal fill her up. She has this around 12 pm, which benefits digestion as well.

Her third meal of the day is a healthy snack, which mostly comprises a small bowl of chopped papaya (which contains all helpful nutrients one needs), peanuts or roasted foxnuts (makhanas), which make for an excellent weight loss friendly snack as well. She has the snack around 2 or 3 pm and it is an easy way to fill the body up and take care of untimely cravings. She has also been papped carrying around a box of makhanas on shoots.

For tea-time, Kareena skips caffeine and instead, indulges in the goodness of locally harvested fruits which are in season, such as litchi or mango. Options like a mango milkshake, a bowl of litchi or smaller serving of chivda (homemade roasted snack mix) are her go-to option.

Days when she has a craving, Kareena likes having lemon water (with black salt and asafoetida), buttermilk, curd with dry fruits, or coconut water. All of these also help her stay hydrated throughout the day.

If you don't know already, Kareena is a big fan of Indian food and makes sure she eats all kinds of desi superfoods, something which she has often talked of often. For dinner, according to Diwekar, Kareena usually likes to have vegetable pulao with raita (packing in good bacteria, calcium, vitamins and nourishing nutrients), an immunity-boosting pudina/palak roti with curd. On other days, it's the usual dal, rice and sabzi. Kareena's dinner menu proves one thing right- what our parents have been feeding us is healthy all along! Ghee is another thing Kareena gorges on, in any form.

Before bedtime, classic Haldi milk, with a pinch of nutmeg (all super good for your immunity and fighting infections) helps her sleep well.

The actress who leads a jam-packed schedule keeps up with a disciplined workout regime. Yoga is one of her favourite go-to styles. A usual workout routine involves minutes running on the treadmill, restorative yoga, home-strengthening workout and other core exercises, done six days a week. Sundays are her day off.

Now, looking like Kareena doesn't seem that difficult of a job, does it? Kareena Kapoor Khan is proof that with a healthy and sustainable lifestyle, being fit is an easy job. You don't have to starve or deprive yourself to look a certain way.

Read more here:
What Kareena Kapoor Khan eats: Rujuta Diwekar shares the diet plan she follows to look fabulous - Times of India

Intermittent Fasting, popularly known as IF is a popular diet trend on social media. It has been advertised by many celebrities and influencers as one of the best diets for losing fat, building muscle and for overall health. But it leaves many confused for those who are just approaching a healthy lifestyle.

As the name suggests, intermittent fasting follows a period of eating and a period of fasting. One of the most popular approaches is to fast for a period of 16 hours, followed by 8 hours of eating. Half of the fasting phase involves sleep which reduces the amount of time spent consciously fasting, leading to the usage of higher energy only when conscious.

Research studies have shown that Intermittent Fasting is a perfect approach for obese or overweight individuals who want a diet that will complement fat loss while maintaining or building muscle. This works well due to the excess fat storages being spent for energy during the fasting phase. Intermittent Fasting just like many other diets requires a nutrition expert to create the right diet so the body does not run out of energy and can keep one focused for longer.

People who are starting out into diet and exercise should not introduce sudden changes to the body. This causes stress which may lead them to quit their decision on the betterment of health. A slight caloric deficit followed by a structured diet and exercise program will help one achieve the benefits of intermittent fasting. It is not meant for anyone to simply incorporate into their diet. As with many other diet trends that have been popularised by studies, intermittent fasting was initially designed to help people with diabetes and anyone looking to make it part of their diet should consult a dietician or nutritionist.

A popular takeaway in the workout aspect of IF is to perform fasted cardio for more fat loss. While this may burn fat initially, performing cardio for a prolonged amount of time in a fasted phase might lead to breaking down of muscle for energy, than fats. This will lead to muscle loss or maintenance, but not muscle building. A workout window matters here depending on the person as some may perform better before eating, while some perform better during the eating stage. A healthy meal in the post-workout window can help one build strength and avoid muscle loss or fatigue.

Intermittent Fasting, however, shows limitations. According to a research study where 8 lean healthy volunteers were subjected to IF and a standard diet, there was very little difference in metabolism, whole-body glucose, or lipid levels. This shows that it may be best suited for individuals who are overweight or obese, but one can consult a dietician to get a better idea if it works for them.

IF is among the few diets that show significant weight loss results compared to the many fad diets visible today in social media. It shows easy and maintainable results for those who are starting into exercise and may also have benefits for those who are already healthy, provided they consult a professional.

Source:

https://pubmed.ncbi.nlm.nih.gov/17291990/

https://pubmed.ncbi.nlm.nih.gov/19793855/

https://academic.oup.com/ajcn/article/90/5/1244/4598111

See the original post:
Intermittent Fasting: Everything you need to know about this diet - The Bridge

Diabetes is a common condition that affects more than four million people in the UK, and 90 percent of all cases are caused by type 2 diabetes. You could lower your risk of high blood sugar by eating more cinnamon, it's been revealed.

Type 2 diabetes could be caused by the body not producing enough of the hormone insulin, or the body not reacting to insulin.

Without enough of the hormone, the body struggles to convert sugar in the blood into usable energy.

It's crucial that if you think you may have diabetes, you speak to a doctor as soon as possible.

One of the best ways to lower your chances of high blood sugar is to eat more cinnamon, it's been claimed.

READ MORE: Diabetes type 2 warning - do your feet look like this?

Cinnamon is a great spice for diabetes patients to add some sweetness to their meals.

It works by improving insulin sensitivity, while also lowering blood sugar levels, according to medical website Diabetes.co.uk.

While more research is needed, nutritionists have claimed that cinnamon is an ideal diet swap for diabetes patients.

But, if you do decide to eat more cinnamon, you shouldn't binge on the spice, it warned, as it could lead to liver damage.

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"There are certain foods that provide huge health benefits for people with diabetes," said the medical website.

"They are often known as diabetes superfoods. In any diet, balance is hugely important.

"Several studies suggest that cinnamon is an excellent choice for people with diabetes.

"It lowers blood glucose, reduces LDL cholesterol, and increases insulin sensitivity. Its also cheap."

Meanwhile, you could also lower your risk of diabetes symptoms by eating more fish, it's been claimed.

Fish is rich in vitamin D - particularly oily fish - which helps to form a protective barrier around the skin, eyes, and the nervous system; all of which are susceptible to damage from high blood sugar.

Fish also contains vitamin B2, which keeps the bones healthy.

Diabetes patients are also more at risk of damage damage as the condition progresses.

Many people may have diabetes without even knowing it, because the signs and symptoms dont necessarily make you feel unwell.

Common diabetes symptoms include having cuts or wounds that take longer to heal, having an unquenchable thirst, and passing more urine than normal.

You should speak to a doctor if youre worried about the warning signs or symptoms of diabetes, or if you think you may be at risk.

Diagnosing the condition early is very important, because patients are more at risk of some deadly complications, including heart disease and strokes.

Original post:
Diabetes type 2 - the diabetes superfood spice to lower your risk of high blood sugar - Express