DIET TIPS

Everyone knows the key to losing weight is to eat less and exercise more. Sounds easy alright but it can be anything but easy. Here are some tips that may help:

• Drink plenty of water and other calorie-free beverages. Some people confuse thirsty with hunger and end up consuming extra calories when all you need is a glass of water. You could add a slice of lemon to your water to give it flavor or brew flavored tea bags like peach, mango...

• Be choosy about your snacks. Healthy snacks ideas include carrots, nuts, fruits e.t.c

• Enjoy your treats away from home. Instead of buying a bucket of ice-cream to keep in the house, go to your local ice-cream parlor for a treat. That way you don't have to worry about the temptation of having treats at home.

• Stock up your kitchen with healthy convenience foods. E.g fruits, vegetables, popcorn, canned beans. 

• Avoid eating late at night. This would allow your body to digest the food before you go to bed.

• Include healthy foods in your diet that boost satiety and keep you fuller longer, such as those high in lean protein (organic eggs, poultry, fish, beans and lentils), fiber (fruits, veggies, whole grains, beans, lentils), and good fat (avocado, nuts, seeds, and extra virgin olive and coconut oils).

• And of course be physically active. Physical activity is good for you whether you are trying to loose weight or not...so develop a lifelong activity you can keep up with.

SWIMMING -calorie burning activity

Swimming is an activity that burns lots of calories, is easy on the joints, supports your weight, builds muscular strength and endurance, improves cardiovascular fitness, cools you off and refreshes you during the hot season, and one that you can do safely into old age. Here are some benefits of swimming that should get you motivated..

• Improving your capacity: swimming allows you to use your arms, legs and lungs all at the same time. This increases your acrobatic capacity as you are using all of your body parts at the same time.

• Strengthening your heart: swimming helps you to build your heart muscle which in return allows it to pump blood at a much faster rate. This increases your blood circulation which is good for a person's health.

• Strength against disease: research has proved that people who have a sedentary life seem to develop heart problems, joint problem and obesity when compared to those who swim regularly. Swimming helps in strengthening your body muscles and provides you with more endurance which helps you to fight against the above diseases.

• Building muscle: as it is known that water creates more resistance than air so you need to try much hard when it comes to swimming. You have to try 12 times harder when compared to working on land. This makes your major body parts like hips, shoulders, arms and back to exert 12 times more power. As a result of this you develop stronger muscles.

• Safe exercise: another benefit of swimming is that it is one of safest and cushioned form of physical exercise a person can find. If a person suffers from joint pains then swimming is a good form of exercises for him. He won't feel any pain while swimming as compared to working out on land. Professional athletes use water for rehabilitation purpose when they suffer injury.

• Swimming burns lots of calories, anywhere from 500-650 per hour depending on how efficiently you swim (you burn more flopping around than swimming cleanly!). Research showed that swimming, regardless of the stroke, burned about 89% of the calories burned during running and 97% of the calories burned during cycling for the same time period. In other words, swimming burns about 11% fewer calories than running but only 3% fewer calories than biking. 

Most people get bored of performing a single exercise but swimming is one of those exercises that won't let you get bored. Also, for people who do not like to sweat and still want to exercise, swimming is a great way to do just that. I think it's time for me to face my phobia and sign up for swimming classes! How about you?

If you know any swimming classes/instructors in your area and would like to share, Please post the information below in the comment box. 

Source: Medicinenet 

SOME SPICES THAT ARE GOOD FOR YOUR HEALTH

Here are some spices that are good for your health. Feel free to add to the list....

• Cinnamon: Studies show that cinnamon might help to regulate treatment for people with type 2 diabetes. the theory is that cinnamon increases insulin action. Cinnamon could be added to your oatmeal, tea among other meals.
• Ginger, apart from being a perfect compliment to vegetables, marinades, and sweets, it is also delicious in tea. Ginger may help relieve nausea, arthritis, headaches, menstrual cramps, and muscle soreness. I remember my aunt while pregnant, she would put ginger in her mouth to prevent vomiting and it worked. 

• Garlic wards of heart disease: According to research, consuming half to a clove of garlic daily may lower cholesterol by about 10%. Though your breath may suffer however your heart will thank you lol. You could swallow the clove or incorporate it in your meal.
•  Black pepper aids in digestion, congestion, an upset stomach and can also help to stop the bleeding on a cut when applied topically.
• Rosemary is a naturally rich source of iron, calcium, and dietary fiber. In addition, rosemary is loaded with antioxidants and anti-inflammatory compounds which are thought to help boost the immune system and improve blood circulation.
• Turmeric: Studies has found that turmeric aids in helping to treat arthritis, heartburn, stomach pain, diarrhea, intestinal gas, stomach bloating, and loss of appetite. Turmeric is also used as a topical treatment for issues like skin inflammation, infected wounds, and ringworm.

Sources: Mayo Clinic, Yahoo Health