SOME IMPORTAN TIPS TO HAVE HEALTHY LIFE.

The eight most populer diets of today

The word diet comes from Old French diete and Medieval Latin dieta meaning "a daily food allowance". The Latin word diaeta and Greek word diaita mean "a way of life, a regimen".

A diet can be described as a set course of eating and drinking in which the kind and amount of food one should eat is been planned out in order to achieve weight loss or follow a certain lifestyle.

This Medical News Today information article provides details on the most popular diets according to three criteria: how many articles there are around about these diets/lifestyles, how popular they seem to be generally, and how often we receive feedback on them.

Below you can see a list of the eight diets, a summary on each one, and links to specific articles about those diets:

 1)Atkins Diet

The Atkins Diet, or Atkins Nutritional Approach, focuses on controlling the levels of insulin in our bodies through diet.1

If we consume large amounts of refined carbohydrates our insulin levels will rise rapidly, and then fall rapidly. Rising insulin levels will trigger our bodies to store as much of the energy we eat as possible - it will also make it less likely that our bodies use stored fat as a source of energy.

Most people on the Atkins Diet will consume a higher proportion of proteins than they normally do.

 2)The Zone Diet

 The Zone Diet aims for a nutritional balance of 40% carbohydrates, 30% fats, and 30% protein each time we eat. The focus is also on controlling insulin levels, which result in more successful weight loss and body weight control.2

The Zone Diet encourages the consumption of good quality carbohydrates - unrefined carbohydrates, and fats, such as olive oil, avocado, and nuts.

3) Vegetarian Diet

 There are various types of vegetarian: Lacto vegetarian, Fruitarian vegetarian, Lacto-ovo-vegetarian, Living food diet vegetarian, Ovo-vegetarian, Pescovegetarian, and Semi-vegetarian.

The majority of vegetarians are lacto-ovovegetarians, in other words, they do not eat animal-based foods, except for eggs, dairy, and honey.

Studies over the last few years have shown that vegetarians have a lower body weight, suffer less from diseases, and generally have a longer life expectancy than people who eat meat.

4)Vegan Diet

Veganism is more of a way of life and a philosophy than a diet. A vegan does not eat anything that is animal based, including eggs, dairy, and honey.

Vegans do not generally adopt veganism just for health reasons, but also for environmental and ethical/compassionate reasons.

Vegans believe that modern intensive farming methods are bad for our environment and unsustainable in the long term. If all our food were plant based our environment would benefit, animals would suffer less, more food would be produced, and people would generally enjoy better physical and mental health, vegans say. 

5)Weight Watchers Diet

 Weight Watchers focuses on losing weight through diet, exercise, and a support network.

Weight Watchers Inc. was born in the 1960s when a homemaker (housewife) who had lost some weight and was concerned she might put it back on. So, she created a network of friends. Weight Watchers is a huge company, with branches all over the world.

Dieters can join either physically, and attend regular meetings, or online. In both cases there is a great deal of support and education available for the dieter.

6) South Beach Diet

The South Beach Diet was started by a cardiologist, Dr. Agatston, and a nutritionist, Marie Almon.

It focuses on the control of insulin levels, and the benefits of unrefined slow carbohydrates versus fast carbs. Dr. Agatston devised the South Beach Diet during the 1990s because he was disappointed with the low-fat, high-carb diet backed by the American Heart Association. He believed and found that low-fat regimes were not effective over the long term.

7 ) Raw Food Diet

 The Raw Food Diet, or Raw Foodism, involves consuming foods and drinks which are not processed, are completely plant-based, and ideally organic.

Raw foodists generally say that at least three-quarters of your food intake should consist of uncooked food. A significant number of raw foodists are also vegans - they do not eat or drink anything which is animal based.

There are four main types of raw foodists: raw vegetarians, raw vegans, raw omnivores, and raw carnivores.

8)Mediterranean Diet

Tasnime Akbaraly, PhD, Inserm, Montpellier, France, and team carried out a study that found that the "Western Diet", which is high in sweet and fried foods, raises a person's risk of dying early. They published their findings in the American Journal of Medicine.

Dr. Akbaraly said "The impact of diet on specific age-related diseases has been studied extensively, but few investigations have adopted a more holistic approach to determine the association of diet with overall health at older ages. We examined whether diet, assessed in midlife, using dietary patterns and adherence to the Alternative Healthy Eating Index (AHEI), is associated with aging phenotypes, identified after a mean 16-year follow-up."

The team found that study participants who strayed from the "Alternative Healthy Eating Index" had a considerably higher risk of cardiovascular and non-cardiovascul

according to : www.medicalnewstoday.com

Why evening workout is ideal for you

   

You've slogged the whole day at work, and would love to sleep soundless. But how do you achieve that? An evening workout 

does wonders. Find out how

While most people say mornings are the best time to exercise, according to many fitness experts and surveys, exercising in 

the evening post work hours is a great way to burn fat and also relieve you of stress and worries.

How does this happen?


Evening workouts are often considered to be positive alternatives for those who want to begin or maintain an exercise routine and make the time to add some physical fitness at the end of their long busy day.

Here are a few advantages...

Ensures better sleep: Working out in the evening will ensure that you sleep well. Workouts in the evening might seem invigorating initially and then will slowly lead to a sense of restfulness. The physical exercise will expend your energy and will prepare your body for a night of complete rest.

You don't have to deal with the morning rush: The best part about working out in the evenings is that you have more time for yourself in the mornings before you go out for work. Since it is difficult for working people to incorporate workout hours in the morning, evenings are the ideal time.

More of recreation: Evening workouts usually don't seem very tiring because it's more of recreation. Evening workouts are more of a stress buster and you can also catch up with your buddies on a regular basis.

Burn more calories: One of the best points of working out in the evening is that you can burn more calories, after all the eating that you've done throughout the day

According to TIO 
http://articles.timesofindia.indiatimes.com/

Know the 8 Elements of a Perfect Workout

A ‘perfect’ workout is one that helps you enhance your performance and function, manage your weight, and tighten and tone your body. At the same time, it must be time efficient and it should work your body from multiple angles to promote muscle balance and injury prevention.

The ‘perfect’ workout for you will be different from someone else’s, and your ideal workout will also change on a near-daily basis. That said, the most effective workouts do share some commonalities, which can be applied to virtually any exercise program to make it even more beneficial.
1. Use a Foam Roller Before You Workout

Before you start your workout, use a foam roller, yoga ball or massage sticks to release trigger points, increase blood flow and improve tissue quality.

Many people wait to use a foam roller until they feel a tight spot in a muscle, then simply ‘roll’ it out. While this can be effective, it’s a mistake to regard the foam roller as only an occasional fitness tool. You can actually use it daily (even if it’s for just a few minutes) to help prevent trouble spots in your muscles from occurring.

Using a foam roller is actually similar to getting a massage (only less expensive!). As you roll on it, fibrous tissue is broken down and circulation is boosted, helping to relieve tension and pain.

When you perform various exercises with the roller it also helps to engage your muscles and build strength. Plus, because the foam roller is unstable, using it works your core muscles and helps improve balance.

Their effects can be quite significant, as one study found that using a foam roller on your hamstrings may lead to statistically significant increases in range of motion after just five to 10 seconds.1 Separate research also found that using a foam roller reduces arterial stiffness, which may indicate improved flexibility, and improves vascular endothelial function.2

Your foam roller doesn’t actually have to be made of foam, either. My favorite is actually a padded plastic roller called the Trigger Point Performance Foam Roller. This one doesn’t wear out over time and retains its shape to help you get the benefits.



2. Warm Up Correctly With Dynamic Stretching

Warming up prior to your workout is important, provided you do it correctly, and this means ditching static stretching in favor of dynamic stretching. Static stretching is when you hold your muscle in a fixed position for a prolonged period, such as 60 seconds or more. This technique has been conventionally regarded as the gold standard for decades.

However, now research shows that it actually decreases the blood flow within your tissue creating localized ischemia (a restriction in blood supply) and lactic acid buildup. This can potentially cause irritation or injury of local muscular, tendinous, lymphatic, and neural tissues.

In short, static stretching may damage your muscles and tendons, which may be why studies show it worsens muscle performance, particularly when the stretch is held for 60 seconds or more.


While static stretching is now going by the wayside, dynamic stretching, an active type of stretching such as walking lunges, squats, butt kicks or arm circles, is coming in to take its place. Dynamic stretching has been shown to positively influence power, speed, agility, endurance, flexibility, and strength performance when used as a warm-up.4  It also helps by lubricating your joints, raising your core body temperature and getting your central nervous system prepared for your workout.

3. Get Your Core Ready

Your body has 29 core muscles, which are located mostly in your back, abdomen and pelvis. This group of muscles provides the foundation for movement throughout your entire body, and strengthening them can help protect and support your back, make your spine and body less prone to injury and help you gain greater balance and stability.  Prior to your workout, engaging in a few exercises to help activate your core can help to ensure proper posture and help protect your back during your workout. Try:

• Planks
• Quadrupeds
• Bridges       

4. Choose Multi-Joint Movements

Multi-joint movements work more than one joint at a time, which mimics the way your body functions in daily life (plus multi-joint movements are more time efficient). Multi-joint movements can be done for both upper and lower body workouts.

“ … for example, dumbbell rows work shoulders as well as elbows while bicep curls work elbows only.”

5. Move in Three Dimensions

Seek to incorporate all three directions when you work out, frontwards and backwards, side to side and rotational. When you exercise in multiple planes, it allows you to target muscles from multiple angles so that you don’t develop imbalances, which can promote injury. This is the way your body is designed to move and it’s also a way to add efficiency to your workout. Exercises that work multiple planes include squats, lunges and side lunges, lateral shoulder raises and movements like a baseball swing. Your body is divided into three primary planes

• Transverse plane: divides your body into top and bottom parts
• Frontal plane: divides your body into front and backsides
• Sagittal plane: divides your body into right and left sides

6. Pull More Than Push

When you exercise, focus on doing a 2:1 ratio of pull to push, which may help to improve posture, reduce injuries and add balance to your body. This is because most of us need extra strengthening to our back and more stretch to our front.

7. Alternate Heavy, Medium and Light

Alternating the intensity of your workout is important for training different muscles and optimizing your muscular fitness. One day try heavier exercises involving fewer reps (8 or less). The next day, try moderate-weight exercises with 8-12 reps and another day try lightweight exercises with higher reps (12-20).

8. Cool Down Correctly

If you want to do static stretches, the end of your workout is the most appropriate time, as this is when your muscles are warmed up and ready for more sustained stretches. However, while cooling down after exercise has long been promoted as a necessary step to help prevent muscle soreness and improve recovery, research suggests it actually does little to reduce muscle pain or improve recovery.

While it appears unlikely that cooling down has any real benefit in your post-workout recovery, muscle pain or next-day performance, it may help prevent the buildup of blood in your veins, which can lead to dizziness or fainting.  The cool down also brings fresh blood into areas to help with lactic acid removal, while bringing your heart rate down to resting pulse quicker. A proper cool down also helps lower a raised heart rate down to resting heart rate safely.

Further, it may also help you to simply unwind after an intense workout, easing the transition back to your normal level of activity. Personally I only cool down for three minutes after doing a high-intensity workout. If you are pushing your body to extremes it makes sense to do a cool down, especially if you are close to or exceeding your maximum calculated heart rate (220 minus your age).

By Dr. Mercola

from: http://fitness.mercola.com/

Five Thing to Prevent your Loosening Hair

It's normal to lose up to 70 hairs a day, but if you're worried about hair loss, there are a few things you can do to prevent it—even if it's genetic. In honor of National Hair Loss Awareness Month, here are five things you need to know to avoid getting bald spots before your time.

1) Rethink your diet: The idiom "you are what you eat" applies to your hair health, too. "Hair and scalp problems can arise from either a deficiency or an excess of nutrients in your diet," says trichologist Elizabeth Cunnane Phillips of the Philip Kingsley Clinic in New York City. "Your hair cells need a balanced diet of proteins, complex carbohydrates, vitamins, and minerals to function at their best." Avoid extreme weight loss as well—another common determinant of hair loss.

2) Chill out: Elevated stress levels may cause an increase in shedding, so it's important to take time to relax your mind. And while exercising is a great way to reduce tension, be aware: Too much working out can provoke hair loss. (Hitting the gym is just one way to boost your mood, though—you can also go for one of these tried-and-true secrets of happy people.)

3) Don't forget about your scalp: "Infrequent washing encourages dandruff, and studies have shown that dandruff can cause or exacerbate hair loss," Phillips explains. "If you already have dandruff or a flaky/itchy scalp, use special[ized] shampoos and toners to help clear irritation and flakes." For at-home relief, concoct a preshampoo treatment of two eggs, two half eggshells full of witch hazel, and half an eggshell of vodka. Apply the tonic to scalp and hair, then massage for ten minutes.

4) Take your vitamins: Get your fill of the necessary scalp and hair vitamins by taking supplements. Add calcium, iron, zinc, gelatin protein, soy protein, and vitamins D, B12, and B6 to your daily diet. It seems like a laundry list, but if you're patient, you'll notice the difference.

5) See a specialist: If you know hair loss runs in the family, it's worth it to see a specialist. A trichologist like Phillips deals specifically with the hair and scalp. A simple blood test can determine the cause of your hair loss and suss out the solution.the l

Four Flat Tummy exercise that you should do at home.

Don't want to end up injured or exhausted? Don't overdo things on the workout front. Instead, aim for a brisk 20-minute walk every day to burn fat, plus do the following exercises to help tone your abdominal muscles. 

If your wishing for more amazing abs and flat tummy. Almost everyone above mention for a flat tummy  which is every one could easily  —no matter how fit they are longs for a flatter belly. your should do it very ease way that you can on mat , floor or carpet  Fortunately, yoga can help to you .

bicycle crunch:

this is an awesome low and upper exercise, to do this  lie down on floor and bend any one leg  with your back pressed onto the floor. Bring your hands behind your head. Starting with your legs bent at a 45-degree angle, Lift your this leg slightly in air as shown in picture bring the right knee into the chest while straightening out your left leg. At the same time, rotate your top half so your left elbow goes to your right knee, then switch to the other side. Repeat for one minute,three times a day.

Scissors:

To do this exercises Lie fully stretched out on the floor with your arms by your sides. Lift both legs about 5 inches in the air but keep them stretched.  Place one foot slightly above the other so they're crises crossed at the ankles.ring one leg up at a time than hold them in the air by clenching your abs. Begin switching between your legs so that one is above the other back and forth. Pretty soon, you will feel like your abs are on fire. This works the central abs and the lower abs for a complete tummy workout. Try it out and you'll see what I mean.repeat three times in a day

The Plank:

this exercise is static one ,it also very effective one plank exercise than any other tummy workout. To do this plank you have to lie face down on floor than raise your self on your toes and forearms take position with your elbow bent at 90 degree as shown in this picture 
and maintain your strait back , neck and keep breathing normally and hold it minimum 40 to 60 second. repeat three times in  a day.

The boat:

begin   in a seated on floor with your knees bent and your feet resting lightly with flat and tilt back on the ground as you balance on your sit bones. With your core engaged, lengthen through your torso and recline slightly, avoiding any rounding of your back. Extend your arms straight out in front of you, then extend your legs, creating a V-shape with your torso and legs. Breathe comfortably throughout the move and hold for five slow breath and return to the starting position. Repeat five times in a day.  

10 TIPS FOR BECOMING A MORNING GYM-GOER

1)Schedule it. You probably wouldn’t miss an appointment with 

your doctor, your dentist, or your hairdresser. Just like these 

appointments, make your morning exercise session something you 

can’t skip.

2)Get out your gear the night before. That way, you won’t 

arrive at the gym without socks or with your shirt inside-out.

3)Write it down. Jot down an exact workout plan before going to 

bed. When you wake up, you won’t have to think about what 

machine to do next or how long you’re going to run.

4)Consider a workout you have to pay for. I used to work out 

with a trainer at 5 am, and some days it was very tempting to 

stay in bed. But then I’d think about how much money I’d waste 

if I missed a session, and a few minutes later I was out the 

door and on my way. A commitment to personal training sessions 

or small group fitness workouts like TRX might help make sure 

you get out of bed.

5)Find a buddy. Maybe it’s a friend you already know, or maybe 

it’s someone you meet on your first early-morning trip to the 

gym. Make a commitment to each other that you’ll show up and 

hold each other accountable.

6)Make it a competition… with a reward, of course! If you and a 

gym buddy are both on a quest to make early exercise dates a 

habit, come up with a little challenge. Maybe you’ll decide the 

first one to miss a day has to do 20 extra push-ups. If you’re 

working out solo, treat yourself to new gym gear after a solid 

month’s worth of commitment.

7)Do a class. Many gyms offer one-hour classes that start 

around 6 am. Since no one wants to be the person that walks out 

in the middle of the class, I’d be willing to bet you’ll stay 

through the end.

8)Take baby steps. Start by setting back your alarm by five 

minutes this week. Next week, go for another five. You’ll be 

getting up an hour earlier before you know it.

9)Have something tasty to look forward to. Some experts say the 

golden window for post-workout nutrition is 30 to 60 minutes 

after we finish exercising, so make breakfast your next 

priority. Try a blended smoothie with greens, protein powder, 

and frozen berries or a parfait with granola, yogurt, and fresh 

fruit.

10)Preserve those endorphins! Make great feelings last by 

writing them down. The next time you think hitting snooze 

sounds like a better idea than lacing up, read what you wrote 

and remind yourself how on-top-of-the-world you felt last time. 

Then get moving!