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Friday 22 April 2016
World Is Of Creativity and you are At CreativeD
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Monday 18 April 2016
Tuesday 15 October 2013
10 Foods that Fight Bloating & Flatten Your Stomach
10 Foods that Fight Bloating & Flatten Your Stomach
Combat & Prevent Bloating Symptoms with What You Eat
Bloating is caused by excess fluid retention and/or trapped gas that accumulates in your digestive system.
To fight bloating the natural way, take a two-pronged approach: avoid foods that most commonly cause it and start eating more foods that help fight bloating symptoms. First, what to avoid: The most common culprits of bloating are salt (steer clear of packaged and other foods high in sodium), fatty foods, alcohol, raw vegetables, sugars and sugar substitutes, and carbonated beverages. And of course avoid foods to which you may be intolerant or allergic.
Now read on for a list of 10 foods to incorporate in your diet to help fight bloating, relieving gas build up and clearing your system of excess fluid.
Eat Your Fiber
Fiber can help you maintain a healthy weight, make you feel fuller for longer, and if eaten properly, reduce bloating. This is because fiber can help aid digestion and keep you regular (you know what we mean). If you’re not going number two regularly, you’re constipated and can have excess gas buildup in the colon—aka bloating.
If you’re not already a big fiber-eater, gradually increase your fiber intake to around 25 grams per day (a good target for women), or it may stress your digestive system and actually cause you to produce more gas.
“Whole grains, veggies and fruits are great sources of fiber,” explains clinical dietitian Jocelyn Morante. Quinoa and oatmeal are among two of the best whole grains you should eat to fight bloating. Read on for the best high-fiber fruits and vegetables that will help you beat the bloat.
Water
Though it may seem counterintuitive, you can combat excess fluid retention by drinking plenty of water.
Drinking water helps flush excess sodium and fluids from your body, and, like eating fiber, drinking plenty of water can help prevent constipation (which leads to bloating).
Aim for at least eight 8-ounce glasses of water a day, and more if you’re working out (more helpful info on how much water to drink here).
Strawberries
That fiber we were talking about earlier? Yeah, your average, raw strawberry is packed with it and, if eaten in moderation, can help promote digestion and fight bloating. Strawberries are also high in vitamin C, making them one of the top immunity boosting foods.
Add a few cut up strawberries to your oatmeal, lunchtime salad or afternoon snack. Be sure to eat strawberries and other fruits in moderation, as they do have natural sugars, which if eaten in excess can cause gassiness and bloating.
Bananas
Bananas are full of potassium, which can help regulate your body’s sodium levels. That’s a good thing because too much sodium means excess fluid buildup.
If you’re one of those people who gags at the thought of a banana (we know there are a lot of you out there), try potassium-rich alternatives like avocados, carrots, oranges and pistachios.
Yogurt
Eating yogurt, which is loaded with probiotics, introduces good bacteria to your gut. This bacteria helps you better break down food and helps keep your digestive system moving and in balance.
Tired of your usual plain yogurt afternoon snack? Try one of these flavorful recipes for healthy Greek yogurt dips and spreads.
If you’re lactose intolerant or if you’re sensitive to dairy and it causes you to bloat, you can take a probiotic supplement instead.
Watermelon
Watermelon is, obviously, loaded with water. That makes it one of the go-to foods experts recommend to help flush out excess fluids from your system. And, like strawberries, watermelon’s nutrients can help boost for your immune system.
Pineapples
Similar to watermelon, pineapples boast a high-water concentration that will help to flush excess fluids from your system. They also contain enzymes that help you better digest protein.
Since pineapples are high in natural sugars, they are a fast-digesting food and can make a good pre-workout snack (check out other great pre-workout snack ideas here).
Spinach
Boosting your fiber intake can help prevent and combat bloating, and eating spinach is a smart way to do that. Not only is spinach full of fiber, but it’s one of those incredible superfoods that can do so much more for your body as well. Think clearer skin, improved immune system, etc. (More here on which superfoods you should be eating).
Important note: Since eating raw vegetables can actually trigger bloating in some people, you’ll want to opt for cooked spinach as it’s easier for your digestive system to breakdown.
Ginger or Peppermint Tea
These teas are great digestive aids that can help prevent bloating while also soothing an upset stomach, explains registered dietitian Jacqueline Aizen. Ginger is also believed to be a natural diuretic.
Apart from decreasing stomach troubles, teas can be great for your health. Read here for more on the incredible health benefits of different types of tea.
Asparagus
Full of water, asparagus acts as a diuretic to rid your body of excess fluid, but it’s also great because it promotes the growth of good intestinal bacteria, which can help aid proper digestion.
Monday 14 October 2013
10 Quick, Convenient No-Gym Workouts
10 Quick, Convenient No-Gym Workouts
Squeeze These Short Workouts Into Your Day & Skip the Gym
Several Short Workouts Are As Good as a Long Workout
If you’re concerned that smaller workouts won’t have the same impact as doing one longer workout at the gym, think again. “When it comes to achieving weight loss and aerobic fitness, studies seem to suggest that exercise accumulated in several short bouts has similar effects as exercise accumulated in one continuous bout,” explains internist Dr. Andrea Ruman. “That is, exercising for three 10-minute intervals during the day versus exercising for 30 minutes all at once derives the same benefits.”
Concerning long-term health benefits of exercise, short workouts get the job done as well. “At least four clinical trials have shown that several 10-minute bursts of exercise yield essentially the same benefits in blood pressure, weight, body fat, cholesterol levels, or cardiovascular fitness as the same total amount of exercise done in a single session,” explains registered dietitian Diane Preves.
Pre-Shower Cardio
Before you shower in the morning, break a sweat with a quick cardio burst. Registered dietitian and certified diabetes educator Martha McKittrick recommends jumping jacks, pushups and crunches for at least five minutes to get your heart racing and energy flowing before you start your day.
If you’d rather get in touch with your elementary school days, certified personal trainer Kimberly Garrison recommends jumping rope. “Bar none, the best cardiovascular exercise is the simple jump rope,” she explained. “The jump robe is a low impact, full body cardiovascular exercise that simply annihilates calories.” Start out with six minutes of jumping and workup from there. If you’re dealing with limited apartment space, try out the ropeless JumpSnap. More on that here: http://www.chickrx.com/articles/look-ma-no-rope
Teeth Brushing & Toe Raises
While you’re brushing your teeth, McKittrick recommends multitasking by doing toe raises. Makes sense rather than standing there for two minutes, doesn’t it? To target and strengthen the calf muscles, stand with your feet a few inches apart, push down through your toes and lift your heels. Repeat until you have finished brushing those pearly whites.
Blow Drying & Squats
Think of how long it takes to dry your hair: that’s valuable time you could be using to get in strength training. While blowdrying can totally make you feel the burn in your arms (so alternate arms as you dry to get an even workout), try adding squats to work your legs and butt, too. Standing with your legs hip-width apart, lower your glutes toward the floor. Be sure that your knees do not come over your ankles. From the seated position lift back up to standing and repeat until your hair is dry or your legs are shaking—which ever comes first.
Social Workouts
If you’re penciling time with your best friend or boyfriend, try opting for a fun exercise class, dance class, hike or even just a nice leisurely walk. “The key is to think of [working out] as supporting the lifestyle you want, making it part of the lifestyle you want, and not just a chore you have to do,” explains certified personal trainer Xin-min Lai. Working out with a friend is a great motivator, and if you’re already spending a part of your day with them, why not make it work double for you both?
Lunch Break
To boost your energy for the afternoon, schedule in a brief 10-minute workout during your lunch break. If your building has stairs, try running or walking the stairs a few times, which will really get your heart pumping. If not, go for a brisk walk outside. The cardio and fresh air will help prep your mind to tackle your afternoon projects.
Office Chair Swap: Stabilizer Ball
We must admit, when we first saw them we thought they looked ridiculous too, but that’s before we considered their benefits. Because stabilizer balls aren’t as rigid as chairs, sitting on the ball requires you to strengthen your core, improve your posture and strengthen your back. Research has already shown that sitting at a desk all day may have detrimental effects on your health (i.e., risk of Type 2 diabetes), so sitting on a stabilizer ball instead of a regular chair might not seem like too crazy of an idea after all.
Chair Dips
If you’re having a brain freeze over a difficult project or assignment, or just killing time at home, take a few minutes and do a few chair dip reps. As certified personal trainer Katie Humphrey explains, chair dips are beneficial for building muscle tone and strengthening your arms (and are awesome considering how little equipment they require).
To do a chair dip, sit on the edge of your seat, grabbing the edges with both hands at a shoulder width apart. Lift your butt off the seat and walk your feet forward, making sure your knees don’t bend past your toes. Keep your shoulders back and chest up and slowly lower your butt toward the floor. Stop when your arms reach a 90-degree angle. Straighten and repeat.
Solo Dance Party
People often forget that some of the most fun things in life are actually great workouts. Case in point: dancing. Crank up your iPod and get moving. Even if you do this in the privacy of your own home, you may still feel silly at first. But embrace it, because pretty soon you’ll be breaking a sweat and having an awesome time—not to mention pumping up your heart rate and burning calories. We highly recommend it to energize you before a night out with friends or to shake off the nerves before a first date.
TV Time
Who says spending time watching TV can’t benefit you? While you’re catching up on your favorite show, do several sets of wall sits instead of slouching on the couch. “This is a great exercise for the butt, hips and thighs,” says certified personal trainer Kimberly Garrison. “Press your back up against the wall and slide down until you look like you’re sitting in a chair. Try that for 90 seconds. You’ll see what I’m talking about.”
Couch time is also a great time to fit in an upper body workout. Grab your small weights (or even cans from your pantry) and see how many bicep curls, shoulder raises and tricep kickback you can fit in during commercial breaks.
Bedtime Planks
Before hitting the sheets, take a minute to plank. Planks benefit your core, arms and back, and they’re even one of the top calorie blasting yoga moves. Starting in a full push-up position, align your spine in a straight line. Support yourself with either your palms flat against the floor under your shoulders or with your forearms resting on the floor (elbows under your shoulders). Concentrate on breathing deeply and tightening your core for support. Set a timer on your phone and see how long you can hold the plank position (shoot for 30-60 seconds). Believe it or not, you’ll even likely find yourself looking forward to your nightly challenge.
11 Crunch-Free Ab Workouts
11 Crunch-Free Ab Workouts
No-Equipment Abdominal Exercises
The Plank
Begin by lying flat on your stomach on a mat. Get into position by placing your forearms on the mat and lifting up so that your shoulders are right over your elbows. Extend your legs out behind you and balance your weight on the backs of your forearms and the tips of your toes. Be sure to not arch your back or lift your hips too high from the mat—your body should maintain a straight line from your shoulders to your feet.
Certified personal trainer Kimberly Garrison recommends beginning by holding the position for at least 10 seconds and work your way up to 60 to 90 seconds. Repeat for three sets.
Side Plank
On a mat, begin on your right side with your legs straight and stacked one on top of the other. Extend your right arm so that you are supporting yourself on your right elbow, which is aligned under your shoulder. Putting your left hand on your left hip, keep your body straight with your hips elevated off the ground.
Garrison recommends beginning by holding the position for at least 10 seconds and work your way up to 60 to 90 seconds. Switch to left side and repeat. Repeat for three sets on each side.
Leg Raises
Begin on your back, with hands flat under your butt (for extra support) or to either side of your hips, extending both legs toward the ceiling with your feet flexed. Slowly lower both flexed legs to the floor until they are about six inches from touching the floor. Be sure to really engage your core as you lower your legs. Raise both legs back to starting position. Garrison recommends repeating for three sets of 10 to 25 reps.
Seated Russian Twist
Begin by sitting on the ground with your legs straight in front of you. Lean back slightly—be sure to keep your back straight (don’t round your spine). Extend your arms straight out in front of you with your hands side-by-side and bend your knees so that your feet touch the mat. Tightening your core, slowly twist out to one side, then slowly twist back to the center. Inhale at the center point and then repeat on the other side. That’s one rep. Repeat three sets of 12 reps. To increase intensity, you can hold a medicine ball or a weight in your hands (as pictured).
Vertical Scissors
Begin on your back and extend your arms so they’re against your body with your palms flat on the mat. Lift both legs up about a foot off of the floor, concentrating on tightening your abs so your lower back is flat against the mat. Lower one leg down to the ground until it is a few inches from touching. Slowly raise this leg back up to the ceiling, while lowering the other leg toward the mat, creating a scissor motion. That’s one rep. Do three sets of 8-12 reps each.
Horizontal Scissors
Similar to the vertical scissors except this move goes side to side instead of up and down. Begin in the same starting position as the vertical scissors, raise both legs about six inches off the floor. Spread your legs apart, then bring them back together again, crossing your right foot over your left. Open your legs again, and when you return them back together, cross your left foot over your right. That’s one rep. Do three sets of 8-12 reps each.
The Roll-Up
Begin on your back with knees bent and your feet flat on the floor. Keep your shoulders flat on the ground and hold the backs of your thighs. Curling your chin to your chest, lift your shoulders off of the mat, reach your hands forward and try to touch your toes as you continually roll up and straighten your legs forward. Bend your knees back to the bent position and roll your back down slowly to beginning position. Repeat five times.
Double Ballerina Leg Lift
Beginning sitting on your mat, extend your legs keeping your thighs together and toes pointed. Lean back with your forearms on the mat and palm flat with fingers forward. Raise one arm overhead while leaving the other on the mat. Use your abs to twist your torso to the left while lifting both legs 45-degrees in the air. Return to forward center, lower your legs and repeat on opposite side. This is one rep. Do 10 reps for three sets.
The Hundred
Lay on your back with your toes pointed and knees bent at a 90-degree angle (shins parallel to the floor). Straighten your arms at your sides with your palms flat on the floor. Curl your chin to your chest and lift your shoulders and head off the floor while tightening your core to keep your lower back against the ground. Raise your arms off the mat and above your hips. Keeping them straight, hold the position and pump your arms up and down for 10 seconds. Return to beginning position and repeat for 10 reps.
The Toe Dip
Starting on your back with your knees bent at a 90-degree angle and shins parallel to the floor, straighten your arms at your sides with your palms down. Hold one leg in this position and slowly lower the other foot toward the mat (keeping the leg being lowered bent at a 90 degree angle). Lower your foot as close to the ground as possible (without touching it), then slowly raise your leg back up to the starting position and repeat on the opposite leg. This completes one rep. Repeat for five reps.
Side Imprint
Standing with your feet shoulders width apart, left hand on your left hip, raise your right arm above your head. Shifting your weight onto your left leg, rotate out your right leg at the hip so that your toes are turned outward. Raise your right knee up as you crunch your right elbow down to meet it. Make sure you’re squeezing your waist and isolating your obliques as you perform this motion. Then slowly return to starting position. Do 10 on one side, then 10 on the other. Repeat three times.
What's the best way to get a flatter stomach?
You can do a million crunches until you're blue in the face and that lovely muffin top will remain covering your toned abs until you change your diet and start to eat clean. A clean diet means eat everything closest to its natural state (so skip commercial snack foods...donuts, cakes, cookies, chips--even the organic ones, processed foods, high-fat salad dressings, all fried foods, fast foods, alcohol, soda, sugary juice...you get the idea). Eating a quality diet of fresh vegetables, fruits, whole grains, and low-fat proteins (in the appropriate amounts) is the best way to get better abs and a better body overall.
As far as exercise goes, cardio is primarily for toning the heart muscle and burning fat; strength training is for toning muscle (through body weight exercises, free weight training, kettle bells, weight machines). Get in a good cardio workout most days a week, and make sure to do toning exercises that also target your abs. Try to do toning exercises at least two to three times a week on non-consecutive days.
Here are some good ab-toning exercises you can do at home (do what you can, but try to work your way up to doing more reps and holding the positions for longer amounts of time):
Plank: Lie on your stomach on a mat. Then get into position by placing your forearms onto the mat and lifting up so that your shoulders are right over your elbows. Then extend your legs behind you and rest your weight on the tip of your toes (like if you were doing a pushup) and your forearms. Make your body from your shoulders to your toes a straight line (don't lift your hips too high or arch your back). Keep your abs tight and hold this position as long as you can without bending your back. Try to hold it at least 10 seconds, and gradually work your way up to holding it for 60 to 90 seconds. Take a break and then repeat two more times, for a total of three sets.
Side Plank: This is similar to the regular plank, but done on your side. So get on your right side, with your legs straight and stacked one on top of the other. Extend your right arm so that you are propped up on your elbow, which should be lined up under your shoulder. Put your left hand on your left hip. Keep your body straight, not allowing your hips to dip towards the ground. Keep your breathing steady. Hold this position for at least 10 seconds (try to work up to 90 seconds eventually). Switch sides and repeat. Do three sets on each side.
Leg Raises: Lie flat on your back, and extend both legs toward the ceiling with your feet flexed (as if you were standing on the ceiling). Slowly lower both flexed legs toward the floor, and once they get about six inches from the floor, slowly raise them back up to starting position. Place your hands under your buttocks for extra spinal support. Do three sets of 10 to 25 reps.
Results will vary from person to person, but if you follow these guidelines, most people will see visible improvements within a month, no matter what their fitness level.
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