Falling back to Fitness !

Wow, i am posting after 3 years since i was involved in this blog (its just me from on wards), i plan on to making this more of my personal fitness blog than presenting as a fitness site. More than anyone else i need the motivation and i need the push to get my self in shape.  I have completely ignored my health and i am miles away from being called fit or even in shape. If i am correct the time we started the blog i was 72 kg and in great shape, and now i am whooping 92 kg and FAT !!

I am hoping to use this blog to keep my self in track, post interesting articles which i find (i am always reading things).

So my primary goal is to get back to 75 kg !

Its on :)

6 Common Dehydration Myths, Now Busted !

Myth 1: Feeling thirsty means you’re dehydrated.

Fact: If you’re feeling extremely thirsty, chances are you may be dehydrated. Then again, it is only natural for anyone to feel like they need to reach out for a glass of water – and that certainly doesn’t imply dehydration. Thirst is the body’s way of telling you to drink some water, very much like an alarm going off whenever there’s a deficit of water. Drinking when you’re thirsty is just an innate response for human survival. Your body is intelligent enough to sense that, even if it’s just a 1 percent reduction of water.

Myth 2: Everyone needs to drink at least 8 glasses of water a day.
Fact: I should think we’ve all gone past this myth already, but for those who still fuss over it, pay attention. Taking this whole “eight glasses of water a day” thing way too seriously is like believing in the tooth fairy or Santa Claus. No doubt, drinking lots of water is great for your overall health and skin. But if you’re going to end up forcing down 8 glasses of water just to meet this unfounded ‘requirement’, even when your body is screaming for you to stop, you’re doing it all wrong.

There is absolutely no need to force water consumption. Keep in mind that anything, whether food or drink, can contain liquids. According to the Institute of Medicine (IOM), about 20 percent of the average person’s water intake is derived from food. At the end of the day, how much water you need is very personal. Just leave it to your body to let you know when you need to drink and how much.

Myth 3: Coffee can dehydrate you.
Fact: This myth is not entirely true, but there is still some truth that you should know about. Coffee in itself isn’t dehydrating – it is the caffeine in it that is. Drinking too much coffee will also mean a huge consumption of caffeine, and this is what results in feeling dehydrated. As a beverage, however, minus the effects of caffeine, coffee does in fact contain water. The liquid content in coffee (or tea) should leave you feeling more hydrated, making up for the dehydrating effects that caffeine has. The point at which caffeine puts you at risk of dehydration, according to Mayo Clinic, is when you consume over 500 milligrams in a day, which is equivalent to somewhere around five cups of coffee.

Myth 4: The more water, the better.
Fact: This is one myth we have to break. Water is Mother Nature’s most wonderful gift to us, but like some may say, too much of a good thing can be bad. In the case of water, there is such a thing as too much of it. While there haven’t been many cases reported of people over-hydrating, consuming more than your body can handle can be extremely dangerous. The medical term for this is ‘hyponatremia’, which is when the sodium level in the body is so diluted that the cells begin to swell. Common symptoms include nausea, vomiting, headaches, confusion and fatigue – all of which can escalate to seizures and even coma.

Myth 5: Sports drinks are essential for those who exercise
Fact: If your workout lasted for less than an hour, plain water will do just fine. Electrolytes and glycogen levels are not affected unless you’ve been engaging in intense exercise for over an hour. Endurance athletes will benefit from the right balance of sugar and sodium, but while sports and energy drinks do provide that, they also contain a whole list of other artificial additives that may prove to be more of a bane than benefit. Instead, replenish electrolytes with water and have a proper meal to replace the sodium lost.

Myth 6: Effects of dehydration is short-lived and not dangerous at all
Fact: While most of us will only experience mild symptoms of dehydration like headaches and fatigue, these can lead to other more severe problems that may require immediate medical attention. Mayo Clinic explains that serious complications of dehydration include swelling of the brain, seizures, kidney failure and even death. If you are experiencing the early stages of dehydration with symptoms such as extreme thirst, dizziness and significantly less urination, it is advisable to act quickly and drink up.

Written by Vannesa

Why Brown rice is Better !

Three billion people on this planet depend on rice for over half of their daily total calorie intake. Most of these people eat white rice. Nutritionists and dietitian are now increasingly recommending brown rice as an excellent source of all-round nutrition. It is also every weight watcher’s dream food; being a complex carbohydrate that provides 15 essential nutrients, including B-vitamins, niacin and potassium.

The difference between brown rice and the more popular white rice is not just the colour. White rice actually lacks the necessary quantities of over a dozen important nutrients, including vitamin E, thiamin, niacin, vitamin B1, B3, B6, folacin, potassium, magnesium and iron.

Brown rice is essentially the same as white rice, in the fact that it comes from the same plant. There is no “brown rice” plant and “white rice” plant. The difference between the two coloured rice is the process by which they are hulled. Whole grain rice consists of several layers. When only the outermost hull is removed, we end up with brown rice. It is when the rice is further milled, removing the bran and germ layer, that we end up with a whiter rice. The rice is then polished, removing the aleurone layer, giving us the white rice that we most often see in stores.

Brown rice is one of the most easily digested starches, and because of its high mineral content, brown rice supplies important nutrients for the hair, teeth, nails, muscles and bones. It is widely believed that brown rice helps to control blood pressure and also reduces wide fluctuations in blood sugar. The high fibre content of brown rice has a good effect on controlling cholesterol which also helps to prevent heart disease.

One cup of brown rice provides 80% of our daily manganese requirements. Manganese helps the body synthesize fats and is also beneficial for our nervous and reproductive systems.

Brown rice is packed with fibers and contains selenium, which helps to increase bowel movement, reduces and relieves constipation, and reduces the risk of colon cancer. It is also beneficial for stomach and intestinal ulcers. Brown rice is the perfect addition to the daily diet for those whom are seeking bowel regularity. In addition, brown rice also makes the tummy feel full which translates to smaller meal portions; this is good news for those who are watching their diet!

One of the best kept secrets regarding brown rice would its antioxidant capacity. We usually associate anti-oxidant rich foods with blueberries, strawberries and other fruits and vegetables. The antioxidant capacity of brown rice is just as high!

Brown rice helps stabilize blood sugar levels; therefore, it’s an excellent food choice for those suffering from diabetes. Studies show that those who consume one half cup of brown rice daily reduce their risks of developing diabetes by 60%. On the other hand, those who consume white rice regularly increase their chances of developing diabetes 100 fold.

Brown rice cereal or brown rice itself is the perfect baby’s first food due to the dense natural nutrition and fibers it contains. This is a much better choice than refined white rice cereal products as rapidly growing babies and toddlers require nutrient rich diets to help maintain rapid growth cycles. According to researchers, increased intake of whole grains and fish could reduce the risk of childhood asthma by about fifty percent. The numerous anti-inflammatory compounds found in fish and brown rice help in reducing wheezing

Brown rice is a healthier alternative to white rice, try it today!

5 Simple Exercises You Can Do Anywhere !!

No More Excuses Allowed

It’s a good thing the human body is made the way it is, because there are many exercises you can do anywhere, at any time. All you need are a couple of makeshift weights you can find around the house and the physical weight of your body.

When exercising, remember to get a good warm-up and finish off with a slow cool-down. This is important to prevent injury and is easy to accomplish no matter where you are. Walking works well for both your warm-up and cool-down routine.

Here are 5 simple exercises you can do anywhere:

• Start off with a few small sets and build up from there.

1. Tricep Dips. Sit on the edge of a chair or bench with your hands next to your thighs. Lift your body out just in front of the chair, with your feet flat on the floor and your knees bent. Lower yourself down so your elbows bend no more than 90 degrees and push yourself back up.
• Straightening your legs increases the workout.
• Avoid this exercise if you have wrist or shoulder problems.

2. Pushups. Everyone knows the standard pushup position, so let’s try some things to change it up a bit.

• You can do pushups with your hands wider than shoulder width to get more of a shoulder and chest workout.

• If you bring your hands together into a diamond shape near the center of your chest you will work more of the triceps and shoulders.

• Working half pushups – either going only half way down and then back up, or starting from the floor and only pushing up half way and then going back down – will intensify your pushup workout.

3. Crunches. Crunches are great for your abs if you do them correctly. Done incorrectly, they can put undue stress on your neck and back. To avoid injury, be sure to use the correct techniques.

• The biggest risk is if you jerk your neck to give you the force to crunch. While doing crunches, keep your hands behind your head and your elbows back while using your stomach muscles to lift your head and chin towards the ceiling.

• Once you’ve mastered this technique, try lifting your legs off the ground or assuming a bicycle position with one leg bent and the other straight off of the ground.

4. Squats. Body weight squats are a great exercise you can do anywhere and a fantastic way to learn proper technique. Start off your squat workouts by lowering yourself only a foot or so. Then work up to deeper squats as your muscles become accustomed to the exercise.

• If you’re feeling a bit advanced and in need of a more intense workout, grab two 2-liter bottles filled with sand and try performing squats while holding one in each hand.

5. Calf Raises. Calf raises can be done wherever there is a raised surface, such as a stairway. If you need balance, hold onto the railing. Facing the stairs, stand with only your toes on the stair and your feet extending out past it. Standing straight up, lower your body down below the level of the stair and then back up onto your toes.

• Even though it seems as if this is an ankle exercise, it also works out your calf muscles.

• The biggest emphasis on this exercise is the ability to go from an extreme negative position with ankle below toes to an extreme positive position, ankle fully raised.

With these five exercises, you have a full body workout. Remember to pay attention to your body and take it easy at first. Soreness is a good thing, but pain means you need to stop. Try these exercises out today and feel the healthy difference of fitness on the run.

Best and Worst Foods for a good night Sleep.

Getting a good night of rest is important. If you are having difficulties sleeping, the root of your problem might boil down to your diet. Find out which food promotes or disrupts sleep.

BEST FOODS

1. Tryptophan-Rich Foods

A glass of warm milk has always been the solution to sleep problems such as insomnia. Age-old wisdom claims that warm milk has a special calming effect that makes it easier for us to fall asleep. While studies have shown that drinking warm milk before bed does have a positive effect on our ability to sleep, it is actually a chemical called tryptophan that holds the magic. Tryptophan is a sleep-inducing amino acid that can be found in dairy products, as well as other foods like nuts and seeds, bananas, eggs, and honey.

2. Carbohydrate-Rich Foods

When it comes to losing weight, nutritionists often advise against the consumption of carbohydrates right before bedtime. If you are desperate for that good night’s sleep, however, having foods that are rich in carbohydrates could do you some good. When you complement dairy with carbohydrate, the level of sleep-inducing tryptophan increases in your blood. Some ideal late night snacks that will have you hit the sack might include cereal topped with milk, cheese on toast, or yoghurt and crackers.

3. Any Little Snack
 

Trying to fall asleep on an empty stomach may prove to be a challenge for some. If you find yourself struggling with insomnia, having a little something to eat might help. Do not go on a nighttime binge, though, or you will find yourself back at square one. Keep the snacking small, so that you don’t end up feeling too stuffed and uncomfortable to fall asleep. 

WORST FOODS

1. Caffeine

 

No prizes for guessing why caffeine has made it on this list. Caffeine-laden beverages, particularly coffee, tea and energy drinks, have a reputation for keeping you awake and providing that extra boost of energy. If you are gulping down all that caffeine during the day, chances are you are not going to get that good night’s sleep.  Chocolate, cola, and certain types of pills and medication such as weight loss pills, diuretics and pain relievers may even contain more caffeine that your regular cup of coffee. Our advice: abstain from caffeine four to six hours before bedtime.

2. Booze
 

While alcohol knocks you out and helps you fall asleep quicker, you are more likely to find yourself waking up frequently throughout the night with headaches, night sweats and even nightmares. Unless you are really trying to get yourself wasted, do not have alcohol on an empty stomach and make it an effort to balance each drink with a glass of water.

3. Spicy Foods
 

A heavy meal of spicy food such as curry may be a bad decision to make at dinner. Your stomach does not quite like the idea of fiery spiciness. Know your limits.  If you want to avoid a night of stomach discomfort and heartburn, avoid taking spicy meals before bed.

4. Protein-Rich Foods

As great as protein is for you, having too much of it before bed will be something you will regret. Protein takes more time and effort to digest, hence the duration it remains in your stomach. Skip high-protein snacks at night and opt for more sleep-friendly options like crackers or a glass of warm milk.  

5. Liquids
 

Staying hydrated throughout the day is absolutely important for your body. Note the key word: day. Consume sufficient water in the daytime and begin cutting back on the liquids about 3 hours before you go to bed. Once you are in deep slumber, the last thing you would want is constant visits to the bathroom.