Carbohydrates include fruits, vegetables, starches, grains, low-fat milk and baked items. Your carbs should be proportional to the number of calories you take in. This creates a nutritionally balanced diet.
For most diabetics, daily calories should be somewhere between 1,600 and 2,800 per day. The calorie intake at the lower end of this range is for people who are overweight.
Out of these total calories, 45% to 65% should be carbohydrate calories. And at least half of your carbs should come from whole grains, fruits, vegetables and low-fat milk. Remember that in addition to providing healthy carbs, fruits and vegetables contribute fiber to your diet.
Aim for two to four servings of fruit, and three to five servings of vegetables per day. This breaks down an ideal diet into these parts:
Carbohydrates: 45% to 65% of calories
Protein: 15% to 20% of calories
Fats: 25% to 40% of calories
Make monounsaturated fats the main type of fat in your diet. These are found in olive and canola oil. They help raise your "good" cholesterol (HDL) to healthy levels. Take in no more than 10% of polyunsaturated fats. Minimize saturated fats and trans fats. They are found in meats and high-fat dairy products, hydrogenated and partially hydrogenated oils, and processed, packaged and fried foods.
Wednesday, February 2, 2011
Sunday, January 23, 2011
Saturday, January 22, 2011
Friday, January 21, 2011
Thursday, January 20, 2011
Yogasanas for Fat Reduction
Yogasanas, when combined with right diet plan, can surely help in reducing fat all over the body, and sport that slim-and-trim look. Here are four Yogasanas which have proved to be effective in reducing fat and cellulite all over our body.
1.Ushtra Asana Kneel down with your heels facing the ceiling, toes turned outward and arms hanging loosely by the sides. Breathe in. Raise arms gently to shoulder level, then higher, and finally backwards such that your palms touch the heel of the corresponding foot. Stretch your neck letting your head fall backwards. You will feel the stretch in your spine. Gently push the pelvic region forward, improving upon the curve of the spine. Breathe normally. Breathe in and return to the starting position. Repeat two to three times. Each time try to hold the stretch as long as you comfortably can.
Why it works: This asana stretches your entire upper body — the neck, chest and stomach. These places house the lymph glands such as the thymus, tonsils and the spleen. They are primarily responsible for filtering out bacteria and other waste from the blood. Inefficient lymph glands lead to inefficient drainage and collection of fat. Ushtra Asana mobilises the lymph glands, hence preventing cellulite. The increased blood circulation and faster cell rejuvenation within these regions helps bust existing cellulite, slowly but surely.
2.Virya-stambhan AsanaStand with feet spread wide apart, toes pointing straight ahead. Turn the right leg at a 90 degree angle. Then bend the right knee. Hold your right wrist with your left hand behind your back, bend to your right and gently attempt to touch your big toe with the tip of your nose. However ensure that as you bend, your right knee or right thigh doesn't come in way of your right shoulder. Hold this position for up to 30 seconds. Inhale and slowly return to the start. Repeat the exercise with your left leg. Repeat the asana two to three times.
Why it works:This asana really stretches the inside of your thighs. Rising back from the bend strengthens the thighs, exercising them is similar to working with weights in a gym. This helps burn fats in the thighs. It also exercises the lymph nodes present in the groin area and improves the blood circulation in lower region, thereby busting cellulite pockets.
3.Purna Shalbh Asana Lie on your stomach. Make a fist. Position it under your thigh, elbows straight. Breathe in. With the support of your folded fists, lift up both legs without bending them at the knees. Tighten the back of thighs and buttocks, holding on to the final pose for as long as possible. Relax the tightened thighs and buttocks. Breathe in. Now, holding your breath, gradually lower the legs to the ground. As your legs touch the ground, release your breath and breathe normal. Repeat two to three times, each time trying to hold on to the final pose for as long as possible.
Why it works:Lifting the legs and trying to hold them for a long time requires strength. As you try harder, the fuel required to get that energy is generated by burning up the fat in thighs and buttocks.
4.Paschimottan Asana Sit down with your legs outstretched in the front, touching each other, your arms to your sides. Keep your spine erect and raise both your hands above your head, while the inside of your arms touch your ears. Exhale and pull the stomach in and bend forward, stretching your hands towards your toes. Now try to hold your toes with your fingers and subsequently with practice, try to touch your forehead to your knees. Hold this final pose for as long as possible, after which you inhale and gradually come back to the starting position.
Why it works:As your body bends forward, your entire back area (considered your west side in yoga) is stretched. The bending movement affects every part from the heel's tip to the neck (inclusive of the hamstring muscles, buttocks, waist, back and the medulla oblongata). This extreme stretch works the major muscles of the back, along with the skin. The stretch causes better blood circulation within the region and prevents build up of fat. The skin too is stretched leading to better elasticity and over time can aid in reducing the dimpled look that cellulite is characterised by.
1.Ushtra Asana Kneel down with your heels facing the ceiling, toes turned outward and arms hanging loosely by the sides. Breathe in. Raise arms gently to shoulder level, then higher, and finally backwards such that your palms touch the heel of the corresponding foot. Stretch your neck letting your head fall backwards. You will feel the stretch in your spine. Gently push the pelvic region forward, improving upon the curve of the spine. Breathe normally. Breathe in and return to the starting position. Repeat two to three times. Each time try to hold the stretch as long as you comfortably can.
Why it works: This asana stretches your entire upper body — the neck, chest and stomach. These places house the lymph glands such as the thymus, tonsils and the spleen. They are primarily responsible for filtering out bacteria and other waste from the blood. Inefficient lymph glands lead to inefficient drainage and collection of fat. Ushtra Asana mobilises the lymph glands, hence preventing cellulite. The increased blood circulation and faster cell rejuvenation within these regions helps bust existing cellulite, slowly but surely.
2.Virya-stambhan AsanaStand with feet spread wide apart, toes pointing straight ahead. Turn the right leg at a 90 degree angle. Then bend the right knee. Hold your right wrist with your left hand behind your back, bend to your right and gently attempt to touch your big toe with the tip of your nose. However ensure that as you bend, your right knee or right thigh doesn't come in way of your right shoulder. Hold this position for up to 30 seconds. Inhale and slowly return to the start. Repeat the exercise with your left leg. Repeat the asana two to three times.
Why it works:This asana really stretches the inside of your thighs. Rising back from the bend strengthens the thighs, exercising them is similar to working with weights in a gym. This helps burn fats in the thighs. It also exercises the lymph nodes present in the groin area and improves the blood circulation in lower region, thereby busting cellulite pockets.
3.Purna Shalbh Asana Lie on your stomach. Make a fist. Position it under your thigh, elbows straight. Breathe in. With the support of your folded fists, lift up both legs without bending them at the knees. Tighten the back of thighs and buttocks, holding on to the final pose for as long as possible. Relax the tightened thighs and buttocks. Breathe in. Now, holding your breath, gradually lower the legs to the ground. As your legs touch the ground, release your breath and breathe normal. Repeat two to three times, each time trying to hold on to the final pose for as long as possible.
Why it works:Lifting the legs and trying to hold them for a long time requires strength. As you try harder, the fuel required to get that energy is generated by burning up the fat in thighs and buttocks.
4.Paschimottan Asana Sit down with your legs outstretched in the front, touching each other, your arms to your sides. Keep your spine erect and raise both your hands above your head, while the inside of your arms touch your ears. Exhale and pull the stomach in and bend forward, stretching your hands towards your toes. Now try to hold your toes with your fingers and subsequently with practice, try to touch your forehead to your knees. Hold this final pose for as long as possible, after which you inhale and gradually come back to the starting position.
Why it works:As your body bends forward, your entire back area (considered your west side in yoga) is stretched. The bending movement affects every part from the heel's tip to the neck (inclusive of the hamstring muscles, buttocks, waist, back and the medulla oblongata). This extreme stretch works the major muscles of the back, along with the skin. The stretch causes better blood circulation within the region and prevents build up of fat. The skin too is stretched leading to better elasticity and over time can aid in reducing the dimpled look that cellulite is characterised by.
Monday, January 17, 2011
A Potent Amino Acid to Boost Sexual Prowess in Men: L-Arginine
If you haven’t been getting the pleasure you deserve and desire from sex, it may be because you have a deficiency of the essential amino acid L-arginine.
L-arginine is found in protein meat, eggs, milk, cheese and so forth. And it’s critical to your sexual health, with deficiencies linked to decreased sexual desire and reduced sexual function.
Men who’ve tried it report that L-arginine dramatically increases their desire for sex, provides more pleasurable sexual experiences, promotes greater endurance, and helps them achieve longer and more intense orgasms.
L-arginine works by stimulating the production of a crucial compound in your body called nitric oxide. Nitric oxide dilates your blood vessels, which promotes blood flow to your genital tissues and helps them become fully engorged. This dramatically increases your sensitivity and enjoyment.
According to a study conducted at Canada’s University of Alberta and published in Advances in Experimental Medicine and Biology, rising nitric oxide levels also help lower your blood pressure, something long associated with sexual dysfunction, by relaxing your arteries and helping restore their youthful elasticity.
The increased blood flow L-arginine releases can bring you harder, larger, longer-lasting and more frequent erections. And it’s especially helpful if you’ve ever suffered from erectile dysfunction or an incomplete erection caused by insufficient blood flow.
Better yet, studies also suggest that L-arginine can improve male fertility by increasing both sperm count and motility.
L-arginine is found in protein meat, eggs, milk, cheese and so forth. And it’s critical to your sexual health, with deficiencies linked to decreased sexual desire and reduced sexual function.
Men who’ve tried it report that L-arginine dramatically increases their desire for sex, provides more pleasurable sexual experiences, promotes greater endurance, and helps them achieve longer and more intense orgasms.
L-arginine works by stimulating the production of a crucial compound in your body called nitric oxide. Nitric oxide dilates your blood vessels, which promotes blood flow to your genital tissues and helps them become fully engorged. This dramatically increases your sensitivity and enjoyment.
According to a study conducted at Canada’s University of Alberta and published in Advances in Experimental Medicine and Biology, rising nitric oxide levels also help lower your blood pressure, something long associated with sexual dysfunction, by relaxing your arteries and helping restore their youthful elasticity.
The increased blood flow L-arginine releases can bring you harder, larger, longer-lasting and more frequent erections. And it’s especially helpful if you’ve ever suffered from erectile dysfunction or an incomplete erection caused by insufficient blood flow.
Better yet, studies also suggest that L-arginine can improve male fertility by increasing both sperm count and motility.
Sunday, August 8, 2010
Risk associated with tattooing!!!
A new study has revealed that individuals with multiple tattoos that cover large parts of their bodies are at higher risk of contracting hepatitis C and other blood-borne diseases.
Since tattoo instruments come in contact with blood and bodily fluids, infections may be transmitted if instruments are used on more than one person without being sterilized or without proper hygiene techniques. Furthermore, tattoo dyes are not kept in sterile containers and may play a carrier role in transmitting infections.
Other risks of tattooing include allergic reactions, HIV, hepatitis B, bacterial or fungal infections, and other risks associated with tattoo removal.
Clients and the general public need to be educated on the risks associated with tattooing, and tattoo artists need to discuss harms with clients.
For detailed article visit: http://in.news.yahoo.com/48/20100807/1246/twl-tattooing-linked-to-higher-hepatitis.html
Since tattoo instruments come in contact with blood and bodily fluids, infections may be transmitted if instruments are used on more than one person without being sterilized or without proper hygiene techniques. Furthermore, tattoo dyes are not kept in sterile containers and may play a carrier role in transmitting infections.
Other risks of tattooing include allergic reactions, HIV, hepatitis B, bacterial or fungal infections, and other risks associated with tattoo removal.
Clients and the general public need to be educated on the risks associated with tattooing, and tattoo artists need to discuss harms with clients.
For detailed article visit: http://in.news.yahoo.com/48/20100807/1246/twl-tattooing-linked-to-higher-hepatitis.html
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