Healthy Weight loss tips

Achieving the goal of healthy weight loss is not linked specifically with a diet plan or any complex program but a lifestyle management connected with regular physical workout,healthy pattern of edibles and mannagement of your stress.

Here are some tips you can adopt to loose weight and achieving healthier body.

1.Explore that you are having healthier weight

You can have a check on your weight by calculating BMI according to your height

however BMI calculation requires weight in pound and height

BMI classify you among three main categories such as obese, underweight and normal.

2. Minimize on taking refined carbohydrates

It is necessary to reduce intake of refind carbohydrates which will ultimately burn fat deposits on the body. This portion of carbohydrate intake can be sabsituted by whole grains. By having this adaptation you will end of eating with low calories. You can have an addition of Complex carbohydrates with low portion of calories which is accompanied by fibers which end up late in the body keeping you satisfied.

3.Eat vegetables, protein and fats

Plan to have combination of foods in your meal. To balance your each meal, you can add 4 types of food including:
•proteins
•Vegetables
•Fat
•Whole grains

Proteins

Eating at definitive amount of protein play a vital role in maintaining your health and muscle mass. Taking such portion of protein help reduce cardiomatabolic events improve diet and weight control.

Healthy protein sources may include:

• beef ,Fish ,chicken and eggs.

• plant protein sources may include nuts, legumes and beans.

Vegetables

Do not neglect addition of green leafy vegetables in your regular fiet.They are packed with high nutrition.Even you can have them in large quantity without addition of much calories in your meals.

Although almost all vegetables are highly rich in nutritional elements but this fact should also be kept in mind that potatoes,corn and sweet potatoes are rich in carbohydrates ultimately high in calories.

Worth adding vegetables to your Diet:

•Broccoli

•tomatoes

•Radish

•spinach

•parsley

•French Beans

•Lettuce

•cocumber

•Bell peppers and hot peppers

Fats

Don't hesitate to add fats to your diet.All fats are not bad.Some are required to perform vital body functions.They maintain normal biochemistry of the body.

Olive oil and avocado oil can be the best choices for addition to your diet.

However,coconut and butter must only be utilized on moderate level occassionally dur to higher content of saturated fat in both of them.

4.Get Enough Sleep as per your body need

A less sleep may increase our hunger hormone namely ghrelin while decrease our satisfaction hormone leptin thereby contribute to weight gain. When we reach sleep deprived levels, we crave more sweet foods and salty. This is because whenever you get hungry, your demand higher energy ( higher calorie) boosted. It is also worth knowing that the way we may think our emotions are affected by less sleep, hence it’s quiete easy to relate it with impaired ability to take reasonable decisions in many fields of life, including choices of food.

Our hormones are better balanced when our bodies achieve the time required to sleep,rest,repair,replenish and refresh.

5.Stay Hydrated

Researches has revealed that individuals who drink two full glasses of water before having a meal ultimately lose reasonable weight than those people who do not drink water before taking meals and it goes on.

This simple tool works in two diffrent ways. Thirst can shield itself as hunger, eventually causing us to eat more food.In the same way water lead you feel fuller, decreseing our food tendency and we eat less during a mealtime.”

6. Move your body

The Physical activity help you maintain healthy weight loss.It may include
Cardio workouts such as jogging,walking,swimming running or cycling.

Be sure to consult a doctor before you start a new plan to exercise.

Behaviour of your body on Sweets and alarming impacts

Sugar is a form of carbohydrate which our body convert into glucose.If you are taking too much sugar then it may put a harm to your health. Natural Sugars including carbohydrates are already present in many natural foods including fruits,vegetables, cereals, nuts,beans and dairy products.

Taking normal amount of sugar provides energy to our body cells, however when we take an appreciable increased amount of sugar on continuous basis, we are taking ourselves to a risk of diabetes, cardiovascular disease,obesity and many other complications.

Having to take too much Sugar?

Taking too much soft drinks, dairy items, fruit juices adds a lot sugar to our body. According to National Institute of cancer, a healthy male adult take 24 spoonfulls of sugar in a day which approximately equals to 384 calories per day.

Taking this enhanced amount of sugar in our diet poses our body to a risk of obesity linking us to diabetes.

Impact of Sugar on Cardiovascular System

How sugar imparts any affects to the heart health is not clearly understood,however it is indirectly associated with liver capacity to metabolize sugar.

Our liver metabolises sugar in the same way as it may metabolise alcohol,eventually leading to a condition known as "fatty liver".

This fatty liver also leading to deposition of fat droplets in many body organs and increasing load of Sugar in body by adopting a mechanism known as lipogenesis.

This increased fat load ia associated with increased risk of heart attack and other cardiac complications.

Impact on blood pressure regulation

Sugary beverages put extra calories to our body leading to increased fat load to our body.Additionally,sugar higher than the recommended daily intake overwhelms the body pathophysiology and lead to inflammation.

Coupled with fatty liver and increased sugar level in blood,pressure is increased leading to certain problems of blood pressure regulating  system.

Increase risk of diabetes associated with sugar consumption

Eating sugar does not mean you may develop diabetes. Whoever there is a connection between sugar intake and diabetes. Higher Sugar intake main led to obesity and fat accumulation.

Obesity due to sugar is a major cause of diabetes as it may lead to resistance for insulin. Furthermore, continuous high intake of sugar results in resistance to secretion of insulin hormone by pancreas.

Consumption of too much beverages and soft drinks me also lead to diabetes development by following these two mechanisms.

Tooth decay associated with Sugars

There is a close relationship between teeth decay and sugar. Our dental surface which is named as plaque is made up of bacteria and mucous membrane. Bacteria which is present on surface are dependent on Sugar to produce acids which in turn breaks our dental plaque. All Sugars have this tendency to convert into acid. Soft drinks and beverages are more sticky in nature and hence start our teeth decay.

•Ways to improve dental health

1-minimise the uses of soft drinks and beverages

2-drink fresh water instead of soft drinks

3-improve dental hygiene by daily brushing

4-uses of mouthwash containing fluorinated compound

5-routine visit of dental doctors.

Tendency to develop acne

Sugars have increased dependency to develop acne in susceptible individuals. Sugar have high glycemic index raises blood sugar level ,insulin secretion, inflammation and trigger androgen secretion and produce fat and acne. It has also been observed that rural individuals do not take processed  foods and beverages as compared to Urban individuals and hence have less Tendency to develop acne.

How much of the Sugars are not harmfull to your body?

Although sugar is not added in recommended daily allowance and is not integral part of must having nutrients for your body.

However,American Heart Association mentions that women can take on average 6 spoonfulls in a day which equals 100 gms of sugar.In the same way men can have 9 spoonfulls of sugar in a day which equals 150 gms of sugar.

In both of the cases some workout is required to utilize added sugars in human body.

Cutdown your daily Sugar Intake to avoid untoward effects on your body

A small decrease in daily sugar intake in your daily life can bring a big change in your health.

•Reduce intake of sweetened tea,coffee or other beverages having high levels of sugars.

•Try avoiding alcoholic drinks,soda drinks or other carbonated beverages .

•lessen the usage of jellies and candies in breaks and substitute them with nuts and fresh fruits.

•Instead of taking shakes or smoothies laden with plenty of sugars in them try eating fresh fruits or prepare them by yourself without sugars.

Radish plant growth

Radish plant growth,its types ,food combination and Health benefits

Present article deals with how radish beans are grown, what are the types, what are their benefits and how can they be prepared.

Radish Types and appearance

Mongare is a type of herbaceous plant others include  red round radish , long white underground edible root called mulli in pakistan and several regions of asia. Each one has its own distinct taste and are cooked in different types of dishes. All are from the Brassica family. They have the most unique shapes to look at and in taste they are comparative to each other and are delicious vegetables in diffrent combinations. The round red radish is eaten in salad while the long white underground root is also eaten whole in salad and in Pakistan it is eaten filled in shredded form in wheat flat unleavened bread called paratha. It is also eaten as a snack and in curry salan in asia pacific region.

  

My procedure to grow Radish pods

My advice is to buy high quality seeds to grow good quality pods. I put 20 seeds in a big pot and spread a fine layer of garden greens and peat moss mixture on top of them. Which I kept in the light sun. Radish pods grow from best during winter. 

After 7 days of seed sowing seeds germinated very good. In another 15 days, they were transferred to big pots. After 50 days of maturity, the plant started to produce beautiful four-petalled flowers. 

Bees and other bees were forced to nest in the flowers for pollination and after a few days millet pods began to form, which resulted in a bad harvest of another 10 days and not in the years of the harvester. Some millet pods were allowed to remain on the main plant, which matured and matured for another 20 days to become seeds for planting the next crop.

Selection of Radishes for Pods Growth

All radishes have the potential to develop pods when brought to flowering stage.These pods are juicy,edible somewhat crispy and are edible in different ways.Some Edible varieties grown all over the world may include:

• Rat's Tail – this is the  edible podded radish of classic type.
• Dragon's Tail – the pods are purple for this sort of Radish.
• Singara – an heirloom from type pods from |Indian region.
• Munchen Bier – a German variety which also produces edible roots.

Diseases and problems associated with Radish Growth

• After maturartion of Radish plant,some caterpillers may start producing larvae on new leaves and branches.These larvae came from butterflies which may secrete sticky secretion leading to development of Net/web.

  

  Petals and flowers entangled in web of caterpillars fall off

• Some leaves may get yellow with onset of maturation which indicates that plant is secreting waste in form of yellow leaves and may fall off.It also is indicative of low plant nutrients.

Plant running Low in nutrients generate yellow leaves as plant waste

• Whole plant may fall off due to plant laden pods.It may also be associated due to delicate branches.Plant may also fell down due to overwetted soil leading to plant dropping down on earth.

Whole plant laden with Pods fallen off

• Branch of Radish plant may tilt over/bend from centre downward.This problem is assocated with some plant pathogen,under watering,overwatering and even no support to longer branches carrying pods.

  

  Plant branches tilting over from centre.

Nutritional Benefits of Radishes

Couple of Antioxidants are present in Radishes including many phenolic compounds including Catechin,Vanillic acid and pyrogallol.The root of Radishes are rich source of Vitamin C which itself is an antioxidant.