Tuesday, March 19, 2019

5 steps to reduce cravings


An unexpected overpowering want for chocolate or a pack of chips — desires can spring up out of the blue and be adverse to weight reduction. Be that as it may, there are both physiological and mental purposes for them. The uplifting news is there are a lot of approaches to oversee longings.

Keep on track and achieve your well-being objectives with these five hints for limiting longings:


1 - PURSUE A MEAL PLAN 

Very much adjusted dinners wealthy in fiber, astounding protein and solid fats are bound to keep you fulfilled, which means you'll be more averse to go after an undesirable tidbit. That is the reason dinner arranging is an incredible instrument. Recognizing what you will eat early can likewise diminish pressure, which is a critical factor in weight reduction.





2 - INCREMENT PROTEIN AND FAT 

Protein requires more work for the body to process, abandoning you feeling full more. Besides, since protein and fat moderate the ingestion of sugar amid a dinner, eating nourishments wealthy in both macronutrients can balance out glucose and moderate desires. Take a stab at joining more sustenances like salmon, fish, eggs, nuts and full-fat Greek yogurt into your eating routine.


3 - UP YOUR FIBER INTAKE 

Dietary fiber moderates the rate at which nourishment enters your circulation system and builds the speed at which sustenance leaves your body. This procedure holds your glucose levels within proper limits, diminishes your craving and makes a feeling of totality for a more drawn out timeframe.




Fiber is available in most plant-based sustenances, for example, entire grains, beans, organic products, vegetables, nuts and seeds. Here are a couple of basic approaches to expand fiber utilization:

  • Have a go at building up on veggies (particularly the cruciferous ones). 
  • Include a tablespoon or two of ground flax or chia seeds to suppers and bites. 
  • Settle on high-fiber organic product like raspberries, blackberries, apples and pears day by day. 


4 - PRACTICE MINDFULNESS 

Surrendering to longings tends to be seen as negative, yet it's not generally the primary the issue. Or maybe, an imperative thing to ask yourself is how are you getting a charge out of the sustenances you pine for? Setting aside the effort to plate your nourishment, take a seat at the table and enjoy each nibble can help avoid indulging. In the event that you need to get familiar with eating naturally, this basic instrument can help with longings.

5 - HAVE A SMART KITCHEN SETUP 

Being key with how you sort out your kitchen can have a major effect on eating designs. In the event that you buy nourishments as intermittent treats, place them in dark holders on the most astounding rack in your wash room or cupboards so they're out of visual perception. On the other hand, keep sound nourishments like crisp foods grown from the ground on simple to-reach retires in your refrigerator or on your counter. That way, you'll be bound to go after them first.

Saturday, November 10, 2018

Your Guide to Eating Out Healthy

A woman sits at a restaurant studying the menu with furrowed brow. She has begun an exercise routine and knows that her frequent meals out could slow her weight loss results if she wasn’t careful.

When the waiter comes she is still deep in thought over what to order. “What can I get for you?” he asks with a smile. She looks up and frowns, no closer to arriving at a decision. On a whim she blurts out, “I’m trying to eat healthy but I have no idea what to order. What do you think I should eat?”

The young waiter looks startled but quickly rattles off his idea of a healthy meal. “The eggplant and roasted pepper pasta is filled with vegetables. You could get that with a salad.”

The woman smiles. Yes, vegetables do sound healthy. So she orders the veggie pasta with a side salad and a diet soda, then sits back to enjoy a few slices of bread.

That’s a true story. Not surprisingly the woman was unable to lose weight even though she was exercising regularly.

It is said that 80% of your weight loss results are derived from diet, and the remaining 20% from exercise—so you can see how important it is for you to stick with a healthy eating plan.

Here’s Your Guide to Eating Out Healthy…

Appetizers: Appetizers are a great way to start out a leisurely meal, but can also quickly derail your good intentions.

Don’t Order:
Anything fried. Fried foods are a favorite but will do damage that even the most intense workout won’t undo.
Creamy dips. These are filled with fat and usually come with something fried to dip in it.
Bread. It comes smothered in cheese or seeped in butter, and even when it’s plain it fills you up with more carbohydrates than your body needs.

Do Order:
Green salad. Ask for very light dressing and no croutons.
Antipasto. A plate of thinly sliced meats, olives and cheese will start you off with some protein.
Lettuce wraps. These are delicious, protein-filled and low in carbs.

Beverages: Calories in drinks are sneaky because they don’t fill you up. This means that you end up taking in far more calories than you bargained for.

Don’t Order
Regular or diet soda. On one hand you’re drinking corn syrup through a straw, on the other you’re drinking chemicals that cause you to crave sweets. It’s a no-win situation.
Sweet cocktails. Many restaurants are advertising sweet cocktails –resist the urge. Sugar plus alcohol equals loads of unneeded calories.
Sweetened tea. You may feel righteous for ordering iced tea, but if it’s sweetened then you may as well be drinking fully loaded soda.

Do Order
Water. Don’t laugh! Water is the best beverage of all.
Unsweetened iced tea. Don’t ruin it by adding that packet of sugar. Learn to enjoy the natural sweetness to the tea.
Red wine. Stick to one glass, and drink responsibly.

Entrees: This is where the real damage is done. When you order something carb-loaded you leave the restaurant feeling heavy and lethargic—you may not even realize this until you start eating better and experience the light, energetic way you’ll feel after eating a healthy meal.

Don’t Order
Pasta. I don’t care if it comes with red sauce or white sauce, meat or veggies. If you’re trying to lose weight and maintain a lean body then don’t order a plate of pasta.
Pizza. Another dish that has far more carbohydrates than you need. If you’re craving the pizza toppings then simply order those over a salad.
Burgers. If you really want a burger then ditch the bun and the fries, and have your patty wrapped in lettuce.

Do Order:
Lean meat with vegetables. Fish, steak, chicken, take your pick and pair it with green vegetables.
Salad with protein. Ask for very light dressing and make sure you have a nice piece of protein on it.
Soup and salad. Stick with broth-based soups that contain protein and pass on the breadsticks.

Friday, November 9, 2018

7 REALLY GOOD Reasons to Exercise

Have you thought about starting an exercise program but haven’t done it yet? Here are 7 REALLY GOOD reasons to get started today!


Reason #1: To Melt Fat Away


The most coveted side effect of exercise is, of course, fat burn. The combination of a challenging exercise routine and a balanced meal plan is the best-known way to lose fat. Here’s what losing fat feels like:
Your pants become loose
People around you begin to say that you look great
A glance at yourself in the mirror makes you smile
Your energy levels soar
You feel amazing


Reason #2: To Alleviate Pain


Regular exercise is a great way to alleviate chronic muscle and joint pain. Persistent back pain can be lessened by strengthening your core, and you’ll protect yourself against injury. It amazes people when the chronic pain that they’ve lived with for years begins to fade after starting a regular exercise program.


Reason #3: To Increase Lean Tissue


More muscle is good for many reasons. You see, muscle burns five times more calories each day than fatty tissue. When you exercise your body composition will change to contain more lean tissue, thus resulting in extra calories burned while you sleep. What could be better than that?


Reason #4: To Stay Young


Tim D. Spector, a professor of genetic epidemiology at King’s College in London, led a study on the effects of exercise on aging. The results were astounding. They found that exercise appears to slow the shriveling of the protective tips on bundles of genes inside cells (called telomeres), which means a slowing of the aging process.


Here’s the study in a nutshell:
Telomeres cap the ends of chromosomes and every time a cell divides, the telomeres get shorter.
Once a telomere gets too short, that cell can no longer divide.
Aging occurs as more and more cells reach the end of their telomeres and die. This results in weakened muscles, skin wrinkles, loss of eyesight and hearing, organ failure and slowed metal functioning.
The study analyzed the telomeres from the white bloods cells of twins over a 10-year period. Telomere length was used as a marker for the rate of biological aging.
It was found that the length of telomeres was directly related to that twin’s activity level. “There was a gradient,” Spector said. “As the amount of exercise increased, the telomere length increased.”
People who did 100 minutes of weekly exercise had telomeres that looked like those from someone about 5-6 years younger than those who did 16 minutes of exercise each week.
People who did 3 hours of vigorous exercise each week had telomeres that looked like those from someone about 9 years younger.


Reason #5: To Prevent or Control Type 2 Diabetes


Regular exercise helps to stabilize blood sugar levels. This is something that people with type 2 diabetes, or at risk for type 2 diabetes, gain substantial benefits from.


Exercise improves the body’s use of insulin, and the related weight loss improves insulin sensitivity. Of course patients with type 2 diabetes need to follow guidelines from their doctor before starting an exercise program.


Reason #6: To Lower Blood Pressure and Cholesterol Levels


Exercise has shown to lower blood pressure and cholesterol levels for these two reasons:
Weak Heart Muscles pump little blood with lots of effort. By exercising you strengthen your heart muscles and train them to pump more blood with less effort. The stronger your heart is the less pressure will be exerted on your arteries.
Exercise Increases HDL levels in some people—this means a decrease in your risk for heart disease. Other heart disease risk factors such as weight, diabetes and high blood pressure all show improvement with regular exercise.


Reason #7: To Feel Great


The first thing that clients tell me after starting an exercise program is how much better they feel. Most didn’t even realize how bad they felt. It is easy to get used to feeling sluggish, achy and unmotivated. Exercise boosts your energy levels and makes you feel amazing.


The quickest, easiest way to guarantee that you’ll meet your fitness and weight loss goals is to work one-on-one with a qualified fitness professional. You’ll be held accountable with your workouts and you’ll be instructed properly and shown techniques and strategies that will expedite your results.

Thursday, June 9, 2016

Change how you wake up in the morning

Change how you wake up in the morning


Don't let your brain make decisions your stupid brain has to make. The more it will resist waking up. Use your smart brain to eliminate all the possible choices in the morning. Below are 4 simple ways to make that happen.


1) Move your alarm clock across the room.
Get your body moving immediately. With your alarm out of reach, you have no choice but to stand up and move.










2)  Make your first task super-easy.
Drink a glass of water that was poured the night before. A simple task and re hydration from lack of water during the night gives your smart brain a quick win.



3) Set your clothes out the night before. Don't leave your wardrobe choice for the morning. Pick out your clothes and leave them in a conspicuous place that even your tired brain can't miss.


4) Write down your morning goals the night before. Even if it's only one item, make it your most important for the day. Showing up prepared for the day means less work for our brain to get started in the morning.


Waking up early doesn't take mounds of self-control, the right genes, or a super power. You simply need to fight that stupid troll brain each morning and win. Don't let your brain make decisions.



Wednesday, June 8, 2016

Tioman Dive trip 29/4-02/5, 2016


Been awhile since i've updated this site, yea pretty much tied up with work and other real life issues. Anyway I've been recently picking up diving for a year and I've just completed my Advanced SCUBA diver on Labor's day.

Pretty amped on doing night dives for now... I'll be posting more stuff on my diving as well, and with out further due here is the video compilation I've made during the trip. Enjoy!