5-Diet Plan To Get Flat Stomach Want to beat the bloat and reveal a flat, toned stomach? Follow this 5-day diet plan A flat tum in 5 days.Use these tips along with our five-day eating plan for a flatter, healthier tummy, fast. Eat three meals a day, evenly spaced. Be especially careful not to overeat at night, as the food can sit in your stomach and ferment, causing gas and bloating. Watch your portion size as large meals can also lead to fermentation, gas and bloating. Serve your meals on a side plate to regulate portions. Eat fruit for breakfast only, not as a dessert with meals later in the day to avoid fermentation.Sit down, eat slowly and really chew your food to improve digestion. Avoid fizzy drinks, including sparkling water. Drink still water with meals and avoid caffeine, which could interrupt digestion. Your beat the bloat menu: DAY 1 Breakfast: Fruity yoghurt crunch.In a tall glass, layer spoonfuls of probiotic yoghurt, sliced watermelon and blueberries and sunflower and flaked almonds. Drizzle with raw honey. Lunch: Smoked salmon sandwich on rye.Spread 2 thin slices of rye bread with mustard, add 2 slices of smoked salmon, a handful of fresh rocket and a squeeze of lemon juice. Dinner: Fig and feta tart.Make a ‘pastry’ by mixing together 25g grated carrot, ½ tablespoon of chickpea flour, 10g grated parmesan cheese, 1 egg and a pinch of paprika. Press into a baking tin and bake for 20 minutes until crisp. Top with 1 slice prosciutto, 1 fig, quartered, 10g crumbled feta cheese and a little salt and pepper. Bake again for 20 minutes and serve with steamed broccoli. DAY 2 Breakfast: Shredded Wheat with banana.1 Shredded Wheat with 120ml skimmed milk, topped with 1 tablespoon of probiotic yoghurt, 1 sliced banana and a drizzle of raw honey. Lunch: Brown rice sushi.Mix together 75g cooked warm brown sushi rice with 20ml rice vinegar and ½ tablespoon of Xylitol sweetener. Place on a sheet of nori seaweed and top with slices of red pepper and avocado. Roll up and serve with soya sauce. Dinner: Baked sweet potato with baked beans.Top 1 medium baked sweet potato with 1 small pot or can of low-sugar baked beans and 1 tablespoon of probiotic yoghurt. DAY 3 Breakfast: Quinoa porridge.Simmer 50g quinoa and 150ml skimmed milk in a saucepan for 5-10 minutes until soft. Add ½ apple, peeled, cored and grated, 10g flame raisins, a pinch of cinnamon and a drizzle of raw honey. Lunch: Moroccan chickpea balls with beetroot dip.Soften ¼ chopped onion and ½ garlic clove in a saucepan. Put in a food processor with 100g tinned, drained chickpeas, 20g wholemeal breadcrumbs, 1 beaten egg, salt and pepper. Process to form a dough. Roll into balls and fry in a non-stick saucepan for 8-10 minutes. Serve with 100g probiotic yoghurt mixed with 100g cooked, chopped beetroot. Dinner: Glazed vegetables with feta cheese On a baking sheet, arrange a selection of sliced carrots, courgettes, vine tomatoes and red onion. Season, drizzle with 2 tablespoons of raw honey and add 50g crumbled feta. Bake for 30-50 minutes until veggies are soft.   DAY 4 Breakfast: Yoghurt with kiwi and berries.Top 1 small tub of probiotic yoghurt with ½ sliced kiwi fruit and a handful of mixed berries. Drizzle with 1 tablespoon of raw honey. Lunch:  Broad bean soup:Soften ½ chopped onion and ½ chopped celery stick in a little extra virgin olive oil in a saucepan. Add 250ml veggie stock, 25g brown rice, 100g frozen broad beans, a sprig of thyme, salt and pepper. Cover and simmer for 15 minutes until the rice is cooked. Top with chopped mint. Dinner: Japanese tuna parcels with wilted greens.Place a 150g tuna fillet in the centre of a piece of baking paper. Top with 1 teaspoon of grated, chopped spring onion and ½ chopped celery stick. Make a dressing with soya sauce and a dash of dry sherry. Drizzle over the fish, top with sesame seeds and fold the baking paper into a parcel. Bake for 10-15 minutes. Serve with brown rice or quinoa. DAY 5 Breakfast: Coconut French toast with warm berry compote.Mix together 1 egg and 15ml skimmed milk. Dip 1 slice of wholemeal bread into the mix and sprinkle with shredded coconut. Fry until golden in a pan spritzed with olive oil cooking spray. Warm 50g mixed berries in a saucepan and serve with the toast. Lunch: Lentil soup with wholemeal roll.Heat ½ carton of store-bought lentil soup and serve with 1 small wholemeal roll. Dinner: Courgette tagliatelle.Soften ¼ sliced red pepper, 40g frozen peas and ¼ sliced fennel bulb in a saucepan. Add 40ml white wine and simmer for 5 minutes. Using a vegetable peeler, slice 1 courgette into ribbons. Boil in salted water for 2 minutes, drain and add to the veggies. Top with chopped parsley and pine nuts.

BODY AFTER BABY -2 Regaining your actual body weight after the baby is not so easy, it might take time, which is a good way instead of going on crash diet. Listen to your Body: Allow for adequate warm-up, rest between exercises and cool down. Hydration is vital, so make sure you are drinking atleast 8 glasses of water per day. Initially, simple body weight movement is a good starting point, with isolated activities performed one at a time. Incorporate basic movements such as squats, lunges, low-level step-ups and push-ups.Treat yourselves as a beginner and start with basic and easy exercises with rest in between. Eating Smart: Doctors recommend 400-500 calories per day if you are breastfeeding. Its important to understand that the more sound nutrition choices you make, the more consistent your energy levels will be. Dont get too tired and hungry that you end up eating whatever you find, instead Plan to eat every 3-4hours a day. In particular, look for fruits like Oranges, grapefruits, strawberries, papaya that are high in vitamin C to help you heal and fight infections. Grainy carbohydrates such as barley, wheat and nuts should be staples with fish or chicken. Protein helps healing process while Iron aids the immune system and is needed in blood production to make hemoglobin.   - Prathyusha Talluri More articles from this author..... BODY AFTER BABY - 1

Tips for Increasing Physical Activity At home: Join a walking group in the neighborhood or at the local shopping mall. Recruit a partner for support and encouragement. Push the baby in a stroller. kids playing soccer. Get the whole family involved — enjoy an afternoon bike ride with your kids. Walk up and down the soccer or softball field sidelines while watching the kids play. Walk the dog — don't just watch the dog walk. Clean the house or wash the car. Walk, skate, or cycle more, and drive less. Do stretches, exercises, or pedal a stationary bike while watching television. Plant and care for a vegetable or flower garden. Play with the kids — tumble in the leaves, build a snowman, splash in a puddle, or dance to favorite music. Exercise to a workout video.   At work: Get off the bus or subway one stop early and walk or skate the rest of the way.businessman on bike Replace a coffee break with a brisk 10-minute walk. Ask a friend to go with you. Take part in an exercise program at work or a nearby gym. Join the office softball team or walking group.   At play: Walk, jog, skate, or cycle. Swim or do water aerobics. Take a class in martial arts, dance, or yoga. Golf (pull cart or carry clubs). Canoe, row, or kayak. Play racquetball, tennis, or squash. Play basketball, softball, or soccer. Hand cycle or play wheelchair sports. Take a nature walk. Most important have fun while being active!

Swimming Benefits your Health And Fitness Most people know that swimming helps you to improve heart rate and blood flow and maintain a healthy weight.Swimming not only helps with general physical fitness, but it encompasses a host of other benefits such as muscle toning, breath control, and meditative qualities. With so many peripheral benefits in one workout. Here are the little known benefits of swimming: 1. You can work out longer with less pain and strain on your body. As water supports the body’s weight, people with injuries, suffering from obesity, or at an advanced age can easily swim for longer periods of time without stress being applied to their joints and bones.swimming is one of the few sports that does not cause stress to the skeletal system. 2. It tones your muscles. Water is 12 times denser than air, making swimming more effective at toning your muscles than any other form of aerobic exercise on land. Working out or swimming in water provides a certain degree of water resistance, which acts very much like weights do at the gym.It allows you to control the degree of pressure and helps prevent the possibility of injuring yourself through the use of heavy weights. 3. Swimming improves flexibility. swimming allows you to utilize most of the muscles in your body.Swimming also helps to stretch out and elongate your entire body as you reach further out with every stroke.With water support, you can balance all those tricky yoga poses you’ve been meaning to try. 4. You work on breathing. The moist air makes it much easier to breathe, particularly if you suffer from asthma. Studies show that swimming regularly can improve asthma symptoms, even up to a year after swimmers have stopped their swimming routine. But even if you’re not suffering from a breathing problem, swimming can also help increase your lung volume and force you to learn proper breathing techniques. 5. It helps your mental health, too. If the idea of pounding around a track and crunching weights stresses you out, stress no more. Plus, the rhythmic strokes and sound of water make swimming much more relaxing. It’s been shown that swimming produces the same “relaxation responses” as yoga.Not only does swimming increase relaxation chemicals, it is also highly conducive to meditation.

BODY AFTER BABY - 1 The Birth of a Child is an amazing event in the life of a Mother. With loads of happiness and the bundle of joy comes the weight gain and also the difficulty in getting back to Pre-pregnancy figure. While shredding those extra pounds looks impossible, taking a safe, slow practical approach with exercise and good nutrition can help restore the shape you remember!! Set a Fitness Goal: As a new mom, you'll want to consult the doctor to ensure that you're ready to enter into a workout routine. once the doctor gives you a green signal, the first step is to access your energy levels and how is your ability to do certain exercises and the amount of time you can spend everyday, at the same hour while still taking care of the baby. Track your progress: It is essential that you measure your success and that you are committed to continuing the regime. Try the following methods: 1) A typical bathroom scale: set a date to measure your progress. Measure your weight on the same day every week in the morning before eating or drinking. 2) Take measurements too: A weighing scale wont tell you if there is any change in the body areas. measure the biceps, hips, tummy areas to notice the change in numbers. Plan your Week: Grab a calender and schedule your fitness sessions with times that are most likely to be possible. one day you may be busy, other day you may have time to exercise, one day you get only 30mins, other day your baby might wake up within 5mins or you may feel weak. 1) Have a backup if your babies timings vary every week. During those days when you want to spend more time with your baby, plan exercises that you both can do, squats on an exercise ball with the baby in your lap. Take the stroller out for a brisk walk with your child enjoying a sleep or the vague colors. 2) Have a support system: Let family members encourage you, even if suddenly you feel disinterested, or lazy. Some more to share!!!!   - Prathyusha Talluri More articles from this author..... Exercise and your Money  

Healthy Resolutions For New Year Right Diet New Years Resolutions for Improving Your Food and Diet Expert Tips by Padmaja Prasad TeluguOne.

Yoga For Diabetes Yoga are so rewarding that once you start it is virtually impossible to stop.Your heart starts to open and your attitude becomes more flexible and tolerant."Words fail to convey the total value of Yoga. It has to be experienced." Whatever you can do, or dream you can do, begin it. Boldness has genius, power and magic in it. Begin it now.

Balanced Diet and Food Tips Best Diet Tips for a Balanced and Healthy Diet by Dr Padmaja Prasad

Exercise and your Money According to the Centers for Disease Control and Prevention, inactive adults have significantly higher direct medical costs than active adults, and the cost increase with age for inactive adults. One famous fitness center in the United States partnered with another famous Insurance company and conducted a study and found that people who went atleast eight times a month to the gym had significantly lower health care costs than those who didnt visit the gym. Frequent gym attendees had 39 percent fewer visits to the Emergency room 41 percent fewer hospital admissions and 18 percent lower overall insurance claims costs. Staying fit and maintaining a healthy weight can contribute to significant reduced risks for various cancers, diabetes, heart disease, hypertension by as much as 60 percent. Benefits of going to a gym: Exercising with others greatly improves exercise adherance as there is company and accountabilty to trainers and coaches helps stick to the program. Benefits of Exercising: Makes you a better employee by as much as 15 percent and it enhances time-management skills, mental performance, sharpness of mind due to better nervous functioning, ability to meet work deadlines, mood and interactions with co-workers. It directly reduces the production of stress harmones.   - Prathyusha Talluri

Jog or Walk to Live Longer A slow jog around the colony or in a jogger's park a few times a week can prolong life! The Copenhagen City Heart Study monitored 1,878 joggers for 30 years and found that 44 percent of these joggers are more likely to live longer than the non-joggers. Males and females that continued to jog regularly added 6.2 years and 5.6 years, respectively, to their average life spans. It only takes 1.5 hours of slow-to average-pace jogging a week to reap the longevity benefits. Walking is also beneficial; the National Institute of Health, in USA says Walking can add upto 4.5 years to the average life expectancy. Seventy five minutes of brisk walking a week can add 1.8 years to life expectancy after age 40, according to a study.   - Prathyusha Talluri More articles from this author..... SUPER FOODS FOR DIETERS-1 SUPER FOODS FOR DIETERS-2

Yoga Poses For Neck Pain Simple Yoga Poses To Relieve Neck Pain By Dr C V Rao  

SUPER FOODS FOR DIETERS-2 Dieting is not atall easy. Resisting to eat what one likes is difficult. One doesnot have to cut all good foods, but continue to eat what is healthy and maintain a habit to eat the mentioned foods in our article on Super Foods for Dieters to stay healthy than to fall anorexic which is dangerous. Lean Meat: Muscle loss is a big problem for dieters. Fight this unwanted side effect of dieting with 9-10 ounces of meat a day, like beef, fish etc. The Amino acid, Leucine - found in lean meats and fish - helps one lose more weight and fat without loosing muscle. Green Tea: This could be the reason Japanese don't struggle with obesity nearly as much as other nationals do. They consume green tea with almost every meal. The antioxidant called Catechins helps speed up metabolism and burn fat. Olive Oil..for breakfast: Mixed with breakfast, cereal. Studies prove that women who ate breakfast made or mixed with olive oil benefited with a boosted metabolism. Grape Fruit: Drop 6 kgs/ 3 lbs in 12 weeks! This is not an infomercial...it a fact. Studies prove again that when obese people ate half a grapefruit before each meal, they lost tremendous weight. Three glasses of juice per day will result in the same weight loss. Grape fruit is easily available in USA, Below are its names in India... • Hindi: Sadaphal, बतावीनीम्बू Batawi nimbu, चकोतरा Cakotaraa • Manipuri: Nobab • Tamil: Pambalimasu • Malayalam: Pamparamasan • Telugu: Pampara • Bengali: Chakotra • Konkani: Toranji   - Prathyusha Talluri More articles from this author..... SUPER FOODS FOR DIETERS-1

SUPER FOODS FOR DIETERS-1 Dieting is generally about not eating as much, but Studies show that the foods mentioned below curb cravings, help cut calories, fight certain food addictions, boost metabolism and burn fat. They are also tasty enough to savor the flavours. Eggs: Averaging 6 grams of protein per egg and only 4-5 grams of fat and 30 calories, eggs have been Superstars in every dieting studies.. One study showed that obese women who ate 2 scrambled eggs for breakfast with a bread toast felt less hungry in the next 36 hours than others who ate ordinary breakfast and felt hungry faster and ate more, comparitively. Beans: Black beans, kidney beans, green beans etc., are slow-digesting foods and they take long to digest and make us not so hungry easily. People feel beans lead to bloating but in the long run, they will lead to tighter tummy. Beans contain a Digestive Harmone called Cholecystokinin, which is known to reduce appetite. Beans can also stabilize blood sugar, minimizing those sneaky snack attacks, and urge to munch often. Salad: One study showed that people who ate more salad before their meal consumed 12 percent less meals than others who dived into heavy carb-meals. Just the sheer volume and effort in chewing the salad made the first group feel full. There are few more foods to this list, in our upcoming article, wait and watch!!   - Prathyusha Talluri

గుండెకు ఆయుష్షుని పెంచే యోగా   యోగా ద్వారా గుండెను ఆరోగ్యంగా ఉంచుకోవడం ఎలాగో మీకు తెలుసా? అయితే ఈ వీడియో చూసి తెలుసుకుందాం.

Simple ways to be active    Simply being more active through the day works to improve fitness and increase energy levels.     1. Easing stress and anxiety. A twenty-minute bike ride won’t sweep away all of life’s troubles, but exercising regularly helps you take charge of anxiety and reduce stress. Aerobic exercise releases hormones that relieve stress and promote a sense of well-being.     2. Lifting your mood. Exercise can treat mild to moderate depression as effectively as antidepressant medication. Exercise also releases endorphins, powerful chemicals in your brain that energize your spirits and make you feel good.     3. Sharpening brainpower. The same endorphins that make you feel better also help you concentrate and feel mentally sharp for tasks at hand. Exercise also stimulates the growth of new brain cells and helps prevent age-related decline.     4. Improving self-esteem. Regular activity is an investment in your mind, body, and soul. When it becomes habit, it can foster your sense of self-worth and make you feel strong and powerful.     5. Boosting energy. Increasing your heart rate several times a week will give you more get-up-and-go. Start off with just a few minutes of exercise a day, and increase your workout as you feel more energized.

  మన శరీరాకృతిని చక్కగా, అందంగా మలుచుకోవాలంటే మనం రకరకాల పనులు చేస్తుంటాం. డైటింగ్ చేయడం, లేదా ఎక్కువ సేపు శ్రమ పడటం వంటివి చేస్తుంటాం. కానీ ఎంజాయ్ చేస్తూ మీ శరీరాకృతిని అందంగా మలచుకోవాలనుకుంటే ఈతను మించిన వ్యాయామం మరొకటి లేదు. ఈత కొట్టడం ద్వారా శరీరంలోని అన్ని ముఖ్యమైన కండరాలు పనిచేస్తాయి. దీనివలన శరీరానికి మంచి వ్యాయామం దొరుకుతుంది.ఏరోబిక్ వంటివి కూడా చేయాలనుకుంటే ఈత ఇంకాస్త వేగంగా ఇదితే సరిపోతుంది. ఈత అనేది మన శరీరంలోని కొవ్వుని కరిగించటంలో ముఖ్య పాత్ర వహిస్తుంది. నిజానికి ఈత రాకపోయినా కూడా ఈత కొలనులో మీ నడుము పై భాగం వరకు నీళ్ళు ఉండేలా చూసుకొని అందులో అలాగే నిలబడిన కూడా.. ఆ అలల వలన మన శరీరానికి మంచి వ్యాయామం దొరుకుతుంది. దీనివల్ల రక్త ప్రసరణ కూడా బాగా జరుగుతుంది. ఇలా చేయడం వలన ఎంజాయ్ కి ఎంజాయ్.. వ్యాయామం తో ఫిట్ గా కూడా ఉండగలము.

10 TIPS TO RISE AND SHINE   Exercise Once you've had a moment to wake up, doing a few exercises to get your blood flowing is a great way to start the day. Anything from crunches to a brief spin on a bike will do. Push-ups and jumping jacks also work. Just make sure that before you start exercising, you allow yourself a gentle warm up. Stretch Slow stretches like yoga poses or simple twists, help your body reenergize gently. These moves also focus your mind, washing away the haziness that sometimes accompanies early wake-up calls. Don't over-caffeinate Yes caffeine can help you jump-start your day, but overdoing it (more than two cups) can kill your buzz mid-morning. Stick to one cup and your energy level will be more stable. Rehydrate When you sleep, your body uses (and therefore loses) its water stores. Rehydrating with a few glasses of cold water not only invigorates your body, it helps to stimulate your nervous system and digestive tract Drink up first thing and your body will be more ready to handle the stresses of the day. Be consistent with sleep Go to bed and wake up at the same time, every day. Your body loves consistency. Sticking to a regular schedule of sleep and rise times will make it easier for your body to awaken in the morning – and you'll feel more rested throughout the day. Wake up to mellow music Waking up to a loud alarm clock can be jarring. It also puts you at a greater risk of having a heart attack (the shocking sound can seriously push some people with heart conditions over the edge). Ditch the blaring alarm clock and invest in one that wakes you up gently, like a clock radio that gradually increases the sound of the music as your body gets accustomed to the welcome noise. Wind down Shut off the computer or TV an hour before you go to bed. Bright lights act as distractions for your brain, making it harder for it to shut off at night. Just by turning brightly lit electronic items off an hour before you go to bed, you'll get lulled into a deeper, more satisfying sleep (meaning you'll feel more willing to wake up in the morning). Take an early shower A refreshing splash of water will kick-start your body's nervous system and help you feel revived. Eat breakfast After a night of fasting, your body needs energy to get moving. Have a healthy breakfast every morning (even if its just a piece of fruit with yogurt or toast and peanut butter) and you'll feel much better about getting things started early. Learn to breathe deep Getting up early, for some people, can be an anxiety-riddled event. Thoughts of "to do lists" and relationship or financial stressors can quickly fill your head. So as soon as you wake up, give yourself a moment to breathe several deep breaths and calm your body and mind.  

  1. Choose the right diet technique Don't decide to go from comfort food junkie to fad diet fanatic. Opt for a balanced eating plan instead. Erickson suggests, "A fad diet is a diet that restricts any of the three macronutrients: protein, carbohydrates and fat. If you go on a diet that restricts the fat, this will leave you hungry, deprived and prone to binge eating." A diet low in protein will also lead to constant hunger. 2. Take a fish oil supplement The Zone nutritionist says, "My theory on changing poor eating patterns is to change the biochemistry of your body, which in turn proactively facilitates positive mood patterns. Fish oil for example is brain food that increases your sense of well being. Feeling good proactively eliminates the need for a food induced high." Try a fish oil supplement like the Zone Diet's OmegaRx which offers the only patented, ultra-refined omega-3 EPA/DHA concentrate at a dose of up to eight times more omega-3s than provided by a typical dose of even the most expensive omega-3 brands sold in stores. 3. Journal your food intake People who keep a food journal usually turn away from temptation if they know there will be a written record of their relapse. Further, a study from Kaiser Permanente Center for Health reports that the single best predictor for successful weight loss is keeping a food diary. What you eat definitely plays a key role in achieving a healthy weight, but recording what you eat can help you reach those weight loss goals. And keeping a journal is free! 4. Allow yourself at least two cheat meals per week During a cheat meal you can eat what you crave the most. "I recommend people set one or two nights per week to eat a cheat meal," says Erickson. "Two cheat meals per week is only a seven percent deviation (as compared to all meals you eat in a week). Knowing you can let loose once and a while keeps you sane." Feeling deprived on any diet will boost your odds of binge eating and once again entering that carb-rich weight gain cycle. 5. Eat regularly to keep your blood sugar stabilized As the only source of fuel for your brain and central nervous system, adequate blood sugar levels keep your brain content with the present moment. By contrast, skipping meals runs the brain on empty, which sets off uncontrollable junk food cravings, not to mention volatile mood swings. Aim for a balanced meal/snack every three to four hours. Erickson suggests following a diet similar to The Zone 40-30-30 because it does not restrict protein, carbohydrates or fat — it contains a balance of all three, which leaves you feeling satisfied, meaning your blood sugar is stabilized as well. (Learn more about the Zone and other healthy diets) 6. Balance your regular meals Your insulin levels dictate your approach to food. When stable, you are satisfied, happy and energized. When erratic, as is the case when you eat a poor high-carb diet, you are always starving, moody and fatigued, which compels you to eat more nutrient poor foods. Eating nutritious balanced meals is the key to halting that vicious diet cycle. Dr Sears says, "To control insulin (and your weight), simply divide your plate into three equal sections. On one section, place the amount of low-fat protein that fits in the palm of your hand (3 to 4 ounces). On the other two-thirds, fill [your plate] until it is overflowing with colorful non-starchy vegetables and fruits. Finally add a dash of olive oil." This type of meal is not only healthy, it will stabilize your blood sugar levels, keep your head clear, and help make the current fiscal crisis easier to handle. 7. Only keep healthy food in the kitchen If you've got junk food in your pantry or refrigerator, it's going to tempt you every time you open the door. Erickson suggests stocking your kitchen with healthy foods — only.