Discover the Health Benefits of Walking

It wasn’t until half a dozen years ago that walking has emerged as one of the most popular form of physical recreation in America. And while people were discovering the benefits of walking, doctors and physiologists were doing the same. Scores of research studies began to appear, showing that walking could indeed perform “magic” healing.

Until then it was considered that exercise, though beneficial, should be strenuous. The heart beat had to be over 100 per minute. If you weren’t drenched with sweat, you wouldn’t receive the benefit of cardiovascular improvement.

But the new research has given an entirely different outlook. Brisk walking – not racing, not huffing or puffing – was found to have all the benefits of running without all-too-common body bash that one can come with – knee pain, hamstring, tenderness, and a sore back.



The scientists have discovered that regular walking can:

•

Burn away excess weight

• Lower blood pressure
• Improve the cholesterol profile
• Improve blood sugar and insulin dynamics
• Help prevent bone-thinning osteoporosis
• Help alleviate chronic low back pain
• Improve immune function
• Improve mood and mental performance

Perhaps, reading all those

benefits of walking

, you will think that we view walking as some kind of panacea. Well, this is partially right.

Nothing of course is a cure-all. But walking, with or without a walking cane or a hiking stick has a special place in the world of preventive health because it is the most natural of all human activities.

Yes, we can swim like fish. We can run like wolves. We can jump like kangaroos. But our anatomy says that we were made to walk – the stable foot, straight leg, broad pelvis, and generous buttocks are all indicators of the natural walker.

When we omit any prolonged periods of walking, and we accept this lifestyle, is it any wonder that we develop all sorts of health problems?

Millions of people have discovered the

health benefits of walking

and share the joy of walking with many others. Feeling inspired? Why not start walking today?!
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Low Carb/Ketogenic Diets and Excercise Performance

Low-carb and ketogenic diets ar extraordinarily well-liked.

These diets are around for a protracted time, and share similarities with paleolithic diets.

Research has shown that lower-carb diets will assist you lose weight and improve varied health markers.

However, the proof of muscle growth, strength and performance are mixed.

This article takes a close consider of low-carb/ketogenic diets and physical performance.

What ar Low-Carb and Ketogenic Diets?

The guidelines for a low-carb diet vary between studies and authorities. In the analysis, low-carb is sometimes classified as but half-hour of calories from carbs.


Most average low-carb diets accommodate 50–150 grams of carbs per day, a reasonably high quantity of macromolecule(protein) and a moderate-to-high fat intake.

Yet for a few athletes, “low-carb” will still mean over two hundred grams of carbs per day.

In distinction, a well-formulated ketogenic diet is additional restrictive, sometimes consisting of solely30–50 grams of carbs per day, combined with a really high fat intake.

This extraordinarily low carb intake helps you bring home the bacon ketonemia, a method wherever ketones and fat become the most sources of energy for the body and brain.

There ar many versions of the ketogenic diet, including:

• Standard ketogenic diet: this is often a particularly low-carb, moderate protein, high-fat diet. It usually contains seventy-fifth fat, two-hundredth macromolecule and five-hitter carbs
• Cyclical ketogenic diet: This diet involves periods of higher-carb refeeds, like five ketogenic days followed by two high-carb days.
• Targeted ketogenic diet: This diet permits you to feature carbs, sometimes around periods of intense exercise or workouts.

The pie charts below show the everyday nutrient breakdown of a low-fat Western diet, a low-carb diet, and a typical ketogenic diet:

In most low-carb and ketogenic diets, folks limit food sources like grains, rice, beans, potatoes, sweets, cereals and a few fruits.

An alternative approach is carb athletics, wherever high-carb periods or refeeds ar enclosed often during a low-carb or ketogenic diet.

Bottom Line: A low-carb diet sometimes consists of a better macromolecule intake with but the half-hour of calories from carbs. Ketogenic diets ar terribly high in fat, moderate in macromolecule and contains virtually no carbs.

Low-Carb Diets and Fat Adaptation

During a low-carb or ketogenic diet, the body becomes additional economical at victimization fat as fuel, a method called fat adaptation. The forceful reduction in carbs causes an increase in ketones, that ar made within the liver from fatty acids.

Ketones will offer energy within the absence of carbs, throughout a protracted quick, throughout long exercise periods or for folks with uncontrolled sort one polygenic disease.

Even the brain are often partially oxyacetylene by ketones.

The remaining energy is provided by gluconeogenesis, a method wherever the body breaks down fats and proteins, changing them into carbs (glucose).

Ketogenic diets and ketones have several useful properties. they're even getting used to treat polygenic disease, medical specialty diseases, cancer and risk factors for heart and metastasis disease.

The fat adaptation on a ketogenic diet is often terribly powerful. One recent study in ultra-endurance athletes found that a ketogenic cluster burned up to 230% additional fat during a 3-hour exercise session.

Yet though low-carb and ketogenic diets offer several health advantages, there's associate current dialogue regarding, however, these diets have an effect on exercise performance.

Bottom Line: within the absence of carbs, your body burns fat for energy. This chiefly happens by inflated fat oxidization and, therefore, the production of ketones.

Low-Carb Diets and Muscle polysaccharide

Dietary carbs ar softened into aldohexose, that turns into glucose and provides the most fuel for moderate and high-intensity exercise.

For many decades, analysis has repeatedly shown that ingestion carbs will facilitate with exercise performance, particularly endurance exercise.

Unfortunately, the shape will solely store enough carbs (glycogen) for around two hours of exercise.when this point, fatigue, weariness and minimized endurance performance could occur. this is often called “hitting the wall” or “bonking”.

To counter this, most endurance athletes currently consume a high-carb diet, “carb up” the day before a race and consume carb supplements or food throughout the exercise.

However, low-carb diets don’t contain plenty of carbs, and thus don’t facilitate optimize the reserves keep polysaccharide within the muscles.

Bottom Line: keep carbs offer associate economical energy supply for exercise lasting up to two hours. when this point, energy output and endurance performance sometimes decrease.

Low-Carb Diets and Endurance Performance

Image source: The Science of Sport.

Research has been done on the utilization of fat as fuel in sports performance.

During exercise, fat offers additional energy at lower intensities and carbs provide additional energy at higher intensities.

This is called the “crossover result,” that is illustrated below:

Fat and CHO on Exercise Performance

Recently, researchers wished to examine if a low-carb diet may alter this result.

Their study found that ketogenic athletes burned largely fat at up to seventieth of soap intensity, solely fifty-fifth within the high-carb athletes. In fact, the ketogenic athletes during this study burned the foremost fat ever recorded during an analysis setting.

Yet despite these positive findings, fat could also be unable to provide energy quick enough to satisfy the strain of the muscles of elite athletes.

Therefore, additional analysis is required in the associate athletic population before any firm recommendations are often created.

Nevertheless, studies have found that low-carb diets will facilitate forestall weariness throughout the prolonged exercise. they'll additionally assist you lose fat and improve health, while not compromising low-to-moderate intensity exercise performance.

Furthermore, these diets will teach your body to burn additional fat, which can assist you preserve muscle polysaccharide throughout exercise.

Bottom Line: A low-carb diet is probably going to be simply fine for many folks sweats at low-to-moderate intensities. However, additional analysis is required for high-level athletes.

How Carbs have an effect on Muscle Growth

As of now, no analysis has shown that low-carb or ketogenic diets ar higher for high-intensity, strength or power-based sports.

This is as a result of carbs aid muscle growth and high-intensity exercise performance in many ways:

• Promote recovery: Carbs could facilitate with recovery when exercise.
• Produce hypoglycemic agent: Carbs additionally turn out insulin, that helps with nutrient delivery and absorption.
• Provide fuel: Carbs play a very important role within the anaerobic and nucleotide energy systems, that ar the first fuel sources for high-intensity exercise.
• Reduce muscle breakdown: Carbs and hypoglycemic agent facilitate scale back muscle breakdown, which can improve web macromolecule balance.
• Improve neural drive: Carbs additionally improve neural drive, resistance to fatigue and mental focus throughout exercise.

However, this doesn’t mean your diet should be terribly high in carbs, sort of a typical Western diet. A moderate-carb or carb athletics diet may fit well for many sports.

In fact, a moderate-carb, higher-protein diet looks to be optimum for muscle growth and body composition for those that ar lean and active.

Bottom Line: Carbs play a very important role in muscle growth and high-intensity exercise performance. there's no analysis showing low-carb diets to be superior for this.

Studies on Low-Carb Diets for Athletes

Several studies have looked into the consequences of low-carb diets on high-intensity endurance exercise.

However, they need to be provided mixed results.

One study found no distinction between the ketogenic and high-carb teams for high-intensity sprints.

Yet the ketogenic cluster did get less tired throughout low-intensity biking, that is perhaps as a result of the body used additional fat for fuel.

Other studies have shown that individuals on low-carb diets will spare muscle polysaccharide and use additional fat as fuel, that might be useful for ultra-endurance sports.

Nevertheless, these findings have less connection for athletes performing arts high-intensity exercise or workouts of but two hours.

The analysis is additionally mixed in weight populations, with some studies showing advantages in lower-intensity cardiopulmonary exercise, whereas others show a negative result.

Some studies have found that individual response could vary still. as an example, one study found that some athletes achieved higher endurance performance, whereas others practiced forceful decreases.

At the current time, the analysis doesn't show that a low-carb or ketogenic diet will improve high-intensity sports performance, compared to a higher-carb diet.

Yet for lower-intensity exercise, a low-carb diet will match a traditional high-carb diet and even assist you to use additional fat as fuel.

Bottom Line: Low-carb and ketogenic diets don't appear to profit high-intensity exercise performance. However, these diets appear to match high-carb diets once it involves lower-intensity exercise.

Are There Any extra advantages For Athletes?

One useful side of a low-carb or ketogenic diet is that it teaches the body to burn fat as fuel.

For endurance athletes, analysis has shown that this could facilitate preserve polysaccharide stores and keep you from “hitting the wall” throughout endurance exercises.

This helps you believe less on carbs throughout a race, that might be necessary for athletes World Health Organization struggle to digest and consume carbs throughout the exercise. it's going to even be useful throughout ultra-endurance events wherever access to food is prescribed.

Additionally, many studies have shown that low-carb and ketogenic diets will facilitate folks melt off and improve overall health.

Fat loss may improve your fat to muscle magnitude relation, that is extraordinarily necessary for exercise performance, particularly in weight-dependent sports.

Exercising with low polysaccharide stores has additionally become a well-liked coaching technique, called “train low, contend high”.

This can improve fat utilization, mitochondrial perform and accelerator activity, that has a useful role in health and exercise performance.

For this reason, following a low-carb diet for a brief amount of your time — like throughout associate“ off season” — could aid long-run performance and health.

Bottom Line: Low-carb diets could also be helpful for a few forms of endurance exercise. they'll even be used strategically to enhance body composition and health.

Take Home Message

Low-carb or ketogenic diets are often a decent alternative for healthy those that ar largely sweat and lifting to remain healthy.

However, there's presently no solid proof that they improve performance over higher-carb diets in athletes.

That being aforementioned, the analysis remains in its infancy, and a few early results counsel that they'll be a decent alternative for low-intensity exercise or ultra-endurance exercise.

At the tip of the day, carb intake ought to be tailored to you as a personal.

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chia seed health benefit side effect to lose weight for busy moms

chia seed health benefit side effect to lose weight for busy moms - Chia seed these days is pretty much the subject of conversation among lovers of organic food . Small , but is said to have excellent benefits for the body , especially for those who want to lose weight .

Chia seed is a kind of small seeds derived from the plant Salvia hispanica L. The plant is grown in Mexico and South America . But lately, chia seed started to go to Indonesia and became one of the favorite organic food enough.

The taste of chia seed itself tends bland. And to eat , you need to immerse it in a liquid or water for several minutes , and can also be a mixed with other foods .

Chia seed is believed to have several health benefits, one of which is to assist in weight loss. This small form will expand after a while immersed in water. And will be expanding again after the chia seed is in the stomach, which is why chia seed can make people who eat them can feel full longer, and there are believed to help in weight loss.

Chia seed itself actually contains omega-3 fatty acids are very good and the body needs to lower triglycerides. Besides containing omega-3 fatty acids, chia seeds also contain quite a lot of fiber, which is at least 10 grams of fiber contained in 28 grams of chia seed. 

Not only that, 28 grams of chia seed also contains quite a variety of other nutrients needed by the body. Among others, 18% of the daily required amount of calcium, 30% manganese, 27% phosphorus, 5 grams protein, 12 grams carbohydrates, 8 grams of fat and 138 calories. Even chia seed also contains copper, potassium, and zinc.

What are the Benefits of Chia seed ?
For those of you who love organic food or raw food diet , may have heard some of the benefits of chia seed . However, the fact still needed more research on the benefits of chia seed itself .

For those of you who are curious about the benefits of chia seed variety , the following are a variety of benefits are expected to be contained in chia seed .

• Lose weight

Fairly high amount of fiber in chia seed and low calorie content make it credible enough to lose weight . Because high fiber foods generally can assist in making the stomach feel full longer .

• Good for people with diverticulosis

For those of you who suffer from diverticulosis (pouches that form in the intestinal wall and protrude out into the abdominal cavity), eating foods high in fiber can facilitate bowel movements and allow more water is absorbed in the colon. In addition, fiber foods may also reduce inflammation and pressure in the colon.

• Acting as a detox and digestion

Remove toxic waste from the body through feces and bile is essential. That's why regular bowel movements is not less important to urinate. In order to maintain the regularity of bowel movements, the body needs foods that contain fiber. With a sufficiently high fiber content, chia seed became one of the foods that are believed to help digestive health and smoothness.

• Diabetes

Eating 1000 calories per day, which also contains 14 grams of fiber linked to a reduced risk of type 2 diabetes and coronary heart disease. In addition, foods containing high fiber can also keep blood sugar stable.

Additionally, chia seed is also expected good for lowering LDL or bad cholesterol in the body and reduce the risk of cardiovascular diseases, including arrhythmias and thrombosis. In fact, omega-3 in it is also not less high, chia seed is believed to reduce the risk of stroke, heart attack and sudden death from heart disease.

chia seed health benefit side effect to lose weight for busy moms

Notice Processing Method
In order to gain the benefits of chia seed above the maximum, you need to process it properly. From one case in an impaired swallowing food, chia seed can cause blockage of the food pipe (esophagus) because it is easy to absorb water in the vicinity. Chia seeds can expand up to 27 times compared to the initial weight. It is advisable chia seed is swallowed with food or other liquids.

If you are interested in enjoying chia seed as a daily menu, you can process a variety of ways. Starting from making one of the ingredients to make pudding mix, muffin, or jam.

Kandungan beragam nutrisi yang ada di dalam chia seed memang bisa membuat seseorang jatuh hati. Meski masih memerlukan lebih banyak lagi penelitian mengenai manfaat chia seed bagi kesehatan, tidak ada salahnya memasukan chia seed ke dalam menu harian Anda. Namun ingat untuk mengolahnya dengan benar, agar khasiatnya bisa didapatkan secara maksimal.

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Healthy Diet Plan Vs Fast Weight Loss

If you want to lose weight , half to one kilogram per week is healthy weight is recommended for removal .

Sudden changes in diet to lose weight quickly risk making you experience health problems. Unhealthy endeavor also does not allow a sustainable lifestyle changes that aim to maintain a stable healthy weight in the long term

Half to one kilogram per week is the amount of weight loss is recommended. Half a kilogram of fat contains about 3,500 calories. So to reduce half kilogram per week, you need to burn at least 3,500 calories per week, or 500 calories per day.

Fast Diet Risks
Rapid weight loss likely will not last long. Moreover, people who lose weight will quickly be at risk for health problems:

• Body weakness and fatigue

Generally, people who want to lose weight quickly be eaten in smaller portions or even force myself to not eat. This condition makes the body is deprived of calories so easy limp and tired. The productivity of the person would be decreased.

• Less nutrients

The body requires carbohydrates, vitamins, minerals, fats, and proteins in the ideal number in order to function properly. But when you want the weight right down, you will tend to reduce or even eliminate some nutrients such as carbohydrates and fats. In fact, your body needs all the elements to keep the body healthy and not prone to diseases.

• Weight quickly climbed back

Diet fast does not give an opportunity to train the body to burn calories in large quantities. Yet to achieve results that can last a long time, the necessary lifestyle changes gradually and thoroughly, ranging from sports to dietary adjustments. Fast diet makes the food you eat does not burn to the maximum so that the body weight back up.

• Breakdown of muscle tissue

Diet is done with extreme fast and does not burn fat, but burning body muscles so that muscle tissue becomes damaged.

Healthy Diet Plan Vs Fast Weight Loss

• Disruption of the body

Some diseases that can attack for a fast diet side effects include headache, constipation, hair loss, and irregular periods.

• Serious diseases that may occur

Diet quickly performed continuously be at risk of serious illness brings, among others:

1. Gallstones: occurs in 1-2 of the 10 people who lost large amounts of weight in a few months.
2. Electrolyte imbalance in the body.
3. Dehydration.

Common Mistakes Do When Diets
Here are some common practice in the fast diet that actually can be detrimental to your health:

• Skip main meals

Research shows that people who regularly eat morning, noon, and night is more able to maintain a healthy weight. The breakfast containing plenty of fiber and protein will keep you feeling full until lunch time arrives. But skip the main meal makes you tend to eat a lot of snacks in between main meals.

• Minimizing the content of snacks

Have you noticed approximately how many calories are contained in two pieces of fried food, a bag of potato chips, and a piece of cake? The total could exceed the calories you should consume. Check the nutrition label on food packaging can help you estimate the number of calories consumed.

• Did not eat snacks

Eating high-calorie snacks is risky to make diets fail. But apparently if that's the kind of snacks that are healthy and low-calorie actually makes people far away from hunger and more able to maintain a healthy weight. Protein-rich snacks such as almonds can keep your metabolism to keep working optimally.

• Drinking too many calories

People who do a quick diet tend to avoid the consumption of high-calorie foods. Instead, they consume more sweet drinks. Though a certain amount of calories in drinks like coffee with cream and soda is actually no less than food. Additionally, these drinks will only make the stomach feel hungry so that in the end you need to eat more.

• Less consumption of mineral water

Some people think that the consumption of mineral water makes the body fat. In fact, the mineral water is an important element in burning calories. Consumption of at least eight glasses per day it will increase the rate of metabolism.

• Weighed every day

If your body weight down in a matter of days, then it most likely comes down to is the water content in the body. But instead of fat. Instead of measuring weight every day, try to focus more on long-term goals such as eliminating a half kilogram targets within 1-2 weeks.

• Setting a target unrealistic

In addition to frustrating because desire is not achieved, the target to lose weight up to 5 kilograms a week can make you intend to do everything possible, including unhealthy ways to achieve it. Stress targets missed because it can trigger you to eat more.

How a Healthy Diet
Basically, a healthy diet is about managing diet, including choosing the type of food that should be consumed. A healthy diet is when all the nutrients your body needs can be met.

Some simple steps that can be a guide:

• Determine the target of healthy each week.

Targets small and simple significant value as a step towards sustainable lifestyle changes. In addition, set a realistic target routinely and successfully hits will make you feel positive. For example, if you like to eat fried food every day, targeted to not eat them within a week. Instead, eat a healthy distraction such as dried fruit.

• Actively engaged.

As a first step, you do not need to exercise regularly to keep her in shape. Do something that you like so that such activity can be carried out repeatedly as playing futsal with coworkers or biking with the family. Scheduling if the body in the morning before starting the move is the best way for those who find it difficult to take time as well. Try to exercise at least 2-3 hours per week.

• Reduce food packaging.

Limit consumption of packaged food, fast food and fried food. The group of these foods contain a lot of calories, preservatives, and salt.

• Choose foods that are processed in a certain way.

Better eating foods that are processed by steaming or boiling in water than deep-fried in hot oil. The food is steamed or boiled in a time not too long to have a more complete nutrient content compared to fried food. Meanwhile, fried foods contain calories and high in saturated fat.

• Reset the contents of your plate.

Fill one-third of food on the plate with lean meat, fish, or poultry. Try to reproduce portions of fruits, vegetables, and nuts. Choose the type of source of healthy carbohydrates such as brown rice or potatoes. Eating fruits that are not too sweet like apples, tomatoes and avocados.

• Starting and continuing the good habits.

The following simple habits can bring huge benefits if done consistently and in the long term:

1. Consuming mineral water with sufficient and regular.
2. Do not skip the main meal.
3. Increase consumption of vegetables so that you feel full longer.
4. Avoid buying or storing high-calorie snacks in the house.
5. Discipline your gym time.
6. Eat quietly while sitting at the dinner table and not while working.

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