Want flat abs? Here’s what to eat and what to avoid

Along with the right exercise the quest for flat abs often hinges on what you’re eating most of us want flat abs but often the kinds of foods we are eating get in the way of achieving that goal (yes, even with the help of copious amounts of stomach crunches!). If you want to be rocking a flat tummy this summer, then it's time to make some diet tweaks starting now.

 Don’t combine fruit and protein

Don’t get us wrong, fruit and protein are both essential for good health but combining the both of them can lead to tummy troubles. “Protein takes time to break down in the digestive system, is a long burner, and provides satiation. However a piece of fruit is a fast burning carbohydrate. Sometimes the combination of the two foods together create havoc in the gut - not for all but for many,” says nutritionist and founder of A Healthy View Michele Chevalley Hedge.

Eat lots of fruits and vegetables

A constipated bowel leads to a bloated tummy. “To maintain optimum digestion drink plenty of water, exercise daily, and eat fibrous fruit, vegetables and whole real, nutrient-dense food,” says Chevalley Hedge. It sounds simple, and yes you’ve heard it before but fruits and vegetables are key to not only feeling great but looking great. 

Watch your intake of wheat products

How you start your day can often impact on the state of your abs. “If you start the day with flat abs and don’t want boat by 10 am then skip bread,” says Chevalley Hedge. “I try not to ‘discrimate’ against any food groups however it is often the wheat in heavily processed foods that makes us go from flat tummy to puffy tummy in minutes. It is often foods that we have sensitivities to that create a bloated stomach - it doesn’t mean we are allergic to them, it just simply means our body isn’t loving that food group at the moment."

Skip the fast food

There’s no getting around it – if you want a flat tummy you’re going to have to stay away from fast food.
“Many fast foods are loaded with sugar, Tran’s fats, and are very low in fibre. This means that you are not getting the vitamins B s that convert tryptophan to serotonin which slows digestion (a major cause of tummy bloat) and creates blood sugar deregulations which leads to weight gain.”

Keep alcohol to a minimum

Not only are alcoholic beverages high in calories, drinking one drink can often lead to drinking many and before you know it you’ve just drunk a lot of empty calories for not much benefit. Aim to keep your alcohol intake to a minimum.

Minimise your sugar intake

The bad gut bacteria, candida loves sugar. It is hard to get flat abs if your gut is full of bad bacteria causing poor digestion, flatulence and bloating. Watch your sweet tooth and avoid high sugar foods such as soft drinks and lollies.
  

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Dietitians in Ahmedabad | Diet Specialists in Ahmedabad | Diet Experts in Ahmedabad

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Acupuncture as a Remedy for Back Pain

If you suffer from back pain you probably would not consider acupuncture as a treatment until you have exhausted many other alternatives. However, acupuncture is a type of ancient Chinese medicine that's been around for over 2,500 years and throughout this time it has been used for back pain relief, increasingly so in these modern times.

While it is not traditionally a part of western medicine, nowadays your doctor is quite likely to send you for this treatment if you are suffering from back or neck pain either persistently or due to accident or injury.

If you are going to have this therapy you may want to know a little about how it works. The general belief is that the body has 20 energy flow patterns called meridians or pathways. Through these pathways it is thought that the life force or vital energy flows, this is known as the qi (it is pronounced chee) and is considered to be essential to maintain good health. There are over 2,000 points on our bodies that connect with these pathways and it is at these points which the hair-thin needles are inserted, this is done in varying specific combinations depending on the treatment required. These actions are believed to either correct the flow of qi or to reinforce it.

Even though it cannot be proven that this works as a type of pain relief, it is thought that as a result the central nervous system is stimulated. Most patients say that they get a pins and needles sensation on the insertion of the needles and indeed into the duration of the treatment, which usually lasts about 15 to 30 minutes. Some people report that they feel energised or even very relaxed so it appears as if the effect can be is somewhat different depending on the individual.

The acupuncturist will use up to 20 metallic needles during a treatment session and the depth they are inserted is dependent upon the area, deeper muscular or fatty areas need more penetration and the scalp for example would be just below the surface. The practitioner may turn the needles one way or another depending on what they are trying to achieve, in my personal experience they were turned on insertion, then again about half way through the treatment. At no point is the treatment painful, there is a mere sensation of the needles going in and they do not feel sharp at all, this is because unlike needles used for injections, an acupuncture needle's tip come to a smooth point without sharp edges. They are also very thin, about 20 times thinner than a hypodermic needle. In my experience the most troublesome part of the treatment is lying in the same position without moving for up to 30 minutes, especially if you suffer from back pain or similar.

Although there are many medical experts who believe acupuncture is an effective way to treat certain conditions such as back pain, there is no true consensus. Some adhere to the theories of qi and meridians whilst others attribute acupuncture's benefits to the biological changes that are brought about in the body as a result of treatment. Needless to say there will always be the skeptics who deny that acupuncture has any effect at all, but in my opinion if you are suffering from ongoing back pain it is certainly worth trying.
Originally by David A Griffiths (has extensively researched upper back pain relief and contributes to a good many online resources to assist sufferers.)

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Can Exercise Be Harmful For You?

We all know that exercise can surely boost the quality of sleep. But what about intense exercise? Is it good or bad for your sleep? Well, a new research found that intense workouts may gradually decline the quality of sleep. The same research says that people who intensely workout need to consume more carbs to minimize the effects of exercise on sleep. 

 The study was conducted on 13 people who were allowed to embrace intense workouts during the tenure. Apart from the quality of sleep, researchers also kept an eye on the moods of the participants and their average performance.

At the end, it was concluded that over exercising can progressively decline the quality of sleep. In the research, the participants failed to enjoy deep sleep during the days when they over trained. As days passed by, even the performance declined due to lack of quality of sleep. Well, how much is too much when it comes to over training? Well, this depends upon a lot of factors as we are all different in various ways.

But yes, your gym trainer can determine how much your body can take as he must be observing your strength and endurance levels on a daily basis.

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MEDBOX™ is a mobile app can be used to manage Electronic Healthcare Records

MEDBOX™ - Simplifying Healthcare, Simplifying Life

 

MEDBOX™ is a complete Healthcare Solution that lets you search and find best Doctor, Pharmacist, Diagnostic Centers, Hospitals etc. nearby you. You can directly book appointments with Doctor according to need, can maintain Personal Health Records and can do many more things. 

MEDBOX™ provides facility to Doctors to get them registered and expand their practice and refer standards of ICD-10 and LOINC to lead their practice to global standards. Besides, being HIPAA compliant, this application makes most robust, secured and safe and does not allow any breach of secured and confidential information. One can find nearby pharmacists' details like address, contact numbers or of any other

selected area. Similarly one can find nearby laboratories and diagnostic centers and also check facilities, timings, address, contact details etc.
 
Features:

1. Carry your complete Health Record on-the-go
2. In-time reminders and notifications for Medication, Blood Donation, Blood Sugar, Insurance Renewal, etc.
3. A patient can find best medical practitioner from huge verified database according to location, name and specialization. Other details like clinic address, timings, facilities, clinic/hospital photographs etc. can also be found out
4. Can book doctor appointment anytime from anywhere using mobile
5. Can get alerts of appointment confirmation/rescheduling etc.
6. Can find locations of Doctor's Clinic, Pharmacy Shops, Laboratories or Diagnostic Centers with maps
7. Can rate the doctor anonymously based on his experience at the clinic
8. For Doctors it is easy to manage appointments, track medical history and refer patients to another doctors/laboratories/diagnostic centers/pharmacists.
9. Can view previous appointment records with all details like date/time/clinic name, prescriptions, diagnosis etc.
10. Gets reminders for future appointments

Just give a missed call on 781-9999-222 to download MEDBOX™ application.
 
MEDBOX™ App available on:
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10 Great Hacks to Make You Sleep Better

Sleep is important to your success. This is why it becomes amusing to know that many are not getting as much sleep as they need. According to the Centers for Disease Control and Prevention, in the U.S., 40 million people suffer from chronic long term sleep disorders annually. It seems people are struggling to find sleep. To address such an issue here are some hacks that can prove useful.
 
1. Improve your breathing
What is popularly known as the "The 4-7-8 Breathing Exercise," has been proven to promote better sleep. What this breathing exercise does for you is to regulate your breath.
According to Dr. Andrew Weil on his website, "Breathing strongly influences physiology and thought processes, including moods. By simply focusing your attention on your breathing and without doing anything to change it, you can move in the direction of relaxation."
What this sleep hack does is silence your mind and eases it from distracting thoughts.
 
2. Take a warm bath before sleeping
A bath helps to cool your body temperature and embrace sleep. Once you come out from a bath a message is sent to your brain that you are ready for sleep. Although scientists cannot explain this phenomenon it appears, that having such a bath mimics our body temperature.
 
3. Keep your feet outside your blanket
You can sleep faster if you keep one or both feet outside of your blanket. Since our biological rhythms and temperatures fluctuate throughout the day, this hack seems ideal because when your body temperature starts to drop before you fall asleep, a cooler temperature will also help it induce sleepiness. The feeling you get from having your feet outside your blanket and embracing cooler temperature is similar to having a warm bath before you go to bed.
 
4. Avoid bright light before sleeping
Blue light from TVs, smartphones and computers can suppress the production of melatonin in the body. What may be stopping you from getting that sleep you need may be the screens you are staring at. You could try and dim the lights from your screens or wear amber tinted glasses to reduce the effects of such light.
 
5. Eat a decent meal of small, carb-filled supper before bed
Eating a small portion of food that is rich in carbohydrates can induce a good night sleep according to research. So try some bowl of cereal or a slice of toast before you go to bed.
 
6. Improve the darkness in your room
Light ticks the brain that it is time to be active and get things done. However the opposite becomes the case when light is reduced in the room. Your bedroom should not have any lights on whether from a TV or any electronic device if you want to get some sleep.
 
7. Improve the smell in your room
According to an article by Wall Street Journal sprinkling lavender oil on bedclothes could lull you to sleep. According to researchers at the University of Miami School of Medicine, the aroma in lavender has been shown "to slow down heart rate, slow blood pressure and put you in a parasympathetic state, which is a relaxed state."
 
8. Have a list
Listing your problems and penning down possible solutions for them could help you get  the problem out of your head and focus on sleep. According to a study, this action makes you more relaxed for bed.
 
9. Use the 90 minute rule
Our brains completes several 90 minute cycles through different stages. So if you want to know the ideal time for sleeping take several counts of 90 minutes backwards to the ideal and appropriate time to sleep. For example waking up at 7 am should mean that you sleep around 10 pm or 11:30 pm.
 
10. Avoid smoking before bedtime
Many smokers believe smoking keeps them relaxed. However since nicotine is a stimulant this may not be the best method to get sleep. Just like coffee you should expect to wake up several times throughout the night.
 
Originally by CASEY IMAFIDON (Content Credits: Lifehack )
 
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6 strange health facts we bet you didn't know

Our bodies are capable of doing some weird and wonderful things. We've rounded up a few health facts we bet you didn't know.

SweatWe have between two and four million sweat glands that help keep our body temperature regulated, GP and author Dr. Ginni Mansberg says. Women tend to have more than men, but men's sweat glands are more active. Associate professor David Ranson, of the Victorian Institute of Forensic Medicine, says that until recently the only real marker sweat seemed to leave was in the armpits of our gym gear, but research suggests it could hold a forensic key: "A study found they could get DNA out of a fingerprint because there were cells shed that stuck to the surface of the fingerprint with sweat."
 
HairThe average person loses about 80 hairs a day - often more towards the end of summer - and they end up everywhere from shower drains to pillows and coats. "Most comes out when you're washing your hair because of the agitation or pulling on your hair," Dr. David Salinger, director of the International Association of Trichologists, explains. "But whether you wash hair daily or once a week, the total hair loss over the week will be the same." And each hair follicle is a goldmine of cells and DNA. "It can be an eyebrow hair, an eyelash, or any hair on the body if it's pulled off, rather than cut off, it will have some cells at the root, and there will be DNA there," Ranson says.   

If you're experiencing excessive hair loss, you could have a hormonal imbalance. "With polycystic ovarian syndrome, women have too much testosterone and start losing hair in the male pattern, off the top of the head and the sides of the forehead," Mansberg says. "Iron deficiency can also lead to hair loss, but often if we correct the iron deficiency, their hair is much better."
 
Bacteria
There are up to 1000 different types of good bacteria living in our skin. They help with our skin cell turnover and immunity, and we leave remnants of them wherever we go. No two people have the same combination, so scientists are investigating using samples of bacteria from our palms to get a reading that could one day replace or be used alongside DNA in criminal profiling. "They're talking about using a bacterial footprint instead of fingerprints," Mansberg says After death Our body breakdown speeds up once we die, Dr. Jacqueline Lee, a forensic pathologist at the Victorian Institute of Forensic Medicine, says.  "Some organs will start to be broken down by enzymes in the organs, but most of the tissue breakdown is done by the bacteria from our gut," she says. "They travel freely to other parts of the body and cause discoloration of the skin - first on the stomach, then the face, then other body parts. In hot, humid conditions, a body will start to deteriorate within hours.
 
Skin
Our skin is like a conveyer belt, constantly producing new skin cells at the base layers that push the old, dead cells away. "Apart from our eyes, almost every other part of the surface of the body is dead," Ranson says. The body is made up of 1.6 trillion skin cells and we lose and replace between 30,000 and 40,000 a hour, with it fully regenerating every 30 days. "We lose a lot of them in clothes and bedding," dermatologist Dr. Michael Rich, of enRich clinic in Melbourne, says. "We're shedding skin non-stop." The cells also end up as household dust, where they've been found to absorb harmful ozone. Researchers at the University of Medicine and Dentistry of New Jersey revealed that an oil called squalene in human skin cells "gobbles up" a small amount of air pollution from our homes.
 
Waste material
Traces of faecal matter aren't just confined to the toilet bowl - microscopic remnants have been found on hotel TV remotes, aircraft basins and toothbrushes.
A US study found 72 per cent of shopping trolley handles had traces of faeces and 50 per cent had E.coli, while a UK study found the bacteria on one in six mobile phones. "If E.coli is there, so too are germs that could cause colds, coughs and gastro viruses," Mansberg says.
 
Before you go crazy with the antibacterial wipes, she says the health risks depend on the amount of bacteria you're exposed to and your immune system's ability to fight if off.
Urine, on the other hand, is sterile while it's in the bladder and only picks up a few germs on its way out. "But our nether regions do carry bugs," Mansberg says. "So, you owe it to society to give your hands a decent wash for at least 60 seconds after going to the toilet."

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How Mobile Apps are Transforming Healthcare in India

Our race towards technological advancements is never ending race. We have achieved some of the marvelous advancements, which have changed our day-to-day lives. Automobile, Education, Information Technology etc. in almost everything we have done some marvelous advancements. The primary motive towards these advancements is simple, “To ease up our lives.” 

We have done advancements in our telecommunication also. Smart Phones, with the help of which we can stay connected to the world via internet. Thank to these smart phones, the market of mobile application came into existence. Mobile Applications are small iconic, web based software application developed specifically for the use of small and/or wireless computing devices, with/without the help of internet. Mobile applications are basically used to connect to the internet services, which is commonly accessed over desktop or laptop.
 
Initially, Mobile applications were created at a very basic level. Like Snakes games, which were pre-installed in old Black & White Nokia Mobile Phones.  Now these applications are more than just entertainment. They are part of life. Getting information, using services, ordering, financial management, etc. in every way applications are being used.
 
As the time passes, we have become more and more sensitive towards our health. Thanks to the open & secured internet services, we can have knowledge of how to take care of our health at our end. But, someday sometime we need to visit doctor. And that’s the part people do not trust internet, because as mentioned earlier internet is open. So, the chances of data manipulation are the highest. The information shown or provided is not 100% true.
 
But, now due to increase in awareness & security, and also advancement in technology, there are certain mobile applications that are providing authenticate information. You can get authenticate information as per your location and need. I have come across one of the application named “MEDBOX™ – A Free Healthcare Application”. This is one of those few application who provides authenticate information.
 
MEDBOX™ is the healthcare mobile application that collaborate all Doctors, Patients, Pharmacy and Diagnostic Centers to one place to keep their data on their fingertips. You can search doctors as per your need and location. You can also book appointment with the doctor and there are no extra charges for the same. You can keep a record of your health and insurance, which will be shared to your doctor as per your consent. There is also an option to search for hospital or blood bank when you are in emergency. You can also call 108-Emergency Ambulance. There are so many features in the application that you can use them for your health. Also, knowledgeable tips are being posted everyday which can help you to maintain your health.
 
Do Try! Just type “MEDBOX™ – A Free Healthcare App” in your play store (IOS or Android), download it and use it for free.

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