For most of us, dropping those extra pounds is life’s mission.

We are always seeking ways to tone our bodies and get fit. Different diet plans and exercise regimes can help us do that. Among the recent trends, the ketogenic diet has gained quite a popularity these days.

It is a low-carb, high-fat diet that presumably offers many health benefits. The concept is that your body can acquire more calories from fats and proteins and fewer from the carbohydrates. It means you will have to cut back on carbs like white bread, soda, sugar, and cakes.

A study by Oxford Center for Diabetes, Endocrinology, and Metabolism found that people on a ketogenic diet lose three times more weight than those who are on a diet recommended by Diabetes UK.

How does it work?

This diet aims to force your body to use a different kind of fuel. Rather than relying on sugar that comes via carbs, keto relies on ketone bodies.

It is a type of fuel produced by the liver from stored fats. This process of making the liver produce ketone bodies is quite tricky.

It requires you to consume less than 50 grams of carbs each day. Typically, it takes a few days before you reach the ketosis state. But if you consume proteins (more than the recommended) during the plan, it will interfere with ketosis. At this point, you must address the fact that a keto diet is a short-term diet that aims for weight loss more than any other health benefits.

The growing popularity of this diet has raised many questions among health experts. People wonder whether it is a hundred percent beneficial routine or whether there are flaws attached to it. Below we discuss some good and bad aspects of the diet.

The Benefits of Keto

• Weight Loss

Unlike hunger and extreme exercise routine, the keto diet focuses on the consumption of healthy food portions.

It helps you to lose more weight in the first three to six months than any other diet plan. This is because the low-carb diet gets the access water out of your body. It lowers the insulin levels and leads to rapid weight loss in the first two weeks.

A study published in The New England Journal of Medicine compared low-carb and low-fat diets. It discovered that people controlling their carbs were two to three times more likely to lose weight without being hungry.

• Reduces Acne

Many things trigger acne, and one of those is the high consumption of sugar. When you eat a diet that contains refined and highly-processed sugars, it alters gut bacteria. This causes a dramatic fluctuation in blood sugars and creates a negative impact on your skin.

According to the registered dietician Suzanne Dixon, “Higher levels of insulin and related hormones can worsen acne, and the ketogenic diet lowers insulin levels.” Apart from this, Alisha Temples point out that when you are observing a keto diet, you eat plant-based foods that are beneficial for your skin. So there are fewer chances of skin breakout.

• Protects Brain Function

We all know how glucose is dire for effective brain function. Yet it is also true that a large part of our brain can also burn ketones. Our body produces and transmits ketones to the brain when we are observing the low-carb diet. Many studies prove the neuroprotective effects of keto. According to one study, the children following the ketogenic regime showed improved levels of alertness and better cognitive functionality. Hence, when you begin the keto diet, you will notice that you are more alert and can focus on things better.

• Protection against Diseases

The keto diet has recently proven to be effective for many health conditions. Some research suggests that it lowers the risk of heart diseases and high cholesterol. It also reduces your risk of getting cancer. This is because insulin production is lower, and it leads to slower growth of cancer cells. Another disease that it helps to shield from is the flu virus. In 2015, Dixit’s group proved that keto diet blocks an inflammation pathway triggered by a protein complex that plays a role in an autoimmune disorder.

The Risks of Keto

There is a considerable difference among nutritionists on the positive impact of the ketogenic diet. Some of them are highly concerned about the risks that tag along. Long-term implementation of keto in your diet plan can have adverse consequences for your health. These include:

• Severe weight loss
• Muscle degeneration
• Constipation
• Fatigue
• Low blood sugars
• Liver problems
• Mood swings

Not to forget, the nutritional deficiency that comes with keto regime is also an essential factor of concern.

Kathy McManus, the director of the Department of Nutrition at Harvard-affiliated Brigham and Women’s Hospital, says if you are not eating a wide variety of vegetables and fruits, you will end up having deficiencies in nutrients like magnesium, phosphorus, vitamins B and C, etc.

However, many companies have realized this loophole. They are beefing up their menu so that people get a variety of veggies integrated with keto. Nashville Tv Stations recently reported how Chipotle started rolling out keto, paleo, and whole 30 diet menus.

When you start with keto, make sure you check out these food outlets and the scrumptious food combinations they provide so you can craft a diet chart that is fulfilling and enriched with nutrients.

Parting Thoughts

The final takeaway from this discussion is that keto may bring about significant results in the beginning, but over a long time, it can cause substantial deficiencies in your body. Also, the plan is tough to sustain after three or six months. But if you want to plan the keto regimen for a few months, you must recommend your dietician first. Discuss alternatives to dietary options for an extended period. You may have to switch the plan in a few months.

Did you find our blog useful? Share your thoughts in the comments.

Courtesy of www.HealthyWage.com

With every holiday season comes a glut of, well, gluttony as we strive to make merry amid calorie-laden food and drink for weeks on end.  Then there’s the predictable diet and fitness-focused New Year resolutions that, however genuinely and well-intended at the onset, can be easy to make—but even easier to break. With this understanding, throngs of tech and online companies are finding innovative ways to keep people engaged and motivated throughout the holiday season and beyond as they endeavor to get fit and healthy…and stay that way.  However, with such an extensive and comprehensive field of modern-day health-tech options, it can be overwhelming to hone in on which are worthy of working into your daily lifestyle.  With that in mind, here are six savvy digital diet and fitness solutions that are sure to help you better survive the holiday revelry, shed those stubborn pounds, tone those muscles and increase your endurance easier, more effectively and with increased sustainability.

Tonal Intelligent Home Gym (www.Tonal.com)

Created by former Apple, Nest and GoPro engineers and designers, Tonal is the world’s first machine learning-powered strength training system. This intelligent home gym pairs on-demand workouts and personal coaching with a first-of-its-kind, at-home, wall-mounted fitness system that you really do need to see to fully understand and appreciate. So, hitting the website to watch the intro video is worthwhile. It’s like having a personal trainer plus an entire gym in the convenience of your home—but one that is super-sleek, taking up very little space and boasting a “wow” factor unlike any other all-in-one I’ve seen. It features digital weights to help you achieve your goal, whatever that may be: to lose weight, gain strength, build muscle, boost energy, improve your performance or maintain your fitness. As a virtual personal trainer, expert-led programs and full body workouts are availed on this device’s digital display.  Virtual coaches will guide you step by step. Tonal supports hundreds of moves and 200 pounds of resistance so you can skip the gym without compromising your workout. Additionally, its artificial intelligence capabilities take the guesswork out of strength training. This device actually learns from your body and adapts guidance in real-time, so you see results faster. Service-wise, similar to Spotify music’s family plan, with Tonal, you can have unlimited users per household so everyone from mom and dad, to teens and even visiting friends and grandparents can strength train.

BINGE Networks’ Fitness Channel (www.BingeNetworks.tv)

BINGE is a broadcasting platform offering a convenient way to find all of a variety of fitness classes all in one place.  They feature an array of fitness, health and life coaching shows allowing you to do yoga, pilates, weight training and even get your mind in shape. With BINGE Networks, you can work out where and when you want with expert-driven programs that you can do at home, and that also travel with you.  Users can stream the content from a SmartTV, tablet, smartphone or laptop from over 90 premium platforms like Roku, Apple TV, Amazon Fire TV, Google Play, Sony, Samsung, Sharp, Tivo, Philips, Sanyo, Panasonic, JVC and Toshiba. The first week of access to the BINGE Fitness platform is free using code “FIT” and then access to the service and its content thereafter costs $24.95 per year.

HealthyWage App Weight-Loss Cash Incentives (www.healthywage.com)

No matter what kind of fitness or diet regime—or technology facilitators—you choose, the HealthyWage app actually PAYS you for losing weight! With the HealthyWage app, you determine how much weight you want to lose, how long you want to take to lose it and how much you want to wager each month. If you successfully reach your goal by the end date of your challenge, you win your prize. The average HealthyWager prize is over $1,200! You can also join team, jackpot and step challenges through the app. And, this gamification approach is well-proven. Multiple studies show that monetary incentives serve to enhance the effectiveness of, and duly complement, weight-loss programs of any and all sorts—especially when paid out quickly like HealthyWage’s various programs. In fact, according to a company spokesperson, the average HealthyWager participant “more than doubles their investment if they are successful at achieving their goal,” so the financial upside potential is impressive. In 2018, alone, program participants collectively lost over 1,000,000 pounds and gained $13,000,000 in kind. Since the company’s inception, over $20,000,000 has been paid to HealthyWager winners.

Some or all of the accommodations(s), experience(s), item(s) and/or service(s) detailed above may have been provided or arranged at no cost to accommodate this review, but all opinions expressed are entirely those of Merilee Kern and have not been influenced in any way.

Photo courtesy of www.healthywage.com

Aloe vera, often described as Wonder Plant is a short stemmed succulent with over 500 species and belongs to the Asphodelaceae (Liliaceae) family. It is mainly found in dry regions like Africa, Asia, Europe and America. The word Aloe is derived from the Arabic word “Alloeh” meaning shining bitter substance while the word Vera is derived from Latin meaning “true.” The plant was also known as the “plant of immortality” named so by the Egyptians and till date it is used for pharmaceutical purposes.

Aloe Vera contains active components like vitamins A (beta-carotene), C and E, B12, folic acid, and choline, enzymes, minerals, sugars, hormones, anthraquinones and more. No wonder it is popular among all the cultures of the world for millennia like Greece, Egypt, India, Mexico, Japan and China.

As a rule, Aloe Vera is an indoor plant, that should only be occasionally kept outdoors. There are various uses of Aloe vera. Here we list 5 proven reasons why you should have Aloe vera at home.

• It is A Beauty Wand

According to a study where 30 women of 45 years and above participated to decipher the effects with the topical application, it was found that the plant improved the elasticity of the skin over a span of 90 days. The plant has mucopolysaccharides that helps bind the skin where as amino acids has a cohesive effect on dry and hardened skin cells.

• It Solves Dental Issues

One of the most common  health issues is plaque and tooth decay. An Aloe vera mouth rinse helps reduce the buildup of plaque just as a chlorhexidine as the elements of the plant are known to kill plaque producing bacteria called Streptococcus mutans.

• Treats Canker Sores

They usually develop inside the mouth underneath the lips, lasting upto 7-10 days. Aloe vera patch is known to reduce the size of the ulcers, accelerating the healing process and reducing the associated pain. Particularly, fresh aloe vera juice, or aloe vera sap from the leaf brings more relief.

• It Is An Antiseptic

Aloe Vera is a topical plant used to heal burns and sores. In 1959, FDA approved Aloe vera as over the counter medication for skin burns. The plant has salicylic acid, Lupeol,, urea nitrogen, phenols, cinnamic acid and sulfur that acts on fungi, viruses and bacteria. It is one of the most proven magical medicinal plants according to published Indian journal of Dermatology and National Center for Complementary and Integrative Health (NCCIH)Trusted Source.

• Cures Heartburn

Aloe vera juice is a boon for recurring heartburn as the compounds fight the gastric ulcers and control the secretion of stomach acid. According to a 2015 study, the Aloe vera juice was more effective on acid reflux as opposed to the traditional medication.

The use of Aloe vera, both topically and orally has been recorded since the Egyptian times. So, make sure you bring one at home and add it to your regular and medicinal uses.

We all know that a little herb action in our daily lives can be extremely rewarding for both physical and mental health. There are so many herbs in Ayurveda that not only targets your physical ailments but also benefits your brain and soul, all three. However, the major stigma attached is the course of time required for the visible efficacy. Meaning, Ayurveda has this rigid stereotype around it that says that its effects are seen in years or even months. May be this is why people turn towards Modern medicine as a last resort or simply out of desperation? What these modern medicines do your body is that they suppress the symptoms and rarely reach to the root of the problem. What is the end result? You get infected again and pay a lot of bucks into reviving your health.

Ayurveda takes the lengthiest route to your issues, possible but it attacks the root of it and cures it once for all. You need patience to let it become a part of your life. Here are some of the best and actionable Ayurveda tips for an improved quality of life.

1. Ginger for GI Health

Ginger is a wonder root vegetable but little do we know that it is one of the most celebrated Ayurvedic herbs as well. One of the common human health concerns these days is digestive issue or dampening GI health. Pills, syrups, and probiotic drugs ay offer you relief but it would not last forever. Enter Ginger. You can add some slice of ginger in boiling water, sieve and drink as a tonic. If this sounds too harsh for your taste buds, then add it to your regular tea, soups, veggie fries, or even fillings. Regular but moderate consumption of Ginger will gradually improve the digestion and get those digestive juices flowing.

1. Tulsi for Bronchial Health

The Tulsi or Basil plant is worshipped in the Hindu culture and for all the right reasons. Mythology apart, the leaves of this plant has been proven to help with bronchial issues like cough, cold, Asthma, and general respiratory issues. This plant is in use since ages and people admit of experiencing relief from a number of symptoms. You can either prepare a Kaadha or a concoction using the leaves and water or simply just add few crushed leaves in your soups, tea, fried rice, and more. Another way suggested by Ayurveda is consuming 5-6 Tulsi leaves, every morning on an empty stomach.

1. Licorice Root for Sweetness

Licorice Root or Mulethi is an herb that has its own share of sweetness and bitterness to offer. Often recommended as a medicine for sore throat, this herb is also useful for people who want to quit sugar in their teas or just want to chew on something herbal for better throat conditions throughout the year. Licorice Root gets its sweetness from the presence of a compound known as glycyrrhizin. You can crush a root and add it to your teas or a pinch or two in dessert as well. The sweetness index of Licorite Root soars higher than the sugar’s and is 50 times more intense in the taste. Ayurveda says highly of this herb and recommends it as an antitussive and another common herb for supporting bronchial health.

1. Ashwagandha for Libido & General Health

Ashwagandha is an herb that gets its name from “Horse and its immense physical power & strength”. This is also justified by the type of ailments and physical health issues. The Ayurvedic herb is beneficial for correcting the sex drive, uplift your libido health and improve any issues with your general physical health. It is proved in the scriptures that Ashwagandha benefits the body by reducing the stress hormones, and managing the disrupted insulin levels. This greatly enhances the libido health and uplifts the overall mood pattern of an individual. Apart from this, this herb is good for elderly people who struggle with weakness or declining physical stature.

1. Shilajit for ‘Man-Power’

Shilajit is counted amongst the list of rare herbs and cherished for its benefits and positive effects on health, especially men’s health. Found in the Himalayas, this sticky tar-like herb is beneficial for men and helps them with declining physical power, strength, and overall well-being. Many Ayurveda advocates market the herb as the only solution to low sex drive (Suggest over Ashwagandha), and low libido. Apart from this, it is also crucial for the sperm count as well. You can take a very small amount of Shilajit and add it to your milk or consume with warm water.

1. Brahmi for Brain & Hair

One of the best Ayurveda tips that you can ever receive is to use Brahmi for your body. This creeping herb can be used as an oil or added to your regular hair oil and apply it directly to the scalp for a calming effect. It is believed and has been proved that Brahmi boosts brain function, lowers Cortisol levels, and helps with ADHD and Anxiety attacks, and offer anti-cancer properties. Apart from this, if you or someone you know, suffer from panic attacks, or Depression then guided consumption or regular head massage with Brahmi oil calms down the brain nerves, and aids in recovery to a great extent. You can get the herb from local health food store or any local market in your vicinity.

How to Access this Ayurvedic Wonder?

Either you can touch base with an Ayurvedic doctor in your vicinity and get yourself diagnosed to the core. However, there are other fun ways of learning about these herbs and knowing how to use them for highest efficacy. These days, Ayurveda and Yoga retreats are quite popular and you can have an access to them as well.  Options like Kerala Ayurveda Retreat, Spiritual retreats in Nepal or detox holidays in any part of the world is of great use.

Cardiovascular exercises maintain heart efficiency and ensure better blood circulation to the body organs. Due to the poor lifestyle and stress, cardiovascular diseases are increasing tremendously. Some of the cardiovascular exercise benefits are a reduction in the percentage of your body fat and the risk of heart diseases and diabetes. Including cardiovascular exercises in your exercise regime every day, help you in developing stamina and improving your overall health.

The list of cardiovascular exercises is known to everyone, because from every walk of life people have done some basic activities such as jogging, cycling, walking, hiking, jumping and many more. Incorporating cardiovascular exercises in your everyday life helps in preventing many diseases. It even lowers down your cholesterol levels. It is not necessary that you have to go to the gym for doing cardiovascular exercise. At home also you can perform cardiovascular exercises.

What Are The CardioVascular Exercises?

The cardiovascular system is even known as the circulatory system. The main components of your cardiovascular system are blood, heart and blood vessels. Your heart pumps out the blood and blood vessels transfer as well as deliver blood in your body. Cardiovascular exercise is essential for maintaining a healthy cardiovascular system. It is also sometimes known as an aerobic exercise or just cardio. It involves large groups of muscle like legs.

They also improve the cardiovascular system efficiency in absorbing as well as transporting oxygen. Cardiovascular exercises include flexibility and strength exercises. The exercises are known as cardiovascular because these exercises work on your lungs and heart. This means you need to train the important body parts to work efficiently. Cardiovascular exercises are the best way to control or reduce weight as well as reduce stress. Both stress and obesity can increase the risk of growing heart disease.

Different Types Of Cardio Vascular Exercises

The great thing about cardiovascular exercise is it has a huge number of exercises, which work out on your lungs and heart. There are varieties of cardiovascular exercises that you will certainly find the one that will suit your lifestyle and needs. There are mainly 2 types of cardiovascular exercise, outdoor and indoor exercises.

Outdoor cardiovascular exercises include inline skating, walking, bicycling, jogging, swimming, running and many more. Indoor cardiovascular exercises include the use of rowing machines, treadmills, ladder climbers, elliptical trainers, stationary bicycles and other equipment in the gym. Walking is the cheapest, simplest and easiest of all the exercises. Walking is best for those who are just beginning to exercise.

Walking on a plain flat surface is very easy, but it becomes difficult when you start walking uphill. Another easy exercise is the treadmill. Running and jogging are much harder as compared to walking, they have more impact on your body. Swimming is a no-impact cardiovascular exercise, which involves all the body muscles. It is effective for people who are just now recovering from any type of injury. Cycling is also a no-impact exercise.

How Much To Exercise?

The routine of cardiovascular exercise you do depends on your physical fitness. You cannot suddenly start your workout by running miles in just one night. Most of the health experts tell that the cardiovascular workout should be for 20 minutes to 60 minutes. The average duration is just about 30 minutes to 40 minutes. While doing exercise your heart rate must be measured. It can be measured either manually or by a heartbeat monitor.

The maximum heartbeat can be calculated by the formula of 226 minus the woman’s age and 220 minus the man’s age. The best way is to talk with your physician regarding the workout plan appvalley, to know how much you should exercise. You can even start slowly by doing half an hour of cardiovascular exercises. Make a perfect exercise plan with the help of your physician and become physically fit.

Benefits

Cardiovascular exercises are a must for people who want to lose extra weight. It helps you in maintaining a perfect figure by burning-out the calories from the body. If you can’t afford costly exercising equipment, then cardio exercises are perfect for you. Some of the cardiovascular exercises can help you in achieving maximum results, such as swimming, rock climbing, rowing, running, skipping and aerobics. Cardiovascular exercises help in improving your heart health.

The heart is composed of several muscles; therefore it should be properly worked out for making it stronger. Getting your heartbeat at a rapid rate will keep it always healthy. Cardiovascular exercises help in improving the rate of metabolic reactions, which take place in your body. So it increases the overall rate of your body metabolism. They also improve your hormonal profile. As the exercise will release some hormones in your body and will make you feel good.

They also reduce the symptoms of depression and fatigue, which are common in today’s life. Physical activity regularly will improve the functioning of the cardiovascular system. This means it will increase blood circulation, right from your heart and to the blood vessels. Thus, your lungs and heart work effectively.

Exercise even helps you in breathing properly, at a high rate. More oxygen goes inside your body and reaches different tissues and body cells. Cardiovascular exercises not just help in reducing weight, but even help in the overall improvement of the body stamina. These exercises lower down fatigue as well as strengthen your body muscles and this results in improved body stamina.

Do Remember

Always remember that you do a proper warm-up before you start any of the cardiovascular exercises. Your warm-up session should involve ample stretches for your body muscles. Warm-up makes your body alert and active before starting your exercise routine. By doing the cardiovascular exercise you will start feeling some difference within a few days only. So if you have not started taking care of your health, then start now, because you don’t know what can happen in the future. So you should start taking care of your health, by doing cardiovascular exercise.