WHAT IS A DASH DIET?

DASH stands for Dietary Approach to Stop Hypertension. DASH diet has been clinically proven to reduce blood pressure within 2 weeks in individuals following the diet. It is not only known to help manage the blood pressure but is also designed for weight loss programs, helps to prevent heart diseases, stroke, diabetes and some forms of cancer.


Who should follow a DASH eating plan?

In fact, a DASH eating plan can be a part of any healthy eating plan. Not only, will it help lower blood pressure but it will offer additional heart health benefits including lowering LDL cholesterol and inflammation.


How does the DASH eating plan work?

The diet consists of foods that are low in sodium and consists of a variety of foods that are rich in nutrients like potassium, calcium and magnesium are known to help lower blood pressure. The diet is rich in fibre that again helps to lower blood pressure and knock off the extra pounds which will in-turn assist in lowering blood pressure.


What should you eat on a DASH eating plan?

  • Grains like whole wheat, brown rice, barley, oats, quinoa are packed with nutrients like proteins, B vitamins and trace minerals, fibre and antioxidants which has been shown to reduce the risk of several diseases. However, processed grains lack most nutrients and should be avoided.

  • Include fat-free or low-fat milk, yoghurt, Greek yoghurt, paneer in your diet instead of full-fat options. For those who are lactose intolerant, lactose-free milk and milk products are an option.

  • Nuts like almonds, walnuts, pistachios, etc, beans, dals and seeds like the sunflower seeds, melon seeds, etc are a part of a healthy eating DASH diet. They are rich in dietary fibre protein, omega 3 fatty acids, vitamins and minerals like zinc and magnesium, etc. Although nuts contain the healthy fats, it would be wise to eat them in restricted amounts as they are high in calories. Also, avoid salted or honey roasted nuts for their high sodium and sugar content.

  • Lean meat, egg, poultry and fish in moderation rather than meats with high saturated fat content. Processed meats such as bacon, ham, sausages, salami, etc contain a significant amount of sodium, hence restrict the intake. Occasional intake of red meat is permitted.

  • Fruits and vegetables are naturally rich in potassium which plays an important role in lowering blood pressure. If you are one who is not fond of fruits and vegetables make the change gradually. Add an extra fruit or vegetable in the day in addition to what you are currently having a start. Prefer a whole fruit to juices. Unsweetened dried fruits like raisins, cranberries, dried figs, etc. are good travel choices. Make sure there is a vegetable at each meal.

  • The diet should be low in saturated fats and total fats. A diet high in saturated fats increases the risk of heart disease and hypertension. Fats are important for the absorption of fat-soluble vitamins and help in building the body’s immune system. Use of oils like olive oil, rice bran oil, mustard oil should be promoted in each meal and trans fats which are commonly found in processed and fried food should be avoided.

To make this diet work even better here are some additional tips:-

  • Reducing alcohol intake may help reduce blood pressure. Hence, keep the alcohol intake under check.
  • Aerobic exercise along with DASH diet works faster in lowering blood pressure.

  • Read food labels to choose products that are lower in sodium.

  • Stress can raise blood pressure even if the diet is healthy. Hence, stress management techniques like meditation, yoga, etc will help keep the blood pressure under check.

  • Poor sleep increases blood pressure. So, 7-8 hours of sound sleep will help in keeping the blood pressure in control.

  • If you are someone who smokes, then quitting it would help lower blood pressure.

  • Take your medication as prescribed.

  • Limit the salt intake to 1 teaspoon a day.

Making a lifestyle change is an effort. It is a long-term commitment which one has to make for good health. Making smaller changes will bring in faster results than making dramatic changes all at once and losing the commitment along the way. Before getting on to the DASH diet consult a nutritionist who can help you in chalking out an individual program for yourself. Café Nutrition with their weight loss centers can help you not only with the DASH diet but also weight loss in Mumbai.

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5 easy steps to lose belly fat.

Do you suffer from excess abdominal fat that is not moving, no matter what you do? Do the conspicuous infomercial convinced that his belly fat is directly linked to stress and have to get rid of the miracle pill that is without effort on your part? Are you clever marketing ads suggesting its possible, leave the stubborn belly fat by investing in their ab  “shift “-car? Not only is belly fat unattractive, it is unhealthy. 
You’re probably aware of this and have tried to do something about it, haven’t you?

Let’s face it. 
You have tried everything and nothing worked until now. 
 Stop playing games with yourself. 
This is the body and health, and it’s about time you got the truth about how to lose belly fat. 

Fact #1 on How to Lose Belly Fat – As frustrating and harsh as this may sound, it needs to be said. 
 If so, wouldn’t most people have them by now? You can do crunches until you are every color of the rainbow in the face and it WILL NOT get rid of belly fat. 
Fact 2, how to lose belly fat – fancy and expensive ab machines will not get rid of belly fat. 
 Most the ab-gadgets marketed focus on spot reducing, suggesting to the consumer that all they need to do is use their “state-of-the-art” ab-device and they will get rock hard abs. 
Fact 3 how to lose belly fat – Fat-loss potions and other  “miracle ” Quick fixes do not get rid of belly fat. 
 Many marketing companies wait for the next new piece of “scientific evidence” to emerge so they can use just enough “scientific fact” to create a product and make extravagant claims that hit the consumer at the emotional level. 
Fact 4 on How to Lose Belly Fat – fad diets are the worst of all the scams of fat on the abdomen. 
 Fad diets prey upon the desperate. 

What You CAN Do To Lose Belly Fat I know what you are probably thinking at this point and I now have you completely depressed. 
Oh, Ill tell you how to lose belly fat that you hate and try to get rid of. 

If you implement these methods I’m about to discuss, you will begin to notice your mid-section decreasing in size and belly fat will slowly melt off, the right way. 
If the fat off the right way, it is less likely to return. 
 The idea is to create control and then maintain that control. 
Remember that this is not a  “quick-fix ” and you will not see results overnight. 
 Sorry, but I speak the truth. 
What do you expect it: Standing belly fat within a few weeks or more to get less appetite changes, and see them improve their health and self-esteem, lose belly fat Article 1 – detox your body and organs. 
 Studies show that a body that’s been purged of impurities functions better than one loaded down with toxins. 
Clean the bowel is the first step to good health. 

Lose Belly Fat Rule #2 – Clean up your eating habits. 
The dietary rules are derived from the earth natural foods to eat. 
 Eat a small balanced meal every 3 hours. 
Rejuvenate complex carbohydrates by the end of the day. 
 Doing these small, yet effective dietary changes will purge your body of toxins to allow the nutrients to be utilized and it will also boost your metabolic rate. 
Lose Belly Fat Rule 3 – Drinking water. 
 If you already drinking water, drink more. 
Water is critical in toxin removal as well get fat moving and flushing it from the body. 

Lose Belly Fat Rule #4 – Cardio constitutes as an effective means of reducing belly fat, provided you keep it within reason. 
Lose belly fat with cardio is think of a tool, not the only answer as many may. 
 Doing 20-30 minutes of high intensity interval training three to five times a week is sufficient to boosting your metabolic rate and burning fat. 
Lose Belly Fat Rule 5 – abdominal exercises are great for building a strong base. 
 When you build stronger abdominal muscles you will look and feel better, improve posture, and alleviate lower back pain. 
You can make a wide range of different types of crunches to 4 times a week.

Lose Belly Fat Conclusion The bottom line about how to get rid of belly fat is not by investing tons of money into fancy gadgets, expensive pills, and starving oneself, but it’s in nourishing the body, purging the impurities and exercising. 
Model will not be ready tomorrow, the body, but over time lose belly fat and keep it off. 

Now that you have the TRUTH about how to banish unsightly belly fat

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, use this information 
to your advantage and you will be unstoppable. 

Now go lose belly fat before you make me mad! Smile. 
 Kidding.

The three secrets to lose weight quickly.

What seems to often happen when we try to lose weight fast is that we drop 10 maybe 15 pounds and then we’re done. 
Most of the time of weight loss, as in this case, by hunger, without really change how your body burns fat. 
 What we need to do is change our bodies so they become a fat burning power house. 
Here are three things you need to do to achieve this. 

1) Set Realistic Goals

You need to set some realistic goals to work for. 
It is important for us to see the results and have a sense of accomplishment. 
 When you set goals you should set both long-term and short-term goals. 
At first, you need the ultimate goal, as they say, what you want to lose 50 pounds, all with long-term goal. 
 A good weekly goal would be to lose 5 pounds. 
Do not want to start from the goal is unrealistic, because if you do not, you lose confidence and do not feel like accomplishing anything, so get on each other. 
 We want to be realistic and positive to ourselves. 
Then you can make your weekly goals, how you can easily progress in quick weight loss. 

Once a week you’ll want to pull out your planner and schedule your weekly workouts. 
Try to schedule them when you have the most energy, of course, time of day you have the most energy and accessibility, in a meeting with employees in the work week will probably be a bad move for your career. 
You should write down in your planner and treat them like any other major event that has. 
 You may need to discuss this with your family so they know that time of the day you are busy and unavailable, if they need something during that time then they need to do it themselves. 
You need 3-5 hours a week for you: understand your family must be. 
 If you want to lose weight fast you will really need to stay dedicated. 
 If you realize that and you work towards that goal then you will start to lose weight quickly. 
In weight-lifting to do, in fact, aerobics and a good healthy diet is really the only way to lose weight fast. 
  If you think you can just run on a treadmill or elliptical machine and the fat will just melt away, think again. 
Muscle is what burns more calories and need to life weights to larger muscles burn more calories to build the. 
 Now although aerobic exercises such as running, cycling or swimming are also necessary, the fact remains that building bigger stronger muscles is the best way to lose weight fast and to keep it off. 
This is because you create a more efficient calorie burning machine by lifting weights, that success is guaranteed with your weight loss goals. 
 Then the stronger and leaner you become the higher your metabolism will become so you will be able to maintain your weight loss. 
If your goal is to lose weight quickly then workouts will be different as to be, if you just tried to keep the weight. 
 When you are in a weight loss routine you should schedule 6 days a week if you can. 
Try weight lifting 3 days per week of aerobic exercise and three days a week. 
 When you start out you will not want to over do your training, you will need to use lighter weights and less sets (number of times you perform a specific exercise). 
For example, you might want to 2 sets of 10 repetitions for each exercise, you start the first week and then raise 3 sets the third week of 4 September and the fourth. 
 You will want to use a weight that you can perform the exercise no more than 10 times with and increase the weight as needed to keep the reps around 10. 
Aerobic exercise and strength training are equally important part of losing weight as quickly. 

3) Change Your Diet

This is obviously a very important piece of the puzzle if you want to lose weight fast. 
Our food choices directly to overweight, obesity, heart disease, diabetes and cancer. 
 We all know the dangers of eating fatty foods and yet Americans still get 40% of their calories from fat. 
So we know that it is important to exercise to burn calories and our power is the fuel. 

You need to eat the right foods to feed the machine and lose weight quick. 
You should lean meat and poultry for protein selection. 
 You need protein to build your muscles which helps you to lose weight fast because it increases your metabolism. 
When trying to build muscle to try to eat about 1 gram of protein per pound of desired weight. 
 So if you weight 160 pounds but you should weight 125 pounds then try to eat 125 grams of protein. 
Changing the shopping list of food and reduce or eliminate simple carbohydrates. 
 White flour is made from wheat but it goes through a process that removes the  outer bran casing from the plant. 
White flour is less expensive and easier to use, as it is to be preferred by the manufacturer, but actually contain very little nutritional value. 
 Buy breads, cereals and pasta made from whole wheat instead. 
Rapid weight loss is not easy, but if you owe over weight, you have it to yourself and your family to lose weight and be healthy. 
 Losing weight involves diet

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, aerobic exercise and strength training. 
You can not just two of the three and expect to lose weight quickly. 
 No matter what people try and tell you it isn’t easy to lose weight and there is no magic pill. 
Now go lose weight before you make me mad! Smile. 
 Kidding. quickly lose belly fat. 

Good Foods For Liver Health

The liver also helps in the breaking down of toxins such as alcohols, drugs and natural by-products of metabolism. It is important to keep the liver in good shape as this helps to keep a healthy. Below are good foods for healthy liver:

Sarsaparilla
Sarsaparilla is a tropical herb which belongs to the genus Smilax. Since sarsaparilla assists in promoting the production of urine and improves sweating, it can also ease fluid retention, puffiness, or swelling and stomach upsets. The teas which are made from the root of sarsaparilla are used to clean the blood which helps to improve the function of the liver and get rid of toxins and waste product from the body. Natural Liver Supplemen.

Artichoke
Artichoke is loaded with fibre and nutrients and the simple recipe is very easy to prepare. They are generally considered vegetables, but artichokes (also called globe artichoke) are actually flower buds. Artichoke is a family of the popular milk thistle and they have been found to help in stimulating the flow of bile which helps to eliminate toxins from the body.

Garlic
Only a small quantity of this white bulb has the ability to activate liver enzymes which help the body to eliminate toxins. Garlic also contains large amounts of allicin and selenium. They are natural compounds that help cleanse the liver.

Broccoli
If you want to keep your liver healthy, put lots of the vegetables to your diet. Based on some studies, it has been found that broccoli can help to protect an individual from non-alcoholic fatty liver disease. In case the steamed broccoli seems a little too blah, cut it into a cabbage salad and mix it with sliced almonds, dried cranberries, and tangy vinaigrette. It is also deliciously baked together with garlic and a splash of balsamic vinegar.

Grapefruit
Grapefruit is well loaded with vitamin C and antioxidants, citrus fruits such as grapefruit, orange, limes, and lemon promote the natural cleansing ability of the liver. Take a small glass of freshly squeezed grapefruit juice to stimulate the production of liver detoxification enzymes which help eliminate carcinogens and other toxins.

Green tea
Green tea is loaded with plant-based antioxidants known as catechins – compounds they are popular for the role they perform in promoting the function of the liver. Green tea is a tasty and healthy addition to every diet. It is important to note that green tea provides the benefits, not green tea extract.

Water
One of the best things you can do to save your liver is to maintain a healthy weight. Make it a habit to drink water instead of sweet drinks such as soda or sports drinks. It would be surprised how many calories you save each day.

Leafy green vegetables
Leafy green vegetables are one of the most powerful allies in liver cleansing; green leafy vegetables can be eaten raw, cooked or sliced. Leafy green vegetables are well loaded with chlorophyll, which helps to absorb environmental toxins that are present in the bloodstream. With its diverse ability to neutralize heavy metals, chemicals, and pesticides, this cleansing food provides a powerful liver protection mechanism.

Liver Supplement your diet with leafy vegetables such as bitter gourd, arugula, dandelion greens, spinach, mustard greens

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, and chicory. This will promote the production and flow of bile. Bile is the chemical substance which eliminates waste from the organs and blood.

Can Acupuncture Help in Reducing Weight?

Acupuncture is one of the techniques of traditional Chinese medicine to treat various health conditions. It is a thousand years old practice and has been in China and some Asian countries for long. But in recent decades, it has become popular in European countries as well and is observing an increased number of people turning to it every year. Acupuncture can treat common body pain, headache, respiratory conditions, gastrointestinal issues, stress, anxiety, depression, and much more. 
But one thing which is still known to fewer people is acupuncture for weight loss in Houston, TX. It might be surprising and unbelievable for some, but acupuncture does help in reducing weight.

According to TCM, the reason behind the weight gain is the malfunctioning various organs involved in the digestion process. This malfunctioning causes the imbalance in body functioning causing the weight gain. Therefore, acupuncture for weight loss in Houston, TX, targets the endocrine system, kidney, and try to regain the hormonal and nerve balance of the body. Pressing some specific points on the skin increases the level of serotonin (5-HT) hormone in the body. The hormone is not only known to induce calmness and relaxation but also improves the intestinal motility. This help in releasing the toxic material body that may produce stagnation and internal heat causing fat deposits and weight gain. The overall digestive functioning is also improved by acupuncture, allowing the complete breakdown of the food that provides energy and reduces unnecessary fat accumulation. The acupuncture needles also stimulate the release of another happy hormone, Endorphin. This relaxes the body from post workout stress and tiredness that generally induces the need to eat extra and often.

Another acupuncture practice of Chinese medicine for weight loss is ear stapling. It has been used for many years to treat people suffering from drug addiction and cigarette smokers. In this technique, various points in the ear are identified as the points that control food craving and are pressed during the procedure. Ear stapling is combined with other exercises and diet plans for complete weight loss. Ear stapling also restores the natural balance of hormones and neurotransmitter levels that stimulate the release of endorphin that helps in fighting against the stress and anxiety caused by weight gain. Though acupuncture is a natural healing process and has no side effects, but ear stapling has some physiological effects such as fatigue, muscle spasm, and soreness. With proper rest, complimentary diet, and regular gaps between the therapies, these are easily overcome.

So, for all those who are looking for the natural solution for their weight gain, acupuncture for weight loss in Houston

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, TX is the answer. It is advised that one must always visit the trained and certified therapists and practitioners of Chinese medicine and acupuncture.

8 Foods To Fight Stress

Under stress – whether it is work, study or a relation, dietary habits change substantially. Some people lose their hunger when under stress whilst others tend to overeat – most often fatty, sugary and junk foods. Always blaming stress for making poor food choices is not the right approach. In fact, making the right food choices will help stabilize blood sugar levels and your emotional response. Good nutrition helps in balancing your stress hormones, relieving stress and boosting your mood.

Here are 8 foods to reach out for when you have just about had enough which will calm and soothe you.

OATS: Being a complex carbohydrate, oatmeal causes your brain to produce serotonin, a feel-good chemical. Serotonin calms you down and makes you feel good. Oats are also rich in beta-glucan, which help in lowering blood cholesterol level and also help in weight management.

NUTS: Nuts help replenish Vitamin B stores that are depleted in stress. The B vitamins help us manage the fight or flight response in stress. The potassium in nuts also helps keep the blood pressure in check thus reducing the strain on the heart.

SALMON: Eating salmon on a regular basis has been linked to reducing the risk of getting depression because of the omega 3 fatty acids present in it. It can reduce stress and anxiety in individuals when eaten even twice a week.

LEAFY GREENS: Leafy greens contain folate that produces dopamine in your brain. Dopamine is involved in the emotional regulation in the brain thus keeping you happy. Besides folate, magnesium in the leafy greens also helps in keeping us calm and good.

SEEDS: Seeds like the sunflower seeds, flax seeds, watermelon seeds, etc have stress-reducing benefits. These tiny powerhouses are rich in magnesium that promotes a healthy nervous system. They also are full of tryptophan which is an amino acid that helps in the production of serotonin that helps you feel calm.

AVOCADOS: Avocados are rich in the stress relieving B vitamins, Vitamin C and folate. They also contain potassium that naturally helps in lowering blood pressure. This makes them one of the best foods for relieving stress and anxiety.

MILK: Milk contains tryptophan, an essential amino acid which is a precursor for the neurotransmitter Serotonin. Serotonin is a “feel good” chemical known to promote relaxation and calm in a person. And, milk taken with another carbohydrate will help in the absorption of tryptophan.

LENTILS & BEANS: Being stressed can be detrimental to your nerve health. Lentils and beans are rich in magnesium, folate and potassium which help calm the nerves, reduce anxiety and promote brain health.

Eat This For A Healthy Summer Skin

Warmer weather is finally upon us, and with that, it seems everyone is trying to look and feel their best while taking advantage of the outdoors. Weight management is certainly a huge part of that, with everyone trying to increase their exercise and improve their diet, but surprisingly skincare is another topic I hear come up all the time. We not only want to strut in those cute summer jeans but we also want our skin to glow while we’re doing it. Am I right?

Given all the creams and topical potions that abound to keep your skin at its best, many often overlook the power of nutrition in giving your skin true, lasting vitality. Nourishing our skin from the inside is just as important as protecting it on the outside.

Maybe it’s time to rethink that skin care routine and focus on food, not formulas. What you eat every day can make a big impact on how both you and your skin function.

What foods are best for that? Have a read through for some easy summer diet do’s and don’ts to keep you glowing all year long.

10 Foods for Youthful Skin

1.  Berries

Berries are chocked full of antioxidant compounds. Antioxidants help us fight off free radical damage which is, unfortunately, an unavoidable consequence of the world we live in. Our food, our household products, other environmental chemicals and even stress can create free radicals which damage our cells. Antioxidants help knock these out and restore proper balance and function.

2.  Cruciferous veggies

Broccoli, cauliflower, Brussel sprouts, cabbage, bok choy….they are all fantastic when it comes to your skin. They are high in vitamins A and C, which are important for our skin, and the phytochemicals in cruciferous can help reduce inflammation and promote estrogen balance, both which can be a huge boost to your epidermis.

3.  Wild Salmon (and other Omega 3 fatty acids)

Healthy fats are key to healthy cells, and healthy cells equal healthy skin. Wild salmon is a great source of Omega 3 fatty acids, known for their powerful role in reducing inflammation. There are more Omega 3 sources besides salmon, however. Other animal sources include mackerel, sardines, tuna, and anchovies. Plant-based sources include chia seeds, hemp hearts, flax seed, and walnuts.

4.  Avocado

This tasty fruit is rich in monounsaturated fatty acids and antioxidants which helps keep skin supple and ward off the effects of aging. More reason for some guacamole when the weather heats up!

5.  Nuts

Yet another fantastic fat source that is helpful for our cells and also contains a host of skin-protecting antioxidants. Additionally, they are high in fiber, which may not seem directly related to your skin, but anything that supports digestion and promotes regular elimination will help detox your skin and body as well.

6.  Coconut oil

We are still on a fat kick here. As you can tell, getting good sources of healthy fats in your diet is key. A fat-free diet is not the way to healthy skin. Coconut oil is another of those powerhouse fats. It has potent anti-microbial properties to ward off bacteria throughout our body and can support our immune system. All of this, in turn, promotes healthier skin. Easy ways to use coconut oil would be with sautéing, using as a fat in baking, or mixed into smoothies. Personally, I like to use full-fat coconut milk in making chia seed pudding to get in a healthy dose.

7.  Bone broth

Fluids are super important for keeping out cells well hydrated, so bone broth can certainly help with that, but it’s also a major source of collagen. Collagen, which tends to decrease with age, is what keeps our skin firm and elastic.  A little bone broth can go a long way in increasing hydration and giving our skin the building blocks to repair and restore the collagen in our skin. Use as a warm evening beverage or mix into soups or other dishes that call for broth.

8.  Fermented foods

We know that fermented foods, or foods rich in natural probiotics, are good for our gut. A healthy intestinal tract equals good digestion and good digestion shows on our skin. When we are absorbing our nutrients properly and eliminating toxins on a regular basis, it will produce noticeable results on the outside as well as the inside. Eat fermented foods daily to balance your gut bacteria and keep that digestive process running smoothly. Examples of fermented foods include sauerkraut, kimchi, beet kvass, water kefir, kombucha, tempeh, pickled veggies, and miso.

While some dairy products are fermented as well, best to keep those to a minimum as dairy is often implicated in inflammation and skin issues.

9.  Cilantro

I know many have a love/hate relationship with this herb, but if you are a cilantro lover out there, more reason to use it early and often! Cilantro contains chlorophyll, which has powerful detoxifying properties in the body. Cilantro also supports liver detoxification, which may help reduce or prevent acne by helping rid your liver of toxins more quickly and efficiently. Sprinkle cilantro on anything and everything. Even add to smoothies or pressed homemade juices.

10.  Leafy greens

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I can’t say enough good things about leafy green vegetables. Kale, spinach, chard, romaine….they are all great sources of iron, calcium, B vitamins and fiber. More importantly for your skin, they are a good boost to your liver for detoxifying the body. As we’ve said before, detoxing from the inside will show outside in your skin, so eat up a variety of greens daily to get that summer glow.