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6 steps to a healthier breakfast

6 steps to a healthier breakfast
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How many of us start the day with an inadequate breakfast to beat the day's calorie counts or simply because we're late for work? A common scene in many Indian households, skimping on breakfast only makes us irritable, tired and weak.

Your concentration level is also affected due to improper fueling of the brain, and culminates into lack of energy or enthusiasm. The only way to counteract such affects is by following a healthy breakfast routine. Follow these simple guidelines to make your breakfast healthier and more nutritious...

Maintain a routine time for breakfast: This is vital to prevent the onset of the "starvation mode". This implies that if you skip your morning breakfast, your body metabolism slows down eventually making you feel weak and starved. Apart from this, due to the 8-9 hours of overnight gap, there is an instant need of nutrition and healthy foods to fuel your body. Thus, try to put something inside your belly within one hour of getting up in the morning. If you can't eat a full meal as soon as you get up, try indulging in a handful of nuts or some pieces of fruits.

Avoid sugary cereals: It is not sufficient to eat a filling breakfast. Your morning meal should be healthy as well, loaded with all the essential nutrients. Most of us feel that incorporating lots of cereals is the best way to achieve this. Truly, cereals do provide all required minerals and vitamins but some of them are really high in calories. In fact, you will be surprised to find the calorie level of some of the most widely marketed cereal brands currently available. If you do want to start your day with cereals, choose healthier varieties like whole bran instead of the sugary ones.

Include daily intake of calcium: It is imperative to include daily recommended amounts of calcium for children and adults in breakfast. Milk and milk products are the best ways to achieve this. Regular intake of calcium in breakfasts will help in proper development of bones and prevent conditions like osteoporosis.

Don't skip your Omega 3s: This can be achieved through adequate intake of eggs, salmon or flax seeds. The benefits of omega-3 fatty acids for maintaining health and for proper physical development are many. From controlling diabetes to preventing heart ailments and colon cancer; this compound is a must-have for people of all age groups and sexes.

Skip the caffeine beverages: According to recent researches, caffeinated products along with low-sugar cereal cause the elevation of blood sugar levels for hours. Apart from this, excessive coffee intake can cause addiction and lead to health hazards like insomnia, headaches, dehydration and heartburn. Thus, it is advisable to steer clear of these agents as much as possible; particularly during the mornings.


Include a healthy serving of fruits and vegetables: Regarded as the "powerhouse" of antioxidants and other essential nutrients, a generous serving of fruits and vegetables is a must during breakfasts. This can be used either in their pure forms as salads or along with other items like spinach with eggs or carrot juice. Read more here:cocktail dresses australia

03:31 Publié dans Health | Lien permanent | Commentaires (0)


E-cigarette vapours can damage lung cells

E-cigarette vapours can damage lung cells
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A new study by University of Rochester suggests that e-cigarettes are likely to be a toxic replacement for tobacco products.

Emissions from e-cigarette aerosols and flavourings damage lung cells by creating harmful free radicals and inflammation in lung tissue.

"Several leading medical groups, organisations and scientists are concerned about the lack of restrictions and regulations for e-cigarettes," said Irfan Rahman, lead author and professor of environmental medicine at University of Rochester Medical Center.

The harm begins when the e-cigarette's heating element is activated.

The heating element is designed to turn a liquid solution (known as an e-liquid or "juice") into an aerosol that mimics cigarette smoke.

The inhaled vapours contain heavy metals and other possible carcinogens in the form of nanoparticles - tiny particulate matter that can reach farther into lung tissue, cell systems and blood stream.

Some flavoured e-juices (particularly cinnamon) create more stress and toxicity on lung tissue.

Researchers observed in the laboratory that human lung cells exposed to e-cigarette aerosols released various inflammation biomarkers.

Mice exposed to e-cigarettes with classic tobacco flavouring also demonstrated signs of pulmonary inflammation.

"Our research affirms that e-cigarettes may pose significant health risks and should be investigated further. It seems that every day, a new e-cigarette product is launched without knowing the harmful health effects of these products," Rahman said.


The toxic metals and oxidants from e-cigarettes raise safety concerns as well as potential pollution hazards from second-hand exposures and disposal of e-cigarette waste. Read more here:cheap formal dresses melbourne

02:48 Publié dans Health | Lien permanent | Commentaires (0)


Making your gym debut? Here's help

Making your gym debut? Here's help
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Heading to gym for the first time may be a little daunting but keeping note of a few things can make the experience easier. From setting yourself a goal to rewarding yourself when you achieve it are some of the factors that can keep you motivated and inspired.

Celebrity fitness trainer Fabrice Le Physique, owner of Munsterfit, an exclusive personal training gym, has shared his top tips on how to enjoy workout sessions,

Set yourself a goal and don't be afraid to reward yourself when you reach it: Whether you want to lose weight or just tone up, by setting yourself a target you are already visualising your result. Why not make a deal with yourself? Once the goal is reached, treat yourself to a new dress, a holiday -- a well-deserved prize.

Make sure your goal is realistic: As much as everyone would love to lose 10 kg in just three weeks, it is just not possible to do it in a healthy way. Making your short-term goal reachable gives you the motivation to keep going every time you hit a target.

Ease into it: It is important not to push yourself too hard on the first session. Starting with a gentle routine can help avoid injury. Training at 50 percent of maximum effort allows the body to gradually adapt to a long-term exercise routine. Also, by starting slow, you are three times less likely to give up.

Be prepared: Planning a workout in advance helps make the most of your time at the gym.

Ask questions: Seek advice from a fitness instructor if you are using a commercial gym. Booking a couple of personal training sessions can give you a good kick start as well as giving you a good understanding of the gym's equipment.

Train all parts of the body: It can be easy just sticking to running or cycling, but this could mean you focus too heavily on your legs.

Avoid just sticking to machines: Make sure you add in a mixture of body exercises such as push ups, crunches and chin ups. This encourage exercise at home, in-between, or in case you miss a gym session.

Use free weights during your workout: Ensure you use free weights during your routine. They can offer a great variety of exercises and also strengthen and tone core muscles within the body.

Ditch the junk food: Opt in for healthier food alternatives to help speed up your success rate.


Consistency is key: We are creatures of routine, so stick to your training plan. Regular exercise will bring results. Read more here:red cocktail dress

06:45 Publié dans Health | Lien permanent | Commentaires (0)