Side Effects of Consuming Artificial Sweeteners

People have probably consumed artificial sweeteners in their everyday life. Recent studies indicate the dangerous side effects of taking artificial sweeteners:

• You will put on weight

People intake artificial sweetener with hopes to maintain or lose weight, the opposite may actually be true. Risk of obesity and weight gain are high when you consume these artificial sweeteners in large quantities.

• You will face the metabolism issues

Artificial sweeteners can result in excess body fat around the waist and abnormal cholesterol levels which increase your risk of stroke, heart disease, and other diseases. Frequent intake of artificial sweeteners may double your risk of metabolic syndrome.

• Risk of Hypertension and cardiovascular disease

Consuming artificial sweeteners is associated with a high risk of getting coronary heart disease, hypertension. Even the artificially sweetened drinks do a lot of harm to the body.

• Increases the risk of Type 2 diabetes

Consuming artificial sweeteners has increased the risk of type 2 diabetes. It leads to kidney damage.

• Eye-Sight Problem

Artificial sweeteners like sodium cyclamates may affect your eyes.It results in blurred vision, pain in the eyes and sometimes leads to blindness.

• Diarrhea Problem

Sugar alcohols like mannitol and sorbitol are such artificial sweeteners that can easily cause you diarrhea. Regular intake of these sugars can result in bloating and diarrhea.

In market, if you are searching for sugar-free then keep in mind that sugar-free isn't calorie-free. Always remember that artificial sweeteners may help you with weight management but only if used in moderation.

7 Food You Should Avoid on Keto Diet

When you plan to start a diet routine than it is important to look yourself that what you are eating and which food you should avoid to follow the diet plan. If you are thinking to follow the ketogenic diet then you have to follow the same agenda as what to eat and what to eat while following the ketogenic diet.

if you want to follow ketogenic diet than there are some particular foods that you can not eat in ketogenic diet .

So, let’s have a look at the food you should avoid when you are with ketogenic diet.

• Starchy Vegetables and Fruits

Starchy vegetables are digestible carbohydrates which is limited to ketogenic diet. Corn, potatoes, sweet potatoes and beets. Fruits which are high in sugar too, can spike your blood sugar more quickly than berries and they have more carbohydrates (get a full list of low-carb fruits ranked from lowest to highest.

• Sweet Yogurts

Make a habit to have plain yogurt so that it will limit your added sugars .Have greek yogurt which have high range of protein and lower in carbohydrates as like as regular yogurt.

• Juices

If you are regularly taking the fruit juice then it can surely spike your blood sugar. So better you can stick to water.

• Honey, Syrup and Sugar 

You have to avoid sugar intake, honey and maple syrup these are high in carbohydrates and low in nutrients.

• Avoid Chips and crackers

Make a distance from chips, crackers and other as these are all processed food including grain-based snack foods These are high in carbohydrates and low in fiber.

• Gluten-Free Baked Goods

This is not true that those foods which are gluten-free doesn't equal to carb-free. Truely, if you are eating gluten-free breads and muffins then they are as high as in carbohydrates as traditional baked goods. Usually are in lack of fiber too.

• Alcohol

Maybe you already know that while following a diet plan then obviously you will be advised to avoid alcohol intake but on following keto diet, you just have to worry about the carbs in the drinks you consume.

While following the keto diet you can lose the cravings for food. However, once when you will follow the ketogenic diet then  you will understand that many of there are lots of food which is loaded with carbohydrates and the things you craved were simply caused by the carbohydrates within them. 

The ketogenic diet can deliver really effective benefits if followed religiously on a rotational basis. Do not lose your patience, the wait is definitely worth it.

7 Tips on How You can Open Your Heart to Mindful Eating

Starting from breakfast to dinner, we can say that eating is an important part of our daily life. However, what type of food you are eating is the most important factor in defining your health. In this busy schedule, there is no fixed time for eating, whenever you get the time you eat. In-car, sitting in front of a computer or when you are sitting around a conference table. 

When you are following mindless eating, overeating can result in negative health results like digestive disorders and obesity.

Following mindful eating doesn’t mean following a strict diet plan. It’s a way of eating and enjoying your food for good health and a feeling of pleasure. Mindful eating can be defined as bringing awareness and appreciation to the experience of eating. 

Let’s peep on the guidelines on how to begin your mindful eating.

1. Sit down and set everything aside

Don’t feel that eating is a to-do list. Are you busy throughout your day, eating whenever you get a chance? You should set everything aside and take time for yourself to enjoy your food. Just make a target to focus on your meal. Make this a habit.

Encourage yourself to focus on your food and how do you consume it. Mindful eating will make you take a break, you truly will feel more relaxed.

2. Make a habit of eating slowly

Usually, your body and your brain need some time to accept that you are eating which can help you to communicate with your body when you are full. At least the signal of communicating that you are eating needs 20 minutes. So, finish whatever you have in the mouth before you take the next bite. So eating slowly eating is a healthy habit. It makes you feel satisfied.

3. Whatever food it is, just chew well

If you are not chewing your food well then it results in undigested food particles floating through the colon and these particles will turn into bloating, gas, and indigestion. So chew your food thoroughly until it has a fine, pulplike texture. It can give you good digestion which is essential for overall health.

4. Sip your fluids, don’t gulp it

Whatever fluid you are taking just try to take it before 15 minutes of your meal or at least take it 15 to 30 minutes after a meal. But if you prefer to drink with a meal take small sips between your meals. This habit can avoid or reduce gas and bloating. You will feel lighter after meals.

5. Embrace your senses with mindful eating

If you are following mindful eating then you will gradually feel the magic, a stimulating experience.  You will observe many things in your food as colors, textures, aromas, sounds. Remember that eating isn’t just about having a good taste. It is all about tapping into all of your senses while eating.

6. Make a habit to eat only when you are hungry

Don’t make a habit of eating mindless or emotional snacking every day. When you are snacking in between meals regularly, you will never feel satisfied. Eating when you’re not hungry can result in feeling guilty later about overeating. 

Don’t eat just because there is a variety of food around. When you grab a snack, ask yourself why you want it before you consume it. Eating only when you’re hungry may help you avoid excessive weight gain.

7. Sometimes try to adopt an attitude of gratitude

Always acknowledge yourself on the time and effort you put into creating your meal. Take a moment to appreciate yourself on getting the preparation and intention involved in getting the food onto your plate and also thank the person who prepared the food. It will give you a feeling of satisfaction all around.

Mindful eating is a natural and pleasurable experience that supports you with good health. Your whole body will benefit from slowing down and being present while eating. Mindful eating is not just what you eat, but how you eat that matters.

The Hidden Dangers of Dietary Supplements

In the market, each dietary supplement gives you the numerous promises to get stronger bones, smooth supple skin, and a strong immune system. Nowadays these dietary supplements have captured the whole market place along with all over your television screen at any time of the day, it compels you to think does it really work? Is it worth your every penny spent for a healthy and fit body?

Keeping this in mind let’s dig out the hidden dangers of taking dietary supplements for your body:

1. Dietary Supplements can not be an ideal food substitute

While you can acquire lots of vitamins and nutrients from natural foods, however, your body ingesta certain food in order to acquire these supplements for a healthier body and performance. But remember that completely depending on healthy supplements may create a nutritional gap that can only be filled by following a well-balanced diet full of vegetables, meat, and fruits.

2. Usages of extreme supplements invite health hazards

Extreme use of anything can develop a risk for your own body. So, consuming too many dietary supplements can cause many complications. Like diarrhea, birth defects, hypercalcemia and it reduces bone density while also posing risk for liver damage.

3. Dietary supplements have been contaminated with drugs

Dietary supplements have unfortunately been found with laxatives, antidepressants, and cancer-causing drugs which will give birth to diseases like sudden death syndrome, heart failure, stroke, arrhythmia.

4. Dietary supplements are loaded with Caffeine

Lots of dietary supplements are loaded with caffeine. But many of us don’t know that caffeine comes with lots of risks causing danger to our health. Unknowingly if you are consuming lots of caffeine in a single day, you’re going to face a lot of health problems such as headaches, insomnia, irritability, and even nervousness. It will also lead to muscle tremors, an irregular heartbeat, and more.

Improperly taking dietary supplements can even result in negative side effects. Dietary supplements do not work fast, or immediately, it takes time to show the results. So, have patience if you are using it. But when to take, what to take and how much you should take must be directed from a doctor and a good dietitian. Because when you use it properly, the effects will be much better.

Plant Based Foods Might Prevent Heart Diseases

Healthy plant‐based foods are loaded with nutrition. Plant foods have lower refined carbohydrates due to which it will  prevent you from heart diseases. There are various plant-based food available. Certain plant based foods are associated with heart benefits, such as whole grains, fruits, vegetables, legumes, nuts, and healthy oils like olive oil.

1. Whole Grains

Whole grains are loaded with dietary fiber. Which can help you to improve your blood cholesterol levels and it can lower your risk of heart disease, stroke, and obesity . Barley, brown rice, teff, millet, wild rice, quinoa, amaranth, steel cut and rolled oats, whole wheat are counted as whole grain foods.

2. Legumes

If you are searching for high minerals and fiber food than choosing Legumes is an excellent idea. Eating legumes as part of a heart healthy diet can improve your blood cholesterol and a leading cause of heart disease. Adding legumes to your diet may help keep you feeling full longer. Go for Chickpeas, kidney beans, soybeans.

3. Green leafy Veggies

Enriched with vitamin K and nitrates leafy green vegetables are excellent, which can help reduce blood pressure and improve arterial function. Regular intake of leafy greens is associated with a lower risk of heart disease. Green leafy vegetables include kale, collards, spinach, lettuce, parsley, cilantro, chards, bok choy, arugula.

4. Root vegetables

Root vegetables that grow underground are excellent to reduce heart diseases, as they absorb a great amount of nutrients from the soil. They are packed with a high concentration of antioxidants, Vitamins C, B, A, and iron, helping to cleanse your system. All kinds of potatoes, onions, leeks, carrots, radishes, beets, garlic, ginger, turnips and daikon.

5. Other Veggies

Other veggies are loaded with lutein, folate, potassium, and fiber. Servings of any veggies like squash, celery, brussels sprouts, cauliflower, mushrooms, asparagus, peppers, tomatoes, zucchini, and sea vegetables is sure to give your heart a boost.

6. Fruit

Fruits have an important role in your heart health. Fruits that include berries are enriched in antioxidants like anthocyanins, which protect against oxidative stress and inflammation that contribute to the development of heart disease. Fruits like Apricots, apples, bananas, berries, cherries, melons, mangoes, papayas, pineapples, grapes, kiwi and plums are good for your heart.

7. Flax seeds and Chia seed

The fiber, phytosterols, and omega-3 content of flaxseed may help boost heart health. The lignans it contains may help protect against cardiovascular and other chronic diseases.

8. Walnuts

Maintain a healthy cholesterol levels and decrease your blood pressure with walnuts, two of the major risk factors for heart disease.Walnuts are also a rich source of alpha-linolenic acid which is plant-based and prevents you from heart diseases.

9. Tomatoes

Tomatoes contain lycopene which is a powerful antioxidant. It is a type of substance that helps you in keeping your cells from becoming damaged. This  lycopene may lower stroke risk.

10. Almonds

The fiber present in almonds will keep your blood sugar more stable, thus reducing the risk of having a spike. Almonds also help to improve blood flow, which is important for diabetics. 

Including these heart-healthy foods as part of a nutritious, well-balanced diet can help keep your heart in good shape and minimize your risk of heart disease.

10 Tips For Exercising Safely

Exercise, one of the most important things from which you can maintain your overall health. Maintaining a healthy weight lowers your risk for many diseases, including joint pains, high blood pressure, heart disease, stroke, diabetes, anxiety etc.

But before beginning a new exercise routine, it’s better to have some precautions to protect your health. 

Here's the tips for exercising safely to prevent injury and illness

1. Warm up and cool down properly before exercising

Warm up is a way of getting your body ready for exercise. The body temperature increases while doing warm up and this can loosen your joints and increase blood flow to your muscles. This helps to reduce stress on joints and tendons. Warm up makes the body execute sudden explosive movements with ease.

2. Boost your exercising level slowly and gradually

Focusing on slow reps can help you to build your muscle which is a good way to start. This leads to build a muscle size faster.

3. Wear comfortable dress as per your workouts and the climate

Comfortable dress can be the first priority as it makes you do your workout comfortably. Make sure that your shoes fit well and that you should wear absorbent socks that will prevent rubbing and blisters.

4. Choose exercises as per your body need

Choose exercises as per your body type and body needs and don’t stress your muscles and joints. This is a key to preventing injury. Enjoy your workout and maintain your exercise for the long term.

5. Before exercise check your equipment

Exercising on a treadmill, stationary bicycle, and elliptical machine? Make sure to check before using them for the exercise regimen as it can ensure you that they are safe and working properly.

6. Keep patience while doing strength training

Doing strength training in a good form is essential for your body. In the beginning there is no need to use weight. Go for very light weights, when learning the strength training exercises. Don’t ever try to do these exercises in hurrying so as to finish reps or sets.

7. Use good form and posture

Begin your work out in front of a mirror or get a personal fitness trainer. As a good form and posture are key to preventing exercise-related injuries.

8. Slowly increase your timing and intensity with your exercise

If you are new or returning to weight training, start with light weights and increase their heaviness as you grow stronger. Begin with moderate intensity aerobic exercise and increase the intensity and duration of your workout as you become fit.

9. Keep your body hydrated

Drinking plenty of water is sufficient. But remember that if you are working out and going for a marathon or triathlon take care that drinks that replace fluids have essential electrolytes. Your body needs to be hydrated.

10. Take rest if your are tired

Being tired or sick your body wants you to take rest. So, better take rest.   You need a break.

While there are many challenges that come forward when you start exercising, by adopting a creative approach and following the safety tips, you can overcome the injuries. Find the various  enjoyable ways to get active exercise and improve your health and well-being.

This Abs Exercise Works Every Part of Your Core

Do you want a well toned defined abs? To build your abs one needs to be focused and has to include an array of abs workout in their fitness regime but if  you don’t feel like going out for exercise or you may be you don’t have a gym membership even then there’s no need to take any kind of stress!

There are numerous ways to get fit at home and all in your living room. Here are the 10 best exercises which is  all you need is only the floor and your body.

1.  Squat

A squat is a great exercise for working out the abs.  Squats can be used as the basis for lots of other exercises. Squats will not only increase the strength in your legs, but will give your abs an added training session, too. Besides doing isolated ab exercises such as crunches and sit-ups, it is also important to train your abs and core.

2.  Side Plank

Side Plank can focus on each side of your body. This move target more than your abs and your adductors, quads, hamstrings, glutes, and abdominal area, and lower back all get an exercise. The side plank will strengthen the oblique abdominal muscles.

3.  Push Ups

Push Ups are beneficial for building up your abs. When done with proper form, they can also strengthen the lower back along with your core by engaging the abdominal muscles. Pushups are a fast and effective workout for building strength to your abs.

4.  High Knees

High knees raise work as an advanced core exercise performed while suspended from parallel bars, targets the ab muscles, specifically the rectus abdominis. However, the vertical knee raise only thoroughly works the abdominal muscles if you perform the movement correctly and through its complete range of motion.

5.  Hanging Leg Raises

Hanging leg raises are possibly the single best ab exercise out there, for building and strengthening your abs and core muscles. Hanging leg raises will work your entire midsection, but are predominantly targeted on your lower abs. To work the lower abs properly, you must make sure you follow some particular key points.

6.  Dead Bug

The dead bug exercise is a safe and effective way to strengthen and stabilize your core, spine, and back muscles. This improves your posture and helps relieve and prevent low back pain. You'll also improve balance and coordination.

7.  Double Crunch

The specific muscle being targeted is the rectus abdominis. This ab exercise combines Upper Body Crunches and Reverse Crunches. Like most crunches, the double crunch requires that you squeeze your core in, during each rep. Curl your legs toward your chest, while also curling your upper body in toward your legs.

8.  Windshield Wipers

The windshield wipers exercise is designed to activate the core stabilizing muscles, specifically the obliques and the rectus abdominus muscle. The exercise also causes muscle activation of the gluteal muscles to help stabilize the hip.

9.  Bicycle Crunch

Keeping your legs off the ground targets your lower abs. The rotation activates your oblique. The pedalling of your legs stimulates the hips. The bicycle crunch builds a strong core and develops your abdominal muscles so they are more visible.

10. L-Sit

Maintaining the L-shape while holding your body up works muscles all over the body, with your abs, hip flexors and triceps being hit particularly hard. Also, you'll look like an absolute stud in the gym. The L-sit is a very efficient exercise too, because holding it for just ten seconds deliver big benefits.

It is important to build up and strengthen your core muscles by targeting them specifically. Try to mix and match your workouts and keep them engaging and challenging by following different levels of intensity.

An attractive and defined core can neither be achieved overnight and nor can it be considered as an easy road. So, if you want to turn your dreams into reality, you need to follow a routine of intense ab workouts on a regular basis.

What You Need To Know Before Trying Intermittent Fasting

Want to lose your weight? It is true that fasting can be a tool that helps some people with weight loss. Intermittent fasting has become an immensely popular dieting strategy. Although it may seem like another diet fad, there are several reasons why skipping meals can be very helpful for many of us.

What you are taking as your diet plan will completely dependent upon you. People pick intermittent fasting as an approach to get in shape.

The Benefits of Intermittent Fasting You Need To Know Before Trying Intermittent Fasting

1. Brings down the growth of cancer risk

Numerous investigations have demonstrated that there is a connection between intermittent fasting and a decreased danger of bosom malignancy and it will decrease the growth of cancer risk.

2. Improves heart wellbeing

Intermittent fasting is thought to bring down coronary illness chance because of its capacity to bring down triglycerides and circulatory strain and raise valuable HDL cholesterol.

3. Improves immune system conditions

Intermittent fasting-mirroring diet under 1,000 calories per day for three-day cycles has been appeared to improve indications related with immune system conditions like different sclerosis just as lupus.

4. Improves your blood sugar

With regards to overseeing glucose, intermittent fasting becomes the overwhelming focus. With its demonstrated capacity to bring down insulin obstruction and increment digestion, it's one of my preferred apparatuses to prescribe to patients with glucose issues.

5. Supports weight reduction

Weight reduction opposition can frequently be because of basic hormone unevenness. This makes your body ceaselessly store fat as opposed to utilizing it. Intermittent fasting has been appeared to improve interminable aggravation that can dull the cerebrum's leptin receptor destinations.

6. Controls your cravings

In case you are concerned you will be starving while at the same time fasting, you will be charmingly astonished! Intermittent fasting diminishes your appetite hormone ghrelin, which thusly can expand dopamine levels in the cerebrum. Simply one more case of the gut-cerebrum hub at work. Fasting can likewise help free individuals from enthusiastic eating and murder longings by progressing your digestion

List of mistakes intermittent fasting Mistakes

Intermittent fasting is straightforward. Don't over complicate it. 

Don’t be afraid of hunger

Don’t be afraid of hunger because following a week or so of adjusting you will become accustomed to fasting and craving won't generally be an issue.

Eating Lot of junk food and not enough micronutrients

In spite of the fact that shoddy nourishment isn't awful as you're hitting your calories and macros it came enticing to rampage spend out on undesirable sustenances after your break your first.

There's additionally an expanded danger of micronutrient lacks in case you're completing a long fasting period as you just have a couple of hours to eat 1-2 major suppers.

This builds the hazard you'll pass up getting every one of the nutrients and minerals you need in case you're not cautious.

Always staring at the clock

Regardless of whether you're fasting from 12-8 it doesn't have the be actually 12-8. Try not to get too fixated on the occasions in light of the fact that recall it doesn't have an unmistakable effect to your outcomes.

Being 10 minutes ahead of schedule to eat in light of the fact that you have a date with an adorable young lady/fellow isn't something to overthink.

Not staying busy

The most noticeably terrible thing you can do is stay there, sit idle and sit tight for results. Regardless you need to carry on with your life. Simply pursue the occasions you've set, remain occupied and this will enable you to introduce fasting as a propensity.

Try not to be too ambitious

Begin with a humble quick of 16 hours out of every day and advance as long as 20 hours if that is something you need to work up to.

Much the same as you don't begin practicing two times every day you don't begin accomplishing progressively troublesome fasting plans until you've aced the essentials.

If you are intending to follow intermittent fasting then you better make sure you have a plan to help reintroduce a more regular eating schedule back into your life. If you are truly serious about doing intermittent fasting in a healthy and in a mindful way then you have to  come up with an intermittent plan.

Check out Aerobics Exercise, Types and Benefits

Aerobics as a workout is not a new trend instead, it’s a fun way to break your sweat. Aerobic workouts take the dance inspired workout to the next level. From a stronger core to a better posture to leaner legs, benefits of Aerobic workout are many. Aerobic workouts help sculpt, stretch, sweat, and tone your trouble zones.

Training effect measures the impact of an activity on your aerobic and anaerobic fitness. Training effect accumulates during the activity. Training Effect is determined by your user profile information, heart rate, duration, and intensity of your activity.

Benefits of doing Aerobics Training

1. Aerobics makes your core strong

Aerobics training can train your muscles, It targets your lower back, hips and your abdomen. Aerobic training will burn your abdominal fat, core exercises and make strong core muscles make which will make it easier to do many activities.

2. It Improves Flexibility

Aerobics training is phenomenal .You had to complete and it should be included in your daily workout regime. Every individual should be practiced 5-minutes of active flexibility a day.

3. Increase your Muscle strength

The benefits of aerobics exercise are the muscular strength and muscular endurance. It will reduce the body fat and increases lean body mass. It helps to keep the bones dense and strong. It Increases the energy levels and helps you to maintain correct posture. Aerobic exercise will increase your metabolism and helps to maintain weight.

4. Aerobics exercise reduce your back Pain

If you are suffering from back pain then aerobic exercises is the best way to reduce your back pain but you remember that you should avoid exercise when you have acute low back pain. Aerobic exercise can help you to strengthen your back and stomach muscles.

5. Aerobics are always good for your joints

Dealing with joint pain? Find your solutions for joint pain from aerobics exercise. Aerobics exercise will keep your joints healthy and strong.

Let’s dive in various aerobic exercises

• Walking

Walking is an important aerobic exercise for weight control because it will help you to burn calories. Add 30 minutes of walking habit in your daily workout routine you will burn about approx 150 calories a day.

• Dancing

Including dance workout is good for the muscles, especially in your legs and glutes. This incredible aerobic workout works in your hips, lower back and your abdomen. Some dance forms works in arms and in your upper body. Doing this aerobic workout will improve your flexibility . If you are suffering from back pain then aerobic workout like dancing will an excellent choice.

• Swimming

Swimming is a decent all-round action since it: keeps your pulse up yet takes a portion of the effect worry off your body. manufactures perseverance, muscle quality and cardiovascular wellness. keeps up a solid weight, sound heart and lungs. tones muscles and constructs quality.

• Jogging

Jogging is a fantastic method to stay in shape and live longer and it will make you train your muscle Jogging is one of the simplest forms of exercises that people can follow from different ages .

• Running

Running improves your health. It will make you happier. It will help you lose or maintain weight. Running strengthens your knees (and your other joints and bones, too). Running will keep you sharper, even as you age. Running reduces your risk of cancer. Running adds years to your life.

• Cycling

Cycling gives you numerous health benefits as it will increase your cardiovascular fitness , increased muscle strength and flexibility. It will improve your joint mobility, decreased stress levels, improved posture and coordination and strengthened your bones. It will decrease body fat levels as prevention or management of disease.

These are numerous benefits of doing aerobic exercise which is always beneficial for you to such an extent which will help your body to convey the right measures of oxygen to the muscles of the body that can be utilized for vitality.