Essential Foods for Weight Loss

Essential foods for weight lossMany people today are becoming more and more conscious about their physical appearance that they engage into any activity that will help them achieve an ideal weight. If you are one of them, then it is about time you consider changing your lifestyle into a better one. You have to open your mind to the concept of changing your poor eating habits and saying hello to a complete and well-balanced diet. And of course, do not disregard the idea of incorporating exercise because both working out and eating right make a perfect combination in maintaining good health.  

When it comes to losing weight, the first thing to do is to have a plan of action on how to get started with your weight loss program. A crash diet may be suitable for you, but when you start to eat the normal way again, your body stores everything that it gets to be able to replace what was lost while you were starving yourself. And so, here is a list of essential foods for weight loss that you can eat, without having to feel any guilt.

Generally speaking, our metabolic rate is the highest in the daytime, so take advantage of it and put on the good stuff from morning till afternoon. After that, lessen the pace of your eating as the dusk approaches, because the metabolism reduces during nighttime. There are many options to select from, and all of them work great if you want to lose weight the healthy way.


Fish such as trout, tuna, anchovies, mackerel, sable fish, sardines, herring and the Alaskan salmon are rich in Omega-3 fats, which are effective in preventing weight gain. Up to three servings of seafood every week will help reduce the cholesterol level as well, because these fish are loaded with monounsaturated fats. They give additional benefits to lessen the risks of memory loss, arthritis and heart disease.

Hot and Spicy Foods

Chili powder, cayenne and chili peppers are examples of hot and spicy foods, which are effective calorie burners. They are good sources of fiber, phytonutrients and anti-inflammatory antioxidants. However, if you enjoy spicy Asian curries, avoid gorging on them, as they are typically too oily, which will not be helpful to your diet plan.

Nuts and Seeds

While nuts and seeds are loaded with calories, they are good to eat because they have anti-inflammatory fats. Cashew nuts, pumpkin seeds, hemp seeds, flaxseed, sesame seeds, filberts and walnuts are great snack substitutes for junk foods. Flaxseed in particular, has various other health benefits, aside from addressing the weight gain.

Vegetable Treats

If you are serious in losing weight, make sure that you do not compromise on important nutritional requirements. You need to eat vegetables such as mustard, turnip, collard, spinach, kale,beet, pumpkin, chard, sweet potatoes and many others. They all work well for your body. Moreover, bell peppers, lettuce, brussel sprouts, cabbage, broccoli, spirulina and eggplant contain a high amount of anti-oxidants that can help you achieve your goal. Herbs such as oregano, rosemary, parsley, basil, mint and thyme are beneficial for the overall health as well as for weight maintenance.


Kiwifruits, cherries, apples, oranges, grapefruits, cranberries, blueberries, prunes, pears, peaches and plums contain phytonutrients which are great in fighting obesity. These fruits are fiber rich that helps in fast digestion. They also have anti-inflammatory antioxidants in them. Fruits such as noni, acai berry, mangosteen and goji berries can do wonders for your diet program and also improve your overall health. For those weight watchers, coconuts, avocados and olives are effective fruits as they contain anti-adiposity fats.

Low Fat Dairy Products

Low fat probiotic milk, yogurt and kefir are excellent choices to acquire essential nutritional requirements while you are on the road to weight gain management. Probiotic low fat foods have nutraceuticals, and thus effective for weight loss.

Healthy Carbs

There are lots of people who completely avoid carbs, thinking that it only contributes in their weight gain. However, it is not necessary to remove carbs from your daily eating plan. Here are some carbs that are not just beneficial to the immune system, but also in shedding some pounds:

  • Baked Potatoes – These are excellent sources of good carbs for your system. A regular sized potato contains about 50 grams of carbs, which are zero fat.
  • Pasta – Spaghetti, rigatoni, angel hair and ziti are great sources of energy. Pastas are low in fat but be sure to stay away from manicotti and lasagna because they are loaded with fattening cheese.
  • Legumes and Beans – These are believed to be healthy sources of carbohydrates. The carbs in them are slowly digested, which helps prevent blood sugar levels from increasing.

With the consumption of these essential foods for weight loss, you will soon witness a big change in your body, which in turn will inspire you to lead a healthier diet and lifestyle. Learn more about getting fit and living healthily by visiting Essential Health Foods Facebook page.

November 4, 2015

Physiotherapy: An Overview

Physiotherapy 2Physiotherapy is a type of medical treatment which is focused on the prevention and reduction of physical pain as caused by surgery or chronic health problems. This method is used with patients who are experiencing difficulty moving around and in performing their daily activities. Physiotherapists are professionals who help patients improve on their physical health by assisting them in achieving the normal bodily movements.

In the next passages, you will learn more information about physiotherapy, its facts, functions and types. So read on.

Functions of Physiotherapy

Recovery to Injury

Physiotherapy helps patients recover from physical injury such as plantar fasciitis and back pain by reducing pain in the tendons, ligaments and muscles. Through physiotherapy, the soft tissues in the body improves in terms of functionality and flexibility resulting to the development of muscle strength. All throughout the process, the physiotherapist guides the patient perform various rehabilitation exercises over a series of sessions so that complete recovery can be achieved.

Disability Rehabilitation

Physical conditions such as brain injury, stroke, cardiopulmonary conditions and spinal cord injury affect the different body systems and can lead to serious disability if no immediate treatment is carried out. The job of a physiotherapist is to take care of the patient’s range of physical mobility and range of motion such as endurance, muscular strength, climbing stairs and walking around. Patients are recommended with the right equipment such a wheel chair or walker etc. depending on their need.

Assistance to Chronic Health Conditions

Physiotherapy can help patients with various chronic or permanent health conditions such as multiple sclerosis, temporomandibular condition, chronic obstructive pulmonary disease (COPD), Parkinson’s disease, spinal stenosis, rheumatoid arthritis and vertigo. The physiotherapist will perform thorough examination on the patient and create a physical activity program that will help them cope with their specific condition. Activities are geared towards the improvement and strengthening of muscle movements and increasing their capacity for endurance or range of motion.

Therapy to Childhood Health Conditions

It is important to note that physiotherapy is not limited to adults. Children with chronic health conditions are also good candidates for physiotherapy. In here, patients are helped in improving mobility by developing physical strength and endurance. Physiotherapy is most beneficial to children with injuries such as brain injury, arthritis, muscular dystrophy and cerebral palsy. The first thing that the physiotherapist does is to inspect the child’s condition and then provide a special physical plan that is fit to their needs.

Types of Physiotherapy


Physiotherapy consists of a specific exercises designed for specific health conditions. These exercises include walking, jogging, water aerobics, lifting weights, abdomen and trunk and stretching of the muscles.

Cold or Heat Therapy

Cold or heat therapy is performed to patients with muscle injuries or body inflammation. Cold therapy is when the therapist uses ice packs on specific body parts which are injured due to sports or accidents. Ice treatment comprises of lotions, cold packs, elevation, compression and ice massage. Heat therapy is performed to heal the injuries and relax the muscles by increasing blood circulation in the body. One example is heat therapy for osteoarthritis where paraffin wax is used.

Manual Therapy

Manual therapy requires the use of hands and equipment in reducing pain and inducing relaxation in three important procedures – massage treatment, mobilisation treatment and manipulation. Massage treatment is where the therapist uses his or her hands to apply pressure on the patient’s soft tissues in order to improve blood circulation. Mobilisation treatment is where the therapist pull, push or twist the patient’s bones and joints into a particular position using slow calculated movements. Manipulation is where the therapist performs more vigorous movements in placing the bones and joints back in their normal position.

What to Expect from Physiotherapy

Physiotherapy 1Physiotherapy is done in a clinic, hospital or fitness center. In cases where patient is currently immobilised and cannot go to a clinic, physiotherapist can facilitate therapy at home. The first visit will be complete examination followed by the recommendation of the specific therapy treatment.

As you can see, physiotherapy is concentrated on the wellness and physical improvement of the patients so that they can get back to their normal way of life. If you are suffering from body pains which cannot be resolved by prescription drugs, go straight to a top physiotherapist in Prahran area and you will surely experience comfort and relief.

July 1, 2015

Enhance Your Natural Beauty With Eyebrow and Eyelash Tinting

In the event you are fed up with needing to apply makeup each and every day to your eyelashes or eyebrows, subsequently eyebrow and eyelash tinting using examined dyes and tints might be one of the options to your issue. Professional tinting is safe, fast and powerful, and is now one of the most famous permanent beauty treatments available. Eyelash tinting and eyebrow is an excellent solution to boost your natural beauty, and never needing to spend a lot of money on cosmetic treatments.

Tinting that is professional is a great method to improve the contrast between the colour of your irises as well as the colour of your hair. This easy measure will help make your eyes more eye catching, and will actually let you stand out in a bunch. Your beautician will let you select the best shade of tint to get the most effect predicated on your own natural eye color. The therapy can have spectacular effects, whatever colour your eyes are.


Saving time on this particular part of your beauty routine will even enable you to have additional time to do other things which are significant to you personally, whether they’re spending time with your buddies or family, spending a little more in bed every morning, or spending a little more time on additional important regions of your wellbeing and beauty program. In addition to allowing you additional time not needing to be concerned about this part of your beauty regime daily may also allow you to feel less distressed. Decreases in mental pressure levels also present themselves physically, which means you will look more composed, more exquisite and more refreshed.

Eyelash tinting also works with the assets which you have, and improves those assets, as opposed to entirely altering a physical part of your body. It’s made to work together with the individual’s natural appearance, instead of fighting against it, because tinting just permits a specific amount of colour change. What this means is that present natural attractiveness is complemented by eyelash and eyebrow tinting.

Eyelash tinting is an extensively analyzed and safe process which is often utilized by virtually anyone, unless they have a known allergy to the merchandise parts. Since it is a no-pressure, simple and fast process, more and more girls are nowadays choosing to get tinting done. In order you also can see the advantages of the treatment it’s well worth requesting your beautician about the way in which the procedure can help boost your natural beauty.

Read also Why Your Heels Are Damaging Your Toes!

May 29, 2015

Why Your Heels Are Damaging Your Toes!


The joints in your body are where your bones meet, as you’re probably aware. Most joints must hold two bones together securely, while at the same time enabling significant movement without causing friction and wear between bones. To perform their jobs, joints comprise of a complicated mixture of elastic tissue called cartilage to permit motion, powerful fibrous tissue called ligaments to keep the bones together, and lubricating fluid. The bones of the foot form a number of springy arches, which act as a platform for the support of the body. What will happen if there’s undue pressure in your toe joints? The platform may fail!

The joints of the toes may give rise to several symptoms of arthralgia (joint pain), including swelling, difficulty of motion or discolouration. Injuries may happen due to dislocation, sprain or fracture; but if there isn’t any harm, then the pain might be caused by disorder or ill-fitting shoes. Gout is a disorder that particularly harms the big toe. Bunions are another offender. They are almost always the outcome of lousy selection in footwear – mostly stilettos or high heels.

foot carwe

Shoes and high heels which are a poor fit put pressure on the lower joint linking the toe to the foot. Discomfort and continuous pressure cause a spur of bone to form, and this is subsequently covered with a sac of fluid-filled tissue, called a bursa. The skin frequently thickens into a corn or callus, adding to the pain. Ultra-high heels can push your feet into an abnormal posture that puts pressure on the ball of the foot. At this crucial joint, the long metatarsal bones meet the pea-formed sesamoid bones, as well as the toe bones (phalanges). An excessive amount of pressure can inflame the nerves that surround them or these bones. Chronic stress to the foot bones may also cause hairline fractures.

High heeled shoes then squeeze them together and shove an excessive amount of body weight toward the toes. Over time, the end result can be hammertoe, which means bends that are unusual in the toe joints which may slowly become stiff. Surgery is occasionally needed to ease the pain of acute hammertoe. Crowding can cause other toe deformities, and this happens in all the aforementioned instances.

The same pressure can cause ingrown toenails, which aren’t only unsightly and painful but may also result in disease – occasionally serious. Wearing high heels again may cause a cycle of recurrent ingrown toenails, boosting your odds of illness every time.

Read also Aloe Vera Gel And Its Advantages

April 29, 2015

Aloe Vera Gel And Its Advantages


Nature provides treatment for many assorted ailments. One of the best gifts of nature is the Aloe Vera plant. It is called a wonder plant. Aloe Vera has various minerals & vitamins making it a perfect healer of numerous ailments. Due to its healing properties, it is used in a variety of medications.

Owing to its medicinal properties, various beauty product brands, pharmaceutical companies, as well as businesses, are seeing to it that their products are made with Aloe Vera. The products are popular in many parts of the world owing to the fact this does not reveal any side effect. It’s actually an herb that is abundant in acids, vitamins & various minerals. Vitamins and these minerals possess the curing properties. This healing nature makes it a perfect healer for assorted skin & hair associated disorders.

One of the most famous products that’s widely needed in different areas of the planet is the Aloe Vera Gel. It’s essentially developed using the aloe with some other natural ingredients. It’s used in treating various ailments of the skin. It functions as a shield from the UV rays of the sun & helps in protecting the epidermis from the light’s dangerous effects.

olive 2

Aloe Vera gel comprises various vitamins & minerals. These Vitamins and minerals assist in supplying nourishment to the damaged cells of the epidermis. This nourishment results in the correct healing of the wounded cells. In addition, this gel functions as a cleansing agent. It’s a great moisturizer & helps in stopping the skin from becoming dry. Besides this, it helps in controlling the activity of collagen. It’s the chemical agent which makes the skin darker. By applying this gel, it is simple to control its actions. Frequent usage will help in obtaining a skin that is radiant.

The Aloe Vera hair gel is gaining popularity owing to its healing properties. It’s regarded as a great treatment for assorted hair disorders. Vitamins & minerals present in this herb work as a great conditioner. These make the hair stronger, shinier and more moist. Besides this, its effect on the scalp helps in controlling excessive oil. Also, it controls the blood supply to the roots, thereby making your hair healthier.

The primary advantage related to aloe vera gel is that it’s a natural product. It actually shows no unwanted effects. It’s possible for you to use it more to be able to get more beautiful hair in addition to healthy skin.

Read also Enhance Your Natural Beauty With Eyebrow and Eyelash Tinting

Tips to Help Prevent Heart Disease

heart treatment

There really is nothing certain in life. Sometimes matters that we’ve got no control over can change us. Nevertheless, there is a wide variety of things that we may do to significantly improve our chances of reaching a number of our goals, including those on good health. As I get older, I see more and more instances of heart attacks, cancer, and broken bones that could, in part, be due to osteoporosis. Heart disease is far on top of the listing of things that occur to folks that are old, but it really begins at a younger age.

As a way to stop cardiovascular disease, it’s important to follow a heart-friendly lifestyle. Some great suggestions that can help everyone are listed by the Mayo Clinic.

  • Do not smoke or use tobacco.
  • Exercise for 30 minutes on most days.
  • Eat a heart-healthy diet.
  • Keep a healthy weight.
  • Get adequate quality sleep.
  • Get routine health screenings.

Whenever possible, get 30 to  60 minutes of exercise. By raising the duration, frequency, and intensity of your exercise, more gains are reaped. Yet, even exercise that is less has its advantages. Do what you can even if it means breaking up the 30 minutes into three 10-minute periods.

What makes a “heart-healthy” diet? Here is where I believe that it’s very simple to neglect when you believe you’re eating healthy. Do you ever wonder whether you’re eating trans fats or saturated fats? We must prevent or restrict our intake of saturated fats. These are present in coconut oil, red meat, and in dairy products.

We have to also prevent or limit our consumption of trans fats. Trans fats can be fount in deep-fried packed snack foods, bakery goods, fast foods, margarine, and crackers. The label “partially hydrogenated” means trans fat!

You need to have some healthful fats. Some foods where healthful fats are available include nuts, avocado, olives, as well as olive oil.

In a diet that is healthful, you need to be getting 5 to 10 servings of vegetables and fruits daily.

March 29, 2015

Homemade Recipes For Whiter Skin

skin care

Most girls want to possess the attractiveness of a beauty queen, to be admired like a goddess and dream of becoming the centre of attraction. They consistently say that beauty is in the eyes of the beholder, but according to the modern generation, attractiveness is the prerequisite to catch the eyes of the beholder. This dream of becoming lovely will not be possible if you have sunspots or brownish patches on your skin, dark spots, freckles, acne marks, dark underarms and most of all, you do not have a perfect and fair skin.

I know how you’re feeling right now so I’d like to share some tips on the best way to get white skin. Going to a facial specialist will undoubtedly be expensive for some. All of us understand that dark and dull skin may result from pollution, dryness, poor lifestyle choices, a medical condition, overexposure to sunlight, as well as the overuse of cosmetic products which are chemical-based.

With the suggestions that I’ll share, you won’t need to purchase some expensive skin-lightening creams and lotions simply to get lighter skin. Remember that such products contain dangerous substances that may completely damage your skin. Here are a few ways by using a number of the most common raw ingredients that could actually help you get whiter skin, less with the expenses.

1. Yogurt. It’s a byproduct of milk with has many nutrients that are beneficial to the skin as well as a lactic acid that’s a property that is bleaching. It could be utilized in a variety of manners which are suited to all skin types:

a. Rub the plain yogurt onto your skin lightly; leave it there for a few minutes. Wash it thoroughly with lukewarm water. Do this on a day-to-day basis to get the best results.

b. Another is by combining 1 tablespoon of yogurt with 1/2 tablespoon of honey. Apply the mixture on your face and neck. Leave it there for about 10-15 minutes and after that wash it completely with water. Doing this daily can boost skin tone and your complexion.

c. In creating a paste, all you need to do is add a bit of lemon juice and some oatmeal to the yogurt. Now you can use it as a face mask. This paste can aid in keeping your skin supple and moisturized.

2. Oranges. It’s one of the fruits that are rich in Vitamin C, known to be the main factor in skin care. In addition, this fruit has a bleaching property that could lighten the skin tone.


Routine ingestion of fresh orange juice can also enhance the suppleness of your skin. This fruit can be used in lightening your skin in two ways:

a. Creating a paste by combining two tablespoons of orange juice and a bit of turmeric powder. Apply this paste on your face and neck, legs and hands before going to sleep. Let it remain there and wash it away in the morning. Do this on a daily basis.

b. By grinding the dried peels into powder. Add the powdered rinds to a tablespoon of yogurt to make a paste. Then apply it on your skin and leave it on for about 15-20 minutes before rinsing it completely with water. It will help in lightening dark spots on the skin and other marks in your face. This is done twice or once weekly.

March 12, 2015