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Expert Speaks

How to stop eating sugar


Nothing compares to the rich decadent bite of a creamy chocolate cake on a day riddled with blues.

However, when sweets become your staple method to feel better, you need to realise that you have a problem. The following list will help rehabilitate your sugar addiction.

1. Increase Protein Intake

Our body has its own way of telling us our deficiencies by means of certain cravings. When we feel an urge to taste something sweet for no apparent reason, it is actually a sign that our body lacks protein. Eat more protein and fat, both of which keep you feeling full and satisfied. So, instead of a can of condensed milk, try eating an egg or a chicken preparation. You will notice that your cravings will disappear. Additionally, try and eat frequently. Having six small meals, instead of the regular three-a-day, will also help curb your cravings.


2. Remove Temptations

The prudent alternative in this regard is to physically remove all sugary foods from close vicinity. If you know that you have them lying around the house, chances are that you will end up binging on them. Opt for taking a walk instead of stuffing desserts into your mouth. Brush your teeth after each meal. Often the peppermint in toothpastes and mouthwashes tend to spoil the taste of any sweet eaten.


3. Get Distracted

By drawing attention to other things, you will keep your mind off your cravings. Watch a movie, read a book, take a nap. Do whatever you must to keep yourself from sitting idle. Idleness will only spark your cravings all the more.


4. Eat Fruits Instead

If your sugar addiction is too hard to do away with, try substituting the sugar with fruits. Eating fruits in a healthy alternative to consuming synthetically made sugars. Since most fruits provide a wide variety in sweetness, your sugar addiction is justly catered to, without any inadvertent weight gain.


5. Combat Hypoglycemia

Low blood sugar is another cause of intense sugar cravings. To ward off these cravings, start your morning with an unsweetened breakfast. Exclude cereals and artificially sweetened processed food, instead eat brown rice, lean protein and blanched vegetables. Avoid having sweets before 3:00 pm, as eating them early in the day might stimulate cravings throughout the day. Vegetable juices are an excellent alternative to sugary foods, as they not only fill up the body with the goodness of vegetables, but also help combat cravings.Keeping away from sugary treats and adopting a healthy lifestyle will actually prove beneficial in the long run. With the aid of the above-mentioned alternatives, you can sincerely overcome your sugar addiction.

Exercises to minimise Backpain

The increasing pressure of work life leaves little room for personal grooming and exercise.Working for long hours, on a cramped sedentary work space, taxes your spine, making most men prone to backaches. The following article will provide a list of simple exercises that will reduce backache in no time


Wall Slides

This exercise will help strengthen your knees and legs. Stand straight with your back against the wall and your feet apart by 1 foot.

a.With your back still touching the wall, slide down and bend your knees as you go. While sliding down count to five till your knees are at a 45 degree angle. Take care not to strain your knees. If you feel any discomfort in your knees, stop immediately.

b.Remain in this position for at least five seconds.

c.While counting to five, slide up the wall and straighten your knees to the starting position.

d.Repeat the above steps five times more. This exercise should be done 3 times a day for a week to be able to provide some relief.

Leg Raises

This exercise concentrates on your leg, hip and calf muscles and will help take the weight off the posture, off the spine.

a. Spread a yoga mat on the floor and lie down flat on your stomach.

b. Lift one leg off the ground.

c. Hold it in this position for at least 10 seconds. You will feel your thighs, buttocks, calves and hip muscles tighten.

d. Exhale while you gradually set your foot down on the floor again. Rest for 5 seconds.

e. Repeat this process with the other leg.

f. Practice this exercise 5 more times and do it 3 times a day.


Supine Leg Raise

This helps in strengthening the spinal column and thigh muscles.

a. Spread a yoga mat on the floor and lie down with your back on the floor.

b. Lift one leg two feet off the ground.

c. Hold it in this position for at least 10 seconds.

d. Exhale while gradually setting the raised foot down on the floor. Rest for 5 seconds.

e. Repeat this process with the other leg.

f. Practice this exercise 5 more times and do it 3 times a day.

Semi Sit-ups:

This eases the tension in the spine by helping it stretch.

a. Lie flat on a yoga mat with your knees bent and your feet on the ground. Keep your arms underneath your head and your elbows parallel to the floor.

b. Only lift your head and shoulders off the floor and try to touch the knees with your nose.

c. Hold it for at least 10 seconds.

d. Exhale while gradually lying back on the floor to your starting position. Rest for 5 seconds.

e. Practice 5 more times and do it 3 times a day.


Standing Back Stretch

This exercise is said to relieve the pressure from the spine and reduce backaches significantly.

a. Stand straight with your feet apart by 1 foot.

b. Place the palm of your hand on your lower back.

c. Inhale deeply while you gradually bend back and keep your knees straight. Take care not to strain your back too much.

d. Hold this position for 5 seconds.

e. Exhale and slowly return to your upright position.

f. Practice 5 more times and do it 3 times a day.

Hip Rolls

This exercise concentrates on the hip muscles.

a. Stand straight with your feet apart and put your hands on your hips.

b. Slowly move your hips in a circular clockwise motion. Make sure that you only move your hips and not the whole body.

c. Do this for 10 counts.

d. Now move your hips in the anti-clockwise direction.

e. Continue with this movement for 10 counts.

f. Practice 5 times more and do it 3 times a day.

Knee Lunges:

This exercise will strengthen spine, knee and thigh muscles.

a. Stand straight with your left leg in front of your right.

b. Bend your knee forward gradually keeping your right leg straight and your left knee directly in front of your left foot.

c. Hold for 10 seconds.

d. Gradually move back to your starting position.

e. Repeat with your right leg.

f. Practice this routine 5 more times and do it 3 times a day.


Mid Back Stretch

This exercise will ease the hip muscles and do away with any strains whatsoever.

a. Stand straight with your feet apart and hands on your hips.

b. Gently twist to your left at the waist, going as far as permitted. Try to look over your shoulder and do not change the position of your feet.

c. Hold for 10 seconds.

d. Gradually twist back to your starting position. Rest for 5 seconds.

e. Repeat for the other side.

f. Practice 5 more times and do it 3 times a day.

By regularly performing these exercises, you will be able to keep your spine in excellent condition and backaches at bay.

The Truth behind Diet Pills


People all over the world adopt crazy methods to stay fit.

While the earnest and hardworking prefer to slog over the treadmill, the easy-going guys resort to popping diet pills. This article will help them understand the risks involved in taking these external slimming supplements.

1.Herbal Supplements

The people going ‘green’ are resorting to herbal dietary pills to combat the increasing amounts of fat in their bodies. Here are some harmful effects of these pills.

a. FDA Approval

These herbal supplements, being over-the-counter medicines, are not FDA approved. This means that the government has no idea of the veracity of its claims for effectiveness. Since we think that chemist stores can only contain preapproved medications, we are easily fooled by this. Studies conducted on these medicines have shown the presence of a lot of harmful drugs.

b. Synephrine
Synephrine is a chemical released by the brain, at the prospect of oncoming danger. It is used to curb appetite and increase physical energy. This type of chemical is an active ingredient in most diet pills like Bitter Orange. A regular intake might result in weight loss, but not without the presence of active side effects like palpitation, anxiety and higher chances of strokes.

c. Hoodia
Derived from natural extracts of plants in Africa, the chemical composition of Hoodia alters hunger patterns and constantly tells the brain that you don’t need to eat and have enough energy to sustain physical functions. Curbing the natural intake and neural manipulation can cause the breakdown of physical functions in the long run.

2. Prescription Medication

Although FDA approved, these medicines are only given to patients in dire circumstances, those who need to drop their weight quickly, in order to sustain life. Keeping in mind the patient’s BMI, these pills are usually prescribed to overweight people afflicted with Type2 diabetes, hypertension and high cholesterol levels. It is best to have these kinds with proper physician approval. Not following the dosage or consuming out of prescription may increase chances of a stroke.

3.Over-the-Counter Medicines

Since these medicines are sold without prescription, they become a ready grab for most diet fanatics. The most famous one, in this regard, is Orlistat. This FDA approved drug actually affects fat absorption in our body, by coating the intestine to stop enzymes from digesting fat. This enables our body to naturally absorb the fat and not store it. The disadvantage of taking this drug is that it is increasingly dependent on fat consumption. It only seems to work if the daily dietary consumption of fat is less than 30%. Otherwise, the inhibited enzymatic action results in flatulence, bloating and diarrhoea. Orlistat also reduces the physical ability to absorb Vitamins A, D, and E, and causes deficiencies in the long run.Diet Pills might be an easy way out, but nothing can match the results of good diet and exercise, to achieve physical fitness. Buyers are thus advised to exercise caution and only proceed to buy these pills after having consulted their physician