Monica's Blog

How to lower your cholesterol

WHAT IS CHOLESTROL?

Cholesterol is generally produced by the liver which is a sterol type of waxy substance that is found in the blood. There are two types of cholesterol which are:

LDL – Stands for Low Density Lipoproteins which is also called as the bad cholesterol.
HDL – Stands for High Density Lipoproteins which is also called as the good cholesterol.

We can reduce the bad cholesterol level in the body by changing the food items and following a two way strategy plan that has found to work perfectly.

TWO WAY STRATEGY PLAN

The two way strategy plan to reduce the cholesterol level of the bad cholesterol involves two major steps which are:

Consumption of foods that lowers the level of the LDL also commonly known as the bad cholesterol.
Stop consumption of food that increases the production of LDL also commonly known as the bad cholesterol

FOODS TO BE CONSUMED TO DECREASE LDL LEVEL & TO BOOST HDL LEVEL IN BODY

Oats
Barley
Beans
Eggplant
Lady’s Finger
Nuts
Apples
Grapes
Strawberries
Citrus fruits such as lemon, orange, etc
Soya Beans
Salmon Fish
Fatty Fish
Garlic

LIFESTYLES TO BE FOLLOWED TO REDUCE LDL LEVEL

The reason as to why the level of LDL is elevated upwards and the level of HDL is elevated downwards is majorly because of the food we consume and the lifestyle we follow.

The consumption of saturated fat rich foods such as red meat, animal products, eggs, etc on a daily basis has its advantages and disadvantages. The disadvantage is that it increases the LDL level which is commonly known as the bad cholesterol in the body. The advantages are it helps to lower the triglycerides level and also aids in the promotion of HDL level which is also commonly known as good cholesterol to some extent. Hence, the only conclusion we can take from this is, consume saturated fat rich food not on a daily basis instead for two or three days per week.

The consumption of unsaturated fat rich foods such as avocados, olives, nuts and fatty fish aid in lowering cholesterol. Studies have shown that high fiber Tempranillo red grapes used to make red wine may actually significantly lower cholesterol levels when consumed in moderate amounts. Omega-3 fats contained in salmon, sardines, herring and fatty fish have proven to be one of the natural health wonder in the world which aids in reducing heart diseases, dementia, lowering cholesterol and many other diseases. Nuts such as almonds, cashews and walnuts are healthy snacks.

CONCLUSION

An ideal diet plan should be planned out with the help of your nutritionist and doctor inorder to reduce the cholesterol level in the body. The most important thing you should do is have adequate amount of water daily and we have to exercise regularly. The meal should be well planned and it should contain a balanced amount of carbohydrates and high protein content. A well – balanced diet plan should be executed with the best saying ‘Eat your breakfast like a king, lunch like a prince and dinner like a pauper’.

Hair Loss: When to see a Dermatologist

The most common issue faced by everyone these days is hair loss at a very early age itself. The condition where there is a high rate of hair loss is known as female pattern baldness for females and male pattern baldness for male. The female pattern baldness or male pattern baldness is also known as androgenetic alopecia. Female pattern baldness is very similar to the male pattern baldness. Female pattern baldness only differs from male pattern baldness in the loss of hair in different patterns at different stages.

PRINCIPAL CAUSE OF MALE/ FEMALE PATTERN BALDNESS

Male/Female pattern baldness is a hereditary problem which is generally caused by a hormone secreting tumor. This type of hair loss problems can be passed down from parents to their children through various types of gene which is a genetic disorder. Male pattern baldness is caused due to the hormones called as androgens. Scientists suspect that the role of these hormones too plays a vital role is male/female pattern baldness too. Smoking has become a trend these days. It is not only harmful to the health it is also found to speed up the male/female pattern baldness issue.

TYPES OF MALE/FEMALE PATTERN BALDNESS

Doctors have classified male/female pattern baldness into 3 different stages:

Stage 1: A small amount of thinning of the hair is seen in a particular area of the patient.

Stage 2: Widening of the particular area occurs with increased thinning of hair surrounding that area.

Stage 3: A patch of hair loss will be seen in that particular area; extreme thinning of all hair completely.

DIAGNOSIS OF MALE/FEMALE PATTERN BALDNESS

Generally, for male/female pattern baldness there isn’t any sort of testing required such as taking a blood test, thyroid test, etc because male/female pattern baldness is a hereditary problem. Male/Female pattern baldness is identified based of the specific thinning of hair starting at a particular region of the scalp and development of thinning of the throughout the surrounding areas. Please consult with your dermatologist as soon as you notice thinning of your hair at a particular area of the scalp as the earlier diagnosed the more effective all treatments shall be.

CONCLUSION

As soon as you notice thinning of your hair at a particular area of the scalp please consult your dermatologist as the earlier diagnosed the more effective all treatments shall be. These are the various treatments that shall be suggested by your dermatologists to treat the hair loss issue:

Androgen – dependent therapies
Androgen – independent therapies
Diverse therapies such as

Hair Transplantation
Use of wigs
Laser treatment
Hair Stimulation by medication

Diet plan for flat tummy

In the present day modern society scenario, the most popular problem faced by almost everyone these days is obesity. In India, nearly 11 million people are facing problems because of obesity every year. The number of people getting obese is increasing day by day because of the consumption of junk food and improper eating habits. Obesity can lead to many health issues such as stroke, heart attack, elevated blood pressure, clotting of blood, etc. A person is medically considered to be obese when their body mass index is 25 or more than that. Obesity is nothing but the being overweight.

WHAT IS WEIGHT LOSS?

According to medical terms, weight loss is the reduction of the total body mass for the betterment of health and to be fit. When a person decides to lose weight they have to undergo instructions from their dietician very strictly. They should not do diet planning and try out different workouts by themselves as it may lead to severe health related issues when it is done improperly.

IDEAL FOOD TO HAVE AS YOUR BREAKFAST

The breakfast is the most important meal of the day. These are some of the best and healthy foods to have in the morning:

Oat Meal
Greek Yogurt
Wheat Germ
Grapefruit
Bananas
Eggs
Flax Seed
Coffee

IDEAL FOOD TO HAVE AT YOUR LUNCH

The items listed below are the best high calorie contented foods that can be consumed at lunch that aids in weight loss:

Grass Fed Beef – Four strips of this grass-fed beef itself contains 133 calories and 16grams of protein.
Bison – Four strips of bison contains 166 calories and 23 grams of protein.
Ostrich – Four strips of ostrich contains 194 calories and 29 grams of protein.
Pork – Four strips of pork contains 124 calories and 24 grams of protein.
Sun-dried tomatoes – One cup of sun-dried tomatoes contains 139 calories and 6 grams of protein.

IDEAL FOOD FOR DINNER

The food items listed below are the most commonly found calcium-rich foods that can be consumed for dinner:

Chinese Cabbage
Lady’s Finger
Broccoli
Whole Wheat Bread
Spinach

CONCLUSION

An ideal diet plan should be planned out with the help of your nutritionist according to the BMI value. The most important thing you should do is have an adequate amount of water daily. Before working out, you should have 20 ounces of water and after exercising you should have 8 ounces of water to keep your body rehydrated. The meal should be well planned and it should contain a balanced amount of carbohydrates and high protein content. People tend to follow a low-calorie diet after losing weight in the idea of losing more weight soon but they are wrong. When a low-calorie diet is followed, the metabolic rate decreases and thus, the person will gain more belly fats. Hence, a well – balanced diet plan should be executed with the best saying ‘Eat your breakfast like a king, lunch like a prince and dinner like a pauper’.

The ways you can cure and prevent hair loss during change of season

GENERAL TYPES OF HAIR LOSS TREATMENTS FOR CURING HAIR LOSS

There are about four types of hair loss treatments that are very famous these days. They are:

Androgenic Alopecia Treatment
Telogen Effluvium Treatment
Anagen Effluvium Treatment
Alopecia Areata Treatment

PREVENTION FOR HAIR LOSS FROM OCCURRING

We all know the saying “Prevention is better than cure”, but unfortunately female pattern baldness and male pattern baldness has no form of prevention techniques since it’s a hereditary problem. All we can do is protect our hair from damaging more and slow down the process of thinning of the hair by doing as such:

Having a healthy and balanced diet by including more vegetables.
Stop the usage of chemicals such as ammonia, etc on hair
Stop the usage of heating machines such as straighteners, curlers, etc.
Stop smoking to have a healthy body and hair.
Always wear a cap or hat when traveling under the hot sun.
Try to use natural homemade products to clean the hair.

CONCLUSION: BEST HAIR MASKS TREATMENT TO PREVENT AND CURE HAIR LOSS SPECIFICALLY DURING THE CHANGE OF SEASONS

The Avocado and coconut hair mask is one of the most effective treatments to prevent and cure hair loss. All you have to do is just mix the avocado juice and two tablespoons of coconut oil together. Then, rub this mixture thoroughly onto your scalp and let it settle down for 30 minutes. Then, rinse your hair well and repeat this process twice a week to achieve amazing results. Another method is to mix one egg, one tablespoon of lemon juice, one tablespoon of honey, one tablespoon of vitamin E gel, five tablespoons of curd and two tablespoons of coconut oil together well into a smooth mixture without any lump formations. Then, rub this mixture thoroughly onto your scalp. Let it settle down for 30 minutes. Then, rinse your hair well with Luke warm.

Thus, following this homemade natural treatment which is cheap and extremely effective can be an ultimate solution to your hair loss issues.

Body-building supplements Pros and Cons

WHAT ARE CALLED AS BODYBUILDING SUPPLEMENTS?

Bodybuilding supplements are an artificial supplement that helps in giving a better appearance to a person’s physique and helps to achieve a person’s fitness goals even sooner. It has its own advantages and disadvantages. When taking bodybuilding supplements for the first time, the person will need a good quality of proteins. Proteins are the essential source of nutrient that helps in building and strengthening the muscles.

EXAMPLES OF BODYBUILDING SUPPLEMENTS

The bodybuilding supplements generally used for bodybuilding are:

Casein pills or powder
Creatine pills or powder
Glutamine pills or powder

ROLE OF THESE BODYBUILDING SUPPLEMENTS

Casein is used to increase the absorption of protein and detainment of protein in the body since protein it the most important nutrient for strengthening the muscles. Creatine is taken along with proteins to speed up the muscle growth. Creatine can be in the form of pills or powders. Glutamine is taken for the growth of muscles and also it aids in preventing the damage or repair of the muscle tissues. Hence, these are the purpose of the bodybuilding supplements.

ADVANTAGES OF BODYBUILDING SUPPLEMENTS

The advantages of bodybuilding supplements are listed below:

Increases the muscle strength
Prevents the muscle tissue from breaking down or damaged
Increases the muscle mass
Promotes fat burning
Promotes blood flow

DISADVANTAGES OF BODYBUILDING SUPPLEMENTS

Though bodybuilding supplements have their own benefits, it also has certain disadvantages too which are:

Insomnia – Insomnia is also known as a sleeping disorder. Bodybuilders get this medical issue because of combining both the creatine and caffeine drinks together. Bodybuilders generally combine both together to have more energy while doing intense workouts.
Gastrointestinal disorders – The high amount of creatine found in bodybuilding supplements causes stomach cramps, stomach aches, diarrhea, nausea, etc.
Kidney Damage – Creatine is the common content found in all bodybuilding supplements that may lead to long-term renal issues or kidney damage.

CONCLUSION

The advantages and disadvantages of bodybuilding supplements are explained in detail. It is always better to opt for natural methods rather than using artificial supplements. That’s why, according to my suggestion, following natural methods and natural food will have no disadvantages. An ideal diet plan should be planned out with the help of your nutritionist and doctor in order to achieve your fitness goal soon naturally. The meal should be well planned and it should contain a balanced amount of carbohydrates and high protein content. Hence, a well – balanced diet plan should be executed with the best saying ‘Eat your breakfast like a king, lunch like a prince and dinner like a pauper’.

Hair Styles that Speed up Hair Loss

DO HAIR STYLES INCREASE HAIR LOSS :

Yes, definitely the variety of hairstyles we do these days cause severe damage to the hair thus, leading to hair loss issues. The usage of chemicals products such as hair sprays, straightening gel, etc and heating machines such as straighteners, curlers, etc can cause the thinning of hair which has to be used to obtain certain hairstyles. The hair shaft is very delicate and it can be very easily damaged due to the tension caused to create a perfect hairstyle.

MOST COMMON HAIRSTYLES THAT SPEED UP HAIR LOSS :

These are the following hairstyles that increase hair loss and thinning of hair due to traction alopecia:

Braids & Cornrows – These two hairstyles require extreme tension and tightening of the hair on the scalp which causes traction alopecia. It is a common hairstyle among the African people.
Ballerina Bun – It is nowadays called as Man- Bun as it is a common hairstyle that is followed by many professional people such as actors, football players, etc. For this hairstyle, the hair has to be pulled very tightly to produce a smooth bun that results in traction alopecia.
Hair Extensions – The weight of the hair extensions will pull the tender hair shaft and hair follicles that promotes traction alopecia. Hair extensions are used by almost everyone to enhance the thickness of their hair without realizing the damages it does to your original hair.
Tight ponytails – In order to get a sophisticated businesswoman look, women tend to pull their hair extremely tightly to the back and tie it tightly with a rubber band. This not only causes the hair shaft and hair follicles to break but also promotes female pattern baldness.
Dreadlocks – In order to obtain this hairstyle, the hair has to be twisted, entwined and tangled to create the dreads. It damages the hair follicles, promotes dandruff and hair loss.
Weaves – In order to add hair extensions, it has to be weaved, clipped or glued which cause huge damages to the scalp and thus promotes traction alopecia.

Hence, do try to avoid these hairstyles to prevent hair loss.

Reasons why you should start your day with a cup of hot lemon water

Morning is the best part of a day as it is a fresh new start for the whole day. We expect ourselves to be fresh and rejuvenated in the morning hence; we undergo various activities such as jogging, meditating, etc. It is scientifically and medically proven by nutritionists that a cup of hot lemon water can rejuvenate and replenish the bodily fluids. It will give an excellent feeling of freshness. It is also good for weight loss.

REASONS AS TO WHY YOU SHOULD DRINK A CUP OF HOT LEMON WATER DAILY

There are many health benefits of drinking a cup of hot lemon water daily and a few are listed below:

Helps in digestion – It helps to rejuvenate the stomach acids that decrease production as the person’s age increases.
Cleanses the liver – It helps to clean the liver from toxic substances that may get accumulated due to drinking, smoking, etc.
Prevents dehydration – It helps you stay hydrated even if you forget to drink water during the day.
Aids in weight loss – It helps in weight loss by increasing the digestion and metabolic rates.
Protects from becoming oxidized – It prevents oxidation as lemons contain a powerful antioxidant nutrient called as phytonutrients.
Provides Vitamin C – It helps to add 6 calories to your daily calorie intake level and provides Vitamin C which is very essential for cell repair process.
Provides Potassium – Potassium is an essential nutrient that aids in the transportation of nutrients and waste in the body. Potassium also plays a major role in the nerve-muscle communication process. The biggest health benefit of potassium is that it helps to reduce blood pressure.
Prevents Kidney Stone Formation – Since these lemons help the body to keep the body hydrated at all times, it protects the person from developing kidney stones.
Arouses Elimination – As it cleanses the liver, it will promote the excretion of wastes out of the body.
Provides Immunity – It helps to maintain a balanced pH level in the bodily fluids by excreting Vitamin C that prevents any attack from diseases.
Soothes the tummy – Due to overeating, you may be suffering from tummy aches or a bloated belly. Whereas the lemon juice will cleanse your body and reduce the acidity of your body and helps in weight loss.Rejuvenates your face and body complexion as it acts as a detoxifying agent to your body that helps eliminate all toxic substances out of the body.

CONCLUSION

Hence, this proves the statement told by all nutritionists in the world that when you start your day with a cup of hot lemon water, miracles will happen. I am a person who believes in miracles and I have personally seen it work. So, now it is your turn to get astonished by the miracles a cup of hot lemon water can do to you when you have it instead of your daily morning tea or coffee.

Lose weight in just 1 month with this super effective 30-day diet plan

CAUSES OF OBESITY

There are many reasons for obesity and a few of the most common reasons are seen below:

Improper Eating Habits
Lifestyle Change
Improper Sleeping Habits
No proper exercise
Heredity problem
Eating of high sugar content food
Eating of junk food to a large amount
Improper medications that increase weight
Lack of sleep
Getting pregnant at a later age
Increased consumption of alcohol
Increased smoking
Genetic problem
Accumulation of too much of water at night times

WHAT IS WEIGHT LOSS?

THE MOST EFFECTIVE 30 DAY DIET PLAN

The breakfast is the most important meal of the day and do start your day with a hot lemon water drink every day as it can make miracles happen. These are some of the best and healthy foods to have in the morning:

Oat Meal
Greek Yogurt
Wheat Germ
Grapefruit
Bananas
Eggs
Flax Seed
Coffee

The items listed below are the best high calorie contented foods that can be consumed at lunch that aids in weight loss:

Grass Fed Beef – Four strips of this grass fed beef itself contains 133 calories and 16grams of protein.
Bison – Four strips of bison contains 166 calories and 23 grams of protein.
Ostrich – Four strips of ostrich contains 194 calories and 29 grams of protein.
Pork – Four strips of pork contains 124 calories and 24 grams of protein.
Sun dried tomatoes – One cup of sun dried tomatoes contains 139 calories and 6 grams of protein.

The food items listed below are the most commonly found calcium rich foods that can be consumed for dinner:

Chinese Cabbage
Lady’s Finger
Broccoli
Whole Wheat Bread
Spinach

CONCLUSION

The most important thing you should do is have adequate amount of water daily. Before working out, you should have 20 ounces of water and after exercising you should have 8 ounces of water to keep your body re-hydrated. After weight loss, a person should follow a high protein diet which will help to increase the metabolic rate. The intake of protein milk shakes and energy drinks should be stopped as it has high calorie content. After weight loss, the meal should be well planned and it should contain a balanced amount of carbohydrates and high protein content. People tend to follow a low calorie diet after losing weight in the idea of losing more weight soon but they are wrong. When a low calorie diet is followed, the metabolic rate decreases and thus, the person will gain more belly fats. Hence, a well – balanced diet plan should be executed to sustain the great results forever.

Avoid these mistakes at work if you don’t want to ruin your weight loss progress

WHAT IS WEIGHT LOSS?

TYPES OF WEIGHT LOSS

There are two types of weight loss which are:

Intentional weight loss
Unintentional weight loss

MISTAKES TO BE AVOIDED AT WORK TO STAY FOCUS ON YOUR WEIGHT LOSS PLAN

These are the following mistakes to be avoided in order to stick on to your weight loss plan:

Focus constantly on your scale weight.
When a low-calorie diet is followed, the metabolic rate decreases and thus, the person will gain more belly fats. They should follow a high protein diet which will help to increase the metabolic rate.
A person should do regular exercises but should not do excessive exercising which will lead to various health hazards. They should always follow the instructions of their gym instructor.
People assume that “low fats” foods are very good for weight loss but they are wrong. Low-fat foods tend to have high sugar content which will increase the calorie content in the body. Hence, “Fat-Free” and “diet” foods should be recommended for people who are under a weight loss plan.
Follow the intake of a balanced meal with the help of your dietician for better results in weight loss.

CONCLUSION

The most important thing you should do is have an adequate amount of water daily. Before working out, you should have 20 ounces of water and after exercising you should have 8 ounces of water to keep your body re-hydrated. After weight loss, a person should follow a high protein diet which will help to increase the metabolic rate. The intake of protein milkshakes and energy drinks should be stopped as it has high-calorie content. After weight loss, the meal should be well planned and it should contain a balanced amount of carbohydrates and high protein content. People tend to follow a low-calorie diet after losing weight in the idea of losing more weight soon but they are wrong. When a low-calorie diet is followed, the metabolic rate decreases and thus, the person will gain more belly fats. Hence, a well – balanced diet plan should be executed with the best saying ‘Eat your breakfast like a king, lunch like a prince and dinner like a pauper’.

Diet shakes : Drink your way to effective weight loss

In the present day, the most popular problem faced by almost everyone these days is obesity. In India, nearly 11 million people are facing problems because of obesity every year. The number of people getting obese is increasing day by day because of the consumption of junk food and improper eating habits. Obesity can lead to many health issues such as stroke, heart attack, elevated blood pressure, clotting of blood, etc. A person is medically considered to be obese when their body mass index is 25 or more than that. Obesity is nothing but the being overweight.

CAUSES OF OBESITY

There are many reasons for obesity and a few of the most common reasons are seen below:

Improper Eating Habits
Lifestyle Change
Improper Sleeping Habits
No proper exercise
Heredity problem
Eating of high sugar content food
Eating of junk food to a large amount
Improper medications that increase weight
Lack of sleep
Getting pregnant at a later age
Increased consumption of alcohol
Increased smoking
Genetic problem
Accumulation of too much of water at night times

WHAT IS WEIGHT LOSS?

WHAT ARE DIET SHAKES?

In order to lose weight, people tend to go for liquid dieting which refers to replacing a solid meal with the liquid drink that contains the necessary nutrients, calories, and vitamins similar to the meal. Diet shakes not only help to support the body composition but it also helps to reach the targeted weight goal sooner.

BEST TYPES OF DIET SHAKES TO PROMOTE WEIGHT LOSS

Peanut Butter and Strawberry Shake – Blend 2 teaspoons of peanut butter and 1 cup of strawberries. Then, add ½ a cup of Greek yogurt with ice cubes. This diet shake contains 320 calories and 18 grams of protein.
Avocado – Pear Shake – Blend ½ cup of Greek yogurt and 2 cups of spinach first. Then, add 1 skin peeled pear, 15 green grapes, 7 pieces of avocado and 1 glass of cold water into the blender and blend it into a smooth juice. This diet shake contains 316 calories and 21 grams of protein.
Almond Milk and Egg White Powder Shake – Blend ½ cup of almond milk, 1 scoop of egg white powder and a few ice cubes together. This diet shake is a low-calorie protein shake.
Banana and Egg White Powder Shake – Blend 1 big banana, 2 scoops of egg white powder and 1 glass of cold water together. This is a low-calorie protein shake.
Tropical Shake – Blend 10 slices of mango, 10 pieces of pineapple, ½ cup of vanilla yogurt and 1 spoon of ground flaxseed together for a minute. This diet shake contains 400 calories and 22 grams of protein.

Hence, these are the role of diet shakes in weight loss.