Sushi Day

Celebrate This Sushi Day With Low-Carb Sushi Recipe

Sushi is a Japanese delicacy made with perfection and love, a mouthwatering dish made with rice, choice of fish and vegetables. People across the world love sushi as it is a house of health benefits and offers so many varieties. The seaweed wrapper which is used to wrap sushi is rich in iodine. Seafood is the main ingredient of the dish that contains omega-3 fatty acids and selenium in large quantities. The other fruits and vegetables make it more nourishing and beneficial to maintain health and weight loss. Fish is an excellent source of protein, and it is low in fat which makes it a perfect option for weight loss and keeps you healthy and active.

Sushi is always considered to be a little higher on carbs as it has rice in it, but here we are featuring low-carb sushi for you to relish it more and maintain your weight loss goals. Preparing and rolling sushi is an art, and people love to learn the art of making sushi.

This no rice sushi is incredibly simple and nutritious and require just 15 minutes from your busy schedule. Take notes!

Preparation time: 15 minutes

Serving: serves ten people with four pieces each

Nutritional Value: 80 calories per serving, fat per serving 5gm, Total carbs per serving 4gm, net carbs per serving 2gm, fiber 2gm, sugar per serving 1 gm, Protein 6 gm.

Ingredients:

  • Smoked Salmon, eight oz
  • Red pepper, large, ½ a cup
  • Cucumber, one medium size
  • Avocado, one medium size
  • Seaweed snacks, 40 sheets
  • Water

Directions:

  • Dice the cucumber and red peppers in thin matchstick pieces with a length of seaweed sheet and 1/4th size wide. Cut the avocado and salmon into same length but little wider. You’ll need almost 20 pieces of the equal length of seaweed snack sheet.
  • Take a cutting board and arrange a row of 5 seaweed sheets in a single layer, keep a small bowl with cold water and use it to wet the short edge of each seaweed sheet using brush or fingers. Place salmon, red pepper, cucumber and avocado on the other side of seaweed sheet.
  • Repeat step 2 for the entire row, once you are done with the arrangements. Roll the sheet against the wet end to seal the roll. Place seal side down to ensure it doesn’t open on to a plate.
  • Repeat steps to make more sushi rolls with seaweed snack sheets.

Recipe Credit: Wholesome Yum

Read also: Barley With Banana & Sunflower Seeds

5 Must-Know benefits of Vitamin B12

5 Popular Myths Busted About Vitamin B12

The vitamins levels reveal a lot about your health and fitness levels. Often, you lead your life based on myths about deficiency, symptoms and nutrition intake. Here we are breaking few myths about vitamin B12, an essential vitamin to maintain body, fitness and energy levels to keep you in pink of health always. Take some serious motivation and learn ways to improve vitamin B12 levels in the body for a healthier life.

Do you know low B12 levels can lead to various health problems like depression, fatigue, low energy levels, poor memory?

Vitamin B12 is a water-soluble vitamin which helps in DNA synthesis, produces energy, maintains nerve cell health, promotes RBC’s formation and maintains neural functions. The daily intake of B12 should be 2.4 mcg for adults. Deficiency of this vitamin can lead to poor vision, forgetfulness, fatigue, dizziness, muscle weakness and other issues. It is vital to know the risk and benefits associated with this super vitamin.
Take notes!

Myth 1: Vitamin B12 is present in vegetables.

Fact: Vitamin B12 is mostly present in animals, so people with dietary intake of fruits and veggies can be at risk of developing a B12 deficiency. Milk products and cereals do contain a small amount of B12 to rescue vegetarians.

Myth 2: Deficiency can cause dementia.

Fact: Vitamin B12 is responsible for developing red blood cells and nerve health. Its deficiency can cause memory loss, difficulty in understanding and reasoning, forgetfulness but you can’t directly connect dementia with B12 deficiency.

Myth 3: B12 deficiency is hard to find.

Fact: There are no early signs of deficiency as it is a gradual process, you may feel weak and exhausted. Get a regular test done to find the levels and take necessary steps as early as possible.

Myth 4: External B12 shots are harmful.

Fact: People who strictly follow vegan or vegetarian food can quickly replenish the number of B12 in a body. B12 shots are safe and maintain the level of vitamin in your body.

Myth 5: It reduces your immunity.

Fact: Vitamin B12 levels directly link with immunity levels, the red blood cells and nerve cell health can be affected by deficiency of B12 in the body. Similarly, few immunity disorders can lower down the B12 levels in your body. The gap also elevates homocysteine levels, which negatively impacts neurological and cardiovascular health and posing a higher risk to pregnancy. B12 shots or oral supplements can help you in maintaining its threshold levels in your body.

Slimming studios’ non-invasive procedures work wonders for people with a B12 deficiency. It has following advantages:-

  • Boosts Energy
  • Improves Mood
  • Prevents Cognitive Waning
  • Produces Digestive Enzymes in the body
  • Overcomes Sluggish Metabolism
  • Aids Weight Loss
  • Enhances Texture of Skin, Hair, and Nails
Benefits of Vitamin B2

Talk to our experts to book a free consultation at Slimming Studios.

Fun exercises to lose weight

Top Ten Fun Exercises To Bring The Best In You This Spring

Spring season is known for rejuvenation and renewal. Who wants to step into the spring with some extra pounds, learn about top ten fun exercises that are proven and work wonders for your body and health.

Here we have top ten exercises picked by our health experts to bring the new you this spring season.

1. Kickoff those extra pounds

Kickboxing is famous for its moves and fast-paced movements, combine the movement with music and here you have the best workout to shred that extra layer this season. It is a high-intensity exercise which not only burns calories, also improves balance, flexibility, cardiovascular health, and endurance. A person with 125-lb weight can lose up to 600-800 calories in an hour depending on the intensity of the workout.

2. Ring the right bell

Kettlebell Cardio is trending these days, a unique use of kettlebell exercises teamed with cardio moves, this is a great way to increase the cardiovascular strength and endurance. The intensity and weight of the kettlebell have a direct impact on the calorie burn. A half an hour workout would burn 245 to 382 calories. It tones your body in the most creative way. Kettlebell workouts are more fun and make you lose pounds of weight easily.

3. Anti-Gravity Yoga

Yoga has mesmerized the entire world with its series of benefits on body, mind, and soul. Anti-Gravity yoga is a new form of yoga, combining yoga with aerial moves. It is enjoyable and brings more balance to the body. It is beneficial for overall health, it enhances the circulatory, respiratory, digestive systems by improving the blood circulation. A 50-minute workout would burn 320 calories and lead to more balanced body and mind.

4. Take the Right Step

Exercises using a step platform comes in an aerobic routine, ace the everyday workout in a fun way with the choice of your music and a step platform for cardiovascular health. Burn an ample number of calories with right step exercises. Inculcate step training into your fitness regime and get toned arms and legs in few weeks. You can perform squats, knee raises, planks and other exercises to burn approx. 175 calories in a 20-minute workout.

5. Take the roads less taken

Biking is a great sports activity, it satiates your adrenaline rush and burns more calories. It lets you explore your surroundings and keep your spirits high. Biking let you explore more surrounding, scenery, and tone your body as well. Sweating more while biking is an outstanding way to reduce weight by burning a lot of calories. Biking at a speed of 10 mph or less will burn up to 90 calories in 20 minutes.

6. Pool time for perfect body

Many of you don’t like to hit the gym or any other activity that involves a lot of sweat. Swimming and pool exercise is a refreshing way for weight loss and improves circulatory motions as well. Aqua Zumba or water aerobics is famous in the spring season, it provides resistance to the body thus burning approx. 315 calories in a 60 minutes workout and keeps you fit.

7. Trek to lose weight

Talking about fun activities to lose weight, hiking is one of the best ways to explore nature and lose extra pounds winters have left on you. Spring is the appropriate time to go to the mountains and get the fresh dose of air and some weight loss. The amount of calorie burn depends on the how vigorous you hike and the terrain, you can burn up to 500 calories in an hour hike.

trek to lose weight

8. Join a fitness party

Unlike other fitness workouts, Zumba is like a partying in fitness pants and shoes. Zumba exercise workouts have a lot of dance moves blended with exercises to get you going and make you lose oodles of weight from your body. It is highly recommended for people who love to dance. One hour of Zumba session can burn up to 450 calories based on the intensity of movements.

Join a fitness party

9. Exercise Ball routines

An inflated vinyl ball can rescue you in your weight loss journey. Workouts with a stability ball have a lot of convenience for the workout at home as well. Try a range of exercises with mountain climbers to Pilate and wall sites. There is a range of services that can be done through this inflated ball. It strengthens your core and tones body to an extent. A small 10-minute workout can make you lose up to 30 to 45 calories.

Exercise Ball routines

10. kick-off the extra

Workout straight from Africa would be different for you, Try Capoeira, a rare combination of martial arts, acrobatics that is perfectly blended with music and dance to kick-off that extra layer from your body. It has a lot of high kicks, punches, and moves that can be tiring for you, but worth the results it will show on your body. It can burn 500 calories in just 1-hour session or class.
We hope that these out of the box exercises will get the best version of you, Back in spring season to have more fun and to look great.

Week 3 Weight Loss Plan

Week3: A 5-Week Plan To Lose Weight And Keep It Off

Week 3: Keep it going

Anytime you make lifestyle changes, consistency is critical. Keep your workout routine. Stay the course on your healthy eating plan. Don’t give up.

But after a few weeks, it starts getting easy to procrastinate. And we plan to do something about our procrastination tomorrow. In this week’s episode, we are going to look at some of the most common excuses and offer you some tips to get around them.

“I’m too tired to work out.”

This is a classic gym dodge. The answer is simple. Find the part of the day when you have the most energy and move your workout time to then. Morning, lunch break and evening workouts are all options on the table. The key is consistency, but you can consistently do something different if you find it works.

“I don’t have any equipment”

You don’t have to have a home gym to workout. You can join a gym or health club. Many people find that having a destination to go to helps them work out longer and provides more options to keep the workout interesting.

You can also just run. Pick a direction and go. Change directions to keep your workout from getting boring.

“It’s all so boring and repetitive.”

So, change things up a bit. Run in a new direction and explore the world around you that you often miss while riding in a car. Try a new machine at the gym. Or sign up for a group fitness class or club.

You can change how you get your exercise. What’s important is that you ARE regularly getting exercise.

Take up a new sport. Take dance or martial arts classes. Buy a bike. Variety helps improve your mind, body and spirit.

“I’m Shy”

Some people don’t like to join a gym because they feel like they are on display, being judged or rejected. Some people just prefer to be alone. Get around this by hiring a physical trainer, joining a single-sex gym, or buying your own equipment. You can create months and months of workout routines just with a simple set of free weights.

But also consider this: When remaking your body, why not remake your mind as well? Face your fears of people and get out more. Socialize. Interact. Make new friends. More social interaction will help your confidence and increase your enjoyment of the slimmer and healthier you.

“I don’t want to spend the time/money.”

One of the best things you can invest in is yourself. Losing weight is investing in your own health and happiness. Sometimes spending money on yourself is a great way to help motivate yourself. You don’t want to waste that money you invested, do you?

So, join that gym. Hire that physical trainer. Book those body contouring sessions. You are an investment that pays off for a lifetime. You are absolutely worth it.

And don’t forget to stick with your diet and active routine. Remember, consistency is the secret to success.

Next time we’ll talk more about how choosing what you put, and don’t put, into your body can help you succeed.

Week 2 Weight Loss Plan

Week1: A 5-Week Plan To Lose Weight And Keep It Off

Week 1: Getting Started with Small Changes

We all know the pain of not being able to fit in a certain outfit or feeling uncomfortable in a swimsuit. Even worse, that layer of fat around the stomach and back can also cause heart disease, high blood pressure and even diabetes.

While changing your lifestyle and losing weight may seem like an undertaking of Olympic proportions, it doesn’t have to be. We’re going to show you over the next five weeks how small changes can quickly add up into a big change. You’ll feel better and look better if you stick to these tips on diet and exercise.

Nutrition & Diet

The journey of a thousand miles begins with the first step. Your first step in diet and nutrition is this: Don’t starve yourself. You may think that eating nothing will let you lose weight quickly. But in fact, you are just making yourself weaker and even more unhealthy.

If you eat enough of the right foods, you’ll get healthier, lose weight, and not be hungry all the time. Your weight loss diet plan starts with leafy vegetables to supply some of the key nutrients you need. Try adding these foods to your diet this week:

  • Spinach
  • Lettuce
  • Kale
  • Cabbage
  • Tomatoes
  • Carrots (Baby carrots make a great snack.)
  • Cucumbers

When it comes to protein, fish and chicken are great choices. You can also enjoy some low-fat milk.

When it comes to foods to avoid, cut these out of your diet this week.

  • Foods with high sugar concentrations.
  • Carbonated Water
  • Soft Drinks
  • Candy
  • Snack Food

And when you eat, eat in moderate proportions as recommended by your doctor, fitness coach or nutritionist.

WHEN you eat is also very important. A healthy lifestyle involves disciplined eating habits. Eat the right amount of food at the same time every day to help eliminate snacks and unhealthy food cravings.

Exercise

The other side to a healthy lifestyle starts with regular exercise. And no, we are not going to tell you to just jump into a heavy workout routine suddenly. That’s a good way to hurt yourself.

Much like food, exercise is best in sensible amounts at regular times. Try raising your heart rate for 30 minutes, three to five days a week. It helps if this elevated heart rate can be combined with something you enjoy. You can work out on a treadmill, exercise bike or elyptical machine while listening to your favorite podcast or music.

Other fun ways to exercise include walks with friends, dancing lessons, or participating in amateur sports leagues.

Just remember, food AND exercise in moderation is the key to a healthy lifestyle.

So, let’s quickly review. For your first week on a path to a healthier, happier and slimmer you, be sure to:

  • Eat balanced meals at regular times
  • Add more vegetables and lean protein to your diet.
  • Cut out harmful foods.
  • Elevate your heart rate for at least 30 minutes three to five times during the week.

If you are looking for something to help sharpen your edge in your toning and slimming efforts, talk to one of our Slimming Studios counselors. They can help you with injections and weight loss supplements that will boost your energy and your body’s natural fat-burning processes. They can also advise you on how our treatments can enhance your toning and slimming efforts. Some can even make your skin feel tighter and look younger.

To schedule your free consultation, click on the below button, or call 972-702-7456.

Eat Mindfully To Lose Weight

What is Mindfulness?

Mindfulness is the state of being aware of the present or what you are going through. It is a psychological procedure, in which you focus your attention or mind on the experiences happening in the very moment.

Psychologists and thinkers have termed mindfulness the best way to the achieve the greatest happiness and wisdom in the world. This can be achieved by practicing meditation the Buddhist way; however, various other meditation techniques can also take you closer to the state of mindfulness.

Simply, mindfulness is being conscious of your mind, body and soul. Even simpler, when you attain mindfulness you are aware of the whats, whens, wheres, hows, and many other puzzling thoughts related to your mind and body.

What is Mindful Eating then?

Mindful Eating Infographics

Mind it!

What you eat has been proven and believed to have a direct impact on your body weight. I have done many articles earlier offering tips on controlling eating habits as a way to lose weight.

Did you know, how you eat also influences your body shape and weight? Yes, that’s true. I am trying to draw your attention to various habits such as have nothing for breakfast, but everything for lunch and dinner. Many in an attempt to lose weight avoid having breakfast. However, this practice may cause weight gain, slimming experts assert. Passing over a meal increases your appetite, which makes you eat more than your normal capacity. And that becomes the premise of your quick weight gain.

Studies in the field of mindfulness have unearthed that if a person is mindful of his or her eating techniques, frequencies, and preferences, the practice can be a huge support in weight loss.

Being mindful of your meals and intakes will allow you to pay attention to everything you eat every day.

Practicing mindful eating is focusing only on the food you are eating or have had. As you proceed, you notice a change in your eating behavior, for example, your portion size will reduce because you will realize your body’s actual needs.

Your habit of grabbing snacks in-between your meals will also come to end gradually. Additionally, mindful eating will help control cravings, which is considered a major factor responsible for weight gain. Mindfulness while eating will keep your mind on the food you are having or just had, not on the food you are craving.

Researches reveal that mindful eating does not yield any positive outcome in short term, but it does help in the longer picture by limiting your portions size and repeated hunger notifications.

How to Get Started and Establish a Practice?

Accomplishing mindfulness initially can be as difficult as your efforts to lose weight. For that, you will need to practice mindfulness meditation regularly and dedicatedly. Your first interaction with mindfulness will happen, possibly, after a week of exercising the meditation.

Here’s a great video to get started. Put on your headphones and follow this guided technique of mindfulness meditation –

Set an everyday alarm on your phone at your convenient time. It will notify and help you be regular in the practice.

To sum up, here are a few tips to shift your focus on eating mindfully –

 Understand, there is a difference between hunger (needs) and cravings (desires).
 Remember, food is food. There is no good or bad food. It’s just the call of your body, which you have to control mindfully.
 Whenever and whatever you eat, remember that you have already eaten it. Now, it’s time to allow your stomach to digest it.
 Preparing food or not getting food isn’t a point of stress.
 Once the food is in front of you, there is no need to hurry. Chew and eat it slowly and properly.

To learn more about mindful eating and to begin with, you can reach Slimming Studios at info@slimmingstudios.com. We will guide you through. Follow us on FacebookTwitter and LinkedIn to stay connected with our updates, tips and tricks.

If you have questions and something to say about this post, or if you would like to share your experience or story with us, you can drop it in the comments below.

Thank you for reading!

World Heart Day: The Effects Of Obesity On Heart Health

Obesity puts a lot of pressure on your body. When you are overweight you feel tired easily even in a few steps. But that isn’t the only effect of obesity. In our earlier blogs on Slimming Studios and CPRR, we have frequently mentioned some of the stern side effects of obesity that include back and body pain, joint disarrays, increased insulin resistance, hypertension, and high cholesterol. Do you know that you could be at a greater risk of heart diseases because of long-term obesity? Yes, that’s true. Studies in the medical science have tabled many pieces of evidence to bring this fact into the light.

In this blog, I attempt to enlighten my readers about the effects of obesity and overweight conditions on your heart.

There is no denying that obesity drags you closer to several severe health conditions. While some of these conditions make people’s life difficult, there are many that, if unaddressed, could even cause death. The human heart is a soft, important, and vulnerable organ. It is straight-forwardly affected by the lifestyle you lead. If your lifestyle is moderate, your heart’s health is moderately healthy.

Obesity is a prevalent problem in the United States as well as in the world. About 70% of the US adults are overweight. Obesity, at times, is an outcome of unregulated, undisciplined lifestyle. However, it develops into a disease, an incorrigible and difficult-to-treat disease over time.

Effects of obesity are plenty, including different types of diabetes; cardiovascular and artery diseases; cancer; depression; and abnormalities in lung and cognitive functions. Strokes and other heart-related disorders are also common among overweight individuals.

The relationship between heart and adiposity is complicated. Until the last decade, the connection between obesity and heart diseases were considered indirect. A fourteen-year-long, in-depth study conducted by the American Heart Association shows that women between 40 to 50 age group with a BMI between 23 and 25 are 50% more exposed to coronary heart diseases. The study also hints that men in 40 to 60 age-group with a BMI between 25 and 29 have 72% more chances of coronary heart diseases.

Therefore, maintaining a below 25 BMI is always recommendable during adulthood i.e. late twenties and throughout thirties and forties. That goes for men and women both. Additionally, regulated diet and exercise plan should be practiced to obviate such possibilities.

Increased Risk of Heart Diseases

Now let’s talk about how obesity creates a chaos in the functions of your heart and sets your body on the path of critical heart diseases. It is evident that obesity is a common cause of many health conditions such as inactivity, hypertension, dyslipidemia, inadequate cholesterol levels, reduced glucose tolerance, and diabetes. According to the medical science, these conditions are typically found during the early stages of coronary heart diseases. The severity and the risk on your heart increase with each point rise in your BMI.

Further, Left Ventricular Hypertrophy (LVH) also translates into a bigger problem. The muscle wall of your heart’s left pumping chamber, technically known as Ventricle, thickens owing to prolonged overweight conditions. The increased ventricular volume and the tension on the chamber’s wall magnify the stroke volume and cardiac output – a full-of-risk juncture of heart disorders. The changes in the wall tension and volume may even cause sudden death.

Hypertension is also a well-known health condition for people suffering from obesity. In fact, obese individuals are three times more likely to have hypertension. There is simple mathematics behind it. With your BMI, your blood pressure rises.

The left chamber of the heart is not the only part to become a victim of long-term obesity. The right part of the heart, too, gets adversely affected because of obesity. Dilatation, progressive dysfunction and ultimately, heart failure are a few conditions in the right pumping chamber of your heart encouraged by long-term overweight conditions.

In conclusion, I want to mention that it is possible to reduce the chances of heart disorder by controlling your weightbody fat, and shape. For that, noteworthy lifestyle changes would be required. Sometimes, a surgery may be required to cut the excess body fat out from your body.

Limiting or restricting sodium intakes can be greatly helpful. Both these practices can increase ventricle functions and oxygenation in an obese person’s body system. Studies indicate that taking a medical or surgical weight loss procedure could reduce the risk of mortality due to cardiovascular and heart-related diseases.

weight loss treatment should be determined only after assessing the medical condition and severity of obesity of an individual. In addition to that, we focus on treating other comorbidities that proceed or are proceeded by overweight conditions to ascend the effectiveness of weight loss efforts.

Healthy lifestyle modifications are imperative. These changes do include a healthy diet that is free from harmful elements and is low on the calorie count. Following a healthy lifestyle also require you to follow a training program that increases your everyday physical activity.

Let’s take a pledge on September 29, which is the World Heart Day, to get rid of obesity and cancel the chances of heart diseases!

#WeightLossRecipe – Watermelon Pizza

#WeightLossRecipe – Watermelon Pizza

Swap your pizza cravings with this healthy, mouth-watering Watermelon Pizza. Topped with yogurt sauce, your favorite blueberries, kiwis, and strawberries, this delightful dessert can easily be doubled for a party or halved for every day.

Animated GIFs - Find & Share on GIPHY

Recipe of Watermelon Pizza, Video Credit: Delicious Recipes

Ingredients:
Small watermelon
Fresh plain whole milk yogurt
Blueberries
Strawberries
Kiwis
Honey

Method:
Take a watermelon slice on a plate.
Apply a layer of plain whole milk yogurt.
Top with blueberries, kiwi, and strawberries. (You can take small cubes of other fruits as well.)
Throw some honey. Chill for 2 to 3 hours.
Eat.
Also Read: Weight Loss Recipe – Orange Cinnamon Poached Pears

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