Eat smart to lose weight ,But Exercise habitual to look smart & healthy

Its very much true  anyone can lose weight with diet , and comparatively those who are on exercise a person will lose more who is on healthy and smart eating ,

But exercise is an important component. Without it, only a portion of your weight loss is from fat –even you’re compromising on muscle strength and bone density. Since working out stimulates growth metabolic tissues and batter utilisation of food nutrition which is very important for healthy living, losing weight through exercise means you're burning mostly fat, and those extra calories into energy which make you feel active whole day.

The number on the scale may not sound as notable, but because muscle takes up less space than fat does, you look slimmer and your clothes fit better. And to lose weight with exercise you don't need to run marathons and on treadmill for hours. You just need to build up to five to seven workouts a week, 50 minutes each, at a moderate intensity, like brisk walking.

Beyond burning fat, exercise can have other remarkable health benefits, like improving the quality of your sleep, lowering your cholesterol and reducing your stress level, batter muscle tone, improve concentration and work efficiency..And longevity.. 

Drink Plenty of Water for healthy spine

Spine is very important part of body and very complex structure too , now a days problems related to spine growing like anything , degeneration in early age is one of the major issue which create more complication over a period of time .

Most commonly affected structure of spine due to degeneration is inter vertebral disc. Over time, these repeated daily movements like standing , sitting , bending  and minor injuries can add up and begin to affect the discs in your spine. Minor injuries to the disc may occur and not cause pain at the time of the injury.

With degenerative disc disease, the main problem lies within one or more of the inter vertebral discs. Inter vertebral disc is a soft disc like structure between each of the vertebra in your spine. The inter vertebral discs are designed to absorb pressure and keep the spine flexible by acting as cushions during body movement. The discs are similar to shock absorbents. Without the cushion effect of the discs, the vertebrae in your spine would not be able to absorb stresses, or provide the movement needed to bend and twist. Bones cannot sustain high stress repeatedly without being damaged. Much of the mechanical stress of everyday movements is transferred to the discs.

A healthy inter vertebral disc has a great deal of water in the nucleus pulposus - the centre portion of the disc. The water content gives the nucleus a spongy quality and allows it to absorb spinal stress. Excessive pressure or injuries to the disc can cause the injury to the annulus - the outer ring of tough ligament material that holds the vertebrae together. Generally, the annulus is the first portion of the disc that seems to be injured. Small tears show up as in the ligament material of the annulus. These tears heal by scar tissue. The scar tissue is not as strong as normal ligament tissue. Over time, as more scar tissue forms, the annulus becomes weaker. Eventually this can lead to damage of the nucleus pulposus. The nucleus begins to lose its water content due to the damage - it begins to dry up.

Because of water loss, the discs lose some of their ability to act as a cushion. This can lead to even more stress on the annulus and still more tears as the cycle repeats itself. As the nucleus loses its water content it collapses, allowing the two vertebrae above and below to move closer to one another. This results in a narrowing of the disc space between the two vertebrae. As this shift occurs, the facet joints located at the back of the spine are forced to shift. This shift changes the way the facet joints work together and can cause problems in the facet joints as well.

Bone spurs, sometimes called osteophytes, may begin to form around the disc space. These bones spurs can also form around the facet joints. This is thought to be due to the body's response to try to stop the excess motion at the spinal segment. The bone spurs can become a problem if they start to grow into the spinal canal and press into your spinal cord and nerves. This condition is called spinal stenosis

It is vitally important to drink plenty of water as part of a healthy diet to nourish the entire body, which is comprised of about 60% to 70% water. Drinking water to stay well hydrated allows nutrients to travel to the major organs in the body, helps remove waste and helps protect joints and organs.

So Water is also very  important for the spine and back. As  inter vertebral discs consist largely of water (at birth, discs are about eighty percent water, although this usually declines with age). Therefore, keeping the body well hydrated by drinking water regularly is important to nourish the spinal discs and help keep them healthy.

www.evaphysiocare.com

Winter on peek time to eat SWEET POTATO: Enjoy taste and nutrition both

Sweet potato, not only is just good to your taste buds but also good for your cardiovascular system , nuromuscular system , eye site , and oxidative stress in  your body.

Sweet potato is grown throughout the tropical and warm temperate regions. The crop just requires sufficient water and little attention for their successful cultivation. It is produced by china in large amount . 

The orange-flesh sweet potatoes are exceedingly rich in beta-carotene. The purple-flesh varieties are outstanding sources of anthocyanins, especially peonidins and cyanidins. Both types of sweet potatoes are rich in unique phytonutrients, including polysaccharide-related molecules called batatins and batatosides. Sweet potatoes also include storage proteins called sporamins that have unique antioxidant properties. Sweet potatoes are an excellent source of vitamin A (in the form of beta-carotene). They are also a very good source of vitamin C, manganese, copper, pantothenic acid, and vitamin B6. Additionally, they are a good source of potassium, dietary fiber, niacin, vitamin B1, vitamin B2, and phosphorus. It is good source of amino acids

Sweet Potato, baked

1.00 medium (200.00 g)	GI: medium
Nutrient	amount
Protein	4.02 g
Carbohydrates	41.42 g
Fat – total	0.30 g
Dietary Fiber	6.60 g
Calories	180.00
Vitamin A International Units (IU)	38436.00 IU
Vitamin B1	0.21 mg
Vitamin B2	0.21 mg
Vitamin B3	2.97 mg
Vitamin B6	0.57 mg
Calcium	76.00 mg
Iodine	6.00 mcg
Iron	1.38 mg
Magnesium	54.00 mg
Phosphorus	108.00 mg
Potassium	950.00 mg
Selenium	0.40 mcg
Sodium	72.00 mg

Possible health benefits of consuming sweet potatoes

Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many adverse health conditions. Many studies have suggested that increasing consumption of plant foods like sweet potatoes decreases the risk of obesity, diabetes, heart disease and overall mortality while promoting a healthy complexion, increased energy, and overall lower weight.

Diabetes

Sweet potatoes are considered low on the glycemic index scale, and recent research suggests they may reduce episodes of low blood sugar and insulin resistance in people with diabetes. The fibre in sweet potatoes makes a big difference too.

The Dietary Guidelines for Americans recommends 21-25 grams of fibre per day for women and 30-38 grams per day for men, which most people do not reach.

Cancer

Antioxidants play important role in diseases caused by oxidative stress .

Immunity

Plant foods like sweet potatoes that are high in both vitamin C and beta-carotene offer an immunity boost from their powerful combination of nutrients.

Inflammation Choline is a very important and versatile nutrient in sweet potatoes that helps with sleep, muscle movement, learning and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.

In a study published by the Journal of Medicinal Food, purple sweet potato extract was found to have positive anti-inflammatory and antilipogenic effects as well as free radical scavenging and reducing activity.

Vision

According to Duke ophthalmologist Jill Koury, MD, vitamin A deficiency causes the outer segments of the eye's photoreceptors to deteriorate, damaging normal vision. Correcting vitamin A deficiencies with foods high in beta-carotene will restore vision.

www.evaphysiocare.com