The toilet bowl may be your first indication that something may be a miss with your health. In fact most doctors today advise keeping an eye on the color of your pee. Although slight changes in hue may be nothing to worry about you should aim for a light lemonade color as a sign of optimal hydration and that fact that everything is functioning normally.

It’s important to note that the color of your pee isn’t always as accurate at predicting true dehydration as other tests such as a blood test. This is according to research in the American Journal of Clinical Nutrition. The study examined hydration tests among older adults and found that urine color can be changed a myriad of things, making it challenging to accurately predict hydration.

The yellow hue of urine comes from a chemical by-products that are the result of the kidneys doing their job of processing waste, explains Koushik Shaw, MD, urologist and founder of Austin Urology Institute in Texas. The more dehydrated you are, the more concentrated the urine becomes and the darker the color gets. “A pale yellow color reflects a good balance between over and under hydration,” he says.

However sometimes pee can appear in a surprising rainbow of colors.  If you’re not seeing that natural lemonade hue your body might be trying to tell you something. Here’s a quick guide to what different colors of urine might mean.

Click NEXT to check if you should be worried…

The post What the Color of Your Pee Says About Your Health first appeared on Healthy Gab.

The post What the Color of Your Pee Says About Your Health appeared first on Healthy Gab.

 

Whether it’s a cosy meal for two or a family gathering casseroles have long been favourites. They’re excellent value for money and provide even the inexperienced cook with a challenge that will allow them to present friends and loved ones with a treat that is sure to have everyone at the table smiling.

The classic one-pot wonder, the casserole has something for everyone. Whether you prefer the vegetarian approach or continental sausage and noodles, hearty chicken and rice or something spicy a scrumptious bowl of healthy and tasty comfort. The best news is that these 10 casseroles which have proven to be popular with health conscious men and women from all walks of life all come in at under 350 calories per serving.

The list will provide some great food for thought and allow you to explore your inner chef while adding touches of your own to each dish.

Here’s a great link on general guidelines to making casseroles http://www.taste.com.au/how+to/articles/964/make+a+casserole

So lets start…

The post 10 Fantastic Casseroles Clocking in at Under 350 Calories first appeared on Healthy Gab.

The post 10 Fantastic Casseroles Clocking in at Under 350 Calories appeared first on Healthy Gab.

 

If we had the time or the inclination we’d be at a farmer’s market every single day – but life doesn’t work like that. We can’t all make everything that we put in our mouths from scratch in the comfort of our own kitchen.

Sometimes we have to store foods in our cupboards and when we’re pressed for time pop them in the oven or microwave. But when you have to do that there’s a good chance that you’re not eating a healthy meal. Processed foods are hugely convenient – however some can be really bad for your health.

But not all of them. Pre chopped vegies and canned natural fruit juice are just two examples. What about fresh natural salmon already smoked, or lean beef for use in a stir fry with great organic (frozen) vegetables?

However when manufacturers start adding sodium, sugars and fats processed foods can become a fast lane to incredibly bad eating habits –and some of them can impact your health to the point where they actually make you ill. In large quantities you’re looking at hospitalization and chronic disease.

So what should you be avoiding at all costs?
Here are some bad, very bad, no good processed foods that should simply not be part of your daily eating plan.

Click NEXT to check the 10 forbidden foods

The post 10 Processed Foods to Avoid Like the Plague first appeared on Healthy Gab.

The post 10 Processed Foods to Avoid Like the Plague appeared first on Healthy Gab.

Other, related research has linked physical activity with maintaining both a body and mind that functions more like a young person’s. Plus, some science has shown that when it comes to premature death, a lack of exercise may put you more at risk than being obese.

American study

In the Penn State study researchers surveyed people age 65 or older about their exercise habits and then tracked them for 15 years. Nearly a third of the study participants died during that period.
Less than 10 percent of the subject’s strength trained, but those select few were 46 percent less likely to die during the study than others who were tracked during this period.

Logic might dictate that older study participants who train with weights must be in better health to begin with. But even after adjusting for body mass, chronic conditions like diabetes and hypertension, and habits like activity, drinking, and smoking, lifting was still linked to a 19 percent reduced risk of death.

Strength training can keep you active and independent in your golden years, says study author Jennifer Kraschnewski, M.D. Not only does it strengthen your muscles, resulting in better stamina and balance, but it also increases your bone density.

Penn State isn’t alone in recommending weight training as one of the factors contributing to increased longevity.

European study

A recent study conducted by researchers at the MedUni Vienna help to support thr American findings.

According to Science Daily, the goal of the European study was to provide information that supported the goal of improving the fitness levels and quality of life for older people with inadequate nutrition.

According to the study’s authors, about ten percent of Austrians over the age of 65 are “frail” and another 40 percent are in the initial stages of “frailty.”

What the results of the study found is that regular strength training can increase strength in older adults and as a result, enables them to live more independently.

We know that muscle mass decreases from the age of 30. Without training, around 50 per cent of muscle mass has deteriorated by the age of 80.

Thomas Dorner of the MedUni Vienna’s Centre for Public Health told Science Daily.

In this study, the intervention group boosted their maximum hand strength by three kilograms. That is an increase of almost 20 percent on the initial measurements.

In other words, exercise is essential to good health, and especially as we age. Later in life, bone and muscle mass tends to decrease, flexibility starts to diminish and balance and agility are sometimes compromised.

The researchers also found that strength training led to a significant increase in the participant’s overall physical activity levels, mobility, quality of life and cognitive functions – as well as helping maintain bone density.

The results of both studies (American and European) indicate that strength training is an important aspect of exercise all through life and especially as we get older. So if you’re over 30 it’s time to hit the gym.

The post How Lifting Weights Helps You Live Longer first appeared on Healthy Gab.

The post How Lifting Weights Helps You Live Longer appeared first on Healthy Gab.

The good news is that there is. By making a few really easy lifestyle and diet changes you can watch that weight just fall away. The even better news is that these are not radical changes – they’re easy to maintain without sacrificing your quality of life.

Here’s your free blueprint to shedding weight and enjoying the benefits of a great new you.

1. Get rid of the cheese

No, we’re not talking about cellulite (although that’s an added benefit). If you’re eating a sandwich with added cheese every day at the office you’re not doing your weight loss target any favours. The same goes for pizza or the lasagne from that delicious Italian joint around the corner.
Let’s stick with the sandwich stats. A slice of ordinary yellow (not processed) cheese runs about 100 calories. Just leave it out. A smoked Turkey or ham sandwich is just as delicious without it. Substitute a low fat (or better – fat free) mustard for the cheese. You’ll still enjoy a delicious meal, but if you leave out the cheese three times a week you’ll be saving 900 calories – but still have all the benefits of the protein. You can go one better and switch to whole-wheat bread and cut down even further on the calories. No reason to avoid sandwiches altogether – but just eat smarter. Sorry about that lasagne and the pizza, no cheese means none of that.

2. Bye bye Buns

This one might be a little more challenging but you’ll be surprised how quickly it grows on you. Ditch the bun from the burger. Substitute instead with some crisp lettuce or even spinach leaves. Rocket or Bok Choy also works.  A crisp piece of lettuce has five (5!) calories and a burger bun around 250. The burger bun doesn’t bring much to the table apart from empty carbs. And trust us – that starch, especially in sweet fast food buns isn’t that delicious – your body is addicted to the sugar – not the taste. Add some low fat chilli sauce and some pickled onions and you’ll have a taste explosion that’ll leave you wanting more of the same.

3. Ditch the fruit juice

A standard serving of fruit juice from your local squeeze joint supplies around 120 calories – and many of us are drinking a whole lot more than that with each serving. Go for naturally flavoured water (with no sugar added). You’ll save about 100 calories per glass. Do that every day of the week and you’ll save around 700 calories every seven days. And don’t be fooled by the promises of ‘big cola’ – there fruit juices are just as filled with sugar, they’re relying on your sweet tooth to keep you coming back for more.

4. All the Love for Lemon Juice

If there’s one mistake we all make it’s to enjoy our healthy green, organic salad with oodles of ‘natural’ salad dressing. Don’t do it – you’re being conned. Salad dressing is the bomb all right – a huge fat bomb. Aside from those preservatives and other chemical nonsense that are part and parcel of commercially available salad dressing it’s all just fat. You’ll be surprised at how delicious an organic salad can be if you just squeeze on the juice of half a lemon. Lemon brings out the natural flavour of fresh, raw vegetables. If you really want to make your salad pop then ask for something like a grilled vine tomatoes and spring onions, as well as fresh asparagus. Add few slivers of capsicum or a treat of fresh truffle and you’ll wake up your taste buds. That’s the real flavour bomb. Three salads like that will save you mucho calories.

5. Softly and Gently with the Oil

Recipes really don’t need that much oil. If you want to save an enormous amount of calories then by a diffusion. You can usually get the job done with just a thin layer of oil. A larger amount of oil can add up to 300 calories per cooking session (more if you’ve got a heavy hand). Make sure to use organic and first press oils such as rapeseed (canola) or olive oil. Some recipes may also allow you to use Grapeseed oil which is a great choice.  You’ll save around 250 calories per meal. That’s 500 every couple of days and those savings add up.

6. Your Quality Condiment

We like to think of Greek Yogurt as the King of Condiments. You can use it on sandwiches (instead of mayo or cheese – see hint number one). It’s also the best base for a dip that money can buy. Greek Yogurt clocks in at around 100 calories per spoonful – and the low fat version is just as delicious and score about a third of that amount – and it’s just as yummy. Ditch five tablespoons of mayo a week, substitute for the same amount of Greek deliciousness and save yourself around 335 calories.

As we said – make some simple changes without sacrificing taste or your decadent lifestyle and save hugely on the amount of calories that you consume every week. Watch the weight melt away. Oh – and stick with thin base pizza with extra toppings and cheese).

The post How To Lose 1 Pound A Week first appeared on Healthy Gab.

The post How To Lose 1 Pound A Week appeared first on Healthy Gab.

 

Diet soda – that feel good factor when you need to drink something tasty. However you know it’s bad for you, you just do.

No nutritional product that is the result of intense marketing from a global conglomerate is ever going to be natural, wholesome and just what your body needs (maybe peas – but they have to be organic – and that’s not going to happen with that global conglomerate)  – we dare you to prove us wrong.

But being the naturally curious and intelligent person that you are (and good looking with great taste – we can see that from here) you want to know just how diet soda is going to ruin your life. Because we like you we did the research. You’ll never touch a can of the stuff again – we guarantee you (and we’re not a global conglomerate – yet).

Your tongue will betray you.
If you keep drinking stuff with artificial sweeteners

So without further ado here’s why you shouldn’t be drinking diet sodas:

1. It confuses your body

Artificial sweeteners have more intense flavor than real sugar, so over time products like diet soda dull our senses to naturally sweet foods like fruit, says Brooke Alpert, RD, author of The Sugar Detox. Even more troubling, these sugar substitutes have been shown to have the same effect on your body as sugar. “Artificial sweeteners trigger insulin, which sends your body into fat storage mode and leads to weight gain,” Alpert says. According to a University of Texas Health Science Centre study downing just two or more cans a day increased waistlines by 500 percent.

2. It messes with your skin

Studies have shown that a regular soda habit has been linked to accelerated aging. If the long-term effects aren’t enough to scare you, diet soda lowers your pH levels, which can cause acne and leave your skin looking terrible.

Diet or regular, all colas contain phosphates, or phosphoric acid, a weak acid that gives colas their tangy flavour and improves their shelf life. Too much phosphoric acid can lead to heart and kidney issues, muscle loss, and osteoporosis, and one study suggests it could trigger accelerated aging. The study, published in a 2010 issue of the FASEB Journal, found that the excessive phosphate levels found in sodas caused lab rats to die a full five weeks earlier than the rats whose diets had more normal phosphate levels and soda manufacturers have been increasing the levels of phosphoric acid in their products over the past few decades – not good news.

3. It alters your mood.

The aspartame found in diet soda has been linked to headaches, dizzy spells, and even mood swings. It’s especially potent in people with a predisposition for anxiety or depression. That’s the last thing you need in today’s fast track, stress filled world.

4. It increases your risk of heart attack and other health issues

One University of Miami study found that folks who drank diet soda every day were 44 percent more likely to suffer a heart attack than those who cut the soda out of their diet.

Researchers from Denmark discovered that drinking non-diet soda leads to dramatic increases in fat build up around your liver and your skeletal muscles, both of which can contribute to insulin resistance and diabetes.

The study showed that people who drank a regular soda every day for six months saw a 132 to 142 percent increase in liver fat, a 117 to 221 percent jump in skeletal fat, and about a 30 percent increase in both triglyceride blood fats and other organ fat. Their consumption also led to an 11 percent increase in cholesterol, compared with the people who drank other beverages such as water or even milk.

5. You’re not getting any thinner

It’s not surprising that drinking all the sugar in sodas would cause weight gain, but what is surprising is that even diet soda will pack on the pounds. A study by the University of Texas Health Science Centre monitored 475 adults for 10 years, and found that those who drank diet soda had a 70 percent increase in waist circumference over the ten-year study when compared with those who didn’t drink any soda at all.

Those who drank more than two diet sodas per day saw a 500 percent waist expansion. A separate study the same researchers conducted on mice suggested that it was the aspartame, which raised blood glucose levels that caused the weight gain; when your liver encounters too much glucose, the excess is converted to body fat. The rule here is don’t drink (or eat) anything with aspartame in it.

6. Cancer

In 2011, the non-profit Center for Science in the Public Interest asked the Food and Drug Administration to ban the artificial caramel colouring used to make Coke, Pepsi, and other colas brown. Why? Two contaminants in the colouring, 2-methylimidazole and 4-methylimidazole, have been found to cause cancer in animals, a threat the group says is unnecessary, considering that the colouring is purely cosmetic.

According to California’s ultra-strict Proposition 65 list of chemicals known to cause cancer, just 16 micrograms per person per day of 4-methylimidazole is enough to pose a cancer threat, and most brown colas, both diet and regular versions contain 200 micrograms per 20-ounce (in places outside the U.S. that’s a little over the standard 500ml bottle) bottle.

7. Hormone Unhappiness

If you’re drinking anything out of a can it’s bad news. Nearly all aluminium soda cans are lined with an epoxy resin called bisphenol A (BPA), used to keep the acids in soda from reacting with the metal. This epoxy has been linked to everything from infertility to obesity and diabetes and some forms of reproductive cancers. The Centres for Disease Control and Prevention have fingered soda cans, along with restaurant, school, and fast-food meals, as a major source of exposure to the chemical.

The big two – Pepsi and Coke are currently fighting it out to see which company can be the first to develop a 100 percent plant-based-plastic bottle–which they’re marketing as “BPA free” however neither company is willing to switch to BPA-free aluminium cans.

The upshot of this is that you really are better off drinking water (out of a tap) or unsweetened fruit juices. They’re better for you and they’re better for the environment.

The post Diet Soda – You’re Not Doing Yourself Any Favors first appeared on Healthy Gab.

The post Diet Soda – You’re Not Doing Yourself Any Favors appeared first on Healthy Gab.

It’s a highly stressed world out there. We have to move faster, work quicker and make more money than ever before in order to get by.

Balancing our personal responsibilities with the demands of the modern world can cause even the strongest person to fall prey to debilitating stress – but are there ways to cope and even eliminate stress – yes there are, and here are some great tips on how to remove that stress load from your shoulders. Try these out – and remember that practice makes perfect.

Click Next to Start

The post 9 Secret Ways to Lower your Stress Load first appeared on Healthy Gab.

The post 9 Secret Ways to Lower your Stress Load appeared first on Healthy Gab.

Not only does sex feel great – but it’s also a fantastic way to keep fit and healthy. Here are some sexy facts that you may not know.

Click NEXT to Check all the Awesome Benefits of Sex

 

The post 10 Surprising Health Benefits of Sex first appeared on Healthy Gab.

The post 10 Surprising Health Benefits of Sex appeared first on Healthy Gab.

1. It’s a confidence booster.

Lifting weights and the attendant positive change in physiology increases self-confidence. It’s also a fantastic way to get used to the equipment at the gym and also get rid of any nervousness that first time gym users sometimes suffer from. It’s not just the unfamiliar weights and the machines that can cause even those with great confidence to feel a little intimidated. It’s also the fact that women especially may get the impression that everybody is watching them as they work out. This can really affect the quality of any workout.
The secret here is to keep at it. As you progress toward your training milestones your self-confidence will increase.  Within no time at all you’ll be master of that gym – and if people are watching you it’s probably because they want tips to get into such great shape or how to get the best of the machines on the gym floor.
And it’s not just at the gym that you’re going to feel like a million bucks – going shopping will have both men and women complimenting you and asking how you got into such great shape. Your jeans will fit better and you’ll look spectacular even if you choose just to wear a tank top or old sweatshirt. Lifting gives you the freedom to be you. You’ll feel and look great.

2.The freedom to eat those carbs.

Weight training frees you up to eat ALL the carbs. Perhaps not all, but definitely more than you’d want to eat on another type of diet and exercise regime. In fact you have to – your body needs that fuel so that you can get the most out of your weight training. With weight training it’s goodbye to limiting your carbohydrate intake so radically. Sure you’re going to want a green salad every now and then – but carbohydrates are where it’s at.
Take a look at these lunch options:
Whole grain sandwiches with lean deli meat, tuna or nut butter; vegie based soups and stews that contain lean poultry or beef; tacos with whole wheat or corn tortillas and lean poultry or meats; or a wok stir fry with rice, vegetables and tofu or seafood. Better than a green salad.
So, if you can have carbs all day on a leg day and your body will use up every drop of them to grow and maintain muscle. That’s a pretty good reason to eat carbs and get involved in weight training.

3. All the right curves in all the right places.

Lifting is going to grow lean muscle and change your shape for the better. Your clothes will fit and you’ll get those wonderful curves that you’ve always wanted. Cardio alone is simply not going to get it done. You can spend every day, all day on the treadmill and you’re simply not going to get that curvaceous figure. You still need to balance weight training with cardio – it’s really good for your health, but you really need to start lifting as well. Your butt will look fantastic and your legs are going to turn heads wherever you go. Jeans and shorts are going to be a real pleasure to wear.

4. Better calorie burning.

Weight training burns calories even once you’re done with your workout. When you stop your cardio workout that’s when the fat burning stops. Weight training burns calories and fat – and it increases your metabolism even when you’ve had the shower and are on the way home.  It’s the secret to actually burning calories even while you’re resting. Bigger and more muscle = more calorific burning.

5. Bone health.

Research has shown that women over the age of 30 start losing bone mass – And that’s a recipe for osteoporosis. Lifting weights has been shown to maintain bone mass and reduce the risk of slipping and falling. However, in order for it to be effective you have to train intensively. It doesn’t really matter what sort of weight training that you do. Suit yourself. Do squats, use the machines or even free weights – it’s all going to contribute to increasing bone density – and increase core and general body strength, which is increasingly important as you age.

6. Women are doing it for themselves.

Empowerment is one of the best reasons to start weight training today. Rather than having that man (no matter how much you love him) carry the groceries from the car or even move the fridge you can do it yourself. You’ll be amazed just how strong you are after only a few months of lifting. You don’t need the help – you just need training. You’ll never need to ask for assistance in moving house again – although it’s always nice, if it came down to the wire you could do it all yourself. And when you’re doing it you’re also continuing your training and the journey to real empowerment.

The post 6 Reasons Why Women Should Lift first appeared on Healthy Gab.

The post 6 Reasons Why Women Should Lift appeared first on Healthy Gab.