What make FATS - Good or Bad?

If you are working 8 hours a day and give hours at the desk, then you are leading a sedentary lifestyle. On the contrary, if you are going to a gym, walking daily to the office, or actively doing physical exercise then you are leading an active lifestyle. 

The carbs and proteins that you consume despite the fatty avoidances will still form the bad fats in the body from these sources. They form cholesterol and are deposited beneath the skin. Even when you are active these fats do breakdown but make the scenario worse by getting into the blood circulation. Thus these fats pose you to higher risk. 

If you don't consume good fats then you will lose the fat homeostasis in the body causing a number of ailments. The good fats will scavenge these bad fats and keep them in balance and you safe. So consumption of good fats is mandatory. The good fats are the monounsaturated and polyunsaturated fatty acids that are found in avocado, nuts, and fatty fishes. So consume these daily in proportions and increase your protein intake especially when you plan a weight management schedule.

(C) vitajoyusa

Dysmenorrhea Diet Plan - Fit and Healthy!

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Dysmneorrhea is painful periods and is often considered as a misnomer with heavy bleeding. However, the fact is the painful period is often associated with heavy bleeding on more than 95% of the cases. In rare occasions, patients are observed to have scanty bleeding symptoms associated with dysmenorrhea pain.

Dysmenorrhea in the first few years of menarche are called primary dysmenorrhea. People do say this condition usually continues until the first pregnancy, rather than child birth. Any other reasons that can lead to dysmenorrhea besides medical complications including stress are called secondary dysmenorrhea.


What happens during dysmenorrhea? The pain before and during the first two to three days of periods has been attributed to the cramping of the abdominal muscles which is due to the incapacity of the muscles to be flushed liberally with blood and so scanty oxygen leading to dehydration and pain called cramps.

Usually doctors put people on pills. Yes, but of course, before reaching to a doctor, is best advised to make small lifestyle adaptations and find for yourself the difference. Probably in four to five months one may even forget the pain existence. The reason is majority of the women are forgetting the need for a healthy diet for the voluminous work that the womb does – preparation for bearing a child and so the need to flush it with nutrients and pamper your uterine muscles like how a man will pamper his biceps!

After all a biceps needs so much, then why not a woman’s uterine muscles!

Here’s a small diet plan that I devised to beat the pain with healthy diet and fitness regimen:

1. Choose a regular course of exercise regimen – especially stretches and kegels for the abdominal and pelvis muscles for about 20 to 30 minutes a day .

2. Start the morning with a glassful of water or a cup of relaxing green tea with lime.
Jump start your day with loads of antioxidants – fruits mixed with calcium, minerals, vitamins and fibers – oats or wheat meal cooked in milk. Supplement with toast and egg. Toast and egg could be replaced with the regular idli and dosa but lesser in number with or without vada as usual on an Indian morning menu. If you have space once in a week an additional course of mushrooms or tofu is a very healthy and energetic way to start the day.


3. Pack the lunch bag with regular rice or chapathi. Toss with veggies, sambar or lentils and curd. Needless to say, pack your bag with fruits and a glass of lime juice for the break. What matters is the proportion – eat nominal quantities of rice and increase the fiber content in form of veggies. Besides, while choosing the vegetables the choice is important. When the plan is a starchy vegetable then is best to pack chapathi than rice, and if rice is best to toss with high-fiber veggies and lesser quantity of rice. Cheese and pasta overloaded with veggies and /or chicken and fish are not only relishing but highly nutritive.

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4. Soon on returning home, is again time to refresh with a glass of milk only if there is a need to replenish then a glass of lime juice using the other half of the lime. There are numerous healthy Indian snacks like peanuts to nut mixtures which are nutritious despite the trans-fat if purchased.

5. What’s the dinner plate to be filled in? Simply the best way is to alternate with chapathi and rice as opposing to lunch. Sometime people may resort to idli and dosa. Whatever be on the dinner plate, is best to include enough fiber and a good practice to take a banana for desert to finish the day with enough loads of minerals. Moreover, is also good to include whenever possible a good quantity of lean mean like chicken and fish and red meat like mutton.

6. Throughout the day drink plenty of water and sleep sound for minimum 8-9 hours a day.
This is always good to take a breath of fresh air even on the terrace or somewhere out in the cool air, relaxing and reading a book or playing with a pet or by the sea.

7. I include a regular portion of nuts like sesame, flax seeds, dates or raisins and regularly organ meat to increase the blood flow and reduce the inflammatory chemicals at work.

8. Nevertheless relax and set your moods under control (I hardly have a problem with my mood) but for the shift in energy seeking more rest for the body, by using simple aroma techniques like preparing bathing hot water with jasmine or other flowers and applying my own "yellow wonder bathing powder". 

I believe, dysmenorrhea can turn to be a myth if we can learn to feed our women properly and make them healthy and fit! Feeding the uterine muscles to stay healthy strong flushed with enough blood and oxygen will regulate your periods. 

The causes of dysmenorrhea can be very many. Your uterine is not an isolated organ. There are very many other organs, especially urethra. Just like how during pregnancy the growth of your baby can affect your urinary continency so the infection and discomforts of urethra on uterine. Yet another organ parts are the colorectum. All the three regions are governed by the movements of the lower pelvis floor muscles. So any affect on these muscles can effect the working system of all the three or one or two of them. They are not independent but the muscles are intertwined.