Gluten free foods are usually found in grains such as barley, wheat, rye as well as a cross between rye and wheat known as triticale. This type of diet is majorly used in the treatment of celiac disease. Typically, gluten results in inflammation in the small intestine of people suffering from celiac disease. In that regard, individuals are advised to consume foods that do not have this harmful substance. They significantly help in the control of signs and symptoms of celiac disease besides preventing complications. In the beginning, following such a diet might prove frustrating. However, with time, creativity and patience, you will realize that there are numerous foods that you already consumed that don’t contain gluten. Further, it is also easy to find substitutes for foods that contain it.

Who needs this diet?

It is also appropriate for people who don’t have celiac disease yet show symptoms of the disease each time they eat gluten-containing foods. This condition is referred to as non-celiac sensitivity. Individuals suffering from non-celiac sensitivity can also benefit from such a diet. However, people suffering from celiac must consume foods that do not have it in order to prevent symptoms, as well as disease-related complications.

What does it take to start?

Just like other diets, beginning such a diet usually requires a tremendous change. In that regard, it takes time before someone gets used to it. In the beginning, you might feel deprived by the diet restrictions. This is particularly true for people who aren’t having disturbing symptoms prior to the diagnosis.

However, focusing on all the foods you eat may help. You might be pleasantly surprised to discover the number of gluten-free products like pasta and bread is available to you. Additionally, majority of specialty grocery stores offer such foods. Ensure to check with a celiac support group or even online for these foods if you cannot find them in your locality. A good number of specialty grocery stores usually sell foods that don’t contain the substance. Further, the importance of consulting a dietician cannot be overemphasized. This is imperative for individuals who are just beginning a new diet. He or she will be in a better position to answer all your questions besides offering advice on how to avoid gluten and still eat a healthy and well-balanced diet.

Foods that are allowed

Some of these foods include:

– Most of the dairy products

– Beans, nuts and seeds while in their unprocessed form

– Fruits and vegetables

– Fresh eggs

– Fresh fish, meats and poultry (avoid batter coated and marinated ones)

By all means, ensure to avoid the following types of foods:

– Wheat

– Rye

– Barley and

– Triticale

As you might have realized, it can be quite challenging to avoid wheat since wheat products go by various names. You may want to consider the red tea detox and different types of wheat flour available on the supermarket shelves such as enriched, bromated, phosphated, self-rising and plain.

Walking is a super accessible and straightforward way of losing weight especially for those whose lifestyle needs them to stay behind a desk all day. This is because besides boosting your caloric burn each day it also reduces your stress levels. Walking can help one reduce cut at least one pound every week depending on your walking habit. What makes walking great is that it can be done without strict adherence to hard exercise and diet programs. Below are some of the ways which one can adopt to achieve weight loss through walking.

• Do three walks for 20 minutes each day.

If you can make three 20-minutes walk each day, it should help you achieve your goals and weight loss. A study shows that those who walk at least 15 minutes after a meal have better control of their blood sugar. These walking routines help cut the cravings for sugar after one has just had a meal.

• Take at least 15,000 steps each day

Trainers recommend 15,000 steps each day of the week to achieve weight loss. You should not worry much about a slow increase of step. Increasing your step count is something that can be accomplished without stressing your body.

• Adopt power-walking intervals

Increase your pace for one-minute intervals to increase your heart rate and hence burn more calories. Once you have incorporated these intervals, you should increase the duration and speed. You should also swing your arms while taking walks to help build strength in the shoulders and burn more calories.

• Use the long route

Using long ways will help you integrate more steps and contribute to achieving daily step count. This will help increase weight loss.

• Combine walks with bodyweight exercises

Walking alone cannot help the trainee make full weight loss. You should combine walking with exercises like 15 to 20 squats, tricep-dips, incline push-ups and lunges will help you lose weight. These are exercises that build muscle, increases heart rate and make your walk work outs from being stale.

• Take walks uphill at least three times a week

Walking uphill, climbing up a staircase and increasing the incline on your treadmill helps build more muscle. This increase the body’s metabolic rate which helps burn more calories. Incline intervals should be added three times a week and increased steadily.

• Avoid sport drinks

Contrary to the belief that sports drinks help give energy, some have more calories than those that one shed off. These drinks are recommended if one does work out that gives and elevated heart rate for about an hour. Sports drinks are not nutritionally healthy for walkers and runners.

Besides helping in weight loss, there are health benefits associated with walking. Some of these benefits are:

1. Walking reduces the bad cholesterol which helps reduce risks for diabetes and hypertension.

2. Medium intensity walking routines lead to reduce the risk for coronary heart disease and high blood pressure.

3. Walking calms you down through sparking of the nerve cells found in the brain. This brings a sense of relaxation to the body which helps reduce stress. Stress reduces the metabolism rate of the body and makes some consume unhealthy foods with sugar and fats. Reduced stress levels help the body achieve a stabilized metabolic rate which results in weight reduction.

Yoga is a Hindu discipline which comprises of various physical, spiritual, and mental practices and techniques. There are many different types of yoga; most sessions typically involve meditation, breath controls, and adopting specific body postures. People practice yoga due to different reasons which include relaxation and overall body health. Yoga is easy and economical to practice since it you can do it anywhere, no equipment is needed, and its injury free. Below are some important benefits of practicing yoga techniques.

1. Weight loss

Researchers claim that there is a close association between a consistent yoga practice and a maintained body weight. Yoga changes the way you approach life and can help you appreciate your body and gear you to improving your overall health. Another factor that leads to weight gain is stress; practicing yoga brings your body and mind to a relaxation thus helping you de-stress allowing you to naturally lose weight.

2. Improves flexibility

With regular practice of yoga techniques, you will notice a gradual stretching of your muscles and connective tissues in the body like tendons and ligaments. This will in return lead to an increase in the range of motion in the joints allowing you to move around freely.

3. Reduce stress, depression, and anxiety

Nowadays yoga is the commonly used mind-to-body medical intervention. It aids in controlling depression and other mental loops of anger, regret, fear, frustration, and stress. Practicing breathing and meditation techniques helps you focus your mind which boosts the overall blood and oxygen flow in your body enabling one to relax. Yoga reduces stress by reducing cortisol levels thus bringing about relief.

4. Builds muscle tone and strength

Strong muscles help us by protecting us from health conditions, for example, back and neck pains and diseases like arthritis. Body postures if done in the right way without stressing any specific muscle, strengthen those muscles. Yoga is far much better than other muscle strengthening techniques like lifting weights because it uses your own body weight as a resistance.

5. Increase blood flow

Yoga enables your blood to circulate all over the body easily. The relaxation exercise gets more oxygen to your body cells which boost blood flow. Yoga also boosts the levels of red blood cells and hemoglobin which supply oxygen to the tissues. This often helps reduce the swelling of the hands and legs. Meditations also help lower blood pressure by reducing your heart rate.

6. Improve sleep

Studies suggest that yoga have a significant effect on the quality and quantity of sleep that one can have. Sleep experts encourage the use of yoga to individuals with sleep disorders like insomnia. Yoga relaxes the nervous system which is responsible for a quality and restful sleep. This can help control risk associated with insomnia like accidents and reduced quality of a healthy life.

7. Ease pain

According to studies, meditation relieves pain in people suffering from fibromyalgia, back pain, arthritis, and other chronic illnesses. The relaxation practices incorporated in yoga sessions can lessen pain which also can lower the occurrence of other pain associated conditions like insomnia and lower blood pressure.

Yoga is very beneficial and very safe if practiced appropriately. For beginners or inexperienced individuals, caution should be taken by avoiding extreme practices or by practicing under the supervision of a well-trained mentor.