4 reasons why you shouldn’t eat bread

Whether its sandwiches or subs, a lot of us love eating bread and do so, on a daily basis. But it isn't exactly the most healthy foods that there are. Here's why you should stay away from bread!

It doesn't have many nutrients:

Unlike other food items, bread, especially white bread and items made from it lack nutrients. You're not getting any fiber, you're not getting the wholesomeness of grains — you're basically getting nothing important out of it. While bread made of wheat is a little better, if you're looking for nutrients, bread made out of whole grains are what you must opt for.

It contains too much salt:

Most bread varieties, especially the processed kind that you buy from the supermarket, contain lots of salt. So if you eat lesser bread, the amount of sodium in your body is significantly reduced. Of course, one slice of bread, every now and then won't do any damage. In fact, you can bake your own bread at home, without adding too much salt.

It makes you gain weight

If you eat too much of bread, because of all carbs, salt, refined sugar and preservatives that it contains, it can make you put on pounds! Eating it in moderation is fine; especially when you take the time to make sure it's as healthy as possible.

It's not a wholesome, filling meal

Since certain kinds of bread lack nutrients, when you eat them, you might not feel satiated, because it's not filling!

For questions specific to your health conditions, please write down in the comments section and we will answer it as soon as possible. Thanks

Balsamic vinegar: Health Benefits

Though originating from Italy, balsamic vinegar is popular throughout the world and is regularly used in salad dressings. Here are some of its health benefits.

For weight loss: According to studies, balsamic vinegar is a source of calcium, iron, manganese and potassium, which improve the body's functioning and weight loss abilities. Low in calories, it also helps to curb the body's appetite and prevents overeating, increasing the amount of time it takes for the stomach to empty.

Helps blood circulation: The antioxidants presents in balsamic vinegar can help repair damage caused by free radicals, produced by the oxygen used in our body. Balsamic vinegar contains polyphenols, antioxidants that can protect the body from heart disease and cancer.

Improves immunity: The grapes that are used to make balsamic vinegar contain antioxidants that fight against cell damage, improve the body's immune system and make blood platelets more flexible.

Regulates blood sugar: Balsamic vinegar can improve insulin sensitivity for diabetics, allowing for an easier regulation of blood sugar and reducing unpleasant side effects from diabetes.

Helps digestion: This vinegar is great for body's digestion. It boosts the activity of pepsin, an enzyme that breaks protein down into smaller amino acids that can be more easily absorbed by the body. Pepsin also helps to improve the body's metabolism.

We give you eight reasons why you need to work out before your day officially begins

Some people will tell you that it makes absolutely no difference what time of day you work out at. They say that the result is the same whether you train at 7 am or 7 pm. Yet, fitness experts stress on the benefits of training first thing in the morning. Apart from building consistency and preventing you from waiting for your dumbbells, here are eight reasons why the early bird gets the worm.

Kickstarts your metabolism
Training in the AM hours also jump-starts your metabolism and helps keep it elevated for hours. In this way, your increased metabolism will be working — and burning more calories — while you are, instead of when your body is at rest. If you sit at a desk all day, you know that this is reason enough to get your engine running as soon as possible.

Gifts you energy
Exercising in the morning energises you for the day. So, if the weather and accumulated fatigue have you feeling less than active lately, you might want to try hitting the gym first thing in the morning. Doing so will release endorphins and other hormones to give you a much-appreciated boost that often lasts all day.

Clears your mind
Studies have also shown that exercise significantly increases mental acuity. Training early helps clear your head and put you in a healthy frame of mind. Working out before your day officially begins allows you to start each day with a fresh perspective as you destroy the stresses of the previous day with a bench-press or a run on the treadmill. This will help you reduce the chances of getting upset during the course of your new day.

Regulates your appetite
Many people find that morning exercise has a tendency to regulate appetite for the rest of the day. Not only do such people eat less (since activity causes the release of endorphins, which in turn diminishes appetite), they also choose healthier portions of healthier foods. You will discover that your meal times will get regularised and you don't experience as many cravings and serious dips in energy levels, which will deter binge eating.

Increases mental awareness
You may have noticed that you feel more alert and ready to take on whatever challenge life throws your way after a good workout. If you train before your day begins, you'll be better equipped to deal with the battles presented to you at work. In fact, working out increases your mental acuity for four to 10 hours after exercise. This is due, in part, to the increased flow of oxygen-rich blood to the brain.

Increases discipline
Exercising in the morning gives you that gratifying feeling of knowing you've done something disciplined and good for you. It takes a great deal of motivation to get of bed, much more if you need to get to the gym. However, including that habit and finding the courage to get to the gym can drastically improve the quality of your life. Before you know it, the discipline it takes to work out every morning will spill over into other areas of your life and you'll be as driven in your cabin as you are on the elliptical machine.

Sleep better
Working out regularly results in better sleeping patterns and snooze quality. Your body will tell you that it's time for bed, but knowing that you have to get up to train the next morning will also help you hit the bed at a decent hour. It is difficult to build mass and improve your cardio if you don't rest properly.

Improves your diet
Exercising before eating could shock your system and it will usually throw your body into a catabolic state (where your body burns muscle for energy). Have a lowcalorie snack, such as an apple or some yogurt, about 30 minutes to an hour before you train. The snack will give you the energy you need for your training and it will burn off quickly. You'll crave better foods, and you won't want to waste the hard work that you put in by choosing cheeseburger over a healthy snack like a veg salad sandwich.

Why fruit juice isn’t better than cola

How many times have you settled for a packaged fruit drink instead of a fizzy cola for health reasons? Turns out that the fruit drink contains the same amounts of sugar and calories as the cola. 

Researchers from the University of Glasgow's Institute of Cardiovascular and Medical Sciences observed that high intake of fruit juices can lead to an increased risk of diabetes. The team pointed out that most packaged fruit juices had an energy density and sugar content similar to other sugary drinks and called for a more comprehensive labelling of fruit juice cartons. Researchers compared 250ml of a packaged fruit drink and a fizzy cola and found that while one serving of apple juice typically contained 110kcal and 26g of sugar, a serving of cola contains 105kcal and 26.5g of sugar. 

Diabetologists and nutritionists in the  agree that the observations are true in the case of packaged fruit drinks here. They could spell danger for diabetics and pre-diabetics. A study sponsored by the Indian Council of Medical Research found 62 million people across the country were diabetic, and 77 million were pre-diabetic. 

Dr Nathan, senior diabetologist at a Diabetes Research Centre, said that many packaged juices increase the risk of diabetes if consumed in excess. "Each carton contains concentrated sugar and simple carbohydrates which when consumed, especially after a meal, makes the blood sugar peak. We advise diabetics never to drink fruit juices and go for the whole fruit instead," he said. 

The 26g sugar in each serving of fruit juice means the person is taking five tablespoons of sugar, points out nutritionist Emily. "Those who need instant energy can drink a lot of fruit juice, but diabetics should avoid it. Summer is here and people tend to gulp packaged fruit juice when they are thirsty,"she said. She added that consuming sugar-rich juice could lead to acute glucose toxicity which may result in damaging the liver, eyes and kidneys in the long run. 

Senior diabetologist Dr Moses warned that packaged fruit juices also contained preservatives apart from added sugar. "It is always better to eat whole fruits and vegetables to absorb the goodness. Moreover, people should read the label of the juice packs so they can make an informed choice," he said.