Did You Know That Brown Rice Nutrition Better Than White Rice? Check The Facts!

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Based on the processed, brown rice did not removed several minerals and vitamins. While in white rice, they lost them. Brown rice is rice that has not been through the process of grinding or flaking of the skin completely. Skin layer still covered the rice seeds, have fiber and nutrients that are important for the human body. While white rice is skinned to the only remaining seeds. So it does not have the longer fibers and can increase sugar levels. That is why, eating brown rice is healthier than white rice. Brown rice is also suitable for the diet, due to the high content of fiber and complex carbohydrates provide a sense of fullness for longer, thereby reducing excessive eating habits. At the same weight, brown rice has more fiber than white rice.

7 brown rice benefits for health

1. Low Glycemic Index: Foods with complex carbohydrates, one of which is red rice, has a low glycemic index levels are useful in regulating blood sugar levels and insulin production. It also provides energy to maximize health benefits.
2. Good source of Iron: Iron or Manganese helps the body to produce energy from the food you eat. Manganese is also an essential component of enzymes and antioxidants that can protect the body from damage by free radicals are usually formed during the process of energy production. Thus, increased endurance and energy could be used more optimally.
3. Rich in Zinc: This mineral helps accelerate the healing of wounds and keep the immune system functioning properly. Zinc is also rich in antioxidants that protect the body from free radicals that are damaging the cells and tissues of the body.
4. Contains Vitamin B6: One serving of brown rice could meet 23 percent of the daily requirement of vitamin B6. That amount which is necessary for the functioning of the body organs. This vitamin helps maintain the balance of the formation of the hormone serotonin (mood-regulating hormone), red blood cells and the production of DNA cells.
5. Lowering Cholesterol: Brown rice contains beneficial oils help lower bad cholesterol levels. Therefore, it is advisable to undergo a diet of brown rice and whole grains with the aim of increasing the level of good cholesterol. Make brown rice as a staple food and a healthy source of carbohydrate to be consumed every day.
6. Giving a sense of satiety: Brown rice contains complex carbohydrates; types of carbohydrates are digested in the body longer. A study in the British Journal of Nutrition found that eating complex carbohydrates (potatoes, oatmeal and brown rice) can make you full for hours and eating less than 320 calories per day. At lunch or dinner, replace white rice with brown rice or noodles.
7. Contain higher fiber: In the same size, brown rice contain 0,8 g of fiber while white rice only contain 0,2 g.

Brown rice nutrition facts

Nutritional value per 100 gr or 3.5 oz

Energy	1,548 kJ (370 kcal)
Carbohydrates	77.24 g
Sugars	0.85 g
Dietary fiber	3.52 g
Fat	2.92 g
Protein	7.85 g
Vitamins
Thiamine (B1)	(35%) 0.401 mg
Riboflavin (B2)	(8%) 0.093 mg
Niacin (B3)	(34%) 5.091 mg
Pantothenic acid (B5)	(30%) 1.493 mg
Vitamin B6	(39%) 0.509 mg
Folate (B9)	(5%) 20 μg
Trace metals
Calcium	(2%) 23 mg
Iron	(11%) 1.47 mg
Magnesium	(40%) 143 mg
Manganese	(178%) 3.743 mg
Phosphorus	(48%) 333 mg
Potassium	(5%) 223 mg
Sodium	(0%) 7 mg
Zinc	(21%) 2.02 mg

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What Can Raise Your Blood Pressure?

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What Can Raise Your Blood Pressure

What Can Raise Your Blood Pressure?

Are you concerned about what might increase your blood pressure? There are quite a few things that can factor in to raising your blood pressure. Luckily you can fix many of these with a few lifestyle changes.

If you do not watch your blood pressure frequently, you might not even be aware that you have it. It can creep up on you or just increase over the years. It all depends on many different factors.

If you are overweight you are at an increased risk of developing high blood pressure. You might already know this and you might not. If this is the case for you, consult your doctor and see what he might recommend for you. Losing at least ten pounds can significantly lower your blood pressure.

An unhealthy diet or lack of physical activity or exercise can also put you at risk for high blood pressure. Try to exercise at least thirty minutes a day even if you have to space the time out. Eating less salt and more vegetables and fruits can help lower your blood pressure as well. Try to incorporate this into your present diet and you will see the results rather quickly.

Stress plays a huge factor in high blood pressure and unfortunately everyone is stressed at some point in their lives. If you deal with a high amount of stress, consider relaxation techniques. Do whatever you can that you know will calm you down and help relieve stress.

Using tobacco and alcohol raise your blood pressure. If you use either of these consider quitting. If you are unable to quit right away, limit your consumption of alcohol and use of tobacco. There are many over the counter and prescription products to help rid your self of these habits. Talk with your doctor of any concerns you might have.

Medical conditions also factor into high blood pressure along with your lifestyle. Kidney disease can result in high blood pressure as well as cause it.  Sleeping disorders that interrupt your breathing during sleep will also raise your blood pressure. Talking with your doctor about your condition could benefit your disorder along with your blood pressure.

Certain medications and drugs can also raise your blood pressure. Certain types of anti-depressants will do this as well as certain cold medicines. Be aware of oral contraceptives, nasal decongestants, anorexia drugs and steroids. These can possibly raise your blood pressure as well so talk with your doctor before taking any of them if you are concerned.

While you can control most of the factors that raise your blood pressure there are some you cannot. For instance your race; African Americans are more prone to high blood pressure, people over fifty-five are at a higher risk, and your family history can play a role in your blood pressure as well. While you cannot control these factors you can easily try to help decrease your risk. Watch your diet, exercise, lifestyle habits, etc. Over time this may be very beneficial to you.

High blood pressure can cause strokes and even heart and kidney diseases. Leading a healthier life style can help you live longer and enjoy your time in a healthy state. Talk with your doctor about any questions or concerns you may have concerning your blood pressure. It is never too late to take control.

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High-calorie foods to avoid

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Peanut Butter - Just a couple tablespoons has about 200 calories. Yikes!

Potato Salad - It's not just the starchy potatoes, but the huge amounts of mayo that make these a one of the dishes you must avoid.

Avocados - They're surprisingly high in calories, plus they're one of the few vegetables that contain fat.

Lard - A single tablespoon has about 150 calories.

Bacon - Sorry bacon-lovers, but a single strip can have over 150 calories.

Salad Dressings - A sure-fire way to ruin a healthy meal.

Protein Bars - Protein bars are great for fit people trying to add bulk. Those of us trying to shed pounds, however, should avoid these high-calorie snacks.

Ice Cream - A delicious treat, for sure. But one that will have you packing on weight with every serving.

Chocolate - Even dark chocolate, which is better for you than other types, still has a whopping 5 calories for every gram.

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Things That Burn Calories

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Eating Grapefruit - Eating half a grapefruit with every meal has been shown to increase your body's fat burning power. There is a special enzyme in grapefruit that helps your body burn calories and prevents fat storage. Just don't cover that grapefruit in sugar or sweeteners.

Eating While Standing - According to the Mayo Clinic, if you eat a meal standing up, you will actually burn calories while you eat less food than you would have if you were seated.

Drinking Coffee - Studies show that caffeine increases the rate that your body can burn calories... So start drinking more coffee! Just not too much... And make sure to brush those teeth after.

Taking Your Vitamins! - A study showed that people who are deficient in vitamin D lost weight more slowly than those who had sufficient amounts in their systems. If you start a vitamin regiment, make sure to get high quality supplements, not the cheap drugstore stuff.

Eating Spicy! - Studies have shown that eating spicy foods can actually rev up your metabolic rate and cause more calories to be burned. So the next time you want to go out for Indian food, order spicy!

Eating Breakfast! - When you skip breakfast, your body thinks that you're starving and won't start to burn fat. So to keep your metabolism from going into "survival mode," eat something in the morning!!!

Taking a Cold Shower - When you take a cold shower, your body has to constantly expend energy (burn calories) to maintain your internal body temperature of 98.6 degrees. Try switching off the hot water in your daily shower; it's also a great way to wake up in the morning.

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Lose Weight At Work

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Eat Breakfast - Starting the day off with food in your system starts your metabolism. Stick to a high protein pick, which will energize you without the "carb crash."Martha Stewart Living says that even something small, like a banana, is a better step towards losing weight at work than skipping this meal all together.

Eat Right At Work!! - The biggest key to losing weight at work: eat better!! Pack your own lunch or scope out a spot nearby that has healthy-ish take-out. Pack healthy snacks for yourself, and-do your best to-resist fattening or sugary treats that other coworkers bring in.

Switch From Coffee To Tea - Let's face it, some of us aren't going to make it through the day without our morning coffee. But once you're at the office, consider switching to a green tea for a caffeine boost without the extra jitters or added sweeteners.

Get Up And Out Of Your Chair - It's small, but it'll help keep your weight down and boost your energy. Get up to hold the door for someone, or walk a file to the cabinet instead of rolling there on your chair.

Keep A Bit of Equipment Nearby - This won't fly in many offices. BUT IF YOU CAN SWING IT, sit on an exercise ball instead of a typical office chair, or keep a resistance band in your desk to bust out when you have a lull in your work schedule.

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Worst Foods For Your Diet

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Prepared Salads - Just because a food item has the word "salad" in it doesn't mean it's healthy for you. A high percentage of restaurants and grocer's prepare salads with numerous add-ons such as cheese and meaty forms of protein which can inject you with up to 900mg of sodium. And that's without salad dressing!

Ice Cream - We all scream for ice cream sometimes but what we really should be screaming for is its healthier cousin frozen yogurt. One traditional serving of ice cream can produce a double whammy of 25g of sugar and fat and if you do seconds, you can consume more than a third of the calories you're supposed to take in on a daily basis.

Chicken Wings - "Wing Nights" should come with medical contracts on their actual chicken wings rather than their heat-soaked sauces because their irresistable taste usually comes with 30g of fat and sodium levels that provide more than your daily limit for salt.

Fruit Juice Cocktails - The thing about fruit juice cocktails is most varieities taste amazing and they're almost always tagged with a sale price, but does that mean they're worthy to include in your diet? Unfortunately, no, as an 8-ounce glass can contain up to 40g of sugar which is more than your average can of soda.

Potato Chips - Like the Lays brand advertises, you just can't have one and overdosing on All Dressed or Sour Cream & Onion chips can result in high fat intakes and over 300mg of sodium despite signs that point to 0 trans fats.

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That's Another Level Selfies

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Lose Weight, No Workout Required

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Eat Spicier Foods - Eating spicy food can help you lose weight by kicking your metabolism into gear. It also helps to burn the excess energy in the same way your muscles do. Perhaps one of the biggest reasons you will lose weight with spicy foods is that they help to suppress appetite.

Don't Eat Alone - When you eat alone, you’re more likely to make unhealthy choices. Having someone there to observe your food choices will put the pressure on to make better decisions. Try to find someone you can be accountable to like a spouse, co-worker or friend.

Eat At the Table - Eating at the table is more important to weight loss than it seems. When eating in front of the television, people are often unaware of how their body is reacting and they will eat beyond the point of feeling full. When people eat standing at the fridge instead of serving portions onto a plate, they often consume larger servings and eat more calories than they need.

Don't Have a Drink - There’s nothing wrong with a glass of wine here and there, but consuming too much alcohol could be keeping the pounds on. Cutting it out of your diet will save you on the calories and sugars. It will also help you to focus on your meal because when you’ve had a few too many, you may not properly monitor your food intake like you should.

Stop Drinking Soda - Soda is one of the worst things you can drink. You might as well be spoon-feeding yourself sugar right out of the bag, not to mention all of the dyes and chemicals used in most popular soft drinks (even the “diet” sodas.) Opt for unsweetened tea or lemon water instead. It will be an adjustment but it will be worth it when you start dropping pounds.

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Your Workout is Obsolete: Here's Why

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Stop Doing It Wrong - Your wasting your time and possibly risking injury because your workout routine is stuck in the 1960s. This gallery was created to let you know what you are doing wrong and get you back on track!

You Always Wear A Weightlifting Belt - Wearing a weightlifting belt decreases your muscles' ability to properly stabilize the spine, thus decreasing your workout. Only wear a belt when you max out.

You Still Take Long Rests Between Sets - Trainers used to say to rest long enough between weight training sets to recover your energy. Taking long rests slows your heart rate, cools your muscles, and could lead to cramps or injury. 30-45 seconds is plenty.

You're Still Doing Leg Extensions - Leg extensions are a very lopsided exercise; they only work your legs above the knee. Leg extensions should really be reserved for people in rehab. Do some free-range squats instead.

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Weird Tricks For A Better Workout!

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Save The Stretch - Contrary to popular belief, there's no need to do lunges or hold your toes and count to ten before hopping on the treadmill for a 5K run.

Experts state that static stretches before you've warmed up – and even after a few minutes of cardio activity – are generally ineffective, and depending on your routines, may even be harmful. Stretching before a workout will likely tire your muscles faster and that begs the question: when is the best time to loosen up anyway? To be honest, a few minutes after your workout is all you really need!

Lose Your Shoes - Removing a bench or altering the intensity of a workout can get more muscles involved but removing the support of your shoes can also challenge the muscles in your feet during exercises.

Change Up Your Music Playlist - Music can be a powerful motivator that can help pull you through your toughest workout. That being said, putting some thought into a workout playlist will allow you to integrate songs that will guide you through every phase of your gym life – from stretching to cooling down.

Think Outside The Gym - It may be hard to believe, but there's more to exercise than treadmills, elliptical machines, and spin classes.

Skip Repetition With The Jump Rope - Can't face hitting the treadmill or neighbourhood trail one more time this week? Well, skip it. Literally. Using a jump rope can torch as many calories as running and not only will you tone your quads, calves, shoulders, and core, but you'll also improve your coordination. One of the biggest perks to the exercise is that you can do it anywhere which allows flexibility in more ways than one! 

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The 7-Minute Total Workout, No Equipment Required!

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Is It True? - The May-June issue of the American College of Sports Medicine’s Health & Fitness Journal published an article about the new and wonderful 7-minute workout. The best bit? It requires no gym equipment whatsoever! All you need is a chair, a wall, and your own body weight; do each exercise for 30 seconds with a 10 second rest in between.

Lunge - A lunge is a simple exercise that involves one leg being placed in front of the other while keeping the knee bent, the foot flat on the ground and the other leg positioned behind. Lunges are great for toning a number of different areas of your body, so they are a particularly useful exercise. They also strengthen several muscle groups including the quadriceps, the gluteus maximus and the hamstrings.

Wall Sit - The wall sit is a fairly simple exercise that requires you to stand approximately 2 feet in front of a wall with your back facing it. Lean against the wall slowly and begin to slide down the wall until your knees are bent at 90 degree angles, as though you are sitting in a chair. Keep this position for a minimum of 20 seconds or a maximum of 60 seconds depending on your strength.

Plank - The plank exercise has a number of different names, including the front hold, hover, and abdominal bridge. This exercise is vital for building up your core strength and arm strength. The plank involves lying face down on the floor with your elbows resting on the floor and your arms in a 90-degree position. You then push down on the toes of your feet to extend your feet and push your body so it is off the ground and resting on your elbows and toes.

Not Feeling Challenged? - For some people this workout will be hard to get through at first. You should be sweaty and fatigued by the time it is through. However if you don't feel challenged enough, try doing it twice, back-to-back, with a one-minute rest in between.

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The World's Weirdest Fitness Tips and Tricks

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Clothes Make the (Wo)Man - Red can increase blood circulation and body temperature, upping the ante on your workout. The science behind it? Red affects the hypothalamus, a part of the brain that regulates body temperature, appetite and energy levels. Reds, as well as oranges, can help get your brain into the zone. Who knew your outfit could get you a better and longer workout?

Ellipticals Suck - Not only is it arguably the most boring exercise machine, the elliptical is also one of the least effective. It uses momentum instead of muscle force, cheating you out of a harder workout. Although it increases your heart rate, you don’t reach one required to burn fat unless you exercise for 45-60 minutes and vary your intensity and resistance. It can be useful for warming up or rehab, but other than that it’s a time-drain. A good basic rule is: if you can watch TV while you’re doing it, you’re not burning fat.

You’re Too Young For a Hump! - Don’t just spot tone the muscles you can see - there’s more to a good figure than pecs, abs, glutes and quads. Your upper back is a crucial area to tone, both for physical appearance and comfort. Neglecting this zone gives you a clear “hump” caused by forward-rounded shoulders and a forward leaning neck. Not only do you end up looking like a slouch, but you are also vulnerable to neck and shoulder pain.

To reverse this trend, stretch chest muscles and do exercises that force you to retract the neck and shoulders. Good examples are rows, front lat pull-downs, and upward dumbbell flys. Don’t forget to stick your chest out while doing them, too!

Keep Your Hands Cold - “Cold hands, warm heart,” ...slim waistline? Perhaps. Holding a hand-cooling device (such as an ice pack or water bottle) can help you exercise longer. A Stanford study suggests doing this reduces your body temperature and helps you stay comfortable while saving energy for your workout.

Sweat ≠ Working Like A Turbo Jet - Sweat is part of homeostasis, or the function that allows your body to regulate itself despite changing environments. Perspiration increases in hot temperatures and intense activity, but you’re actually sweating all the time. It’s not a clear sign that you are burning any calories, however. For instance, sweating in a sauna does not mean you burned more calories than running in cold weather. So quit checking out your pit stains and focus on your heart rate monitor. An elevated heart rate and is the only real indication you’re burning fat!

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