Read Part 2 of this Post Frappuccinos And Other Coffee DrinksCoffee has positive health benefits, but add to it lots of sugar, syrups, drizzles, whipped cream and artificial flavors and you turn a very good drink with positive health benefits, into something very bad. Mochaccinos, Frappuccinos, and other coffee drinks often have as many as 1000 calories per serving; that offset all the great benefits, that coffee has to offer. Bottled coffee drinks sold in many supermarkets and convenience stores nationwide are filled with sugar and fat from cream and milk and of course preservatives. It is quite obvious something has to keep them fresh since they sit on store aisles without requiring refrigeration. Better Option: Drink your coffee black, or add ultra-filtered milk or a dash of fresh cream, and during the hot summer months try pouring it over ice for a healthy and refreshing coffee treat. Bottled Nutrition ShakesMany bottled nutrition shakes are not as healthy as they are marketed to be. They also include plenty of sugar, high-fructose corn syrup, and even hydrogenated oils (trans fats). Always read the labels, and check the list of ingredients. Better Option: Get a high-quality casein or whey protein powder and make your own protein shakes. Fruit Juice DrinksFruit juice drinks are disasters, filled with sugar, and some have high-fructose corn syrup and artificial flavors. Better Option: Juice your own fruits and vegetables, when you can control the ingredients you control your health. Bottled SmoothiesBottled smoothies certainly are more convenient than making your own, but many are filled with lots of extra sugar, and plenty of calories. By using a sweetener such as the sugar form of fruit puree, manufacturers of these drinks get away with the “no sugar added” label misleading consumers into thinking they are getting a low sugar drink, when in fact that puree adds lots of sugar and extra calories. Better Option: Make your own smoothies, so you get lots of nutrients and none of the bad. Read Part 4 of this Post from https://www.healthy4lifeonline.com/you-are-what-you-drink-part-3/
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Read Part 3 of this Post Vitamin Infused WaterA product that is infused with vitamins must be a healthy beverage, right? Think again, as those vitamins come at a high price in the form of tons of needless sugar and other junk that you don’t need. 33 grams of sugar on average per bottle! That is only 3 grams less than soda! Better Option: Take a multivitamin instead or simply eat more vegetables and other plant foods to get your vitamins. Bottled Ice TeaBottled ice tea is another high sugar disaster, and some products have high fructose corn syrup and preservatives. Better Option: Brew your own tea at home or buy all natural UNSWEETENED fresh brew tea products stored in the refrigerated aisles of the supermarket but be sure to check the list of ingredients. Flavored MilksLove the strawberry, banana, and other flavored milk products? Think again! The sugar in flavored milk is not the naturally occurring lactose found in regular milk but is granulated white sugar added during the production process. Better option: Mash fresh strawberries at home and mix them into milk or make milk and berry smoothies. Sweetened Nut MilkSweetened nut milk is loaded with unnecessary added sugar and therefore empty calories that contribute to weight gain. Always choose unsweetened nut milk. Nut milk is also lower in protein than animal or soymilk. Almond milk, for example, is only 2% real almonds, so they lack the vitamins, minerals and have less protein than eating nuts in their raw form. Better option: Choose unsweetened nut milk or eat whole raw nuts Regular MilkGrain fed cow milk has more sugar, and less protein than grass fed cow milk. Grass fed milk is also higher in omega-3 fatty acids (heart health), and conjugated linoleic acid (improved immune system health, healthy bone mass, and reduced body fat). Oh, and if you ever taste organic grass-fed milk, you will never go back to the traditional stuff. Better option: Ultra-filtered organic milk has only 5 grams of sugar (50% or less than regular milk) and double the protein of regular milk. Read Part 5 of this Post from https://www.healthy4lifeonline.com/you-are-what-you-drink-part-4/ Read Part 4 of this Post EggnogYour holiday tradition is loaded with fat, sugar, and cholesterol. 8 ounce serving contains
Is there anything more that needs to be said? Ice Cream MilkshakesWho doesn’t love a thick and creamy ice cream milkshake? But before you head to your favorite ice cream shop, think again.
And this is just one example, some others are far worse having 150 grams or more of sugar and double the calories. Better option: Make your own cold smoothies using ice, nonfat Greek yogurt, and fruit. Or blend sugar-free nonfat frozen yogurt, filtered milk, and fresh berries or dark chocolate (60% cacao) for a healthier version of the milkshake. Instant Hot CocoaInstant cocoa is another dismal disaster that turns a great thing bad. High quality cacao contains key antioxidants that promote good health and prevent premature aging, but instant cocoa drinks add tons of sugar that make them very unhealthy. Better option: Make your hot chocolate using high-quality cocoa powder and keep the sugar to a minimal. Coffee CreamersHere is a perfect example of the disastrous results that occur when food is made in a factory.
Better option: Ultra filtered milk or any grass fed milk or even a dash of real cream or half and half Packaged Coconut WaterMost of the coconut water products marketing today often contain lots more sugar (as much as two times) than you need or that you should ingest especially as compared to natural coconut water. Another point here is that packaged coconut water products include much less fiber than the real thing. One of the primary benefits of coconut water is potassium content, a natural electrolyte that helps hydrate your body. A study conducted by Consumer Lab discovered that two of the most popular brands of coconut water actually did not contain the amount of potassium electrolytes as were listed on their labels. Better option: to re-hydrate after a workout, eat a banana and drink some fresh filtered water, eat some red, orange, or yellow fruits or vegetables, all of which are naturally high in potassium and magnesium (natural electrolyte) or make them into a fresh smoothie. Read Part 6 of this Post from https://www.healthy4lifeonline.com/you-are-what-you-drink-part-5/ Read Part 5 of this Post Sugary And High Fat CocktailsNext time you’re at your favorite bar, consider this:
In general, the fanciest cocktails are usually the highest in calories and sugar. Better option: hard liquor such as scotch, tequila, or vodka with club soda, water or fresh lemon, lime juice or Triple Sec. Red or white wine, Bloody Mary with fresh tomato juice and light beer are also better choices. Slushies and IceesSlushies and Icees are full of sugar and loaded with calories. And even worse, many fast food places and convenience stores do not clean the machines that produce these drinks as often as they should (if ever) and so your drink may wind up being filled with mold. Better option: make frozen fruit pops at home, freeze any fruit you like and enjoy! Frozen And Premixed CocktailsFrozen and premixed packaged cocktails are loaded with empty calories (on average 280 or more per drink, some have more than a donut)and include sugar, preservatives and high fructose corn syrup! Better option: Add muddled strawberries and fresh lemon slices as your mixer or simply opt for club soda added to your favorite hard liquor with fresh limes or lemon. Ginger BeerGinger beer is one of the unhealthiest beers on the market with more calories than your average soda at 170 calories for each 7-ounce serving. Better option: light beer
Avoid The Market ShelvesThere’s more bad news. Consider for a moment that most fresh whole foods require refrigeration or they spoil. This goes for dairy, produce, meats, and drinks. So, what do you think is keeping all those drinks found on the shelves in your local market? Plenty of chemicals, most of which you can’t even pronounce. Not something, you really want to put into your body. Check LabelsBe sure to read nutritional labels of any drinks you are choosing as you can quickly determine their sugar content, calorie counts, and nutritional value.
Final ThoughtsDoes any of the above surprise you about many of these beverages marketed to the public today? Perhaps they do, especially since some are advertised and marketed with kids and teens in mind. What you drink matters as much as what you eat, and it’s really up to the consumer to take the time to read labels, investigate ingredients and nutritional data to make the best choices for the good health of you and your family. Drink well and take care! from https://www.healthy4lifeonline.com/you-are-what-you-drink-part-6/ You can lose the weight you have always wanted if you set your mind to it! Are you ready to take the necessary steps to achieve the body of you have always dreamed of? The biggest obstacle you have to address is actually your self-discipline and willpower. You may have fallen into a bad daily habit cycle. The cycle starts with eating a bad diet full of bad fats, simple carbs, and processed foods. It is these types of foods that make you feel tired and lazy continuously. Then, because your body has been sucked of the necessary energy you need to maintain an active lifestyle, you don’t feel much like working out. So what’s the end game? You end up with no willpower whatsoever and you feel terrible and hopeless. But there is hope! You can make the changes necessary if you truly want to lose those unwanted pounds, you first have to work on building the willpower to make it happen. Here’s a list of things to consider when building up your willpower: 1. Don’t Wait For Something negative To Happen. Your willpower is inside of you and you don’t want something bad to happen in order to expose it.
2. Pay Attention To Your Portion Size. This is one tip that can allow you to start small. It’s hard to work on your willpower if you’re trying to go from one extreme to another. Decide that you’re going to enjoy the same food tonight that you would normally eat – but give yourself a smaller portion size.
3. Give Yourself A Cheat Day. It’ll be an easier change for you if you allow yourself some time to adjust once in a while. Tell yourself that next Saturday you can enjoy that pizza for dinner or that ice cream for dessert. You’ll be less likely to toss in the towel knowing that you can eat some pizza next Saturday instead of “never.”
4. Take Pictures of yourself. You can motivate yourself to lose weight by taking some self-portraits. We usually don’t have the best idea about how we truly look until we see ourselves in a photograph or even a mirror. Keep a picture with you and look at it when you feel like giving up.
5. Make A Grocery List. Write down all the foods you enjoy eating, then decide whether or not these items are healthy or not. Chances are there are at least some healthy foods that you actually enjoy eating – such as fruits and vegetables. Make sure you start buying these foods for your home and eliminate the unhealthy choices. 6. Exercise Consistently. Adding exercise to your routine can also be a daunting task if you try to jump in too fast. Nobody is telling you that you need to join a gym and engage in rigorous workouts if that’s not your style. You’ll actually be surprised at how energized you can feel just by taking a 30-minute walk, three times a week. Just be consistent, and build on it. 7. Set Small Goals. No matter how you decide to approach your weight loss, it’s important to start with small goals and remain in good spirits. Doing too much, too fast will only set you up for failure. Instead, set small, manageable goals like one pound per week, or walking 3 times a week. By focusing on the smaller, more attainable goals, you’ll actually see results far more quickly. In the end, remember to reward yourself for the positive results. After all, you deserve it! Once you have established the willpower to succeed at weight loss, you can succeed at anything in your life. from https://www.healthy4lifeonline.com/gaining-the-willpower-to-lose-weight/ How many different crazy or fad diets have you tried before? I think most of us know this isn’t the proper way to lose any of that extra weight, we still hope that this one is the quick fix we’ve been hoping for? It’s time to stop watching and ordering diet plans from the infomercial-driven market and realize that the real secret diet plan is in natural methods of weight loss using nature’s own miracle foods. By including natural foods and strategies, you’ll be able to lose the weight you have been trying to get rid of for good. Here are some natural foods that will help you in your weight loss battle: 1. Choose brown rice over white rice.Why brown rice? The answer is quite simple, it has more fiber. Brown rice is loaded with fiber. Due to the simple fact that the rice’s hull is kept intact during its processing, it retains its fiber content.
2. Choose sweet potatoes over white potatoes.They are slower digesting complex carbohydrates and Sweet potatoes are high in anti-oxidants and vitamins and are absolutely delicious as well.
3. Water is at the top of the list for a natural weight loss program.It may sound pretty obvious, but the truth is, most of us don’t drink enough water every day. Not only does water flush out toxins and impurities, but it also helps in raising the metabolism, regulating body temperature and keeping our heart and brain healthy.
4. Legumes and beans.The benefits that beans and legumes provide are absolutely outstanding! They’re low in fat and high in fiber, making them a great choice for weight loss. They’re also extremely heart-healthy.
5. Fruit is an excellent addition to any natural weight loss regimen.It provides natural energy to make exercising easier and it’s loaded with fiber to keep us full and curb cravings.
6. Vegetables are one of the key building blocks to good nutrition, and essential to weight loss success.High in vitamins and nutrients, veggies also provide us with energy to keep us going throughout the day. Plus, they have very little sodium, so they reduce bloating and water weight gain.
7. Eat organic and raw.It’s always the right choice when trying to lose weight naturally to eat only organic fruits and vegetables as much as possible. Organic produce is free of pesticides, preservatives, and free radicals. And raw foods retain all of their natural vitamins and minerals. By removing these dangerous chemicals from your body, weight loss can occur that much easier.
Following through with your decision to lose weight can sometimes seem overwhelming. But if you approach it with a few natural tips and tricks under your belt, you’ll be that much closer to weight loss success! from https://www.healthy4lifeonline.com/natural-weight-loss-strategies-you-can-use-daily/ You know that a good workout is a perfect way to start your day, but it can be difficult sometimes to find 30-60 minutes for a quick workout in your busy schedule. Below are a few suggestions for how to make some time available in the morning, along with a few exercises that will make you look forward to getting out of bed in the morning. Tips for Freeing Up Time in the MorningGet a good nights sleep. If you wake up sleepy in the morning, you more than likely need to get a better nights rest. Try to maintain a consistent bedtime and be sure to turn off the electronics an hour before you sleep to allow your brain to relax. In the morning you’ll do everything faster and more efficiently when you feel fully alert. Skip the two shower morning. No need to shower until after you exercise. Get up, splash a little cold water on your face, and get after it. You’ll waste less water and will avoid dry skin in the process. Keep your look simple. Tell your hairdresser a low maintenance hairstyle is needed, that requires little daily maintenance. And reduce the number of beauty products you use. Keep your workout gear organized. You’ll always know where your bicycle helmet is if you keep it by the front door. Keep your gym bag packed and in your car trunk so you’re always ready to go. Put your clothes out the night before. So you don’t have a wardrobe decision in the morning. Get your outfit ready before you go to bed. Eat during the commute or at work. It’s nice if you can sit down for breakfast but sometimes you need to eat on the go. Try a yogurt drink or a protein shake you can consume quickly in the car or at the office. Seek out family support. It’s always easier to free up your time and make positive life changes when you have the assistance of your family. Ask your kids to take on more independence and complete more of the tasks needed for getting ready for school. It will also give them a better sense of responsibility. Tips for Morning Workout SessionsTrips to the gym. Become an early bird at your gym. There is often fewer people at that time and you can get your workout done quicker. The people who are there early also tend to be more committed, so it may give you some inspiration. Try working out at home. Consider using your own treadmill, elliptical or recumbent exercise bike. You can stay fit without a gym membership. Try popping in a DVD of a recorded workout, or stream a live workout. Cleaning your house will help you reduce your waistline while you take care of your house or do some yard work. Mopping the kitchen floor will help you burn around 200 calories and high-intensity activities like shoveling snow burn up more than 400 calories. Join in on an exercise class. Scheduling a class will put you on a schedule and give you the incentive to be at the gym prompt and on time. Check the morning schedule at your local yoga studio. Community centers and local park programs often offer sport or fitness programs at little or no cost. Train at work. Many companies are investing in employee wellness programs. Your boss may be happy to lend the conference room for a session of step aerobics before work. Head out to a park. If you live or work in the city, you can still enjoy exercising outdoors. See what’s going on at your local park. There may be a running track, fitness stations or drop-in Tai Chi classes. Dive into a pool. Public pools are another great venue in the early hours. Swimming gives you all the benefits of a full body workout while being easy on your joints. It’s a great option for people with arthritis or other conditions who need low impact routines. Daily exercise can help you lead a longer, healthier, and more happy life. Put physical activity first on your morning schedule. You’ll feel more energetic all day long. from https://www.healthy4lifeonline.com/squeeze-in-a-workout-before-work-when-time-is-tight/ Does your workout suffer during busy seasons and rush hours at your local health club? Most gyms fill up during certain times of the year like just after the new year, when new members are trying to fulfill their New Year’s resolutions. After work is also a very busy time when daily commuters that work 9-5 are squeezing in a session before making the commute home for the evening. If you enjoy a busy gym, and the social aspect that goes along with that, it’s all good. On the other hand, if you’re tired of waiting in line for an exercise machine or a pair of dumbbells, try these strategies for avoiding the crowds or learn to workout in a busy gym. How to Avoid a Crowded GymThe beautiful outdoors. Exercising outside gives you a chance to enjoy the scenery and soak up some natural sunlight. You will improve your energy level and it can keep you motivated. Plus, there are activities to match every season, like ice skating in winter or hiking and swimming in the warmer months. Hanging out at home. Getting your workout in the comfort of your own home can be the easiest of all solutions. Install a home a gym or pick up a few pieces of simple equipment like a jump rope, an exercise ball or kettle bells. Hire a personal trainer or watch exercise videos if you need instructions. Hit it hard on weekend mornings. Most gyms are very slow on early Saturday and Sunday mornings. Get out of bed early and check exercising off your to-do list before you begin your day. Staying up late can be a better option for you night owls. Browse online to see if there’s a 24-hour gym in your neighborhood. As long as the physical activity before bedtime doesn’t interfere with your sleep, you may prefer lifting weights later at night. Use vacation time wisely. If you have vacation days built up, use them to plan some fun activities. Instead of laying around on the beach, go hiking or on a mountain climbing trip. You’ll return home with new skills and you will feel reinvigorated. Try flex time at work. If your boss agrees, you may be able to hit the gym while everyone else is stuck behind their desk. Ask about a flex-time schedule that allows you to work earlier in the morning and take a couple of hours off midday, and then return to finish up your workday. See if you can take a longer lunch hour as long as you make up the hours, or perhaps work fewer days, but longer hours on the days that you are there. How to Deal with a Crowded GymTake a group class. Reserve your spot by signing up for Spin, Yoga or CrossFit. The music and camaraderie may help you to burn more calories with less effort. Share the equipment. Weightlifters have a tradition of asking to work in. Partner up with someone so one of you uses the barbells or the abs machine while the other one rests between sets. Reduce rest periods. Then again, you may want to cut out the downtime altogether. Instead of trying to find a bench to sit on until you’re ready for your next shoulder press, try a circuit workout that will target different body parts so you complete your workout faster, and you will burn more calories. Increase the intensity. Another way to spend less time dealing with crowds is to increase the speed or amount of resistance. You can be out the door in half the time. Try something new. Observe your surroundings or ask the gym instructors about which equipment seems less popular. You may find that you love the rowing machine that most members have been ignoring. Be more flexible. Navigating a crowded gym usually comes down to thinking creatively. Be open to experimenting instead of sticking to a rigid routine. You can have a great workout even when the gym is overcrowded. Or simply adjust your timing to avoid the crowds or plan a routine that keeps you moving when there is a short wait for the strength training equipment. from https://www.healthy4lifeonline.com/12-ways-to-cope-with-a-crowded-gym/ Are you looking for a great way to get in shape, but haven’t found a form of exercise that can keep your attention and motivated? Is every type of exercise you’ve tried boring and mundane? If so, martial arts may be right for you. Believe it or not, martial arts can help you increase your quality of life in ways you might not have otherwise considered! Here are 5 exciting ways martial arts can bring greater joy to your lifeBuild the body you desireExercise is the quickest way to improve the way you look and feel. Martial arts will increase your cardiovascular fitness, physical stamina, and flexibility. Your agility will also improve through the punching and kicking drills of martial arts. With most forms of exercise, you spend the entire workout thinking about how long you have left until it’s completed. With an hour-long class, because of the involvement with your fellow students and instructor in martial arts, your training session is over before you know it. You hardly notice the time passing, but you’ll quickly notice the results in the mirror. A martial arts class is a great way to tone your body and lose a few pounds. You’ll look forward to showing up for each class and you’ll enjoy the active lifestyle that leaves your mind and body feeling invigorated. Learn self-defenseIn addition to toning your body, martial arts teach you to defend yourself. You’ll be able to fend off an attacker should the need arise. Even kids who are often picked on in school can learn to defend themselves against bullies with martial arts. Increase your self-confidenceAs your body becomes stronger, so will your self-image. As your skill and physical capabilities improve, you’ll begin to feel more confident. You’ll look forward to seeing the physical changes in the mirror each morning instead of dreading it, and meeting new people at your martial arts school will become an exciting adventure. Also, as you learn new skills, your confidence in your ability to think through challenging situations and solve problems will increase. Tasks that you once thought were impossible will seem within reach. You’ll be more confident to try new things and expect success. Strengthen your mental focusEvery martial arts discipline emphasizes mental focus. In addition to learning physical skills and techniques, you’ll also learn to clear your mind and focus on the task at hand. This mental focus will benefit you in every area of your life. Instead of being scattered and unable to concentrate, you’ll discover within yourself a peace and focus that you never knew was possible. Relieve your stressMartial arts provide a tremendous outlet for frustration and stress. Besides releasing pent-up stress, when you’re focused on learning the skills and techniques in a class, you’ll keep your mind off of the stresses of family life or the day to day challenges of your job. The heart-pumping exercise, sparring matches, and mental distractions provided by martial arts is a perfect combination for anyone seeking an exciting way to get in shape. If you’ve tried other forms of exercise without success, give martial arts a try. You’ll be glad you did! Healthy4LifeOnline advocates fitness of all types. We offer the best reviewed boxing gloves and accessories to aid in your fitness journey. from https://www.healthy4lifeonline.com/5-benefits-of-martial-arts/ Every once in a while it is time to Spring clean your exercise routine to rid yourself of the winter blues and get a jump on the upcoming swimsuit season. Should you jump on a treadmill? Start lifting weights? Join a spin class? Zumba? So many options. Here are some tips for getting ready to work out this spring and for keeping yourself motivated. Preparing For Your Spring Exercise RoutineFirst off, it is a great idea to pay your doctor a visit. If you haven’t been active for a while, a checkup with your doctor will give you the okay to begin an exercise program. This is especially important if you’re over 50 or have serious health conditions. There are effective exercises for almost every fitness level so it’s worth taking precautions to keep safe. This is a good time to Set goals. Formulating clear and realistic goals is a great way to keep yourself motivated. It will also give you a baseline for keeping track of your progress. You may want to lose weight or work your way up to completing a marathon. A good start is selecting a good pair of shoes. Athletic shoes are one of the most important pieces of exercise attire you can have. Buy shoes that are appropriate for your current activity, whether it’s golf, basketball or running. Replace them as often as needed when they show wear and tear, which is usually every 4-6 months if you run regularly. Get your equipment organized. You can get a great workout without overspending on good equipment, but you may want to invest in some pieces that will allow to you exercise at home. You could invest in your own recumbent or treadmill, or buy an exercise ball. If you prefer to use free weights, you can do strength training at home even if your space is limited. Designing Your Spring Exercise ProgramOutline a balanced exercise program. A well-rounded workout routine usually includes a mixture of cardiovascular, strength and flexibility training. Give yourself a little time to warm up at the start of each session and to cool down when you are finished. Don’t jump in and start overworking yourself. Work up gradually, and focus on the quality of your efforts. When you’ve mastered good form with some basic exercises, you can increase the length and intensity of your workouts. A sensible approach will help you to avoid injury and remain positive about your progress. Choose activities that fit with your schedule. For optimum results, you’ll need to work out about 30-60 minutes a day with enough days off for rest and recovery. Organize workouts that fit into your work or leisure time schedule whether it’s before or after work or even fit them into family time and enjoy exercise together. Sticking to Your Spring Exercise ProgramKeep it from getting boring with variety. Keep your workouts interesting by changing up your routines regularly. You could alternate between swimming and playing basketball. Enjoy the convenience of your treadmill on workdays and go running in the park when you have more time on weekend mornings. Try something new. Rejuvenate your spirits by taking on a new challenge. Sign up for rock climbing classes or dance lessons. Buy a new exercise video or browse through the selection at your local library. Netflix has exercise videos on demand for you to watch instantly. Put yourself in good company. Get an exercise buddy so you can support each other in pursuing your fitness goals. Sign up for mother and baby exercise classes at your local community center and make some new friends. Reward yourself. Reward yourself with anything but fattening foods for sticking to your exercise regimen. Buy a new pair of jeans in a smaller size or sample a healthy new snack that you’ve never tasted before. Have fun. Exercise is a lot easier if you keep it fun and enjoyable. Pick the activities that you have a passion for, and give yourself a reasonable time off when you need it. Designing a spring exercise routine that works for you will help you look and feel better, and become more fit. Allow the change of seasons to renew your fitness commitment. You can have fun while you improve the way you look and feel. from https://www.healthy4lifeonline.com/give-your-exercise-routine-a-spring-cleaning/ |
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