If you enjoyed skating as a child, turn your old childhood past time into an exciting, new fitness program. Even if you have never skated before, skating is easy and fun to learn, and safe as long as you take some easy precautionary measures. So strap on some ice skates or roller blades and take […]
Daily Mindset and Behavior Is Important… Everyone has a certain mindset and daily habits that predict their behavior. Unfortunately, a lot of these beliefs can hold us back from the very things we want the most. This appears to be especially true when we are referring to our diet and exercise goals. It is predominantly […]
Clean eating is a current term for a long-standing movement. Many people believe that cleaning up the way we eat increases health benefits and energy levels.
The earliest signs of this trend began in the 1960’s and were visible in the health food stores that cropped up. Now, mainstream society has caught on to putting an emphasis on eating organic, whole foods, and cutting back on sugar.
What can clean eating do for you? Find out what foods to eat and how to eat them.
Benefits of Clean Eating
1. Take good care of your health. Intelligent food choices reduce your risk of disease, including heart disease, diabetes and certain types of cancers. You’ll also keep your body fit and strong.
2. Lose weight. Empty calories will cause weight gain, especially as we grow older. Healthy, nutrient-dense foods can help you eat less.
3. Enjoy flexibility. It’s difficult to stick to diets with a long list of forbidden foods. Clean eating lets you enjoy all different kinds of flavors and cuisines.
4. Eating healthy, whole foods also protects the environment. Clean eating is good for the planet as well as for those who inhabit it. Do your part to promote a sustainable food supply with green practices, such as buying local and choosing organic produce.
What to Eat
1. Switch to organic whole foods. Get most of your calories from foods in their natural state. Opt for brown rice instead of white. Consider a snack consisting of fresh fruit or vegetables instead of fruit-flavored cereal bars that is loaded with sugar.
2. Focus on eating vegetables and fruits with each meal. Aim for at least 7 servings of fruits and vegetables each day. It’s easier to do if you plan snacks and meals around soups, salads, and stir-fries.
3. Consuming healthy fats is not considered part of a healthy diet. The types of fats you eat may be more important than the volume. Monounsaturated and polyunsaturated fats, as well as omega-3s, are good for your heart and brain when you consume them in moderation.
4. Spread out the protein. Beans, fish, and lean cuts of meat that are preferably grass-fed beef or free-range chicken are excellent sources of protein. Your body breaks down protein more effectively when you eat small portions more frequently, rather than saving it all for dinner.
5. Drink alcohol responsibly. Fancy cocktails are often loaded with sugar and calories. On the other hand, a single glass of wine provides antioxidants and other important health benefits.
6. Stay hydrated. Our bodies need water even more urgently than food. The old saying about drinking 8 glasses a day is still a good rule of thumb.
How to Eat
1. Make time for breakfast. Start the day with a hearty breakfast. If you’re in a rush, pick something you can eat on the go, like a smoothie with yogurt, kale, and berries.
2. Read labels. Perhaps you rely on some convenience foods in order to juggle your busy schedule, family responsibilities, and busy travel. Make the best of your situation by learning to pay attention to nutrition labels. High-quality protein powder may be a good option when you are on the go. Frozen dinners high in salt and saturated fat may be a choice you want to eliminate from your daily dietary consumption.
3. Control portions. Almost any food can be adapted for clean eating. If you love bacon, choose lower fat versions, like turkey or Canadian bacon, and limit how much you eat. Asparagus lovers can indulge all they want, as long as they go easy on the butter.
4. Learn to cook. Preparing your own meals gives you more control over what you put in your body and will save you money also. Browse online for easy to use recipes, such as salads made with various veggies and chicken, or quick dinners with eggs and a variety of leftovers.
Makeover your diet with clean eating. Choose organic natural foods, and steer clear of artificial ingredients. You’ll look and feel better, and you may even live longer with a higher quality of life.
Your brain is made of 90% water, and your blood is made up of over 80% water, and your bones are made of 50% water. And that’s not even taking into consideration all the bodies cells, tissues, muscles and organs.
Water truly is the miracle drink.
You can’t go anytime you select water to drink. It provides the body a way to cleanse the harmful toxins. Water is an important part in regulaing our body temperature and also plays a vital role in every single chemical reaction inside our cells. It also plays a key role when it comes to lubricating our joints, it will promote healthy skin, and helps keep our digestive systems functioning smoothly.
Another one of the great benefits of drinking water regularly is that it boosts your energy levels and elevates your mood. One another important function of hydrating with water is that it helps to bolster the immune system, that can prevent heart diseases, cancer and even the cold and flu.
When the amount of water you drink each day is less than the amount you excrete, problems start to occur – starting with dehydration. Most people are chronically dehydrated, causing a lack of attention span, memory problems, and motor skills issues.
Dehydration can also cause brain tissue to shrink. When we don’t drink enough water, our brains have to put in a whole lot more effort to perform at the same level. There have been studies done on students during school exams, and for the most part, the students who did better brought in a water bottle with them to the exams. Drinking allows us to think more clearly, and gives us the ability to focus and concentrate better.
When you’re dehydrated, your skin looks sullen and feels dry because your body will prioritize hydrating your organs first. The first place your skin will suffer is the skin on your face. Severe dehydration can have lasting effects which can result in dizziness, weakness, fatigue, headaches, and sometimes even unconsciousness.
Water For Your Health
1. Helps your Bowel Movements
When we don’t drink enough water, our large intestines and the colon, takes the hydration it needs from our stool, making it hard – a clear sign of constipation. The good news is that drinking plenty of water will help eliminate all these problems. It will help the digestive system, alleviate constipation, and help to regulate your bowel movement.
2. Works as a Detoxifier
Our kidneys have the crucial job of removing toxins from our bloodstream, especially the main toxin in our bodies called BUN (blood urea nitrogen), which we pass through urination. If our water consumption is less than what it should be, your kidneys will have a hard time removing these toxins. Toxins are the remaining junk that’s unused and needs to be removed, like urine, stool, and sweat. Drinking enough water helps your kidneys rid these toxins quite easily.
3. Powers Muscles & Joints
According to studies, a mere 2-3% loss in water weight can cause us fatigue, weakness, and can decrease your ability to think clearly. It also has a negative impact on your athletic performance, so much so that if our muscles don’t get enough water, they start to feel tired and can actually start to reduce in size.
On the flip side, drinking lots of water allows muscles to be more elastic. It will provide our muscles with the energy they need and helps them perform at their optimum levels. In addition, water helps hydrate and lubricate the joints in the body, which helps reduce joint pain and prevents muscle cramps.
4. Satiate your Hunger
Any good dietician will tell you that drinking water, or eating foods that contain high water content, will curb our appetites. In addition, to go even a step further, water keeps us feeling full longer than other drinks because it’s such a high volume liquid.
Water also will boost your metabolism, and increase your body’s ability to burn fat. Drinking 2 glasses before a meal will help you digest and metabolize your food in less time.
5. Keeps Skin and Hair Soft
Water helps to improve skin hydration and improves the flow of healthy blood throughout the body, which gives you a much brighter complexion. It also helps rejuvenate skin cells and boost skin suppleness.
When it comes to your hair, because your hair is made up of 25% water, will shine brighter if you drink more water. Therefore, when you’re constantly replenishing your water intake, this can help to stimulate hair growth, as well as helps keep hair shaft strong, giving that shiny, glossy look.
How much is enough?
We’ve been told too many times to count that we should drink 8 glasses of water a day. However, the truth is, that’s an average guideline, and it’s not set in stone. How much you drink depends on your body and how much water will sustain it and provide it with ample nourishment. To calculate just how much water you really need, multiply your bodyweight (lb.) by 0.55. Then divide the result by 8. What comes up is the number of cups you need to drink on a daily basis.
Here are a few ways you can sneak in those recommended glasses of water in your daily routine:
Endurance training can help to make you happy, healthy, and certainly a more productive individual, even if you aren’t running marathons or doing triathlons. Try these helpful tips for improving your stamina safely and effectively.
Benefits of Endurance Training
1. It will boost your energy. If you feel exhausted and too tired to exercise, keep this in mind. Working out will lower your fatigue level, especially when you’re doing cardiovascular activities that enhance your aerobic capacity.
2. It will speed up your metabolism. Endurance training will speed up your metabolic rate even when you’re in a resting state. This means you can eat more calories without gaining weight, providing it is within reason.
3. It is a great way to make new friends. You’re sure to meet new and interesting people when you become a regular at your local pool, fitness club or running track. Get to know your neighbors and find out if they have similar work out interests. You may connect with a potential training partner.
4. You can create a peace of mind. There’s a scientific basis for the runner’s high you hear endurance athletes reference. Due to endorphins and other chemical reactions in the brain, long-distance rhythmic movements tend to produce euphoria.
Nutrition Tips while Endurance Training
1. Reading labels is important. Sports nutrition is a vastly big business, so you have a lot of energy product choices out there. Check the nutritional information on the label and avoid the bars and drinks that are full of sugar.
2. Counting calories can be helpful. Endurance exercise can consume in excess of 550 calories in an hour, but you don’t have to eat that much. Your body can’t digest and absorb food that quickly so it will satisfy the deficit by burning stored fat. You may want to take in some carbohydrates if your sessions last at least 2 hours, and add in some high-quality protein if you train for 3 hours or more.
3. Fuel up your body. Discontinue eating at least 3 hours before a race or other intense sports or activities. This will allow your blood sugar to stabilize. Complex carbohydrates are perfect for an ideal pre-race meal. It’s perfectly fine to feel a little hungry before a competition.
4. Be sure to replenish your resources. Once your race or workout has ended, you will need to recover and replace the nutrients and energy stores you’ve burned up. Try to eat a balanced meal with protein, complex carbohydrates, and healthy fats.
Safety Tips for Endurance Training
1. Staying hydrated is very important. Drinking water is essential before, during, and after exercise. One 16-20 ounce bottle an hour is a good rule of thumb during tough training.
2. Practice and train in moderation. Develop a workout plan with a gradual and balanced approach. Slowly increase your times and distances slowly. Engage in a variety of activities, including strength training and stretching. Take days off to rest as well.
3. Cooler is better. Athletes experience heat stroke frequently when training outside in weather that is hot. Wear protective gear and find an indoor track if it’s too hot outside.
4. See your physician regularly. Talk to your physician if you have any chronic aches, pains or heart palpitations. Seek help immediately if you experience chest pain or suddenly feel short of breath.
Other Tips for Endurance Training
1. Using health supplements. While it’s good to rely on whole foods for most of your diet, supplement with vitamins and protein may also help when you’re placing extra demands on your body. Some studies support the benefits of taking a quality whey protein, certain vitamins, and even caffeine in moderate amounts.
2. Warm up and cool down. Gentler movements before and after training may be especially important for endurance athletes. Cooldowns can reduce the risk of losing consciousness caused by stopping abruptly.
3. Listen to your body. Your individual condition and goals determine the regimen that will work best for you. Experiment until you find a winning formula that keeps you safe and fit.
For a longer, healthier, and more active life, try endurance training. Whether you’re gearing up for a Spartan run, triathlon or just running on a treadmill, endurance exercises strengthen your body and mind.
Visiting a fitness center can be intimidating and even overwhelming. You find yourself surrounded by people many years younger than you and wonder about which exercises and exercise equipment you can use safely.
However, as the baby boomer population ages, more facilities are catering to an older crowd. If you’re ready to sign up for a gym membership, try these tips for managing the physical and social challenges.
Managing the Physical Challenges
Consult your doctor. Speak to your physician before starting an exercise program, especially if you’re overweight or have been sedentary for some time. Your doctor can advise you about any medical conditions you need to keep in mind, such as high blood pressure. If you need more guidance, ask for recommendations for an exercise physiologist or nutritionist.
Check out weight machines. Even frail seniors may be able to strength train with air-powered machines where you just hit a button if the load feels too heavy. Resistance bands are another option. On the other hand, if your balance is strong, you may be able to continue using free weights.
Focus on low-impact aerobics. Protect your joints and adjust for a decreased maximum heart rate. Try swimming and dance classes that keep your feet on the floor. If you’re concerned about falling off the treadmill, look for recumbent machines that offer more stability.
Stretch gently. End each session with gentle movements that build up your flexibility. Extending your range of motion can also help you to live independently longer.
Remain seated if you like. Many exercises can be performed without standing up. Browse online for yoga moves you can do sitting on a gym bench.
Pace yourself. Walking is a great way to start moving, and your first exercise sessions may last only a few minutes. Increase the intensity of your workouts slowly to avoid injury.
Managing the Social Challenges
Sign up for group classes. Maybe your gym schedules custom-designed classes for members over 50. Whatever you find on the program, classes are a convenient way to meet your fellow gym members.
Choose a spot. If you feel conspicuous standing up front, position yourself at the back of the room or off to the side. You can often see the instructor better from a distance.
Talk with the instructors. Qualified trainers will be happy to suggest modifications and substitutions to deal with any medical conditions or injuries you may have. Many seniors are concerned about falls. Ask your instructor to show you exercises that can help you to balance.
Find an exercise partner. Look around for gym members your own age. Workout buddies can watch out for each other and provide motivation.
Invite your friends. Your membership probably includes guest passes and discounts. See if anyone you know would like to join you. You’ll look forward to workouts more when you share them with your friends.
Adjust your schedule. Noisy gyms can be irritating for some seniors. Ask the staff about what hours of the day tend to be less busy. You may want to designate the early morning hours as your regular time.
Arrange your soundtrack. Speaking of noise, you may prefer Chopin to the newer dance songs booming over the loudspeakers. If you’re unable to locate a gym that plays quieter tunes, you may want to wear earplugs or listen to audiobooks with your earbuds.
By the age of 40, most adults lose 1% or more of their muscle mass each year. Slow down aging with regular exercise. Training at the gym can help you make new friends while you strengthen your body and mind.
A recent study found that less than 10% of Americans are eating enough fruits and vegetables. According to the Centers for Disease Control and Prevention, fewer than 15% of Americans are consuming the recommended 2 to 4 daily servings of fruit, and less than 9% consume 3 to 5 servings of vegetables.
If you’re going to beat the cravings, you will need to rewire your brain so you crave Brussel sprouts more than bacon. Each time you choose healthier foods, you’re strengthening your desire for them. Take a look at these recommendations for changing the way you think and eat.
Changing the Way You Think
Remember your primary intent and focus is here. You will need to have a pinpoint focus on why you choose to consume nutritious whole foods. Eliminating empty calories can help you look and feel your best. You’ll have more energy, and will be less susceptible to illness or disease
Plan ahead. Ask yourself if a few minutes of munching on candy and chips is worth the consequences and the result. Would your future self-be better off if you snacked on a banana, celery, or baby carrots?
Study nutrition. It is quite simple to google information or perhaps do a YouTube search if you prefer video learning, for all the information you need to fully educate yourself on what foods to eat to maintain a healthy diet, and become a fat burning machine. The more you know about how your diet affects your health, the stronger your motivation will be. Schedule a session with a registered dietician or browse online to learn more about reading food labels and restaurant menus.
Form new habits. It’s easier to start a positive new habit than to break an old routine. If you’re used to eating a donut with your coffee, treat yourself to a few almonds instead of going hungry.
Focus on rewards that don’t involve food. If emotional eating is a concern, you may need to seek gratification elsewhere. Reward yourself by buying yourself a new shirt or pair of jeans, or spending time with friends at a special place like a theater, hiking in the mountains, or any other fun activity you enjoy doing.
Recruit support. Speaking of friends, social support is vital. Surround yourself with others who are trying to eat well so you can share encouragement and feedback.
Changing the Way You Eat
Add healthy fats. You may have noticed a recent shift in nutritional advice. Experts are now talking less about avoiding fats, and more about choosing healthy fats. Broccoli can be a lot more appealing when you drizzle on olive oil.
Hunt for deals. Perhaps the high price of some superfoods is putting a damper on your organic grocery store shopping. Shop for seasonal produce or you can even grow your own. Stock up on inexpensive staples like beans and lentils. Visit the bulk bins where you can save on packaging costs, and sample small quantities until you discover your favorite grains and seeds.
Beautify your place settings. Presentation makes a big difference. Sit down to eat. Create an attractive centerpiece or light candles. Use colorful dishes and bowls.
Branch out. If kale is starting to bore you, experiment with other salad greens like oakleaf or mizuna. Sign up for cooking classes or visit the library for more ideas about what to make for dinner.
Carry snacks. Bring hummus or yogurt to the office with you for your afternoon break. You’ll soon like your own fresh food better than the packaged goods in the vending machines.
Make it convenient to eat healthy foods. The foods we crave are often the ones that require a minimal effort like cookies and frozen dinners. You can make healthy substitutes just as handy. Keep a bowl of fruit on your dining room table. Buy whole-wheat pizza crusts you can top with cut vegetables and cheese for a hot meal in minutes.
Imagine looking forward to a bowl of beets with the same enthusiasm you usually reserve for double-fudge brownies. Some simple mental training, along with adjusting a few lifestyle habits, will have you craving food that’s good for you.
Sometimes satisfying your thirst comes at a stiff price, in fact, what you drink matters as much and many times more than what you eat. So many drinks are unhealthy and if you are choosing to live, a healthy life and follow a healthy nutrition plan, then you need to choose drinks that are healthy as well.
There are many drink choices for you to choose from, and some of them are worse than others, in fact, you may be surprised by some of those that made this list of the worst drinks for your health.
Let’s take a look at the most unhealthy drinks and how they are harmful to your health.
22 Worst Drinks For Your Health
Soda includes fruit flavors and colas. Arguably, the absolute worst, most unhealthy drink ever made, soda is a concoction of chemicals and sugar, that’s it. Nothing else. No nutrients, nothing good, and actually all that is bad. For a 8 Ounce Can Of Soda there are 150 EMPTY Calories and 39 grams of sugar
Better Option: Club soda
Think diet soda is okay? Think again.
While the artificial sweetener, aspartame that is often found in diet soda is supposed to be a sugar substitute that supports weight loss, it may have the exact opposite effect.
Your body is intuitive, and so when your body takes in artificial sweeteners it recognizes it as something sweet being ingested, which makes it anticipate calories be drank, but since there are no calories in diet sodas the body reacts in confusion by stimulating the release of hunger hormones causing cravings for high-carb disasters, such as cookies, chips and other unhealthy junk food.
Better Option: Club soda
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Energy Drinks and Shots
When you turn over an energy drink, the nutrition label is absent and replaced with a supplement facts panel. These two labels look very similar, and to consumers, there may seem like there is no difference at all. Sadly, this isn’t the case.
U.S. News recognizes that while nutrition labels are regulated by the U.S. Food and Drug Administration, the supplement industry does not have to follow the same regulation. They have little oversight as to what they must disclose about their products. Many energy drinks don’t actually disclose the variety of stimulants that go into the product and will often list them as a “proprietary blend.”
This means that it is possible you could be drinking dangerous amounts of stimulants, or even stimulants that interact with your current medications and not even know it.
These drinks contain, among other ingredients, lots of caffeine, guarana, ginseng, taurine, ginkgo biloba, glucuronolactone, and sugar.
The Substance Abuse And Mental Health Services Administration reports that emergency room visits connected to energy drinks doubled in numbers from 10,068 visits in 2007 to 20,783 visits in 2011.
Adverse Effects Related To Energy Drinks:
The World Health Organization reports plenty of research that shows drinking energy drinks, with high-risk behavior, such as combining them with alcohol, is dangerous. One study of US College students discovered that the combination of alcohol and energy drinks resulted in a higher probability of adverse reactions as compared to drinking alcohol only.
Better Option: Natural caffeine sources, coffee, green tea and black tea.
Sports drinks are used to replenish electrolytes lost during exercise or sporting activities, but the problem is most come with unhealthy ingredients: sugar, high fructose corn syrup, and lots of sodium. 8 Ounce Serving Contains:
Better Option: Natural Electrolytes Blends
Electrolytes balance bodily fluids and hydrate the body to greatly boost energy and you can skip the high sugar sports drinks with these naturally low sugar electrolyte boosters.
Natural Electrolyte Nutrients
Natural Electrolyte Foods
Drink It- Any of these ingredients can be blended into smoothies or juices. Add a teaspoon of salt to water to make a quick natural electrolyte boosting drink.
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