Staying Healthy On the Go is Easier than You Might Think

05/19/2016 Leave a comment

Photo credit: Velislav Panchev CC BY-SA 4.0-3.0-2.5-2.0-1.0

In this day and age, hectic personal and professional schedules often make staying healthy seem like a distant possibility. Going to the gym or indulging in a long exercise routine at home can be difficult to fit into a day, along with preparing the food you need to eat well.

Staying healthy on the go is much easier than you might think! Healthy living can easily be incorporated into your busy schedule, thus enabling you to be healthy and productive at the same time. Take a look at the following health tips for busy people and customize a plan that works for you.

The Importance of Routine

Staying healthy on the go involves advanced planning and a fixed routine in context with eating, sleeping, and exercise. A strict no-excuses plan of action will enable you to turn fitness and health into a habit rather than something which you indulge in occasionally.

Understanding your own health and fitness goals will be the first step to being healthy; this will be followed with a weekly meal plan. Pre-planning and preparing your meals will enable you to eat healthier while on the go, and will prevent you from giving in to unhealthy food cravings. Carrying a bottle of water is also a good idea, as you will need to stay hydrated throughout the day.

Exercise is Vital

There are little things you can do throughout your day that will enable you to get the exercise you need without having to resort to an expensive gym membership. From choosing to walk or bike to work to climbing the stairs instead of taking the elevator, there are a number of small changes you can make that will keep you fit and healthy even on the busiest days.

For those who travel frequently, you could consider packing a portable gym with you, such as a yoga mat, resistance bands, running shoes, or your favorite bodyweight workout DVD, all of which will facilitate an effective cardio and strength training routine on the go. Also, fitness trackers and pedometers like Fitbit are ideal for tracking your physical activity and providing a motivational tool for increasing the steps you take each day on the road or at home.

Staying healthy on the go involves just a few small lifestyle changes, which will enable you to eat healthy and stay physically active. These changes are important for your health and will also serve as a stress buster for the busiest people. Exercise gives you endorphins, which contribute towards making you feel happy and relaxed. You can also invest in a few portable exercise items such as a skipping rope or resistance bands, which are easy to carry around with you and will enable you to follow a no-excuses policy when it comes to staying healthy at all times.

 

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Waiting for the Sandman: Tips on How to Fall Asleep Faster

04/26/2016 Leave a comment

Photo credit: Emoji One [CC BY-SA 4.0]

To ensure optimum cerebral and physiological performance, the average human should get at least eight hours of sleep a day. A neglect of sleeping pattern or insufficient hours of productive sleep can be detrimental to the body in more than one way. A loss of sleep or insomnia can lead to weight gain, problems of high blood pressure, and a lowered immune system. Sometimes the solution to insufficient sleep can he attained by simply understanding how to fall asleep faster.

There are several advantages of getting a good night’s sleep. A proper sleep cycle ensures maximum productivity of the brain and keeps our emotional health in good order. The brain is one of the most overworked organs of the body. Although it is not at complete rest while we sleep, it gets enough time to reboot itself and get ready for the next day. Sleep deficiency does not only hinder learning, it also has adverse effects on our decision making faculty. Lack of sleep can result in making a person emotionally imbalanced and can lead to concomitant behavioral changes. More often than not, people with anger issues and irritability suffer from sleep deprivation.

Advantages of Sleep

There are several benefits of sleep. For instance, sleep controls the body’s regular flow of ghrelin and leptin – hormones to make us feel hungry and full respectively. A study has shown that the flow of ghrelin rises exponentially to the total reduction of the flow of leptin in case of sleep deprivation. That is why people with sleeping problems tend to feel hungrier than people who get well-rounded sleep.

If you need to know how to fall asleep faster, there are several ways of ensuring a restful night sleep that you follow. Taking a bath before going to bed is a good idea, because it helps to relax our body and calms our mind. Some people find drinking milk before going to sleep very beneficial. Then there are others who always sleep with mild incense burning on their bedside table.

How to Fall Asleep Faster

In case you feel you lack proper sleep, you could try to improve the ambience of your bedroom to maximize comfort. Design your bedroom to give it a calming effect. Keep the temperature of your room between 60 to 70 degrees Fahrenheit and do remember to turn out the lights. If you are one of those people who cannot sleep in total darkness, keep a light on in the other room or maybe keep a window open to let a crack of light enter from the streets. You could wear a night mask to block out light and listen to soothing music before going off to sleep.  The benefits of sleep are endless. Still wondering how to fall asleep faster? Simply lay on your bed with your eyes closed, relax, and count those sheep!

 

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Strengthen the Bond between You and Your Partner by Working out Together

02/24/2016 Leave a comment

Image: Robin Reichert

When love is in the air and you have the most beautiful person in the world as your partner, you definitely want to spend as much time together as possible. Eating together, sleeping together, and watching movies together are all activities that many couples enjoy, but one of the best activities of all to enjoy as a couple is working out.

Couple exercises are not just intimate, but also a whole lot more entertaining and inspiring than working out by yourself. A workout with your partner will motivate you and keep you going. Your partner will make it worth your while to exercise. And at the end of it all, you both emerge as a gorgeous couple who are the envy of everyone.

Benefits of Exercising as a Couple

A workout with your partner is very beneficial in a variety of ways. First and foremost, you will both act as great motivators for each other. Push each other when one of you feels like giving up.

You can also learn a host of other things from one another. Maybe one of you is good with high intensity workouts, while the other one prefers low intensity workouts. Synchronize with each other to form your own unique fitness routines. This will also help you bond and become more intimate over time.

Workout Ideas for Couples

There are so many things that a couple can do to keep fit. Here are some ideas for fun couple exercises that will make you want to workout with your partner right away:

  • Hiking: Weekend hiking tours will not only push you to burn calories, but it will also be a wonderful time spent with your beloved in the lap of nature.
  • Indulge in sports: Playing sports like basketball, tennis, and badminton will not only improve your hand-eye coordination but also help you shed extra fat. The competitive edge is even more exciting when your partner is involved.
  • Learn martial arts: While you both learn something new and useful, you also help each other to improve your skills through constant practice.
  • Dance: There are so many forms of dance to choose from that will not only help you to sizzle your personal chemistry but also help in a complete body toning. Salsa, Hip Hop, Flamenco, Quick Feet, and Beachbody’s CIZE dance workout; the couple in love will have a plethora of dance choices available.
  • Traditional workout routines: Run, jog, walk, do push ups, sit ups or pull ups. Compete with each other to see who has more strength and endurance. Competing as a couple will definitely help in achieving your ultimate fitness goals.

The good health of your partner is partly your responsibility. Motivating your loved one to workout and remain fit is your way of accomplishing that responsibility so you can live a longer and happier life together.

 

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The Benefits of Choosing Organic Foods

11/17/2015 Leave a comment

Photo credit: Elina Mark (Own work) [CC BY-SA 3.0]

“Going organic” is a recent trend that has been gaining popularity at a rapid pace, and with good reason. At a time when the convenience of pre-packaged, nutrition-deficient food has taken precedence over healthy, wholesome eating, we have seen an increase in health risks, obesity, and sudden death. Organic products come as a breath of fresh air, and many people are beginning to focus more on the benefits of eating healthy. Read on to learn about the many advantages that come with going organic!

What Are Organic Products?

Organic products are unprocessed, and free of chemicals, growth hormones, and other unnatural additives, which are usually present in the food that is manufactured by big agri-food corporations and other large food manufacturers who produce fast food and packaged snacks. Organic products also have a limited shelf life since they are free from preservatives, and it is guaranteed that they will taste better as a result of this.

Respect Your Body’s Nutritional Needs

Consumers who buy organic food have stated that their bodies have changed noticeably thanks to the increase in the nutritional value of the food they eat. A cup of organically grown vegetables will provide you with optimum nutrition as compared with a cup of pre-cut, preservative-laden vegetables. Frozen, non-organic food will also provide you with less nutrition. Therefore, it’s a good idea to stock up on fresh fruits and vegetables and to visit the local Farmer’s Market to see what other natural products are available.

Organic Food Tastes Great

A number of people prefer eating organic food since it is not only healthy, but also tasty. This is because it has been untouched by manmade chemicals, color, and preservatives, which tend to compromise the natural taste of food products. Chemicals never taste good, and will cause both short and long-term damage to the body; buy organic products in order to enjoy both taste and nutrition from your meals.

Organic Food is Affordable and Healthy

Contrary to claims that organic food is too expensive, it is actually becoming more affordable thanks to increasing demand for organic food options. Organic food prices are falling thanks to an increase in people who are growing and selling them.

Try eating organic for about a month to see if you notice a difference in your health or how the food tastes. If a month is too long, then try it for a week, a day, or even just for dinner. You may find that it tastes better and makes you feel healthier, more energetic, and you may even lose a few pounds. Consider excluding chemically enhanced condiments from your meal, and be sure to limit consumption of sugar and salt. Clean eating and regular exercise go hand in hand for those who are looking to lose weight, and organic products can boost results dramatically.

 

 

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4 Great Reasons Why You Should Be Using Coconut Oil

06/15/2015 Leave a comment

Photo credit: Tom Woodward CC BY-SA 2.0

There is a widespread misconception that coconut oil is bad for you because it contains saturated fat. However, people all over the world are reaping the health benefits of coconut oil, and it’s truly one of the healthiest oils you can consume. Here are 4 reasons why you should use coconut oil as an alternative to other traditional cooking oils.

1.  Coconut oil boosts your metabolism.

Not only is coconut oil easily converted to energy by your body, it also increases your metabolism and promotes weight loss. Because it boosts your metabolism, it helps your body burn fat more effectively.

Coconut oil may triple your calorie burn. Since coconut oil is a medium-chain triglyceride (MCT), it is converted to energy so quickly that it creates a lot of heat. In a study published in the American Journal of Clinical Nutrition, MCT’s burn three times more calories for six hours after a meal than LCT’s.

The February 15, 2005 issue of Woman’s World magazine stated that coconut oil is the “underground high-metabolism secret.”

This is great news for people who have thyroid problems, since coconut oil improves sluggish thyroids by stimulating the production of extra thyroid hormones. Most other common oils, like vegetable (soy) and corn have been shown to inhibit thyroid function.

2.  Coconut oil can improve skin and hair health

Coconut oil one of the best things you can apply directly on your skin and hair, as it helps to alleviate skin problems such as rashes, dry skin and eczema. You can also use this oil to help heal and restore skin to a younger appearance, or even use it as a makeup remover.

Not only does it soften and smooth your skin, coconut oil has antioxidant properties that protect the skin from free radical damage. Coconut oil makes excellent massage oil, too.

3.  Coconut oil vs. other oils

Coconut oil has anti-fungal, anti-viral and anti-bacterial effects when both consumed and used topically on the skin.

Most oils oxidize and turn rancid very quickly causing free radical damage in our bodies. Coconut oil is not easily oxidized and does not cause harmful free radical damage like polyunsaturated vegetable oils. Free radical damage is thought to be responsible for many ailments in our body from arthritis to increased susceptibility to cancers.

Coconut oil also helps our bodies absorb other nutrients more effectively, such as the fat-soluble vitamins A, E, D and K.

4.  Coconut oil is one of the best oils you can use for cooking.

Coconut oil has a higher smoke point than olive oil, which means it can take higher temperatures better. There are several healthy omega-3 oils we can choose to consume, such as flax and olive oil, but they don’t do well under the high heat we use for cooking. Therefore, coconut oil is really the best choice when cooking at higher temperatures.

It’s harder for coconut oil to go rancid, unlike other cooking oils, which are usually rancid long before you even bring them home. Coconut oil, on the other hand, is stable for over a year at room temperature.

I’ve only mentioned four reasons why you should be using coconut oil, but there are many additional uses and health benefits. So, go ahead and blend a little coconut oil into your favorite smoothie, or add it to bitter greens like kale. It also makes a nutritious addition to oatmeal or your favorite baked veggie recipes. Be as creative as you want and enjoy the incredible health benefits of this tropical oil.

 

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4 Healthy Habits to Help Manage Stress and Maintain Calm

02/20/2015 Leave a comment

Photo credit: Public Domain

Stress, especially chronic stress, is an unhealthy disadvantage of living in this fast-paced, 24/7 world. We get so caught up in work, family, children’s activities, grocery store runs, and keeping the household running smoothly that we end up creating a daily routine of unhealthy habits. It doesn’t have to be this way, however. We have the ability to make better choices, beat the stress, and a live a life that allows us to breath and enjoy each minute. What are some healthy habits we can pick up that will help maintain a sense of calm and keep stress levels in check?

Get more sleep – This may seem like a no brainer, but it’s surprising how many people don’t allow themselves a good night’s sleep. If you deprive yourself of this time of rest, you will begin to let stress creep in and issues that come along will seem bigger than they really are. Remember to let yourself unwind a little bit before going to sleep. This will prevent you from lying in bed thinking about the events of the day, and, in turn, not being able to fall asleep easily.

Meditation – Begin the day with a meditation session. It doesn’t have to be extremely long, but even 10 minutes of quiet and calm will make a world of difference on how the day unfolds. Wake up a half hour earlier and make time to get in touch with your goals for the day and what you hope to accomplish. Find a quiet spot where you won’t be bothered, and take advantage of that time to focus on breathing and just being in the moment.

Write it down – Writing down your thoughts for the day can help to rid your mind and body of unwanted stressors that bog you down. Getting it all out of your head and down on paper has a calming effect that makes any situation seem better. You can do this in the morning or when you are winding down during the evening hours. Just pick a time that feels comfortable for you and make it a daily routine.

Read a good book – Read one of your favorite, uplifting books to help calm your mind from a long, demanding day and to prepare you for a restful nights sleep. If you’re not into reading that much, you can always choose the audio version of the book and listen while you relax. You can also get up early in the morning and choose this time to read, if that is what fits your schedule.

There are numerous ways to maintain a set of healthy habits in your daily routine. If you can find a way to carve out a little quiet, relaxing “you” time on a daily basis, not only will you make daily stresses more manageable, but also improve your productivity, concentration and overall health. You just need to plan ahead and take action to make your life as calm and stress free as you want it to be. Find out what activities fit your family life and schedule, and then set some goals for everyone involved. Your whole family can benefit from this, and you will see a noticeable difference in the stress level all around.

 

 

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How Yoga Helps Burn Fat

07/21/2014 Leave a comment

Yoga is not as easy or simple and static as many think. It is actually physically demanding and after spending 30 to 60 minutes striking and locking different yoga poses, you will realize this. Not only that, but there are different forms of yoga that exist too – some are more intense than others.

What is more important in regards to achieving weight loss with yoga exercises is what particular positions you are performing.

Here are a few examples of some great fat burning yoga poses:

The Cobra

This is one of the easiest and most effective yoga poses that exist. It not only aids with weight loss, but it helps to tighten the abdominal and buttocks muscles as well. Tightening of the mid-section also contributes towards that thinner look that you may be shooting for.

Lie down with your face to the ground. Put your hands onto your shoulders with your palms facing down and spread your fingers apart from each other. Then, begin pressing through your hands, bringing your head up, and then let your chest and upper back follow. This lift will take your body off the mat. While performing this movement, you should be looking ahead and your shoulder blades should be kept low and back. You will then want to push the shoulders back and let the stretch transmit evenly all throughout your spine.

You just have to take a few deep breathes when performing this pose and then you can return to the beginning position, where you lie face down on the ground.

The Bow

This one is a bit harder to pull off, but it can seriously help with weight loss and it helps to tone the abs, arms, and legs.

Lie on your belly and create a bend in your knees while reaching past them and grabbing your feet. Breathe your stomach in and stretch the feet upward, while simultaneously lifting the upper part of your body. Make sure that while doing this your shoulder blades are kept low and back.

Lock this pose in and take some deep breathes before going back to your relaxed starting position.

Other Poses

These are just two of the many effective yoga poses that exist. Take a look at this list of yoga exercises to find out about more poses that will help you with losing weight and shrinking down your mid-section, as well as strengthening your body and mind.

 

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Healthy Summer Smoothies That Taste Great

07/07/2014 Leave a comment

Photo credit: Dicemanic (Flickr: Milkshake) CC-BY-2.0 (http://creativecommons.org/licenses/by/2.0)%5D, via Wikimedia Commons

You already know the delicious, frosty, sweetness of a fruit smoothie, but you pass it up because you don’t want to undo all the hard work you’ve done to lose weight and keep your calories under control. Healthy smoothies don’t always taste good. Wouldn’t it be great to have the best of both worlds? You can have a delicious smoothie that is also good for you if you mix the right ingredients. You can’t go wrong with fresh fruit, raw vegetables, and berries blended to a smooth, cold, refreshing drink. Don’t be afraid to experiment until you find your favorite healthy smoothie.

Strawberries and bananas always go well together. The sweet tangy flavor of the strawberry is complimented by the delicious smoothness of the banana. You won’t have to add any sugar to enjoy a sweet treat if you combine these two fruits. Fill your blender with one banana, one cup of ice, a cup of 1 percent or low-fat milk, half a dozen sliced strawberries and top it off with a few tablespoons of low-fat plain yogurt. Blend until all the ingredients are mixed to a smooth texture. Pour it in a tall glass and enjoy!

Berry lovers will really enjoy a mixed berry smoothie made from blueberries, strawberries, blackberries and raspberries. Blend with ice, low-fat yogurt, some spinach leaves and 1 percent milk for a low-calorie, high fiber, vitamin packed super drink. Mix different berries and try different combinations of berries until you find just the right combination to stimulate your taste buds and satisfy your berry craving.

If you are concerned about getting enough protein from your smoothie, you may consider adding a spoonful of peanut butter, almond butter, or your favorite protein or whole food powder to your smoothie mixture. Use all natural or organic peanut or almond butter, if you can find it. Of course, if you have nut allergies, you should not use any product that contains peanuts. Opt instead for fruits and vegetables that are higher in protein, such as watercress or apricots, currants or prunes. These fruits and vegetables add additional fiber to your diet as well as protein.

A healthy smoothie made with fresh fruits and low-fat yogurt is delicious as is, or you can add a few of your favorite veggies to punch up the vitamins and minerals. Add the juice of some raw carrots and celery for extra fiber and vitamins without adding too many calories. Carrots, spinach leaves, and celery will enhance the flavor of the fruits without overpowering them.

 

 

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4 Fun Ways You Can Burn More Calories

04/28/2014 Leave a comment

Photo credit: Elizabeth from Lansing, MI, USA (Chris and Kaitlyn Planting Uploaded by Dolovis) CC-BY-2.0

The truth of the matter is that everything we do, from walking up and down the stairs to house cleaning, burns calories. While we can think of many different ways to expend more calories, the fact remains that burning more calories than we consume is the key to weight loss. Most of us associate burning those calories with painful and dreaded methods in doing so. That does not mean, however, that we cannot have fun while losing weight and getting in great shape. Here then are four fun ways to burn more calories.

Sleep It Off

Although you may find it difficult to shut your mind off at night, did you know that getting a solid eight hours of sleep every night can burn well over 350 calories a night. It pays to get into a sleep-inducing routine every evening. By setting yourself up for a good night’s sleep about an hour or two before settling in, not only do you get a healthy body, mind, and spirit, you also have the opportunity to burn calories without moving a muscle. Now, that is a win-win situation.

Grow a Garden

Even if you do not have a green thumb, the benefits of growing a garden are numerous. You will have the benefit of trying something new and no matter how big or small, you’re sure to achieve success. Gardening gives you the bonus of seeing something through from beginning to end. Whether you grow flowers or vegetables, you get to see the birth of something new and gardening has the potential to help you burn up to 300 calories per hour. Getting outside in the fresh air and being creative also clarifies the mind.

Power Walking

If you enjoy going for a leisurely stroll, why not take it up a notch. Power walking is not only fun, but also can be a great excuse to meet up with neighbors. Reach out to someone who is likely to be interested in walking but is at the same level as you. So if you are a beginner walker, do not get together with someone who is an avid runner or power walker. Begin with a beginner. As you go along, you will see that you are able to navigate hills and walk for longer time periods. All types of walking are ideal for the mind, body, soul, and for burning calories while having a fun conversation with your neighbor.

Skip the Car Wash

Rather than running the car through the car wash, gather your family around and make it a family affair. Not only will you save money by washing the car yourself, you will also burn calories and spend time with your family. Washing your car can be fun, especially at the end when everyone gets the opportunity to wet each other with the hose – and you have the possibility of burning more than 100 calories.

 

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The Top 5 Teas for Good Health

02/05/2014 Leave a comment

Photo credit: David Wilmot CC-BY-2.0

Tea is hot, healthy and refreshing. Not only is it loaded with beneficial nutrients but it also contains very little, if any, calories which means you can enjoy multiple cups each day without gaining weight. Plus, there are plenty of varieties to choose from, so there’ll definitely be a tea out there that matches your taste buds. In this article, I’ll be listing five of the healthiest teas you should try.

1. Black Tea

Black tea has a strong, distinctive flavor and can be enjoyed hot or cold and drank with or without milk. There are two main reasons why black tea is so good for you. First, it contains powerful antioxidants that can help decrease the risk of many different cancers. . Second, it contains high levels of flavan-3-ols (a group of powerful phytonutrients that are also referred to as catechins or flavanols), which can help lower several risk factors that contribute to heart disease. To reap the health benefits of black tea, look for varieties such as Earl Grey, English Breakfast, and Darjeeling.

2. Ginger Tea

Ginger tea is an herbal infusion that uses the power of ginger to boost your health. It has a warm, spicy flavor and is an excellent choice if you want to clear your throat. Since it contains ginger, this herbal infusion has no flavan-3-ols but does supply your body with lots of copper, magnesium, manganese, potassium, vitamin B6 and vitamin C.  Drinking ginger tea offers numerous health benefits, some of which include improving digestion, alleviating nausea, enhancing circulation, and reducing pain and inflammation. Add a little honey or sliced lemon for a more pleasant flavor.

3. Green Tea

Green tea is probably the most popular tea in health and fitness circles and is regularly praised for its strong antioxidant content, cancer fighting properties and weight loss benefits. In fact, according to Medical News Today, one study shows that subjects who consumed green tea and caffeine lost an average of 2.9 pounds over 12 weeks, all while maintaining their normal diet. Green tea also has a light vegetal taste, which is both unique and refreshing. Like black tea, green tea is very hydrating and is also packed full of flavan-3-ols.

4. Rooibos Tea

Rooibos is an herbal infusion that tastes similar to black tea but is slightly sweeter. It contains zero calories and because of this, it’s a great choice just before bed. In terms of nutrition, rooibos tea contains large amounts of flavan-3-ols, phenolic compounds and the antioxidants aspalathin and nothofagin.

5. White Tea

White tea is a lesser known tea that is slowly gaining popularity in the Western world. It has a mild but fruity flavor and is a satisfying alternative to green tea. White tea comes from the same plant as black tea and green tea and contains the highest concentration of flavan-3-ols of all three.

By drinking these five teas on a regular basis, you can enjoy a wide range of health benefits which include cancer prevention, enhanced energy levels, a healthy heart, reduced stress levels, stronger bones and teeth and much more. So get the kettle on, brew up and start hydrating with tea today.

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