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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Effective Tips on How to Increase Stamina

10/28/2015 Leave a comment

The term stamina is another word for “endurance” and in a fitness context refers to the human body’s ability to withstand pressure and strain, mostly physical in nature. If one says that they are looking to increase stamina, they are most likely referring to increasing their body’s strength and conditioning status to a higher level; this is done with the help of a number of carefully-customized exercise programs that will target core strength training rather than mass building.

The Importance of Increasing Your Stamina

The primary benefit of increased stamina is that it allows the body to endure more activity without causing you to feel fatigued. A majority of strength training programs are known to address this need by incorporating various workout regimes that will boost your body’s ability to withstand strain, while giving you that much-coveted lean silhouette if you are female, and that perfect v-shaped back if you are male. If you boost your stamina, you can be assured of a range of benefits including increased immunity and a better response to challenging exercises.

Another benefit, should you decide to boost your stamina, is that your confidence levels will increase; there are a number of other reasons pertaining to health, wellness, and even an improved sex drive which should encourage you to enroll at the nearest gym.

Boost Your Fitness Level with These Simple Action Plans

In the event that you want to increase your stamina in order to become healthier, you will need to examine your diet and organize your eating habits to achieve your goals. It is recommended that a nutritionist be consulted, who will offer professional advice on the correct amount of food and liquid to be consumed, while offering additional advice for those looking to increase stamina for a specific purpose, such as sports or weight loss. These goals will be met more efficiently if the desire to increase stamina is complemented with a healthy diet and lifestyle.

One of the most important things you can do to increase your stamina levels is to get the right kinds of exercise. To give your stamina a boost, you must increase your body’s ability to hold and use more oxygen. The right combination of aerobic and anaerobic exercises will help you achieve this quickly. Aerobic exercises include jogging, swimming, jumping rope, and rowing machines. Anaerobic exercises are interval workouts that combine intense cardio activity with short periods of rest. An example of this is to do sprints for 30 seconds and rest for one minute. To increase stamina most effectively, seek advice from a certified personal trainer.

A Boost in Stamina will Boost Confidence

Your confidence levels are sure to soar as you increase stamina, due to your improved physical appearance and elevated levels of health. A strong, healthy body is not only aesthetically pleasing, but adds to your overall aura as someone who values themselves enough to invest time and energy into living a healthy life.

 

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Eat a Balanced Diet for a Healthy Lifestyle

10/22/2015 Leave a comment

Photo credit: Peretz Partensky from San Francisco, USA [CC BY-SA 2.0]

A balanced diet refers to a combination of food aimed at giving the body with all the vital nutriments and amino acids necessary for healthy existence, which can be achieved from several plant and animal products. What matters is not the food that is consumed, but the nutritional value of the food consumed. In an average adult human body, the basic requirements of food can be broken up into various constituents. These components are known as carbohydrates, fats, proteins, vitamins, amino acids and other minerals. A diet is not uniform for every human being and varies according to nutritional needs.

The nutritional needs of a human being depend on the kind of work they do and the general lifestyle they lead. Thus, the term “balanced diet” should ideally refer to a combination of nutriments required by an individual to live in their own healthy way. For example, for a person whose work involves a lot of physical labor, the appropriate diet should include more carbohydrates than would be recommended for a person who devotes their time to cerebral pursuits. Healthy eating is the key to healthy living and it can be attained only through a well-rounded diet.

Eat Wisely

The World Health Organization has a set of guidelines that help in understanding a well-rounded diet a little bit more. The WHO has five basic recommendations for healthy living:

  1. One should consume calories to replenish it. That is to say, one must only consume as many calories as we burn off every day through physical exercise.
  2. One should avoid the consumption of food rich in saturated fat or trans-fat.
  3. It is advisable to consume more plant-based food than animal-based food. There are options of fruits, vegetables and legumes that can be chosen to replace an animal- based diet.
  4. According to a 2003 health report, the consumption of simple sugar should be brought down to less than 10%.
  5. Salt and sodium intake ought to be limited. Any salt that can be consumed should be iodized.

Live Well

Additionally, according to the National Institutes of Health, there are other recommendations for healthy eating that endorse a limited consumption of certain vitamins and minerals. The human body also needs protein in very small amounts; however, it is one of the most important components of a balanced diet. No diet can be called balanced if it does not include a sufficient intake of water. Water is the best source of liquid and should be consumed in adequate quantities on a regular basis. There is no substitute for water, as the body needs water to function properly; therefore, it is imperative to include watery fruits and vegetables to get a balanced diet for better health and a stronger immune system.

 

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Yummy Vegetable Recipes will Encourage Your Kids to Eat Healthy

10/09/2015 Leave a comment

Photo credit: Malakwal City (Own work) [CC BY-SA 3.0]

Preparing yummy vegetable recipes for children is not as arduous a task as it is made out to be, especially since there are considerable options pertaining to the varieties of cuisines and seasonings available in the market. Vegetables for kids are considered to be less tasty as compared with the processed, high-fat food available, so the way in which to win over a fussy child is to make their vegetable dish fun, creative, and as tasty as the junk food they crave.

Stick with Their Favorites

Vegetable recipes that are based on the child’s favorite food will encourage them to eat more of it. If your child is particularly fond of a particular meal, consider making a vegetable version of it with the same flavors used in the original dish, but leave out any oil, fat, and other unhealthy accompaniments that you can.

For instance, if they like macaroni and cheese, you could come up with your own yummy vegetable recipes based around the dish and include whole wheat macaroni, a variety of vegetables, and less fattening varieties of cheese.

If your child is a fan of burgers, you could construct your own healthy version of them by layering lettuce, tomato, cucumbers, and coleslaw between multigrain buns, and adding a vegetable patty or using lean turkey burgers as opposed to a beef patty. This dish served with sweet potato fries will look exactly like a fast food meal, but will be much lower in calorie content, and will contain at least two servings of vegetables.

Vegetables for Kids will be Eaten Faster When they Look Good

Kids will be more likely to form a lasting relationship with vegetables and other healthy foods if they are presented in a manner that is fun and aesthetically pleasing. There are plenty of yummy vegetable recipes available that will help vegetables taste delicious.

Adding fun and simple touches to meals, such as decorating a salad to make it look like a smiley face or their favorite cartoon character, is likely to please your child and will enable him or her to enjoy their healthy serving of vegetables rather than forcing them to eat boring, uninspiring meals.

It is okay to offer them a few condiments on the side, such as limited servings of ketchup or mayonnaise, but it is also a good idea to introduce them to the more healthy condiments such as mustard. Introducing your child to a healthy and balanced diet early in life will ensure that they are getting their daily nutritional requirements and will enable them to avoid obesity and other illnesses as they get older.

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Stay Fit Even When You’re Busy with 10 Minute Fitness Tips

10/02/2015 Leave a comment

Photo credit: Parker Michael Knight [CC BY 2.0]

During our days filled with work, family, and stress, if there is something that we lack, then that is time. The 24 hours allotted to us by the universe usually do not even allow us enough time to look after ourselves and achieve the life of our dreams. However, our dreams can only be achieved if we look after ourselves well enough. Something as little as 10 minutes a day can help to turn a person into a healthy individual capable of living life to the fullest. Here are a few 10 minute fitness tips that can help busy bodies remain healthy without compromising work time.

10 Minutes to a Beautiful Body – The Truant’s Way

The following tips especially cater to the exercise shy crowd.

  • Belly Dance: Yes, the image of exotic dancers is pleasuring your mind’s eye. A fun way to lose calories, belly dance is highly recommended if one wants to get rid of the belly fat and also increase flexibility.
  • Skipping: Easy workouts are high in demand. The humble skipping rope of childhood comes to the rescue. Among the most economic 10 minute fitness tips, skipping non-stop for 600 seconds gives one a full body workout at a single go.
  • Climb stairs: 600 seconds of climbing and coming down stairs, not leisurely but briskly. Pack in as many rounds of climbing as possible and increase it regularly. It may sound like one of those easy workouts, but it can reduce your weight in days.

10 Minutes to a Beautiful Body – The Fitness Freak’s Way:

If you are no stranger to exercise, then the following 10 minute fitness tips are for you.

  • Push-ups: With numerous variations available, push-ups are excellent for building muscles and increasing strength. Try a variety of push-ups in the 10 minute exercise regimen to break the monotony. With time, increase the number of push-ups per minute.
  • Pull ups: Using one’s own body mass as weight and a fixed horizontal bar above the head, pull ups can be very efficient exercise to build muscle mass and increase strength.
  • Sit ups: Like push-ups, sit ups also boast of variations. It is an ideal way of doing away with the belly fat and strengthening the abdominal muscles.

Increasing workload and sedentary lifestyle make it all the more necessary to exercise regularly to increase blood flow, regulate breathing and reduce weight. Therefore, the slightest chance of 10 minutes should be used as efficiently for exercises as possible.

 

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Delicious Fat Burning Foods are Nutritious and Low in Calories

09/18/2015 Leave a comment

Photo credit: McKay Savage CC-BY-2.0

If you have ever experienced hunger pangs and cravings during that painful, but necessary, diet that you have been struggling to follow, these tasty fat burning foods will fill your stomach and satiate your cravings without piling on the pounds. Here are some of the most popular and effective superfoods that burn fat without boring your taste buds!

Spices that Burn Fat

For those who enjoy spices in their food, the fact that spicy food actively contributes towards actual fat loss will come as no surprise, given how they promote quick digestion and also increase the body’s need for hydration. Consuming cayenne pepper has been an integral aspect of many popular liquid-only diets and is added to salads and other foods by those who want to kick start their body’s metabolism.

The Importance of Whole Grains

Whole grain food will help by making you feel full, and for those who would prefer less spicy options for their diets, there are a wide range of whole grains to choose from, including brown or unrefined rice, and steel cut oats. These fat burning foods are versatile in terms of the many ways in which they can be added to meals, and are effective fat burners because the body takes more time to digest them as compared with bleached, refined, nutritionally-deficient white food. Consider looking at whole grain and whole wheat versions of your favorite snacks and breads in order to create healthier meals for yourself.

Fat Burning Favorites

Among the many favorite fat burning foods which are recommended by health experts, the inclusion of green tea and lean, i.e. fat-free meats is a must. Green tea helps melt fat if one consumes 4 cups a day, while 2-3 servings of lean meat without fatty dressing and sides will provide nutrition while burning fat thanks to its thermogenic effect on the body.

There are a number of delicious and healthy fat burning foods available in the market, and it would be a wise choice to incorporate them all as part of your daily meal plan. One of the easiest ways in which to assess the health benefits and fat burning potential of a particular food item is to see how natural they are; if you are buying chemically-processed, pre-packaged, artificially enhanced items, you might want to consider buying fresh and organic fat burning food items instead.

 

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A Beginner’s Guide to Marathon Training

09/11/2015 Leave a comment

Image: Robin Reichert

A marathon constitutes a long distance running event, which covers an average distance of 26 miles and 385 yards on an open road. Marathons have become an extremely popular form of sport for racing as well as fundraising or raising awareness for important issues. Some of the most well-known marathons include the Jungfrau Marathon, NYC Marathon, Patagonian International Marathon, Boston Marathon, and Niagara Falls International Marathon.

Many people look forward to participating in their first marathon, but there is a lot of training required to become a marathon runner. Lack of proper training can cause cardiac arrests, injuries, and other serious health problems during a marathon race. Marathon training has to be a dedicated routine, but where does a person begin? Read on to learn how to start training for a marathon.

Beginner’s Tips

Before you jump into a serious and intense routine, start with some small steps to increase your endurance. It is wise to begin your training routine at least one year before you plan to participate in the marathon.

  1. Start training at least five to six months before a marathon, if you are already a regular runner. If not, it may take at least two or three years before one can get marathon ready.
  2. Consult a physician to know if you are capable enough to run the long marathon distance. Most importantly, if you are fit enough to sustain the rigorous marathon training.
  3. Make sure to get advice from a professional while training for marathons. Do not train against expert advice.
  4. Increase your daily running miles on a regular basis. Hal Higdon (halhigdon.com) gives great advice on how to train safely for a marathon, whether it’s your 1st or 15th marathon, and Hal Higdon’s training programs are top-notch as well. The key is to take it slow, train smart and listen to your body. If you feel uncomfortable, stop increasing distance until you feel ready to move forward. Consult your trainer and then take necessary steps.
  5. Make sure you eat well and eat healthy as per the instructions of your doctor and trainer.

The Difference between Marathon Training and Normal Workouts

Marathon training is different from a regular running routine. The body needs to be prepared well in advance to make sure the final marathon run can happen without any mishaps. It is your responsibility to get your body used to running long distances over a period of time. Marathon running is a matter of patience, dedication and training combined together. Listening to your doctors and trainers is of utmost priority while training for a marathon. Training will also help you figure out your weaknesses and allow you to work on them.

Nothing is too difficult if one puts their mind to it, and marathon running is no exception. But, of course, the proper procedure of training must be followed for best results. Also, if one is advised against marathon running, he or she should not be disheartened but ask for ways to remedy the problem and patiently do so. The key is to have patience and enjoy the journey along the way.

On a personal note…I ran my first full marathon, at age 44, in Honolulu, Hawaii in 2014 and it was a life-changing experience that I will never forget. Running your first marathon will make you realize that you CAN accomplish anything you set your mind to, but it takes hard work, dedication, perseverance, and facing your fears.

 

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Get a Simple and Effective Workout by Power Walking

08/27/2015 Leave a comment

Photo credit: National Cancer Institute [Public domain]

Power walking is a simple form of exercise that has multiple health benefits. It is perhaps one of the most underrated, simple, and effective forms of cardiovascular activity which is suitable for all age groups, and can facilitate calorie burning of up to 300 calories per hour at a walking speed of two miles per hour. Walking everyday has its own benefits, however, inculcating the element of power walking will add that much needed calorie burn to the cardiovascular system and will ensure that you get the maximum health benefits from your otherwise casual stroll around the park.

Walking is a Cost-Free Exercise with Many Benefits

If you are one of those people who would like to incorporate some extra activity into your day, but are not particularly fond of gym machines or cannot afford a membership to the gym, walking everyday will enable you to reap the benefits of fresh air and activity, while helping you burn fat. Power walking involves brisk walking while moving your arms as you walk. It serves to work more muscles in the body as compared with regular walking since you are using your arms and legs together. More calories are burned as a result, and you will also notice an improvement in your overall muscle tone, primarily in the leg and glutes region. Your arms will feel noticeably stronger, and those who opt to amplify their walking experience with dumbbells and ankle weights will notice more pronounced definition.

Primary Benefits of This Simple Exercise

Power walking can be as basic or as intense as you would like; you could simply wear comfortable walking attire and sturdy walking shoes and head to the nearest park. Or you could, as mentioned, strap on a pair of ankle weights, wrist weights, and add a pedometer to measure your steps in order to follow specific walking goals. Make things fun and add a boost of motivation by forming a walking group with other people in your area who want to get into walking, too.

Technology Enables You to Turn Your Walks into a Community Activity

Thanks to the internet and various mobile and social media applications, you can now walk alongside the millions of other people around the world who are taking to this simple and fun activity; trackers help you monitor your activity, and keep track of your heart rate or the calories you burn, while community applications help you compete with and motivate other walkers to incorporate this healthy activity into their daily lives.

Taking advantage of daily walking is about making a simple lifestyle change with many benefits. It is one of the simplest fitness methods available since it does not require equipment or training requirements of any kind. You can power walk your way to a healthier lifestyle anywhere, and at any time.

 

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Top 3 Tips for Building a Home Gym You Will Actually Use

08/20/2015 Leave a comment

Photo credit: Andman8 [CC BY-SA 3.0]

People tend to have a love/hate relationship with their local gym or workout center. They are usually paying a monthly fee to be a member, and know they should go. However, after working all day, picking the kids up from school, and fixing dinner, who has time to go to the gym? It would be much easier and cheaper to find ways to workout at home. What if you were to take it one step further, and create a home gym? What are some ways you can do this in order to get the most benefit?

Find the room – The first thing you have to determine when building a home gym, is where you are going to put it. In order to maintain some organization and avoid distractions while working out, it’s important for the gym to be separate from everything else. Choose a guest bedroom that isn’t getting used, a closed off area in the basement, or possibly part of the garage. Make a list of the equipment you want to have and make sure there is enough room for everything to fit.   Once this is done you are ready to start creating your home gym.

Equipment – You can create a gym that revolves completely around your likes and dislikes. If you hate the treadmill or stationary bike, don’t bother making one of these a part of your home gym. Strength training would require a weight machine or free weights as part of your workout routine. Yoga mats, steppers, elliptical machines, fitness balls, and stretch bands are part of the endless supply of workout equipment to help with your daily mantra. The important thing is creating a gym around your likes and dislikes in order to keep you motivated and active.

Create a Routine – The only thing better than having a home gym is using it. Even though you have easy access to workout now, it’s still going to tough to keep up with it if we don’t have a daily routine. Carve out an hour or two during the evening, or possibly before you go to work in the morning to use the home gym. Grab another family member and workout together. This is one way you can avoid the excuses and maintain the motivation to keep at it.

A home gym is one of the best ways for your family to create and stick to a daily workout routine. It’s also the cheaper route when you think about how much a gym membership is on a yearly basis. You can motivate and encourage each other to reach your fitness goals and have a great time while doing so. Not only are you getting in shape, but spending important quality time with your whole family.

 

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Flax Seed Uses and Health Benefits

07/21/2015 Leave a comment

Photo credit: Dvortygirl CC-BY-SA-3.0

Flax seed has been a widely grown crop for thousands of years, and it is believed that it was one of the first plants that humans domesticated and farmed. The flax plant is one of the most versatile in the world, capable of being made into fabrics (especially linen), paints, fishing nets, dyes, soap, medicine, and all sorts of other things. The seeds produce an oil known as linseed oil or flaxseed oil.

Linseed oil is one of the most commonly used vegetable oils. In addition to being used in food, it has also been used as a finish and polish for wood and painted surfaces, in putty and caulk, and perhaps most notably in linoleum, which many people wrongly believe is made from man-made materials. Linoleum is actually wood or cork dust on canvas, overlaid with solidified linseed oil, making an all-natural floor covering that is especially suitable for people with allergies. Wood is also treated with linseed oil when making bats for some sports, including cricket.

The popularity of linseed oil for food preparation has been steadily growing again, because people have been paying more attention to the benefits of omega-3 fatty acids. Flax seed contains an abundance of alpha-linolenic acid (ALA), which is a plant-derived omega-3 essential fatty acid. According to the University of Maryland Medical Center, ALA may help reduce systemic inflammation that often leads to various chronic diseases, such as diabetes, heart disease, arthritis, and high blood pressure. Flax seed also contains fiber-rich lignans, which have antioxidant and phytoestrogenic properties in the body. Lignans possess anti-cancer properties as well.

References:

University of Maryland Medical Center

http://umm.edu/health/medical/altmed/supplement/alphalinolenic-acid

 

 

 

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