All posts tagged Healthy

4 Reason’s Your Metabolism is Slowing Down & How To Fix It

We all want to be healthier and fit and as we may think we are making the right moves to get there, we could actually be sabotaging our metabolism in the process.  This could be anything from not fueling our bodies after a strong workout or not hydrating our body throughout the day properly… Take a look at the tips below to make sure your fueling your metabolism properly to reach your fitness goals:

The Mistake—You eat breakfast…but it’s typically oatmeal or a bagel.

Why That’s a Problem —  You’re doing the right thing by eating in the morning, as regularly scheduled meals keep your metabolism humming along, but a little protein would go a long way toward helping the cause. It takes more energy to digest than carbohydrates, and it promotes muscle mass.

The Fix— Add 20 grams of protein at breakfast, recommends Jessica Crandall, RD, a spokesperson for the Academy of Nutrition and Dietetics, roughly the amount in one container of plain low-fat Greek yogurt.

 

The Mistake — You rely on your trusty fitness tracker to keep tabs on your strength training.

© Ammentorp

© Ammentorp

Why That’s a Problem — You know the more lean muscle you have, the more energy your body uses at rest, and that using weights is an efficient way to build that muscle. Recent research from Iowa State University reports that fitness trackers aren’t so great at measuring strength training, though—the four popular models tested were all off on their energy expenditure estimates by at least 25 percent when it came to resistance work. That means you may end up with an inflated sense of how hard you’re pushing yourself in the weight room.

The Fix—Listen to your body instead. A good guideline: For any given set of any given exercise, you should feel like you could do 2 more reps when you stop. So if you’re doing 12 reps of bicep curls, you’ll know you’re using the correct weight if you feel like you could make it to 14 reps but not more than that.

 

The Mistake — You don’t feel hungry after you exercise, so you don’t eat.

Why That’s a Problem —  Workouts deplete muscle stores, and eating the right mix of nutrients within an hour after you finish helps them recover, which is essential for increasing lean muscle mass.

The Fix— Crandall recommends refueling with a snack made up of 10 to 15 grams of protein and 15 grams of carbs.

 

The Mistake — You get up at the same time every day, but you throw caution to the wind during the weekend.

Why That’s a Problem — Yes, we’re talking about sleep hygiene, and we know you’ve heard it a million (and one) times, but there’s new reason to get on board. Just one night of sleep loss can throw off the circadian rhythms of genes that help keep your metabolism moving at a quick pace, according to a recent small study in the Journal of Clinical Endocrinology and Metabolism.

The Fix—Make bedtime the same across the board, or at least try to get close to that goal.


 

Original Source:

http://www.huffingtonpost.com/entry/mistakes-that-slow-metabolism_568d7fefe4b0cad15e632bd6?

Favorite Fitness Trends of 2016 You’ll Want To Be Apart Of

With all of the New Years Resolutions to get in shape, what not better timing for The ACSM – American College of Sports Medicine – to release its annual report, the Worldwide Survey of Fitness Trends for 2016.  So think twice about getting that typical (now thing of the past) boring gym membership, because we picked our favorite trends to be involved in for the year to get those anything but boring abs of steel:

Body weight training.

Ammentorp

Ammentorp

Appearing for the first time in the trends survey in 2013 (at no. 3) was body weight training, and it had taken over the top spot from last year’s first-time entry, high-intensity interval training. Body weight training did not appear as an option before 2013 because it only became popular (as a defined trend) in gyms around the world during the last couple of years. This is not to say that body weight training had not been used previously; in fact, people have been using their own body weight for centuries as a form of resistance training. But new packaging, particularly by commercial clubs, has now made it popular in all kinds of gyms. Typical body weight training programs use minimal equipment, which makes it a very inexpensive way to exercise effectively. Most people think of body weight training as being limited to push-ups and pull-ups, but it can be much more than that. As the no. 1 position in the survey suggested last year, body weight training is a trend to watch for the future.

 

Wearable technology.

Introduced just a few years ago, wearable technology includes fitness trackers, smart watches, heart rate monitors, and GPS tracking devices. Examples include fitness and activity trackers like those from Misfit, Garmin, Jawbone, and Fitbit. The newly released Apple Watch® is another example. Some business analysts have predicted that the Apple Watch® will sell more than 485 million devices by the year 2018 (https://www.abiresearch.com/) and that the wearable technology market will approach $6 billion dollars by 2016 (https://technology.ihs.com/). Trending in this part of the industry today include smart glasses, with a predicted $1.5 billion in sales (http://www.juniperresearch.com/home), and smart fabrics and interactive textiles, reaching sales approaching $2.6 billion by 2017 (http://www.strategyr.com/). It seems as though the “back to basics” philosophy of the industry that was driven by the weak economy might be fading.

 

High-intensity interval training.

Falling from the top spot in the 2015 survey, high-intensity interval training typically involves short bursts of high-intensity exercise followed by a short period of rest or recovery and typically takes less than 30 minutes to perform (although it is not uncommon for these programs to be much longer in duration). While being offered as a possible trend in previous surveys but not making the top 20, high-intensity interval training was no. 1 in the survey for 2014 despite the warnings of many survey respondents about potential dangers. Many of the comments claimed that clients liked this kind of program for a short time then were looking for something else, whereas others warned that it was very popular but were concerned with a potentially high injury rate. Others working with clinical populations said that they would like to try it with their patients but would substitute high intensity with moderate intensity. Despite the warnings by some health and fitness professionals of potentially increased injury rates using high-intensity interval training, this form of exercise remains popular in gyms all over the world.

Yoga.

© elnariz

© elnariz

Moving slightly down the list for 2016 is yoga after occupying the no. 7 spot last year. Yoga appeared in the top 10 in this survey in 2008, fell out of the top 20 in 2009, but seemed to make a comeback in the 2010 (no. 14) and 2011 surveys (no. 11). In 2012, yoga was no. 11 on the list, falling to no. 14 in 2013 and up to no. 7 in 2015. Yoga comes in a variety of forms, including Power Yoga, Yogalates, and Bikram Yoga (the one done in hot and humid environments). Other forms of yoga include Iyengar Yoga, Ashtanga, Vinyasa Yoga, Kripalu Yoga, Anuara Yoga, Kundalini Yoga, and Sivananda Yoga. Instructional tapes and books are abundant, as are the growing numbers of certifications for the many yoga formats. Yoga seems to reinvent and refresh itself every year, making it a more attractive form of exercise.

Outdoor activities.

Outdoor activities often include hiking, canoeing, kayaking, and games or sports. Outdoor activities also can include high-adventure programs such as overnight camping trips and mountain climbing. This more recent trend for health and fitness professionals to offer outdoor activities for their clients began in 2010. In that year, “outdoor activities” was no. 25 in the annual survey and, in 2011, it ranked no. 27. In 2012, “outdoor activities” was no. 14 and, in 2013, “outdoor activities” was ranked no. 13; in 2014, it was no. 14; and in 2015, it was no. 12. Outdoor activities can be done with family and friends, with a group, or by yourself. Some personal trainers use outdoor activities as a form of small-group personal training.


 

Original Source:

http://journals.lww.com/acsm-healthfitness/Fulltext/2015/11000/WORLDWIDE_SURVEY_OF_FITNESS_TRENDS_FOR_2016__10th.5.aspx

4 Ways To Commit To Your Resolution To Get Fit

It is so easy to jot down resolutions with full intention to conquer each one… but as we know it, life gets in the way of our perfect world and jobs, family, and chores all interrupt our perfect intention, making our resolution to get lean and fit seem unreachable… but have no fear! These 4 tips to help you commit to your abs of steel will make the journey easier:

1. Have a strong ‘why.’

Plain and simple- what is your reason for working out? What results do you envision? Do you want to improve your appearance, feel healthier, be better at a sport, or another reason? On a scale of 1 to 10 (10 being the strongest), how badly do you want it? If you’re not at a solid ’10’, dig deeper and get to the root of why you want be healthier, fitter, look better and be better. This will be the foundation as you push yourself on your lowest days.

2. The answer is ‘Yes.’

pyotr021

pyotr021

I’ll make this easy for you, when questioning whether you should hit the gym or not, the answer is ‘yes’. Working out eases most uncomfortable ailments. Tired? Exercise gives you a boost of energy. Hungover? Sweat it out. No time? 10-minute workouts are effective. Bad mood? Exercise releases endorphins. As a general rule, working out should make you feel better, not worse. Therefore, the answer is ‘no’ when you’re dealing with illness, pain, medical restrictions, doctors orders, or anything that will get worse with exercise.

3. Partner up or join a group.

There are many benefits to working out with friends or groups. A driven workout buddy provides built-in accountability, friendly competition to keep you on your toes, and some social stimulation to make time fly by. Joining an exercise group has the same benefits on a larger scale plus the group camaraderie and vibe. Some examples of group workouts that tend to offer a sense of togetherness are boot camps, spin classes, CrossFit, Roadrunners, Meetups, and most scheduled group classes that you can attend regularly.

4. Reward milestones and success.

Hard work always deserves reward. Create an awesome reward for when you hit your goal, and smaller rewards for milestones and PRs along the way. Some non-food reward recommendations include spa treatments, enjoying a night out or day off, buying something for yourself and more.


 

Original Source:

http://www.huffingtonpost.com/diane-passage/6-ways-to-stay-motivated-to-hit-your-workout-goals_b_8892412.html?utm_hp_ref=healthy-living

Here Are The Best Diets for Your New Years Resolution

We can all agree that the most common New Years Resolution is to improve one’s health… whether that be loose weight, eat healthier, or get in shape. This can be an intimidating resolution considering the hundreds of diets and programs that are thrown in your face daily claiming each are the best. To spare you the grueling research,  provided are a few diets that will benefit you whether you are looking to loose weight, shape up or simply improve your diet!

US News evaluated 38 of the most popular diets based on how easy they are to follow, their ability to produce short- and long-term weight loss, nutritional completeness, safety, and their potential to help prevent or manage diabetes and heart disease, and chose the best one in nine different categories.

BEST FOR WEIGHT LOSS: Weight Watchers

Weight Watchers has been around for years, but now that Oprah is behind it, the diet has again spiked in popularity.

The diet, which claims you can lose up to two pounds a week (a safe amount, according to the UK’s National Health Service) operates on a SmartPoints system that supports choosing healthier foods that will fill you up (think protein and fiber) over foods that are lower in nutritional value.

Weight Watchers puts no restriction on what you can eat and is flexible for those with dietary restrictions, but the point-counting process can be tedious and the program can cost anywhere from about $20-$70 a month.

 

BEST FOR LOSING WEIGHT FAST (TIE): HMR program and the Biggest Loser diet

Experts say that meal replacements, like bars and shakes, lead to three times as much weight loss compared to traditional diets.

The Health Management Resources program (HMR) tied with the Biggest Loser diet for the best rapid weight-loss diet.

HMR depends on meal-replacement shakes, bars, and cereals for weight loss. Experts say thatmeal replacements lead to three times as much weight loss compared to traditional diets. Meals are delivered to you, which is another pro; however, shakes and bars can become bland after a while, and the diet makes it difficult to go out to eat.

The Biggest Loser diet, based on the reality TV show of the same name, drills in the importance of exercise as a companion to a healthy diet. The diet emphasizes portion control with nutritionally dense foods and getting “up off the sofa.” It’s a lot of work and a bit expensive, but it’s effective and offers no restrictions on the foods you can eat.

BEST FOR HEALTHY EATING: The DASH diet

An omelet with low-fat cheese; lean protein, like chicken; and fresh veggies is a healthy DASH-diet breakfast.

“DASH” stands for Dietary Approaches to Stop Hypertension, and the plan involves lowering sodium intake to prevent and lower high blood pressure, which, if left untreated, can cause heart and kidney disease, stroke, and blindness.

DASH was not developed for weight loss and can be more work-intensive and a bit pricier than other diets, since it emphasizes fresh groceries, but it’s heart-healthy and nutritionally sound.

The DASH diet recommends working down to a maximum sodium intake of 1,500 mg a day (the FDA daily recommendation is less than 2,400 mg) and eating fresh produce, lean protein, whole grains, and low-fat dairy.

 

EASIEST TO FOLLOW (TIE): Weight Watchers, Fertility diet, and MIND

MIND recommends eating from 10 brain-healthy food groups, including green leafy vegetables, whole grains, fish, and olive oil.

Weight Watchers tied with the Fertility diet and MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) for the easiest-to-follow diet.

Research at Rush University Medical Center funded by the National Institute on Aging found that balancing the Mediterranean diet with the DASH diet can lower the risk of developing Alzheimer’s by as much as 53%; it could also slow mental decline in Parkinson’s or other neurodegenerative diseases.

MIND follows a food regimen of 10 brain-healthy food groups: green leafy vegetables in particular, other vegetables, nuts, berries, beans, whole grains, fish, poultry, olive oil and, yes, wine. This is an easy diet to follow, but because the research is new there isn’t much information available yet.

 


Original Source: http://www.businessinsider.com/how-to-choose-the-right-diet-2016-1

 

Nutrition Expert Suggests Taking These Crucial Steps Post Workout

You just got home from crushing your workout at the gym, open your  fridge, and think… what’s next? It is so easy to ruin a perfectly good workout with your actions post training. Sure, you realize you need to replenish your body, but how do you do that without completely ruining what you just worked so hard for? Cynthia Sass, a sports nutritionist, with Health.com, gives tips on getting the most out of your workout through these post training tips:

Eat within 30 to 60 minutes after exercise.

If you’ve had a particularly tough workout, try to eat a “recovery” meal as soon as possible. Exercise puts stress on your muscles, joints, and bones, and your body “uses up” nutrients during workouts; so post-exercise foods are all about putting back what you’ve lost, and providing the raw materials needed for repair and healing. In fact, it’s the recovery from exercise that really allows you to see results in terms of building strength, endurance, and lean muscle tissue. Not recovering properly can leave you weaker as you go into your next workout, and up your injury risk.

 

Think beyond protein.

Protein is a building block of muscle, so it is important post exercise, but an ideal recovery meal should also include good fat (also needed for healing muscles and joints), as well as plenty of nutrient-rich produce, and a healthy source of starch such as quinoa, sweet potato, or beans. These foods replenish nutrients that have been depleted, and provide energy to fuel your post-exercise metabolism.

© wollertz

© wollertz

A great post-workout meal might be something like a smoothie made with either pea protein powder or grass-fed organic whey protein, whipped with fruit, leafy greens, almond butter or coconut oil, and oats or quinoa, or an omelet made with one whole organic egg and three whites, paired with veggies, avocado and black beans.

 

Rehydrate.

If you sweat heavily, exercise in high humidity (which prevents cooling of the body) or your workouts last longer than 60 minutes, you might need a sports drink rather than plain water during exercise. These beverages are designed to keep you well hydrated, but they also provide electrolytes to replace those lost in your sweat (like sodium, which makes sweat salty; and potassium, which helps regulate heart rhythm), as well as fuel to keep you going. If your workouts are less strenuous, shorter, climate controlled, or not so sweaty, plain H2O is probably fine. The general rule of thumb is to drink at least two cups of fluid two hours before exercise, another two cups 15 minutes prior, and a half-cup every 15 minutes during. Post exercise, aim for two cups of water (16 ounces) for every pound of body weight lost, and monitor the color of your urine — if you’re well hydrated it should be pale.

 

see more tips from the original source: http://www.huffingtonpost.com/2015/02/22/eat-after-workout-rules_n_6705564.html?utm_hp_ref=diet-and-nutrition

 

The Culprit That’s Sleep Depriving The World

One would assume that our overbearing obsession with Netflix before we fall asleep or the invisible super glue that binds our hands with our smartphones would be the culprit of a sleepless night; but a new study found the devious theft of the majority of people’s sleep around the world are stressful thoughts about money and work.

 

“With the help of research firm KJT Group, Philips conducted a survey titled “Sleep: A Global Perspective” to help gain insight into the main sleep disturbances affecting people worldwide. They found that worrisome thoughts about work and economic or financial issues are the top two stressors keeping people awake at night. Speaking with almost 8,000 people across 10 countries, the research team gathered information regarding participants’ sleep times, wake times, daily routines, sleeping environments and perceptions of their work-life balance to determine the greatest obstacles in the way of developing healthier sleep habits.

There is no question whether people believe sleep is important. Ninety-six percent of respondents said sleep is valuable to them, and sleep proved the most valuable of the 12 measured factors influencing a person’s overall health and well-being. However, money and financial SECURITY ranked a close second, and 28 percent said economic and financial stress was their most common sleep disrupter, followed by work stress at 25 percent.

Screen Shot 2015-12-15 at 11.47.43 AM

https://www.sleepapnea.com/

“Our report indicates how psychological factors can impact sleep, and how those factors can change depending on the times in which we live,” Mark Aloia, Ph.D., the senior director of global clinical research for Philips, said in a statement. “Combating stress is critical to a good night’s sleep, but the toughest part for people is often just getting motivated to make changes.”


 

For more information regarding sleep deprivation, visit:

https://www.sleepapnea.com/

 

 

 

 

[VIDEO] Frightening Reasons You Should Watch Your Diet This Holiday

“It’s the Holidays… ” seems to be everyone’s excuse to ease their guilty conscience, post stuffing dessert in their face… It’s the phrase that clears the responsibility of eating healthy; however, it could also be the phrase that slowly kills you. Watch this video below unravel the reasons you should keep close to your healthy eating habits this holiday season:

 

 

This Video Will Leave You Speechless and Inspired…

Sometimes all you need is a good success story to give you the boost you need to live your life to the fullest every day. Born without limbs, Nick Vujicik,leads a full life with a positive mentality and gives hope to those who were born with disabilities. Vujicik shares his story with NBC’s Susan Donaldson James and it will leave you with no excuses to push yourself to new heights.

 

Do You Live In One of America’s Fittest Cities?

Have you ever visited a city and you could just tell the environment supported high performing athletes and health enthusiast? There are certainly cities out there that will make you question your lifestyle and health choices! Environmental Factors such as; parks, farmer’s markets, bike commuting, golf courses and swimming pools play a huge role in determining the country’s fittest cities, but also that a large percentage of the population meets CDC physical activity guidelines, eats the recommended amount of fruits and vegetables daily and has low rates of health issues like heart disease, diabetes and asthma. Take a look below to see if your city made the top 5 this year:

1.Washington, DC

2. Minneapolis, MN

3. San Diego, CA

4. San Francisco, CA

5. Sacramento, CA


 

Interested to see who else made the cut? View more cities here.

Vegetarians: 8 Protein Packed Meals To Shut Up The Meat Heads

If only you had a dime for how many times you get asked, “do you even get enough protein bro?” (And yes, they’ll even call you ladies bro). Although it’s an extremely annoying question, it is super important to keep in mind that your protein intake is vital in maintaining your strength and high performance ability. If you’ve crossed meat out of your diet for the long haul, below are 8 protein packed meal ideas to keep you healthy and strong… AND under 400 calories. Take that meat heads!

1. Salsa Verde Lentil Tacos With Mango-Pomegranate Pico

Two tacos = 389 calories and 15.9 grams of protein. Nom nom nom.

Get the recipe here, via Ambitious Kitchen

2. Spinach and Sun-Dried Tomato Omelet Sandwich

Skip your regular drive-thru breakfast sandwich — this guy’s 149 calories and packs 22.8 grams of protein.

Get the recipe here, via The Healthy Foodie.

3. Cheesy Black Bean Stuffed Sweet Potatoes With Poached Eggs

365 calories, 19 grams of protein, and so much cheesy goodness.

Get the recipe here, via How Sweet It Is.

4. Kale, Chickpea, and Fennel Salad With Orange Vinaigrette

The perfect packed lunch = 398 calories and 22.1 grams of protein.

Get the recipe here, via BuzzFeed’s 2015 Clean Eating Challenge.

5. Baked Zucchini Fritters

Each fritter has only 89 calories and 7 grams of protein, so treat yo’self to a nice stack.

Get the recipe here, via My Purple Spoon

6. Roasted Fennel, Asparagus, and Red Onions with Parmesan and Hard-Boiled Eggs

This one is a little over, at 446 calories, but with the 33.5 grams of protein it packs, it’s worth it.
Get the recipe here, via BuzzFeed’s 2015 Clean Eating Challenge.

7. Blackberry Yogurt Parfait

314 calories and a whopping 30.1 grams of protein. Gooood morning.

Get the recipe here, via BuzzFeed’s 2015 Clean Eating Challenge.

8. Cream of Mushroom and Wild Rice Soup

Each bowl has 180 calories and 16.6 grams of protein.

Get the recipe here, via The Healthy Foodie.


 

Original Source: http://www.buzzfeed.com/annaborges/so-much-protein