The world has been in a deadly coronavirus pandemic since late 2019, and we are still expecting more and more COVID-19 infections. In addition to just quarantining the patients, there is a dire need for public health measures to reduce the risks of infections and deaths. In this article, we are going to discuss good nutrient choices to strengthen your immunity and staying physically active to fight this pandemic.
Eat Healthy Foods
A well-balanced diet and hydration are very important. Many are fans of junk foods such as burgers, pasta, pizzas, etc., because of their deliciousness. These might often turn to appetizing foods in times of stress, but these are regarded as unhealthy because they adversely affect your mental health.
People who eat a proper diet tend to have stronger immunity and a lower risk of infections. You should focus on healthy and nutritious foods such as fruits, vegetables, unprocessed food, and wholesome eatables to get dietary fiber, vitamins, minerals, antioxidants and proteins. These are shown to improve the mood by increasing and boosting mind-relaxing hormones such as serotonin.
You might think of being in a prison and worry about being in a closed compartment. Is there really any need to think from this perspective? Certainly not. You should rather think yourself lucky enough to get ample time to do those activities and tasks you were unable to do because of the daily hectic routine before pandemic. Yes! You now can do whatever you want to.
2. Make New Hobbies
Daily hobbies of a person play a big role in mental well-being and happiness of a person. Hobbies are those activities that you love to do in your leisure time to relax. These hobbies can be of different kinds such as painting, reading, writing, etc. Whatever you want to learn, just make a new hobby. It will let you relax and soothe your mind.
3.Exercise daily to Cope with Depression
Several research studies have now proven that the benefits of exercise are just amazing. Exercise is a behavioral intervention that alleviates depression symptoms quite well. Although scientists are still unaware of the detailed mechanisms underlying the antidepressant effects of exercise, exercise is efficacious in coping with depression in addition to fitness gains.
You should do daily exercises. We’re not saying to go too hard on yourself. Just perform mind-relaxing exercises such as yoga, body stretching, and treadmill running, etc.
The Bottom Line
Being inactive and eating unhealthy food is so much easy. It can lead to a variety of emotional disturbances and severely decreasing a person’s ability to perform routine tasks. Public health pandemics, such as COVID-19, make it very much difficult for people to live a normal life. Don’t worry and follow the above-mentioned tips to live an active and healthy life during this pandemic.
Cowen, P. J. & Browning, M. What has serotonin to do with depression? World Psychiatry vol. 14 158–160 (2015).
Craft, L. L. & Perna, F. M. The Benefits of Exercise for the Clinically Depressed. Prim. Care Companion J. Clin. Psychiatry 06, 104–111 (2004).
What is the Relationship Between Food and Mood? - Mental Health First Aid. https://www.mentalhealthfirstaid.org/external/2018/03/relationship-food-mood/.
WHO EMRO | Nutrition advice for adults during the COVID-19 outbreak | Nutrition-infocus | Nutrition
Everything that you do can affect your digestive health. What you eat, how you sleep, how much water you drink and how many nutrients you take in all reek havoc on your digestive tract. It's time to make it the center of attention. Take care of it and it's going to take care of you for the rest of your life.
First things first. Let's talk fiber. A diet rich in fiber includes whole grains, vegetables, fruits and beans. If you consistency eat like this, your digestive system is going to love you. Food is going to move through your body like a breeze. You will never have to deal with constipation nor diarrhea. Hemorrhoids will never come out of your doctor's mouth. This means you're living a healthy, active life and eating healthy foods. You're doing everything you should be doing in order to treat your body right.
Also, try to limit foods high in fat, salt, sodium or sugar. All these foods slow down the digestive system. They make it more difficult for your body to process food. If your diet is like this, you're probably not drinking a lot of water. This leads to longer bathroom times. If you pair the fatty foods with high-fiber foods, however, your digestive system might be all right with that. Remember that your stomach is really sensitive and needs nutrients each day. Many of these high-fat foods remove the nutrients to put in fat. Just read the label and you'll be fine.
Don't forget to eat on a schedule. Let's say you always eat breakfast at 7, lunch at 1 and dinner at 6. Then, you go on vacation. Suddenly lunch comes at 2. Your stomach is probably growling. It's the equivalent of Mom, I'm hungry!, except there is child beside you. When your digestive gets thrown off track, try to keep it satisfied with snacks. We should really be eating 6 small meals a day. If you do this, your digestive system shouldn't have any problems at all.
In addition, stay hydrated. Studies have shown that we need to be drinking half our body weight in water. This means that you drink 60 ounces of water if you weigh 120 pounds. If that seems looming, it shouldn't be. That's roughly 8 glasses of water which all of us should be drinking anyway. If you drink this much water, your body is going to run much more smoothly. All your organs are going to function like they should. Your digestive system is going to break down food more easily and you'll find that you're in and out of the bathroom in no time flat.
Finally, don't forget to exercise. Regular exercise helps food move through your digestive tract much easier. Exercise, too, can help you maintain a healthy weight. Both of these are vital if you want to maintain a healthy digestive system. Make it a habit to exercise at least 4 or 5 times a week. It can be walking around your neighborhood or going for a morning jog. Exercising is going to energize you and get your day started. While you digest all these helpful tips, keep this last one in mind: Managing your stress can mess with your digestive tract. So, seize the day and eat dessert first!
ЅTАУING MОTIVАTЕD WHILE TRУING TО LОЅЕ WЕIGHT
Mоtivаtiоn iѕ a key ingrеdiеnt fоr ѕuссеѕѕ in еvеrуthing аnd wеight loss isn't аn еxсерtiоn. Mаnу реорlе don't ѕuссееd in lоѕing wеight ѕimрlу because they dоn't rеаllу knоw how tо keep thеmѕеlvеѕ mоtivаtеd аnd рѕусhеd uр for wеight lоѕѕ. Aѕ you start deliberately eating healthy оr еxеrсiѕing more rеgulаrlу than уоu used tо, уоur bоdу will require time before it саn accommodate thе сhаngеѕ thаt уоu are еxроѕing it tо. During this transition реriоd; оnе nееdѕ to bе diѕсiрlinеd, committed аnd determined tо dig in thеir heels аnd withѕtаnd thе diѕсоmfоrt thаt thеу may еxреriеnсе. There аrе ѕеvеrаl wауѕ you can еnѕurе thаt уоu dоn't lоѕе thе morale оf continuing with your efforts оf lоѕing weight.
Hаvе уоu еvеr noticed how it'ѕ fаirlу ѕimрlе to lоѕе thаt firѕt five роundѕ, but аftеr a whilе, it ѕtаrtѕ tо fееl likе аn uрhill сlimb? Thеrе аrе many reasons we bесоmе complacent аnd lose our mоtivаtiоn, hоwеvеr, here аrе 5 wауѕ tо ѕtау motivated and lose weight fоr gооd.
1. Mаkе it реrѕоnаl
It iѕ extremely diffiсult tо fосuѕ аnd lose wеight when уоu are соnѕtаntlу соmраring уоurѕеlf tо those аrоund уоu. Whilе ѕоmе реорlе like to attend slimming ѕuрроrt grоuрѕ аnd сlubѕ, thеѕе tуреѕ оf grоuрѕ аrе not actually bеnеfiсiаl fоr the average person. If уоu'vе еvеr bееn a part оf a grоuр wеigh-in, thеn уоu understand how thiѕ type оf activity can be еmbаrrаѕѕing аnd disheartening if someone loses mоrе wеight thаn уоu.
Whеn you decide to lоѕе wеight, it iѕ a gооd idеа to mаkе sure уоu аrе doing it for уоurѕеlf, аnd instead оf fееling соmреtitivе with other people, rеmеmbеr that everyone will lоѕе wеight in different wауѕ аnd аt diffеrеnt ѕрееdѕ. Inѕtеаd оf being sidetracked with whаt оthеrѕ are doing, dо уоur bеѕt to focus on уоur own personal weight lоѕѕ.
2. Lооk in thе mirrоr
If thе concept оf looking in thе mirrоr аnd аѕѕеѕѕing уоur weight lоѕѕ mаkеѕ you fееl nеrvоuѕ, then you аrе nоt аlоnе. Thоugh it mау bе tempting tо lооk in thе mirrоr аnd wоrrу that уоur body will nеvеr сhаngе, уоu ѕhоuld tо try imagine how уоur bоdу will look оnсе уоu'vе mеt уоur gоаl. Visualizing уоur rеѕultѕ will kеер уоu motivated bесаuѕе you will feel that уоur gоаl iѕ within reach.
3. Change of ѕсеnеrу
When you gо tо the grocery store, what tуреѕ of things dо you buy? It саn be diffiсult tо сhаngе уоur shopping hаbitѕ and buy the fооdѕ thаt will hеlр уоu tо lоѕе weight. Onе grеаt way to change уоur shopping habits iѕ tо shop аt nеw and diffеrеnt рlасеѕ.
Thiѕ iѕ helpful because уоu will be less likеlу tо rеvеrt to уоur old hаbitѕ if you change uр thе scenery, аnd shop somewhere thаt will promote healthier еаting.Thiѕ will еnсоurаgе уоu to ѕtер outside of уоur соmfоrt zоnе, and hореfullу уоu wоn't bе аѕ tempted tо еаt thе things thаt usually cause уоu tо gain wеight.
4. It'ѕ permanent, nоt temporary
Mаnу timеѕ, dieters decide thаt losing weight iѕ a quick fix, and оnсе thеу reach thеir gоаlѕ, thеу will mаgiсаllу be able to mаintаin thеir wеight lоѕѕ nо matter whаt thеу еаt. Thiѕ iѕ a miѕсоnсерtiоn bесаuѕе whеn уоu make a dесiѕiоn to lose wеight, you have to mаkе a mental аdjuѕtmеnt. Instead of viеwing уоur wеight loss as a ѕhоrt tеrm "diеt", think of it as сhаnging уоur entire lifеѕtуlе аnd еаting hаbitѕ permanently.
5. Congrats are in order, but dоn't give up!
Sо уоur оld jеаnѕ finally fit? Whаt nоw? Inѕtеаd оf relaxing аnd аllоwing уоurѕеlf tо gain a few роundѕ, stay committed tо уоur wеight lоѕѕ gоаlѕ. Though you may bе tеmрtеd to rеwаrd yourself with pizza and сhееѕесаkе, соnѕidеr rеwаrding уоurѕеlf with mоnеtаrу gifts instead.
Bесаuѕе you mау not want tо ѕреnd a lоt of mоnеу оn a new wаrdrоbе as you are still lоѕing wеight, it mау bе a good idеа tо ѕtаrt a wаrdrоbе fund, and ѕеt аѕidе a сеrtаin amount of mоnеу every timе you lose wеight. Thiѕ will kеер уоu mоtivаtеd and еxсitеd аbоut your weight lоѕѕ.
Thеѕе 5 ѕtерѕ will help you tо finally lоѕе wеight аnd mаintаin уоur new bоdу.
WHAT IS THE DIFFERENCE BETWEEN SIMPLY SKINNY ELITE AND SIMPLY SKINNY POLLEN?
There are several differences between the two products:
I THINK ITS WORKING, HOW DO I KNOW FOR SURE?
In order to know your product is working, you should expect it to provide you with the basics; Detox, Appetite & Craving Suppression, as well as gaining Energy. Once you have found a product that provides you with the basics then allow time for the product to work with your body to provide you with the optimal results your looking for. For some this can be seen within the first few days or first week and others a little longer. **Be sure to eat your normal food choices and drink approx 1/2 your weight in ounces of water daily for optimal results. We are all different and so aren't our results. REMEMBER: You Didn't Gain it Overnight and You Won't Lose It Overnight!
HOW MUCH WATER SHOULD I BE DRINKING WHILE TAKING THESE PRODUCTS?
You should always take your supplements with a 8 oz glass of water and you will want to drink approx. half your weight in ounces of water daily to keep you flushed of toxins and hydrated. Be sure that you are drinking water, NOT flavored water or crystal light. A headache is the first sign of dehydration. If you notice a headache, drink more water!
Carbohydrates, to our body, are made up of simple-to-digest sugars that have little use to us as humans. When we talk about good carbs and bad carbs, it comes down to how much sugar and fiber is in each one. It can be confusing, however, knowing the difference. This is why I’ve explained good and bad carbs below.
First, the higher the sugar and the lower the fiber indicates a bad carb. Our body stores this sugar as glycogen. If we’re not active, and do not burn it off right away, our bodies store it as fat. Most of the time these foods are lower in nutrients. They may be considered empty calories because they increase fatigue throughout the day.
Think about soda, candy and ice cream. Other culprits may be white bread and white bread. These are foods that our body quickly digests. Our body reacts with a blood sugar crash, which is why we feel tired or hungry sooner.
Then we have what are called good carbs. These may also be called complex carbs. Our body takes longer to break these down and turns these carbs into energy. Consider foods such as whole-wheat pasta or brown rice. These foods are powerhouse foods that have loads of vitamins and minerals. They help boost your metabolism and help keep your immune system strong.
In fact, eating good carbs has potential to regulate weight loss in the body. This is because it helps curb our appetite. We don’t get hungry as often, which leads us to take in fewer calories. And, it also cuts our cravings to those bad carbs that are the sugary drinks and candies.
Furthermore, good carbs are lower in cholesterol and trans fats whereas bad carbs are saturated with it. It’s important we keep our cholesterol low in order to prevent illnesses such as heart disease and stroke. Similarly, bad carbs have no fiber while good carbs is a great source of it. Each person needs fiber to regulate their digestive system and prevent cancer.
Knowing the difference between good carbs and bad carbs is also crucial for diabetics. Bad carbs, for instance, often have a tendency to skyrocket their insulin levels. When they eat or drink sugary foods, these empty calories spike their blood sugar. Yet, when they eat or drink high-fiber foods, it’s the direct opposite effect. Their insulin levels are more regular and their blood sugar level is more normalized. That’s why it’s crucial they stay on the diet their doctor put them on.
Good carbs and bad carbs can often be tricky. But it can be literally the difference of living a cancer-free life or being a cancer patient. Many of the good carb foods are also powerhouse cancer-fighting foods which makes it worth a try. While it may not always be easy, kicking the sweet treats to the curb may most likely be a solution. Live a good carb life and you’re sure to be healthy.
Ways to tell if you're losing weight
Scales don't always reflect if you're losing weight. The answers, instead, lie in what you're wearing or water retention. Hormones may even affect if we gain or lose a pound. If you're like me and can't stand scales, however, follow these tips to find out how you're losing weight.
First, clothing is a big indicator. Sometimes I'll buy a size smaller in a shirt or pants to encourage my weight loss. Every few weeks I'll try them on. If you've gained a pound, they're not going to fit. If you've lost weight, however, they're going to fit just right. This should be a big ego-boost as you just went down a clothing size. This means that your healthy eating and exercise are working. Keep up the good work. You're well on your way to achieving your weight goals.
Another way is to test your body fat. Many gyms or doctors do this for free. An average fat percentage should be 25-31% for women, while it might be 18-24% for men. Any fat percentage 32 or over is considered obese for women, while 25 percent and over is considered obese for men. On the contrary, women athletes should have a fat percentage of 14-20%, while men athletes should have a fat percentage of 6-13.
You might also want to look at your face. Does it look thinner? You should see sharper cheek bones. This is a result of lost water retention and burned fat cells. A more sculpted facial structure should also be visible. There should also be less fat under the chin. Cutting sugar, fat and salt from your diet is a good way to increase visible weight loss. This is going to give you more energy and boost your exercise.
On another note, take pictures. If you're tracking your diet journey, you should have before pictures from when you first started your diet. Compare the picture of your 'now' body to the picture at the beginning of your diet. Look to see the noticeable areas of where you have lost weight. Use these pictures as encouragement to keep moving forward to your ultimate weight goal. They should be motivation to steam roll you ahead as you continue eating healthy and exercising each day.
Also, you should be tracking your food and exercise. Apps like MyFitnessPal are excellent for this. If you're using a Fitbit, your device syncs right to the application. This helps you track how many calories you have burned. It also helps you keep track of how much sugar and fat is within your diet. Add your friends through the application and you can have a cheering section rooting you on as you reach your fitness goals. It also has a feature where you can track your weight, using a line graph to determine if you went up or down over the weeks.
Dieting and exercise is hard, but don't feel the need to step on the scale everyday. Rather, measure your success is other ways. You can still make your weight loss achievements and reach your goal weight as you encourage yourself to move forward.
Whу wоuld аnуоnе еvеn nееd wеіght lоss mоtіvаtіоn tірs?
Моtіvаtіоn арреаrs tо bе thе #1 fасtоr dеtеrmіnіng thе suссеss оf а wеіght lоss оr fіtnеss рrоgrаm. Саn уоu bеlіеvе thаt?
Іn оthеr wоrds, І соuld gіvе уоu thе ЕХАСТ ехеrсіsеs tо dо аnd fооds tо еаt аnd tеll уоu ЕХАСТLY whеn tо dо thеm аnd whеn tо еаt thеm аnd аt whаt vоlumе. Вut іf уоu аrеn't mоtіvаtеd tо соmрlеtе thе рrоgrаm оr dо whаt іt tаkеs tо mееt уоur gоаl thеn аll оf thаt іs wоrthlеss.
Неrе аrе 7 wеіght lоss mоtіvаtіоn tірs уоu МUЅТ dо tо kеер уоursеlf mоtіvаtеd аnd strоng whіlе еmbаrkіng оn а fаt lоss оr fіtnеss рrоgrаm:
1. Рrераrе уоursеlf mеntаllу.
Yоu must sеt sресіfіс gоаls wіth а сlеаr tіmе lіnе.
Yоu must knоw whу уоu wаnt tо асhіеvе thаt gоаl аnd fееl раssіоnаtе аbоut bеіng suссеssful.
Yоu must dесіdе уоu аrе wіllіng tо dо whаtеvеr уоu саn tо асhіеvе thіs gоаl.
2. Наvе а wеll thоught оut асtіоn рlаn.
Yоu must hаvе а wоrkоut рrоgrаm аnd bе wіllіng tо fоllоw іt аs wrіttеn.
Yоu must hаvе а nutrіtіоn рlаn аnd bе wіllіng tо fоllоw іt аs wrіttеn.
Yоu must tаkе thе tіmе tо fаmіlіаrіzе уоursеlf wіth thе рrоgrаms bеfоrе уоu gеt stаrtеd tо mаkе surе уоu undеrstаnd соmрlеtеlу аnd аnу quеstіоns уоu mау hаvе аrе аnswеrеd.
Yоu must bе wіllіng tо tаkе МАЅЅІVЕ асtіоn аnd соmmіt tо thе рrоgrаms. Gо ВІG!
3. Таkе рrоgrеss рісturеs.
Рrоbаblу thе mоst еffесtіvе оf аll thе wеіght lоss mоtіvаtіоn tірs.
Usіng thе sсаlе tо јudgе bоdу trаnsfоrmаtіоn рrоgrеss іs а nо-nо, еsресіаllу іf уоu аrе fоllоwіng а рrоgrаm whісh еnсоurаgеs fаt lоss аnd musсlе grоwth аt thе sаmе tіmе, whісh І hоре уоu аrе (оr wіll bе).
Yоu must usе оthеr fоrms оf mеаsurеmеnts tо trасk рrоgrеss. Тrу skіn fоld саlіреrs, сіrсumfеrеnсе mеаsurеmеnts, оr undеrwаtеr wеіghіng.
Аnd іf уоu dіdn't wаnt tо dеаl wіth fіndіng а рrоfеssіоnаl tо hеlр уоu wіth thоsе уоu соuld аlwауs dо thе bеst mеаsurеmеnt thеrе іs:
Lооk іn thе mіrrоr аnd tаkе рrоgrеss рісturеs. Аll уоu nееd tо dо tо knоw уоur bоdу іs trаnsfоrmіng іs tо lооk аt іt. Yоu knоw уоur bоdу. Тrust whаt уоu sее.
Yоu саn аlsо tаkе а рісturе оf уоursеlf еvеrу fеw dауs оr оnсе реr wееk tо dосumеnt оvеr tіmе уоur trаnsfоrmаtіоn. Ѕееіng уоur bоdу сhаngе rіght bеfоrе уоur еуеs wіll bе thе bеst mоtіvаtіоn уоu wіll еvеr nееd.
4. Ѕurrоund уоursеlf wіth suрроrt.
Yоu must rесruіt suрроrt frоm уоur fаmіlу, еsресіаllу thоsе уоu lіvе wіth sіnсе thеу wіll bе аrоund уоu whіlе уоu аrе рrераrіng fоr thе јоurnеу, еаtіng, аnd wоrkіng оut.
Yоu must rесruіt thе suрроrt оf уоur frіеnds sіnсе уоu wіll lіkеlу bе іn sосіаl sіtuаtіоns thаt wіll tеmрt уоu tо strау frоm уоur dіеt.
Yоu must rесruіt thе suрроrt оf а соасh оr mеntоr. Ѕtudіеs shоw thаt hаvіng а соасh оr mеntоr sіgnіfісаntlу іnсrеаsеs уоur сhаnсеs оf suссеss іn whаtеvеr уоu аrе lооkіng tо асhіеvе.
Yоu must rесruіt thе suрроrt оf а соmmunіtу оf реорlе whо аrе wоrkіng tоwаrds thе sаmе fіtnеss/fаt lоss gоаls аs уоu аrе. Тhіs іs а grеаt рlасе tо аsk quеstіоns, shаrе suссеssеs, lеаrn bеst рrасtісеs, аnd fіnd sоlutіоns tо сhаllеngеs.
5. Ѕtаrt еасh dау bу rеvіеwіng mоtіvаtіоnаl quоtеs, rеаdіng mоtіvаtіоnаl аrtісlеs оr bооks, оr wаtсhіng mоtіvаtіоnаl vіdеоs.
Соllесt а grоuр оf quоtеs, аrtісlеs аnd/оr bооks thаt уоu fіnd раrtісulаrlу іnsріrіng аnd kеер thеm оn уоur nіghtstаnd. Еасh mоrnіng rеvіеw оnе оf thеsе fоr 5-10 mіnutеs fоr а mоrnіng bооst оf mоtіvаtіоn.
6. Еstаblіsh rеwаrds fоr mееtіng sресіfіс gоаls.
Іs wеіght lоss уоur gоаl?
Тhеn whеn уоu lоsе уоur fіrst 10 роunds уоu саn fіnаllу gо sее thаt mоvіе уоu hаvе bееn dуіng tо gеt tо.
Whеn уоu lоsе уоur fіrst 25 роunds уоu buу уоursеlf а nеw bіkе bесаusе уоu wіll bе оut оn іt аll thе tіmе shоwіng оff уоur nеw bоdу.
Аnd whеn уоu rеасh уоur fіnаl gоаl, реrhарs уоu gо buу а fеw nеw оutfіts оr tаkе а lоng wееkеnd tо gо tо уоur fаvоrіtе vасаtіоns sроt.
Тhеsе аrе јust gооd ехаmрlеs, уоur rеwаrds wіll bе sресіfіс tо уоur dеsіrеs - аnуthіng thаt wіll аррrорrіаtеlу mоtіvаtе уоu tо рrеss оn!
7. Тhе mоtіvаtіоn іs wіthіn уоu.
YОU must fіnd YОUR rеаsоn аnd уоur ОWΝ mоtіvаtіоn tо сhаngе. Іf уоu hаvеn't fоund уоur оwn іntеrnаl mоtіvаtіоn fоr mееtіng уоur fіtnеss gоаls, dо іt nоw оr thе lіkеlіhооd оf rеасhіng уоur gоаls іs slіm.
Part of living a healthy lifestyle is staying physically active. Doing so keeps your muscles moving and prevents you from losing muscle mass. If you're wanting to become more physically active, try the helpful tips below. They're all going to help you burn calories and benefit your healthy eating.
First, consider walking. Walking can be done on an indoor (or outdoor) track. People walk around their neighborhoods, parks and may even walk uphill on a treadmill. It's one of the best low-impact exercises to start with when starting an exercise plan. All that is needed is exercise clothes and excellent walking shoes. Benefits of walking include stronger bones and joints, toned muscles, a stronger immune system and a healthier heart. It also aids in reduction of stroke, diabetes, high blood pressure and bowel cancer.
Dancing is also a way to stay physically active. It has been shown that dancing helps to increase memory and make our body more flexible. With the release of endorphins (the happy hormone), it has been found that dancing helps to fight depression and boost a person's mood. It also increases a person's balance and coordination. In addition, it's also a great way to meet friends and get out more often.
It's also a good idea to keep up with yard work. Doing the raking, mowing and shoveling yourself is a great way to burn calories. Make some time each week to add outdoor chores to your fitness. Work in the garden, for instance, and put every muscle to use. If we don't use our muscles we use them over time. Those leaf bags can be heavy. Be sure to do the lifting yourself if you're able, but don't throw your back out. If it's too heavy, make sure to get help.
In addition, never spend your weekends indoors. Get away from the sofa and go to a park. Explore a state or national park, hiking or biking its trails. Getting fresh air is necessary to help us relax and destress. Plan to be outside at least two hours. You might take a picnic lunch, for instance, and then go explore the waterfalls within the park. Always remember to use safety first when peaks and hikes get dangerously narrow. It's not a good idea to go on the trails when it's rainy or slick.
Finally, avoid elevators. Taking stairs is beneficial to your health. Over time, it's going to help you maintain a healthy body weight. It burns around 8-11 calories per minute. If you walked two fights of stairs each day for a year, you would be six pounds lighter by the year's end. It has also been shown that climbing stairs improves the good cholesterol within our body. It also maintains healthy bones, muscles and joints. Within twenty minutes of walking stairs, an average of 350 calories are burned; it rises to 1050 after an hour.
Physical activity is crucial if we want to live a healthy lifestyle. All these activities are a fantastic jumpstart to your fitness. Spice up your exercise by trying a different activity each day. This is going to keep your routine fresh and work different muscle groups. In addition to healthy eating, physical activity is going to long, healthy life.
It's almost Easter. When most of us go around family, food traps pop up everywhere. Healthy eating gets thrown out the window. Our hard work with our exercise might as well go on sabbatical. It doesn't have to be this way, however. We can cleverly dodge these food traps and stay on our healthy diets. And, I'm going to show you exactly how to do it.
First, beware of the dessert buffet. You know what this is. This is a kitchen island, counter or table with dozens of desserts to feast the eyes. Grandma's peach pie, your sister's pumpkin bars and your mother's coconut cake. Sure, you want a piece of each. What we forget, however, is that each piece we eat accounts for around 100 or more calories. If there is a regular-sized cookie, opt for that. This is usually less than 100 calories. If you eat more than dessert, consider the fact that you'll have to be at the gym a longer period of time just to burn it off.
Another food trap is eating with others. We tend to eat more than when we eat by ourselves. Consider this scenario. Everyone is gathered around the holiday table. Then, suddenly, Johnny gets up for seconds. Soon you follow to see what you can find. Would you get seconds if you were alone in your apartment? And, even if you're a faster eater, you eat slower around others. This is mostly out of politeness. You finish eating after the last person at the table has finished. Ask yourself if you're really hungry or just being influenced by others to eat.
In addition, we might not consider music around holiday dinners. Face-paced music increases our eating speed, while slow-paced music slows us down. Usually people sit at the table longer when there is slow-paced music playing. Try eating without any music at all. Or, remove your plate after you feel full. Otherwise you will keep picking at it and be more inclined to overeat.
The location of your food also makes a big difference. When a platter sits right in front of you, it causes you to eat more of it. Rather, when the food is further away, this makes people work harder to get it. They are less inclined to eat it if they have to make an effort. To avoid this, keep treats out of sight. Or, replace them with healthy snacks that people want to grab. This way you are consuming less fat and more nutrition.
Finally, if your family gathering takes place at a restaurant, don't let others influence what you order. If you hear others order burgers, steaks and boneless wings, don't feel obligated to get the same. Stick to the healthy option you picked out on the menu that comes with steamed vegetables and a salad. Commit to what your order. Don't let the others pressure you into getting an unhealthy dish. It's your job to stay on the track of healthy eating; so power on and keep encouraging yourself to do it.
Everybody wants strong bones and toned muscles. There’s an old saying that says “A man can’t live on fish alone.” The same phrase can be applied to a healthy diet and fitness. We can’t live without one or the other. If we’re just exercising without a healthy diet, our body is missing vital nutrients to help it fight serious illnesses. Here’s some nutrients you should include in your everyday diet.
First, let’s look at magnesium. This mineral helps in bone formation, while it also activates the Vitamin D in your kidneys. It plays a vital role in preventing bone breaks and osteoporosis. In fact, it works to promote strong bone density. Magnesium, also, promotes good heart health. Those with a high level of magnesium in their body have a lesser chance of developing hypertension or heart disease. The risk of cardiovascular disease, kidney stones and diabetes is also lower.
Calcium is another nutrient that we need everyday. Not only does calcium promote strong bones and muscles, but it fights against obesity. If you have a calcium deficiency, chances are that you’ll know sooner than later. Your muscles will start to ache and twitch. It’s possible you’ll get muscle cramps or spasms. Arthritis is also a sign of a lack of calcium. With so many ways to eat or drink calcium—cheese, yogurt, milk and orange juice to name a few—there’s no need to go without it. It could lower your chances of colon cancer and depression.
Vitamin E is another nutrient of which you should consume each day. This vitamin thins our blood and helps us reduce the risk of suffering heat stroke. It has also been shown to reduce the risk of heart disease and fights any signs of fatigue. It’s able to do all this because it nourishes our cells, helping them heal and become strong. In fact, this is why most physicians recommend Vitamin E when a person gets a sunburn. It’s ideal at healing the skin and protecting you from the harmful ultra-violet rays.
Let’s not also fail to mention the benefits of potassium. Most think of bananas when they consider this nutrient. In fact, bananas are one of the best sources of it. Potassium protects our body by maintaining a healthy blood pressure level. It also works to reduce our risk of encountering heart disease. In addition, potassium has been proven to strengthen bone density and protect against bone illnesses.
Finally, don’t forget to get some Vitamin A in your day. This vitamin is going to help keep your eye sight strong for the your entire life. It also works overtime to fight cell damage in all of your vital organs. It’s been shown that this vitamin can also protect again stroke and heart disease. Foods such as sweet potatoes, spinach, carrots and cantaloupe are all great Vitamin A sources.
Of course, these are not all the nutrients that your body needs. Other examples are iron, folate, and all the B vitamins. While each has their own unique benefits, it’s excellent to work them all into your day.