Month: February 2019

How To Become A Healthy Eater

Most of us are unhealthy because of what we eat. How do I know this? Diseases like Diabetes Type 2, High Blood Pressure and High Cholesterol are due to our bad eating habits. Healthy eating is not a habit for most of us. Some of us think we know what it means to eat healthy but do we?

What exactly is meant by a healthy eating?  Healthy eating involves being conscious about food properties such as ingredients, micronutrients and macronutrients.  It is also someone who is aware of what they’re eating, when they’re eating and why they’re eating. They have a good understanding of their relationship with food to their well being. Much like a car needs gasoline for fuel to keep it running and performing the task for which it was intended, our bodies need fuel to keep them up and running too. Unfortunately, we expect this to happen on french fries and hamburger. You will not get the best utilization of your body if you are not conscious about what you eat and how it affects your performance and mood  in the long run.

There are all kinds of reasons the unconscious eater eats. Emotions tend to drive us, and we satisfy that emotional distress with whatever we might consider “comfort foods” like donuts and potato chips. Anxiety, boredom, anger, loneliness, sadness, and fear are just a few things that may drive us to the fridge or pantry hoping for relief for the emotional distress. We hope food can ease the pain, but it never does. In fact, post bingeing we add guilt to the emotion that causes us to binge making us feel worse.

But happiness also causes us to eat. We celebrate holidays, birthdays, birth and death with food. We enjoy food in good and bad times. And the selection of food is usually not the most nutritious.

Becoming a conscious eater simply means thinking about what you’re putting in your mouth, why and when and considering what exactly your body needs for fuel. Unconscious eating is not an easy habit to break, but it can be done, and not only will your body thank you for the improved nutrition it’s getting, but you’ll reap the benefits of increased strength, stamina and sense of well-being. This will take some effort on your part to exchange the bad for the good.

Start by incorporating more whole grains, fruits, and vegetables into your daily diet. Make a commitment to do a food swap every week. Have brown rice instead of white rice. Or replace french fries with sweet potato fries. Explore the produce section in the grocery store and you will discover a variety of nutritionally dense food. Begin to educate yourself about the nutritional needs of your body and as you become a conscious nd healthy  eater you will feel the difference physically and mentally.

Drink Up

Water makes up more than half of your body weight, and you need plenty of fluid to function. It recommended drinking at least 8 cups of water every day. I say to drink enough water until your urine is as clear as water.

Our bodies lose fluid every day through urine, feces, and sweat. In fact, we lose fluid with every breath we take as we exhale. We need to replace it regularly to maintain blood circulation which carries oxygen and nutrients to the trillions of cells in our bodies as well as carrying off waste. Proper digestion and maintenance of body temperature also rely on adequate fluid intake.

While you can certainly get fluids from many sources like milk, juices, coffee, tea, soda, and a number of other beverages, nothing can beat pure water’s health benefits. Perhaps most importantly it’s calorie, caffeine and sugar-free. If you’re a soda or coffee junkie, the very thought of drinking plain old water may leave a bad taste in your mouth. Try replacing at least one of your regular beverages with water each day and strive to increase it. Adding a splash of fruit juice to your water might make it more palatable and help you get in the habit of drinking more H2O on a daily basis.

Some people complain that drinking a lot of water send them to  bathroom at the most inconvenient times. Its a pain in the neck that when you are driving and you want to urinate. I suggest to time your water intake when you know you will have easy access to the bathroom. In addition, stop drinking water a few hours prior to bedtime.

Your first few cups of water won’t send you to the bathroom frequently because you were probable dehydrated. However, as you drink more water and become hydrated you will be making frequent trips to the bathroom. Therefore, be prepared.

Hunger Triggers

It’s no secret that keeping your body limber and strong is important to good physical health and mental well being. There is a multitude of ways we can attain and maintain a good level of strength and stamina to meet our daily needs at any age. Our bodies were made to move, lift, push, pull and stretch and when we spend the majority of our days not performing in those ways we are bound to lose those abilities. Thus, the old adage, “use it or lose it”. We already have all that we need to strengthen and maintain our bodies without having to use any special equipment or a personal trainer.

However, many people complain that exercising can  induce their hunger. This might be because your glucose decreased due to the utilization of carbohydrates during an intense workout session. If this happens to you take note . This way you can be prepared to eat right after working out.

It is recommended that you eat a healthy post workout snack within 30-60mins of your workout.

The snack should be a complex carbohydrate and protein. It’s best to have something available so that you are not tempted to binge. Smoothies are ideal choices because you can easily combine protein, carbohydrates and throw a cup or two greens in.

In conclusion, commit yourself today to implement one of the above then add another. Attempting change too much at once can backfire causing you to become discourage and give up.  Let food be thy medicine and won’t have to take any pills.

Start Working Out At Home to Achieve Your Fitness Goals

New Year New You. Year after year, you make fitness goals. Then, you diligently work toward achieving them for a few weeks or months and then crash! Your plans to get into shape fall by the wayside and you return to your old habit of sitting on the couch and moving only when you have to. Exercise is too important to your physical and mental health to keep repeating this pattern. Research shows that fit people live longer and get more out of life than their less active counterparts. If you’re fit, you can move more easily do the things you enjoy, and you lessen some of the pitfalls of aging such as frailty. Here are five things you can do to bring your fitness goals to fruition. You do not have to go the gym.  Start working out at home to achieve your fitness goals.

Know Your Why

Your decision to start a more active lifestyle might be different from your bestie’s. Therefore, unless  you know why you want to get fit, you’ll have a hard time achieving and maintaining your fitness goals. Studies show you’re more likely to stick with a fitness routine if you have clarity as to why you’re doing it. Plus, research shows that the best reasons for working out don’t relate to weight loss or getting a beach body. The most successful fitness buffs focus on how exercise makes them feel and how it gives them the stamina to do the things they enjoy like sex and playing with their kids.

If you have a clear reason why you’re doing it, you’re more likely to lace up your sneakers, buy workout clothes and gadgets to help facilitate your journey and make it more interesting. For instance, If you have high blood pressure and your doctor recommended that you become more active and lose some weight to improve your blood pressure then you should write it down. Review your “whys” to keep you on track.

Set Small Goals

Once you decide on your “whys”, then its time to set goals. A big mistake people make is to set big goals. It’s okay to dream big, but you have to balance goals with reality. You’re not going to run a marathon or develop six-pack abs in a month no matter how industrious and well-meaning you are especially if you like to eat french fries and hamburger. With an objective like that, you’ll get frustrated by the enormity of the goal and quit. Break those dreams and goals down into smaller, more achievable ones such as eating sweet potato fries instead of french fries or eating a salmon burger instead of hamburger. If you want to run a marathon, start by walking a mile. Once you do that, add a little more. Goals must be realistic, sustainable, and achievable. Whatever goal you set, break it down further. Then, write those smaller goals down and give them a deadline. Don’t leave them open-ended.

Strive for Consistency and Never Give Up

Consistency counts more than intensity. It’s better to do something small day after day than it is to knock yourself out for a week or two and then drop out. Write down your workout sessions, just as you write down appointments. A workout session is a date and commitment with yourself, so treat it like one! What you don’t plan on and place on your schedule, you’re less likely to do. Schedule your session at a time that works for you. For many folks, the first thing in the morning is most convenient. If you do it first thing, there’s less chance of something interfering with your ability to do it. But find what works for you. We’re all a little different.

Keep Your Workouts Challenging and Stimulating

Add variety into your workouts. Doing the same repetitive workouts over and over will zap motivation and leave you grasping for any excuse not to work out. Alternate high-intensity workouts with low-intensity ones for variety and to avoid training too hard. Recovery is an important part of any workout program. Changes in fitness and body composition take place between workouts when your body recovers and rebuilds.

Watch some workout videos on you tube or on your fitness app. Pinterest have tons of amazing posts that you can try out. Trying out an activity counts as exercise as long as you execute the movement in the specified reps and set. You do not have to be an expert. You do not have to stick to one source of fitness inspiration.There are so many options.

Add short bursts of higher intensity exercise to your routine. If you walk, do so at a moderate pace for one minute followed by a 30-second sprint. Keep repeating. Those short bursts of vigorous activity add variety and boost your fitness level quickly. Take your workouts outdoors on good days. Studies show exercising outdoors is a good stress reliever. For the ultimate in variety, do a circuit workout. Select 5 or 6 exercises and do each one for 30 seconds before moving to the next one. Cycle through the exercises at least 5 times without resting between exercises.

Be Prepared

Do you have exercise clothes, socks and comfortable sneakers? Not having the basic essential items for a good workout every time can hinder your fitness goals success. If you plan to work out 5 days a week you will need work out clothes for five days.  Whether you are working out at the gym or at homewhat your workout attire is important. Lightweight cotton clothing is the best because they dry quickly. After a sweaty workout you don’t want to walk around in wet clothes even if it is your own sweat. If you are on a budget look for sales in your favorite stores. If you only have two or three outfits then you will have to do laundry more often.

Reward Yourself

Reward yourself for working hard but look beyond food as a reward. It takes only one bad day of eating to sabotage all your efforts. But if you decide on rewarding yourself with food then be wise about your selection. Make sure it is something you really really want and will enjoy. If you can afford to, then consider a massage, a makeover, shopping trip or just go hang out with your family or friends? It’s a positive reinforcement for a job well done. You would deserve it if you followed through. The memory of that reward will stick in your mind and give you the motivation to workout even harder.

The Bottom Line?

Use these tips to maximize your fitness level and get the most out of your workouts. With a little hard work and focus, you’ll be surprised at just how to fit you’ll become and how good you will feel. Being physically active enhances every aspect of your life. So, make those fitness goals and stick to them.

Last but not least, although working at home comes with benefits, one pitfall is distraction. Save the laundry and the dirty dishes until after your workout.

References:

Exercise Physiology. Fifth edition. MrArdle, Katch, and Katch. 2001.

Tap that Ass:Build a Better Butt at Home

She Got a Big Butt a Big Butt

There are so many songs about big butts, I do not know where to start. Americans and the world in general have a growing obsession with the perfectly shaped bottoms, buttocks, rump, backside, rear end, booty, behind, bumpa, batty, breech, bum, derriere, ass or fanny. There are so many names for this portion of our body known as the gluteal muscle in the medical field and glutes in the fitness industry.

Each of us has a set of gluteus minimus, gluteus medius, and gluteus maximus. The largest of the three is the maximus, and the small is the minimus. All three work together to support movement, stability, and cushions the bone in our pelvis and hip. However, depending on your jeans, genes, and lifestyle it varies in shape, density, and size. There is not a one size fit all for butts nor are all butts created equally.

Gone are the days when flat pancake bottoms are celebrated. Both men and women with nicely proportioned, shapely and tight rear ends are admired by many and can turn heads. Consequently people are now seeking ways to enhance their buttocks.

There are surgical and nonsurgical options including garments with extra pads at the butt area that give the impression of a well shaped derriere. And there are also leggings on the market that are tailored and stitched in places to make the butt look more shapely. Of course, these garments and very temporary. Once you take them off your butt goes back to normal.

Butt Enhancement

Plastic surgery such as Brazilian Butt Lift and Butt Implants are on the rise. Some individuals have gone as far as getting butt injections to add roundness and fullness to their butts. These procedures come at a high-cost financially, and they also come with health-related risk including infection and death due to fat emboli.

Brazilian Butt lift involves transferring fat from one area of the body to the butt. Most of the time the fat from the abdomen is used to achieve the look of a rounded plumped butt. Hence the term bubble butt.

Butt implants involve placing silicone filled devices within the tissue of the butt to give volume and a lifted round appearance.

Silicone injections involve injecting tissue expanders to the butt causing it to swell resulting in a fuller plumper rump.

A low risk approach to a powerful and good-looking butt is exercise. It takes longer and requires commitment and discipline, but it works. Furthermore  sculpting your butt via the workout method cost significantly less than the surgical method.

Other than the aesthetic appeal of nice butts. There are plenty of other benefits that come with a sturdy bumpa that can improve the quality of your life. Furthermore, surgical enhancement will not offer any of these benefits.

Studies show that having a srong and powerful booty  can help in movements such as climbing stairs, walking, running and jumping.  Similarly, a strong glute helps reduce lower back aches and increase your ability to lift heavier weights.

Have you tapped that ass today?

Whether your aim is to have glutes like Beyonce’s or Jennifer Lopez’s, there is no easy way out. Sitting on your behind causes your butt to be inactive. Therefore, if you have job that requires mostly sitting, the first thing you should do is stand up often. Changing from a standing to a sitting position starts the glutes activation process.

But in order to maximize your glute plumping potential, you have to put it to work. There are several exercises you can integrate into your routine that do not require equipment. Set aside 20-30 minutes 4-5 days a week and you will transform your butt in no time.

So let us look at 5 exercises you can incorporate in your lower body workouts to achieve the best glute.

1. Lunges

Lunges are very versatile and help target muscles in your butt, legs, and hips. However, for a lunge to be effective, one must pay more attention to how they are doing it. For example, your back needs to be straight and not hunched. Your shoulders need to be back and as you lunge and ensure that your knee is above your ankle. Let your leg form a 90-degree angle. For butt plumping results, add dumbbells.

2. Squats

Squats can be a woman’s best friend. They work your thighs and butt. There are so many variations such as sumo squat, front squat, and jump squat. Pick 3 and master the moves. However, to maximize on a squat, it is essential to use a dumbbell or any other weight at your disposal. This creates resistance and enables your butt to become firm and grow. However, make sure you rest. Muscle growth occurs at rest.

3. Hip Bridge

Hip bridge exercise not only works on the butt but also helps tone the lower back. To successfully execute a hip bridge workout, you need to lie on your back and place the arms on the sides. Bend the knees and plant the feet flat on the floor. Proceed to lift your hips up and then lower them back down. Repeat this movement several times to achieve maximum results.

4. A Step Up with a Knee Lift

A step up with knee lift works several muscles in the thighs, hip, and butt at the same time. For this exercise, look for a step or something that resembles the same. Ensure that the step is a foot away and proceed to step with your right leg and drive the left knee upwards. Drive the left foot down to the position you started from and proceed to do so with the right foot. Continue this process ensuring that you repeat on both sides.

5. Frogger

For a frogger, start in a plank position. The body should be in a straight line. Proceed to jump into a deep squat. Place your hands in front of you and then jump back into a plank. Repeat this motion several times for maximum results.

Building muscle requires proper nutrition to support growth. Therefore, make sure your diet is as good or even better than your workouts.

The increase density and size of your butt occurs when you add mass to your ass. In order to add mass to your ass you should add weights or resistance to the exercises. Resistance bands, kettlebells, and free weights are home friendly and easy to store.

Perform 6-12 reps,  3-6 sets with 30-90 sec rest in between sets. Muscle growth occurs at rest, therefore do not train your glutes on consecutive days and only train two times per week.

Kettlebells for Your Workout at Home

A kettlebell is one of the newest  kid on the block in the fitness industry. You probably have not seen one unless you to go the gym. I can not think of another way to describe it but to say it looks like a cannon ball with handles. What do you think? Am I right? They look bulky and intimidating, but don’t be scared. The are fun. Even if you workout at home you should consider adding kettlebells to you fitness routine.

Kettlebell History

First, let’s start with some kettlebell history. Russian farmers used them to weigh crops in the 1700s, then they started showing off how many times they could lift their kettlebells, and this turned into competitions. Soon after, the Russian Army began using them to train soldiers.

The Russian origins of the kettlebell also explain the strange weights in which you will find kettlebells. Original kettlebells were measured in poods. One pood is equal to 16 kilograms or a little over 36 pounds. Kettlebells will also be found in ½ pood sizes as well. ½ pood is almost 8.2 kilograms or a bit heavier than 18 pounds.

So why use kettlebells? Why add these strange things to a workout? Let’s look at five of the most significant reason:

They are different! Kettlebells are not used in the same way that dumbbells and other traditions weights are used. Because the mass is concentrated at only one end of the weight and not balanced over the hand, the body has no choice but to use stabilizing muscles with every lift. This means that while you are targeting specific muscles, you will also be hitting a wide range of muscles to help you control that kettlebell.

Get stronger and skip the treadmill! Kettlebells are used in large swinging motions instead of short, repetitive movements. When you are doing kettlebell workouts, your muscles are getting stronger because of the weight, AND your heart is getting a workout from the constant motion.

This isn’t bodybuilding! Kettlebells are perfect for most of us because we are not trying to look like Arnold. Kettlebell exercises are intended to add functional muscle while burning fat.

Cheapest home gym ever! Remember when we said to skip the treadmill? Well, you can also skip whole racks of weights and whatever other stuff is being sold on infomercials. One kettlebell can give an entire body workout and takes up less space than a bowling ball.

They are fun! No one will continue a workout routine if it feels like going to a second job. Kettlebells are enjoyable to use, and your entire body can be worked out in minutes.

You may be asking, “How to get started?” Well, just like any new workout, take it slow. None of us are The Rock. Take the time to watch some youtube videos or seek out one of the many great books or DVDs on the topic. Start with a light, manageable weight until you feel comfortable with the form. Then, check your excuses at the door and get exercising.

Best At Home Exercise Equipment for Small Spaces

Although we know we need to workout , many of us avoid going to the gym at all costs. Perhaps the price of the membership scares us away, or maybe between work, church and social media, we just cant seem to fit exercise in our busy schedules.

Certainly hitting the gym is way too much trouble. But are there other option?

Whatever the reason is, anyone can easily begin their exercise journey at-home routine with little cost. No gym membership necessary.

Here are some of the best workout equipments that can get you in tip top shape in the comfort of your own home.

Push-ups Bars

The simpler the exercise, the easier it is to stick with it until it becomes a routine. Doing push-ups is an easy way to begin an exercise program because they cost nothing and can be done almost anywhere. Many people hate doing push-ups, but there are important arguments to consider it one of the most complete forms of exercise. Using your own body as the weight will create a head-to-toe workout that will leave you sweating.

In addition to working your arms, chest, and shoulders, you’ll also target your abs and glutes. You can try different variations of push-ups such as wide grip or close grip. Wide push-up will mainly work your chest while a close grip push-up will target the triceps.

Pull-ups Bars

Doing the pull-up is also another inexpensive way to begin exercising at home. All you need is a sturdy pull-up bar, which can be found at any sporting goods store. If your home does not have a door frame that you can hang a bar from, you might consider purchasing a pull-up stand. As an added bonus, you can use the bar to work your abs by doing leg lifts. Because pull-ups tone your back muscles, they will complement the work you’ve been doing with push-ups. Pull-ups can be performed in a variety of ways to ensure you don’t get bored. For example, the overhand pull-up will target your lats while the (underhand) chin up will isolate your back and biceps.

Bulgarian Training Bags

The Bulgarian training bag is one of the most space-friendly and versatile pieces of exercise equipment you can own. Because of the weight and size of Bulgarian training bags, you can expect to tone up rather quickly. In fact, many bodybuilders compare working out with the bags to carrying a giant chunk of meat. Bulgarian training bags are available in different sizes, so it’s up to you to determine which weight is best for your fitness level. The number of exercises that you can perform with a bag matches those provided by the most sophisticated gyms, making it highly budget-friendly.

Exercise Ball Workouts

The gym ball can be a real lifesaver when it comes to back and neck pain, and there are numerous other ways you can use it to workout. Exercise balls are excellent for improving stability and adding extra mobility to your joints. In addition, they can add an element of fun to your workouts. This light-weight, inflatable tool is primarily meant to stabilize, which is what makes it so useful for other disciplines such as yoga and Pilates. For example, you can use a ball to work on balance and stability while engaging your core muscles at a deeper level.

Videos

At-home videos are a great choice to begin working out at home because they usually don’t require much equipment. In addition, you’ll be able to take advantage of the instruction that comes with a workout DVD. Try getting on YouTube and find a workout that you’ll enjoy. From walking, dance, weight lifting, yoga, and cardio, you’re bound to find a few workouts! If you are new to home workouts and workouts in general, try the beginners’ videos first, then move to more complex and more demanding exercises; this way, your body will get a chance to get used to exercising and you will feel motivated to keep on improving with every new exercise you add.

Kettlebells

One way to add resistance is to use kettlebells. If you have never seen one, they are the weights that look like a cannonball with a handle. What is especially good about them is that they can be used by everyone, beginners and more advanced as they come in various weights and you can use them to do many exercises, such as lifts, shoulder presses, and lunges. They are easy to use and the workouts with them offer a lot of flexibility; that’s why everyone should consider training with them.

Resistant Bands

Make your bodyweight exercises more challenging by adding resistant bands. These will bring external resistance to your exercise that your muscles have to work against. You can also use them for stretching out. If you are having any doubts about using weights, or you are a beginner, you can use the resistance bands instead; these are easier to do, more comfortable and safer; they will definitely help you stretch out the muscles and build them up. Resistant bands are small, lightweight and cheap. They come in looped and non-looped bands and are versatile and easy to use. It’s also possible to get a full-body workout with resistant bands.

Workout Apps

Subscribe to a work out app. Try the free trial period first before you decide to commit to one app. Make sure to cancel in time to avoid being charged. There are enough free workout apps on the market to give you a free workout for a few months. Most of the workout apps have reminders/notifications options that will remind you to do your exercise daily, and this can be quite helpful if you often forget to exercise due to a busy schedule. Once you have done the trials, if you like the program, you can consider subscribing to it. Some of these workout apps also offer different dietary programs and meal plans that can additionally help you with your workouts.

Step Aerobics

Remember back in the days when fitness enthused use to wear leotards as their workout attire? Well, those were also the days of step aerobics. There is a reason why these have stuck around for so long. Step aerobics has all the benefits of a high-intensity cardio workout as it improves the overall fitness by building, strengths and reducing fat, while at the same time, the workout with it does not put any additional stress on your joints. Moreover, step aerobics is quite simple and easy to use: all you have to do is step on and off the platform at an intensity that gets your heart up. You can also use the stem platform as support when you do strength training. It is your all-in-one cardio and strength training equipment. And you won’t even have to worry about making space for it in your home: once you are done with the training, store it under the bed.

Medicine Balls

Medicine balls are weighted balls fill with gel. They are durable enough to endure a slam on the floor, against the wall or a trampoline. If you want to mix up your workout, do so by adding medicine balls. Medicine balls often are described as a must-have accessory because they help you develop your coordination and balance, and that is quite an important part of any workout. These are also quite good for your health, like Roberts, the person who coined their name “medicine ball” says, using them “invigorates the body, promotes digestion, and restores and preserves one’s health“. Definitely worth giving a try, don’t you think?

Jump Rope

We played with it as kids, but the truth is, jump ropes are one of the healthiest, good pieces of equipment for moderate-intensity workouts. They are quite cheap so you won’t have to worry about spending too much, and, yet, they will give you a full-body workout. Jump ropes are also quite good for people who try to lose weight as exercising with it burns many calories in a short amount of time. They can also help you tone your muscles. Please, don’t be afraid to experiment with them: try rope jumping, skipping rope, alternate foot jumps, boxer step jump, single-foot jumps, crisscross, side swing, high knees jump, etc.

Bosu

Bosu – interesting name, and if you are wondering what does it stand for, this name is actually an acronym for “Both Sides Up” which is quite clever as it refers to both ways a bosu ball can be positioned. A bossy ball is a rigid platform to which an inflated rubber hemisphere is attached; you can flip it on either of the sides, depending on the exercises you do. If you want to work on your balance, try adding bosu ball to your training: the unstable surface will help you improve your balance for sure. You can also use the bosu ball for jumping activities, stretching as well as aerobic fitness and strength training.

Battle Rope

We see them being used in almost any promotional video for exercising, and there is a reason for that. Battle ropes are good for a vast variety of exercises and workouts, especially for high-intensity interval trainings. Depending on what your goal is, you can buy different types of these battle ropes: for building up muscle it is best that you use a 2inch or thicker, between 40-60 feet long battle rope, while if you just want to increase cardio stamina than a 1.5 inches or less battle rope long 40-60 feet will do the job. When you use the battle rope, you are making a variety of “waves” and doing the maximum level of cardio as your upper body is under prolonged tension which helps you build your muscle, power, and endurance.

Sandbells

If you are looking for free weight, the SandBells are probably the most versatile and effective choice that you will run into. Sandbells are basically soft, disc-shaped neoprene bags filled with sand, and like other free weights can be used in pairs or alone. The best thing about Sandbells is that they have simply reinvented the free weight exercising: you can use them inside and outside and there are many exercises that work really well in combination with them. As we mentioned, they are challenging as the sand inside, unlike the usual firmness of the traditional free weights is unpredictable and will definitely keep you on your toes, completely focused on your exercise. Sandbells can be used for full-body workouts, strength workouts, total body conditioning, and even weight loss exercises.

Weighted gloves

Weighted gloves have become more popular nowadays as they are much more convenient when it comes to adding resistance to a workout than the regular carrying hand weights. The weighted gloves, as the name suggests are fingerless gloves with attached weights in their design (usually 2lbs or less.) If you want to increase the intensity of your cardiovascular workouts and at the same time improve your muscle tone, use the weighted gloves during your training. They are quite flexible as they can be used during many exercises as well as activities such as running, kickboxing, shadowboxing, etc.

Weighted West

The simple rule of exercising is if you want to build endurance and strength, use weight during your exercises. And one way to add weight is definitely by adding a weighted vest. A weighted vest is simply a vest made of heavy material, or lighter but equipped with small pockets that can be filled with small steel bars, tiny sandbags or other weight objects. When you use the weight vest, your lower-body muscles need to generate more force against the ground which improves your strength and power and tones the muscles. These vests are best for body-weight exercises, as well as outdoor activities like running or speed, agility and quickness drills. You can also use them if you are tired of your regular exercises and you want to “spice things up”. They will increase the intensity of the exercise that otherwise had become easier for you.

Sliders

Sliders force you to engage our muscles the entire time of your exercise and that is why trainers keep on recommending them.   When you use sliders correctly, over a period of time you will notice that you have drastically increased your balance and core strength. Besides contributing to core stability, sliders also make your muscles work more intensely than usual. Every exercise, combined with sliders, feels more challenging.

Ankle/Wrist Weights

Ankle and wrist weights are wearable, wide, weighted straps that wrap around your ankle or wrist and attach with Velcro. They are one of the simpler, easier gears and are good for most of the cardio workouts or running/walking activities. The main purpose of the ankle/wrist weights is to increase the resistance and with that make the exercises more challenging. Nevertheless, please keep in mind that although these may look innocent enough, even the lighter ones, from 1-2 pounds can effectively and significantly boost the intensity of the workout and increase the pressure. So, please make sure that they are not too heavy and will help you improve your exercises but not cause you too much pressure and pain.

Don’t let the fear of the gym scare you away from fitness. Your fitness should be part of your regular, everyday routine, regardless of the where it is done. You can get in great shape and good health working out anywhere. All you need is commitment and consistency.

Start your workouts without weights. As you watch your favorite show, try out the  bed, wall, and couch  exercise routineRemember, this is the beginning of a journey so start slow . Don’t go all in too quick . Make a schedule and stick to it. You can break your workout in 15 minutes increments and go longer when time permits.

Don’t Be So Salty: High Sodium Food to Avoid

While some salt is necessary for good health, too much salt creates health problems such as high blood pressure. Excess salt in the body attracts excess water. Where salt goes water follows. Unfortunately our kidneys are not efficient at removing the excess water. Consequently the excess water causes an increase in circulatory volume that requires more force to push the blood throughout our body. This results in high blood pressure.

One of the signs of excess water intake is swelling in your ankles, feet, hands and fingers. It is visible in those area because the fluid shift in the tissue and pools in the dependent areas by gravity.  In the medical community this is called dependent edema.  A diuretic and limb elevation can alleviate the problem. If your legs or hands get swollen lay down and  place them in a  position so that they are over your heart and the fluid can be redistributed throughout the body. You can prop them on pillow to help.

If you do not have any heart or kidney problems then drinking water can also help reduce the sodium and edema.

Diuretics  also known as water pills are usually prescribed to help facilitate removal of excess water.  Once you start to urinate excess fliud your blood pressure will decrease as well. Most people with high blood pressure are prescribed a diuretic and another class of blood pressure medication to help reduce their blood pressure.

Most people know that a low sodium diet is a good way to avoid such problems. However, to stay within the recommended guidelines of less than 2,300 mg of sodium per day for a normotensive, a person must have less than 500mmg of salt per meal. But if you have high blood pressure the recommended daily salt consumption is less than 1300mg daily. Depending on how many meals you eat per day this will be the equivalent of 3 – 4 meals at 200mg – 300 mg per meal or snack. Consuming this little sodium is hard for many people because sodium is added to food to give it flavor. A sodium less meal is quite bland and not enjoyable to people who are accustomed to adding salt to everything.

People try to avoid the obvious culprits, such as pretzels, chips, and popcorn, but still end up eating too much salt because it’s added to a lot of food and is the reason why you enjoy that meal so much. The following foods have surprisingly high sodium content that will easily put you over your daily allowance.

Seasoned Bread Crumbs

Seasoned breadcrumbs are often added to casserole or chicken dishes without a second thought. But it does not just contain bread and harmless seasonings. One of the seasonings added is salt, around 2,000 mg in only a one-cup serving. That’s nearly all of the daily recommended salt allowance, in one meal. Make your own seasoned bread crumbs instead of purchasing them.

Seasoned Batter Mix

Boxed batter mixes are used for frying and baking mostly, chicken, seafood or shrimp. Most have a combination of corn flour and cornmeal that makes it more crispier when fried or baked. You will find salt as one of the listed ingredient. Even if you are counting your salt intake,  it very difficult figure out how much sodium is in a  serving . Furthermore,, it usually takes several servings to achieve the desired taste.

Teriyaki Sauce

Although a popular ingredient in Asian cuisine, just one tablespoon of teriyaki sauce contains between 650 and 700 mg of salt. That’s almost the entire allowance for one meal, more than one meal if you use more than one tablespoon for a serving. If you must use teriyaki, use it sparingly. When eating out, order the sauce on the side so that you can control how much you add to the dish.

Boxed Cereal

High sugar content is not the only thing to worry about when shopping for breakfast. Many popular boxed cereals can have up to 250 mg of sodium per cup. Since most people do not eat just one cup of cereal at a time, the total amount of sodium consumed adds up fast. You can reduce the amount of sodium and still enjoy your favorite cereals by reading the labels and mixing your favorite brand with a low-salt choice.

Vegetable Juice

Vegetable juice seems like a healthy beverage of choice. It can also be added to several other dishes for flavoring. But one cup of it contains about 470 mg of salt. If you cannot make your own vegetable juice cocktails, shop around for the brands with the least amount of sodium. They might not taste as good but at least your blood pressure wont be affect. The best option is to eat the vegetable instead of drinking the juice.

Pasta Sauce and Tomato Sauce

It is easy to prepare a big bowl of spaghetti and think you are consuming a low-sodium dish. That may be true if you are not adding spaghetti sauce. Many of your favorite brands contain at least 500 mg of salt in only half a cup. Most people add more than that to their spaghetti helping. One solution is to make your own sauce. Otherwise, look for brands that offer “no salt added” versions, or compare labels to find the brand with the least amount of salt.

Frozen Dinners

Frozen TV dinners are cheap and efficient. If your are tracking your calories, this is the easiest method to keep track of the calories and other nutrients. Every thing you need to know is on the box and you don’t have to guess the calorie or nutrient information. If you use a fitness app, you can scan them directly into you tracker log and track your consumption of various nutrients.  Take note of the high sodium content in most. A minimum of 300 – 400mg. These number add up quickly so beware.

If you have high blood pressure reducing your sodium  intake can decrease your blood pressure by  5 – 6  mm Hg and if your blood pressure is normal reducing your sodium  intake can reduce your blood pressure by 2-3 mm Hg.

Consuming too much salt on a daily basis is easier than you may think.  The aforementioned examples are just few sources that people usually over look. It is always best to read the labels of the foods you purchase and compare the serving amount to the actual amount you plan to eat. Whenever possible, consider making your own versions so that you know how much, if any, salt is added. If you keep a wary eye on the labels, you will not be unpleasantly surprised later with a high blood pressure.

4 Factors to Consider When Planning a Home Gym

If you are working on getting into shape, getting healthy or plan to take your fitness to the next level, a home gym can be a great convenience. Imagine not having to change clothes and find your gym bag and car keys to go work out. Even better, imagine showering afterward in your own bathroom rather than a shared locker room!

But a home gym is also an investment. Too many people decide to have a home gym because they impulsively buy a piece of equipment on sale, or because they gave in to late night infomercial temptation. Instead, before you sink any money into your dream exercise room, take some time to think about your wants and needs for your fitness space. Here are four factors to consider.

1. Purpose

Your first consideration should be your goals for your home gym. Are you looking to build and tone your muscles, or mainly cardio workouts? Or some combination of the two? You may not have the budget or the space for both, so you should begin by deciding what your focus will be. This will help determine type of equipment to purchase. You might not need barbells and dumbbells if you are not planning to build muscle or strength. Resistance bands can do the trick. Furthermore, the are way cheaper , take up less space and easy to maintain.

At this point you can also consider whether you can reach your ideal home gym in stages. Maybe you would ultimately like to have a treadmill and a nice weight setup, but your priority might be the strength training equipment. So you may want to start by investing in the weights, and continue running outdoors at first, then add a treadmill later.

2. Space

Where will you locate your home gym? You may have an extra bedroom, a basement, or another area in your home that you can dedicate to exercise. This gives you the option to install a full weight setup, or a larger machine like an elliptical or stair climber. But if you are carving out space in the corner of your bedroom or home office, you will have to think in terms of smaller items, like a treadmill or stationary bicycle that can fold up and out of the way when not in use.

Your available space can also affect your plans in other ways. For example, if you want to create a weight room in your basement, check that you have enough clearance overhead for your highest lifts. If using an upstairs room or an attic, make sure you have the necessary floor support before installing heavy equipment.

3. Budget

Fitness equipment can be a huge expense, but it doesn’t have to completely drain your bank account. There are many opportunities to buy used equipment in excellent condition. You can also build your collection a little at a time or begin with activities like yoga that don’t require much gear. Equipment that requires electricity might cause an increase in your electric bill.

When budgeting for your home gym, think beyond the main pieces of equipment. You will need items like mats to go under a weight bench or machine, and some mirrors to check your form as well. You can also invest in one main piece of equipment and then expand your options with cheaper items like small barbells, kettle bells, or an exercise ball. Resistance bands and pull up bars are inexpensive, versatile, and require almost no space room to store.

Leave room in your budget for the things that will make your space functional and comfortable. You may need want to install some lighting, or a television and sound system for video workouts, motivating music, or just to have something to watch while you exercise. If you use a subscription service like Daily Burn or Peloton, don’t forget to build the monthly fee into your budget.

Ventilation is another critical consideration. You will definitely want some kind of fan to keep the air moving when you are working up a sweat, so make room in your budget for a ceiling fan or larger floor fan. If your workout space is somewhere that is more difficult to heat or cool, like a garage, you may need a portable heater, air conditioner, or both. In a basement space, you may need to add a dehumidifier as well. Remember, if your space isn’t comfortable to work out in, you won’t use it!

4. Maintenance

Finally, make plans for maintaining and repair of  your home gym equipment. If you invest in a piece of expensive and complicated machinery like a bike or elliptical, be sure you take the time to learn how to do simple adjustments and upkeep on it. Alternately, plan your budget so you can afford a professional service call at least once a year.

A home gym is a great addition to your living space if you have the room, budget, and motivation for it. If it’s something you are considering investing in, take the time to plan it carefully. You don’t want to spend time and money on something that you ultimately don’t enjoy using, or worse, don’t use at all!

How to Reduce Sodium in Your Diet : Six Ways To Reduce the Salt You Eat To Below 2300 mg Per Day

Eat like a Rastafarian

Sodium chloride also known as table salt is an essential component of a healthy diet. It plays a major role in balancing water in the body.  But in the developed world we consume far more salt than we actually need. According to the Center for Disease Control (CDC) the American diet contains more than 3500 mg of salt per day. Conversely, many native human populations consume less than one gram per day like the Rastafarians also known as Rastas.

Rastas are a group of people know mostly in Jamaica and Ethiopia and they consume an I-tal diet. The diet is mostly plant based and meatless. The Rastas do not add salt to their food. Since their diet is mostly vegetable, they believe that all the salt the body needs can be found in the vegetables they eat. And they are correct. Although low,  some plants naturally contain sodium.  Most vegetable fall in the sodium free or low sodium category. To add flavor to their food, they use herbs. Therefore, it is possible to enjoy a meal without added salt.

Lower Your Blood Pressure Naturally

If you have high blood pressure or want to prevent high blood pressure the American Heart Association recommends consuming less than 1500mg/day. This low sodium diet option will decrease your blood pressure by about 5 – 6mm Hg.

Although this might not seem like a significant reduction, even a small decrease can prevent you from progressing to a higher stage in the blood pressure range. On the contrary you can also move to a lower stage with a decrease in blood pressure.

Given that eating too much salt is so bad for us, how can we reduce the amount we eat? Follow the six tips below and see how you get on.

1.Beware of Processed Food

Contrary to what you might believe the added sodium is not from table salt but is from processed and restaurant food. Due to our busy lives we eat out too much and turn to fast food for a quick meal. As much as three-quarters of the salt we consume comes from processed foods. Everyday items such as bread, soup, breakfast cereals, stock and processed meats, including sausages and ham, contain high levels of salt. It isn’t always possible to cook everything from scratch, but try cereals with no salt, like porridge or muesli, and stick to homemade soups and stocks. These can be made in large volumes and frozen for later use. If you have a large family, invest in a bread maker. You will reduce your salt intake and save money. Lastly, look out for salt in canned vegetables and choose those with no added salt. Here are  some examples comparing natural and processed foods:

  • Salmon  Raw  110 mg serving, canned 570mg, smoked 1880mg
  • Peas Raw Trace  Canned 250mg

2.Don’t Add Extra Salt

Avoid adding salt to food during preparation or at the table. Remember, the more salt you consume, the more your taste buds rely on it to taste food. You can wean your taste buds off salt. As you reduce your salt intake your sense of taste will improve over a few weeks. If you do need to add salt, add it after you cooked and taste the food. Ask yourself if you really need that added salt.

3.Use Good Raw Ingredients When Cooking

Some food ingredients in pre-prepared meals are unrecognizable. If it has too many syllables or  you cannot pronounce it or spell it you probably should not eat it. Preservative and salt is added to packed food to keep it on the shelves or in a bin for years. In addition, since salt is cheap, it is included in processed foods to allow the amount of expensive ingredients to be reduced. A 260z container of salt cost about $5-$7 US.

4.Spice It Up

Use alternative flavor enhancers like garlic, pepper, herbs, chili, wine and lemon juice. These will add flavor and make food more interesting without increasing the salt content. No MSG. Choose low sodium soy sauce. Sea and Kosher salt also contain sodium so use them sparingly.

5.Eating Out

The cooks in restaurants don’t care about your health. Nor do they track the amount of salt they add to the dish. Don’t bother asking about salt content when eating in restaurants. You will not get a correct amount. It’s best to assume it’s high. Additionally, be aware that condiments such as tomato ketchup, salad dressing, mayonnaise and soy sauce can contain high sodium levels.

6.Track Your Salt Intake

Be salt-aware and try to stick to the daily target of 2300mg  or fewer per day. Food labels now display salt content, so check these carefully. Be aware that the sodium content may be given rather than the salt content. Multiply the sodium value by two-and-a-half to calculate the salt content, e.g., one gram of sodium is equivalent to two-and-a-half grams of salt.

Sometimes it hard to figure out the serving size of food. The package is not always clear and it gets confusing when you start adding ingredients . For instance, when you are making pancake and you add the dry mix plus butter , egg and whatever else it calls for, can you really calculate the sodium content correctly? Remember, unless stated the nutrition information is not per package but per serving.  Look for food with the below amount of sodium as follows:

  • No added Sodium
  • Vey low sodium- 35mg or less
  • low sodium-140mg or less

Dieticians are experts on food and nutrition. They spend years in school studying  how food affects our body. Talk to a dietician if you can. They can further guide you on how to manage your sodium intake.

 

What Is Salt Used For?

What Is Salt?

It is something that almost everyone keeps in their kitchen. It is the fresh, sharp taste of the breeze coming off the seashore. It is necessary in our world so that “life may always have flavor,” according to the famous and heart-warming 1946 American movie, It’s a Wonderful Life. So what is salt, how is it produced and used, how does it affect our health, and how can we use it wisely?

Salt is a water-soluble crystalline compound otherwise known as sodium chloride, with the chemical symbol NaCl. It looks white when it is in small crystal form, and transparent when seen as large crystals. It is found naturally in sea water and as rock salt.

Sources

Salt is produced by evaporating sea water and underground salt deposits, and by mining rock salt. It is the world’s most plentiful non-metallic mineral, and although the world uses over 250 million metric tonnes each year, scientific estimates cannot predict a time when the supply will run out. This is because the amounts found naturally underground and in the ocean are immense, and some salt is naturally recycled in nature.

Uses

Sodium chloride has many uses, some commonly known, and others more obscure.

  • For thousands of years salt has been used as a preservative for food.
  • Taken orally, it can be used as an emetic to induce vomiting.
  • It is a popular and common seasoning for enhancing the flavor of food.
  • Salt is used for road maintenance on snowy roads to melt the ice and snow and prevent it from freezing again.
  • Manufacturing industries use it in their production processes for a huge range of products, a few of which are: clean water, chlorine, medications, detergents, cosmetics, cell phones, televisions, solar panels, glass, plastics and rubber.
  •  It is employed as the perfect vehicle for supplying an iodine supplement to people who may otherwise be deficient in iodine, thereby assisting thyroid   function, preventing goiter, and reducing the risk of impaired fetal brain development and intellectual deficiency.
  •  It is found in fire extinguishers.
  •  Sodium chloride solution, commonly called normal saline, is used medically as an intravenous fluid replacement, and a wound cleanser.
  • Livestock require significant amounts of salt.

Health and Diet

Sodium chloride is necessary for the health of the body, assisting with the maintenance of fluid and electrolyte balance, the relaxation of muscles, the regulating of blood pressure, and the transmission of nerve signals. A deficiency of sodium chloride might occur due to extended periods of vomiting or diarrhea, overuse of diuretics (expelling water from the body quickly), a very high fluid intake (diluting the existing sodium chloride), or as a result of kidney problems or some types of cancer. Symptoms of deficiency are: nausea or vomiting, headache, dizziness or fainting, disorientation and muscle cramps. In extreme cases, seizures, brain damage, coma and death could occur.

More common, however, are the health issues caused by excessive use of salt. It is a well-known fact that a growing number of the world’s population consume a diet which features a high intake of salt. The increased production and consumption of processed food is widely blamed for this unhealthy trend, as well as the popularity of fast food, and the tendency to overeat in general. Salt is added in significant amounts to processed food like salted meat, dairy products like margarine, bottled sauces and pre-prepared meals. Snacks such as chips, nuts, muesli bars and confectionery are also labeled as high-sodium products. In fact, more than eighty percent of the salt in our food is added at the table, while cooking, during processing, or in restaurant meals or fast food. Only a small amount is found naturally in our food, and this is usually as much as the body needs.

Too much salt in the diet can result in high blood pressure, which in turn increases the risk of kidney disease, and cardiovascular problems such as stroke and heart disease. This is especially relevant to those already susceptible due to existing health conditions or old age. The body knows to regulate the amount of salt in our system, and we develop thirst if our salt levels are too high, signaling the need for more water to dilute it.

An average teenager or adult requires approximately 1500 mg of sodium daily, while children require around 1000-1200 mg each day. 2300 mg is the upper limit that an adult can have in a day, and exceeding this amount increases the risk of developing health issues. Approximately 40% of salt is called sodium, so when assessing the amounts in food, it is the sodium levels that are often counted.

Make Good Choices

With some thought, however, it is easy to make the right choices and reduce our salt intake if we need to, while still enjoying the essential benefits that salt provides for our body.

  • Read food labels and choose low-sodium options.
  • Eat more fresh and natural food, avoiding unnecessary packaged and processed food, or pre-seasoned or flavored meat.
  • Cook at home, where you can control what you add to your meal.
  • Choose foods with less than 350 mg of sodium per serving.
  • Eat a variety of healthy grains and cereals, especially those with low salt or none at all, such as barley, rice and quinoa.
  • Reduce the amount of snacks, particularly those with excessive amounts of salt, like chips or salted nuts.
  • Buy smaller sized meals when eating out.
  • Use spices and herbs to increase the flavor of meals, without relying on adding too much salt during cooking or at the table.
  • Encourage family members to eat fresh fruit and vegetables for snacks.

While salt remains both a friend and a foe, it is still an integral part of the daily maintenance of our body’s health, and a major contributor in the manufacturing of a huge amount of the world’s man-made products. Using it wisely is best, and keeping it to a safe level in our diet is important for a healthy, happy life.

What Foods Can Lower Blood Pressure

 

High blood pressure, or hypertension, is a leading health problem across most modern societies. Approximately a third of adults in the U.S. have significantly high blood pressure which threatens their well-being, while a further third have blood pressure readings lying above the ideal range.

Uncontrolled hypertension can lead to several life-threatening health problems. It puts a heavy strain on the heart, increasing the risk of cardiovascular disease including heart attacks, and it also contributes to kidney disease and strokes. In the U.S. alone it’s estimated that high blood pressure is a primary or major cause of over 1,100 deaths each day.

Although in some cases genetics play a part in determining who will develop high blood pressure, this in not the case for most of the population with hypertension. Much of the danger is linked to lifestyle factors, with diet making a huge contribution. A poor diet can be a direct cause of hypertension, while a healthy diet will not only reduce the risk, but can help control the symptoms if the condition is already established. So what should you consider if you want to eat in a way that encourages lower blood pressure?

The American College of Cardiology states that diet modification that mimics the DASH diet plan  can lower your blood pressure my approximately 11 mm Hg.  At first this might not seems like a significant reduction  but if a 10mm Hg reduction in blood can prevent you from adding another blood pressure medication then it something worth exploring. It all starts with evaluating your current food choices and modifying where necessary.

Foods to Avoid

Salt is far and away the most dangerous dietary cause of high blood pressure. Too much salt in your body reduces you kidneys’ ability to flush out excess fluids, and the resulting high levels of water in your system directly raise blood pressure. While a certain amount of salt is necessary for life, the average western diet contains more than twice the recommended maximum amount.

While it’s a good idea to reduce the amount of salt you add to meals at the table, the majority of the salt you eat will probably be in the form of highly processed foods. Trying to eat fresh ingredients wherever possible is usually far more effective in reducing your salt intake than sprinkling a little less on your food at mealtimes.

Also, foodstuffs which are high in saturated fats should be avoided. These fats raise your blood’s cholesterol levels, which can lead to deposits building up in your veins and arteries, forcing your blood through a smaller space and so raising your blood pressure.

Foods to Eat More Of

However, controlling blood pressure isn’t all about restricting your diet. There are several foods which can have positive effects if you eat more of them.

– Foods high in potassium can help your kidneys filter out excess sodium in your blood, therefore reducing salt’s harmful effects. Good sources of potassium include leafy greens, sweet potatoes, wild salmon, beans, and bananas.

– Fiber plays a vital role in reducing cholesterol levels in your blood, yet most people don’t consume enough of it. Foods that are rich in fiber include most types of grains and cereals, beans of all kinds, berries, leafy vegetables, and nuts and seeds.

– Magnesium is thought to have a modest influence on lowering blood pressure, particularly in older men. This vital mineral is found in many of the same foods as potassium, as well as in fruits including apples and figs.

– Garlic has long been held to help purify the blood and improve circulation. However, much of the benefit is thought to be lost through cooking, so if the prospect of consuming raw garlic is worrying, consider taking it in capsule form.

In essence, the best way to control blood pressure through your diet is to eat plenty of fresh fruits and vegetables, and avoid highly processed foods as much as possible. If you choose to eat meat and dairy, then opt for lean and low-fat versions, and try to reduce the amount of salt you add to food both in cooking and at the table.

Eating well may not be a 100 percent guarantee that you’ll avoid high blood pressure, but of all the factors under your control, it’s by far the one with the most influence, and a good diet will benefit your health in many other areas along the way.