How to Eat Well Year-Round

Eating nutritiously year-round is the best way to keep off those extra winter pounds. It will also help you lose excess weight, give your body the nutrients it craves, and make you feel good! 

Here are some exercise tips to help you say "goodbye" to those extra pounds forever:

#1  Try to stick to a 1,500 to 2,000 a day calorie diet.

Yes, calories do count. If you're unsure what your caloric intake should be (as it can vary from age, sex, and even height), enlist your doctor's help or ask a nutritionist.


#2  Eat a well-balanced variety of whole grains, fruits, and vegetables. 

You don't need to become a vegetarian, but including as many fresh fruits and vegetables in your diet as possible will bring you a plethora of benefits.

Substitute fruits and vegetables for unhealthy snacks and calorie-laden desserts. Can't find fresh fruits during the winter months? Frozen fruits with no added sugar are a good backup choice.


#3 Keep your portions at acceptable levels.

Don't pile on that food! Just because fast-food restaurants are supersizing everything, it doesn't mean you should too.


#4 Eat good carbs.

Many fruits, veggies, legumes, and grains are full of the good carbohydrates your body needs. They're also high in vitamins, fibers, and minerals and free of cholesterol.


#5 Drink water.

Every cell in your body needs water to function properly. Drinking lots of water will not only keep you well hydrated, but it also can help you lose weight. For example, a glass of water before a meal can help you control overeating.

Summary

Don't feel like you have to make each of these changes tomorrow. Sometimes when people make too many drastic changes at once they have a harder time sticking with their plan.

Work on making one or two of these changes each week to get used to them. Before you know it, these weight-loss strategies will be second nature to you and you'll avoid those pounds altogether!

How to Shed the Winter Weight Gain

If you've indulged over the holiday season or cut down on your activity during the winter months, you may have packed on a few extra pounds. Wouldn't you like to shed that winter weight gain before the warm weather returns?

Rather than choosing the latest diet of the week, you could, instead, implement some sound strategies that have been proven to be effective in losing weight and keeping it off.

Here are some exercise tips to help you say "goodbye" to those extra pounds forever:

Staying indoors more during the winter doesn't mean you need to be less active! Follow these exercise techniques to bring you a variety of activities to tone up and slim down.

#1  Begin slowly

Don't overdo it when you begin to exercise - you'll only strain muscles! Invest in a good pair of walking shoes and begin by walking for fifteen minutes per day. When you feel your body adjusting to the fifteen minutes, walk longer. Do this with any exercise, inside or out, to build a healthy, strong, and slimmer body.


#2 Enjoy the variety

Doing the same exercise over and over again is a good way to fail before you begin. Include an assortment of exercises in your plan. Make it fun! For example, combine yoga with strength training. If you don't have strength training equipment, use canned foods or other items as your weights.
 

Any activity that gets you moving is an exercise. Play actively with your pets or children.  Put on some music and dance while you cook or clean house.
 Instead of sitting on the couch, ride an exercise bike while you watch TV.
 Take the stairs instead of the elevator. 


#3 Enlist a friend

The easiest way to keep up with your exercise routine is to have someone by your side who also wants to lose weight. Remind each other how important your weight loss goals are.


#4 Set goals and keep track of them

Get a diary or notebook and write down your goals. Keep track of how much weight you're losing and what types of exercises you're doing.

3 Crucial Secrets for Post-Workout Recovery

In addition to hydration, food, and rest, there are 3 more secrets to know for your post-workout recovery. Follow these tips for a healthy recovery after exercising:

#1 Timing

Studies show that the timing of post-workout food and drinks is an essential part of your post-workout routine.  

• It’s important to eat or drink your recovery foods and beverages within one hour after you exercise. This is the ideal window to reduce damage and restore your muscles. 

• Fitness experts recommend that you eat or drink at least half an hour after your exercise.

#2 Massage

Researchers have found that massage can help you recover faster after exercise. It can decrease inflammation in the body and reduce pain. Researchers point out that it can also affect the genes in muscles.

• Studies have shown that massage can’t reduce lactic acid in your muscles, but it has other benefits. It can make you feel better and help your muscles repair themselves after an intense workout session. It can help you return to the gym the next day by reducing pain.

#3 Medication

Medical and fitness experts don’t recommend pain pills after a difficult workout.

• Although it may be tempting to reach for over-the-counter pain pills and medications, they won’t help your recovery. They can cause liver damage and other issues. In addition, long-term use can affect your muscle growth and interfere with your post-workout recovery.

Summary

The way you handle your post-workout recovery can affect your health. Incorporate these factors into your regular routine after exercise and you’ll feel better, recover faster, and enjoy more vigorous health.

Inside Secrets for the Healthiest Post-Workout Recovery

Your post-workout recovery routine is an essential part of staying healthy. Exercise can take a toll on your body, so it’s important to plan how you will rest. There are multiple aspects that can benefit your overall well-being.  

#1 Hydration

Exercise can make you feel dehydrated, so it’s crucial to replenish your water levels. Drinking water before and after your workout is important.

• You may also want to consider electrolyte drinks or other sports drinks. Look for beverages with low-calorie sugar alternatives and without additives.

• Chocolate milk is a popular post-workout drink because studies reveal it helps with recovery. Researchers have found that the ingredients in chocolate milk help your muscles.

• Cherry juice also helps reduce muscle damage.

• Protein shakes are another popular post-workout drink.

#2 Rest

You may still have energy after a workout, but rest is essential for your recovery. Your body needs to cool down and recuperate after exercise. It needs time to heal and rebuild.

• Muscle fatigue is a serious issue. You can avoid it by resting and cooling down after an intense workout. In addition, strains and sprains can occur if you don’t give your body the chance to heal.  

#3 Food.

Even the food you eat after a workout can affect your recovery. A diet that has a combination of protein, carbohydrates, and fat is important for your recovery. Your body needs a variety of nutrients to heal and stay fit.

• Researchers have found that eating carbohydrates and proteins in the same meal can help your muscles recover faster. This will also make your workouts more effective and lead to faster results.

• Your body is depleted of amino acids, glycogen, and other molecules as you work out. You can restore your body by eating whey, eggs, peanut butter, milk, or cheese.

Summary

Hydration, rest, and food! The secrets inside these three aspects are just as important as your workout itself. Pay attention to them so you get a hundred percent outcome from your exercise!

More Anti-Inflammation Practices, So You Stay Away From Chronic Inflammation

We’ve talked about some basic facts about inflammation and how to adjust your diet in the last article. We are going to tell you more smart way to say goodbye to inflammation!

#1 Watch your weight.

Experts debate whether obesity causes inflammation or if it’s the other way around. Whatever the case, the two conditions are closely linked. Shedding excess pounds often relieves arthritis pain and other symptoms.

#2 Measure your waist.

The way your weight is distributed counts too, because abdominal fat triggers tissue damage. The general guidelines for waist measurements are 35 inches or less for women and 40 for men.

#3 Move more.

Physical activity promotes weight loss and inhibits inflammation. Even gentle exercise like walking is effective.

#4 Floss regularly.

Your teeth and gums affect your whole body because the bacteria in your mouth can travel through your blood. Brushing and flossing each day gives you much more than a pretty smile. Dental hygiene protects your heart and other organs.

#5 Manage stress.

Maybe there’s a connection between your smart phone that makes you available 24/7 and chronic inflammation that doesn’t know when to shut itself off. Make relaxation a priority. Use your vacation days and unwind with daily meditation or a warm bath.

#6 Be patient.

While anti-inflammatory medications often relieve symptoms immediately, lifestyle changes take longer to yield results. It may take a few days to see the first results, and several weeks or months to achieve dramatic progress. The bonus is that there will be no adverse side effects.

Summary

Fight disease while you enjoy a healthy diet. Anti-inflammation eating is a lifestyle choice that can help you lead a longer and more active life, especially when you combine good nutrition with other positive habits like regular exercise and good quality sleep.

Discover the Anti-Inflammation Way of Eating

Medicine isn’t the only way to fight inflammation. Your diet plays an important role too. Learn more about the health consequences of chronic inflammation, and what you can do to stay healthy.

Basic Facts about Inflammation

#1 Understand healthy inflammation. 

Acute inflammation is natural and beneficial. Short-term swelling or fever are visible signs that your body is repairing itself after you break a bone or catch a cold.

#2 Reduce chronic inflammation. 

On the other hand, ongoing inflammation causes tissue damage. Experts believe it’s an underlying factor associated with many health issues including Alzheimer’s, arthritis, and diabetes.

#3 See your doctor. 

While there’s no single test to diagnose chronic inflammation, your health care team can address your individual concerns and recommend medical treatments and lifestyle changes that may help. Ask your doctor about how chronic conditions or food sensitivities may affect your risks.

Eat to Avoid or Lessen Chronic Inflammation

#1 Think Mediterranean. 

Any balanced diet tends to reduce swollen tissues. Follow a program with specific anti-inflammation claims or just stick to a high-fiber Mediterranean diet.

#2 Consume more produce. 

Plant products contain phytochemicals that promote tissue repair. Aim for at least 5 servings a day of vegetables and fruits.

#3 Minimize processed foods. 

Refined carbohydrates, added sugars, and saturated fats have the opposite effect. Drink water instead of soda. Trade in white rice and pasta for brown rice and whole wheat versions.

#4 Go fish. 

Fatty fish is loaded with heart-friendly Omega-3 fatty acids. Good choices include salmon, mackerel, and trout.

#5 Spice it up. 

Give your salt shaker a rest. Experiment with a wide range of spices famous for their anti-inflammatory properties. Browse your grocer’s spice section for turmeric, ginger, and cinnamon. Grow your own garlic.

#6 Consider supplements. 

While it’s preferable to acquire most of your vitamins and minerals from food, supplements can fill in certain deficiencies. For example, fish oil can provide Omega-3’s if you’re a vegan or just don’t like the taste of sardines.

Get More Incidental Walking So You Lose Weight Easily

We’ve talked about things that you should be careful of when you’re doing a walking workout in the last article. Today we’re going to give you some more ideas about increasing your chance to walk more!

#1 Take the stairs.

Skip the elevator and escalators. Climbing upstairs burns almost 2 calories for each 10 steps.

#2 Park further away.

Walk or bike to work if possible. If the distance is too far or there’s no safe route, you can still choose a parking space that will enable you to squeeze in a brief hike before arriving at the office.

#3 Schedule work breaks.

Pause every half hour to stretch and move around. You could also make it a habit to use the restrooms and copy machines on the next floor instead of the ones by your desk.

#4 Stand and dial.

Think about how many minutes you spend talking on the phone each day. You can easily spend a lot more time on your feet if you pace around while you’re checking on your children or reaching out to clients.

#5 Find a buddy.

Walking with others can be fun. Invite family and friends along or join a local hiking group. If you have a dog, you have a companion who would love to join you at the park.

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Walking is so simple but does so much for your health and fitness. In addition to burning more calories, you strengthen your muscles and condition your heart with each extra step you take. Make walking a regular part of your workout program and daily routines.

Walking for Weight Loss Made Easy

Walking offers many health benefits, including easy opportunities for weight loss. In fact, walking is one of the few activities where you can double your impact because you can use it as a formal exercise, as well as incorporating more steps into your daily routine.

Although you’ve probably been walking since you were a child, there may also be some new techniques you can pick up that will help you burn even more calories. Take a look at these ideas for walking your way to a slimmer you.

Walking Workouts for Weight Loss:

#1 Speed it up.

Depending on your weight, you can burn about 65 to 100 calories for each mile you walk. If you move faster, you’ll burn more calories covering the same distance.

#2 Vary the pace.

Studies also show that interval training is an effective way to burn more calories. Alternate between periods of walking briskly and strolling at a more moderate pace.

#3 Check your posture.

To move efficiently and avoid injuries, ensure you’re using proper form. It’s usually safer to take more steps rather than trying to lengthen your stride. Check that your heels hit the ground first, and use your toes to push you forward. Engage your core muscles to take pressure off your back.

#4 Use your arms.

Swinging your arms will also increase the intensity. If you want to add props, try walking poles or hand weights.

#5 Go backward.

For an extra challenge try walking backwards in a safe area. Climbing up hills is another constructive option.

#6 Hit the beach.

Just changing surface can power up your workout. Traveling across sand or snow requires more energy than walking on smooth pavement.

#7 Listen to music.

Playing your favorite tunes can make any workout seem like less effort. Put together a lively soundtrack that will motivate you to keep going.

#8 Dress comfortably.

You can buy shoes designed specifically for walking or just choose any pair with low heels and firm support. Dressing in protective layers will also help you deal with cold or wet weather.

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Notice one thing at a time while you’re trying to get improvements, and you’ll see the changes!

3 More Superfoods for Senior Citizen

We’ve talked about apples, butternut squash, and fava beans for senior citizen diets. Today, we’re going to introduce more crazy good superfoods to you!

#1 Quinoa

This grain has essential amino acids along with other vitamins. It’s a superfood because of the high amount of nutrients it provides.

Quinoa is a good source of protein for senior citizens. In addition, it can help people with diabetes by lowering blood sugar levels and reducing blood pressure. The grain can also help you feel full for a longer period of time, so you’re less likely to eat junk food.

A study, titled “Evaluation of indigenous grains from the Peruvian Andean region for antidiabetes and antihypertension potential using in vitro methods,” found that quinoa can help fight diabetes and hypertension. The grain has an antioxidant called quercetin that is involved in the process of fighting these diseases.

#2 Kale

This common vegetable is a superfood because of its high vitamin K levels and other nutrients.

Kale has a high level of antioxidants that are important for senior citizens. These antioxidants fight cellular damage and keep cells healthy. They can also prevent diseases such as prostate cancer and breast cancer.

Kale also has calcium and fiber, and these nutrients are essential for healthy bodies.

#3 Broccoli.

This superfood has fiber, vitamins, and antioxidants. It’s considered to be a nutrient-dense food that provides many benefits.

A study, titled “Broccoli sprouts: An exceptionally rich source of inducers of enzymes that protect against chemical carcinogens,” found that this vegetable can help prevent and fight tumors.

You shouldn’t eat your broccoli alone, or you’ll be missing important health benefits. A study titled “Enhancing sulforaphane absorption and excretion in healthy men through the combined consumption of fresh broccoli sprouts and a glucoraphanin-rich powder,” found that eating broccoli with a spicy food helps fight cancer.

Researchers recommend that you add spices, mustard, horseradish or other items to your broccoli to increase its cancer-fighting properties.

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Superfoods can help prevent disease and provide important nutrients. Take advantage of these foods to help you stay healthy and energetic well into your later years.