What is the paleo diet?

What is the paleo diet?

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Paleo diet… Is it just frenzied or really works? To figure this out you must know what is the paleo diet all about and then you can better decide if it really works or not. The paleo diet has been a center of attraction for the past few years. However, if you really need to go for it, check out the following content that will help you fit tPaleoleo diet into your routine.

What is the paleo diet… something different from caveman diet?

Well! “The Caveman Diet” is simply the other name of paleo diet which is actually a simple lifestyle, and hence more than just a diet. This lifestyle suggests you eating certain things and requires you to stick on them. Although it is not necessarily a weight-loss plan but can help you for sure to live a healthier life.

Coolness of Paleo or Caveman Diet

Generally, people on caveman diet report improved mental alertness and a feeling a healthy well-being. Weight loss is seen on the list quite often however it isn’t the main goal. In fact the, main goal is to drop down the level of chemicals, artificial colors, preservatives, and junk… which are all a normal part of our everyday food items.

Paleo diet and gluten…

All those things that work best on the paleo or caveman diet are actually gluten-free. And hence makes the best fit for people with celiac disease. It is by far the easiest way to keep yourself away from processed food that claims to be gluten free though but still causes irritation to the bowel.

Calorie is not a worry anymore…

Another great thing about the paleo diet is that it is a low carb diet and you don’t need to focus on calorie intake as well. Also, no worries of maintaining a routine that requires you eating in portions at regular intervals. In fact, you can only eat only when you need… just to fuel up yourself and get going.

Paleo diet and lifestyle

Certain lifestyle changes when combined with paleo diet can work wonders for you. For that, sun exposure or good enough vitamin D is best recommended. Stay active all the time with frequent light but natural exercises such as brisk walking. Keep yourself busy with nature, like gardening or even hiking. Take out time to relax your mind & body. Sleep early and for at least eight hours.

Still wonder why to use the Paleo Diet?

It would take two words to answer… as it is “Naturally Healthy”. Your body hasn’t been evolved to process those synthetic chemicals that make up a major portion of everyday food and beverages. Once you cut off such unnatural foods from your diet routine… you’ll find reduced allergy symptoms, normal blood pressure, zero depression, balanced cholesterol levels, and reduced risk of diabetes and even cancer as well. Beside this, being a low carb diet it can help you maintaining a healthy weight.

It is just because of all these good reasons that Paleo diet has gained much fame. Your favorite celebrities and even chefs also endorse this protein diet!

Range of motion exercises

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Nutritional value of avocado

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What is aerobic exercise

What is aerobic exercise

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Aerobic exercises are among some of the most common exercise routines around the world. These are different from conventional weight training exercises and great to keep you fit, and far from injuries. Moreover, aerobic exercises do not require any specialized equipment but just light training.

All you need to perform this set of exercises is consistency and tracking. Afterward, if you intend to move on to the advanced level, then you can try using equipment like stability ball etc. It is always good to perform it in a group while listening to your favorite music. Doing so will help you to develop rhythm and strengthen coordination. Also, music helps to keep you active and the changing beats reduce the feeling of monotony in exercise. Aerobic exercises are further great to keep you fit as they involve the whole body.

What’s best about aerobic exercises?

It is not just one thing aerobic exercises are famous for. In fact, there is a lot more and all so good. Aerobic exercises are classified as low impact exercises and mostly taken up by the women. However, they are important for men as well and equally effective for sure.

Some benefits of aerobics exercises

  • A good warm-up session prior to performing other exercises.
  • Involves entire body
  • Has less chance of injuries.
  • Improves flexibility
  • Effectively develops rhythm along-with improved coordination.
  • Works on body parts that are important though but often neglected
  • Helps developing firm body with great balance.
  • Good for cardio system.
  • Increases stamina.
  • Doesn’t require any special equipment.
  • Develops interest by reducing the monotony of the normal exercise

Most popular aerobic exercises

Cardio workouts are the most popular aerobic exercise that purely emphasizes on your heart rate. Therefore, it is fairly important to keep a check on the intensity of workouts and duration as well. To improve your cardio system you may perform any one or mix of two from the simple aerobics such as swimming, jogging, brisk walking, rowing, and cycling or even step aerobics. The best part of these is you can try cardio workouts at home without compromising the results.

Cardio workouts can improve oxygen supply to the body and blood circulation. Together these work to improve heart rate and strengthen muscles. In turn, muscles produce energy and hence it is not just good for cardio but respiratory system as well. Both of these systems are vital for health and enhance immunity is maintained in good condition.

Still, wonder what aerobic exercise is…?

To keep it simple! Aerobic exercise is long duration but low-intensity activity that increases oxygen consumption in the body makes heart and lungs to work harder, which results in increased endurance.

To conclude, aerobic exercises are a key ingredient to have a healthy body. Besides, these are simply perfect to relieve stress and anxiety. At last but not least, aerobic exercise is one of the best high impact cardio workouts that you may do!

Range of motion exercises

Share This Post:  Having a range of motion is really important in almost every aspect of life. Just imagine how stiff you may feel during the day while your lower back hurting constantly and cracking pains all over...

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Nutritional value of avocado

Share This Post:  Avocado which is often referred to as “Alligator pear” is choke-full with nutrition and health benefits. This is why it is best recommended to make it a part of daily or at-least weekly diet...

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Nutritional value of avocado

Nutritional value of avocado

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Avocado which is often referred to as “Alligator pear” is choke-full with nutrition and health benefits. This is why it is best recommended to make it a part of daily or at-least weekly diet routine. Apparently green in color, avocado fruit is mainly grown in tropical and semi-tropical areas around the globe. Only a few other fruits can be matched with that of an avocado nutrition but unfortunately not many people are aware of this fact.  The tasty avocados are good enough when eaten raw or you can add them to salads as well.

Avocado nutritional value       

When we talk about avocado nutrition, one medium avocado has almost 300 nutrients packed in it. Some of most important among them are discussed below.

Naturally enriched with vitamins

Avocado fruit contains considerable amounts of all essential vitamins together with primary & trace minerals. It has got vitamin B which is good for healthy nervous system and improves metabolism. It is further good in having Vitamin C & D which are necessary for healthy bones & teeth, immunity, and to remove toxins.

Important Minerals

Importance of avocado nutrition is not limited to vitamins but extends to minerals as well. It has got mineral which are important for healthy heart, muscles and nervous system. It is said that one small avocado is simply enough to meet the recommended daily need of potassium; whereas, a medium size avocado fulfils half the need of daily recommended magnesium and 1/3 of calcium.

Avocado nutrition and health benefits

Avocado has trace amounts of copper as well which is good for health. Also, this awesome fruit has plant pigments called carotenoids which yield potent antioxidants when metabolized. Therefore, they are able to enhance immunity and help to combat common illnesses.  Avocados are naturally enriched with considerable percentage of lutein, which help preventing eye diseases. The results of scientific research studies indicate that benefits of lutein obtained from food source outweigh that obtained from a supplement.

Numerous studies are still going on and constantly being launched around the world to discover more about this wonder fruit and avocado nutritional value. One such study reveals that avocados may play an important role in preventing diseases caused by common microorganisms. The point to be noted is, it is not a theory but research proven that avocados contain antibacterial properties.

That said, you would definitely agree with the fact that avocado nutritional value is noteworthy and this is why the avocado fruit can prove to be an excellent addition to your daily diet. It was once thought to be unhealthy just because of extra focus on its fat content rather than avocado nutrition as a whole.

However, avocado fruit is now regarded as most nutritious fruit available up on the market these days. No doubt that the vitamins and minerals as mentioned above can be found in other fruits as well but one single fruit having all in it is what makes avocado stand out from the rest. Make sure you don’t miss it out!

Range of motion exercises

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Nutritional value of avocado

Share This Post:  Avocado which is often referred to as “Alligator pear” is choke-full with nutrition and health benefits. This is why it is best recommended to make it a part of daily or at-least weekly diet...

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Workouts for Busy People: A Handy Guide

Workouts for Busy People: A Handy Guide

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It’s always a challenge trying to squeeze in a couple hours at the gym when you’re already swamped at work and juggling multiple responsibilities. That doesn’t mean you have to give up! Living an active lifestyle is key to overall health, especially for employees who spend most of their days hunched over a desk.

All you have to do is add a bit of creativity to your workout schedule.

Get up and go on an early morning workout.

You might not have enough energy or motivation to sweat it out at the gym after a long day at work, so working out early in the morning is your best bet. Go for a quick jog around your neighborhood, or do yoga right in your own home. Adjusting your sleep schedule can be difficult at first, but the mental and physical boost you get from exercising early in the morning is its own reward.

Workout while commuting.

Squeeze a workout into your busy day by making your daily commute more “challenging”. Park further away from your destination, or get off a few stations earlier than your actual stop. Walk more whenever possible. If it’s feasible, get a bike and start riding it to work. Just bring a change of clothes with you.

Take a walk during your lunch break.

Don’t spend your lunch break eating at your desk! Instead, take a rejuvenating walk outside your office. You need 30 active minutes a day for better heart health, so all you have to do is set aside 30 minutes for your daily lunch break walk. It’s easy, requires very little preparation, and won’t mess up your busy schedule.

Workout at your desk.

There are a lot of exercises you can do right at your desk, so you can workout even for short bursts in between your usual work hours. Do tricep dips with your desk chair, do ab squeezes while seated, or challenge yourself with wall sits. If your company allows it, you can replace your usual chair with a stability ball. You could also bring a couple dumbbells to work out your arms and tone your biceps.

Practice multi-tasking.

Don’t live the couch potato life! Instead of lounging about while decompressing and watching your favorite shows on Netflix, get up and go on the treadmill. An episode of The Bachelor should provide enough entertaining drama to keep you going while you workout.

Embrace inconvenience.

Forego the elevator and walk up to your floor. Walk over to your colleague’s cubicle instead of picking up the phone and calling. All of these small changes can add up and keep you more active throughout the day.

Choose a workout that isn’t time-intensive.

High intensity interval training (HIIT) and circuit training are both great options. These workouts don’t take up a lot of your time but produce great results. HIIT, for example, requires short bursts of very high intensity exercise coupled with equally short recovery periods. Most HIIT and circuit workouts take 15 to 30 minutes only.

Workout on the weekends.

Weekends are the best, especially if your work environment is tiring and stressful. Don’t spend most of it sleeping in and lying on the couch! Schedule a 30-minute workout, whether it’s held at the gym, the fitness studio, or your favorite park. You still have the rest of the day to relax, so a short weekend workout shouldn’t be too much of an imposition on your lazy weekend plans.

Range of motion exercises

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Nutritional value of avocado

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Cheat Day Strategy: How to Stay on Track for Weight Loss

Cheat Day Strategy: How to Stay on Track for Weight Loss

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Losing weight requires a lot of sacrifice. You exercise regularly, and you watch what you eat. At least once a week, though, you need to give yourself sometime to indulge. It’s called a “cheat day”.

Taking a break from constant calorie counting doesn’t just boost your mood and reset your mental commitment to the weight loss journey. Studies have shown that the body actually does need a break from continuous caloric restriction.

See, your body’s fat cells produce “leptin” — a hormone that helps regulate the body’s energy balance. When you restrict your caloric intake continuously for a very long time, your leptin levels start to drop.

The brain then interprets this as energy insufficiency and starts sounding the alarm bells. With hunger signals overwhelming your system, you will likely binge or overeat.

That being said, a cheat day isn’t license to just go out and overindulge. Doing so can derail all the hard work you’ve already put in and might eventually set your weight loss efforts back to square one. Read on to find out how you can stay on track and make the most of your cheat days without messing up your weight loss plan.

Schedule your cheat days.

Planning ahead is crucial if you want to make the most of your cheat days without derailing your weight loss efforts. Select a date, decide what cravings you’d like to address on that day, and stick with the plan!

Obviously, scheduling too many cheat days is literally cheating, and won’t be beneficial to your weight loss journey. You can also plan around special occasions like birthdays and weddings so you can enjoy the party and the food without guilt.

Avoid the yo-yo.

It’s true, you have to earn your cheat days. You don’t get to break your calorie count during the week and still indulge in a cheat day during the weekend!

That being said, it’s also not a good idea to starve yourself for a week just so you can indulge for a day. The deprivation will only worsen your hunger pangs and will most likely backfire on your weight loss efforts, as you’ll end up binging and overeating on your cheat day.

The rules of portion control are still in play.

You are allowed to eat anything you want, including calorie-dense food items that your regular diet prohibits you from consuming. However — and this is very important — you don’t get to overeat.

You still have to practice portion control, even on your cheat day. Indulging doesn’t mean pigging out! Go ahead and order your favorite cheese pizza with extra cheese, just don’t finish the whole pie on your own. A couple slices is enough to address your craving without completely messing up your weight loss efforts.

Remember: quality over quantity.

One way to really enjoy your cheat day is to make it special. Instead of wasting your one day of indulgence on bad chocolate and cheap junk food, why not make it an occasion? Grab a few pieces of that expensive Japanese chocolate you’ve been saving up instead of reaching for your usual candy bar, for example.

Visit your favorite steakhouse, or drop by that sushi place you’ve been hearing so much about. Don’t waste your free day on food you won’t even remember a couple days from now. Make every cheat day memorable and indulgent.

Savor it.

With each meal and each snack you consume on your cheat day, make sure that you really take your time. This is one day a week you get to enjoy the food you love, so the last thing you want is to barrel through each meal.

Appreciate every bite, give yourself time to really indulge in your food, and make it count.

Range of motion exercises

Share This Post:  Having a range of motion is really important in almost every aspect of life. Just imagine how stiff you may feel during the day while your lower back hurting constantly and cracking pains all over...

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Nutritional value of avocado

Share This Post:  Avocado which is often referred to as “Alligator pear” is choke-full with nutrition and health benefits. This is why it is best recommended to make it a part of daily or at-least weekly diet...

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Losing Weight in Your 30s: Tips and Tricks

Losing Weight in Your 30s: Tips and Tricks

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Face it: your days of carefree consumption are over. Where once you could eat practically anything you wanted and not gain a pound, these days it feels like just looking at a croissant can add a couple inches to your waist.

Welcome to your 30s!

By now you’ve probably noticed that you’re not losing weight as easily as you used to, and it’s not just because your body’s metabolism is slowing down. For most people, the 30s can be the most stressful stage of life, what with juggling the demands of both career and family. Who has time to spare for exercise, proper diet, and self-care?

But losing weight in your 30s is not a lost cause. Just follow these handy tips and remember that age is ultimately just a number where fitness and health are concerned.

Plan your meals — even your snacks.

If you fail to plan, you plan to fail — cliche, but true. Don’t sabotage your weight loss by just eating whatever you can get your hands on during the busy workweek. Set aside one day per week (Sunday is good) to plan, shop, and cook all your meals and stick them in the fridge.

It may seem like a lot of effort, but meal prepping can work wonders to keep you on a healthy, balanced diet no matter how crazy the week gets. You can easily cut down on your usual fast food consumption when you’ve got delicious, home-made meals ready and waiting for you in the fridge.

It also helps to eliminate snacks that are high in sugar and saturated fat. Switch them out for healthier options like fruits and vegetables. Keep these snacks in your pantry, at work, and in your bag so you never have to hit up the vending machine again.

Stay active.

Avoid the sedentary life if you want to lose weight and lower the risk of diabetes, heart disease, and obesity. Being active doesn’t always involve joining a gym. You could start out by walking up the stairs instead of taking the elevator at work, or running around the park every weekend. Stream a fitness video if you’d rather exercise at home, or join a fitness class if that’s more your thing. It helps to schedule your workouts ahead of time, so you’re not leaving anything to chance.

Learn to meditate.

Five minutes a day of quiet meditation can be beneficial if you’re trying to lose weight in your 30s. Clear your mind, do some breathing exercises, and focus on cultivating mindfulness. Meditation improves your mood and combats mental illnesses like depression and anxiety. It also reduces stress, which in turn lower your cortisol levels. Cortisol is a stress hormone that pushes your body to store excess calories as fat, which makes it difficult for you to lose weight despite all your other efforts at eating right and working out.

Schedule some “me” time.

When you’re in your 30s, it can be difficult to find time for yourself. You have so many responsibilities to juggle that even thinking about resting can be a challenge. This is a bad idea, though. Stress will only burn you out, physically and mentally.

Take time to practice self-care. Do something that relaxes you, be it soaking in an aromatic bath or crocheting. Make sure you also get enough sleep so that your body can repair itself and address cellular damage. Studies have shown that lack of sleep is tied to weight gain and slows down your metabolism, so if you want to lose weight you have to make sure to get your eight hours of snooze time.

Range of motion exercises

Share This Post:  Having a range of motion is really important in almost every aspect of life. Just imagine how stiff you may feel during the day while your lower back hurting constantly and cracking pains all over...

read more

Nutritional value of avocado

Share This Post:  Avocado which is often referred to as “Alligator pear” is choke-full with nutrition and health benefits. This is why it is best recommended to make it a part of daily or at-least weekly diet...

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