Thursday, August 15, 2019

Want Flat Abs and Less Belly Fat? Natural Tips that Work

You may think getting flat abs and slimming down that belly fat is about appearance and how you'll look when bikini season rolls around, but there are more important reasons for losing belly fat. This kind of fat is visceral fat which means it wraps around organs unlike subcutaneous fat that is just under the skin. Visceral fat can lead to heart disease, stroke, diabetes, insulin resistance and even some types of cancer. This is particularly a problem for women after menopause according to Michael Jensen, MD, professor of medicine in the Mayo Clinic's endocrinology division. The hormone changes that occur during menopause affect metabolism and lead to belly fat. While storing fat can be related to age and genetics there are still things you can do to get those flat abs and in losing belly fat.

Exercises For Losing Belly Fat
Getting flat abs requires exercise. Whereas all exercise has health benefits, there are certain types of exercise that work better than others for losing belly fat. According to Kate Patton, a registered dietitian at Cleveland Clinic and other experts, since muscle uses up more calories than fat does, strength training exercises are good for preparing your body to burn off fat. You may think exercises like sit-ups that work your abs are good for losing belly fat, but that isn't necessarily so. These type exercises are good weight loss exercises but they don't specifically target belly fat. Aerobic exercises on the other hand are good weight loss exercises that fight belly fat. According to a study at Duke University, aerobic exercise burns off 67% more calories than resistance training does. This would include running, swimming and bicycling. Here are some specific exercises for losing belly fat offered by experts.
  • Risa Sheppard, creator of The Sheppard Method, offers an exercise where you lie on your back with knees bent and feet on the floor with hips level, shoulders back and down. Then inhale as your arms are facing up towards the sky in line with shoulders and exhale while moving arms to the floor while counting to six. Once arms are at your sides, do another count of six while moving them back to the starting position.
  • Zip Up: This pilates exercise requires you to stand heels together with toes turned a bit outwards. Then holding hands together, raise arms up to under your chin. Exhale as you move arms downwards and raise up on tiptoes. Hold this position for two seconds, then inhale and return to the starting position.
  • Windshield Wiper: This exercise starts you out lying on the floor with your arms palm down out from your sides, shoulders on the floor and legs bent 90 degrees. Keeping legs bent and together, slowly move legs to the left and towards the floor as far as you can while shoulders stay back. Hold and then move back to the starting positions and do the same move to the right.
Besides exercises like these, you can work in some moves that will work on flat abs just as you go about your day. Working on your posture can help your belly look thinner. Stand straight with body in good alignment, exhale moving belly button towards the spine and keep weight balanced evenly on heels and balls of feet. You can do this throughout the day just about anywhere, anytime. Another way to kill two birds with one stone, is by getting in a weight loss exercise that will flatten abs and getting your house clean at the same time through vacuuming. As you move the machine back and forth, hold your abs tight to turn your house cleaning chore into a way to lose belly fat.

Nutrition For Losing Belly Fat
Eating a diet of lean protein, vegetables, low fat dairy products, beans, nuts, seeds, whole grains and fruits give you antioxidants that according to Cleveland Clinic registered dietitian Kate Patton and other nutrition experts, help keep belly fat away. Fiber in your diet, from fruit, vegetables, beans and grain sources can help reduce belly fat by 4% for every 10 grams you eat. Just as important as what you do eat to help in losing belly fat is what you don't eat. In working towards flat abs, avoid foods with refined grains, refined sugars, processed foods, and trans fats. In fact, Wake Forest University research has shown that not only do trans fats increase belly fat, but they also move fat from other places in the body to the belly. Reducing calories also helps in weight loss. Pennsylvania State University researchers report that starting off a meal with a low-cal soup can cut down the amount of calories you consume by 20%. Starting off a meal with a salad with a low-cal dressing can also help cut down the amount you eat at a meal. Add half of a grapefruit to your meal and the acidity will slow digestion down making you feel full for a longer amount of time and give you 64% of the vitamin C recommended daily.

Don't forget to look too at what you are drinking in addition to what you are eating. The American Heart Association reports that soda and other sugar filled drinks are the biggest source of added sugar in our diets. These type of drinks really pack on the calories and lead to extra weight gain. Water is of course the best alternative for staying hydrated and quenching thirst without adding calories, but if you need something with a little more flavor, opt for adding in herbs or fruits to your water. Avoid commercial made flavored waters though as many of them have sugar and chemicals. Green tea is another low-cal drink alternative and a study in the Journal of Nutrition reports the catechins found in it helps burn more calories for losing belly fat.

Improve Digestion for Losing Belly Fat
When we don't get enough enzymes from food sources, the food we eat literally rots in our guts, adding to weight gain and the appearance of a beer belly. Enzymes are necessary to aid digestion by metabolizing fat, proteins and carbohydrates and to be absorbed into the blood to clean long-term residual food particles. Because so many of our foods are cooked, genetically engineered or poisoned with pesticides and fertilizers, it's essential to add enzymes to our diet. Adding probiotics, such as acidophilus, bifidus, or a full-spectrum probiotic, to the diet work along with digestive enzymes helps your body process and digest the foods you eat, moving them through the digestive system so that they don't become stuck there. A great way to get your enzymes, probiotics and the extra nutrition of AFA bluegreen algae and 8 other algae types, antioxidants from sprouts, and the anti-inflammatory power of 5 medicinal mushrooms is with this whole food supplement program with packets of all these important components.

Even if you haven't had success with losing belly fat in the past, don't give up. Take a look at your weight loss strategies and find changes you can make that will specifically target that hard to lose belly fat. Flat abs aren't just about looking good. Your health depends on it. Make the commitment to give some of these natural tips a try and work them into your weight loss plan along with any other strategies you are already using that are working for you. Just that little bit of extra effort could make all the difference.

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Tuesday, August 13, 2019

Better Vision: Natural Solutions to See the World More Clearly

If I could have three wishes as I age they would be to remain mobile, stay mentally alert and fit, and to retain my vision with healthy eyes. I think most people would agree that keeping these abilities in our senior years would make life more enjoyable. The problem is that losing these are a valid concern as our bodies' age. I have recently written about the first two concerns so today I am looking at natural solutions for healthy eyes and vision. The number of seniors affected by conditions such as cataracts and macular degeneration runs in the millions. To keep from joining this growing population of statistics here are some natural solution tips to help you see the world more clearly.

Natural Solutions For Healthy Vision
Protection from UV rays – Ultraviolet rays from the sun can increase your risk not only for skin cancer, but also for cataracts and macular degeneration. Wearing sunglasses when outside made to block out the UVA and UVB rays can help you protect your eyes.

Have your eyes checked – Having regular eye exams is important since many eye diseases can be caught and treated early. It is recommended that you see an eye specialist every one to two years.

Guard against too much computer time – Spending too much time at the computer can lead to straining your eyes, blurry vision, dry eyes and cause you to have trouble with distance vision. Special computer glasses or setting the computer monitor so that your own prescription glasses work to see the screen can help you avoid these problems. Taking short breaks from the computer every so often or at least looking away from the screen periodically can also help. Be aware too of staring too much and make yourself blink often.

Protect your eyes from damage – If you are doing tasks such as woodworking, yardwork or any activity or sport where there is a chance of getting something in your eyes or hit in the eyes, be sure to wear protective safety glasses. Even if it's never happened before; better safe than sorry since this is such an easy thing to do and it only takes one time to really do damage to your eyes.

Foods For Healthy Eyes
According to the National Eye Institute, you can decrease your risk of certain eye conditions that are associated with aging such as cataracts and macular degeneration by making sure you include foods in your diet that have omega-3 fatty acids, vitamin A, vitamin C, vitamin E, zinc, lutein and zeaxanthin. Eating a healthy diet that helps you keep a good weight for your body size also can help reduce your risk of Type 2 diabetes which is the number one cause of adult blindness.

Omega- Fatty Acids – Without enough of DHA and EPA omega-3 fatty acids in particular diabetic retinopathy or damaged blood vessels to the eye are more likely which can lead to blindness. Your retinas in particular need DHA some of which they have naturally, but not having enough can cause dry eye syndrome according to the director of refractive surgery at Montefiore Medical Center, in New York City, Jimmy Lee, MD. For good health, you need 3 to 4 times as many omega-3's as omega-6's, but most Americans get a lot more omega-6's than omega-3's. To get more omega-3's in your diet start eating fatty fish like tuna, salmon, mackerel and trout, peanuts and walnuts which also have vitamin E that is good for eye health, AFA bluegreen algae which has the exact ratio of fatty acids the body needs, avocado, Brussels sprouts, flaxseeds, olive oil, edamame, and chia seeds.

Zinc – Zinc is an important mineral for protecting healthy eyes by aiding in the production of melanin which can also help with night vision. Foods to add to your diet to get more zinc include oysters, beef, beans, nuts, fortified cereals, sesame seeds, milk, yogurt, and miso.

Vitamin C – The American Optometric Association advises adding vitamin C in your diet to keep blood vessels to the eye healthy and lessen your risk for cataracts. The Age-Related Eye Disease Study reported those who are at high risk for macular degeneration or loss of vision acuity can reduce their risk significantly with the addition of 500 mg of vitamin C a day. This means adding foods to your diet such as orange juice, citrus fruits, berries, sweet potatoes, kiwi, Bell pepper, spinach which also has vitamin E and lutein, and broccoli.

Vitamin A – Vitamin A is an antioxidant nutrient that comes from foods with beta-carotene. The body takes beta-carotene from foods and converts it into Vitamin A. Fruits and veggies that are orange colored like pumpkin, cantaloupe, carrots, sweet potatoes, and squash, are good sources for vitamin A as are prunes, spinach, liver, and eggs.

Lutein and Zeaxanthin – Both these antioxidants exist in the eyes to help protect them and fight off damage from free radicals. Having enough helps reduce the risk of macular degeneration and is important for healthy retinas according to nutritionist Joy Bauer. Good food sources for these include leafy green veggies like kale, collard or turnip greens, and spinach, egg yolks which also have zinc, oranges, corn, green peas, broccoli, romaine lettuce, and green beans.

Can't Get Eye Nutrition In Your Diet? No Worries!
With our busy lifestyles it isn't always easy to eat the way we know we should. Cutting up salad greens and veggies and fruits ahead of time or on the weekends to munch on all week can help out, but you can also consider adding wholefood supplements to get the extra nutrition you need. When it comes to eye health as well as gut health, immune system support and overall nutrition in general it's hard to beat this AFA bluegreen algae program of convenient packets. With this program you get a month's worth of two types of daily packets of capsules. One gives you the nutritional value of two kinds of AFA bluegreen algae, acidophilus, bifidus, and digestive enzymes. The other packet provides wholefood nutrition that gives you the omega-3's, omega-6's, amino acids, beta glucans, and antioxidants you need from sprouted grasses and grains, marine and freshwater algae, and tonic muschrooms as well as over 60 micronutrients and 130 triterpenoids. It is also a product that is Organic, Kosher, Halal, Vegan, Dairy Free, and GMO Free. Besides giving you the alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) omega-3 fatty acids that our bodies cannot make themselves and we have to get from foods, this supplement program also has ingredients specifically found beneficial for eye health such as bladderwrack which is a brown ocean algae with fucoidan and kale sprouts high in lutein and zeaxanthin.

Don't wait until your vision starts to suffer to take care of your eyes. Healthy eyes are one of the things that will let you enjoy your senior years and way too important to take for granted. Make getting your eyes examined regularly, protecting your eyes from damage and adding the nutrition to your diet that will help your eyes stay healthy a part of your retirement plan to get started on now. It will pay off big time in the future.

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Thursday, August 8, 2019

Are You Taking the Right Probiotics?

I'm sure you have heard by now of probiotics as the media is full of information and the store shelves full of products claiming probiotic benefits. While the basic information may be true that foods with probiotics and supplements help support digestive health and re-populate the friendly or good bacteria or flora naturally found in the intestines, this doesn't tell you which products give you the best probiotic boost.

Sources of Probiotics
Probiotics can be found in fermented foods such as yogurt, buttermilk, some types of cheese, milk, kefir, drinks made from soy, miso, tempeh, kimchi, sauerkraut and some types of pickles. There are also probiotic supplements available in tablet, capsule, powder or liquid forms. Whether you choose foods or supplements, make sure you read the label and look for products that say they contain live active cultures. Don't just assume that a product, even yogurt, has these because not all do. And frozen yogurt doesn't have any at all. If choosing a probiotic supplement, also read the label or check on the company to see if they list any special certifications or manufacturing processes that insure safety. Since the FDA oversees these type products as foods not medications, the company itself is responsible for overseeing safety and labeling. For example, the company I choose for probiotic supplements manufactures its products on-site in its own NSF Good Manufacturing Practice registered and GMP for Sports registered facilities. GMP insures that these products contain exactly what the label says they do and that each ingredient is thoroughly tested for possible pollutants or contaminants and verified 100% pure.

What To Look For in a Probiotic Supplement
According to Brenda Watson, host of Road To Perfect Health television special, when choosing a probiotic supplement, you need to look at how many live good bacteria cultures are in a serving, look for products that contain a variety of bacterial strains that start with words like lactobacilli and bifidobacteria, capsules that are delayed release so they can make it through the stomach acid, and how potent the cultures are when they reach expiration, not just at manufacture. You also need to be sure you are getting a product that has a high enough culture count for your particular age or health conditions for it to make an impact. For example, if you are between the age of 15 and 49 years, you need at least 15 billion active cultures whereas people over the age of 50 need more like 30 billion. If you have digestive problems like diarrhea or constipation that are ongoing, then you'll need more like 50 billion and some conditions like Irritable Bowel Syndrome make take 80 billion. It is also a good idea to choose products from a long standing, reputable company since they are more likely to have testing and research over a long period showing the benefits of their products.

My Favorite Probiotic Supplements
The probiotic supplements I have chosen and used myself for over 25 years come from a company that not only uses NSF Good Manufacturing Practice registered and GMP for Sports registered manufacturing, but also produces probiotic products that hold certifications for being Kosher, Vegan, Gluten Free, Dairy Free, and GMO Free. These products also contain inulin, which is a prebiotic to enhance the activity of the probiotic, made from all-natural, non-GMO chicory root, is certified kosher and halal, contains no allergens or gluten, and provides soluble fiber. They are also freeze-dried and manufactured in powder rather than liquid form to preserve and retain the effectiveness of the bacterial organisms. Two of these probiotic products contain a single bacteria strain, acidophilus and bifidus, as these are two of the most desirable. The third product contains twelve key "good bacteria" and all three products are microblended with wild organic AFA bluegreen algae for extra nutrition.

Probiotics are essential to good digestive health and immune system health so make sure you have enough of these good bacteria working for you. You may not be able to eat enough foods with probiotics to get the culture count you need. If this is the case, know that there are high quality probiotic supplements that can help you build up your supply.

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Thursday, August 1, 2019

Ready to Get a Daily Energy Boost and Fight Fatigue?

Are you among the 14% to 27% of people who suffer from chronic fatigue? Or are you among the women who are 3 times as likely to have fatigue as men?

If so, then you'll be interested to know that a study in the "Canadian Medical Association Journal" showed that taking an oral iron supplement reduced fatigue in almost 50% of women who were low in iron but not anemic. In case you're wondering, if you have anemia it means you have a low level of red blood cells, which causes a lack of oxygen reaching your cells. Anemia can definitely cause a drop in your daily energy. Apparently, so can a deficiency of iron.

Boosting Daily Energy with Iron Supplements
In this study, women who were iron-deficient but not anemic took 80 milligrams of prolonged-release iron (ferrous sulfate) for 12 weeks. The study was double blind and placebo-controlled, which is among the highest quality types of studies. The fact that almost 50% of the women receiving the iron supplement felt decreased fatigue led researchers to conclude that iron-deficiency could cause fatigue in women. Thus taking an oral iron supplement or eating iron-rich foods can provide daily energy to women with fatigue due to low iron.

But ...
There's always a but to every supplement, right? The "but" in this case is that some people have difficulty absorbing iron, so taking iron supplements can lead to iron toxicity rather than providing the needed daily energy boost. The main way to discover whether you have a problem absorbing iron is with hair analysis. Hair analysis can reveal high levels of iron in the body, even toxic levels, which means your body isn't using the iron you take.

One other way to get a daily energy boost without the possible poor-absorption problem is to look at other sources of physical energy. CoEnzyme Q10 (CoQ10) is one of the nutrients your body naturally makes that helps with steady daily energy. CoQ10 is used by every cell in your body, yet your body produces decreasing amounts of this enzyme around mid-life. Taking CoQ10 can help with your daily energy.

But even then your body can have a problem with making use of CoQ10, although less so than with iron. If you have poor digestion, absorption of any nutrients can be a problem. To get the most bang from your buck spent on supplemental nutrients, consider taking probiotics like acidophilus and bifidus, both of which increase your body's ability to absorb nutrients, from both supplements and the food you eat.

Happy eating for good nutrition!

For natural tips on how to have improved energy, get a free copy of our ebook “Have High Energy Every Day” 

National Center for Biotechnology Information   

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Tuesday, July 30, 2019

Stroke Risk Factors: Look at Your Hands and Feet

If you are in middle age and are concerned about stroke risk factors (or dementia risk factors), then a good place to start looking is at your hands and your feet! No kidding!

According to study results presented at the American Academy of Neurology's 64th Annual Meeting, a person's grip strength and walking speed are good predictors of future stroke or dementia later in life. The study included 2,400 adults, who were measured for hand grip strength and walking speed. These 2,400 adults were followed for 11 years, and 34 of them developed dementia while 70 had a stroke.

Stroke Risk Factors: Study Results
The study concluded that people that walked more slowly were one-and-a-half times more likely to develop dementia compared to people who had faster walking speeds. At the same time, stronger hand grip strength meant a 42% lower risk of stoke or transient ischemic attack (TIA) as compared to people with weaker hand grip strength.

At the same time, researchers reported that slower walking speeds were also associated with poorer performance in memory later in life, along with lower total cerebral total brain volume.

So what does this study data mean to you? Nothing different than what you probably already know: Don't be a couch potato, stay fit, and keep an active lifestyle. If you are going to walk from your car to the store, don't shuffle or amble, but walk with energy and a brightness to your step! If you keep an active lifestyle, whether through gardening or workouts at a gym or even just cooking, chances are that you will maintain or even increase your hand strength. And with all of that, you have a decreased propensity for dementia and stroke risk factors!

Other Options for Optimal Brain Function Later in Life
In addition to walking with purpose in your life and keeping your hands strong and healthy, you can also take further steps to keep your brain in good working order now and later in life. You have probably seen the various commercials about online sites where you can "exercise" your brain to keep it active and alert. In addition, there are fun mobile Apps like online Scrabble and other math/verbal apps that challenge your brain.

In terms of supplements, you can also try adding brain foods such as:
  • oysters (they do other wonders for your body too!)
  • whole grains
  • AFA blue-green algae
  • black tea
  • eggs
  • curry
  • berries
  • chocolate
Wow, I vote for chocolate (the good dark organic kind, of course!) for taste. For pure simplicity and results, I love the AFA blue-green algae (this form with the cell wall removed) which I have seen do wonders for brain support for people who need it. Whether these people are facing brain damage or trauma, aging, or senility, the type of algae with the cell wall removed definitely has a supportive effect. Part of the reason is because  this type of algae contains tiny molecules that are at the heart of the algae, and these molecules are small enough to pass through the blood-brain barrier, directly nourishing the brain.

For instance, consider this study (from "Edible Microalgae by Jeffrey Bruno, Ph.D.)
"Researchers at Erasmus University Medical School in the Netherlands conducted a three-year study of 5,100 people between 55 and 95 years of age and found that beta-carotene molecules acted as 'tiny molecular shields' and may provide dramatic protection against the ravages of aging, memory impairment, and general brain damage."

The good news is that AFA blue-green algae contains abundant sources of the beta-carotenes discussed in the study, not to mention plenty of antioxidants. The beauty is that AFA blue green algae is a simple natural solution that is convenient to add to your daily regimen. It literally takes just a few seconds to swallow a couple capsules of the algae, right?

So ... walk with a good stride, keep up you hand strength, eat good chocolate (or whatever strikes your fancy on the list above), add AFA blue-green algae to you diet and you will be doing a lot for your brain and body, not to mention dementia and stroke risk factors! Very cool!

Science Daily
American Academy of Neurology
Edible Microalgae, Jeffrey Bruno, Ph.D.

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Thursday, July 25, 2019

How to Rev Your Metabolism

Genetics may play a role in your metabolism rate, but there are metabolism boosting foods you can add to your diet to boost your metabolism. Increase metabolism and you'll burn calories and fat quicker which can help with weight loss. According to Jonny Bowden, PhD who wrote The 150 Healthiest Foods on Earth, some hormones rev up metabolism and some slow it down and the body uses food to produce these hormones. Eating certain foods can produce hormones that will increase metabolism. Take a look at some foods that can help boost metabolism.

Yellow peppers are rich in vitamin C which a significant number of Americans are deficient in and according to Carol Johnston, PhD, RD, the associate director of the School of Nutrition and Health Promotion at Arizona State University, is needed to produce carnitine that increases metabolism and helps muscles produce energy from fat. Another variety of peppers that can help increase metabolism is chili peppers that have capsaicin as well as having vitamin C. The capsaicin is what makes the pepper hot and spicy and can increase the temperature of your body which in turn increases metabolism.

Sesame Seeds
Lignans, a plant chemical found in foods such as sesame seeds, can boost metabolism by revving up the liver enzymes that break down fat. According to Christine Gerbstadt, MD, RD, sesame seeds also have protein and essential fatty acids that can both boost metabolism.

Metabolism Boosting Drinks
Not only are there certain foods that can boost metabolism, but certain drinks can too. Water is one of the best because any amount of dehydration slows metabolism and drinking cold water makes your body work on increasing the water's temperature to the body temperature. One study reported people drinking between 8 and 12 glasses of water daily showed higher metabolism than those drinking just 4 glasses. Green tea has the phytonutrient EGCG (epigallocatechin gallate) which increases the production of the hormone that makes you feel full. It can help the body avoid storing fat as well as boost metabolism. Caffeinated coffee is another beverage that can help boost metabolism. One study in Physiology & Behavior reported an increase in metabolism that was 16% more than shown by those drinking decaffeinated coffee.

Dark chocolate with a minimum of 70% cocoa can decrease cortisol, the stress hormone. Stress is a condition that slows metabolism down and the caffeine and theobromine found in chocolate can help speed it up. A study in Archives of Internal Medicine reported those eating moderate amounts of chocolate on a regular basis weighed less than those who didn't eat chocolate. One and a half ounces is a good amount to sweeten your day and increase metabolism.

Protein Foods
Eating lean protein foods helps in muscle gain and muscle burns more calories than fat because it takes more energy. Lean meats are a good source of not only protein, but also iron and a lack of iron can slow metabolism down. A cup of lentils can give you 35% of the iron you need daily as well as protein and fiber. Beans are another good source of lean protein and of fiber and since they have resistant starch, as many as half the calories from them aren't absorbed. Egg whites have an amino acid that according to David Grotto, RDN, a Chicago nutritionist, rev up metabolism as well as have protein and vitamin D.

Soluble fiber makes you feel fuller, helps lower cholesterol, keeps fat from being absorbed, makes the body work harder to break down, and boosts metabolism. Chia seeds, whole grains and crimini mushrooms are all rich fiber foods. Some of the foods with the highest amounts of fiber are artichokes, split peas, lentils, black beans, raspberries and barley.

Supplement Your Diet
Omega-3 fatty acids help keep blood sugar levels stable and help regulate metabolism. AFA bluegreen algae is high in omega-3 fatty acids as well as being a protein source which can help with muscle building. You can also help boost metabolism by adding more enzymes to your diet between and at meals. This also helps your body get the most nutrition it can out of the foods you eat. Probiotics help your body process and digest the foods you eat and move them through the digestive system. This combination of supplements can help you get those metabolism nutrients talked about in this article when you don't have the time to get them from foods. A convenient way to get bluegreen algae, probiotics and enzymes all together is with these daily packets. Another supplement we find useful for supporting the body's energy production on a cellular level is this alage and ubiquinol supplement loaded with antioxidant properties. It gives you a combination of pure ubiquinol, reishi and oyster mushrooms, polyphenols from olives, and wild AFA bluegreen algae.

Don't settle for a slow metabolism that leaves you counting every calorie you eat. Add some metabolism boosting foods to your diet and take control of your weight, metabolism, and your health.

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Tuesday, July 23, 2019

A Better Body with No Gym Required

Exercise is a good way to get a better body and stay fit, and for a lot of other health reasons, but you don't need a gym membership to get into shape. Exercise can help in burning off more weight and increasing heart rate and does lots of good things for your body, but you can work all your muscles and trim down just by doing exercises that use your body weight and gravity at home. For example, doing a standing tubing row exercises the same muscles that a pull-up does and your core muscles too. Other exercises in this category you can do right at home include pull-ups, wide grip push-ups, jump lunges and jump squats. According to Pete McCall, of the American Council on Exercise, using low reps and light weights to exercise can help with losing weight. By engaging in an overall program of cardio and strength training exercises that builds muscle works for weight loss because muscle burns calories even when they are not working. While exercise is undeniably good for weight loss and health in general, there are other ways to get that better body other than exercising.

Other Ways to Stay Fit
Staying hydrated is one of the best things you can do to stay fit. By drinking cold water your body burns up more calories warming that water up to body temperature. You also feel fuller by drinking water throughout the day which keeps you from eating between meals. Drinking before you exercise releases hormones that help in muscle building which helps you get the most out of your exercise regimen. In addition to water, drinking green tea boosts your metabolism and gives you antioxidants. Eating breakfast is also important to avoid overeating later in the day when trying to lose weight and according to Rubaum Keller eating small snacks every three hours helps in the same way. Brain Wansink, Ph.D., a Cornell researcher, advises having a breakfast that is high in protein to stay with you longer. Dr. Wansink, also reported a study showing that soft lighting and music can influence people to eat less. For optimal weight loss you also need to make sure you are getting quality sleep. Studies show that people who don't get enough sleep eat about 300 more calories than when they get enough sleep. For some people there are other techniques that can be used to encourage weight loss. These include keeping a food journal to track what and when you eat so you can make choices to adjust your calorie intake, saying out loud before eating that hungry or not you are about to eat something in particular which makes you own up to your eating habits and take responsibility for them, using smaller sized dinner plates, and getting support from friends or a support type group.

Staying fit also means getting the optimal nutrition to fuel the body so it can stay active and have the energy for exercise, nourish it with all the vitamins, minerals and nutrients it needs for good health, and to support immune system function to stay healthy. When you can't get all this from the foods you eat, a supplement program with a full range of nutrition can help. This supplement program gives you some of the most nourishing foods on the planet including marine and freshwater algae, tonic mushrooms, and sprouted grasses and grains as well as probiotics and digestive enzymes. This program is especially good for those on the run as it comes in convenient packets easy to take on the go.

It doesn't have to be hard to get that better body you want. You don't have to go to the expense of joining a gym or work gym time into your already busy schedule. Just work up an exercise routine at home, make a few lifestyle changes, eat a healthy diet, and get extra nutrition from wholefood supplements if needed and you can get the body you want.

If you enjoyed this post, please consider leaving a comment or subscribing to the feed to have future articles delivered to your feed reader. Also, check out the free health resources or order blue-green algae products  on our website.