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7 Signs That You May Be Lacking in Vitamin B12

Due to our stressful lives every day, we cannot avoid having vitamin and mineral deficiencies. Not just that, this is also because of picking the wrong choice of foods, and the lack of needs we’re supposed to get. We may never realize that we’re getting weaker each day because of such deficiencies and lack of nutrients, which may lead to unexpected and deadly health conditions.

Studies shows that one out of four adults lack cobalamin or which is commonly called as vitamin B12. Vitamin B12 is important for our health. It’s a vitamin only found in certain foods and it’s vital to consume such foods that contains this type of vitamin since our bodies can’t produce vitamin B12 on its own.

Our body contains reserves that resides in the liver. In the long run, gradual exhaustion of these reserves can result to vitamin deficiency and may lead to various different consequences. These reserves may slowly deplete as the years go by and during this time, symptoms may start to show because of deficiency.

In this article, we’re going to tackle about this issue so that you can identify when the symptoms may start to appear so that you’ll be able to remedy the situation before it’s too late. The lack of vitamin B12 is a long process and symptoms may appear longer than expected, some of these symptoms may take even years before they start to appear.

  1. Lack of Intrinsic Factor

  • The intrinsic factor is a molecule found in the stomach which helps the absorption of vitamin B12 into the large intestine. In order for the vitamin B12 and the intrinsic factor to combine together, the stomach must produce a normal degree of acidity for it to happen. Pernicious anemia can also occur when there is a lack of intrinsic factor.
  1. Low Acidity in the Stomach

  • 65% of older people experience a deficiency in vitamin B12 because of the lack of gastric acidity. As we age, stomach cells produce less gastric acid which also results to less intrinsic factor.
  1. Metformin Treatment

  • Taking Metformin treatment to treat diabetes may risk yourself of having vitamin B12 deficiency.
  1. Autoimmune Disease

  • The antibodies will bind into the intrinsic factor making it impossible for vitamin B12 to synthesize. This is the causes of such diseases like Graves diseases, thyroid, vitiligo, and among others.
  1. Chronic Intestinal Disease

  • Chronic intestinal diseases such as Crohn’s disease, ulcerative colitis or celiac disease can prevent the vitamin B12 to enter through intestinal walls. Taking vitamin supplements may prevent such deficiencies. But in the case of celiac disease, having a gluten-free diet can help the absorption of vitamin B12 come back to normal. Other diseases such as chronic pancreatitis or parasite infestation can also cause vitamin B12 deficiency.
  1. Surgeries

  • Certain surgeries made on the stomach or large intestine can also cause vitamin B12 deficiency. That’s why patients are given vitamin B12 supplements after the work is done to prevent it.
  1. Anemia

  • Anemia is also one of the reasons why vitamin B12 deficiency may happen. But this situation is uncommon since it only requires small amounts of the vitamin to cover the needs of such organism. On the bright side, vitamin B12 has the ability to generate important reserves that can cover the needs of our body for up to 3 to 4 years.
  • For those people following a strict vegetarian regime, they might suffer from long-term anemia unless they cover their needs for vitamin B12. Study shows that 92% of vegetarians/vegans have vitamin B12 deficiency. In order to prevent this, they must take supplements just to sustain themselves.
  • Anemia due to lack of vitamin B12 will happen slowly and insidiously. But this can be treated easily and quickly. The symptoms may weaken during the first days of treatment. And after a few weeks, they’ll be completely gone.
  • It’s crucial to treat this type of anemia as soon as possible or else the neurological symptoms such as numbness/tingling in the extremities, walking disorders, mood swings, pressure, psychosis, dementia may appear. Although the symptoms will disappear after 6 months, they may leave unexpected aftershocks.

The good part is, by having a balanced diet, you can quickly prevent having this vitamin deficiency. It’s advisable to consume foods that contains lots of vitamin B12 such as:

  • Pork lever, veal, and lamb.
  • Fish and seafood such as: crab, clams, mackerel, sardines, herring, salmon.
  • Cheese such as: Parmesan cheese, Swiss cheese.
  • Chicken breast

Eating the foods listed above can help you prevent having vitamin B12 deficiency since it contains high amounts of protein and Omega3. Now that you know the signs of vitamin B12 deficiency, it’s time to prepare yourself just in case you may be experiencing such symptoms.

Diet Plan to Prevent Having a Fatty Liver

Taking care of your liver is important if you want to keep your body in good shape and live a long and healthy life. Our liver does a good job of processing and cleansing our blood to keep our health and well-being in a good condition.

Fatty liver disease was caused by malnutrition, obesity, overeating, and severe weight loss from strict diets or starvation. This disease could’ve been avoided if people know how to eat healthy and choose the right diet regimen to follow. Below, we’re going to provide you 10 tips on how to keep your liver healthy to avoid getting fatty liver.

  1. Choose the right breakfast

  • Start your day by having a bowl of oatmeal mixed with dry fruit, walnuts, and honey. Eating a healthy breakfast can lower your blood sugar levels and improve your digestion, and can also give you energy throughout the day. If you want to detoxify your liver, try drinking Milk Thistle made from dry ground seeds. Drinking milk thistle can lower your cholesterol and protect your liver whilst keeping it healthy.
  1. Consume the right dairy products
  • Including cultured dairy products such as yogurt, buttermilk, cottage cheese, and kefir on your daily food intake can improve your digestion, can help remove fats from your body, and improve the overall function of the liver.
  1. Eat Fruits and Vegetables

  • Never ever forget fruits and vegetables on your meals every day. Eating such is essential for your body and can help you on your diet. These two provides us with the right vitamins and minerals to give us energy throughout the day. But some vegetables can also improve liver function and can help prevent having fatty liver as well.
  1. Healthy Snacks

  • A few tablespoons of honey and cranberry jam a day can help prevent fatty liver disease. Making this jam is so easy, simply combine 1 cup of fresh cranberries with 1 cup of honey and then you’re done. You can eat it as it is, or use it as a sandwich spread for toasts.
  1. Save a day for eating lite

  • Always save a few vegetarian days every week. During those days, eat lite foods such as vegetables, whole grains, beans, nuts and dairy. Avoid eating fatty meats, cheese, butter, eggs, bacon, burgers, and cakes. Doing so can take a load off your liver, cleanse your body, and can help you lose weight.
  1. Drink Lots of Water

  • Drinking water at least 8-10 cups a day is vital to keep your liver healthy. Also, drinking water in between your meals is important and make sure to choose the right quality of spring water.
  1. Control Your Meal Frequency

  • Having small frequent meals between large meals a day is advisable. It’s best to eat 5 meals a day which consists of 3 large meals such as breakfast, lunch, dinner and 2 smaller ones which we called snacks. This will also depend on your personal preference too. If you want to eat only 4 meals a day then go on.
  1. Hygiene

  • Fatty liver disease is caused by parasites found in bad quality foods and poor personal hygiene. To prevent this, always ensure that all animal products you consume are FDA certified and approved. Don’t forget to wash your fruits and vegetables before you eat them, and refrain from eating raw chicken eggs and uncooked meats.
  1. Stop Drinking Alcohol

  • Alcohol and liver combined is not a great match. Consuming too much alcohol can destroy liver cells and may lead to various liver conditions. Limit your alcohol intake and stay with red wine if you want to consume alcoholic drinks.
  1. Take Time to Relax

  • Always remember that your physical health depends on how healthy your mental health is also. Don’t stress yourself on whatever life throws at you and always find time to relax.

The Healthy Benefits of Eating Eggs Every Day

Eggs contain a lot if protein which helps on building muscle. A single boiled egg contains 85 calories and 7 grams of protein. There are a lot of benefits that eggs has to offer that we may not now. In this article, we’re going to tackle 12 health benefits of consuming eggs every day.

  1. It Boosts Your Immune System

  • The immune system helps our body to fight against bacteria and viruses. And by eating eggs, it can help boost your immune system too. One large egg contains almost a quarter of selenium. A nutrient that supports the immune system and regulate thyroid hormones.
  1. You’ll Get Manageable Levels of Cholesterol

  • There are 2 types of cholesterol, the bad and the good. And some might say that eating too much eggs can make your cholesterol soar rocket high. But this isn’t the case since eggs contains good cholesterol instead of the bad one. So it’s okay to consume as much eggs as you want but just don’t overdo it.
  1. It Can Help Reduce the Risk of Getting Heart Disease

  • Bad cholesterol can clog our arteries which may lead to various heart conditions. However, LDL cholesterol contains 2 types of LDL particles; the small and large. The smaller ones are dangerous because it can lead to congestion of the arteries, while the large ones are good. By eating eggs, it can help promote the production of large LDL particles which can help reduce the risk of getting heart disease.
  1. You’ll Gain More Energy

  • A single egg contains 15% of Vitamin B12 which is also known as riboflavin. Riboflavin helps convert food into energy. Eating eggs can help you gain riboflavin to keep you going throughout the day.
  1. You’ll Get Better Looking Skin and Hair

  • B complex vitamins are good to make your hair, skin, and nails look good. Eggs contains a lot of B vitamins such as vitamin B12, B5, and B2.
  1. It Helps Protect the Brain

  • Eggs contain choline, one of the important ingredients to help function the neurotransmitters in the brain. Choline deficiency may lead to neurological problems. To prevent this, always include eggs in your daily meal to get enough amount of choline.
  1. Eggs are Life Saver

  • Our body can produce up to 11 amino acids that’s essential for our body. But there are actually 20 of these acids that our body needs. The good thing is, the remaining 9 of these acids are found in eggs.
  1. You’ll Experience Less Stress and Anxiety

  • Eating eggs which contains a lot of amino acids can help the secretion of serotonin, which can help reduce stress and anxiety.
  1. Eggs Can Improve Eye Health

  • Two of the amino acids that are found in eggs namely lutein and zeksantin can help your eyes. These two are found in the egg yolk. And by eating eggs regularly, it can help prevent the risk of getting eye diseases.
  1. Your Bones and Teeth will be Stronger

  • Eggs is a good source of Vitamin D which is important for both bones and teeth. Vitamin D helps on the absorption of calcium which is good for the bones and also for the heart.
  1. The More You Eat, the More You Love

  • Eggs contain a minimal amount of calories and also contains a lot of healthy compounds. So the more you eat, the more health benefits you’ll get.
  1. It Can Help You Lose Weight

  • With eggs, it’ll be easier to lose weight compared to eating other foods. So it’s important to add eggs to your diet in order to lose weight fast. Studies show that respondents who ate eggs for breakfast in the course of 8 weeks has lose weight compared to those who only have pastries for breakfast.

5 Types of Foods to Avoid to Prevent the Risk of Getting a Heart Attack

A lot of people die because of heart attack. And one of the main reason of having a heart condition is because of being obese. Being fat and with not doing any physical activities or exercises may be the reason, but eating unhealthy foods is also one. So it’s important to watch out whatever foods we put into our mouths. Below, we listed 5 foods to avoid to keep your hearth health in stable condition:

  1. Processed Meats

  • Limit yourself on eating processed meat by consuming only 2 servings per week. Hot dogs, sausages, deli meat, and salami may be your favorites or the ideal breakfast food for some, but now is the time to limit them. These foods contain high amounts of preservatives, nitrites, and salts which is bad for the health.
  1. Processed Grains

  • Foods such as highly refined grains or processed carbs and grains will not improve your heart health. You may choose to stop eating them or limit yourself on consuming them for only seven ounces per week. Studies have shown that consuming a large amount of whole grains can lower your risk of stroke, diabetes, and heart disease. However, low-fiber cereals, white bread, and white rice can increase your blood pressure and also your cholesterol.
  1. Soft Drinks

  • It’s advisable to avoid soft drinks completely. But if you can’t get your hands off on getting some, then limit yourself of drinking only 8 ounces of it daily. Some sodas may label themselves as sugar-free, but don’t ever believe in such. It’s still a viable choice to completely avoid them because it doesn’t contain any nutrients. But instead, it helps on gaining weight instead, which is a factor we want to avoid to prevent having heart conditions.
  1. Trans Fats

  • Foods such as packaged snacks, margarine, and bakery goods contains a high amount of trans fat and it’s important to limit yourself on consuming them as soon as possible. Trans fat promoted bad cholesterol. The next time you’re going to look for a snack, check the label if it contains zero trans fat before buying them.
  1. Saturated Fats

  • Foods that contain saturated fats are the ones we commonly put in our bread, such as: mayo, sour cream, and butter. Consuming too much of these can increase your blood cholesterol which can develop into coronary heart disease. So it’s better to stop eating them or just limit yourself to avoid seeing yourself in the hospital.

 

Effective Weight Loss Tips for Ages 40 and Above

Once you reached the age of 40, you’ll be having a hard time to stay in shape anymore. Instead, it gets easier to gain weight even though you don’t eat much.

During your youth, you might have experienced eating a lot but still managed to maintain a healthy weight. This is because of your good metabolism during your younger days. But once you get older, your metabolism slows down.

Women who are over the age of 40 will be having a hard time to slim down their waist and lower abdomen. However, for men over the age of 40, you’ll probably have a “dad bod” in this stage. You may develop these annoying flabby curves in areas where you don’t want them. You’re following the same diet and physical exercises you had during your 20’s but it’s effect doesn’t seem to affect you anymore.

But don’t feel bad because this thing is completely normal. This is because you’re already in a life phase called “somatopause”. Somatopause begins in your early 30s where your body doesn’t produce as much growth hormones anymore. As a result, your body’s production of bone minerals decreases, your body mass begins to reduce but the amount of body fat will continue to grow specially in the stomach area.

But worry no more because you have come to the right place. By following these tips we have listed below, you’ll be able to lose weight even when you’re already over the age of 40.

Burn Those Fats By Consuming These Foods

  • Water
  • Drinking water can help your digestive system to function well, make you feel satisfied faster and can also give you an energy boost. When you feel hydrated, you feel more energized to do things that you need to do. There may be times where your brain will tell you that you’re feeling hungry, but the truth is you’re just feeling thirsty.
  • So whenever you feel hunger is consuming your mind, grab a glass of water first. If you still feel hungry after doing so, then go eat about half an hour later. Also, grab a glass of water after waking up first thing in the morning. To add more flavor, add slices of one whole lemon to one liter of water. Not just it tastes great, but it’s also amazing to detoxify your body.
  • Fruits and Vegetables

  • Consume as many raw vegetables that you want especially leafy greens. The advisable consumption of vegetable is five to seven servings a day. If you feel like this is just too much, it’s actually not because you can fit a huge portion of these in your salad or healthy smoothie. Go for healthy snacks like raw celery sticks, pickles, and turnips. You can also add a lot of vegetables in your breakfast omelet.
  • Carving for sweets? Eat a piece of fruit instead of grabbing that ice cream bucket instead. Sweet fruits such as watermelons, melons, cantaloupes, are ideal if you want to loss weight.
  • Protein

  • Protein is good for the body. However, some low-carbohydrate diets tend to include too much protein. Consuming a lot of green and leafy vegetables is more important that consuming a lot of meat. Always choose the right kind of meat too. Only eat meat from free-range and grass-fed animals.
  • Some products that contain good sources of protein includes:

Dairy products fermented from grass-fed animals such as yogurt, cheese, kefir.

Wild-caught seafood.

Pasture-raised products such as pork, eggs, and poultry products.

Grass-fed meats from buffalo, bison, and beef.

  • Healthy Fats

  • Avoiding fats in order to lose weight is a hoax. But not all fats are bad for you. There is another type of fat which is the healthy or “good” fats that can help you lose weight. These healthy fats can help you burn extra fats and can give you a well-balanced diet.
  • Such healthy fats include:

Soaked and dried organic seeds and nuts, nut butters, and nut oil

Olive oil

Avocado or avocado oil

Full-fat unsweetened coconut milk

Coconut butter

Coconut oil

Fatty meat, tallow, and lard from pasture-raised sources

Butter from grass-fed cows

Foods to Eat for Men and Women To Boost Gender-Specific Hormones

Women are different from men. For females, increasing their progesterone or estrogen can help maintain their muscles and burn fats when hormone production decreases. For males, increasing their testosterone will do the trick.

Tips for Women

Not all women are required to boost their progesterone and estrogen levels, especially those who have a high chance of developing breast cancer. But most females starts to experience lower levels of estrogen after menopause which results to:

  • Joint pains
  • Bone fragility
  • Loss of muscle
  • Weight Gain

Estrogen are found in your body’s fat cells. The moment your body begins to produce lower estrogen levels, your body will hold on to what’s left of the estrogen found on your body. Which means it will hold on to the fats where estrogen is stored.

To prevent this from happening, consuming the foods listed below will help increase women’s progesterone and estrogen levels:

  • Blueberries
  • Strawberries
  • Green cabbage
  • Apricots
  • Broccoli
  • Curly kale
  • Cashews
  • Sunflower seeds
  • Sesame seeds
  • Flax seeds

Tips for Men

The following symptoms listed below may occur for men over 40s when their testosterone levels starts to decrease:

  • Low sperm count
  • Mood swings
  • Low energy
  • Loss of muscle
  • Erectile dysfunction
  • Irritability
  • Memory loss
  • Fat gain
  • Low sex drive

If you’re one of the few that are experiencing the symptoms mentioned above. Prevent low testosterone levels by consuming these foods below:

  • Asparagus
  • Garlic
  • Oysters
  • Crustaceans
  • Eggs with yolks
  • Steal
  • Brazil nuts

 

Always remember that you’re not alone in maintaining your shape during your 40s. As long as you follow the tips listed above, you’ll surely get back on track in no time. Age is just a number. Stop slacking off and start living healthy.

 

Effective Weight Loss Tips to Quickly Lose Weight

Every one of us wants to quickly shed away those extra numbers on the weighing scale. By following these healthy weight loss tips and maintaining a proper diet, you can burn those excess calories that’s been staying with you forever.

Below, we provided a list of easy weight loss tips that you can simply add into your everyday routine to quickly lose your weight. Let’s take a look at these shall we?

Tip #1

  • Parking your car at the far spot at the back of the parking lot can give you extra steps to walk into the entrance. Let other people who doesn’t care about their weight park near the entrance. It’s not bad to walk for a little while, especially if you’re in a parking lot on a mall.

Tip #2

  • Do you spend plenty of time talking on your phone? If you can’t get your hands off of your phone, try walking around while talking on your phone. Don’t just sit on the chair while making gossip with your friends, walk around the house while doing it. A few steps will never hurt.

Tip #3

  • Move around the house by using your houses’ stairwell. If you only live on a single-floor house, take a tour around the house inside and outside.

Tip #4

  • Every time there’s a commercial break when you’re watching TV. Take time to stand up and stretch, pace back and forth, swing your arms, faucet your toes, flex your muscles and then relax. Don’t be tempted even the TV is promoting Mcdonalds ads while doing your commercial break exercises.

Tip #5

  • Some weight loss tips say that eating smaller meals throughout the day can help your metabolism burn calories for an extended amount of time. This actually works, but another alternative is that eating lots of healthy weight loss foods can also help you lose weight also. Rather than devouring lots of high calorie jumbo-sized meals all day.

Tip #6

  • Keeping your body hydrated with ice cold water can help calories go away once your body warms the ice cold water you drank. But hot beverages don’t have the same result. If you retain from grabbing that high calorie soda that’s residing on your fridge, you could definitely lose weight. So stay with water and you’re good to go.

By following and maintaining these easy weight loss tips, you’ll be able to burn a few thirds of calories daily. The best part is, you don’t have to force yourself to do these if you don’t want but it’s better if you do. Adding these tips to your weight loss routine can help you to lose weight even more. It’s ok to sacrifice a little, the reward in the end is sweeter than sugar.

Top 10 Running Tips for Beginners

Congratulations on taking your first step by giving running a go. But it’s time to be prepared for the next level. Running isn’t easy especially for beginners, but the rewards in the end are worth it. Keep the faith and continue pushing forward until you reach your goal. Are you ready? Here are top 10 running tips for beginners like you.

  1. Choose the best running shoes for you

  • There are a lot of running shoes that you can choose from. We have the stability running shoes, performance shoes, neutral and minimalist shoes and more. So which of those will you choose? For beginners, there is no such thing as “one size fits all” so you have to do a bit of a trial and error to find out what fits for you best.
  • You might want to try out a minimalist running shoe first with little to no padding. Having no padding means you can feel the ground more which promotes better running technique and body response. The more padding you have, the less natural your running style will be.
  1. Try the walk/run method

  • If you’re new to running, you can start by trying the walk/run method. This method combines both periods of walking and gradually increasing periods of running. During your first session, run for 1 minute and then walk for 2 minutes. Do this for 8 times for 8 weeks. You will notice an increase of your stamina by increasing your periods of running until you can run for 30 minutes non-stop.
  1. Warm Ups and Downs

  • For beginners, begin your run by warming up with a 5-minute walk. Doing so will prepare your muscles for a run and you’re less likely to pull something when your muscles are warm. Once you finished a run, warm down with a 5-minute walk. This enables your muscles to recover properly which results reduce soreness.
  1. Cross Training

  • It’s advisable to run 3 to 4 times a week. And during non-running days, try doing some cross training such as cycling, swimming, and strength training. This enables the other muscles of your body to work which gives your body more balance.
  • There are also a lot of cross training options too like walking, tennis, squash, football (soccer) and cross-country skiing.
  1. Go for Hard and Soft Surfaces During Your Run

  • Don’t just stick to one place, explore your local area to find good places for your run session. Running on a variety of surfaces such as bumpy, smooth, hard, and soft roads can engage your muscles on your legs. Doing it gradually can also increase leg strength, which improves your chances of avoiding injury.
  1. Know Your Running Speed

  • It’s better to know what running speed you’re going when running. Just run at an easy pace. To know if you’re running at an easy pace, try doing the “talk test”. While running, try talking complete sentences without losing your breath. And if you can, it means you’re running at an easy pace.
  1. Control Your Breathing

  • The most efficient way of breathing is through the mouth. You need yourself to be comfortable so find a way that’s right for you. You may feel breathless when you go for a run as a beginner. This is normal and will definitely pass once you get fitter. The next time you ever feel breathless, slow down for a moment or do a walk-break.
  1. Follow a Running Program

  • If you don’t know where to start, try following a running program. Following one will keep you focused on your target. You can pin one on your wall so that you can track your progress or even save it on your smartphone. Some runners get injured because they tried to run too far. But by following a running program, you can completely avoid this type of scenario.
  1. Nutrition for Runners

  • For beginners, focus on a normal healthy diet for now. You spend a lot of energy as a beginner and your body needs a reliable supply of energy to make it through. Also, don’t forget to drink water to stay hydrated during your runs.
  1. Be Motivated

  • Stay motivated by reaching a target. Your first target may be reaching a 5k run but after finishing it, then what’s next? This is a mistake that beginners often make because after reaching a target, they don’t know what to do next since they haven’t planned something after that. So next time, create targets in advance to keep you motivated on pushing forward towards your goal.

4 Easy Weight Loss Tips You Should Know

You can find a lot of weight loss tips and tricks all around the internet. It can be a little bit confusing which one of them to choose and follow. Now that’s the reason you’re here. Avoid following those weight loss tips from unreliable sources and start following these 4 easy weight loss tips we prepared for you.

  1. Drink Plenty of Water

  • We may have heard this tip plenty of times from different sources. But maybe this tip won’t let you go because you’re still not drinking enough don’t you? Your body is made of 70% of water, so replenishing it with more than 2 bottles a day is ideal. Triple the number of bottles to drink and you’ll start seeing the benefits of being hydrated.
  • Dehydration creeps in the moment we feel hungry, which could be the reason why you’re grabbing snacks instead of that bottle of water. Already eaten a full meal but still hungry? It’s your body asking for more water. Whenever you feel hungry, drink water first instead of drowning yourself on unhealthy junk foods.
  1. Work Your Cardio

  • Adding cardio exercises to your weight loss goals is important. Performing cardio exercises after your strength training workout can result to your body burning more fat than ever before. You can also use a lot of energy while tackling a workout with cardio exercises last, so your muscles are not exhausted.
  1. Make Strength Training a Priority

  • Still ignoring those strength training advices for weight loss because you feel like you can’t do it? It’s pretty understandable because you think that you have to wait to lose weight first before doing some strength training. But the truth is, you’ll lose weight faster by building muscle.
  • By building muscle, your metabolism will speed up making your weight loss efforts to be maximized. Get out of the mindset of training to become a bodybuilder. It’s okay to start small at first and if you’re ready to push forward, find a routine that you’re comfortable with.
  1. Abs Are Made in the Kitchen

  • It’s a popular saying that’s been proven and tested. It’s important to get the right nutrients to help you with your weight loss. If you begin to lose weight without changing your diet, you’ll only see results until your diet gets in the way. If you’re looking to change your weight loss lifestyle by working out more, it’s important to add diet that complements your efforts too. For starters, refrain from eating processed foods. Doing so will remove a lot of fat and empty carbs from your diet.

Gluten and Lactose Free Foods

Gluten intolerance is an essential problem, which disrupts the patient’s bearings. The smallest nutritional initiative can bring terrible consequences for the body of the celiac patient. Liver crisis, nausea, and daily discontent are the most common signs of gluten intolerance.

Can we fight against his gluten allergy? By helping you with the many articles available on the online guides. You must correctly track your resources. In fact, on the list of different gluten intolerance, you can do everything you can to follow the most demanding advice to ward off the danger.

The constraint that occurred during the preparation of his menus. Preparing gluten-free recipes is not easy, you have to integrate good automation, but also how to comment on products that do not threaten you! This book must be profitable in the long term. You can also opt for a trainer. After talking with my Pittsburgh personal trainer she advised me to eat a certain variety of products.

Multiple tables of gluten-free products! Relax on flat products before embarking on more ambitious recipes. By knowing your gluten-free food list at your fingertips you’ll be able to trust a familiar repository of trusted raw materials. Follow the articles online to make your own creations for adults or children but also for your receptions.In addition, do not want to understand the speeches of readers or follow the labels of products in the supermarket. The regulatory threshold for the gluten-free designation is above what a gluten-allergic says to really ingest without side effects. Be careful, it is important to be warned about this aspect at the risk of having real trouble later.

All daily habits take on exaggerated proportions for someone sensitive to gluten. People who have a small slice of pain every minute want to have to try an alternative. Especially when you eat every morning since always.

Fortunately, you can cook your gluten-free buckwheat bread in minutes. You get the most out of your worries and savor your pain every day before going to work.

Weight Lifting Tips for Women for a Toned & Feminine You

If you’re a woman who wants to get ripped and buff just like the guys, then this is not the right place for you. Most women want to lift some weights to get a nice and firm feminine figure, and this is the one we’re going to talk about this article.

Women who wants to achieve this body type have a different approach in lifting weights. Some trainers may fail to teach women the proper technique to achieve a feminine body type maybe because they don’t know how.

The Type of Weight Lifting for Women

Men and Women have different goals when approaching a workout. Men go to the gym to look buff, ripped, or looking strong. However, women go to the gym to look slim, firm, and fit. Not manly looking like men. Here are some key items to avoid for women:

  • Do not do any forced reps
  • Do not lift to ‘feel the burn’
  • Don’t force yourself. Take longer rests

The Don’ts in Weight Lifting for Women

When weight lifting, always take a look at the amount of sets, reps, and weight. Overdoing it is bad for you. When doing high reps, it can lead to this:

  • High reps can pump your muscle
  • High reps can increase muscle growth
  • High reps increase the size and numbers of the capillaries in the muscle

You’ll likely develop a sarcoplasmic hyperthrophy, where you force yourself to overdo some reps which results to an increase in the muscle pump. It may feel good at first and you’ll feel that your body is getting toned. But in reality, you aren’t. It just forced the fluid into the muscle which results to muscle growth and can make you look buff.

For women (and also for men), the best way to build muscle mass is to lift high volume of sets and reps. Doing 3-4 sets at 10-15 reps is great for building muscle, but not for toning up. When doing sets of 10-15 reps, you’ll likely have to push yourself in order to achieve those last 2-3 reps. This is the opposite of what you should do. It’s time to stop doing 3 sets of 10-15 reps.

Achieving the Feminine Look

Now that you’re aware of the “Don’ts” of lifting weights for women, it’s time to look at the “Do’s” of weight lifting for women.

Do fewer reps and focus yourself on doing strength training exercises. It may seem odd since some women don’t want to get stronger. Growing your muscle size to get stronger is ideal. But not really. Here’s why you should do low reps instead of high reps.

  • Low reps create less of a “pump”
  • Low reps are less like to fatigue and increase muscle size
  • Lower reps increase muscle tension which results to a firmer tone

Doing strength training is crucial for women who wants to get toned. Doing so will make your muscles more dense, but not larger. By doing this, you’re likely developing a state called myobibrillar hypertrophy. This is where the muscle fibers thickness increases without increasing the amount of fluid inside them. As a result, you don’t get much size from lifting heavier weights with less reps.

Strength Training for Women

To get that feminine figure you’ve been wanting for, it’s important to lessen the certain amount of reps than you’re probably used to. Most trainers give women a total of 3 sets and 10 reps to tone up which is a bad thing. Instead of pushing yourself for doing a total of 30 reps per exercise, a total of 20 reps should be enough. It’s also advisable to take a break each rep so that your muscles can recover from one exercise to another, preventing muscle fatigue and muscle growth.

  • Day 1 – Chest and Back
  • Day 2 – Shoulders & Arms
  • Day 3 – Abs & Legs (optional)
  • Day 4 – Chest & Back
  • Day 5 – Shoulders & Arms
  • Day 6 – Abs
  • Day 7 – Rest

You don’t have to do all of these, pick two exercises that you like and do at least 4 sets of 5 reps for each exercise. Don’t forget to rest for a full 1-2 minutes between each set. It’s ok to stop a few reps if you can’t push further anymore. If you can only do 3 reps and find yourself struggling to get to the 4th rep, then it’s time to stop. Besides strength training, cardio exercises is also ideal if you want to slim down. Do cardio exercises after each workout on days 1,2,4 and 5. Except for day 3, where you have to focus on your abs and legs.

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