Nutrition. Vitamins. You.
Photo by Luis Quintero on Unsplash Working out is hard work, and not just physically! There are specific nutrients and minerals your body needs in order to power through your workout and recover from it. Here’s what you need to know in order to give …
Photo by MindBodyStock on Unsplash Written by Luke Kornblatt Whether you’re a casual jogger or gym addict, it’s always important to make sure that you’re getting the most out of your workouts. The health benefits of a good workout are endless. Not only can it …
New research, published in the journal JAMA Psychiatry, explores the link between two conditions, finding that for many who suffer from depression, exercise is the best treatment that keeps both the mind and the body healthy.
Depression is a disorder that affects around 6.7% of adults in the United States each year. The World Health Organization (WHO) reports that more than 300 million people currently live with the disorder. This disorder is not a normal “up and down” of emotions; this illness greatly affects mood, body, behavior and the mind and commonly interferes with daily function.
‘Just 1 Hour of Exercise Per Week Prevents Depression’
Researchers from The Cooper Institute and University of North Texas set out to determine whether fitness measured in midlife would be inversely associated with later-life CVD (cardiovascular disease) mortality in those with depression.
Data collected from January 1971 through December 2009 of generally healthy men and women who presented for preventive medicine examinations at midlife and who were eligible for Medicare from 1999 to 2010 were analyzed. A total of 17,989 participants with a mean age of 50 years old were included. Those with a self-reported history of depression, myocardial infarction, or stroke at examination were excluded.
‘New Link Between Intestinal Bacteria and Depression’
The study’s findings showed that higher levels of fitness in midlife were associated with a 16% lower risk of depression. Also, after a diagnosis of depression, higher levels of fitness were associated with a 56% lower risk of cardiovascular mortality.
According to researchers, these findings suggest the importance of midlife fitness in primary prevention of depression and subsequent CVD mortality in older age and should encourage fitness and physical activity for healthy aging.
Turmeric (aka Curcumin) is the brownish herb in curry that has so many benefits. Turmeric is a powerful antioxidant herb useful for inflammation and tenderness, but Turmeric is difficult to absorb. Bio-Curcumin is a vastly more absorbable version of Turmeric with up to 8 times greater bioavailability. Human clinical trials show that Bio-Curcumin lasts much longer in our body, giving a more sustained benefit.†
A number of studies show that BioCurcumin may help adults with depression. In a new study, 123 patients with major depressive disorder were treated with BioCurcumin, or placebo, or BioCurcumin with saffron; saffron supplies powerful antioxidants. Biocurcumin significantly improved symptoms of this condition and anxiety compared to placebo at doses of 250mg or 500mg a day with food. Adding saffron gave no additional benefit. The study is published in the Journal of Affective Disorders.†
Photo by Ev on Unsplash Working out is really tough on its own, but if you’re also trying to do it first thing in the morning like before work or class, it could be even more difficult for you. You idolize those people who get …
?: @culturekitty Beets are a powerful superfood. Its reddish-brown betalains are powerful antioxidants that protect the walls of arteries. Trimethylglycine detoxifies homocysteine; elevated homocysteine is implicated in clogged arteries. The natural nitrates create nitric oxide, responsible for healthy blood flow, heart and circulatory health, and …
Just because the leaves are changing color and the temperature is dropping, doesn’t mean your motivation should follow suit! If the colder weather and lack of motivation is keeping you from your fitness goals, these 10 fall-inspired fitness tips may help.
Many of us are visual individuals. It might be easier for you to see yourself reaching your goals if you have visuals to turn to and remind yourself of why you started and what your short/long term goals are. Is there a body type you are reaching for? Print out a photo and add it to your motivation board. Is there a specific food you want to remind yourself to incorporate into your diet? Pin it! Is there a quote that reminds you why you started down your fitness journey in the first place? You guessed it – pin it!
The Best “Whey” to Recover from Exercise & Build Muscle is with Whey Protein!
Whether you’re working out at home, the gym, or outside, you should plan your daily workouts in order to keep a schedule and to keep yourself motivated. Daily workouts could be a gym session, a jog around the park, or even tennis lessons. As long as you’re moving, it counts! One hour of cardio each day will probably get boring by the time Wednesday hits. Instead, speak to a trainer at your local gym or research workouts online to start planning ahead. For example, if Monday you are focusing on cardio, make Tuesday an arm day and Wednesday an outdoor biking day.
If that pile of leaves on your lawn has been sitting there for days but you don’t have time to tidy up before you hit the gym, why not merge the task? According to Harvard Health, a 155-pould person can burn 149 calories by raking leaves for 30 minutes. If you have kids, head outside for some fun in the leaves and get them involved in the clean up too! They won’t even realize that you’re using it as a fitness activity, either.
How to Improve Your Energy and Endurance
If working out alone is killing your motivation, grab a friend who has the same goals as you in terms of workout consistency. You don’t want to bring a friend to the gym or head outside for a run with a friend who isn’t motivated; this can bring you down and allow you to give in to your lazy cheat days much easier! Someone with the same or a bit more aggressive goals as you will continue to push you as they push themselves to reach their fitness goals. Just remember that everyone works at their own pace and you should not be discouraged if you need to take a quick break on your run while they look like they aren’t breaking a sweat!
The saying, “Moderation is key” is popular for a reason – it’s the truth! It’s okay to give in to those sugar cravings every once in a while (you don’t have to beat yourself up about it!) but be sure you are keeping your goals in mind. You may want to try the 80-20 rule when it comes to moderation – aim to eat healthy 80% of the time and allow yourself to be more lenient for the other 20%.
Unlike heading out for a quick summer run, a thin pair of shorts and a tank top doesn’t cut it in 50-60 degree fall weather. But there’s an easy fix! You can either layer up with a comfy sweater and leggings or get yourself wind-shielding jackets that help keep the chill away. Wear proper attire like hats and gloves if needed, that won’t add too much weight and bulkiness but still allow for the warmth you need. But even with all that prepared, many people still forget about footwear.
Winter is coming! Can L-Carnitine Keep You Warm?
You may think that your fitness goals revolve around eating the right foods and exercising, but your quality of sleep plays a major role, especially if you are trying to lose weight. According to research published in the Annals of Internal Medicine, not enough sleep – less than seven hours per night – can reduce and even undo the benefits of dieting. For the study, dieters were put on different sleep schedules. When their bodies received adequate rest, half of the weight they lost was from fat. When they cut back on sleep, the amount of fat loss was cut in half – even though they were on the same diet. The participants reported being significantly hungrier, less satisfied after meals and lacked the energy to exercise. Overall, those on a sleep deprived diet experiences a 55% reduction in fat loss, compared to their well-rested counterparts.
Not only does fall bring colder weather, but it also brings shorter days. Prepare your outdoor workouts by wearing the correct fitness gear in order to stay warm. You may also want to exercise earlier in the day, rather than waiting until dark. With the time change and sun setting earlier, more it’s common to feel more tired than usual. Working out earlier may help guarantee that your workout will get done and allows you to be able to relax in the evening.
Common fall activities include apple and pumpkin picking and maybe even pie baking. Use fall produce like apples, figs, pears, pumpkins, sweet potatoes, beets and squash into your diet in order to mix things up!
“Beet” Your Fatigue & Supercharge Your Muscles with Beetroot!
The cold weather may have you craving hot chocolate and pumpkin spice lattes, but don’t forget that hydration is key to fitness no matter the season! Green and black teas contain powerful antioxidants that may help keep you healthy throughout the cold and flu season. It can also help to warm your body up on those cold, windy days. Water is essential for healthy metabolism and detoxification. Don’t forget to drink water throughout the day to stay hydrated!