Nutrition. Vitamins. You.
Being physically fit is known to contribute to a host of healthy benefits, including staving off metabolic diseases and protecting against heart disease. Now, a new study says that being physically fit can highly decrease a women’s risk of dementia. What is Dementia? According to …
It’s true – having a “fitness buddy” has a positive impact on your health! According to a new Dutch study, scientists report that more than 90% of people who start an exercise program with a fitness buddy continue to work out after a year. If …
If you’re like many others, you’ve made a New Year’s Resolution to get your health back on track. Whether your goal is to lose weight, eat healthy or just to remember to take your vitamins daily, here’s what you need to know in order to turn your resolution into an achievement.
If you’ve made a resolution to lose thirty pounds, that’s great! If you’ve only given yourself one month to do so, that’s setting yourself up for disappointment. Think bigger than losing a certain amount of weight. If you take smaller steps to increase your energy or to get better sleep, you are setting yourself up for success. What you were doing before – sleeping in, following a bad diet, not regularly exercising – did not work. Switch it up!
When you go into the new year with a goal to eat healthy, remember that the “all or nothing” mentality will be very hard to follow. It’s common that you categorize different foods into an “always eat” or “never eat” group. But remember that one unhealthy meal won’t hurt you as much as continuous unhealthy choices will. Choosing healthier options the majority of the time, while allowing yourself to have occasional “cheat foods”, is more sustainable than being too strict on your diet too fast!
Need some new breakfast ideas? Click here for the Breakfast of Champions!
If you know once you sit down after work you’ll never get up to head to the gym or if you wake up too late to pack your lunch that you’ll have to buy fast food, you’re setting yourself up to fail before you’ve even tried. Planning ahead makes all of the difference when it comes to health and fitness goals. If you’re too tired after work, try working out in the morning. Packing your lunch will not only save you money, but allow you to stay on track if you’re counting calories or just trying to incorporate specific food groups into your diet.
We’ve heard it before; we all have that one friend who decided to become a vegetarian and dropped 10 pounds or the friend who started eating high portions of meat protein and gained muscle. Cutting out so much of something that you’re used to can make this goals sustainability more than difficult. Moderation is key! If you want to try to limit your intake of meat, try Meatless Monday. If you’re looking for muscle gains, try a delicious whey protein shake on Fitness Friday.
Could your diet restrictions be creating a nutritional gap? Find out by clicking here!
If you’re not sure what to include or remove from your diet, there are resources available! Speak with a nutritionist or naturopathic doctor for information on what you should be incorporating into your diet, including specific supplements and vitamins that may help support your health and fitness goals.
Stepping on the scale each week to measure your weight loss results is great. But remember that your healthy habits lend to more than just dropping pounds. You should take factors like body weight, waist size, sleeping patterns and energy levels into account too! Start a healthy lifestyle journal and log how you feel each day. You can include a food journal, log your energy level from 1 (low energy) to 5 (high energy) and note your weight each day or week.
Kiss those resolutions goodbye and say hello to the health and fitness achievements you’ve been looking for by following these simple, yet effective steps.
In order to achieve peak performance, athletes need good nutrition and specific vitamins and minerals to keep their bodies in optimal health. Female athletes have special nutritional needs, due to hormones and menstruation. The three commonly suggested minerals for female athletes are iron, copper 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. Make a motivation board …
A new study published in the journal JAMA Internal Medicine says that packing the recommended amount of weekly exercise into just one or two workout sessions may lower your risk of death close to risk levels that regular exercise offers. Though WHO (the World Health Organization) and most doctors recommend that adults should get at least 75 minutes of vigorous exercise or 150 minutes of moderate exercise each week, any exercise is better than no exercise.
Gary O’Donovan, led study author and research associate in physical activity, sedentary behavior and health at Loughborough University in England says that the quality of your workout, may be more important than quantity.
Healthy Tips from Scientific Director, Jerry Hickey, R.Ph on Weight Management – Click Here!
The study focused on self-reported exercise habits and overall health data of 63,591 adults in England and Scotland from 1994 to 2012, from two national surveys. Researchers examined the health and possible causes of death of adults who reported no exercise, those who exercised less than the recommended amount, those who exercised regularly, and “weekend warriors”.
The study reports, compared with adults who reported no exercise activity, “weekend warriors” had about a 40% lower risk of death due to cardiovascular disease, 30% lower risk of overall health, and an 18% lower risk of death due to cancer.
It takes more than jumping on the treadmill to be considered a Weekend Warrior. CNN reports that only about 1% to 3% of American adults cram the recommended weeks’ worth of exercise into one or two days, according to a study done in 2007. But can cramming that amount of activity have some negative side effects?
Read, ‘Dietary Approach to Weight Management’ By Jun Wang, MS – Click here!
Brian Parr, associate professor of exercise and sports science at the University of South Carolina-Aiken says, though the study is good news for people who are not active on a daily basis, “It doesn’t tell us much about how these activity patterns impact health the way most of us would consider it, from controlling blood pressure, diabetes, and blood lipids, to depression and weight control. It also doesn’t say anything about fitness, including strength, endurance and flexibility, which is an important reason many people are active.” Also noted, the risk of injury was not assessed in the study, as many Weekend Warriors partake in exercise that is much more intense than regular exercise.
Everyone is different, just as everyone’s schedule is different. It is important to speak to your doctor or trained professional before starting any vigorous activity. If you are not a Weekend Warrior, try exercising the healthy way – get 30 minutes of moderate exercise every day to start.