Lose that Belly - Feel Healthy & Look Slimmer
Are those stomach rolls ruining your looks?
Believe it or not, belly fat isn't just an aesthetic problem. In fact, it's just as harmful as smoking. It puts you at risk for heart disease, insulin resistance, metabolic syndrome, type II diabetes, and premature death. On top of that, it's the last to go.
Even skinny people can have big bellies. This type of fat surrounds their vital organs, such as the heart, liver, and kidneys. Over time, it doubles death risk and disrupts endocrine function, causing damage to your brain, metabolism, and immune function.
The good news is that you can lose belly fat through lifestyle changes. Your diet and exercise habits have the biggest impact. First, let's see why stomach fat is so dangerous and how it affects your health.
The Hidden Dangers of Belly Fat
Belly fat isn't just unsightly but harmful too. Also known as visceral fat or active fat, it is stored deep within the abdominal region. Subcutaneous fat, by comparison, is found right beneath the skin's surface.
Studies have linked belly fat to colon and endometrial cancers, atherosclerosis, dementia, and hypertension. According to science, obese people are 35 percent more likely to develop dementia compared to their peers. Other studies have found that belly fat may cause a decline in language and memory.
Furthermore, this type of fat increases cholesterol levels, insulin resistance, and triglycerides. It also causes inflammation of the blood vessels, contributing to cardiovascular problems. In clinical trials, women with a waist circumference over 39 inches had rates of death double than normal. Similar findings applied to men with waists exceeding 47 inches.
As you see, the size of your waist can tell a lot about your health. Even though some belly fat is normal, too much of it could kill. A waist circumference of more than 40 inches in men and 35 inches in women shouldn't be ignored.
How to Get Rid of Belly Fat for Good
The truth is that there's no quick fix to lose belly fat. Depending on your age, weight, and body shape, it can take months or even years to shrink your waistline. Crunches and sit-ups are pretty much useless. These exercises strengthen your core muscles but have little impact on fat deposits.
So what does it take to get rid of belly fat for good?
Here are a few strategies that actually work:
Manage Your Insulin Levels
When it comes to fat loss, the hormone insulin can be your best ally or your worst enemy. Stress, bad eating, lack of exercise, and certain diseases trigger insulin resistance, which in turn, contributes to belly fat. This relationship goes both ways. Visceral fat causes insulin resistance, and vice versa.
The best way to lose inches from your waist is to effectively manage insulin levels. As a rule of thumb, avoid high-sugar foods like candy, ice cream, bread, pasta, white rice, white potatoes, soda, grains, and most fruits. Fill up on foods with a low glycemic index, such as:
Certain foods have few or no carbs, so they lack a GI value. These are ideal for those with belly fat, insulin resistance, diabetes, and other related conditions. Make sure your diet includes plenty of meat, lean fish, low-fat dairy, eggs, unrefined vegetable oils, seafood, herbs, and spices.
Beware that cooking techniques can change the GI. For example, French fries boast a higher glycemic index than boiled or steamed potatoes. In general, the longer food is cooked, the faster its carbs are processed and absorbed into the bloodstream.
Train for Your Goals
Diet and physical activity are equally important. Regular exercise not only burns fat but also keeps your insulin levels within normal limits. On top of that, it triggers a positive hormonal response, offsetting the harm caused by visceral fat.
You may have heard that little exercise is better than none at all. However, when it comes to losing fat, some training methods are more effective than others. Contrary to popular belief, cardio isn't the key to leanness. In fact, it can do more harm than good, especially when struggling with belly fat. The explanation is simple.
HIIT, which stands for high intensity interval training, has emerged as the best way to burn fat. It’s particularly effective against visceral fat and has none of the adverse effects of traditional cardio. A single session will skyrocket your metabolism for up to 48 to 72 hours.
Last, get more rest and avoid stress at all costs. Stress and belly fat are strongly connected. Whenever you're angry, nervous, or anxious, your cortisol levels go up. Prolonged or chronic stress keeps your body in the fight-or-flight mode for weeks or even months, leading to obesity, heart disease, and insulin resistance.
Squeeze more "me" time into your daily routine. Get at least eight hours of sleep per night and allow your body to recover after exercise. Make health a priority and stop over-committing yourself.
These lifestyle changes can go a long way toward better health. You’ll not only get leaner but also feel better, think clearer, and have greater energy. A few months from now on, belly fat will be just a bad memory.
Guide to Keto Diet
Many of you have probably heard a friend mention the Keto Diet. It is a new diet that has been spreading quickly. But it is funny that while the name hasn’t made its way out, the exact details that make this diet effective haven’t. In this guide we are going to help you understand the Keto Diet and with that, introduce you to how you can engage in the diet.
What Is The Keto Diet?
When the body intakes a low amount of carbs and only a moderate amount of proteins, your body is triggered to start producing ketones from your intake. The reason you are only eating moderate proteins is due to the fact that protein itself can be made into blood glucose, the fuel for your body that you are trying to replace.
Ketones don’t just power the body, they power the brain.
The idea behind this is that instead of burning insulin or other energy sources, you are burning fat. Essentially, the ketones force your body to burn fat 24/7. The fat that is burning? That is your weight burning off. But you get more than that. You get the added benefit of increased energy and reduced hunger. Reduced hunger means you also add less fat to your body along with less bad things, such as snacks.
Studies have shown that over 90% of people who are on ketogenic diets can reduce the amount or completely stop taking diabetes related medication. It is important to keep in mind that it depends on many factors, including how long you have had diabetes for.
While fasting gets you into a ketosis state where you are burning fat around the clock, it is very hard to fast. And in order to fast for a continued period of time, you are losing out on other needed nutrients. The Keto Diet achieves the same effect but in a healthier way. A way that is easily sustainable.
It is important to note that you might burn fat by just going through the Keto Diet. But you will not burn the maximum amount. To burn the most fat possible, you should mix your Keto Diet with exercise. A proper exercise regimen should be developed and this is often a place that a fitness coach can help you.
However, mixing in regular activity such as runs, time at the gym, swimming, or other calorie/fat burning activities will help greatly.
When To Avoid The Keto Diet
In general, the Keto Diet is safe for most people. You aren’t required to take any medications or reduce good intake on your body. Those who should avoid the Keto Diet are those with diabetes (type I), high blood pressure, or those who are breastfeeding. If the Keto Diet still sounds like something you want to do, speak with a doctor before undertaking the diet.
Added to those, anyone with a very serious medical condition might want to speak with their doctor about the Keto Diet. It is important to note that we aren’t medical professionals and any time you feel unsure about a diet, we suggest speaking with a doctor and/or nutritionist.
How Do You Eat On A Keto Diet?
When on the Keto Diet you generally want to keep the number of digestible carbs that you take in to a low. That means eating low carb options. For the best results possible you want to have under 20 grams of carbs per day. In order for the state of Ketosis to be reached though, you must be under 50 grams per day. So there is some wiggle room.
Here is a list of food that you can eat for Keto Diet:
As you will have noticed, most of the food on this list are those that are healthy for you anyways. The importance is that you eat the right amount of them and the right foods that are healthy for you.
What you are looking for is reduced carb foods. It is okay if those foods contain fats, especially healthy fats, but by eliminating carbs, you are eliminating most of the food that aren’t healthy for you anyways.
What Can You Drink?
Some diet soft drinks are acceptable, and a glass of coconut water is okay if you calculate the 9 carbs that it will add to your daily carb intake.
As far as other alcohols go, you can have any zero carb alcohol such as whiskey, brandy, tequila, dry martini, or vodka. Mixed drinks become complicated as they often involve adding carbs to the alcohol. For example, a small margarita is 8 grams of carbs or a cosmo is 13. Gin and tonic? 16.
What Foods Are You Going To Avoid?
We have already mentioned what you want to avoid in context of nutritional ingredients: carbohydrates. But what foods have bad levels of carbohydrates? Let’s take a look.
What it comes down to is avoiding processed foods, sugary foods, and foods with gluten in them.
Do I Need To Start Counting Carbohydrates?
Carbohydrate counting is very beneficial in the beginning. It helps you get an idea of what you can take in and what you can’t while you get a feel for the diet. The reason this helps is it shows you that you can’t have any “bad” foods.
Once you get on the diet though and start using the list of approved foods, you will find that there isn’t a need to track your intake. The foods you will pick off the list for the most part are free of carbs. What you might want to track is the amount of alcohol or other drinks that you take in.
Modifications To The Diet
You can make modifications to the diet and there are some specialized Keto Diets that already exist. These diets have specific targets. Such as creating a diet cycle, targeting carbs for workouts, and increased protein diets. Most of these haven’t been studied though.
The only two diets that are well studied are the standard diet that we talk about in this article, and a high protein ketogenic diet.
The High Protein Keto Diet
Just to provide context on the high protein Keto diet since it also shows results is that you are balancing in more protein. You want to aim for a specific balance of proteins, fats, and carbs. Fats should make up about 60% of your intake, protein about 35%, and finally, carbs only about 5%.
A Keto Diet is a very simple diet to undertake in order to start losing weight. The amount of weight that will come off is great, as long as you combine your diet with proper exercise. It doesn’t even take much work to stay on the diet, as once you get in the grove, you don’t need to count your caloric intake. Those looking to lose weight, increase energy, improve memory, reverse diabetes type II, or just improve their body should consider the diet.
Vitamins, nutrients, and minerals are essential to maintain a healthy body. But what exactly do those nutrients do for our bodies?
This article will discusss the different types of vitamins and minerals and their importance. The following is a list of vitamins our body needs:
B Vitamins are required by the body for energy production and iron absorption. Many whole, unprocessed foods contain essential B Vitamins. These include whole grains, potatoes, bananas, lentils, chili peppers, beans, yeast, and molasses.
Vitamin D is essential to building strong and healthy bones in the body. One of the best sources for Vitamin D is natural sunlight. Although the sun is a natural source of Vitamin D, it is important to always protect your skin when outdoors. Never go outside for more than 15 minutes without sunscreen! Another way to obtain Vitamin D is by eating eggs, fish and mushrooms.
Vitamin K helps with blood coagulation, which is the process by which your blood clots. Vitamin K is found in green leafy vegetables, such as kale, spinach, brussels sprouts, and broccoli.
Calcium is another important mineral that helps grow healthy teeth and bones. The best source of calcium comes from dairy products like yogurt, cheese, and milk. Another non-dairy food that contains calcium is tofu.
Zinc is a mineral vital for one of the most important processes in the body: the immune system. Zinc also contributes to growth and fertility. Foods rich in zinc include seafood such as oysters, and other foods such as spinach, cashews, beans and dark chocolate.
What are they and who needs them?
There are a variety of over the counter supplements you can find at your local drugstore or supermarket. Supplements offer a daily dose of a single type of mineral or come as multivitamins. Taking too many supplements can lead to serious health problems, so it is best to take these in moderation.
When a person has a nutrient deficiency, sometimes doctors will recommend taking supplements to increase levels of a specific type of mineral in the body. Most doctors usually recommend a well-balanced diet as opposed to an overconsumption of supplements. Pregnant women, people suffering from food allergies, vegetarians and people struggling with eating disorders are most likely to be affected by nutrient deficiencies. If you feel you have a nutrient deficiency, talk with your doctor to see what’s right for you.
Vitamins are essential to maintaining a healthy body. Before turing to supplements, try eating the recommended foods listed above. Talk to your doctor if you feel you are nutrient deficient and see what diet and supplements work best for you. Living a healthy lifestyle can be easy when we make the right choices and eat the best foods.
In our age of apps for everything and smartphones that don’t sleep, it can be challenging for many of us to find a break from our data-driven world. The fast-paced nature of our times can leave us undeniably drained. We may be tempted to overdose on coffee or reach for an afternoon sugar-fix to make it through the day.
However, these 5 natural energy boosts can keep up feeling fresh without experiencing the after-effects of a sugar high or caffeine jitters.
Consumption of regular, moderately-portioned, nutritious meals can allow us to feel nourished throughout the day. For stable energy levels, it is best to consume low glycemic index foods, like steel-cut oatmeal, sweet potatoes, leafy greens, and beans. These foods allow energy to be released slowly and stably. By contrast, consumption of large, irregular, high glycemic index foods (think white bread, russet potatoes, short-grain rice, and most sugary desserts) produces sharp spikes in energy after eating, followed by massive crashes. This glycemic spike is why we may want to curl up in a food coma following Thanksgiving feasts or take an afternoon nap after a lunch of donuts and cake.
Water makes up to 60% of our bodies and 75% of our brains. Thus, dehydration can make us feel irritable, headache-y, and heavy. A simple solution to this is to equip ourselves with a reusable water bottle, filled with plain water or fruit-infused water. Unsweetened green tea is another way to stay hydrated that provides just enough caffeine to keep us alert without making us overly-stimulated.
Sleep quality is undoubtedly one of the most important influences on our daily energy levels. For most adults, this means sleeping 7-9 hours per night, but some can feel rested on less, while others need more. Perhaps more important than the number of hours slept is the quality of our sleep. Sleeping deeply rather than tossing and turning throughout the night is essential to make us feel rested throughout the day. There are a few simple shifts we can make to improve our “sleep hygiene”, ensuring that we fall asleep and stay asleep longer. For example, unplugging from our computers or smart phones a few hours before bed will prevent over-stimulation from the light of our screens and the stress of our day jobs. Additionally, it may help to establish a “bedtime routine” that includes a regular, soothing activity to ease the transition from daytime to sleep. This routine may include, practicing meditation or visualization, drinking herbal tea, reading a book, practicing self-massage, or journaling.
You’ve worked hard to make your goals of looking amazing in your swimwear this summer. Now you’re taking those enviable Instagram photos fabulously in front of iconic summer scenery. But while you’re on vacation, you don’t want to blow it by overindulging and wrecking that summer body before you can truly flaunt it. Here are some tips to keep up that hot bod anywhere you go through healthy eating this summer.
Don’t eat refined carbs at night
Ok, we get it. You’re on vacation. Live a little and enjoy that slice of pizza! But just know that if you’re going to indulge in things made from refined carbs, you should do them early in your day, ideally at breakfast or lunch. You’ll be more likely to burn them off. Stick to dinners that involve fresh fish and veggies to balance out any daytime calorie splurges.
Write it down
Don’t forget that in order to maintain a healthy lifestyle, you need to stay active. On vacation, you can try out fun new watersports, swim, or even hit the gym. Take a walk and explore the town or go for a run in the local park. Besides, all that moving will give you less to feel guilty about when you try a local indulgence.
And finally, the most important thing to keep a healthy lifestyle this summer is proper hydration. Water is always important as part of a healthy diet and healthy eating. But in the summer, it is even more important because of the hotter temperatures. Without enough water, your body can’t regulate its proper temperature. Hydration plays such a huge role in your overall health and you can’t let it slip.
Staying Hydrated Helps You Stay Healthy
Drinking water has long been touted by doctors and scientists everywhere as an important daily process for healthy living. According to WebMD though, there’s no reason whatsoever to gulp down 8 glasses of the stuff. There is no scientific data that backs up conclusively that drinking exactly 8 glasses of water a day is the magic number. Instead, experts explain that you should be drinking enough water or even ingesting it in foods (think watermelon for example) because it is critical for your health but measuring it out is not.
Your body needs water on a regular basis because fluid loss is a continuous process that happens from breathing, skin evaporation, and of course, expelling waste. As water is lost from our bodies, we must replace it in order to have healthier bodies. This is why we’ve always been told to drink water.
But what benefits does water really have for us? Here are some of the many reasons why you should be letting your cup runneth over with plenty of water every day.
1. Maintains balance of bodily fluids
The human body is composed of roughly 60% water. Your bodily functions all rely on water to help keep them going. When the body is running low on fluids, your brain triggers the thirst mechanism so when you feel like you’re thirsty, grab your water and get drinking.
2. Helps with weight loss
3. Energizes muscles
If you like to exercise and you want your muscles to look good, keep drinking your water. Cells that don’t keep up the balance of fluids and electrolytes will shrink up, leading to muscle fatigue. According to the American College of Sports Medicine, you should drink around 17 ounces of water about 2 hours before your exercise and that you should keep drinking it regularly to avoid dehydrating while your body is busy sweating. That’s why it’s so important to take along a good and reliable container of water with you when you’re exercising.
4. Healthier skin inside and out
5. Helps the kidneys function optimally
Everyone has that one friend that always gets kidney stones. Avoid that kind of pain by drinking enough water! Your kidneys are in charge of getting toxins out of the body and will do a great job of it as long as you’re getting enough fluids like water. Are you drinking enough water? Your urine should be light in color and odorless. If not, your kidneys are working extra hard and you’re more prone to kidney stones.
6. Keeps everything moving along
When you stay hydrated with enough water, your gastrointestinal system keeps things moving along and you’ll have regular bowel movements. Keep your systems clean by keeping them moving or else you could wind up with constipation or something much worse. Clean water has been shown to help prevent certain types of cancer, like colon cancer which is the third most commonly diagnosed cancer and the second highest death rate of all types of cancer.
7. Less headaches and fatigue
The cells in your body need water to do their part right and if you don’t give them enough of it, you’ll feel it in the form of fatigue and headaches. Drink more water for a week and you’ll notice a vast improvement in your energy levels and how you feel overall.
8. Better performance, both mentally and physically
As we mentioned, water is necessary for proper cell functioning. That’s why when you drink enough of it, you’ll be able to think more clearly. And you’ll perform better too in athletic challenges, whether you’re merely trying to beat your last lap around the track or you’re competing in a marathon.
9. Reduced joint pain
For those with joint pain, it can lead to lost mobility. You feel feeble and old even when you’re nowhere near an age associated with old. Your joint pain could be from sports injuries or several other factors including your genes. But whatever the cause of your joint pain, you can reduce it by drinking enough water. Water softens the cartilage at the joints and keeps it hydrated. Which means when you move, you don’t feel pain.
How to Drink More Water
Now that you know why it’s so important to drink enough water, you’ve got to be sure you’re getting enough of it. There’s no need to measure out 8 full glasses a day, drink them all and then say, “Ha! I’m done for the day!” Eight is not a magic number here. It is simply a guideline designed to help you at least get the minimum your body needs. If you truly want to reap the benefits of drinking enough water, you should listen to your body and spread out your water consumption throughout the day.
There’s no point of drinking a day’s worth of water first thing in the morning. Plus, too much water at once can lead to water intoxication because your kidneys can’t process it all at once. While that’s very hard to do, being aware of your water intake and spreading it out through your day is your best bet for good, clean healthfulness.
If you want to make sure you get in the right amount of water every day at regular intervals, here are some tips to help you drink more of it to improve your overall health with each day.
- Drink water with every meal
For breakfast, lunch, and dinner, have a glass of water along with it. If you’re trying to lose weight, drink that glass of water about 10 minutes before you eat. This will help keep you full and prevent you from overeating. When you have a snack, you should also have water with it too in order to help your body process the nutrients faster.
- Add lemon to your water
- Eat more fresh produce
Fresh fruits and vegetables have a high water content. Eating them adds to your hydration. It is from the foods we eat that we get about 20% of our overall hydration. This isn’t a substitute for drinking water, but if you are eating fruits and vegetables, you’re giving your body what it needs. Whenever possible, go for organic options to avoid ingesting toxins and pesticides. If budget is a problem, go for the EPA’s clean 15 and make sure you go organic on the dirty dozen.
- Keep a bottle of water with you everywhere you go
What’s great about the Bluewave Daily8® Water Jug is that the opening is large at the top, making it easy to pour into a cup or add fruit slices like lemons, oranges, berries, or even cucumbers to make a refreshing flavored water variety you’ll want to gulp down. It comes with a removable straw too if you’d prefer to use that or drink from the pop-up cap that keeps the water bottle contaminant-free. It also comes in 4 different colors to suit your style and is made from high quality BPA-free plastic.
A water bottle like this is a smart way to make sure you’re getting all the hydration you need every day no matter where you are. You can simply fill it with your pure, filtered water at the beginning of the day and always have clean, fresh water with you anywhere. By the end of your day, if you’ve drank the entire contents of your Bluewave Daily8® Water Jug, then you have supplied your body with at least enough water. If you drink more than that in your day, then you’re staying completely on top of this hydration thing.
The Bluewave Daily8® Water Jug also makes a fantastic gift for your favorite gym rat, expecting moms or anyone who could do with a drink to their health. Get one here in your favorite color today!
Summer is right around the corner and you want to look amazing on the beach! Luckily, it's not too late to get your body ready for shorts and tank tops. With a little planning and willpower, you can lose those pesky pounds and rev up your metabolism.
Crash diets and endless workouts are not an option. These mess with your hormones and drain your energy. Plus, they're not sustainable long term. Weight loss comes down to the small choices you make every day. There are no quick fixes or magic pills.
Ready to get in beach shape? Follow these six easy steps to build the body you want!
Ditch the Junk
Not all calories are created equal. If you eat sugar and junk food despite staying in a calorie deficit, don’t expect to get leaner. 600 calories worth of salmon and veggies are not the same as 600 calories worth of French fries or candy.
One gram of carbohydrates or protein contains 4 calories. One gram of fat contains nine calories. These nutrients go through different metabolic pathways and are processed differently by your body. To lose weight, increase your protein intake and cut back on carbs.
Ditch the sugar, processed meats, white flour, bread, cereals, cookies, and other foods that have little or no nutritional value. They provide nothing but empty calories and additives. Your calories should come from whole, natural foods.
Eat Protein at Every Meal
Whenever you eat high-protein foods, your body works hard to break them down and metabolize the protein. This leads to a stronger and faster metabolism and a prolonged feeling of fullness. Protein also helps build and preserve muscle even when you're in a calorie deficit. The more lean mass you have, the higher your energy expenditure.
For optimum results, eat protein at every meal. Start your day with Greek yogurt, protein shakes, cottage cheese, eggs, and other protein-rich foods. This helps reduce your food intake over the day and kick-starts your metabolism.
Upgrade Your Morning Coffee
If you want to burn even more calories, just mix one or two tablespoons of coconut oil into your morning coffee. Despite its high fat content, this superfood lowers cholesterol levels and promotes weight loss.
These benefits are due to its high levels of MCTs (Medium Chain Triglycerides), which help reduce body fat and raise your metabolism. MCTs also curb hunger, balance your fat-burning hormones, and boost your energy. These fats go straight to your liver where they can be used for fuel.
How you prepare your food can make or break your progress. Fried foods, for instance, are higher in calories and trans fats. This cooking method increases their glycemic value and releases toxins that may cause cancer and cardiovascular problems.
One serving of deep-fried cod delivers about 17 grams of fat and 232 calories. The same amount of baked fish has only one gram of fat and 105 calories. Additionally, the fats in fried food raise your cholesterol levels, clog your arteries, and contribute to chronic diseases.
Steam, grill, bake, or roast your food. Avoid frying at all costs.
Go Heavy in the Gym
Like it or not, heavy lifting is a must. Whether you're looking to torch fat, build mass, or gain muscle definition, it’s always important to add more plates on the bar, otherwise, you'll hit a plateau.
Your body has a fantastic ability to adapt to exercise. Therefore, it needs to be constantly stimulated. This can be done by trying new exercises, lifting heavier weights, and changing workout variables like intensity and duration. If you do the same workouts over and over, your progress will stall.
Heavy lifting promotes muscle growth, which in turn, revs up your metabolism. It also burns fat and brings your hormones into balance while increasing muscle tone. Diet alone won't help you get a strong, lean body. Sure, you'll lose fat, but your muscles will look flat and saggy.
Increase the load by five to 10 pounds every two weeks or so. Experiment with new lifting techniques like drop sets, pyramid sets, supersets, partials, and full body circuits. The whole point is to keep your routine varied and challenge your muscles into growth.
Replace Cardio with HIIT
Minute per minute, high intensity interval training is more effective for fat loss than cardio. Plus, it doesn't cause fatigue or break down muscle tissues like aerobic training.
HIIT involves short bursts of intense exercise followed by periods of rest. A typical session lasts only 10 to 15 minutes.
Cardio, on the other hand, raises cortisol and puts stress on your joints. Elevated cortisol levels lead to fat storage, muscle loss, lethargy, poor mental focus, and impaired immune function.
If you can't give up aerobic training, keep your sessions short. Finish your workout with 10-15 minutes of HIIT and another 10 minutes of steady state cardio. This approach results in faster weight loss and improved overall fitness.
These simple steps will get your body ready for swimsuit season in no time. Plus, they don’t require major lifestyle changes or fancy supplements.
Commit to regular exercise, clean up your diet, and limit stress. Hit the gym at least four times a week and train at high intensity. Load up on protein and healthy fats, cut back on carbs, and cook your own meals rather than eating out.
If you think water is just water, think again! Even pure bottled water is acidic and that acidity can be hindering to our body’s health. To boost your body and keep it healthier than ever, you should be drinking alkaline water.
So what is alkaline water anyway? It’s water that has a less acidic pH balance to it, over 7 which means that the concentration of hydrogen ions within it is lower. You may have walked past it in your supermarket in bottled form with popular brands. You can also turn ordinary water into alkaline water with the use of special filters.
Wondering what makes alkaline water worth drinking? There are many health benefits that come from switching to water with a higher pH.
2. Balances your body’s pH
Your body naturally tries to uphold a balance between acidity and alkalinity in the blood stream. When your body is highly acidic, it has to work even harder to restore the balance. This stresses the cells, leading to countless health problems. Alkaline water neutralizes the acid levels in your body to keep you healthy.
3. Better hydration
Ever feel so thirsty that no matter how much water you drink, you don’t feel like you’ve quenched your thirst? Alkaline water’s smaller molecular content makes it easier for your body to absorb. Plus, it has naturally ionized minerals that improve your circulation, delivering more oxygen to all the parts of your body.
5. Clears away toxins
While water is always recommended for a healthy lifestyle, drinking purely alkaline water ensures you’re not getting any nasty surprises. If the water you drink is contaminated, how can you cleanse your system? You’re merely perpetuating the problem. Alkaline water is cleansed of unhealthy toxins that can damage the body.
Buying bottled alkaline water can get pricey. And while there are filters you can use at home to create your own alkaline water, what do you do when you’re at the office or on the go? That’s why the Bluewave Alkaline Stick is a brilliant choice! It changes any water into high pH alkaline water. This stainless-steel stick is made with alkalizing minerals from Japan and can go anywhere you go. It’s not only smart but also economical and a revolutionary concept in alkalization. With this stick, alkaline water is easy to have any time, anywhere!
It’s important to drink water every day, but it’s even more important to be sure the water we’re drinking isn’t doing more harm than good. Alkaline water balances our bodies pH level, provides our bodies with antioxidants, generates better hydration, clears away toxins and even aids in weight loss. It’s no wonder so many people are switching from regular water to alkaline water!
When it comes to your health and fitness, you must stay hydrated. Proper hydration during exercise is essential to prevent dehydration as well as keep your performance up. Whether you sweat it out at the gym or while running through the park, taking along a refreshing beverage is important to help keep you going. But which beverage is the best one to drink while you’re breaking a sweat?
Here’s the rundown on the four best beverages to drink for your fitness and health.
Sports drinks like Gatorade are another popular choice among athletes and fitness buffs. The most popular brands include anywhere from 13 to 19 grams of carbohydrates and somewhere around 120 milligrams of sodium. These drinks are formulated with the intention to replace your electrolytes during vigorous and lengthy stretches of exercise which is why experts recommend them for intense training session. For people that find water too plain, it provides a more flavorful choice. The cons of sports drinks though are that they are filled with artificial colors and flavors. They also have added sugars that you don’t need, which defeats the purpose of healthy and active living. If you must drink sports drinks, look for low-calorie options to help you power through without the additives.
Another option is to try an electrolyte drink, like the kind they make for children. One example is Pedialyte, which is flavorful and contains plenty of electrolyte and carbohydrates. It also has less sugar than standard sports drinks. However, it has the same cons as sports drinks in that it does contain sugar, so if you’re going to drink it, read the labels.
So, who which one wins? The choice is yours, though if you truly want to reap all the hydration benefits your body needs, a great option is to add sodium to your water to get back those electrolytes. You can cut out sugar from the equation by doing so, something that is very important for many that are trying to eat clean. If the flavor isn’t thrilling, add a fresh squeeze of lemon and for a healthy version of lemonade that really keeps you hydrated and going!
New Year - New You - New Goals
The New Years is around the corner. Luckily, it's not too late to set new health and fitness goals that you'll actually achieve. Whether you want to drop a few pounds, get fitter, or start a training plan, you still have plenty of time to make it happen. Discipline is the key.
This may come as a surprise, but about 80 percent of New Year's resolutions fail by February. Even though millions of people set goals for the upcoming year, only a few actually achieve them. Most times, their goals are too big, too broad, or they just have too many.
So how can you make sure you'll actually lose weight or stick to your workouts in the New Year? What's the key to success? Here are some tips to set SMART goals and get in your best shape ever:
Instead of telling yourself "I want to lose weight in the following year," say "I will lose X pounds by March 1." Decide exactly how many pounds you want to drop and then set a deadline.
Apply the same strategy to other goals, such as running a marathon or competing in a fitness contest. Be honest with yourself and don’t try to shoot for the moon too quickly. Unrealistic goals are a recipe for failure.
Make a Plan
This allows you to train anytime, anywhere. Do it at home, at the office, or in your hotel room. Go to the gym as soon as you free up your schedule.
Bodyweight exercises, for instance, are very intense, causing your muscles to work hard. They also raise your metabolism and heart rate, which aids in fat loss. The best part is that you can work out while watching TV or whenever you have some free time. With bodyweight training, you'll get leaner, stronger, and fitter.
Prep Your Meals Ahead
Just like exercise, good nutrition requires proper planning. Start before the holiday season kicks in. The average American gains about five pounds during this time of the year. Some sources say that it's actually 10 pounds. The weight you put on can take more than five months to go away. Thus, it's important to have a plan for fighting temptations.
The first step is to clean up your diet. Steer clear of sugar, refined oils, deli meats, white flour, and frozen meals. Whole and minimally processed foods should come first on your list.
Fill your fridge and cupboard with nuts, seeds, fish, lean meat, fresh fruit, and vegetables. Swap white flour for almond, coconut, or rye flour. Flax meal is a good choice too as it is low in carbs and loaded with healthy fats.
When reading food labels, look beyond calories. Check out the first ingredients listed on the label. If you see the words high-fructose corn syrup, table sugar, glucose, dextrose, or palm oil, move on.
Look at the amount of protein, carbs, and fats in each food. If your goal is weight loss, choose low-carb, high-protein foods. Get your daily fats from salmon, tuna, sardines, walnuts, flaxseeds, avocado, and olive oil.
Apply these strategies during the holiday season as well as in your everyday life. Plan your meals ahead of time and keep healthy snacks at hand. When dining out, order light dressings or ask for sauces on the side. Stick to basic combos, such as beef and veggies or fish with sweet potatoes and salad. Sure, you can indulge in your favorite treats as long as you don’t go overboard.
Your daily water intake can make or break your progress. The human body is more than 70 percent water. Every cell and organ needs this fluid to function at its peak. Water keeps your metabolism up, regulates your body's core temperature, and aids in nutrient absorption. Moreover, it supports physical performance and brain health.
Even the slightest dehydration can affect your gains in the gym. In the worst case scenario, you may experience electrolyte imbalances, arrhythmia, migraines, lightheadedness, or fainting.
A proper water intake can rev up your metabolism, so you'll burn more calories at rest. On top of that, you'll perform better in the gym and lose weight more easily. Water helps flush out toxins and metabolic waste, which reduces your risk of chronic diseases.
Beware that caffeine and alcohol may cause dehydration because of their diuretic properties. If you can't give up alcohol during the holiday season, drink one glass of water for every glass of booze. Start the day with lemon water or green tea. Rich in vitamin C, lemon water scavenges oxidative stress and slows down aging. Pectin, a fiber in lemons, improves digestion and suppresses hunger. Polyphenols support liver and kidney function, aid in enzyme production, and dissolve calcium stones.
What if you don't like plain water? In this case, drink a big glass of water infused with fresh fruits or add a few drop of apple cider vinegar. It will quench your thirst instantly! Or you can prepare large batches of unsweetened herbal tea, add stevia if desired, and refrigerate it for a few hours. This healthful concoction has zero calories and packs a bunch of antioxidants.
As you see, nutrition and exercise are equally important. Consider both aspects when setting your goals. Commit to making lasting changes and remember why you’ve started in the first place.
Imagine how great you’ll look and feel once you lose those pesky pounds and embrace a healthy diet. Your energy will go up, your sleep will improve, and your skin will look younger. Make these changes today! Don’t wait until it’s too late!
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