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dehydration



Common Gym Injuries For Beginners

Beginning the gym process is often scary for most people- they fear the unknown. Don’t let the thought of joining a gym for the first time scare you. Everything will be alright and you will soon feel that you a part of a gym family.

Finding the right gym is often the toughest part. You definitely need to take in to account the distance you will be traveling, whether or not the gym has the right equipment (weights, day-care, fitness classes, etc.) to help you meet your needs, and reasonable memberships rates. The next step is to familiarize yourself with the workout process. Beginning a new fitness routine is rather challenging and often hazardous to the body if you’re not completely careful. I recommend contacting a fitness expert with questions or help with setting up a new fitness routine. Recent studies show that beginner gym “go-ers” are more likely to injure themselves compared to the entire gym population. Below is a list of injuries that you need to be aware of so you can be sure to steer clear of them.


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Honor Your Hunger This Holiday Season

Now that it’s the holiday season and tempting treats are everywhere, it’s very, very important to pay attention and eat according to your hunger. It may sound easy, but so many of us often eat for other reasons then hunger, including emotions, societal pressure (imagine Aunt Mildred saying, “You just have to eat one of my holiday cookies!”) and external cues, but listening to your true hunger is a great strategy for combating that holiday weight gain. Read on for three tips to really tune into your hunger and stop eating once you’re full!

1. Log your hunger and fullness. You already know how beneficial food journaling can be, but don’t just track your eats — track your hunger, too! On a scale from zero to 10 with zero being starving and 10 being uncomfortably and even painfully full, jot down how hungry you are before eating and then how full you are after. Try to eat when you’re at a three or a four, and stop eating when you’re at a six or a seven. Remember it can take your body up to 20 minutes to feel full so eat slowly.


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Kids Not Drinking Enough Water

When we talk about childhood nutrition issues, it’s usually centered around food. But, according to a new study, kids are also falling short on their daily water needs as well.

The researchers studied about 4,000 children from two to 19-years-old who participated in the National Health and Nutrition Examination Survey in 2005 and 2006.

The children between two and five years old drank about six cups of water each day, while those between six and 11 drank six and three-quarters cups per day. The older kids (12 to 19 years old) drank about 10 cups per day.

When examining the differences in boys and girls, the researchers found that girls were less likely than boys to drink enough water.
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Don’t Trust Your Scale

If you are a scale junkie, you might not like what I have to say.

If you get on the scale multiple times a day, and let those numbers decide what kind of a day you’re going to have, you are not only driving yourself crazy, you’re also wasting your time.

Your weight fluctuates day to day, hour to hour, three, four, even five pounds at a time. It’s normal, and it has nothing to do with how well you have been dieting or how hard you have been exercising. You can’t control it.

If you are a rational human being, you know that it is impossible to gain five pounds of excess fat in a day unless you entered a pie eating contest. So why would you let that stupid number on the scale rule your life?
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Summer Fitness Tips: How to Beat the Heat

Dehydration is a huge issue during the exercise process. The human body uses sweat as a natural way to cool itself, which in turn depletes the muscles, organs, and other parts of the body’s water storage. It is recommended that you drink eight, eight ounce glasses of water per day (64 ounces). For those who are actively exercising or on the go the entire day, your body needs way more than that. Honestly, a person who exercises for an hour or more needs to be getting at least 90 ounces a day. Every body is different, so pay attention to your body and the color of your urine.


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