Welcome to the weekend! Saturdays and Sundays may mean relaxed diet and fitness rules during much of the year, but the timing of this specific weekend—right between Christmas and New Year’s Eve—may inspire you to get in a few final acts of health in 2013. If you’re feeling like you could use a health reboot right now, here are 10 ways to have a healthy weekend.
1. Limit your coffee intake. Inherently, coffee is full of all sorts of health-promoting properties. The beverage has been linked to a reduced risk of type 2 diabetes, heart disease, and even some cancers. However, regularly loading up on caffeinated coffee can make you moody and dependent on its energy boosting effects; what started as one cup can quickly turn into three or four if you don’t keep your habit in check. So, if you need extra pep have a single cup, then switch to decaf, which has many of the same health-protecting properties but isn’t addictive.
You’ve got one week left to meet your 2013 New Year’s resolutions! No problem if you fell off the wagon sometime back in, oh, February. There’s no reason you can’t get fit(ter) by NYE! We searched far and wide for our favorite 10-minute toning routines and came back with these stellar seven. Do one each day between now and New Year’s and you’ll start 2014 stronger and slimmer than before!
10-minute Butt Lift with Rebecca Louise: The first 8-minutes of this lower-body routine are prop-free. The last two require an exercise ball and a resistance band. (Don’t have ‘em? Repeat your two favorite moves for a full 10-minute workout.)
10-minute barre3 workout with Sadie Lincoln: Get graceful while you get fit with this full body workout. All you need is a sturdy surface to hold onto, such as a kitchen counter.
Nearly everyone has aspirations to be healthy. Following diets and new and improvedworkout plans are popular behaviors at the beginning of each New Year, as many will vow to eat better and get more exercise.
A few months of eating fresh, high quality cuisine and hitting the gym makes a big difference in the way we feel. A slimmer waistline, clearer skin, and an overall feeling of health is worth it, so why is it so hard to stay the course?
Your lifestyle plays a huge role in whether or not your good intentions are going to stick. If you think your lifestyle might not be supporting your desire to be healthy, keep reading. Read Full Post >
With a new year comes tons of resolutions. Most people vow to lose weight with lots of exercising, but they forget to change their diet to accommodate their workouts. While a healthy diet can help shed pounds effectively, eating healthy doesn’t mean you have to deprive yourself. A healthy diet should leave you feeling energized and stabilize your mood, not to mention satisfied. With thousands of diets out on the market we recommend choosing from one of the four diets: low-fat diet, low-carb diet, low-sodium diet, and high-fiber diet.
When you combine the primary principles of each of these very basic diet ideals, you get a pretty well-rounded healthful approach to eating that can be summarized as “Paleo-ish,” according to Biggest Loser dietitian Cheryl Forberg, RD. Since you are eating no grains (low carb), no dairy (lower fat), nothing processed (no added sodium), and unlimited fruits and vegetables (high fiber) it becomes strikingly similar to the Paleo, or caveman, diet.
Bonnie Taub-Dix, author of Read It Before You Eat Itand nutrition expert in New York, also commented on how all four diets could work well together if one chooses to eat a low-fat, low-carb, low-sodium, and high-fiber diet.
“We have a diabetes epidemic and a high-fiber and low-carb diet can help control blood sugar levels. There is a large percentage of people with diabetes who should keep an eye on sodium and fat intake because eating a low-fat and -sodium diet can control heart disease and blood pressure.”
Learn more about each of these diets and see how one or some might suit your health and weight loss goals. Read Full Post >
Cindy Santa Ana of Northern Virginia grew up like a lot of kids in the 70s, eating canned Campbell’s soups and Pop Tarts and school lunches that resembled fast food more than they did home-cooked meals. She also had an affinity for popsicles and candy, which all snowballed into a pattern of unhealthy eating. The only commitments that kept her slim through high school were going without soda, dancing and staying active with social engagements.
Despite any unhealthy habits she developed early on in life, Cindy always had an interest in health and fitness and even majored in physical education and health in college. As a result she followed the nutrition advice she learned in the process, following the USDA recommendation of 6-11 servings of carbohydrates per day.
Items like breads, pasta and cereal filled her daily diet, but all along she thought that was a healthy choice.
“At one point in college I had 11 boxes of cereal in my dorm room,” Cindy recalled. “I was also eating everything fat free because the fat-free mantra was on.”
Believing the basic assumption that fat was bad, everything she ate was either low fat or fat free, which meant it usually had ample amounts of added sugar and high fructose corn syrup. This pattern of eating led to a slow and steady weight gain throughout college – at least 10 pounds every year. And Cindy’s health only continued to decline.
At the age of 25 she was diagnosed with hypothyroidism and the migraines she frequently experienced as a kid only grew worse. Then in 2005 and again in 2007 kids came along, which left Cindy heavier and more unhappy with her body than ever. Read Full Post >