healthy

How to Pick a Protein Powder

Most at some point wonder if they need a protein powder to help their training efforts, and that depends on your goals and current diet. Endurance based athletes have different needs from power/strength based athletes. Due to this I decided to write a post detailing what protein powder is, if you need it, and how to pick a safe protein powder.

Sponsored post by Naked Nutrition, all opinions are 100% my own

What Are Protein Powders?

Protein powders come in various forms. If you stop by your local health store and you’ll see rows of protein powders. The main ones are whey, soy, and casein protein. Of course, there are many others, but these tend to be the most common, specifical whey due to it being a water-soluble protein.

Along with types of protein powders they also come with varying price points, and this is due to the varying quality of the protein powders. For the casual athlete who doesn’t have a specific need at a certain time, the less expensive and more commercial proteins will be enough.

For those understand certain training schedules protein powder can be useful. They’re an easy and convenient source of complete, high-quality protein.

When Use Them?

When you’re growing. A teenager is going to need more protein to help fuel his workouts because his body is still growing and using more protein in general

When you’re starting a workout regimen. If working out is new to you and you’re trying to build muscle, you’ll require more protein than you normally would.

When you’re amping up your workouts. If you normally work out for thirty minutes a couple times a week, but you’ve switched to training for a half-marathon, your body will naturally require more protein.

When you’re recovering from an injury. Athletes with sports injuries will need more protein to help aide the body in the healing process.

If you’re going vegan. People who pursue a vegan or vegetarian lifestyle end up eliminating a majority of common protein sources from their diet, including meat, chicken, and fish, and sometimes dairy and eggs as well.  

Protein Math

Even though the above are valid reasons for trying to incorporate more protein into your diet, it may not be necessary. It doesn’t take that much protein to achieve the average goals. Most Americans already get about 15% of their daily calories in protein. To build a pound of muscle, the body needs between 10 and 14 additional grams of protein per day. Which really isn’t a lot, especially since some powders have 80 grams of protein per serving. You don’t need that, your body can’t even process that much in a serving.

So how can you tell if you’re getting enough? Do the math.

The following recommendation come from the American College of Sports Medicine and the Academy of Nutrition and Dietetics:

  • The average adult needs 0.8 grams of protein per kilogram of body weight per day.
  • Those taking part in recreational athletics need 1.1 to 1.4 grams of protein for every kilogram of body weight.
  • Competitive athletes need 1.2 to 1.4 grams, and those involved in ultra-endurance sports may need up to 2.0g per kilogram per day.

Say you’re an adult athlete who wants to build muscle mass, and you weigh about 75 kilograms (165 pounds). The most protein you would need per day is 150 grams. That sounds like a lot. But one 4-ounce hamburger contains 30 grams of protein, 6 ounces of tuna has 40 grams, and a single ounce of cheddar cheese has 7 grams.

How to Use Protein Powders

If you calculate your intake and determine that you’re not getting enough for your athletic needs (some signs of too-low protein intake: you’re unusually fatigued, feel weak when lifting weight or doing other strenuous activity, or are recovering from injuries slowly) how can you best use protein powders to help you improve your performance?

First, ignore those who say to take protein right after a workout. Before, during, and after a workout your body needs carbs. They fuel your body and it’s what your muscles run on. This isn’t to say protein isn’t important, but research is showing that at that point the body needs fuel with a 4-1 to 5-1 ratio of carbs to protein. Given that most protein powders have at least 20 grams of protein per scoop, you’d need about 80 grams of carbs to go with that scoop to get the proportion of nutrients right.

It’s due to this ratio that many recommend chocolate milk after a workout since it hits this ratio. 

How to Pick a Safe On

When choosing your protein powder the type (whey, casein, soy, etc.) depends on when you plan to consume it. Beyond that, there are other criteria that are a bit more important. 

For example, some protein powder’s have fillers, lack essential amino acids, and don’t use quality ingredients in general. Because of this, I trust Naked Nutrition to deliver the purest ingredients with all of the essential amino acids without any artificial sweeteners or colors. 

My personal favorite is the Naked Chocolate Peanut Butter protein powder. It tastes great and mixes perfectly into my post-workout smoothie. Since adding the Naked Chocolate PB to my recovery routine I’ve noticed a difference in my recovery time between training sessions, and when coming back from an injury this is even more crucial than normal. So if you’re looking for a quality protein poweder that you can rely on, I highly recommend one form Naked Nutrition.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

10 Reasons Yoga is a Better Workout Than the Gym

Physical exercise is good for health since it helps the body to remain fit. Regular exercise also helps the mind to stay in sound condition because it controls all the organs of the body.  As such, yoga is believed to be a better workout than gym due to different reasons.

Yoga is not a very new discipline in the area of fitness but is gaining significant recognition in different places. Yoga includes meditation, breath control as well as practicing different body postures and it has a strong link to Hindu spiritualism.

Many people interested in improving their spirit, physical health, state of mind as well as lower hypertension are turning to yoga.  It is also interesting to note that research shows that yoga also helps to reduce risks of heart disease, depression, anxiety, diabetes, and other cancer-related disorders.  

There are also other benefits of yoga, and this article highlights ten significant reasons why the form of workout is better than the gym.

Yoga Reduces Stress

Yoga is effective in reducing stress levels among different individuals.  It includes meditation which is helpful in clearing the stress effects of the day. On the other hand, the gym is characterized by heavy lifts and loud music that can contribute to your stress level.

Yoga also benefits the mind by infusing the spirit with positive energy. With a good mood and state of mind, there are high chances of living a healthy lifestyle. Gym primarily focuses on the physical fitness of the body but excludes vital elements like wellness of the mind and spirit.  

You Can Gain Self-Confidence From Yoga

The other important aspect about yoga is that it focuses on the “self.” It is designed to teach you about issues such as accepting your weaknesses and strategies to turn them into strengths. When you visit a yoga studio, you realize that there are no mirrors such that you focus on yourself most of the time.  

When you are practicing yoga, you tend to appreciate yourself. In a gym, some mirrors can divert your attention to look at what other people are doing. Gym classes can create that impression of failure if you do not manage to complete all tasks. However, yoga encourages you to do better.

Yoga Improves The Whole Body

Yoga practice is good for the digestive, circulatory as well as the nervous system. Through twisting and stretching, yoga helps the operations in the body to function normally. It helps the body to detox while at the same time improving the cardiovascular system.

At the same time, muscles in different parts of the body can also gain strength through yoga practice. A gym workout mainly aims at strengthening the muscles as well as boosting cardio. Yoga seems to be good for the whole body.

Yoga Makes Your Body Lean

By stretching different muscles of your body through yoga practice, you are making them stronger. A lean body is good since it gives you the flexibility you need to perform various tasks.

Gym workout, on the other hand, makes you muscles bulk due to heavyweights. Bulk tissues can affect the structure of your body. Some people feel comfortable with slim bodies since they give them a lot of advantages. A thin body, for example, has good stamina and it can react quickly compared to a bulk body structure.  

You Can Practice Yoga Anywhere

Yoga is different from gym workout in that you can do it anywhere. The portable thing you may require is a yoga mate and small space at home. You can practice yoga either indoors or outside as long as you have enough space to perform different styles of exercise.

A gym requires a big space as well as a lot of equipment.   If you want to design a gym workout studio at home, you must ensure that you have enough space more significant than a room. The issue of space might pose a challenge to those who live in apartments with limited space. However, yoga is possible anywhere.

Yoga is Efficient

You do not require weights as well as other equipment mainly used in gym classes. Yoga primarily relies on your body to perform different postures.  The whole body benefits through yoga, unlike gym classes where you work each muscle individually.

Gym classes take a lot of time to strengthen the muscles, unlike yoga that works the entire body simultaneously. There is also a need for specific equipment to work each part of the body, and this can be costly at the end of the day.  

Yoga Improves Breathing

Yoga is right for your health because it improves your breathing. When you perform different postures, the muscles around the nasal passage also flex. The other issue is that yoga focuses on breath since you take deep breaths along the exercise.

In stressful situations, deep breaths are essential since they help to calm the body. Gym workout can strain to breathe as a result of the weight exerted on the body. Gym class can build tension which affects breathing while yoga releases explicitly stress.

Everyone Can Practice Yoga

The other issue that makes yoga outstanding compared to gym workout is that anyone can practice it. The point of age does not affect one from practicing yoga. Yoga is beneficial to people with ailments and also helps the elderly adults to improve their health.

However, gym classes are not friendly to the senior people since their muscles cannot sustain the heavyweights. Yoga is also perfect for women since they can also perform a variety of postures without straining their muscles. The main benefit of yoga is that it does not twist the body with heavy workouts.

Yoga Soothes The Muscles

Gym workout is intense, and it causes pain to the tissues due to heavy lifts. On the other hand, yoga soothes the muscles by improving their flexibility. As you slowly perform different postures, the energy channels open thereby easing pains and aches.

If you practice yoga, you are improving your health instead of causing pain like gym workouts. Yoga helps the muscles to positively respond to pressure while at the same time soothing pain.    

Concentration Improves as a Result of Yoga

The other benefit of yoga is that it helps to improve your level of attention. The practice focuses on the state of the mind, spirit, and body. When you have a stress free memory, you can think properly, and this helps you to gain concentration.

While yoga is good for health, one thing that it cannot do is to burn large quantities of calories. Physical exercises like gym workouts are useful since they improve the process of burning the calories to improve overall health. Loads of calories in the body can affect the quality of sleep if the digestive system does not correctly function.

It is essential to perform traditional exercises on top of yoga to achieve quality health status. All the same, you need to sleep on the best mattress for long and peacefully rest. Visit our website for different types of best online mattresses can suit your comfort needs after performing some routine exercises that are good for your health.

Reference Links:

http://www.doyouyoga.com/15-reasons-yoga-is-better-than-the-gym/

http://time.com/4185626/yoga-exercise-workout/

https://sleepdelivered.com/best-mattress




Trish, which is her pen name, is a New Orleans native who works in the insurance industry. She is married and enjoys reviewing and testing out new mattresses in a quest for the best night’s sleep. She is honest and upfront without being pushy or sales driven. Read more.

Taste and Lose Your Waist

Speeding up body metabolism has a positive impact on your overall health. Removal of toxins that settle down in the body will help you to throw away these extra kilos easily. Detoxifying regularly or even seasonally will help in enhancing health. There are many easy and natural ways to detox our body. Find the list below, just pick the best one that suits you to slim down and stay fit.

Orange with Berry

Water does wonder to our body. Proper intake of water will always have ample healing benefits. Blueberry with vitamin C is an amazing combination to detoxify your body. Berries are rich in antioxidants, orange with vitamin C makes the blend perfect and tasty. This is super for everyone with a rigid fitness regime.

Green Juice

Amazing balance of fruits and veggies. Apple, Celery, Cucumber, Kale, Lemon, Ginger and mint (for flavor) together is a perfect juice cleanse. Try experimenting with all the ingredients for different tastes that you will never be bored with detox juices. Fruits added to the juice are natural sweeteners so you can avoid additional sugar if you have serious plans for weight loss.

Smoothie

Replace your meal with a glass of fresh detox smoothie. These are weight loss smoothies that are tasty when you fill it with all your favorite ingredients. Kiwi, Banana, Pineapple, Celery, Spinach, and water – just blend and enjoy. This is going to be yummy and a treat for your taste buds. Easy drink to flush away the toxins and lose weight fast.

Organic Teas

Teas are organ supporting herbs that improve the function of natural filtration by helping the body to naturally detoxify the system. Helps to lower the risk of stroke and heart disease, blood pressure keeps energy high and weight low. Basic green and black teas are rich in antioxidants that boost your natural cleaning processes. There are many combinations to choose from like dandelion, lemon jasmine, green tea, ginger, lemon ginger with herbal infusions for healthy living.

Detox Yourself For Clear Skin

Staying hydrated is the best way to detox naturally. Add sliced cucumber, lemon, a strand of mint leaves to plain water and drink it in regular intervals to bring out the clear skin you love. This is working out perfectly, easy and inexpensive too. Lemon water is really good for morning hydration.

Perfect diet at the right time plus little body moves will always keep you stay on the fitness track. There are no hard and fast rules on detoxifying and dieting. Try enjoying balanced food including all your favorites, keep it organic, take varieties, divide your intakes and enjoy.

Beauty for Busy Active Women

We’ve all had those days when we’re too busy running around to stop and properly go through our full skincare routines. What happens if “busy” is your default way of life? If you are a woman with a very active lifestyle, here are some tips on how you can still take great care of your skin without having to come to a halt:

Nourish Your Skin from Within

Beauty companies like Well Within Beauty believe that great skin is the result of an overall healthy lifestyle. What you feed your body and how you treat it are just as important as the products you use. As an active woman, you probably already know that eating a balanced diet and taking vitamins affects your body in several different days, not just one.

Besides high-quality organic skincare products, Well Within Beauty also offers nutritional supplements keep your skin healthy and glowing from within. These plant-based supplements are packed with vitamins, minerals, essential fatty acids and antioxidants that renew, strengthen and protect your skin while boosting your overall health as well.

Master the Art of Cleansing

Proper cleansing is one of the most important steps in skincare. If you have a busy, active lifestyle, chances are you accumulate a lot of dust, sweat and excess oil on your skin when you come home at the end of the day. You need to cleanse your skin properly to keep it clear and healthy.

Master the art of the double cleanse. Double cleansing means that you first go in with an oil-based cleanser (you can choose from cleansing oils, cleansing balms, or straight up facial oils) to remove your makeup, sunscreen and all the grime that is sitting on the surface of your skin. You would then follow this up with a water-based cleanser (your favorite foaming or non-foaming cleanser) to get rid of any lingering traces of oil or dirt.

Why an oil-based cleanser first? The idea is that oil mixes with oil, so an oil-based cleanser can do a better job at breaking down the natural oils that gather on your skin at the end of the day than plain water can.

When it comes to your second cleanser, choose a gentle cleanser with a pH level of about 5 to 6, so that it mimics the natural pH level of the healthy skin. Anything too basic or alkaline can cause dryness or irritation and compromise your skin’s natural protective barrier.

Moisturize Religiously

As a busy, active woman, you probably don’t have the time to go through a complicated beauty routine. A lot of the steps in an elaborate skin care routine are aimed at targeting specific concerns, so if your skin is already in pretty good condition, you can skip these to save time.

One step you should never skip, however, is putting on moisturizer. The healthiest skin is the type that is well hydrated and moisturized. Healthy, hydrated skin does an excellent job of maintaining itself, so if you keep your skin well moisturized, it will do the rest of the work for you.

Never Skip Sunscreen

Lastly, you should remember to wear sunscreen daily. This is especially important if you are active woman, as you may be more exposed to the sun’s harmful rays in your day to day activities. Sunscreen is the single most important anti-aging product you can add to your skincare routine, so if you’re wearing sunscreen every day, you can skip all those other fancy creams and serums that promise to delay signs of aging.

These are some quick, easy tips on how you can enjoy great skin even with a busy, active lifestyle. As you can see, it doesn’t take much to have good skin—our skin is already pretty good at taking care of itself, we just need to support its natural abilities and avoid irritating it.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

Eating on a Schedule May Improve Your Health

Many people think that having lunch at 1 p.m. and dinner precisely at 7 p.m. is practically impossible when you have a job, family, and friends. However, with a bit of careful planning and habit-tweaking, you’ll see that it’s actually much easier than you thought to have a regular eating schedule. But, why should you go through all the trouble? Here are just some of the benefits that come with eating at the same time every day.

It Reduces Stress

Do you feel overstressed all the time? Well, one of the reasons this might be happening is your irregular eating habits. When you constantly eat at different times, your body starts to run in stress mode. Let’s say you have breakfast at 7 a.m. today, at 11 am tomorrow and skip breakfast altogether the day after that. This irregular eating confuses your body and makes it hard to realize when and whether the next meal is coming which boost the production of stress hormone cortisol. Increased production of this hormone causes insulin spikes that are tied to inflammations and even some types of cancer. So, creating a regular eating schedule and sticking to it can really help keep you stress-free and healthy. Always carry a light snack with you and prep your meals in advance if you have a tight working schedule.

It Improves Digestion

Eating your meals and snacks every day at the same time can keep your digestive system running like clockwork. Having irregular meals can cause your stomach to be idle at one time and overworked at other time. This causes all sorts of digestive issues like bloating and indigestion. However, having your meals regularly will help you have a comfortable feeling in your belly and allow proper and easy digestion. Eating smaller portions every 3 to 4 hours is probably the best way to keep your stomach in top shape. Set specific times for your meals and snacks and eat them in peace to prevent any digestive issues.

It Keeps You Fit

Adults and kids who have their meals every day at the same time are usually less obese and have better fitness levels than those who have irregular eating schedules. Even though regular eaters consume more calories over the day, they still manage to maintain a healthy weight. So, WHEN you eat is just as important as WHAT you eat, and if you watch out for both, you’ll be healthy and fit. If you don’t have time to prep your meals every day, don’t worry. You can still follow your schedule by hiring a responsible catering service that will deliver your healthy food whenever and wherever you want! They have many different meal options from hearty lunch menus to light salads and healthy finger foods.

It Helps You Eat Good Foods

Eating regularly also helps you make smart and healthy food choices, which is perfect for those who aren’t very disciplined around food. People who have their scheduled meals have overall better diets. They tend to avoid fast foods and sugar-pumped drinks and often opt for healthier lean meats, veggies and fruit. On the other hand, people who tend to eat on the run and don’t choose time or place to have their meals often settle for less healthy foods!

It Regulates Your Blood Sugar

Regular meals and snacks also help regulate your blood sugar levels. Sudden spikes and falls in blood sugar cause the feeling of hunger which leads to poor food choices and overeating. These moments will usually push you to grab a chocolate bar, a sugary latte or that nasty bag of chips.

It Keeps You Healthy

Having a healthy blood sugar level will not only keep you from overeating but also keep you safe from various other diseases. For instance, lower levels of insulin keep a person safe from diabetes and heart issues. A regular eating schedule is also connected to lower Low-Density Lipoprotein (LDL) cholesterol which is believed to raise the risk of a stroke and a heart disease.

It Helps Battle Dementia

People with neurodegenerative diseases such as dementia can also benefit from having a regular eating schedule. Worldwide, around 50 million people suffer from dementia that is still left without a cure. However, even if there is no definitive solution to this health issue, there is a way to lessen the symptoms and improve the quality of life of sufferers. Regular feeding schedule could play a big role in Huntington’s Disease treatment and could help in discovering new treatments for neurodegenerative disorders.

As you can see, having regular meals and snacks can help keep you in top shape in basically every sphere of your life. It will keep you stress-free, fit, healthy and mentally sharp deep into your old age. Sure, it will be hard to stay on schedule at first, but if you persevere and figure out your perfect eating times, you’ll feel and look much better thanks to your new lifestyle.

Scarlet is a passionate writer and regular contributor at highstylife.com interested in fashion, lifestyle, and health. She loves traveling, you could say that she is a real travel addict, especially when she has a chance to visit some exotic destinations. She would tell you that inspiration can be found in the most unexpected places.

Guest Post: 6 Strategies for Post-Workout Recovery

If you want to get the most out of your workout routine, you have to know how to recover properly. Your body needs some time to repair itself after every workout session, but you can speed up your healing if you include some critical actions in your post-workout period. We are bringing you a short list of actions you should take into consideration to restore your body more efficiently.

Eat Healthily

It is important to know how to manage your diet in order to get the best result. You need carbohydrates to get energy for your actions, so it is recommended to have them roughly two hours before the exercise. You will need them after your workout to regain your energy but in a smaller amount.

Working out creates micro-tears in your muscle tissue and you need protein to recover. It is crucial to consume enough protein right after your training because this is a critical period if you want to build up your muscles.

Rehydrate

75 percent of your muscle tissue is water. You have to rehydrate constantly during your workout to keep the performance of your muscles on a high level. Water stimulates your metabolism and expels toxins, so it is important to keep hydrating after a workout in order to prevent cramps and reduce muscle soreness.

You are losing a lot of water through sweat, especially if your workout routine is very exhausting. In that case, you should consider taking some sports beverages to substitute lost electrolytes

Take Extra Vitamins and Minerals

You should consume additional vitamins and minerals during your post-workout period in order to enhance the recovery of your muscle tissue and to reduce muscle soreness. Vitamin C is an important antioxidant and its consumption right after training speeds up your recovery. Minerals like zinc, iron, calcium and magnesium also help repair bones and muscle tissue after a workout. Magnesium is especially important during the post-workout period. It is important for many functions of your body, including the creation of the chemical called ATP. When you are exercising, ATP releases energy that serves as fuel to your body. It is important to control the level of magnesium in your body after exercising in order to prevent muscle cramps and loss of energy. You can easily control it by taking magnesium supplements after your workout sessions.

Get Enough Sleep

There is no quality workout without quality sleep. Your body and mind need an everyday reset in order to work properly. It is recommended to go to sleep and wake up at the same time every day. A good 8-hour sleep is the right amount of time for your body to balance the hormones level and eliminate the feeling of mental and physical tiredness. Anabolic hormones, which are important for muscle building, accumulate during sleep, and catabolic hormones, which are responsible for muscle wasting, accumulate if you lack sleep. So make sure to get a good sleep every night in order to properly recover your muscle tissue.

Massage

Massages can be very helpful during the post-workout period. It helps your body recover more efficiently because it improves blood circulation, reduces muscle soreness and provides you with a feeling of relaxation. You can combine massages with aromatherapy to get beneficial results. Aromatherapy massages provide you a unique experience of total physical and emotional relaxation. During this type of massage, you are being exposed to the calming scent of essential oils and a gentle massage provided by a professional therapist.

Meditate

The post-workout period is the right time for meditation. After you have got rid of stress and feel exhaustion and happiness caused by endorphins, it is much easier to concentrate and dive in to find your inner self. It is important to calm down and find ourselves in this fast-paced world and the feeling of fulfillment when you accomplish that during meditation is thrilling. You will get in touch with your inner self faster and deeper if you meditate after your workout. You will be more aware of every part of your body, so just close your eyes and concentrate on your breathing.

You don’t have to work out hard in order to get the results. Instead of that, you should work smart. Create a schedule of your weekly activities. Find enough room during the week for proper sleep, meditation, workout sessions, quality meals, and always find enough time to recover from a good workout.

Scarlet is a passionate writer and regular contributor at highstylife.com interested in fashion, lifestyle, and health. She loves traveling, you could say that she is a real travel addict, especially when she has a chance to visit some exotic destinations. She would tell you that inspiration can be found in the most unexpected places.

Guest Post: 5 Body Signs You Need More Nutrients

Fatigue is a known sign that you are lacking basic nutrients. On an everyday basis, you should not feel like you’re ready to pass out. On the contrary, if you are eating right you should have bounds of energy. This is a no-brainer but what are some other less obvious signs that you may be lacking more than your share of vital minerals, vitamins, and other essential nutrients? Read below to find out some signs that you need to watch out for. If you do experience any of these signs, consult with your doctor as to the best course of treatment to ameliorate the situation.

Dry Skin

Dry skin is not uncommon in cold weather or after you get sunburned but if your skin is feeling drier and flakier than usual or you suddenly see more wrinkles, then you may be missing omega-3 fatty acids. Why is this important? Omega-3s lock in moisture by nourishing the lipid barrier of your skin. To get more omega-3 fatty acids in your diet eat fatty fish, such as salmon, mackerel, herring, anchovies and sardines. If fish is not your thing, try soybeans (roasted), walnuts, flaxseed and chia seeds. Toss them in your salads, smoothies or cook your everyday food with canola oil. Omega-3 supplements are readily available. To check out some good reviews and find the one for you, see Research and You.

Pale Skin

Pale skin is one of the outwardly visible signs of low iron or anemia, which generally results from a reduction in the number of red blood cells or if those red blood cells are smaller and filled with less hemoglobin. You may also notice a shadow underneath your eyes. Iron deficiencies may be a sign of an underlying issue, so make sure you see a doctor. You can load up on lentils, beef, spinach, liver, sesame seeds and dried fruit (such as apricots, prunes, and raisins) to increase your iron.

Swollen, Cracked and Sore Lips

In the winter, lips crack easily and may even bleed but if you notice that your lips are seriously cracked and sore for long periods of time you may be dehydrated or you may have a riboflavin (or vitamin B2) deficiency. You can tell the difference if the dryness occurs around the outside of your lips and if you also have a swollen, dark-red tongue. Don’t delay in getting treatment since a riboflavin deficiency may cause nerve damage. To include more riboflavin in your diet eat almonds, salmon, broccoli, cheddar cheese, eggs, beef liver, lamb, milk, yogurt, mushrooms, spinach or sun-dried tomatoes.

Bleeding Gums

If you see a little blood on your toothbrush, it most likely means you need to floss more often or that you may have the beginnings of gingivitis. However, if you do floss regularly and your gums start bleeding for no reason, you may have a vitamin K deficiency. The role of vitamin K is to help blood clot or coagulate. You can get plenty of this nutrient from dark, leafy green vegetables, such as kale, spinach, turnip greens, collards, Swiss chard, mustard greens, parsley and Brussels sprouts. You can also consume other vegetables such as broccoli, cauliflower, and cabbage or fish, liver, meat and eggs.

Going Gray

Gray hair is a normal part of aging but if you notice a sudden change in your hair texture or if you’re going gray sooner than expected then a copper deficiency may be the culprit. Copper helps you create melatonin, one of the pigments that gives your hair its color. Low vitamin D or vitamin B-12 levels might also trigger premature graying. Try consuming almonds or hazelnuts to get more copper, drink fortified dairy products for vitamin D and eat animal products, including fish, meat, poultry and eggs for a vitamin B-12 deficiency.

Bottom Line

Nutritional deficiencies may be a result of underlying medical issues or conditions. Your body is a temple and will start to break down if you are depleted in certain minerals and vitamins. Each morning take a close look at your body and don’t delay if you see any of the signs we mentioned or others that concern you. Early detection is key.

Kelly is the founder of RegularityFitness, where she and associates blog about the best fitness exercises, weight loss methods, diet, muscle building. That will help you get a good shape and healthy.

How You Can Be More Active in Your Everyday Life

When we talk about being active and living a healthy lifestyle, it isn’t just about going for a run each evening but being completely sedentary the rest of the time. In order to be truly more active, then there needs to be some things that we change in our everyday lives. When we are always more active, at work, school or at home, then we are really on the way to living a healthy and active lifestyle. All of those extra things can help us to stay well. So what are some changes you could be making? Here are a few ideas to help you be more active in your everyday life.

Walk More

It might elicit a moan from you or your family, but walking more is a great way to be active. You’re using your whole body, burning calories, and getting your heart pumping faster than it would be in the car. Even something like taking the stairs over the elevator is a good way to be more active and walk more. Plan your time better to walk to more places and you’ll really feel the benefit of it. You could also look to get a step counter to encourage you to be more active. We should be aiming for at least 10,000 steps per day, but many of us fall short of that. You can read more here if you want to http://stepcount.org.uk/. So if you’re curious to see where you are with that at the moment, then a step counter will be a good way to start being more active.

Take Regular Work Breaks

Work or school are going to be some of the places where we find it hard to be the most active. We can’t just get up and leave when we want. However, we can take breaks to have a quick walk around the office or to get a glass of water. You shouldn’t be sat at your desk for hours on end without moving. Consider standing at your desk if you need to, to get your body moving and some weight bearing on your feet. You could even look into getting a bike or elliptical installed under your desk, like this one https://www.hereon.biz/under-desk-elliptical/. What a fun way to be more active when you normally wouldn’t be very active. Employers should take note!

Use Standing Time To Move

Think about times in the day when you stand up but don’t do anything. You might be waiting for the kettle to boil or for the oven to heat up. But use that time to get in a mini-workout. How many squats can you do in the time it takes for your pasta to cook or the kettle to boil, for example? When you’re having a phone conversation, how many times can you go up and down the stairs or do something else that is active like cleaning the house? Multitask and get a few more mini-workouts in each day and it will help you to stay fit and well much more than people that don’t.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

How To Eat Your Way To A Healthier Weight

Food means different things to different people. To some, it’s seen as a means to an end, to others an enjoyment, and to a select few an obsession. Although food is there to give us energy, the impact it can have on our bodies has meant that it’s easy to become obsessed over. Whether the obsession is taken to the extreme with weight gain or weight loss, it can often mean that an unhealthy view can be taken. However, food also does a lot of good in the world. It keeps us going, it keeps us happy, and it does have the power to transform a negative obsession into something more healthy.

Whether you want to be able to boost your weight loss or gain to get yourself to a healthier weight, you can do it with food. But, there are a few processes that you will need to put in place. First of all, you’re going to want to adjust your mindset. And secondly, you need to be able to see and use food in new ways. By gaining knowledge and happily adjusting your thought habits, you should be able to eat your way to your own healthy weight range using four simple techniques.

Clean Up Your Diet

Purge The Processed Stuff

The first thing that you need to be able to do is to clean up your diet. Because if you’re trying to reach a goal weight, the foods you eat will matter. You will find that filling up on processed foods will not help you here. So you may want to pinpoint the processed foods you can easily remove from your diet, such as salad dressings. As well as some of the most obvious choices like frozen foods or ready meals.

Cook From Scratch

Following on from this, you should also aim to cook from scratch as often as you can. When you’re eating processed or convenience food, you don’t really know what is in the food you’re eating. So you could be eating more calories than you need to be. Likewise, when you eat out a lot or order in, you could be consuming unhealthy calories that you can easily cut out.

Go Green

Then, you should work on filling up on greens a lot more. It’s important to have more fruits and vegetables in your diet and with your meals. This way, you’re getting enough nutrients in and helping to keep yourself full. So work on adding more leafy greens to your diet if you’re looking to make healthier changes to what you’re eating.

Read The Labels

You will also find that reading the labels on everything you buy will help you to clean up your diet too. Sometimes, there’s a lot more in the food that you eat that you realize. But when you make a habit of reading the labels, you’ll be able to figure out what products you should drop from your diet, as well as getting to know what is in the food that you eat.

Focus On The Macros

Get The Balance Right

The macronutrient makeup of your meals is important. If you’re looking to maintain a healthy weight, or get there, you’re going to need to monitor your macros and ensure that you have the balance between carbohydrates, fats, and proteins just right. If it’s fat loss that you’re after, you need to ensure that your macros work towards fat burning to help you get on the right track.

Play With Your Portions

However, you may realize that not every piece of advice you get on macros and the right balance will work for you. So, you have to be able to play around with your portions in order to find out what works best for you. Because everyone’s body will respond differently to different macro make ups. You need to be able to work with the right percentage of each in order to get your body to respond well.

Switch Up The Ingredients

But you’re also going to want to think about the actual food choices you’re making for each macro. You need to be able to choose good combinations between carbs, fats, and proteins that will work well together, without sticking to the same meals all of the time. So make sure you alternate between ingredients if you’re hoping to get the best results.

Food For Fuel

See Food Differently

However, the way that you’re going to be able to ensure that you can make the right changes to the way you eat is also in your mind, and not just with your food choices themselves. If you’re wondering how long does it take to lose weight? you’re going to need to work on your mental state as well as your choices. To do this, you should try to see food as fuel, rather than an indulgence, to help yourself get on the right track.

Time Your Meals Well

To do this, you should ensure that you’re working with timing when you eat. If you want to be able to get the most amount of energy out of your food, it’s important to eat the right things at certain times of the day – especially when you’re exercising. And you’re going to want to tailor your macros to this too. You may find that low carb evening meals will help you here, depending on your overall goals.

Listen To Your Body

A huge part of making this work for you is to listen to your body. It’s easy to see food as a pleasure source as well as fuel, and cravings can often control this. But you need to be able to identify emotional hunger vs. real hunger. Real hunger can be satisfied by any food and will come on gradually, so try to weed out emotional cravings and focus on fuel.

And Don’t Forget The Snacks

Then, you’re also going to want to work with some energy boosting snacks. When it’s an energy boost you’re after, things like bananas and nuts are great. You will often find that snacking smart can also ensure that you eat well and make healthier meal choices.

Be Smart With Your Habits

Portion Size

Sometimes, it’s not the food that you’re eating that’s the problem, but the portion size. When you’re looking to lose weight, you should bring these in, and if you need to put on weight, you should focus on larger portions. But it’s all relative. You just need to learn to be smarter with the size of your portions.

Eating Environment

Next, you should think about your eating environment. This is one of the most important areas of how your mind and body connect. Because where you eat can affect how much you eat, and your digestion. So always try to eat at a table and focus on your food, rather than mindlessly eating while doing another task, as that can cause you to overeat.

Eating Mindfully

To work with that last point, and not against it, and to really ensure that you can eat your way to a healthy weight, you should work on eating mindfully. By eating more mindfully, you’re more aware of how you eat, your habits, and how to ensure you have a healthy relationship with food. To do this, you will find that eating in silence helps, so does chewing a certain amount of time, or using your other hand to hold the utensils. The aim is to be more aware of yourself eating so that you can stop when you’re full, enjoy the meal, and take a healthier approach to eating in general.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

5 Things To Avoid To Keep Your Lungs As Healthy As Possible

We all know that eating right and exercising is the best way to stay healthy. However, there are so many things in life that can damage your lungs. Your lungs are one of the main parts of your body that keep you alive; so looking after them is imperative. Here are are some examples of things to avoid to keep your lungs healthy.

Smoking

Let’s get the obvious one out of the way first. Smoking cigarettes is probably the most dangerous thing that you could put into your body. Not only can it harm your lungs and cause you to contract lung cancer; it can cause many other cancers too. Did you know, that every cigarette that you smoke can take 10 minutes off your life? If you suffer from an illness like asthma or COPD; the effects of smoking can take it’s toll faster than someone who doesn’t suffer from any lung diseases.

It’s not just tobacco that can be harmful if you smoke it either. Smoking any form of drugs can harm your lungs just as much as regular tobacco. Not only that, it can cause dozens of other health problems, including things like psychosis.

If you’re trying to quit smoking, visit your local pharmacist for help on quitting. It will save your wallet and your life.

Bonfire Smoke

There’s nothing quite like huddling around a bonfire and watching the flames engulf the firewood until it burns to glowing embers. However, breathing in bonfire smoke can do serious damage to your health. Even though it may smell nice, the smoke contains dangerous particles that can penetrate the walls of your lungs; causing breathing problems, headaches, runny noses and wheezing. If you are attending a bonfire, try not to stand too close. That way you’re at less risk of reaping the damage that can be caused by bonfire smoke.

Asbestos

Asbestos is something that’s been around for centuries and is typically used in buildings for insulation. After the discovery of asbestosis, it was discontinued in the build of new houses. However, many homes all over the world still contain asbestos; which can pose a threat to anyone who has a lot of exposure to it. If the asbestos is untouched, it shouldn’t harm you but if it’s broken or removed the small fibre particles can enter your lungs and cause damage over time.

If you’re in the industry of home improvements, make sure that you wear a face mask when working with asbestos to make sure that the particles aren’t accidentally breathed in. However, if your company hasn’t been providing face masks, you could call a mesothelioma attorney for compensation; because being exposed to asbestos could have potentially put you at the risk of cancer. Make sure you get yourself checked out if you’re experiencing tightness of the chest, shortness of breath and deformities of your hands.

Cleaning Chemicals

Even though we want to keep our homes clean and hygienic, using bleach without proper protection can lead to lung diseases like COPD, asthma, and can even cause people with current lung conditions to have even worse symptoms. Anything that contains bleach, chlorine, and ammonia is potentially dangerous. The warnings on the side of the product normally advise you to cover your mouth when using it to prevent the fumes from these chemicals harming your lungs. Like with working with asbestos, make sure that you wear a face mask when using these chemicals to prevent any damage to your lungs, even if you are only bleaching the toilet.

Related Article: Detoxify Your Home and Join the Green Cleaning Trend

Carbon Monoxide

We’ve probably all heard that carbon monoxide is dangerous for the body, but why is that? Carbon monoxide is found in cigarettes (one of the many reasons you shouldn’t smoke) and it’s a gas that prevents your lungs from taking in enough air; therefore suffocating the lungs and making it difficult to breathe. Unfortunately, we are even at risk of carbon monoxide in our own homes, so it is definitely worth investing in a carbon monoxide meter which will tell you if any is detected in your home. Having appliances that use fuel in your home serviced regularly should decrease the chance of carbon monoxide poisoning.

Avoiding these 5 things should keep your lungs healthy so that you can concentrate on keeping healthy through a good diet and exercise. If there is anything else that seems like it would be hard on your lungs like dust or particles in the air, make sure to cover your mouth to prevent damage to your lungs.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

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