obesity

"7 Reasons Your Weight Loss May Have Stalled" Review

If you’ve hit the weight loss wall, you may want to review these reasons. They will help you rethink your approach (from the MSN/Today article "7 Reasons Your Weight Loss May Have Stalled”).

1. You overestimate how many calories a workout burns.


If you sign up for a fitness class that claims to burn 800 calories or an hour, or even provides a calorie burn total for you — it could be completely wrong.

Huh? It's because the amount of energy exerted in the class varies from person to person. Are you punching your fists as hard as the instructor in the kickboxing class, do you weigh the same amount as her and how fast are your feet going? These questions need to be answered for an accurate calorie burn count.

Unless you're wearing a heart-rate monitor, it may be misleading to make a blanket statement about the number of calories you're burning in a 45-60-minute workout class.

Personal Trainer Wisdom: In all honesty, I wouldn’t lean on the calories you burn during your fitness sessions. Considering the number of factors (i.e. intensity, ability, etc.) that can affect your caloric output, the actual is tough to determine the actual number of calories. Also, you can easily wipe away any progress no matter the number with a Snickers bar. You’ll have better luck minimizing your caloric intake instead (to a certain extent).

2. You think that the cardio machines are always right.


As a certified personal trainer, I've heard this from my clients time and time again: "But the elliptical machine says I burned 500 calories in an hour, even though I felt like I could've fallen asleep!"

These machines are programmed to give estimates as to how many calories you're actually burning. They typically don't know anything about you: your body size, weight, body fat or exertion level. Many machines only account for how fast you're going, so they provide an inaccurate estimate of how many calories you're burning.

Personal Trainer Wisdom: Well said. I always estimate on the low end.

3. You swear by your calorie counter app.


When you're tracking your food in these apps, Lisa De Fazio, a registered dietitian, suggested that most people do not accurately measure or estimate portions, so their daily caloric intake is often actually more than what they list on a food-tracking app.

"For example eating 1/2 cup rice versus 1 cup of rice or 1 tablespoon dressing versus 3 tablespoons, all make a big difference in daily caloric intake. These calories add up!" she explained.

Another registered dietitian, Deborah Malkoff-Cohen, said that she tells her clients to only trust calorie-tracking apps for pre-packaged items.

"Everything else is totally subjective. For example, take an apple. Is it a small, medium or large apple? Every app will give you a different calorie count," she noted.

Personal Trainer Wisdom: There’s no way around this problem…Unless you physically measure the food ingredients yourself. I realize that this task is more of a burden. Since you’re motivated to truly lose weight, though, it may be worth it to measure your favorite foods once for reference. If you plan to eat it anyway, you might as well know the truth behind it.

4. You spend most of your day sitting.


When you're burning a ton of calories in a grueling workout, but then sitting at your desk all day or lounging on the weekends, you're not burning many calories beyond your workout.

If you label yourself as "extremely active" in health apps, they can wrongly assume that you're not sitting all day. As a result, they'll overestimate the number of calories your body burns throughout the day.

Personal Trainer Wisdom: Exercising 5-7 days per week for an hour apiece doesn’t make you active unfortunately. An active person moves all day (not sits). Challenge yourself to add extra steps during the smallest tasks. The cumulative effect will show itself on the scale.

5. You never switch things up.


If you've been doing the same weight-loss program that's focused on the same workouts and the same restricted calorie diet, your body can tell. When your body gets used to a certain type of exercise, the amount of calories you burned initially aren't necessarily the same amount that you're burning after doing that routine 25 times.

To prevent this from happening, try to change up your workouts every couple of weeks. Mix in cardio with high-intensity routines, try cycling classes or take a speed walk. Keep things new and exciting!

Personal Trainer Wisdom: I'm not sure I agree with the idea of switching things up to keep your body surprised. I’m not sure there's an anatomic truth in that statement. I can give you other reasons to switch it up, though. First, you may be building your muscular strength and endurance for that particular movement (making it more stable and strong to handle thus easier on the body). Which is wonderful but less effective for burning calories in the short term (unless you value the muscle building that's occurring and the calorie burning benefits of the muscle growth). A small pivot to something a little different may relight the body in the way you want (but don't overlook the progress you've made in other areas). Second, slight modifications to your typical movement may recruit a whole new level of stabilization (which is more taxing to your system). Be mindful of your progress and switch/spice it up when necessary. Don’t sacrifice your overall progress, though, for the sake of burning more calories.

6. Your pre- and post-workout snacks are caloric catastrophes.


When you're reaching for a snack, whether it's for energy before a workout or post-workout recovery, there are a few things to consider. According to De Fazio, you should think about the type of workout and its intensity, as well as the length of the workout before deciding what kind of snack to eat.

"Typically carbohydrates like a banana or a 150-calorie protein bar is ideal before an hour workout," she said. As for a post-workout snack, De Fazio suggested a protein smoothie or an apple with peanut butter. If you're working out longer and harder, such as going on a long-distance run or bike ride, that's when a higher-calorie snack would be appropriate.

Personal Trainer Wisdom: Eliminate the idea of a “snack” (shame on your mother)…It’s nothing but a filler treat with little intent. Instead, plan your meals accordingly. Eat 1-2 hours before your workout to supply the fuel you’ll need for work (exercise) and refuel not long after your session to avoid any nutritional deficiency. Your meal may be as little as 150 or as high as 5-700 calories. Either way, be certain it is a thoughtful combination of fiber, vitamins, protein, and fat. Anything that is a powder or highly processed bar doesn’t count.

7. You've already lost weight.


Once you've lost weight, your body needs less calories to do everyday activities and therefore less calories to lose more weight.

"When someone is overweight it is like a healthy weight person carrying 50- or 100-pound weights and going through daily activities. The extra weight puts stress on the body and uses more calories to do everything, from housework to grocery shopping to driving," De Fazio said.

While counting calories isn't always the most accurate or even always the best way to lose weight, it can be a helpful benchmark to determine where to start in order to reach your goals. Getting a good baseline to know how many calories a day you should burn and consume in order to hit your weight-loss goals is very helpful, but it's important to remember that other factors such as stress, sleep, and other lifestyle issues play an important role in overall health.

Personal Trainer Wisdom: Assume that you’ll use a number of techniques while pursuing your weight loss goal. If you’re mindful of your progess, you’ll identify the appropriate change necessary to properly challenge yourself at your new weight. Try to determine the perfect combination of activity and nutrition every 3 weeks to continue your momentum.

Photo Credit:
Cycling Runner–Should we depend on the caloric estimates on the cardio equipment? Is it actually getting you closer to your caloric goal?

Article Credit:

Author: Michael Moody Fitness with excerpt sourced from the article "7 Reasons Your Weight Loss May Have Stalled" on MSN.com (Today).
"7 Reasons Your Weight Loss May Have Stalled" Review
Learn how to lose weight from a personal trainer in Chicago.
 

"14 Ways to Lose a Pound a Day" Review

Are you ready to jump on the weight loss wagon before the start of summer? I've found a few ways that you probably haven't tried yet (from the weight loss list "14 Ways to Lose a Pound a Day").

DITCH THE ADDED SUGARS


I’m not here to tell you that you’ve got to give up your sweets, comfort foods or guilty pleasures...target added sugars—the sugars and syrups added to foods and drinks when they’re processed or prepared. You’ll learn how to spot them, eliminate them, and break free of them for life. The result will be almost instantaneous weight loss....test panelist Sandy Villegas, 62, of Monroe Township, NJ, tried diet plans like Weight Watchers, but says: “I was not eating healthy because I ate a lot of refined carbs every day. Pretty soon, I noticed I was hitting a weight loss plateau, and my stomach was as bloated as ever!” After two weeks of eliminating added sugars....“My stomach is gone,” she says, “and my husband lost six pounds!”

Personal Trainer Wisdom: As we know, not all calories are the same. The perfect start to changing your diet is to dissect the list of ingredients of each item. What is in your favorite foods? Do you really know? Many experts tell you to avoid ketchup because of high fructose syrup. Did you know that Heinz makes ketchup with all natural ingredients and zero high fructose syrup (Simply Heinz)? Before you remove everything from your weight loss diet, a simple change in your products could be the answer.

UP THE HEALTHY FIBER


By simply ensuring your foods have enough fiber, ....they slow the progress of carbohydrates through your body; it gives you a continuous, steady dose of energy, so you never get the “I’m empty” signal. Oh, you’ll eat plenty of food, but not because you’re ravenous. Because it tastes so good! Fiber also lowers the glycemic index (GI) of foods, meaning the rate at which they’re turned into toxic blood sugar, leading to all sorts of health benefits. In fact, a review from the University of Texas MD Anderson Cancer Center discovered that habitual intake of fiber from whole grains reduced the risk of coronary heart disease by 20 to 40 percent, and the risk of diabetes by 20 to 30 percent.

Personal Trainer Wisdom: On the other hand, whole grains can also lead you down the path of diabetes or lead to weight gain. Despite the health claims, whole grains are a mix bag of beans (pun intended). It is a valuable source of fiber but it can also be destructive to your health. IF you incorporate unprocessed whole grains (oats, bulger, wild rice, etc.) in your weight loss diet, never consume more than 1 serving or a quarter of your plate for each meal. Or choose a serving of the less inflammatory portion of beans.

RETRAIN YOUR TASTEBUDS


It’s easy to give up the added sugars because, after just 14 days, the sweet stuff will taste too sweet. That’s the secret to long lasting results... Test panelist Tara Anderson, 42, of Leonardo, NJ, says that after four weeks... “What I love about it is the way it’s retrained my taste buds. I have had a little sugar a few times, and it’s way too sweet now. I’m still trying to get used to coffee without sugar!” Better yet, it’s helped her feel healthier overall. “The best part for me is not feeling sick anymore or having migraines! I feel really good and will continue this way of life."

Personal Trainer Wisdom: The same applies to salt. The more you eat with each meal the more immune you become to it's natural, robust flavor. You might be surprised how little you need of each when you retrain your taste buds (and mind).

STOP COUNTING CALORIES


I found proof that it just doesn’t work. Researchers in Australia looked at different kinds of diets, including low-sugar and high-protein diets, to see if they made a difference in how the dieters’ bodies reacted. They put all of the subjects on the same number of calories, and broke them into four groups, trying out variations on high- and low-protein and high and low-sugar plans. They found that all things being equal, reducing sugar helped people lose weight faster, even when overall calories remained the same. In short, a high-carb, low-sugar diet was the best for cutting both fat and cardiovascular risk.

Personal Trainer Wisdom: Hmmmm....the author says don’t count calories but everyone on these diets were on the same number of calories. The moral of the story here is that substance is king. The simple analysis of calories in vs. calories out isn't enough. Again, though, you can still have too much of a good thing (think: Watching Gilmore Girls over and over and over....). I've witnessed personal training clients gain weight while cutting out inflammatory foods and more. Keep your overall calorie count at the appropriate level for your body.

EAT MINDFULLY


Becoming more aware—not just of what you eat, but of every aspect of your daily life— can have a serious impact on your body and your overall health. In a 2015 study, Brown University researchers asked nearly four hundred people to complete a mindfulness-awareness survey. Then, they X-rayed the subjects’ bellies to determine their degree of belly fat. What they found was that the higher people scored on the mindfulness survey, the less visceral fat they were likely to have! In fact, people who are less mindful have, on average, an extra pound of fat inside their bellies.

Personal Trainer Wisdom: Mindfulness and meditation may not only help you minimize the emotional connection to your foods but they will also help you minimize your stress (which can also lead to less belly fat).

STOP THE SODA


Every can of Coke has the sugar equivalent of four Krispy Kreme glazed doughnuts. And the soda industry is doing every they can to help you forget that. Coca-Cola was recently unmasked as the number one sponsor of the Academy of Pediatrics’ HealthyChildren.org website, and it has given nearly $3 million to the academy over the past six years, according to The New York Times. And recent studies finding that a lack of energy expenditure in adolescents contributed greatly to the obesity crisis turn out to have been funded by Coke. Fight back by swapping your soda for unsweetened Honest Tea or Tejava Tea instead—each has zero sugar.

Personal Trainer Wisdom: Repeat after me "ALL flavored sodas (regular and diet) are treats not drinks....ALL flavored sodas (regular and diet) are treats not drinks....ALL flavored sodas (regular and diet) are treats not drinks....."

SKIP THE CHEMICALS


You’re probably eating them without even knowing it. “Ultra-processed” foods now make up more than half of all calories consumed in the United States, according to a 2016 report in the online journal BMJ Open. “Ultra-processed” means any product that uses a non-food substance (preservatives, emulsifiers, artificial flavorings) that you simply wouldn’t use in a recipe you were making from scratch. And that, by the way, is where 90 percent of all our added sugar comes from.

Personal Trainer Wisdom: If you can't pronounce the name of the ingredient in your favorite food, your body most likely won’t process it well. Your choice: Do you want your body to waste it's energy on foreign invaders or help you efficiently lose weight?

How else do you think you can lose a pound a day?

Picture Credit:
Zerobelly.com-Is your cup helping you gain weight?

More to Read:
Are you ready to try a few weight loss tricks from a personal trainer in Chicago? Check out 6 Things 'Successful Diets Have In Common.

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Article Credit:

Author: Michael Moody Fitness with excerpt sourced from the article " 14 Ways to Lose a Pound a Day " on Zerobelly.com.
"14 Ways to Lose a Pound a Day" Review
Learn how to lose weight from a personal trainer in Chicago.
 

"40 Ways to Teach Your Kids Healthy Habits" Review

Are you struggling to find ways to teach your kids healthy habits? I've found several easy ways that you can adopt today that will change your kids' health for a lifetime (from healthy habits list "40 Ways to Teach Your Kids Healthy Habits").

MAKE VEGGIES THE BASE OF EVERY MEAL


You wouldn’t build a building without a solid foundation, so why would you make a meal that’s got a less-than-solid core? Making vegetables the centerpiece of your meals means you’ll almost automatically eat fewer calories while loading up on vitamins, minerals, and fiber. This doesn’t mean eating only salad, either — stir-fries, curries, spring rolls, soups, and even enchiladas can all fit into this healthy eating plan.

Personal Trainer Wisdom: If you train your kids to make vegetables the center of each meal, they will be more likely to do the same. Not only create this type of plate but also discuss the reasons why you should choose these foods (think Popeye and spinach).

KICK SODA TO THE CURB


Soda is one of the worst offenders when it comes to sugar, calories, and high fructose corn syrup in our kids’ diets. Research suggests that soda is among the biggest contributors to our ever-growing obesity epidemic, and all those extra calories provide zero nutritional benefits. Give your kids a healthy start by saying to no soda, whether regular or diet. If they’re eager to enjoy a fizzy drink, give them unsweetened seltzer with just a squeeze of fresh lime or lemon juice,

Personal Trainer Wisdom: Luckily, kids aren't employed and receive a wage. They most likely would waste their whole paycheck on soda and candy. I grew up with a new 2-liter of RC in the fridge every other day. Let's be honest. If something is in the house, you or the kids are mostly to consume it. Resist the temptation and don't buy it. Instead, teach your kids about a healthy alternative to satisfy that want.

SWAP IN VEGGIES FOR NOODLES


Yes, it’s adorable to hear little kids mispronounce “spaghetti.” However, those white noodles you’re buying at the supermarket may have the not-so-adorable effect of prompting serious food cravings in your kiddos and adding to their risk of diabetes and obesity. Instead, buy yourself a spiralizer and make your own noodles from vegetables like zucchini and yellow squash. Not only are they preservative-free and lower in calories, but they’re also quicker to cook than your regular boxed pasta.

Personal Trainer Wisdom: While this substitution might be a tough sell, it can be convincing...especially if you invite them to help. Call it a nutritious edible art project! Spaghetti squash is also an option.

CUT OUT FRUIT COCKTAIL


Fruit is such a healthy and delicious snack, but somehow, companies have managed to make it bad for you in so many surprising ways. One such unpleasant iteration comes in the form of fruit cocktail, a syrup-laden, sugar-packed treat that’s marketed under the guise of health food. With way more calories and sugar than a fresh piece of fruit, tons of artificial dyes and preservatives, and potentially-obesogenic BPA in the can, you’re far better off giving your kids something else.

INSPECT LABELS FOR HIGH-FRUCTOSE CORN SYRUP


Even if you’re not a family with a shared sweet tooth, you may be eating more high fructose corn syrup than you bargained for. High fructose corn syrup is being added to everything from condiments to whole grain bread these days, so it’s of the utmost importance you read the nutrition labels before you put even seemingly-healthy items in your cart. Research conducted at Princeton University reveals that consumption of high fructose corn syrup caused greater increases in body fat, weight, and triglyceride levels in rats than consuming a greater number of calories in sucrose.

Personal Trainer Wisdom: I think we see a theme here. Any food served in syrup or with the word 'syrup' in the ingredients should be taken out of the cart. Why challenge your child's health with ingredients that can lead to obesity and diseases? Always choose the simple alternative (and it doesn't necessarily cost more money).

REPLACE MILKSHAKES WITH SMOOTHIES


Treat your kids to a healthy snack that tastes just like a milkshake, but without the calories, sugar, or fat. Vegan smoothies are a great way to give your kids a snack that feels like a treat, but is actually packed with vitamins, minerals, fiber, protein, and antioxidants, making it both filling and great for their health.

Personal Trainer Wisdom: With the right combination of fruits, vegetables, and seeds, your child won't know what they're missing. Don't give up when he or she refuses the first! Continue to experiment with different recipes and you may find a favorite (the same applies to you!).

CHECK FOODS FOR HIDDEN NITRATES


Nitrates are just one of the many preservatives that could be wreaking havoc on your gut health and immune system and may even contribute to the risk of cancer. Even worse, they’re found in countless kids’ foods, from pre-packaged lunches to deli meat. Make sure to inspect the ingredients list of your kids’ food for ingredients like sodium nitrate.

Personal Trainer Wisdom: "That sodium nitrate sounds tasty", says no one ever. If it isn't something that you would taste separately, it shouldn't be in your list of ingredients. While you want to find a quick lunch for your child, you don't need to settle for the cheapest or most convenient product (notice that I didn't say food). If you must serve a lunch meat, Boar's Head meats are the most natural on the market.

SAY NO TO MAYO


Bad news for mayo-phobes: even if you’d never willingly come in contact with the stuff, it may still be sneaking into your food. This high-calorie condiment is added to so many foods, from burger buns to salad dressings, that it’s far more difficult to avoid that you might think — and that means it’s in your kids’ food, too. Make sure you’re not contributing to the calorie creep in their foods by cutting out mayo at home and offering healthy, flavorful fats like avocado in its place.

Personal Trainer Wisdom: As you have found in your diet, little amounts of this and that can easily add up to extra weight. Make every calorie count and choose the most nutrient-dense option. Remember that mayo often offers texture not taste. Experiment with alternatives such as hummus, salsa, or avocado (with portion size in mind, of course).

MAKE HEALTHIER COOKIES


Sugar cookies and gingerbread men may be holiday staples, but for your everyday after school snack, there are healthier options to be had. Fruit-sweetened oatmeal cookies are an easy way to get your kids to eat healthier with no protest; simply combine oatmeal, mashed bananas, almond flour, chocolate chips, and baking powder and bake for a delicious cookie that you can’t believe are good for you.

Personal Trainer Wisdom: I love cookies. Still one of my favorite foods in life...next to my Grandmother's brownies (which I later found out were just brownies from a box). You and your kids should always enjoy the best of life without substituting every food choice with a untasty, healthy alternative. If sweets are part of the daily routine, though, something must give. There's a reason why scientists predict that 1 and 3 people will have or be on the path towards diabetes. You don't need to give up everything, but it's time to strategically replace what's necessary.

CUT OUT JUICE


While many juices may claim to be packed with all the health-boosting benefits of fruit, in reality, they’re doing little more than adding sugar and calories to your child’s menu. Instead, give your kids a healthy alternative by offering them whole fruit and water — the combination will fill them up with fiber and none of the sugar and high fructose corn syrup that’s commonly added to juice.

Personal Trainer Wisdom: Whether the juice is 100% natural or not, it is a carb explosion that send anyone down the path of diabetes (along with your cookies). Stick to the whole fruits and be mindful of the sugars and grains that you're feeding your child (and yourself).

LEAD BY EXAMPLE


You are your child’s first teacher and, ultimately, the inspiration for their behavior, so make sure you’re modeling good eating habits for them in your life. If your children see you regularly snacking on unhealthy foods, it’s likely they’ll emulate that behavior as well. Likewise, if you’re constantly discussing your weight and opting for diet foods or skipping meals, they may have a skewed outlook of their bodies and eating habits. Research conducted at King's College London reveals that parental modeling can do more to shape a child's risk of obesity than restricting their food.

Personal Trainer Wisdom: Modeling great behavior extends beyond the elimination of swear words from your vocabulary. Children are sponges, and they mimic the adult behavior around them. This statement says enough. The habits the develop at an early age could affect them for a lifetime. Sorry, Mom, you were wrong: Children can't eat whatever they want.

What other ways can we teach our kids to eat healthy?

Picture Credit:
Zerobelly.com-Are you responsible for your child's healthy habits?

More to Read:
Check out "The 40 Most Fattening Kids' Menu Meals" Review. This is a list of the most common food items on a kid's menu...and you might be surprised by their stats. Even if you don't have kids you may still want to avoid these foods.

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Article Credit:

Author: Michael Moody Fitness with excerpt sourced from the article " 40 Ways to Teach Your Kids Healthy Habits " on Zerobelly.com.
"40 Ways to Teach Your Kids Healthy Habits" Review
Learn how to lose weight from a personal trainer in Chicago.
 

"25 Ways to Get Healthier in One Minute" Review

If you're reading this, you're probably overwhelmed with a million tasks on your list. Have no worries! I chose the best ways to improve your health in just a minute (from the weight loss list "25 Ways to Get Healthier in One Minute")!

DRINK A GLASS OF WATER


The Institute of Medicine suggests that as much as 75 percent of the population is dehydrated at any given time. Unfortunately, drinking inadequate fluids can make you feel hungry, put a strain on your kidneys, and can make it harder for your intestines to effectively and expeditiously digest food.

Personal Trainer Wisdom: What is the proper amount of water that we need? While the general recommendation of 8 cups per day may be an adequate guide and goal, ultimately you need to be mindful of your physical self to determine your true need. Chances are that you'll never feel a burst of energy with enough water. On the other hand, you will feel tired or experience cramps when dehydrated. Check-in with your body every hour and assess your need before there is a deficiency.

STAND UP


Those long hours behind a desk are no friend to your waistline or health in general. However, it only takes a minute to combat the deleterious effect of this all-too-common habit. Researchers in Melbourne, Australia have discovered that alternating sitting and standing, as opposed to lengthy periods of just sitting, can reduce blood sugar highs and lows that can lead to hunger pangs, so if you’ve got a little time on your hands, stand up.

Personal Trainer Wisdom: Is there enough research to support this claim? I'm not sure yet. One thing we know for certain: Your hip flexors tighten while seated and may tilt your hips in a compromising position. Translation: Give your back some relief and extend your body from its sitting, flexed position.

GIVE SOMEONE A HUG


If you’re into it, and they’re into it, go ahead and give someone you love a big bear hug! Not only can giving your sweetie a squeeze burn a few calories, it can also improve your overall health. In fact, researchers at the University of North Carolina and the University of Pittsburgh have discovered that hugging can reduce your heart rate and blood pressure.

Personal Trainer Wisdom: Nevermind the miniscule amount of calories burning hugging someone (a little weird). No doubt about it: Giving hugs can lead to more positive interactions in your life...which may lead to less negativity and stress

TAKE A DEEP BREATH


Got a minute? Go ahead and take a few deep breaths. Mindful breathing is an easy way to relax when you’re feeling stressed, and research suggests it can help improve surgical outcomes, keep your heart rate steady, and lower blood pressure.

DO A ONE-MINUTE MEDITATION


All it takes is a minute to get a clearer mind and healthier body. Researchers at Johns Hopkins have found that meditation can relieve anxiety, physical pain, and even some symptoms of depression, so if you find yourself with a minute to spare, try channeling your inner om.

Personal Trainer Wisdom: Breathing...meditation...mindfulness...know these terms-they're probably missing from your life. Anytime a personal training client exhibits a limited range of motion or tightness in a stretch I always ask them to take a deep breath. You might be surprised how this simple strategy will reduce tension in the body and increase the range of motion. Just imagine what a collection of deep breaths and a focus can achieve during meditation!

SIP SOME TEA


Not a coffee drinker? Not a problem! Sipping a glass of green tea can help increase your energy level and may even help you slim down faster. Just make sure you're opting for an unsweetened version — many of the green teas you'll find at the supermarket are loaded with sugar and high fructose corn syrup.

Personal Trainer Wisdom: How many hyperactive tea drinkers do you know? They always seem relaxed to me...especially as they sit, relax, and sip. Take note: You may need to slow down your life to improve your health. Don't forget that not all tea is the same. Read the box!

REST YOUR EYES


A mere 60 seconds definitely isn’t enough time for a nap, but it’s plenty of time to give those peepers a break. The American Optometric Association recommends taking regular breaks from staring at your computer screen to prevent eye strain, so if you’ve got a minute to spare, give yourself some shut-eye.

Personal Trainer Wisdom: Most strain to any part of the body isn't good. The same principle applies to your eyes.

How else can you improve your health in one-minute?

Picture Credit:
Zerobelly.com-Is the key to better health in your cup?

More to Read:
Are you ready to try a few weight loss tricks from a personal trainer in Chicago? Check out 6 Things 'Successful Diets Have In Common.

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Article Credit:

Author: Michael Moody Fitness with excerpt sourced from the article " 25 Ways to Get Healthier in One Minute " on Zerobelly.com.
"25 Ways to Get Healthier in One Minute" Review
Learn how to lose weight from a personal trainer in Chicago.
 

"43 Healthy Changes to Make Before Your Next Birthday" Review

Whether you're trying to lose weight or achieve your best self, this list is worth cut and pasting onto your phone (from the health article "43 Healthy Changes to Make Before Your Next Birthday"). I chose the best ones for the list below of course.

1. EXERCISE EVERY DAY

2. CUT DOWN ON BOOZE

3. EAT MORE HEALTHY FATS

4. USE FOOD FOR FUEL, NOT FUN

5. SPEND MORE TIME OUTDOORS

6. BOOST YOUR B VITAMIN INTAKE

7. REDUCE YOUR SALT INTAKE

8. EAT MORE VEGETARIAN PROTEIN

9. ADD SOME NUTS TO YOUR DIET

10. CUT OUT TRANS FATS

11. START YOUR DAY WITH A WORKOUT

12. BOOK IN SOME RELAXATION TIME

13. FORGET FRIED FOODS

14. SKIP THE SODA

15. LEAVE A FEW BITES ON YOUR PLATE AT EACH MEAL

16. SWAP OUT COCKTAILS FOR RED WINE

17. SKIP THE ARTIFICIAL SWEETENERS

18. UP YOUR OMEGA-3 INTAKE

19. TAKE UP A HEALTHY HOBBY

20. CUT OUT SMOKING

21. SIT DOWN FOR MEALS

22. MAKE HEALTHY FRIENDS

23. START YOUR DAY WITH A SMOOTHIE

24. TRY NON FOOD-BASED DATE NIGHTS

25. OPT FOR THE STAIRS

26. KEEP A FOOD JOURNAL

27. TURN LUNCH HOUR INTO POWER HOUR

28. CUT DOWN ON YOUR GRAZING

29. MAKE WALKING A PRIORITY

30. TURN OFF THE TV AT DINNER

31. BOOST YOUR ANTIOXIDANT INTAKE

32. TRY OUT SOME DAIRY ALTERNATIVES

33. COOK YOUR MEALS AT HOME

34. ENJOY A HEALTHIER HOLIDAY MENU

35. GET MORE SLEEP

36. STOP OBSESSING OVER THE SCALE

37. LEARN TO LOVE YOUR BODY



Need more insight on the list above? Check out the full article:

43 Healthy Changes to Make Before Your Next Birthday

What other healthy changes will you make before your next birthday?

Picture Credit:
Zerobelly.com-Will you reach new heights before your next birthday?

More to Read:
Are you ready to try a few weight loss tricks from a Chicago personal trainer? Check out 10 Secrets to Lose 25 Pounds Now.

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Article Credit:

Author: Michael Moody Fitness with excerpt sourced from the article " 43 Healthy Changes to Make Before Your Next Birthday " on Zerobelly.com.
"43 Healthy Changes to Make Before Your Next Birthday" Review
Learn how to lose weight from a personal trainer in Chicago.