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Do You Have To Give Up Cheese To Be Healthy And Lose Weight?

Do You Have To Give Up Cheese To Be Healthy And Lose Weight?

If you’re like many people, you’ve read about the give up cheese to be healthy and lose weight, but that’s not so. Not all types of cheese are alike. For instance, if you purchase cheese that came from the milk of grass fed cows and certified organic, you’re on the right road to healthier eating than opting for highly processed cheese with additives, low fat cheese or ones that have come milk from cows that have been treated with hormones or antibiotics. Some of the non-organic cheese comes from milk from cows that have animal by products, plastic pellets and even manure in the feed for roughage or bulk.

Lactose intolerance doesn’t have to stop you from eating cheese.

Not all cheese products have the same amount of lactose in them. Some cheese is quite low in it. You need to look for cheese with trace levels of lactose, those below 0.5 grams. You’ll find cheese like this is naturally aged, where the lactose is removed when the whey drains off the cheese. Cheese in this category include camembert, cheddar, Provolone, Gouda, blue, Parmesan and Swiss.

What about the fat?

Too often people choose the low or no fat option, thinking it’s better for them. Everyone needs some fat in their diet. Other ingredients, far less healthy, are added to give more flavor. Not only is full fat cheese healthy, it makes you feel fuller, making it easier to lose weight. A 12-week study in Australia used 40 subjects who volunteered to go on a low calorie diet. The group was divided by those who ate a traditional calorie-reduced diet with three servings of cheese and those who ate a low calorie diet but included two more servings of cheese, low fat milk and yogurt. Who lost the most weight? The group that included more dairy. They also lowered their blood pressure and reduced abdominal fat the most.

Cheese has been given a bum rap.

While all dairy products have been villified and the fat removed from some to “make it healthier,” it’s just not true. Cheese eaters get an amazing combination of nutrients with health benefits that often weren’t recognized previously. One study showed that eating high-fat cheese even raised the HDL—good—cholesterol. The 12-week Danish study used 140 subjects divided into three groups. One group ate 80 grams of high-fat cheese, the second ate 80 grams of low Some cheese, such as Roquefort, has been linked to improved cardiovascular health and longevity. It offers anti-inflammatory properties.

  • Cheese can be a good source of amino acids, omega-3 fats, vitamin B2, B12, A and D.
  • Cheese from unpasteurized milk from grass-fed cows raised in the pasture, rather than confined in feeding stations may be hard to find, but well worth getting. It’s heart healthy and boosts your metabolism, plus far tastier.
  • Cheese from grass fed cows also has the perfect ration of Omega6 fats to Omega3, contains more CLA—a potent cancer fighter and is higher in nutrients like calcium, magnesium, beta-carotene and Vitamins A, D, C and E.

Why Aspirin And Ibuprofen Aren't The Best Pain Options

Why Aspirin And Ibuprofen Aren’t The Best Pain Options

If you have an occasional headache or use pain medications occasionally for muscle pulls or aches and pains, you probably won’t have any problems. But for people who have chronic pain, aspirin and ibuprofen aren’t the best pain options. New studies show that long term use can lead to serious conditions that affect the kidneys, bones, hearing and even the heart. They may increase your risk for heart attack according to the latest studies. That’s not even mentioning the harsh results on the stomach. There are other options for people suffering from constant pain that don’t have the same side effects.

Not all NSAIDs—nonsteroid anti-inflammatory drugs—have the same dangers.

While ibuprofen and naproxin may increase the risk for heart disease when taken long term, aspirin actually is linked to protecting the heart and acetaminophen has no effect either way. That doesn’t mean that long term use doesn’t create problems. Stomach problems and bleeding or ulcers can be a problem when using aspirin for long term pain relief. Kidney disease and bleeding in the digestive tract, plus increased risk for stroke, heart attack and high blood pressure may come with acetaminophen.

Try an alternative like white willow bark.

White willow bark was the original aspirin used the same pain relieving ingredient, salicylic acid to relieve pain, but unlike the synthetically produced salicylic acid, it doesn’t hurt your stomach. In fact, the ingredient, salicin, in willow bark actually converts to salicylic acid in the stomach. The contents of the willow bark is anti-inflammatory and brings pain relief.

Consider another anti-inflammatory, turmeric.

Yes, that powder that turns food the rich golden color and is found in many Indian dishes is also a potent anti-inflammatory. You can sprinkle it onto your food or throw a bit into the next smoothie. If nothing else, it gives great color to the dish. Turmeric also has other health benefits from improving your skin to fighting off Alzheimer’s. That’s because many conditions are caused by inflammation and it helps prevent it. The curcumin in turmeric lowers the enzymes responsible for inflammation.

  • Studies have shown that using omega-3 fatty acids regularly, like those found in krill or fish oil, nuts or seeds, helps lower pain and reduce inflammation for people with arthritis.
  • Ginger has been shown to be a top anti-inflammatory and stops inflammation before it develops into inflammatory compounds, like aspirin and other pain relievers. It goes a step further and breaks them down, while also neutralizing the acidity in the joints. Ginger tea is good for pain.
  • You can reduce pain from muscle injuries with capcaicin, the substance that makes chili peppers hot. You rub it onto the affected area and it blocks the transmission of pain signals.
  • If you’ve ever wondered why soaking in Epsom salt is effective for muscle pain, migraines and fibromyalgia, it’s the magnesium in it that enters the body transdermally—through the skin. You can also boost your magnesium by munching on sunflower seeds and pumpkin seeds.

Eat Healthy, Workout And Think Clearer

Eat Healthy, Workout And Think Clearer

You may think that spending all your spare time reading and doing research will help you achieve the most, but studies disagree with that. You need to spend some time getting exercise and trade that Latte for some healthy food and drink. When you eat healthy and workout, you’ll end up thinking clearer and best of all, maintain better brain function even when you age. There are many studies showing the beneficial effects of exercise for improved cognitive functioning, memory and the prevention or improvement of dementia and even Alzheimer’s disease.

It’s important for brain health no matter what your age.

Studies show that children who exercise at least 60 minutes a day get better grades in school. The exercise doesn’t have to occur all at once. It can be 15 minutes four times a day, two half hour sessions or other combinations. It doesn’t have to be organized exercise classes, but can include anything from a game of tag to riding bikes.Other studies show that college students who regularly exercised also had improved GPAs. Exercising helps build new neural pathways to improve learning.

Starting early can provide huge benefits later.

One study showed that people with better cardiovascular fitness had a better chance of higher verbal memory scores, improved psychomotor speeds (physical reaction times) and even executive functions, help you accomplish things and include time management and attention control. What’s more, those who were fit at age 25, had improved response at age 43 all the way to 55. Many studies show that regular exercise can also improve your performance at work by improving memory, cognitive functioning and improved concentration.

Many studies show that exercise is beneficial for seniors.

While there’s no doubt that exercise helps seniors to be healthier and improve their ability to do the functions of daily living, one study at Goethe University Frankfurt tried to find out why exercise was beneficial for seniors. The study showed that regular exercise helped boost brain metabolism, as it promoted overall fitness. The improved brain metabolism helped to prevent the increase of choline in the brain, which can identify loss of nerve cells. It also occurs in Alzheimer’s disease.

  • Stress creates many changes in the body. It also has a negative effect on mental functioning, memory and cognitive thinking and a contributing factor to Alzheimer’s and dementia. Exercise is a stress buster.
  • Exercise increases circulation, which boosts blood and oxygen flow to the brain, improving brain functioning. It also helps relieve stress that can make the brain foggy and improves focus.
  • When you do exercises that are good for your heart, you’re also improving your brain functioning. It also boosts hormones that make you feel good, so can help relieve depression, which can slow thinking processes.
  • Eating healthy is also part of a program for a healthy brain. Avoid sugary products and go heavy on spices like turmeric and cinnamon.

Create A Better Workforce With Fitness

Create A Better Workforce With Fitness

What employer doesn’t want to have the best possible workers. You may already think you do. No matter how good they are, you can create a better workforce with fitness programs that provide a number of benefits for both of you. Helping employees get fitter can be as inexpensive as having a walking meeting or simply moving the equipment a distance so the employees have to take a break from sitting and walk to finish their work. It can be as expensive as putting in a gym for employees to use and giving a bonus for the best results.

No matter what your size, group sessions with a personal trainer can be a huge bonus for all employees.

Whether you’re a four man shop or a four hundred person facility, using the services of a personal trainer for your employees reaps huge benefits for a relatively inexpensive cost. Some insurance companies even lower premiums for employers that take this proactive approach, so it’s wise to check that out, too. Don’t worry, everyone doesn’t have to be at the same fitness level and nobody will feel left behind or bored. Trainers create individual programs for each participant. Even though it may look like everyone has the same workout, each person has a different goal that varies in form, intensity and number of repetitions based on the trainer’s assessment of the person’s fitness level.

Having a fitter workforce can lower sick days.

Each year in the US, worker illness and injury costs American companies 225.8 billion dollars. Even when employees don’t call in sick, some employees are coming to work ill, which lowers their productivity. As the work force faces more sedentary jobs, obesity also becomes a problem, as does chronic illness like diabetes and heart conditions. To reduce the risk of these chronic illnesses, a program of regular exercise and a healthy diet is often recommended. Personal trainers often provide both dietary information and a program of exercise. One interesting fact is that exercise programs can often lower injury rates, particularly those based on functional fitness.

You’ll watch office stress melt away at each session.

Not only is there tons of stress relief from each workout session, you’ll often find there’s bonding going on too. Bickering and backbiting tends to be less prevalent and employees often find they really like one another when they get together outside of the traditional office setting. The workouts are tough for everyone in the group, so everyone has empathy. You’ll often see people cheering each other on to victory.

  • You can add to employee health by taking extra steps. Provide fresh fruit for snacks or other healthy option during meetings, rather than the traditional Danish, cookies or donuts.
  • Give employees a bonus if they ride their bike to work or walk. For those that live a distance, where it’s just not possible, extend the offer to a combination of taking the train and biking the rest of the way. It’s eco friendly, too.
  • Groups who exercise together, tend to work harder than people who exercise alone. Your employees will see better results, not only from having a personal trainer, but also from working out in a group.
  • Providing healthy benefits, like working out with a trainer, can improve your employees morale and also boost their productivity. Exercise helps improve cognitive thinking.

A Healthy Diet And Exercise Can Give You A Great Smile

A Healthy Diet And Exercise Can Give You A Great Smile

Staying away from sweets and eating foods high in calcium, vitamin D, vitamin A, vitamin K3, iodine, zinc and phosphorous from a healthy diet, plus brushing and flossing are just the basics for keeping your pearly whites healthy. They’re what most people identify as the pillars for good dental health. Did you also know that exercise can give you a great smile?

There are some things you have to change to prevent dental problems.

One study showed that people who exercised rigorously and spent long hours at the gym, such as an endurance athlete like a distance runner, actually had more problems with dental caries than those who did not. Scientists identified two reasons for this. One was breathing through the mouth and the other was drinking excessive sports drinks that often contained sugar. Breathing through the mouth dried it out and created an environment perfect for germs to grow. Take a cue from yoga masters and use their breathing techniques. Inhale through the nose and exhale through the mouth to protect your teeth during a hard workout.

It’s not just cavities that attack teeth.

Periodontal disease, gum disease, can destroy your smile by creating inflamed gums and after a time, causing the loss of teeth. Being more active and exercising regularly can help. People who had a lower BMI showed a lower risk for periodontal disease. Another study showed that exercising at least three times a week could cut the risk of gum disease in half. If you smoked, there wasn’t any difference. Perhaps the cause was that smoking tends to dry out the mouth.

  • Weight bearing exercises help build stronger bones and prevents osteoporosis. Bone loss can occur anywhere, including the jaw. Studies show that exercise helps prevent bone loss in the jaw and keep teeth anchored tightly.
  • Include food high in vitamin A in your diet to help maintain a healthy smile. Foods high in this vitamin include eggs, carrots, spinach and cantaloupe.
  • Drink green tea every day to reduce your risk of losing teeth. A study at Tohoku University Graduate School of Medicine in Japan foun that people who drank one cup of green tea each day, benefitted from the catechin polyphenols in the tea that killed bacteria causing periodontal disease and tooth decay.
  • Drink water frequently during workouts, since one study showed that high endurance athletes had a change in their saliva and the amount they produced. Saliva not only protects teeth, it helps them remineralize teeth.

Workouts For People Over 50

Workouts For People Over 50

If you’re like many people who are closer to retirement than most or actually retired, your life revolved around your kids and once they left home, you have few outlets or activities. Most of your friends are also more involved with family, so socializing tends to be family get-togethers that mostly revolve around food and talk. The more sedentary lifestyle takes its toll, which is why workouts for people over 50 are so important.

Age is really all in your head.

Sure the body doesn’t react as quickly as it did or mend as fast, but if you think you’re old, it’s even worse. You have to be reasonable, but that doesn’t mean you can’t get fit or tackle some of the fitness goals you hoped to achieve when you were younger, but didn’t have the time. It’s never to late! One man could barely walk a few steps because of his age (basically, lack of exercise and body—not calendar—age) and obesity. He started slowly, going walking as far as he could. Eventually, he made it a block, then two and today he shed almost two hundred pounds and can RUN marathons. When you persevere, anything is possible.

The benefits of working out as you get older.

When you workout regularly it helps the body to regain much of that youthful vigor. It helps prevent and even control or reverse, serious conditions such as heart disease, high blood pressure, diabetes and osteoporosis. It lifts the spirits and aids in reducing depression that can occur for empty-nesters. It improves bone density, lowers blood pressure and dramatically improves the quality of life. Too often people feel they’re too old to start exercising, take to the couch or chair and it becomes a self-fulfilling prophecy. To stay younger longer and even turn back the hands of time, exercise and a healthy diet are mandatory.

You need all types of exercise no matter what your age; strength, flexibility, balance and endurance.

Lifting weights isn’t just for men or for the young, both men and women past the age of 50 can benefit from strength training. It helps reduce injury and prevents osteoporosis and slows or reverses muscle wasting. You can do it with weights, body weight or resistance bands. Flexibility exercises help prevent injury and keeps joints and muscles loose and pain free. Endurance exercises are heart healthy and balance workouts help reduce the risk of falls.

  • Exercising can keep you more mentally alert too. Not only does it help fight dementia, studies show it can slow Alzheimer’s.
  • Staying fit improves the quality of life and can help you remain independent longer.
  • If you find that as your age increases, so does your weight, exercise can reverse that trend. You’ll shed pounds easier and look years younger.
  • A personal trainer can create a program designed especially for your level of fitness, special needs and goals.

Get Your Kids Excited About Fitness

Get Your Kids Excited About Fitness

There are so many activities to do with the kids, you need to select ones that will offer the most benefits for the time spent. You can’t be everything or do everything for your kids, but you can take steps to get your kids excited about fitness. Today, aside from kids whose parents put them on the fast track to Olympic challenger or college scholarship, often spend more time playing video games or in front of the TV. It’s time to change that and put activity back into their life, but it requires you to be part of the equation, not just coaching from the sidelines.

Get a “two-fer” when you exercise.

You’ll always get good bonding time that kids will remember forever, but you can also get another benefit, besides healthy exercise and bonding. If you choose hiking and exploring as part of the program, there’s a lot to learn in nature. Even kids who are more involved in science will appreciate a day spent walking at the museum. It’s not a get-your-heart-pumping-fast workout, but walking is a healthy way to exercise.

Play games or do yard work to build strength.

When you have the right attitude, everything can be fun. Something as simple as moving a dining room chair can become part of an imaginary game of saving the world from a monster. Raking leaves brings big rewards when you let the children jump in the pile when they’re done. Sure, that means more raking, but it also means more exercise for everyone and lots of fun. Check your logic at the door and see the world through the eyes of a child. You’ll find some of the simplest things can be fun and may even change your mind about exercise.

Workout together.

Turn on the music and start working out, sharing your exercise program with the kids can be fun. While there are all types of ways to get exercise, an actual workout can be fun too. There are kid friendly routines or they can join you in your workout, as long as it’s not high intensity weight training. Let them do as much as they can. You’ll be amazed at how well they do. Make it fun with balance balls and don’t worry if they goof off and giggle a bit. Teach them the right form for each type of exercise and include body weight exercises like squats, push-ups and planks. Keep it fun and enjoy the time together.

  • Turn on the music and spend a few minutes dancing with the kids. It doesn’t have to be formal dancing, just getting your body moving is enough.
  • Your personal trainer can help you pick the exercises to share with your kids. While you may not be able to gauge the number of reps, your kids will let you know when they’ve had enough.
  • Try to mix it up a bit and include a variety of things for family fitness, from laser tag to bike riding. Let each person have a turn in picking the activity they want to do.
  • Your attitude toward fitness is what sets the stage for their attitude. Always keep it positive and never refer to exercising as punishment or something you hate to do.

Get Fit In 30 Minutes A Day

Get Fit In 30 Minutes A Day

If you’re on a busy schedule, you still can treat your body to the pleasure of achieving fitness and getting strong. You can get fit in 30 minutes a day. The amount of intensity you put into the exercise will make the difference. If you’re walking 30 minutes a day, it’s good enough to keep you fit, as long as you don’t need to lose weight or want to significantly change your body. You need flexibility and strength training, too. It also depends on how many days a week you exercise. If you walk 30 minutes a day, every day, you’ll do your body a favor, but it doesn’t change the need to include all types of exercises.

A personal trainer uses scientific methods to create a workout program designed especially for your needs.

When you workout with a personal trainer, he or she will create a program that’s designed to get the most out of the exercise time you have. You’ll be working at a higher intensity level, so you can’t do this type of workout every day. Your body needs time to heal and rebuild. You can supplement it with walks in between sessions. Your trainer will guide you on the right type and length of exercising.

High intensity, full body exercises get the most bang for the time spent.

There are so many ways to get full body exercises that hit all areas of fitness; strength, flexibility, endurance and balance. Kettlebells, weights, crossfit and other programs are perfect for producing results fast and working all areas of the body. Kettlebells are especially good if you want to burn calories fast. A good kettlebell workout burns more calories than other workouts, gives a full body workout and hits all areas of fitness.

You get back what you give to the workout.

If you put little effort into your workout, you’ll get minimal results. To get the best results, you need full focus and full effort. Thirty minutes is definitely enough time to get the strength building, calorie burning effects you hope for, but not if you’re only going a low speed and intensity. That’s why trainers assess your level of fitness first and create a program designed to work you toward your maximum potential.

  • health benefits from logging in 150 minutes of exercise a week. That means just five short 30 minute workouts can do the trick.

Supplements For Leaky Gut

Supplements For Leaky Gut

Leaky gut syndrome can come from a number of different causes. Basically, leaky gut comes from the tight contacts of the intestinal lining that are semipermiable, breaking apart from the release of zonulin, that makes the opening wider. That allows toxins, food particles and other items to escape your intestines and go into your blood stream. It plays havoc with your body. Some of the causes are infection, stress, age and toxins, however food can be a big problem, too, especially dairy, sugar and excess alcohol. Sometimes supplements for leaky gut can help.

Leaky gut can cause a number of symptoms.

If foreign bodies enter your bloodstream, no matter where they came from, the body sets up an immune response. That can create a number of conditions ranging from autoimmune disease—including celiac disease—to gas, IBS and bloating. Hormonal imbalances, allergies, chronic fatigue, fibromyalgia, asthma, acne and eczema, candida overgrowth and food allergies or intolerances may be attributed to leaky gut. So can depression, ADD, ADHD and anxiety.

Finding the irritant is top priority.

Irritation of the digestive tract is the primary cause. Before you can heal the leaky gut, you must find what caused the irritation in the first place. One way is to go on an elimination diet that removes common irritating foods and gradually reintroduces them one at a time to isolate the cause. However, things like stress and even over the counter pain relievers can also produce leaky gut.

Replace the necessary bacteria and nutrients in your diet.

Lack of digestive bacteria can be a cause that supplements can help. Since leaky gut can come from aging or after a bout with illness that required antibiotics, it makes sense that you might need to replace or boost the level of beneficial bacteria. Adding back digestive enzymes, such as hydrochloric acid and bile acids, also can boost your digestive abilities and eliminate leaky gut, but not if you’re still involved in consuming the offending factor or succumbing to the cause. You may also need additional supplements to repair the damage that’s already occurred. L-glutamine is one amino acid that can help rebuild the lining. To help with damage from stress, you can eliminate stress by working out regularly. I had one client that helped to relieve a chronic stomach problem by starting a workout program. It seems stress was the biggest cause.

  • Eating healthy and avoiding sugary products also helps solve the problem of leaky gut. So does cessation of excessive alcohol.
  • A diet high in fiber can help your beneficial bacteria to live. Make sure you include it in your diet.
  • Licorice root can help maintain the mucosal gut lining, especially if the problem comes from emotional stress.
  • Bone broth, which is good for hair, teeth and a wide variety of other bodily functions, also aids in gut health. It contains collagen and collagen that has essential amino acids and glycine. These help rebuild the intestinal lining.

How To Lose Body Fat

How To Lose Body Fat

Every day someone asks one of the staff how you lose body fat. Losing weight is not rocket science, you need to eat fewer calories than you burn. If you want to shed one pound, just burn 3500 more calories than you eat and the pound disappears. However, losing fat is more specific than just losing weight. It requires a few extra steps. Aerobic exercises will burn fat, but it also burns muscle tissue, too. That makes it even harder to burn more fat.

The more muscle tissue you have, the easier it is to burn off calories.

If you’re overweight and flabby, you’ll have a harder time shedding pounds than you would if you’re muscular and overweight. You’ll also look thinner because muscle tissue is denser. That means it takes a smaller container—think of your body as that container—to hold carry the same number of pounds of muscle tissue as fat tissue. You’ll look bigger the more fat you have. Muscle tissue requires more calories to maintain than fat tissue does, so you burn more calories too.

Use strength training exercises rather than aerobics to shed weight.

While you need both types of exercise to be your fittest, aerobic exercise burns both fat and muscle. The less muscle tissue you have, the harder it is to lose weight. Strength training builds muscle tissue, making it easier to burn the fat. In fact, you’ll specifically burn fat.

Get plenty of sleep.

That may sound counterproductive, but in reality it’s true. During the day, while you’re eating, your body converts all types of foods to energy; carbs, fats and proteins. If you’re short on caloric intake, it converts both fat and muscle tissue to energy. At night, your body exclusively burns fat. Too much sleep slows the energy burning process, but too little does also. Get a good night’s sleep to get rid of excess fat and look your best. It also helps prevent the urge to grab a sugar filled snack for extra energy.

  • Drink plenty of water. Often people think that they’re hungry when they’re really thirsty. Water also fills you up without filling you out and helps flush out toxins.
  • Try some fat burning foods. Some foods burn more calories than they contain, yet they still provide extra nutrients. Celery is probably the best known, but there are others, which include lean protein.
  • Cheat on your diet occasionally. Don’t be tied to calorie counting, but focus on healthy eating. There’s no falling off a diet when you eat healthy and feeding your body more at a meal every week or two can keep your body burning calories full force.
  • Track your inches instead of your weight. Since muscle tissue weighs more per cubic inch, you need to check both weight and inches to get the best picture of your progress.