background preloader

Fitness & Health

Facebook Twitter

A fat lot of good fat. 3 Exercises for Boosting Your Weight Loss Willpower. Going cold-turkey and entirely avoiding temptation may seem like a good idea to nix cravings. But that's not always the case. What we avoid or pull away from will find us and often do more damage. What we confront head-on becomes known to us, and we quickly learn to beat it. More: 5 Metabolic Myths Holding You Back from Fat Loss The right approach? Attack the problem head-on. Guess what happened? More: The Most Common Diet Trigger Foods Hiding in Your Kitchen So my brain said, "Hmmm, I am eating a dessert, and I am taking only three bites.

Here are three exercises for building "skillpower," from the easiest to the hardest. 10 Nutrients Scientifically Proven to Make You Feel Awesome. Want some pep in your step? Perhaps a dash of good cheer? (Who doesn’t, right?). Look no further than the grocery store’s shelves. Foods rich in vitamins, minerals, and fatty acids are not only super healthy, but can also increase happiness, lessen symptoms of depression, and quell anxiety . How can foods improve our moods? It all comes down to the brain. Try one of these foods for a mid-day pick-me-up, to promote long-term happiness, or to ward off the nagging worry that you forgot to lock the front door (You did remember, right?). A bit about the units used below: Mg (milligram) is the typical unit of measurement for nutrients and 1,000 mg equals 1 gram. 1. The most abundant mineral in the body, calcium plays an important role in maintaining strong bones and healthy blood vessels, and in reducing the risk of Type 2 diabetes.

RDA: 1,000 mg per day for adults Food Sources of Calcium: 2. A trace mineral found in small amounts in the body, chromium helps the body metabolize food . 3. 4. 15 New Superfoods. 1. NutsNuts are New American Diet smart bombs. They 're packed with monounsaturated fatty acids, those good-for-you fats that lower your risk of heart disease and diabetes and, according to new research, help you control your appetite. Researchers from Georgia Southern University found that eating a high-protein, high-fat snack, such as almonds, increases your calorie burn for up to 3 and a half hours. And just one ounce of almonds boosts vitamin-E levels, increasing memory and cognitive performance, according to researchers at New York Presbyterian Hospital. In another study, people who ate pistachios for 3 months lost 10 to 12 pounds on average. 2. Plus, a recent review of more than 25 published studies on protein that concluded that egg protein helps boost muscle strength and development more than other proteins do because of its high concentrations of the amino acid leucine. 3. 4. 5. 6.

So what kind of fish should you eat, and how can the New American Diet help? 7. 8. 9. 10. 11. 12. How to Improve Your IQ. Bad Habits - Why You Should Cool Down After A Workout - 7 Things You’re Doing After the Gym That Are Wrecking Your Body. BBC iWonder - How do you eat like a Premier League footballer? The 10 Most Filling Foods for Weight Loss | TIME. If you were to describe The Perfect Food, it might go something like this: healthful, delicious, bigger than a morsel and filling enough to fight hunger for hours. “Foods that promote satiety”—a feeling of lasting fullness—”do exist,” insists David Katz, MD, founder of the Yale University Prevention Research Center. What makes some grub extra satisfying? “Fiber and protein can help,” says Barbara Rolls, PhD, author of The Ultimate Volumetrics Diet. Getting more bang for your bite matters, too: Low-energy-density foods, which yield big portions for few calories, “allow you to eat more without gaining weight,” Rolls says. Want some of that?

Make room for these secret-weapon The 25 Best Diet Tricks of All TimeBaked potato The potato has been unfairly demonized—it’s actually a potent hunger tamer. Feel even fuller: Eat baked and boiled tubers skin-on to get more fiber for just 160 calories a pop. Eggs The 20 Best Foods to Eat for Breakfast Bean soup Greek yogurt. 7 Healthiest Foods on the Planet | Eat This Not That. By Cecelia Smith Some foods are so healthy they earn the title of “super foods.”

They’re edible ammo, the Power Rangers of the produce aisle—color-coded, disease-fighting ninjas with superior strength and unique weaponry to enhance immune function, combat an army of health antagonists and help you lose weight. They are, in fact, the healthiest foods on the planet. What are these foods? And how can you get your fill? An apple a day keeps the doctor away—at least if you keep the peel on. Get the Benefits: Tart Granny Smith apples reign supreme when it comes to healthy fiber and polyphenol content, research suggests.

Lentils are like the Chuck Taylors of nutritional all-stars—old-school, somewhat pedestrian in style, yet hugely popular the world over. Get the benefits: Replacing meat with lentils can increase a recipe’s fiber content while lowering saturated-fat. Adults crave it, kids will eat it, even horses love it. Get the Benefits: A cup of watercress provides 4 calories. How to Flatten Your Belly Without Diet or Exercise. Best sources of protein. Protein is an essential nutrient, responsible for multiple functions in your body, including building tissue, cells and muscle. Everyone needs protein in their diet, but if you do endurance sports or weight training you’ll need to increase your protein intake, and to factor it into your training routine at specific times to reap its muscle-boosting benefits.

For sporty individuals a daily dose of around 1g of protein per 1kg of body weight is recommended. After exercise, protein is particularly important since muscles need it to recover and grow. A portion of protein (15-25g) is recommended within 30 minutes of exercise, when your muscles are particularly receptive to protein synthesis. What to eat Proteins are made up of a collection of 20 amino acids. Like simple and complex carbohydrates, proteins are absorbed at different rates in the body. Good protein sources Eggs King of food protein is the humble egg. MilkDairy foods are packed with protein and contain bone-building calcium, too. Five things you should do after a workout. After a workout you should be feeling great, not stiff, sore and exhausted. Follow our five post-gym tips to make your session count from beginning to end. 1. Cool down Walking back to your car doesn’t count as ‘cool down’. 2.

Your muscles will continue to work out for around 20 minutes after you finish your gym session. 3. You may have been drinking diligently throughout your workout, but your body continues to sweat even after you’ve left the gym. 4. People sweat; sweat smells. 5. OK, this is one for the hardcore fitness buffs. Eat More Protein - How to Bulk Up When You're Skinny - ChaCha.

Content From The Web:Content From The Web:Content From The Web:Content From The Web:Content From The Web: Eat More Protein 1 of 8 Being naturally skinny isn't always fun, and that's especially true once you start hitting the gym. Those with a slim body type have a lot of trouble putting on any weight, and that includes muscle. It will take dedication and a lot of hard work if you want to bulk up when you're skinny. If you think you're ready, follow these tips! The first step is fairly simple. Your body needs protein to gain muscle mass, which means you need to eat more protein in your diet. FishChickenBeefMilkCheesePeanut Butter. 27 Effective Tips for Men to Look Younger | Mobile Likes. 5 healthy ways to satisfy your sweet tooth. Whether it's a late night craving or a bit of workday stress, having a sweet tooth can be a struggle if you're trying to keep a healthy diet. While a few treats here and there won't completely derail your healthy eating efforts, they aren't something you should have every day.

If your need for sweet treats seems like it's too much to overcome, consider swapping the sugar for one of these healthier alternatives. Banana "ice cream" and frozen yogurt buttons With a simple recipe and a delicious flavour, the texture of this treat will give you the feeling of eating a luxury ice cream. To make it, all you need to do is freeze a ripe banana (take the peel off before freezing for best results) and then blend it. You can put it in a blender or even feed it through your juicer. For another frozen treat, try making frozen yogurt buttons. Get Moving While it's not going to be quite the same as demolishing a box of biscuits, one of the best ways to hit back at sweet cravings is to get active.

- Get-Big Fuel. Get Low: Deep Squats Are the Best Squats. The humble squat might just be the most effective exercise you can do: It engages the entire lower half of the body, including the hips, glutes, quads, hamstrings, and calves, while also hitting the core, shoulders, and back. A perfect squat is a symphony of muscular coordination throughout the entire body, achieving the rare feat of simultaneously building muscle and burning fat thanks to its high metabolic demand (read: it burns a lotta calories because it works a lotta muscles).

But how low should you go? Let’s end the suspense: The perfect squat is a deep squat, with the hip crease going all the way past the knees (or “ass to grass,” as some eloquently put it). Deep squats recruit more muscles, burn more calories, and are particularly good for building a nice, strong butt. (And who doesn’t want that?) But there’s a lot more to this exercise than one might think. But Aren’t Deep Squats Bad For You? No! So long as there’s no history of injuries, “ass to grass” is the way to go. 1. 2. 23 Science-Backed Ways to Reduce Stress Right Now. Whether it's related to an issue at work, a fight with a friend, or problems with family, everyone feels stressed sometimes.

In fact, 54 percent of Americans are concerned about the level of stress in their daily lives. And while therapy can help (come on, everyone's thought about laying on that infamous doctor's couch at some point), most solutions (think talk therapy or medication) are dealt with in the long-term. So what can be done in the next five minutes to reduce—and prevent—stress? Here's our list of the Greatist ways to decrease stress right now. 1. Try progressive relaxation. 7 easy ways to perfect your portion control. Portion control – it's the key to eating more healthily and managing your weight as part of a healthy lifestyle. Here at Expertrain, we're not obsessed with calorie counting; we're more about eating a little of what you fancy and ensuring your diet is well-balanced.

But portion control is definitely essential if you're looking to lose weight, increase muscle, tone up and get fit. The question is, how do you tackle this sometimes tricky problem? Many of us are guilty of overloading on carbs; eating huge portions of pasta or rice with our main meal. It's all about balance, eating smaller portions but the right quantities of each food group – fresh fruit and vegetables, carbs and protein. Our 5 easy ways to manage portion control will help you ensure you're eating the right quantities and healthy portion sizes for a happier, healthier you. #1. It's all about ensuring you eat the right quantities for your weight and activity level. . #2. . #3. . #4. . #5. . #6. . #7. Works cited: 30 amazing post-workout snacks to try. Snacking after your workout may not seem important, but getting the right balance of carbs, fats and proteins to satisfy your hunger and help recovery from your workout is vital.

Ensuring you down a protein shake or enjoy a protein-packed snack after your workout helps to rebuild tissue. Just ask the guys from the new Street Fighter: Assassin's Fist series, who trained hard for six months to build their physiques – protein shakes were top of the list as their post-workout snacks. Breakfast may be the most important meal of the day, but what you eat after a workout is equally as important. Which is why we've come up with 30 amazing post-workout snacks for you to try. Don't say we're not good to you. #1. Protein-packed pancakes Why not try adding some low-fat cottage cheese and rolled oats to beaten egg whites for a protein-packed pancake?

#2. This one's simple, for when you're too tired to make much effort. . #3. We love adding greens to our smoothies for added vitamins and minerals. . #4. Lifting Digest :: Home. 17 Surprising Mid-Run Snacks to Improve Your Marathon. The feeling of a long run is primal and transcendent, but so is that all-consuming, knee-trembling feeling of hunger and nausea that makes you desperate for food—while also questioning your ability to keep it down. This is the challenge of the mid-workout meal: It needs to be full of energy and easy to digest. In fact, in the middle of a long run, many conventional dietary rules go out the window. Rather than protein and healthy fats, the body needs fast-absorbing carbohydrates—food that will spike insulin and send sugars rushing through the bloodstream to fuel the muscles that need them .

"It's even a good idea to avoid more fibrous food, like sweet potatoes," says Greatist expert Jason Fitzgerald. Mid-run snacking isn’t really necessary unless you’re exercising for more than hour. Drinks Okay, so they’re not normally considered a snack, but fluids can be a great way to quickly inject nutrients into the bloodstream. 1. 2. 3. 4. 5. 6.

Actual Food Photo: Caitlin Covington 7. Photo: Kim Love. 10 Unexpected Ways to Meditate Every Day. 11 Science-Backed Ways to Boost Metabolism. Every time we eat or drink, we can thank our metabolism for converting all those calories into energy. Our size, gender, and age all factor into our metabolic rate, but there are also ways to independently control its speed. And the faster our metabolism, the more calories we burn off, making that Krispy Kreme breakfast no longer such a big deal. (OK, the donut probably still isn’t the best idea.) Here are 11 ways to keep that body burning. 1. Sleep! Almost nodding off in line at Starbucks isn’t the only downside of not catching enough zzz’s. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 28 Science-Backed Ways to Boost Energy Instantly. 6 Breathing Exercises to Relax in 10 Minutes or Less. 40 Ways to Relax in 5 Minutes or Less. 11 Science-Backed Ways to Boost Metabolism.

Best Post-Workout Foods for AM Exercise. 10 Nutrients Scientifically Proven to Make You Feel Awesome. 8 Foods to Boost Your Metabolism | FitTips4Life. 10 Foods to Eat to Burn More Calories. Drs. Oz & Roizen: Tips for Wise Workouts. This Healthy Dessert Maker Is Bananas! (And Cheaper Than a Fro-Yo Habit) CalorieKing - Diet and weight loss. Calorie Counter and more. Calories in Figs, raw | Nutrition, Carbohydrate and Calorie Counter.

1500 calorie diet plan sample menu - Discover Good Nutrition. 3-day 1200 Calorie Diet Plan - Discover Good Nutrition. Men's Health Magazine. Men's Fitness. The 10 Things Fitness Magazines Won’t Tell You.

Losing Weight & Diets

Workouts. Dietry Eating.