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As you’ll probably know, not fueling up with the right nutrients can affect how well your body performs and your overall fitness benefits. Even though healthy eating is important, there are myths that hinder your performance if you listen to them.

1.  Working out on an empty stomach

If you hear a rumbling noise in your stomach, the rumbling is trying to tell you something. Without listening to them, you are forcing your body to run without any fuel. Before you exercise or do any physical activity, always eat a light snack such as an apple.

2.  Relying on energy bars and drinks

Although they are fine every once in a while, fruits and vegetables are your best bets, as they are loaded in vitamins, minerals, fluid, and fiber.

3.  Skipping breakfast

Skipping breakfast isn’t ever a good idea, as breakfast starts the day. Your body needs fuel as soon as possible, and without it, you’ll get hungry throughout the day.

4.  Low carb diets

Your body needs carbohydrates for your muscles and the storing of energy.

5.  Eating what you want

Eating healthy and exercising doesn’t give you a pass to eat anything you want. Everyone needs the same nutrients whether they exercise or not, as well as fruits and vegetables.

6.  Not enough calories

Although losing weight involves calories, losing it too quickly is never safe. What you should do, is aim for 1 – 2 pounds per week. Make sure that you’re getting enough calories to keep your body operating smoothly. If you start dropping weight too fast, eat a bit more food.

7.  Skip soda and alcohol

Water, milk, and juice is the best to drink for active people. You should drink often, and not wait to be thirsty before drinking. By the time you get thirsty, your body is already running a bit too low.

Changing how you eat is always a good step towards healthy eating and it will affect how your body performs. The healthier you eat, the better you will feel. No matter how old you may be, eating healthily is something you should strive for. Once you give it a chance, you’ll see in no time just how much it can improve your life.

 

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We all know (and hear all the time) that exercise is good for you.  It can help you to stay trim, tone muscles and help to boost your energy levels too. But what you probably don’t know, is the fact that exercise can actually help improve your complexion too.

It’s true that regular exercise will nourish the skin all over the body with fresh blood, oxygen, and nutrients. As well, the increased blood flow and circulation that comes with working out will also help to draw toxins out of your body and improve the condition of all your vital organs, including the epidermis.

Many people believe that sweat can trigger acne flare ups. But the fact is, sweating is great for any type of congested skin, as it helps promote the flushing of impurities from the epidermal layer and will clean out the pores. As well, vigorous exercise can actually correct the hormonal imbalances that can trigger blemishes, thus reducing the likelihood of outbreaks.

Any kind of physical exercise that you like to do, such as yoga, running, biking, spinning, pilates, boxing etc, will help to lessen the stress that you encounter on a daily basis and help to prevent stress related acne.

Do keep in mind that exercise may not be a miracle cure for everything though, as you may still experience breakouts from time to time although your acne is likely to be less severe and last for a much shorter time frame.

Exercise is also great for other skin conditions that may or may not have to do with the presence of acne. Your skin losing its elasticity or becoming thin and less resilient is something that we all encounter.  This is a problem for many of us as we get older, because as we all get older, we start to lose collagen, which will make us look tired. As many of us don’t know, physical activity can actually help to promote the growth of collagen in your skin cells, which will plump up your facial skin and make you look younger and more vibrant.

If you are worried about wrinkles, you should consider relaxation that comes after you exercise. This has the effect of making your muscles, facial muscles included, soften up. What this means is that your lines will appear less pronounced thus helping to contribute to the youthful look that you’re trying to achieve.

Exercise can help you achieve a smaller waist, better muscle tone, softer skin, fewer blemishes, and an overall younger, more fresher look. If you’ve wanted to add or change to your complexion, you shouldn’t hesitate to start exercising. Exercise will help you feel more positive as well as improve your body.

All you need to do is take a little time out of your schedule to start exercising and it’s as simple as that.

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If losing weight is your goal (like it is for many people throughout the world) then simply wishing the pounds away isn’t likely to work. Unfortunately, losing weight takes determination, a commitment to a healthy diet and exercise plan and even a little patience. So, what can you do to lose weight and keep your sanity? The following five tips should help you out.

Tip #1 Lower your expectations

Once you begin an exercise or diet plan, or both, that you’ve heard will make you lose incredible amounts of weight in no time at all and then it doesn’t happen, you will feel let down and won’t have the same dedication to carry on. However, if you’re more realistic and understand that most people will only lose 1-2 pounds per week on a healthy exercise and diet regime then you’ll be better informed and can expect these types of results ahead of time rather than feeling like a failure or that plan isn’t working.

Tip #2 Don’t tell everyone you are on a Diet

When first starting on a diet often people tell everyone they are dieting and explain their great weight loss plans. However this can work against you because people will then talk and judge your progress and so make you feel uncomfortable, especially when you eat something others don’t believe is part of your diet plan. This can give you a complex. Simply start your diet and if you feel you need to let some people know then inform close family and friends for support, then keep your dieting to yourself and you won’t go crazy.

Tip #3 Don’t stop eating from a food group

Often if you eliminate a complete food group from your diet you’ll feel like you’re sacrificing too much and will simply lose your sanity and so your diet will fail. On the other hand, if you eat a well balanced diet and allow yourself small treats along the way you will lose weight and keep your sanity as too.

Tip #4 Household Support

When you start a diet you need to make sure the entire household is going to support your efforts. If you are not eating sugar but your spouse continues to come home with sweets, ice cream, and chocolate then you’ll have a hard time sticking to the diet and you won’t feel like you are getting much support plus it will drive you crazy. So, make sure your family is ready to support you and if they choose to eat unhealthy ask them to do it away from you.

Tip #5 Work Out

Losing weight takes time, which can really test your patience. However, if you include a work out routine and a weight loss supplement with your diet then you’ll see much quicker weight loss, have more energy, sleep better, and simply feel better in yourself. This will also help keep your sanity and so you don’t lose the plot while trying to achieve your weight loss goal.

If you follow these five tips you’ll be able to keep your sanity while staying on your diet and exercise plan better than if you give it a try all on your own.

 

It’s fair say that most people realise that there are many benefits of exercising on a regular basis. However most of these people still choose not do so.

It’s a strange situation, the thought of starting exercise; it’s like a choir, but afterwards you feel a lot better for it and despite this it’s likely to be hard to begin exercising again on the next day.

Finding the inspiration to exercise can be difficult at the best of times. So finding a fitness routine that you enjoy will be a good start.

The benefits of exercise:

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  • Can help lower levels of stress
  • Can help to improve posture
  • Can help with sleep
  • Helps you to gain stronger muscles
  • Increases heart & lung efficiency
  • Lowers the risk of heart disease and lung disease
  • Will help overall circulation
  • Will help reduce blood pressure
  • Helps people to lose weight
  • Can helps to reduce depression
  • Can helps to reduce cholesterol levels
  • Helps to reduce symptoms of arthritis

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As the above list suggests there are many reasons as to why people should start to exercise and this list is only a few out of many health benefits that could be mentioned. However often the reason for starting an exercise routine is purely down to losing weight to improve self esteem.

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Loosing Weight, there’s nothing easy about it other talking about it. Anyone who is trying to lose weight would tell you how difficult it is to lose weight and how much more difficult it is to keep the weight loss.

There can be many a reasons for our inability to be able to slim down effectively or to keep weight loss permanent. A hectic lifestyle, inability to control one’s diet due to the non possibility of being able to control situations you are in. Unable to keep a regular exercise routine etc etc.

So what do you do? Well unfortunately there isn’t a miracle pill that will make everyone lose weight, but yes there is an answer to the question on how to make losing weight easier.

The answer is Diet Pills. In todayís medically advanced world, there are a number of diet pills available in the market. Diet pills today are available cheaply and are easily accessible as they can be easily purchased though the Internet.

What diet pills do is decrease our hunger pangs. The maths is simple. Hunger pangs need to be satisfied with calories. These calories need to be burned with exercising. Our equation between this hunger satisfaction and burning calories are not proportionate which results in weight gain. If we can curb our hunger at the first level using diet pills our equation with less exercising will then show results.

Today Diet pills are easily available but which diet pills should one use has to be decided. It’s best to consult your doctor before starting on a specific diet pill or supplements and because diet pills are so easily available many online pharmacies are providing better discounts. This easily accessibility of information and products is a step closer to helping people reach out for the effective support Diet pills can give.

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Being a healthy eater requires you to become both educated and smart about what healthy eating  actually is.  Being food smart isn’t about  learning to calculate grams or fat, or is it  about studying labels and counting calories.

Healthy eating is about balanced and moderate eating, consisting of healthy meals at least three times per day. Healthy eaters eat many different types of foods, not limiting themselves to one specific food type or food group.

Eating healthy requires quite a bit of flexibility. You might eat too much or not enough, consume foods that are sometimes more or less nutritious. However, you should always fuel your body and your brain regularly with enough food to keep both your mind and body strong and alert.

Healthy eaters have learnt to take care of themselves and their eating. They are always aware of what they eat, and know the effect that it will have on their bodies.

When someone is unable to take control of their eating, they are likely to get out of control with other aspects of life as well.  They could end up spending too much and going to bed later and later.

You should always remember that restricting food in any way is always a bad thing. Healthy eating is a way of life, something that you can do to enhance your body or your lifestyle.  If you’ve thought about making your life better, healthy eating is just the place to start.  You’ll make life easier for yourself, those around you, and even your family. It is especially good if looking to lose weight as a healthy and balanced diet along with ongoing exercise make the process a lot easier not only in losing weight but in maintaining weight loss.

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Shopping for food is something we all have to do, even though choosing the right foods can be very hard.  To help you we’ve put together some simple tips to help make things easier:

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  1. Never go shopping on an empty stomach.
  2. Select canned fruits and tuna that are packed in water, not oil or syrup.
  3. Look at the labels for the words “hydrogenated” or “partially hydrogenated”.  The earlier you see them on the list, the higher the amount of unhealthy trans fatty acids the food will contain.
  4. Don’t buy turkey with the skin on it, and if  you plan to buy chicken – buy a chicken breast meal.
  5. When you select frozen dinners, select those that are not only low in fat, but low in sodium and cholesterol as well.
  6. If you aren’t consuming enough dairy products, go with calcium fortified orange juice instead.
  7. Choose whole grain breads, cereals, and rolls.
  8. Try cantaloupe. With just 95 calories, half of the melon will provide more than a day’s supply of Vitamin C and beta carotene.
  9. Don’t be tricked into buying yogurt covered by nuts or raisins, as the coating is normally made of sugar and partially hydrogenated oils.
  10. Get some of the low fat treats, such as  pretzels, ginger snaps, and angel food cake.

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By following the above tips when doing your food shopping, you’ll avoid the bad foods and get those that you need.  There are many different healthy foods, all it takes is the will power to go past the bad foods and on to the good ones.

 

Whenever you exercise, you do so to try and maintain good health. You also know that you have to eat as well, so your body will have the energy needed to exercise and maintain the everyday tasks. For making the best of your exercise, what you eat before and after you workout is very important.

It doesn’t matter if you are going to be doing a cardio or a resistance workout, you should always make it a point of eating a balanced mix of protein and carbohydrates. What makes that determining percentage of carbs and protein you consume is whether or not you are doing cardio or resistance exercise and the level that you plan to work at.

The best time for you to eat your pre-workout meal is about an hour before you start. If you plan to work at a low intensity level, you should ideally keep your pre-workout meal down to about 200 calories. And if you plan to exercise at a high level of intensity, you’ll probably need your meal to be between 4,000  and 5,000 calories.

For those who are doing a cardio session you’ll need to consume a mix of 2/3 carbs and 1/3 protein. Doing so will give you longer sustained energy from the extra carbs with enough protein to keep your muscle from breaking down while you exercise.

For resistance exercise, you’ll need to eat a mix of 1/3 carbs and 2/3 protein, as this will help you get plenty of energy from the carbs to perform each set you do and the extra protein will help keep muscle breakdown to a minimum while you  exercise.

Eating after you exercise is just as important as your pre-workout meal. Whenever you exercise, whether its cardio or resistance, you deplete energy in the form of glycogen. The brain and the central nervous system rely on glycogen as their main source of energy so if you don’t replace it after you exercise, your body will begin to break down muscle tissue into amino acids, and then convert them into usable fuel for the brain and the central nervous system.

Keep in mind that mainly during resistance exercise, you’ll break down muscle tissue by creating micro tears. What this means is that after a workout, your muscles will instantly go into repair mode.  Protein is the key for muscle repair, as you don’t want muscle breaking down even further to create fuel instead of lost glycogen.

Once you have finished a cardio session, you’ll need to consume mainly carbohydrates, preferably those with high fiber such as rice, oatmeal and whole wheat pasta. Also, try to consume 30 – 50 grams of these types of carbs after exercise. After your cardio workout, it is fine to eat within 5 – 10 minutes.

Once you’ve finished a resistance workout, you’ll need to consume a combination of carbs and protein. Unlike cardio workouts, resistance workouts will break down muscle tissue by creating micro tears.

You’ll need protein as this happens to build up and repair these tears so that the muscle can increase in size and strength.  The carbs will not only replace the lost muscle glycogen, but will also help the protein get into muscle cells so it can synthesize into structural protein, or the muscle itself.

After your resistance exercise, you should wait up to 30 minutes before you eat, so that you won’t take blood away from your muscles too fast.  The blood in your muscles will help the repair process by removing the metabolic waste products.

 

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Choosing the type of exercise you do, depends entirely on you and what you like to do as well as what you hate doing, paying membership fees, and whether or not to buy equipment.

Common sense tell us that; If you choose something that you don’t like doing, you’re not going to keep doing it for very long. So it’s important to give it some thought – if you don’t like running, you aren’t going to get up at 6 AM and go jogging (equally you might not like getting up early).  If you can’t find something you like to do, choose something you hate the least, which will in most cases will be walking.

Walking is fantastic exercise, as it suits all levels of fitness. Anyone can start a walking program, it’s normally the intensity and duration that changes. Walking can also be a social exercise, as it isn’t difficult to find a training partner to chat with while you exercise.  Walking with a partner will also make time go by faster.

Whatever exercise you decide upon, you should start at a low level of intensity and build it up over a period of weeks, which is essential to the longevity of your exercise program.  If you start off too hard, you could end up injuring yourself which will require time off to get over.

If you’re really  not in good shape, you should start off by walking for 10 minutes each day.  Then, increase it by 5 minutes every 2 weeks.  To make things more interesting, you should try walking a different route every few days.

If walking isn’t your thing, then you may want to try a gym.  They will have loads of  variety and normally have in-house trainers on hand to answer any questions you may have.

When you choose a Gym, make sure that they give good service. If they’re not willing to treat you well before you join, then they certainly won’t after you join. You should also make sure that the equipment they use is well taken care of.  It’s easy to find out, as all you have to do is listen to the machines.  If they squeak a lot or make noise,  then chances are they aren’t being taken care of.

If you still aren’t sure what you should do, then you should look into more social activities such as golf, tennis, badminton, or squash for example. These are all good social activities and you can even meet new friends.  Tennis for example is great for fitness although it isn’t ideal for someone who is just starting out.

Whatever form of exercise you decide upon the benefits of maintaining a healthy lifestyle are wort the effort but you choose something you enjoy if you want to keep it up.

 

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Naural health1) Kick Your Bad Habits

Firstly, cut back on bad habits ie smoking, drugs, unsafe sex and other unhealthy addictions. There’s just no way to do any of these in a “healthy” way. It might take some time, but it’s worth it if you want to lead a healthy lifestyle. There are some habits that are not so bad, but can easily become a problem if taken too far. These include alcohol, sugar and junk food. These things in moderation or on a “once-in-a-while” basis are doable, as long as the majority of your choices are mindful and healthful.

2) Eat Breakfast Each Day

A healthy breakfast starts your day off right. It sets you up so that you have energy and fuel for optimal mental and physical performance. Eating breakfast helps to maintain stable blood sugar levels and a healthy weight because you are less likely to overindulge later in the day.

3) Eat Healthily

Get as many fresh fruits, vegetables, and whole grains into your diet as possible and make them the main part of your overall diet. Include lean sources of protein such as poultry, fish, tofu and beans. Eat balanced meals and do not overeat. Stop eating before you become completely full and give yourself a chance to digest your food. Snack on whole foods such as fruit, vegetables and nuts. Avoid highly processed foods that contain artificial sweeteners or colours, hidden sugars or excessive fat.

4) Commute to work by walking or biking, instead of driving in a car.

If this is an option, your commute will not only take out the need to go to a gym, it can also release work-related stress and allow you to get more Vitamin D from sunlight.

If this is not an option, try to commute in more than 1 way. Take the bus half of the way and walk the rest of the way to work. You can also park 1/2 or 1 mile away from the office, and walk to and from your car.

5) Avoid sitting for longer than 30 minutes at a time.

People who sit in a desk for hours are at risk for chronic back pain. You burn 33 percent more calories when standing, and frequent walking around will help to stretch your muscles and improve your posture.

6) Exercise

Even if you just get out for a walk a few times a week, exercise is important for being fit and healthy. Cardiovascular exercise helps to strengthen the heart and lungs, strength training helps to strengthen the muscles and stretching helps to reduce the risk of injury by increasing flexibility. Exercise also improves circulation and body awareness, and regular exercise can help combat depression.

7) Sleep

Sleep affects our physical and mental health tremendously, and many of us do not get enough. Lack of sleep adversely affects metabolism, mood, concentration, memory, motor skills, stress hormones and even the immune system and cardiovascular health. Sleep allows the body to heal, repair and rejuvenate itself in a way it simply cannot when a person is awake.

8) Drink Water

Our bodies are made mostly of water. Most fluids and foods contain water that will help to keep our bodies hydrated, but fresh, clean, plain water is still the best and healthiest beverage for maintaining a healthy body. It is the most natural cleanser for our organs and digestive system. Being hydrated is crucial for the brain as well as for helping to flush toxins out through the skin (perspiration) and urine.

9) Reduce Stress

Stress can cause a myriad of problems, from heart trouble to digestive problems. This should not come as a surprise. What many people do not know is what to do about it, how to manage their stress. Exercise, meditation, doing what you love, appropriate boundaries, spirituality, being in nature, and enjoyable hobbies all help alleviate the harmful effects of stress on the body. Don’t overwork. Take breaks (vacations, mini-vacations, days off) and surround yourself with people who support you.

10) Consistency and Moderation

In order to maintain a healthy and fit lifestyle, it’s important to have some sort of consistency when looking at the big picture result. Make changes one at a time, and don’t make too many changes at once or you will risk relapsing into old habits. Making these choices a part of your daily life will help you to reach your health goals. Avoid extremes in any capacity. Exercise moderation when it comes to fitness, food and fun.

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