Category Fitness
Your Family’s Guide to Hassle-Free Healthy Eating
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By Karen Weeks
Please check out
Elderwellness.net and contact her via karen@elderwellness.net
These days, we’re surrounded by sodas, ice cream, and fast food restaurants. Those things can be fun and convenient. However, it’s also good to get into the habit of eating healthy foods, especially if you’re a budding entrepreneur and dealing with the potential for burnout of managing your business and employees. So if you want to help your kids and yourself eat better and feel better, here are some tips from Dr. Stacey Naito to help.
What Is Healthy, Whole Food?
You may be wondering what “healthy” really means when it comes to your family’s food choices. Most health professionals agree that the healthiest foods contain adequate micronutrients and are unprocessed. A better way to think about this is to aim to choose whole foods or natural foods that have not been processed.
For example, chicken breast, spinach, quinoa, yams, and nuts are all whole foods because they have not been processed. On the other hand, cereal, white bread and french fries are not whole foods. Try to incorporate more whole foods into your family’s diet and try to get more gut-healthy probiotics from surprising sources like garlic and onions in order to boost your family’s digestive and mental health, as well as their immune system. Also, make sure to fuel your family for the day with a nutritious breakfast.
Why Eat Whole Foods?
By eating foods that are high in vitamins, minerals, fiber and healthy fats, your family will be getting the energy they need to survive and thrive. By avoiding processed food that is high in sodium, sugar, trans fat, and saturated fats, your family will also be protecting themselves from the dangers of obesity, heart disease, and even tooth decay. In addition to the physical ramifications of a poor diet, eating highly processed foods can impact your family’s mental health and make them feel more stressed, depressed and anxious.
In essence, what we eat affects brain function, biochemical pathways and even the size of certain areas of the brain that regulate mood and emotion. Foods high in unhealthy fats and sugars are also highly addictive; the more we eat, the more we want. If you want your family to be healthy (both physically and mentally), you can counteract these effects by encouraging a diet that is rich in whole foods.
In addition to health benefits, eating foods in their natural or whole state cuts down on the environmental impact of plastic food packaging. When you eat a banana, there is no waste. The peel decomposes, leaving no trace behind. Adversely, the plastic bag carrying banana chips adds to the problem of packaging waste pollution.
How Can Families Get Started?
One of the easiest ways to ensure your family is getting enough healthy whole foods is to prepare food at home. Get your entire family involved in cooking – not only is there an abundance of fresh fruits and vegetables in season, but you likely also have more time to spend preparing meals. Plus, kids who cook tend to eat healthier as adults.
Another way to ease your family into healthier habits is to add veggies to your favorite comfort foods. Avoid trying to trick your children into eating veggies and take the time to explain to your children why having zucchini with macaroni or spinach on pizza is good for them. Smoothies can also be an easy way to get kids into eating more fruits and veggies. Blend up bananas with leafy greens or even pineapple with cabbage.
If you plan on taking a road trip, you have an extra chance to get your kids to eat healthy. Instead of stopping for fast food, try bringing some healthy snack options, like dried fruit, popcorn or low-sugar cereals.
Finally, be patient as your kids pick up new healthy food habits. You may need to serve veggies alongside old favorites for a while, and don’t get discouraged if your loved ones go after the occasional indulgence. The process may be gradual but eventually, your entire family will begin to see the benefits of eating those healthy foods.
Dr. Stacey Naito is a board-certified family practice physician, artist, and fitness model. Check out her blog for fitness and wellness tips, inspirational stories, and product reviews.
How to Achieve 5K Success – A Runner’s Guide for Beginners
Here’s another great article by Jason Lewis which will lead you to a successful 5K run!
Jason Lewis is a personal trainer, who specializes in helping senior citizens stay fit and healthy. He is also the primary caretaker of his mom after her surgery. He created StrongWell.org and enjoys curating fitness programs that cater to the needs of people over 65
Photo via Pixabay
How to Achieve 5K Success: A Runner’s Guide for Beginners
by Jason Lewis
Running is great exercise and can be a lot of fun. If you don’t typically run, jogging around the block can seem impossible, but even a beginner can train to run a 5K race in just a few months. Ready to get started! Then follow these tips to achieve 5K success.
Start off slowly
If you lead a sedentary lifestyle and rarely run, if at all, you aren’t going to be able to run a 5K next week. Start off slowly by walking every day for 30 minutes for four weeks. Then, for the next two weeks, run at least half of the time and walk the other half. Pretty soon, you’ll be able to run the whole 30 minutes.
Try Couch to 5K
If you need a detailed plan on how much to exercise each day, use a schedule like Couch to 5K, which includes a week-by-week plan that builds up gradually to get you ready to run a 5K. When training, don’t worry about your speed. Pace yourself and take walking breaks when necessary.
Team up with a friend
If you need the motivation to train and exercise, find a friend with a common goal. Pick a 5K race in your area that’s a few months away, and train together to run in the race. Having a friend for motivation and accountability can be a big help for beginners.
Use tech
Track your progress with the use of a fitness tracker or even a smartwatch. Though a smartwatch isn’t necessary, it can be extremely helpful to track your activity level. A smartwatch or fitness tracker can also work as a motivator, as well as keep you safe and healthy while running. The newest model in the Apple Watch series, for example, includes health and safety features like electrocardiogram (ECG) generation, fall detection, and emergency SOS. Additionally, some fitness trackers allow you to play music while you’re working out (you may need to purchase wireless headphones, which are available as over-the-ear or in-ear).
Don’t forget to stretch
To avoid injury and increase flexibility, stretch your major muscle groups after each run to cool down. Focus on your hamstrings, quadriceps, back, groin, and hips. Runners World offers these suggestions for post-run stretches.
Reward yourself
In the months leading up to the 5K race, set milestones in your training. Each time you reach a goal, reward yourself with something you enjoy – maybe a massage, a book, fancy coffee, or a new outfit.
Know the course
If possible, run the course (or at least map it out), so you can become familiar with the terrain, difficult areas, or places where you could get lost. Knowing the course will make you more confident on race day.
Don’t wear new shoes
Never wear a brand new pair of shoes on race day. Though you don’t want shoes with treads that are thin, you want to wear comfortable running shoes that are broken in and don’t cause blisters. If you buy new shoes weeks before the race, alternate wearing your old shoes with the new one. Studies have shown that doing this can decrease the possibility of running-related injuries.
Don’t stress about it
As race day approaches, don’t stress about how fast you want to run or other details. Your goal is to finish the race happy and healthy. Enlist a couple of friends to cheer you on. During the race, don’t push yourself too hard in the beginning and take walking breaks for a minute or two throughout the race, if needed. Run the first two-thirds of the race at a comfortable pace. And then if you have a goal of a particular time to finish, pick up your pace in the last third.
Five kilometers might not seem like much, but it’s a big deal for a beginner to finish a 5K. Celebrate your finish by going out with friends, taking a day off work, or doing something else you enjoy. Next thing you know, you’ll be training for a half-marathon.
Dr. Stacey Naito is dedicated to helping people achieve their weight loss goals through her nutrition and exercise plans. To find out more about available programs, reach out today!
Simple Yet Effective Self-Care Tips for Entrepreneurs — And Why It’s So Important You Make Time for Them
Check out this very informative article by Jason Lewis, targeted towards entrepreneurs to help them learn how to practice self-care.
Jason Lewis is a personal trainer, who specializes in helping senior citizens stay fit and healthy. He is also the primary caretaker of his mom after her surgery. He created StrongWell.org and enjoys curating fitness programs that cater to the needs of people over 65.
Most entrepreneurs are of the notion that they have to clock an inhuman number of hours each week to obtain some semblance of success. This is the only explanation for the fact that 33% of small business owners put in an average of 50 hours per week and another 25% clock 60 or more. Yet, while many of the world’s most successful business owners agree that a nine-to-five workweek just won’t cut it, most also concede that self-care is an integral component of long-term success. If you have plans to make it big in your industry, take time out of your busy schedule to treat yourself.
The Case for Self-Care
According to Psychology Today, self-care is a key driver of leadership and workplace success. Below are a few benefits of self-care that back this assertion:
- The most effective self-care activities, which include eating healthy, working out, getting enough sleep, and spending quality time with the people you love, are all known workplace performance enhancers.
- Self-care keeps you from working more, which actually helps your productivity. Research shows that working more than 50 hours a week produces zero productivity gain.
- Self-care activities boost your creativity and confidence and decrease your stress and anxiety.
- Self-care prevents career-crippling crises from occurring.
Now that you understand the importance of self-care, explore ways you can incorporate it into your schedule for the most impact.
Get Plenty of ZZs
Successful people may burn the midnight oil or wake up at the crack of dawn, but rest assured, they sleep. According to a CNBC report, some of the most successful people — including Jeff Bezos, Tobias Lutke, Bill Gates, and Lebron James — get seven to eight hours of sleep per night. So, wake up or go to bed at whatever time you want, but be sure you clock your eight hours.
Hit the Gym
Exercise is important regardless of how you choose to make a living. However, if you won’t rest until you find success as an entrepreneur, then get moving. Per one survey, 76% of some of the most incredibly successful business leaders workout for at least 30 minutes each day. Research shows that exercise releases brain chemicals that improve memory, boost concentration and increase mental awareness.
Exercise does not have to be your typical weightlifting and running routine. Richard Branson plays tennis and kitesurfs. Jessica Alba does yoga and Krav Maga. Oprah averages at least 10,000 steps per day.
Remember to Breathe
Though relaxation seems like the opposite of productivity, you need to take a breather if you want to have more energy to put toward your business. Relaxation techniques will vary for everyone, but a few of the more effective ones include listening to music, writing, walking, and simply breathing. It also doesn’t hurt to say no to tasks that add a lot of stress and little benefit to your life.
Another way to relieve stress is by choosing to structure your business as an LLC. An LLC comes with numerous tax advantages, limited personal liability, minimal amounts of paperwork, and ample flexibility. They are easy to form on your own or via an online formation service — call the Zen Business phone number for assistance.
Find Ways to Save Time
As an entrepreneur, you may feel like you have to do it all, but know that you really don’t. In fact, by outsourcing menial but still important tasks, you can save time, money, and energy — all of which you can put toward the growth of your startup.
Self-care is crucial to your success as an entrepreneur. Start showing yourself some compassion today by doing any of the above. Reach out to Stacey for the fitness and nutrition guidance you need to be your best self!
Image via Unsplash
Review of Squeeze Dried’s Turmeric Citrus Drink
Want an easy and delicious way to get the benefits of turmeric, curcumin, orange, ginger and black pepper? Try Squeeze Dried‘s refreshing Turmeric Citrus to combat inflammation, arthritis pain, and promote cardiovascular health.
Use the link here to order, and make sure to enter my code naito20 to get 20% off your order!
BN Labs Vegan Protein Review
In this video I review BN Labs Vegan Protein, which is a very clean, all natural plant-based protein powder. My review is unbiased, and I was only given sample packets to try for the purposes of reviewing the product. This video was shot about 3-1/2 years ago, but I still love this protein!
5 Healthy Habits Seniors Can Adopt in the New Year
Please check out this excellent article written by Karen Weeks, which covers healthy habits which seniors can adopt in 2021.
Image via Pexels
By Karen Weeks of elderwellness.net
A brand new year is ahead of us, making it the perfect time to adopt healthy habits like eating nutritiously, exercising regularly, and spending time with loved ones (whether in-person or virtually). Below, Dr. Stacey Naito offers five senior-friendly habits that can be adopted in the new year — and how seniors can go about incorporating them in their lives.
1. Eat Nutritiously
According to the Academy of Nutrition and Dietetics, seniors need adequate amounts of calcium and vitamin D, B12, dietary fiber, healthy fats, and potassium in order to lead long and healthy lives. And fortunately, seniors can get all the nutrients they need by consuming plenty of fresh leafy greens, lean meats, beans, and healthy fats like avocados and fish. Supplementation may also be necessary if calcium, B12, B6, or vitamin D levels are low.
If you’re looking for some ways to eat better this year, try buying a new cookbook or two, purchasing a grocery delivery service, or visiting your local health foods store to stock up on fresh fruits and veggies, healthy grains, and lean proteins. If you’re thinking of paying for a grocery delivery service, some of the best options for produce include Imperfect Foods, Misfits Market, and Farmbox.
2. Exercise Often
Like good nutrition, seniors need plenty of physical activity — including strength training activities, exercises for balance and flexibility, and aerobic activities such as walking, biking, swimming, or dancing. And fortunately, there are several things seniors can do to increase their physical activity in the year ahead:
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Following along to exercise DVDs or online fitness classes.
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Walking or biking alone or with friends (while practicing social distancing, of course).
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Parking further away from store entrances when shopping.
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Purchasing an elliptical machine, exercise bike, or treadmill.
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Starting and maintaining a garden.
If you have a medical condition or you’re experiencing body aches or pains, a physical therapist can help you to select the best exercises for you. Plus, many physical therapists are offering virtual services amidst COVID-19.
3. Socialize With Loved Ones
Socializing is tough in the age of the coronavirus, but it isn’t impossible! With senior-friendly video chat software, online multiplayer games and apps, and safe in-person gatherings (like outdoor activities and walks with loved ones), seniors can safely spend more time with their friends and family members in the new year. Regular socialization keeps seniors physically, mentally, and emotionally well — and reduces their risk of cognitive decline and depression.
4. Keep the Mind Sharp
Speaking of cognitive decline, seniors should also make time for brain games and activities in the new year. Brain games keep the mind young and healthy, fight boredom, and improve overall mental well-being. A few brain training activities for seniors include:
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Jigsaw puzzles, crosswords, and word finds.
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Classes on cooking, foreign languages, dance, or music.
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Arts and crafts like knitting, scrapbooking, and upcycling.
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Reading, coloring, and drawing.
5. Clean and Declutter
Clutter is harmful for a number of reasons. Not only does it create tripping hazards at home, but excess clutter often triggers anxiety, concentration issues, irritability, and even depression. So, if you’ve been feeling especially negative or depressed as of late, the new year is the perfect time to freshen up your living space by cleaning, decluttering, and letting in as much fresh air as possible. Redfin shares a checklist with some ideas for cleansing your home and creating a happier and healthier living space.
New Year, New You
It’s never too late to adopt healthier habits and take steps to improve your life, and these five tips will help you to tackle everything from changing your diet to eliminating excess clutter at home. No matter your age, the start of a new year is the perfect time to reinvent yourself and improve various areas of your life.
Looking for more health tips and advice? Visit Dr. Stacey Naito’s blog at staceynaitoblog.com.
Hit Those Fitness Apparel Holiday Sales!
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Copyright : ILYA
I’ve always been a fan of online shopping, and have relied on it for many years, way before this crazy year forced us to do the bulk of our shopping online. However, it can be tricky to figure out which brands fit best, especially when it comes to fitness apparel and accessories. For this reason, I turn to tried and true brands like Under Armour which consistently manufacture quality merchandise.
Though I am willing to pay more for good quality items, who doesn’t love a sale? I know that during the holidays, major fitness brands like Under Armour tend to offer deep discounts, coupons, and promos to pump up their sales while also giving shoppers a chance to save some serious cash. But who wants to hassle with visiting each company’s site to check to see if they have holiday deals? With Slickdeals, you don’t have to do that. Slickdeals compiles information and lists all the best discounts which can be found across all major sports related brands, allowing shoppers to build the best strategy while shopping online. Just leave it to the staff editors at Slickdeals, who will make sure that active coupon codes are loaded onto the site for your convenience.
If you want to check out the awesome deals which Under Armour has, go to:
https://slickdeals.net/coupons/under-armour/
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What do I search for when shopping for Under Armour items? Well, I love the women’s ½ neck pullovers, and I am a huge fan of all their socks. Yes, socks. Under Armour makes the most comfortable, moisture-wicking, non-budge socks I have ever worn, and I love them. I also love Under Armour’s backpacks and duffel bags, and may still look at the sale items even though I received an Under Armour backpack as an early Christmas present. Since I love Under Armour socks so much, I might have to jump on the Women’s UA Charged Impulse Running Shoes which I just noticed are on sale. Add a coupon or promo code from Slickdeals, and I am saving major bank!
Whenever I peruse the Under Armour website, I always check out the outlet, because there are great deals to be found on there, and with coupons from Slickdeals stacked on top of the sale prices, I can be sure to find some killer deals. In fact, I just ran across a coupon code on Slickdeals which works for items in the Outlet section of the Under Armour website, so there you go! Under Armour has all kinds of sportswear for different climates and activities, and even has one pull-down menu on their website where you can search for merchandise by the type of sport you are interested in. Sports categories include:
- Basketball
- Fishing
- Golf
- Military & Tactical
- Running
- Soccer
- Softball
- Training
- Volleyball
- Yoga & Studio
You can see from the sports categories list that Under Armour has a pretty comprehensive collection of sports apparel and accessories to accommodate different sports.
Whether you are a fan of Under Armour, or a fan of another major sports apparel and accessories brand, make the online shopping experience much easier by checking out Slickdeals. You’ll find excellent deals there which will make your wallet very happy!
https://slickdeals.net/coupons/under-armour/
Diet Myths = Diet Lies
I wrote the following article in 2013, and it was published on RXGirl.com
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MYTH: You should avoid eating fat.
FACT: Despite the fact that fat carries more than twice the amount of calories per gram when compared with carbohydrates and protein, fat takes longer to empty from the stomach and thus keeps you feeling fuller for a longer period of time. Fat also adds flavor to foods and heightens the dining experience. In addition, you must consume some fat in order to maintain proper cellular health. Omega fatty acids, monounsaturated and polyunsaturated fats, all of which are healthy forms of dietary fat, actually lower LDL cholesterols in the blood.
MYTH: Healthy foods are more expensive.
FACT: Many unprocessed foods such as grains, fresh vegetables and fruit are extremely cheap. Think about it. You can purchase a five pound bag of potatoes for a couple of dollars, or you can buy a bag of potato chips for $3.49 or more. And I don’t need to tell you that the bag of potatoes will provide sound nutrition and far more food bulk than the chips. I am not a big fan of certain natural food markets because they are grossly overpriced, so I visit other markets which have very reasonable prices on their unprocessed foods. Processed and fast foods may be more convenient, but they are more costly over time, especially if you eat them frequently.
MYTH: Late night meals will make you fat.
FACT: Your body doesn’t process food differently once the sun comes down. The problem that many people have is that they restrict their caloric intake too much during the day, usually by skipping meals. By the time they get home from a busy day, they are starving, and will eat an excessive amount of calories to satisfy their hunger. Another issue is the mindless munching on snack foods which people often do while watching TV or sitting at the computer.
As long as you eat a reasonably sized, healthy meal, nighttime eating shouldn’t result in weight gain.
MYTH: You can eat any foods you want as long as you do it in moderation.
FACT: It’s okay to indulge in a calorie dense or unhealthy food item once in a while, but if you make it a regular practice to eat junk foods every day, you are doing your body and your health a huge disservice. Trust me, a chiseled physique can never be built on a pizza diet (I know, wishful thinking, right?). Your body requires high quality protein, healthy fats, and unprocessed or minimally processed carbohydrates to function optimally and to support a healthy metabolism.
MYTH: Skipping meals is a good way to lose weight.
FACT: Spacing your meals throughout the day will keep your metabolism running in high gear. It is true that breakfast is an important meal because it provides essential nourishment, regulates mood and energy levels and boosts mental clarity. People who skip meals are notorious for eating excessive amounts of food when they actually do eat, and those meals are usually unhealthy and of poor nutritional value. If you are prone to skipping meals, try keeping a food journal to monitor your meal consumption throughout the day.
MYTH: Carbohydrates will make you fat.
The truth is, carbohydrates are usually consumed in excess by many people. What this does is cause a sharp increase in blood glucose, which triggers insulin release so that the glucose can be converted to glycogen for storage in the liver and muscles. Only a certain amount of this glycogen can be stored, with the excess being stored as body fat. Once the blood glucose level falls below normal, carbohydrate cravings are triggered which many individuals succumb to.
When you cut carbohydrate intake, you will experience a rapid weight loss initially as the body drains glycogen stores for energy. What also occurs is that water is released as the glycogen is utilized, resulting in weight loss from the increased urination which results. But after about two weeks, the increased urination ends, and along with it, the rapid weight loss.
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