Beat the heat and satisfy your sweet cravings with this naturally sweetened creamy popsicles. You can make strawberry and coconut mix, or just coconut popsicles, but I definitely recommend the strawberry coconut combo!…
Lots of healthy foods became a big hit last 2016. But, this 2017, people expect to see more healthy food options to boost their overall health condition. Below are some of the popular healthy food trends that you shouldn’t dare to miss this year:
- Ugly Produce
Consumers particularly millenials are very attuned to the impact their food options may have the planet and their communities. That is the reason why experts say that ugly produce will pick up steam this 2017. For those who don’t know, ugly produce are basically vegetables and fruits that often go straight to dumpsters. You will find ugly produce at the farmers markets. However, if this healthy food trend became popular, you’ll spot ugly produce in some health food stores.
- Seaweed and Some Unusual Greens
You have seen seaweed chips popping up lately and you will likely see nautical green a lot more this new year. Based on the recent report from a restaurant consulting company, many consumers start to seek out seaweed often. This report attributes its growing popularity to its alluring umami flavor that most chefs use in sauces, soups, and finishing salts and oils.
- Stem to Root Cooking
It’s a new healthy food trend comes from the interest of people in food waste preparation. Instead of using beautiful parts of vegetables and fruits, chefs and home cooks alike are starting to incorporate all byproducts as well. Things like beet stems, broccoli stalks, and carrots. Even if at first glance, such things seem no savory, there are tons of ways to make these tasty.
- Golden Lattes
These are a drink made with coconut oil, turmeric, ginger, cinnamon, black pepper, unsweetened plant-based milk, and honey. They’ll be a big trend this new year because of an increased interest in the anti-inflammatory foods. If the previous year was basically turmeric’s year, it just makes sense that more turmeric lattes will become popular this 2017.
- Veggie Burgers
2016 was no doubt a year of extraordinary happenings. One of these is the introduction of vegetarian burgers that taste like real meaty. This new year, it is expected to be available in different restaurants and supermarkets as well. It might seem crazy, but veggie burgers will be the new trend in the world of burgers.
It’s a known from Asia that can be used in place of meat and once cooked, it comes with a texture that is strikingly the same to pulled pork. There are just some things to remember. In spite of the meaty texture, jackfruit is not high in protein. Therefore, if you will be cooking with jackfruit, experts encourage you to incorporate some protein sources into each of your recipes. Since this is a fruit, it has also a decent amount of sugar, so it might not be a meat-alternative you are searching for if you are trying to reduce sugar intake.
There are other healthy food trends you should know. But, before you consider one, make sure to consult your nutritionist first.
High-Intensity Interval Training or HIIT, due to its acronym, is an effective method to reduce fat tissue in a short time consisting of several short intervals at high intensities and with full (or near) rest between sets.
That is not a new method, in fact, it is a form of training used by athletes already used for more than a century and until recently has been studied more rigorously from the scientific field of sports sciences and physical activity, to determine morphophysiological changes and adaptations in different population types.
How does it work?
The HIIT, allows a great calorie burning, in a short time. A session can take between 20 to 30 or even less time, as intense work is sought at agreed intervals, bringing the body to the limit between these intervals and with short rest spaces.
There are estimates of calorie burning between 200 and up for 20 min or less work. That is is a great number, especially for those who have a very limited time available to exercising. Many studies have demonstrated the superiority of this type of training in the last decades to improve not only cardiovascular endurance but also fat burning.
How is it possible to burn fatter with anaerobic workouts, which mainly use glycogen (carbohydrate) as energy, than with aerobic training, which uses more% fat as an energy substrate? There are two main reasons:
- The different hormonal response, with more production of testosterone and growth hormone (study). Also, this type of training greatly improves insulin sensitivity in sedentary people (study). This means less likely to accumulate fat and more easily to use as fuel (burn it).
- Post-training energy expenditure. When you finish training, it is time for your body to recover, which requires oxygen.
How to use gym equipment at the beginning
- Static bike: Starting with the static bike is a safe way to experiment with high intensity.
- Tape: The main problem of using the tape to perform intervals is the time it takes to accelerate and stop, so you will have to leave the tape running and jump by putting your feet on the sides when you complete each interval. I recommend at the beginning that you use a certain inclination, to simulate running on a slope. This allows you to increase the intensity without increasing the speed too much.
- Elliptical: allows you to train standing, involving the upper body. And it does not force you to choose between 1) running and destroying your knees and 2) pedaling and destroying your manhood.
- Rowing: Better choice than all of the above, and maybe the only machine you’ll see in a CrossFit gym. Fortunately, they are becoming more frequent in conventional gyms. But undoubtedly, all of the above are intermediate steps.
How can I apply it?
There are several options to perform this type of exercise, to conclude there are some very effective.
HIIT Short 30 seconds: 6-8 series (of the specific exercise) with intervals of 20 seconds (maximum intensity) and recoveries of 10 seconds (passive recovery). For trained people. Or progressive intervals between week and week, for untrained people, example:
Two sets of 4 intervals from 1 minute to 70% with recoveries of 3 min. Total 16 min approximately. For not trained and increase the next day more series versus intensity. Before choosing one of these options, you must be sure that you can withstand the intensity of this great exercise, it does not make sense to hurt yourself, on the contrary, the objective should be to improve the physical condition.
If you have a heart rate monitor, you can use your heart to set the recovery time. For example, the high effort for 15 seconds, in which your pulsations will rise to 170-180, and rest until they fall to 120-130. The main advantage of the HIIT is that it adjusts the recovery time to the fitness level of each. Record the time it takes to reduce the pulsations, and you will see how little by little your recovery time is decreasing.
There are many benefits. However, the first and most important ones to consider are:
- It improves insulin sensitivity.
- Improvement in cardiorespiratory capacity.
- Reduce body fat.
The review by Boutcher (2011), according to Borreani & Burial, indicates that intermittent high-intensity exercise is effective and safe to use. Benefits include losing abdominal and subcutaneous fat, improving VO2max and improving insulin sensitivity, even more than others modes of exercise at a steady intensity.
What risks does it have and what care should I take?
Some risks of this training we can find the following ones since it is a system of training of high intensity, where it takes the body to its limit. It should therefore be done under an expert’s supervision. Risks are present, such as:
- The risk of skeletal muscle injury.
- The risk of exercise-induced bronchospasm.
- The risk of the acute cardiovascular event.
These risk can be prevented with the proper guidance of a specialized instructor and medical guidelines. HIIT can be an effective method to burn fat in a short time, but you should be cautious when practicing it.
Make 2017 Your Fittest and Healthiest Year Yet With These Hot Trends to Set Your Goals on Fire
Today’s fitness industry has enjoyed a remarkable growth, made possible by people who finally came to realize the importance of leading a sweat-drenched life. Every month, there are new exciting ways introduced in the fitness lifestyle market offering people a chance to lead an active life. Back in 2016, boot camp workout, boutique boxing, high intensity interval training and hybrid classes have been on a rise.
This 2017, it’s pretty obvious that fitness fads will not go anywhere and here are the trends you can look forward to this year.
Did last year’s water aerobics sound funny to you? Although aqua fitness is not a new thing, pool biking is the trend for water workouts this year. Bikes with special designs give you cardiovascular endurance workout of spin class with low impact water support. This makes you burn as much as 800 calories in just an hour not to mention that this is gentler on your joints too. Since it has 12 times higher resistance, there are more chances for you to tone your body and lose more weight.
Tech It Up
The past year has been dominated by wearable fitness and this year, it is surely going to be among the biggest fitness trends. It’s obvious that people are after quantified workouts that can be monitored with metrics. Walk down the streets and you will see a lot of people wearing some kind of fitness tracker. Indeed, the humble pedometers went through such an amazing evolution.
Outdoor gyms seemed to have sprouted like mushrooms and many fitness novices are more than happy to try the free equipment. Outdoor gyming is going to be a trend as people go back to the evolutionary and primitive exercises like jumping, carrying, crawling and lifting.
Also a trend that is bound to affect this year’s fitness routines is none other than dance cardio. People are going to work out in ways that don’t even feel like working out at all. The dance cardio classes feel more like a party instead of a sweat session for losing weight. Strength training combined with cardio inspired choreography routines for fun and intense workouts are going to enjoy much popularity.
HIIT can finally make a run for its money as HEAT or high energy athletic training is going to be more in demand this 2017. It makes use of sports focused theories and boost cardiovascular endurance and all round strength.
The last but definitely not the least fat burning workout to watch out for is bear crawling. Considered as among the coolest trends yet, this is said to be a new form of plank but much tougher as this is a moving plank this time. It is an effective and demanding core exercise which also eases back problems. While retaining a core position with things tucked in, you need to move forward, backward and laterally.
Who doesn’t love waking up to a lovely breakfast before starting the daily grind? These pancakes will surely hit the spot and wake up your senses, supercharge you with much needed energy, and as an added bonus, they are really healthy and gluten-free! Each bite gives you fiber, antioxidants, and energy, all mixed into these fluffy and tasty breakfast treat….
Recent studies tell exactly how to reduce risk for heart disease later on in life – just by trimming that belly fat!
So you’re not overweight, and you consider yourself pretty slim – except for your waistline, which apparently decided to stand out and be flabby. Sure, it’s just a small part, you say, but recent studies show that even if you’re not overweight, having a flabby midsection increases your chances of dying of heart disease later on in life. It’s called central obesity, and it is quite something to be wary of.
For those who are not familiar, central obesity is the term for having a waist-to-hip ratio of greater than 1.0 for men or greater than 0.9 for women. In order to know your waist-to-hip ratio, measure around your waist right above your belly button, and measure around your hips right around the widest part of your buttocks. Take the two measurement and divide the waist measurement by the hip measurement.
While previous research about heart disease relied mostly on our body measurements – waist size, fat ratio, BMI, and weight – these have not even been updated for years! Outdated health information were taken from repeated national health surveys which were recycled and barely updated.
A new study, whose results were published in Harvard University’s Annals of Internal Medicine last Dec. 15, 2015, explored the influences that linked central fat to early death. A follow-up was made with the more than 15,000 adult respondents of a previous national health survey done over a decade ago, to show updates on lifestyle and health conditions.
Results show that people with normal weight but have abdominal obesity or central fat, had higher risks of dying of heart disease as compared with people without central obesity, not considering if they are obese, overweight, or normal-weight.
This tells people with a huge belly just how to reduce risk for heart disease. They can definitely benefit from lifestyle changes, such as regular physical activities incorporated in their busy schedules, or by eating a healthy, plant-based diet.
Once every five years, the USDA publishes its world famous Dietary Guidelines for Americans. These are guides that nurture better eating patterns established on the up-to-date research and studies on nutrition. There was a recent update on the USDA Daily Nutrition Guidelines 2016, and there are four key areas that stand out from the past guidelines.
As there are a lot of nutrition information out there, these guidelines are the basis of many government food programs all over the world.
Below are the four key areas that you should take note of, for a healthier start this 2016.
Avoid added sugar at all costs
Definitely the main point from the newly released nutrition guidelines is to control the intake of excess sugar and carbohydrates. The guide suggests that everyone, as well as older adults, must limit their daily sugar intake at only 10 percent of their daily total caloric intake.
Sugar-sweetened drinks such as everyone’s favorite carbonated drinks, energy and sports drinks, as well as flavored tea and coffee, are the largest sources of abused sugar intake around the world. Of course, let’s not leave out those so-called comfort foods like candy, cookies, and pastries.
The sugar content of these commercial foods and drinks can unnoticeably accumulate very fast if you don’t keep track. A great example would be a 16-ounce glass of your favorite cola that you consume in one sitting already has 41 grams of sugar, but the American Heart Association says a person should have less than 36 grams of sugar per day.
Your risk of heart failure increases with drinking too much of those sugary drinks, according to recent studies. It was found in those studies that among the 42,000 men ages 45 to 79 who took the trials, the ones who drank more than two sugar-sweetened drinks per day were 23% at more risk of developing heart failure when judged with those who opted for natural beverages or plain water. Not even diet soda made the list for the healthier option.
Advice: Focus on moderation. There’s nothing bad about taking in sweets occasionally, but be sure to limit the amounts consumed daily. If possible, don’t have them every day. Try flavored water instead, or go black with coffee, and take tea as it is.
Keep your potassium and sodium levels healthy
While there is increased awareness in monitoring and cutting down sodium (salt) levels in the body to prevent acquiring high blood pressure, studies by the USDA show that up to 4% of older people take in enough potassium in their diet. Potassium is essential for the optimal function of our cells, and not enough amounts of potassium may lead to irregular heartbeat as well as recurring muscle weakness.
Advice: Ample amounts of this much needed nutrient can be obtained from fruits like bananas, plantains, cantaloupe, honeydew, and kiwi, as well as from vegetables such as potatoes, sweet potatoes, winter squash, broccoli, green leafy vegetables, and tomatoes.
Eat a variety of foods
It is quite important to have a varied eating pattern. Mixing things up on a regular basis exposes you to an assortment of micronutrients. These are a broad selection of the much needed minerals like selenium, calcium, iron, zinc, and magnesium, as well as the essential vitamins.
These micronutrients keep our bodies protected from various conditions like heart disease. They also enhance bone health, and maintain our body’s systems to run smoothly.
Advice: Widen your exposure to micronutrients is by trying out foods from different cultures, cuisines, and cooking styles. Also, focusing on nutrient-dense foods, like whole fruits and vegetables, is a great idea. , To amp it up, keep your choices of natural produce interesting and varied, so that you are more inclined to take in more fruits and vegetables regularly.
Get more of the good fat
While the previous USDA Daily Nutrition Guidelines say that the daily intake of fat should only amount to no more than 30% of the daily caloric intake, the new set of guidelines focuses more on the type of fat each person consumes.
Saturated fat from processed and red meat should still be widely avoided, while intake of healthier kinds of fat such as monounsaturated fats and polyunsaturated fats, including omega-3s, should be increased. These healthy fat shields against heart disease. Studies also show that they can help improve cognitive function, just like how the top 10 brain supplements work.
Advice: Know your fats, and take the good ones. Great sources of healthy monounsaturated fats include nut butters and nuts like pecans, hazelnuts, almonds, and cashews; as well as olive, canola, and peanut oils. Polyunsaturated fats are good for the body too, and can be found in safflower, sunflower, and soybean oils. Omega-3s are heart-loving fats that are very plentiful in fatty fish, like wild salmon, tuna belly, and fresh sardines.
Modify Your Eating Habits
Changing your way of thinking about food is one of the best ways on developing better and healthier eating habits. Here are ways on how to gradually incorporate healthy eating habits into your daily routine, without making it feel like a chore to you.
- Give your attitude towards food a nice makeover, so you can get a healthier approach to dining. In example, if you are part of a relationship, engage yourself in preparing meals for you and your partner. Take part in the grocery shopping to have a pick on which healthy foods you want to cook, participate in the preparation and cooking of the meals, and take pride in your finished dish!
- If you’re living by yourself, have a friend come over to your house for dinner or organize a group potluck every week. This will certainly help you be more aware of your food intake, and as an added bonus it inspires you to eat more home-cooked meals, which cuts down on fast food and takeout that can be laden with salt, calories, and sugar.
- Not yet comfortable cooking your own meals? Enroll in a basic cooking course at your community center or college. Once you get to enjoy food preparation and cooking, you see healthy eating as a habit you look forward to.
Ever since the birth of the first U.S. newborn Zika Virus case last May 31, 2016, people have been alarmed and worried about the possibility of contracting the disease. While it is communicable, the causes of the zika virus disease and it’s transmission has very low rates, and most likely than not, you won’t contract the virus at all.
So what are the causes of the Zika Virus Disease?
Zika virus disease is an emerging infectious disease caused a virus from the Flavivirus genus, Flaviviridae family. Zika virus is spread among people mainly through the bite of an infected Aedes species mosquito, which is also the mosquito responsible for spreading dengue and other pacific mosquito-borne infections.
How is Zika Virus spread?
The mosquitoes that carry Zika are primarily daytime biters, but sometimes they also bite at night. When a mosquito bites a person already infected with Zika, it becomes infected. An infected mosquito can now infect other people that it bites.
Other ways Zika Virus is spread
- During sexual intercourse with a man infected with Zika virus.
- From a pregnant woman to her fetus who is infected during her pregnancy or around the time of birth.
- Through blood transfusion, but no confirmed cases have been reported through this mode of transmission.
Interesting facts about the Zika Virus
Symptoms are often mild
Most Zika cases don’t show the symptoms of the Zika virus and most probably won’t even know that they have contracted the virus. The most common symptoms are mild — red eyes, sore joints, rashes, and fever, and these usually just last less than a week. Very Few people die from the disease or are hospitalized from the virus. In extremely rare cases the virus has been connected to some brain and spinal cord infections like Guillain-Barre Syndrome, but disease researchers are still studying the link. The biggest problem is the birth defect that Zika virus causes when the mothers are infected during pregnancy.
Zika is spread less frequently than the common cold
Most cases of the Zika virus are started by mosquito bites. The only ways Zika can be spread from human to human are infection of the mother during pregnancy or through sexual contact with an infected man. It is also highly probable to contaminate others through blood transfusion, although with the screening process for blood products, it should not be a reason for worry.
An outbreak of Zika in a new area is not likely to happen
For an outbreak to take place in the United States and other western countries not originally infected with Zika virus, an Aedes aegypti or Aedes albopictus mosquito would have to bite a Zika-infected person within the first week that person contracted the disease. Then it must survive long enough for the virus to multiply inside them before biting someone else. That cycle would have to be repeated many times, and according to the CDC, as the mosquitoes have a life span of only three weeks, this is not likely to happen anytime soon.
You become immune once you have the Zika Virus
Like other infectious diseases, once you contract the virus your body makes antibodies that make you immune to that same disease the next time you come across it. People who were previously infected with the Zika virus once are likely immune from getting infected again.
The waistline is one of the most controversial parts of the body, and most men and women say that they are very conscious about getting fat in around the stomach area. While our modern era has made us too much of workaholics to give time for workout, here are ways to answer the most controversial fat loss question of all:
What is the best way to lose stomach fat – without exercise?
Now before the skeptics go haywire, I would like to emphasize that exercise plays an integral role in our fat loss journey, but for those who simply can’t do it, there are ways, but chances are, the results will be far less as compared to those who do work out. Combine the tips below with proper exercise, and you’re on your way to sculpting those flat midsections.
Take the saltshaker off the table.
Salt, in moderate amounts, is good as sodium is needed for a well-balanced body process. Too much sodium intake though will make you retain water and make you bloated. Reducing salt is one of the best ways to shed extra water weight, especially around your stomach. Remove the salt shaker off your table, or replace it with salt-free herbal blends, so you’ll get used to stop salting all your food.
Limit beer intake.
The beer belly connotation was made up for a reason: those wonderfully refreshing bottles contain the fizz that has caused so much belly bloat for avid drinkers. Aside from being carbonated, excessive alcohol can lead to an overgrowth of bad bacteria in your stomach, leading to formation of gas. Top this off with all the empty calories that go straight to your belly fat.
Be friends with probiotics.
Our gut’s bacterial community benefits us far more than we give it account for, and it is very essential to stock up on good bacteria-giving foods. A good approach would be to take a probiotic supplement. Or eat plenty of natural or plain yogurt. Not only can will this help boost your immune system, make you feel more cheerful, and promote good digestion but it can also help remove bloat, which flattens your stomach in the process.
Restrict your sweet tooth.
All those wonderfully tempting sweet sugary treats aren’t good for our midsection and overall health. These added calories have been adding countless inches to our waistlines, and the excessive sugar intake can even lead to insulin resistance, which makes the body store all the extra fat around the belly. Sugar also expands your tummy by nourishing the bad bacteria in your gut, which creates gas.
Eliminate your waste regularly.
Nearly 18 percent of people are chronically constipated. Accumulating too much body waste in your stomach can lead to gut expansion, blockage, and uncomfortable feeling. You may notice a small difference in your weight and lower tummy after defecating, so keep that digestive system going by taking in lots of fiber.
Add an hour to your sleep.
We are all sleeping less than needed these days and it’s affectingour health—as well as our waistlines. According to a study done by the Endocrine Society, adding at least an hour of sleep per night can make you lose belly fat.
Choose the healthier drink.
So you think diet sodas are the healthier choice? Think again. When it comes to soda, both regular and diet varieties can inflate your belly fat from the amount of sweeteners placed in them, and the carbonation applied. Try for iced water or hot tea instead, or drink skim milk for lower fat with a nutrition boost.
Skip the processed foods.
Processed foods are hugely laden with sodium and fat—all masked in the gloriously addictive taste and smells. Due to the way these addictive processed foods are made, sodium is concealed in everything from instant noodles to microwave soups and even pastries like boxed brownie mixes. Opt for fresh foods and choices instead. With it you will lose the bloating and all that extra empty calories fat.
Chill down and relax.
Stress terribly increases your levels of cortisol, a body chemical called “the belly fat” hormone because it makes the body store fat around your midsection. Being too stressed and worked up about your daily grind can accumulate fat around your waist, so it’s essential to take time to de-stress. Some great time-tested ways to do that are painting, meditation, float therapy, walking, yoga, writing, doing hobbies and crafts, or even playing a musical instrument.
Stock up on fiber.
What is the best way to lose stomach fat, you say? Fiber-rich foods are seemingly miracle workers when it comes to losing that stubborn fat. Foods high in soluble fiber such as fruits, vegetables, and whole grains, have been clinically proven to lessen the stubborn fat around your waist. As a bonus, these foods fill you up so you eat less, thus reducing your calorie intake.
Hypertension, also known as high blood pressure, is the leading risk factor for premature death and a big contributor to stroke and heart disease. This condition needs to be kept in check and managed well.
In order to manage hypertension, one needs to maintain a healthy weight, be physically active, take prescription medications, and follow a healthy diet. Reducing sodium is an important part of an antihypertensive diet, and cooking at home lowers sodium intake.
Aside from cutting back on salt, incorporating the following five essential best natural high blood pressure remedies into your diet can definitely help prevent and fight hypertension.
Research evidence suggests that there is a significant decrease in blood pressure levels in people who ate omega-3 rich fats from fish, and this in turn reduces the risk of developing heart disease. Omega-3 fat can be found mostly in tuna, salmon, mackerel, trout, and sardines. To enjoy eating fish, take it in a variety of ways such as sushi and sashimi, sandwiches, grilled fillets or baked ones.
Many delicious nuts such as almonds, walnuts, and pecans are packed with hypertension-busting nutrients such as potassium, magnesium, protein, and fiber. At least ¼ cup of unsalted nuts need to be incorporated to your diet at least five times per week. You can use them in a variety of ways such as mixing them into your smoothies, topping them on your salad, or eating them on their own in a trail mix.
Three to four servings of whole grains daily can greatly reduce the risk of developing heart disease for up to 29 percent. There are a lot of uses for oatmeal, whole wheat pasta, whole grain bread, and barley to give your diet a fiber boost.
Fruits and Vegetables
Nutrients such as potassium and fiber found abundantly in fresh fruits and vegetables can naturally lower your blood pressure. 7 to 10 daily servings of fiber-rich, high-potassium foods such as leafy greens, papayas, tomatoes, melons, bananas, and sweet potatoes are good for your heart health.
Whole milk is appropriate for young kids below 2 years old, but for anyone above age 2, lower-fat milk such as skim milk is recommended. Low fat milk products are infused with essential nutrients such as magnesium, calcium, and protein that altogether help lower blood pressure. Two to three daily servings of skim milk or low-fat yogurt is enough to maintain good heart health.
These five heart-saving foods are included in the clinically-proven Dietary Approaches to Stop Hypertension (DASH) diet, an ideal and optimal diet plan for reducing hypertension. They are the best natural high blood pressure remedies available. Saturated fats, refined sugar and red meat is limited in this diet, while it includes intake of nuts several days in a week. The diet is also rich in whole grains, fruits and vegetables, and low-fat dairy products.