Thursday, February 07, 2013
Thursday, February 07, 2013
13 Strategies to Stay Fit During Stressful Times (2 of 13)
SUPER POWER WALKS
Mind you, these aren't just any power walks. These are power walks with a difference, incorporating squats, pushups, triceps dips, planks, and walking lunges. There's a lot you can do with nothing more than a bench and some grass or a relatively smooth path.
"This gets all the muscle groups and helps you feel like you did something of value, not just a casual little walk. For people who are a bit more advanced, do interval runs between telephone poles. It's an easy way for people to pace themselves and each person can pick the number of poles for his or her personal work/rest ratio.
Wednesday, February 06, 2013
13 Strategies to Stay Fit During Stressful Times (1 of 13)
The road to real success happens when we stop trying to be perfect. You know how it goes. Life goes a little off track. And the pity party begins.
"Well, I can't do the prescribed workout today, so I might as well not exercise at all." This kind of all-or-nothing thinking enters all of our lives from time to time.
Use each day to make the best possible choice given to your limitations. One strategy that does work, breaking up the training over the course of the day. For example: Spend 5-10 minutes foam rolling and stretching in the morning, take a 15 minute brisk walk at lunch, and do 20 minutes of training anywhere else in the day – maybe an actual weight lifting session, maybe just some bodyweight work of pushups, pull-ups, plank variations, squat and lunge variations.
It's hard sometimes to find a whole hour. But anybody can manage 10 minutes.
Tuesday, February 05, 2013
4 Foods Accelerate AGING (4 of 4)
Food #4 that ages you faster: Soybean oil, canola oil, or other "vegetable oils"
I know these have been marketed to you over the years by giant food companies as "healthy", but if you understand a little biochemistry about how these highly-processed oils react inside your body, you would quickly see how false that is.
First, anything labeled soybean oil, canola oil, corn oil, vegetable oil, or cottonseed oil (these are in a LOT of processed foods you probably eat) most times have undergone a refining process under extremely high heat and use of chemical solvents such as hexane.
This leaves you with an oil where the polyunsaturated fats have undergone a lot of oxidation and are therefore VERY inflammatory inside your body, producing free radicals, damaging your cell membranes, contributing to faster aging, heart disease, and other possible health problems.
If you want to avoid the health-damaging effects of soybean, canola, corn and other "vegetable oils", make sure to avoid them as much as you can, and instead opt for truly healthy oils and fats such as extra-virgin olive oil, avocado oil, virgin coconut oil (a healthy source of MCT fats), and grass-fed butter (a great source of healthy CLA fats).
Monday, February 04, 2013
4 Foods Accelerate AGING (3 of 4)
Food #3 that ages you faster: Sugar, sugary foods, certain starchy foods
Sugar is an obvious one to avoid. You've heard how bad it is for you 1000 times before for many other reasons, including your waistline and developing type 2 diabetes. But now you also understand the aging effect of sugar.
Instead of sugar, consider using a natural non-caloric sweetener like Stevia in your daily coffee, tea, in baking, or other sweetening needs. This dramatically helps you control your blood sugar response and thereby help slow aging.
So this also means to think twice about sugary desserts, sugary cereals, candy, and other sweets that are contributing to aging you faster.
Try having 1-2 squares of dark chocolate after dinner instead of a normal full dessert that most people choose. You only get about 2 grams of sugar in 1-2 squares of dark chocolate as opposed to 40-80 grams of age-accelerating sugar in a typical cake, ice cream, or brownie type of dessert.
Keep in mind that some starchy foods like white rice, oatmeal, and white potatoes can also have significant impacts on your blood sugar and thereby can increase formation of AGEs in your body. These foods are best kept in smaller portions if you decide to eat them, and balanced with healthy fats and protein to slow the blood sugar response.
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