One of the key suggestions when aiming to eat healthier is planning your meals. Mapping out your meals with higher volume, lower-calorie options ensures that you never feel restricted and stay fuller for longer! Bulking up your meals with these 9 pantry staples means you always walk away feeling as energized as possible.
We are all of course aware of the physical benefits that exercise provides us with. It tones up your limbs, strengthens your core, aids in keeping your heart strong, and can add years onto your life. But what about the benefits of exercise on how you feel, your brain development and overall health?
Cortisol is the body’s primary “stress hormone”. It not only contributes to those familiar, unwelcome feelings of stress and anxiety, it also promotes the breakdown of tissue around the body, including muscle. When cortisol levels are chronically high, you can expect to feel terrible, and struggle immensely trying to gain mass.
If you’ve ever set a big goal, you know that your excitement and enthusiasm are high and you can’t wait to get started. But over time, motivation naturally starts to decrease and day-to-day life becomes a distraction. But that’s no reason not to set goals in the first place. You just have to change your strategy.
The endorphin rush that comes with a workout, the accomplishment in improving strength or dropping a few kilos is hard to beat. It is motivating and inspiring and is often the driving force that keeps us going back for more.
For most, this healthy habit is something that enhances our quality of life, but for a subset of the population it becomes more sinister.
Eating carbs increases the level of tryptophan in your blood, which the body converts into serotonin – a sleep-inducing brain chemical that slows nerve impulses and promotes calm. While more research is needed, sleep researchers generally agree that including a carbohydrate, particularly slow-burning carbs (beans, pasta, quinoa, sweet potato) to your evening meal will help you sleep more soundly.
1. Fresh Fruit Bananas: an excellent source of energy, Vitamin B6, potassium and fiber. Apples: a great source of fiber, Vitamin C and help regulate blood sugar. They’re very satisfying, making them a perfect afternoon snack. Blueberries: Blueberries are packed with Vitamin K, Manganese, Fiber and Vitamin C, and their antioxidant count is high.
When we are stressed, or experience stress there are changes in the brain and in the whole body. We experience the ‘stress response’ or ‘fight-flight’ response. When we are in danger or feel threatened our body gets ready and geared up to face up to it in the best possible way to survive. Our heart rate increases, muscles become tense, stress hormones are released and flood into the nervous system, fats and sugars release to create instant energy, the digestive system shuts down to save energy and the area of the brain which is used for clear decision making shuts down.
As we get older, many of us complain of stiff joints, immobility and tight muscles - not to mention just a lack of general cardiovascular fitness. All of these things create a barrier when it comes to carrying out our daily chores and activities, but we get by. We adapt, we figure out ways of making things easier. We take the elevator instead of the stairs, we park closer to the supermarket and we store things where they’re easily accessible.
Sleep Alcohol may help you fall asleep quickly, but the quality of your sleep may not be so good. Those who drink close to bedtime don’t get enough rapid eye movement (REM) sleep where important processes of dreaming and restoration occur. This lack of sleep impairs muscle recovery and reduces energy, meaning your workouts the next day will suffer.
According to studies standing at a desk increases calorie burn by 20 percent compared to sitting. Why? When we sit, our muscles are not engaged, our digestive system slows and blood circulation is gradual. So if you find yourself chained to the desk most of the time, stand up every 20 minutes and go to the printer, get a drink of water, take a stretch or pace while talking on the phone.
Considering how crucial it is to our survival, we spend very little time thinking about the way we breathe. In fact, most of us generally only think about our breath when we’re short of it. But it’s a subject that could do with a little more attention. If we breathe the way our bodies were designed to, we can unlock real and lasting benefits for our workouts and our health.
When we think of athletes and active people, we certainly don’t think of exercise being dangerous to their health. It makes sense that active people would be healthier than sedentary ones. The truth is, exercise and strenuous physical activity can increase our oxygen consumption in order to meet our energy demands.