For some people when they start their health and fitness journey, it can often become overwhelming of where to begin. Cardio exercise is one of the most popular forms of exercise. Understanding the major benefits of cardio exercise may help you discover how to start including it as part of your routine.

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. 

Eat more leafy greens

Leafy greens like spinach and kale are already known to be packed full of essential nutrients like iron, vitamin A, vitamin K and magnesium, but they’re also a rich source of folate, which helps the body to produce feel-good neurotransmitters like serotonin and dopamine.

Our bodies need to be fueled correctly in order to function to the best of their ability when working out. Consuming the right foods and fluids before and after you exercise is crucial to get the best out of your exercise.

Whether you’re wine tasting in Italy or sampling the local delicacies in France, most holidays involve major food indulgences. There’s almost an unwritten rule that when you’re away from home, there’s a no-holds-barred mindset where all healthy eating habits are thrown out of the window.

Get on the front foot with your children’s eating habits and start to pave the way. Healthy eating is a skill that must be taught. They’ve got to learn it from us.

If you’re a little bit unsure as to where to start, here are the four ‘P’s  for raising healthy kids and toddlers:

Weight loss can be achieved through gradually reducing the amount of calories you take in or by doing repetitive exercise for any given duration i.e. walking, jogging, running, cycling etc

There are three ways to get this much needed vitamin: the sun’s UV rays, food sources and supplements.

1. Create a calm and restful environment
Close down your laptop, put your phone down, turn off the lights and create a space that is calming and ideal for sleeping. Exposure to bright lights and electronics can stimulate your mind before bed which is the opposite of what we want when it’s time to sleep!

HUNGER HORMONES: GHRELIN AND LEPTIN
Two important hormones that shape our appetite and hunger signals are leptin and ghrelin. Leptin suppresses your appetite. The more body fat you have, the more leptin you produce.

Stay away from Carbonated Drinks

Drinking carbonated drinks such as sparkling water and soft drinks may seem like a treat, but where do you think those tingly bubbles end up? Trapped in your belly. Watch out for sugar-free or low-carb products, too. These beverages still contain artificial sweeteners, such as sorbitol, which can be difficult for many people to digest.

Often people think of protein as a means for “bulking up” at the gym – but in fact, protein is so much more.  Did you know that protein is a component of every single cell in your body, and is used to build and repair bones and tissue?
So it’s safe to say – sourcing adequate protein is pretty important!

Luckily we've uncovered 5 of the healthiest ingredients that you probably haven't used yet!

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.

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.

Eat Fresh Foods

While manufacturers are getting better at reducing the sodium levels in foods, you should still read the labels. Fresh foods like fruits, vegetables, wholegrains, unsalted nuts and fresh lean meats are naturally low in sodium and should make up the majority of your diet.

The stomach, which contains hydrochloric acid, will help in the proper digestion of food. The problem lies when the LES either does not close all the way or it opens too often that produces acid to your stomach and move up into your esophagus.

My general compromise for a person without these conditions is: 1 good quality coffee per day. What do I mean by good quality coffee? Coffee made by running water through ground coffee beans with an espresso machine, plunger etc. Instant coffee is not OK as it is high in a chemical called acrylamide which has been shown to cause nerve damage and some research suggests that it is carcinogenic (cancer causing).

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.

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.