5 Health Benefits of Walking

1. A Stronger Heart

Walking has proven to reduce risk f heart disease and stroke. Walking also lower bad cholesterol levels while increasing good cholesterol levels this results as a positive way to keep your blood pressure in check.

“According to the Stroke Association, walking briskly for up to 30 minutes can help prevent and control the high blood pressure that can cause strokes – reducing your risk by up to 27 %”

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2. Lowers Disease Risks

A walking habit can lessen the risks of developing heart disease and diseases such as type 2 diabetes, asthma and cancer. According to the charity Walking For Health, including walking into your regular exercise routine could reduce the risk of developing a life threatening disease by up to 60 %.

3. Keep Your Weight in Check

A person weighing 132 pounds can burn 75 calories by simply strolling at 2mph for 30 minutes. Increase that stroll to 3mph and this person will burn 99 calories. Speed up your stroll to a faster pace of 4mph and burn 150 calories. Do you get the drift here?

4. It can help prevent dementia

For those who are over the age of 65 walking can significantly help prevent Dementia. Dementia affects one in 14 people over 65 and one in six over 80. Being active has a positive effect on brain function and evidently reduces dementia risk.

5. …and osteoporosis, too

Walking is extremely important and also helps stimulate and strengthen bones. Thus increasing their density. This is really important, especially for women. Walking also helps maintain healthy joints!

Energy Drinks – To Drink or Not to Drink?

What are Energy Drinks?

Red Bull, Monster, 5 Hour, Rockstar are all energy drinks that contain a large dosage of caffeine and stimulant like guarana and ginseng. Caffeine is a dominant ingredient in energy drinks ranging from about 75 milligrams – 200 milligrams per serving. In comparison, Coca Cola has about 34 milligrams and Mountain Dew has 55 milligrams  of caffeine.

If the drink advertises no caffeine, there supplement is guarana, which is equivalent of 5 hour energy shots “no crash” guarantee. This is only referencing the no “sugar crash” because the drink has artificial sweeteners.

What are the Short Term Dangers?

Individuals respond to caffeine differently. Energy drinks contain stimulating properties that can boost the heart rate and blood pressure to an extreme point. This can also cause dehydration.For all my fitness junkies out there. Energy drink should not be used while working out. This can leave you severely dehydrated.When used occasionally, energy drinks are not necessarily bad for you, but they shouldn’t be seen as “natural alternatives” either. If you think of energy drinks as another highly caffeinated beverage, you will be bale to paint a clearer picture of what they are and how it can affect you. For example: You wouldn’t use Mountain Dew as a sports drink.

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What happens when energy drinks are combined with alcohol?

Here is some advice. DONT DO IT.

Energy drinks are stimulants and Alcohol is a depressant, combining the two can be extremely dangerous.  The stimulant will hide how intoxicated you are and prevent you from realizing how much alcohol you have consumed. Fatigue is one of the ways the body normally tells someone that they’ve had enough to drink.

The True of Effects of Morning Coffee

Consuming a good portion of your daily carbohydrate intake during breakfast time is pretty sound advice. For starters, your body is in an excellent state to process carbohydrates early in the morning. Along with that, your body’s glucose tolerance and insulin sensitivity are also at their peak. But there is something that can disrupt all of that and it may be hard to believe what it is – caffeinated coffee. Here’s why you will want to trade in that daily, sometimes necessary cup of caffeine for some decaf, at least.

Josh Bezoni - CoffeeWhen consuming caffeinated coffee along with a good portion of your daily carbohydrate intake, your body’s morning ability to better process carbs and increased glucose tolerance and insulin sensitivity gets sabotaged. Normally, all of those things start decrease from their morning peak throughout the day but coffee is quick to sabotage them earlier on. In the end, if you are working toward eating right by following the advice of consuming a good portion of your daily carb intake during breakfast, coffee may be your biggest obstacle toward those weight loss goals.

There have been a few studies that have demonstrated the effects of coffee. One of the studies published in the American Journal of Clinical Nutrition titled, “Caffeinated coffee consumption impairs blood glucose homeostasis in response to high and low glycemic index meals in healthy men” (Moisey LL, et al., 2008), observed 10 healthy men throughout 4 trials in a randomized order.

The men ingested either 5 mg of caffeinated coffee or the same amount decaffeinated coffee followed by an either high or low glycemic index cereal which provided 75 g of carbs. Testing their tolerance afterward, the study found that ingesting the caffeinated coffee with either a high or low glycemic index meal impaired the management of blood glucose and insulin sensitivity compared to the ingestion of decaffeinated coffee.

When insulin sensitivity decreases along with glucose tolerance, that greatly slows down the fat burning process. Instead, more fat gets stored and that can be very detrimental to any work you put toward your weight loss goals. In the end, the best idea may be to avoid caffeinated coffee when you know you are going to consume a larger amount of carbohydrates during breakfast time.
The information provided on this site is for informational purposes only and is not intended as a substitute for advice from your physician or other health care professional or any information contained on or in any product label or packaging. You should not use the information on this site for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Always consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you have or suspect you might have a health problem. You should not stop taking any medication without first consulting your physician.

The Proper Cheat Day

Cheat days come a dime a dozen during a proper diet. Regardless of the circumstance, weather it’s a family vacation, a holiday, a birthday, hanging with friends or just your weekly “cheat day”.

What if there was a way to strategically cheat on your diet with all your favorite foods but still allow your body to accelerate your fat loss. What if the plan consists of a 3-day eating program that allows you to burn-away maximum flab and calories in minimum time? How is this possible? By controlling that horrible fat-storing hormone called insulin.

Here’s How It Works:

Day 1: This day should be dedicated to consuming nothing but healthy liquids filled with protein.

Feeding your body only shakes helps you naturally shrink your stomach. Drinking shakes should be a natural thought process and the way you “staple your stomach”.

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Day 2: This day should be committed to protein and vegetables.

5 small meals are acceptable but should consist of nothing but protein sources i.e. fish, chicken, turkey, lean beef (broiled, baked, or grilled), low-fat cottage cheese and eggs, and vegetables like lettuce, cauliflower, peas, green beans, broccoli, asparagus, squash, zucchini, okra, green/red/yellow peppers, carrots, spinach, kale, celery, etc. (No corn, it’s way to heavy!)

Try cooking your vegetables in healthy fats such as organic butter or coconut oil. A salad is also a great alternative for those who like their vegetables raw.

Day 3: This is your Splurge Day.

Imagine two days of eating minimal calories. On the third day, eating 5 mini-meals is still a given. These meals also consist of the lean meat and vegetables mentioned above. But instead, each meal consists of about ½ of a cup of “high-energy” carbs to three mini-meals in the form of “slow-absorbing” versions that aren’t as likely to get converted to body-fat once eaten. Examples include: black/pinto/kidney/lima beans, sprouted grain pasta or bread, red potatoes, sweet potatoes, barley, quinoa, and wild rice. An alternative option would be fruits or heavier carbs”. Then for ONE MEAL on this day and  ONE MEAL only, you can have a SPLURGE meal and eat whatever you want. The one exception is, don’t allow yourself to get overly full.

Josh BezoniRemember, you are now on a smaller mini-meal diet. Also, try not to make your splurge meal the last meal of the day. You don’t want to go to bed on a full stomach. Remember what I told you about those horrible fat storing places?

After this 3-day cycle, simply repeat the cycle until you’ve lost the extra “baggage” and your diets back on track.

 

This article is based off information drawn from Josh Bezoni’s personal website.

5 tips to look 10 years younger

This article is based off information drawn from Josh Bezoni’s personal website.

Can you imagine being around 40 years old but looking just as young as you did when you were 10 years younger? Well it’s not that difficult to achieve that as long as you stay active and, more importantly, follow good advice for how to properly eat. What we eat has consequences across all aspects of our lives. It can affect how we feel and think and even how younger or older we look. Now, can you imagine being 30 and looking well over 40? Then perhaps you need to follow these 5 important, yet unusual, tips for looking up to 10 years younger.

1. Reduce the amount of toxins your body takes in…

Toxins can come from cigarettes, air pollution, alcohol, our water supply and what we eat. It may be harder to control toxins from air pollution, given the state of things, and moving to a pollution free area may not be feasible but you certain can and should control the other potential sources for toxins. Drinking less alcoholic beverages, for example, is one step to reduce the amount of toxins your body takes in. Along with that, eating little to no processed foods is another important step. Eating wholesome, unprocessed foods whenever you can will reward you with healthier internal organs and a well balanced diet in the long run. All of this goes a long way toward helping you look and feel younger.

Water can be another source of toxins and it also happens to be a liquid that we really need. The best advice would be to avoid regular tap water whenever possible. Purified water is ideal, so look for the best and most cost-effective way to switched from tap to purified and your skin may look a lot healthier.

2. Increase essential fat intake…

For years we’ve been told by experts across fields of health and nutrition that fat was bad for us. But what many people are coming to terms with is that there are essential fats that your body needs. The human skin needs certain fats to keep its integrity and stay healthy, so avoid all fats can be harmful to your overall look. Most Americans are deficient when it comes to one of the most important of these fats, Omega-3. Our body can’t really produce these essential fats on its own, so eating foods that contain large amounts of them is a great start. Fish, nuts, and certain seeds like flax seeds are high in their essential fat contents and make great additions to any meal. Daily, it is recommended that we eat a serving of fresh fish and up to ½ cup of nuts.

3. Get some sun…

Josh Bezoni - Importance of SunshineIt is true that overexposure to the sun can be harmful. It can prematurely age your skin and increase the risk of skin cancer, but you shouldn’t completely avoid the sun. The sun is one of the best ways for your body to replenish itself with Vitamin D, which is manufacture when your skin is exposed to ultraviolet light.

Getting some sun does not mean going outside at high-noon when the sun can likely fry an egg on the sidewalk. Instead, exposing much of your skin (no streaking, please) to sun for up to 15 minutes a day is ideal. You will avoid the potential harms while getting Vitamin D which is important in regulation of the levels of calcium and phosphorus in the blood. New research has also suggested that Vitamin can provide protection from osteoporosis, hypertension, cancer and autoimmune diseases.

4. Eat frequently throughout the day…

Losing weight can help a person look significantly younger and one way to boost your metabolism to promote weight loss is by eating frequent, healthy and well balanced meals throughout the day. A lot of people have one to three meals a day, and that’s not a good way to eat. Instead, having a small meal with essential fats, proteins, and healthy carbs (fruits, vegetables) every three hours is the best way. Having such a well balanced small meal every three hours will allow your body to absorb the nutrients, and nutrient deficiency can increase aging.

5. Avoid processed sugars and consume more antioxidants…

The American Heart Associate agrees, no more than 30 grams of processed sugar per day should be consumed. But, unfortunately, the average consumer in the United States consumes around 173 grams of processed sugar a day. Teenagers consume a lot more, 200-400 grams a day and this is very bad news for those who wish to stay looking young and healthy.

Processed sugars have no real nutritional value and nutrient deficiency, as stated before, causes faster aging. Lacking nutrients, the body will crave more foods which can lead to weight gain and the more sugar you consume, as it is highly addictive, the more of it that gets converted into fat.

Keeping your sugar intake low but increasing your intake of antioxidants is great because antioxidants have several benefits. Replacing the empty calories from sugar rich foods with fruits and vegetables, that are packed with antioxidants, is the best step. Antioxidants, for example, fight against “free radicals,” which are molecules, atoms or ions that can harm your body and cause diseases as well as premature aging. Foods that can help with this due to their high content of antioxidants include: Green tea, strawberries, pomegranates, blackberries and blueberries. Vegetables are also essential in this step, so a diet that contains less processed sugars and more healthy fruits and vegetables is perhaps the best way to look and feel younger.

Foods for a Healthy Head of Hair

Even if you are not the most fashion oriented, it is easy to keep a watchful eye on your head of hair as it can be an indicator of your body’s overall health. Unbeknownst to many, an unhealthy diet may actually be the cause of your dry and frayed hair. If you suffer from such hair, you may want to target these foods to help you with your condition.  These foods will not only help improve the appearance of your hair, but will also help you improve your overall health.

Chickpeas: A versatile food, chickpeas or garbanzo beans as they are also called can be incorporated into a number of dishes including salad. Furthermore, they are a chief ingredient in hummus. As delicious as they are, they are also chock full of non-animal and iron-rich protein.This protein is absolutely essential for healthy hair growth. Furthermore, garbanzo beans contain a lot of keratins, a special hardened protein that is important in the process of coating the outside layer of hair.

Chicken: Chicken with its high levels of B12 and B6 is great to spur healthy hair. A dearth of such vitamins will likely lead to weak and dry hair. However, be mindful that not all chicken is equal. Fried or bread chicken will likely do more harm than good.

Josh Bezoni - StrawberriesStrawberries: While many associate Vitamin C with oranges, strawberries are another great source of this vitamin. The presence of Vitamin C is vital in the creation and maintenance of healthy collagen. This is what helps give hair its structure. Less than ten strawberries will suffice to meet the recommended daily intake of Vitamin C.

Kale:  Many Americans had not even heard of a Kale just a decade ago. But this vegetable has quickly been adopted into the diets of millions of men and women across the nation, and for good reason. Kale contains very high levels of Beta carotene and Iron. The former is actually converted into Vitamin A, which is important for the health of one’s scalp.

The Myth about Eggs and Cholesterol

For years, people have been told by doctors and other experts that cholesterol is bad for you and that eggs, a source of cholesterol, should be eaten no more than once a week. But, as more research has shown, what we have been hearing for years has been wrong and misleading. Eggs and cholesterol are not only good for you, but cholesterol serves a very important purpose within your body.

The truth is, you do not want to overeat and increase your body’s cholesterol levels to levels beyond what they should be. But, luckily, your liver has all of that under control. When you decrease your cholesterol intake, say by eating less eggs, your liver will compensate by producing more cholesterol. If you take in far more cholesterol than you should, your liver will decrease the amount that it produces and so, no matter what, your cholesterol levels should stay within normal ranges.

Cholesterol is said to serve as a type of antioxidant against dangerous free radicals that may be found within your blood. It also helps produce hormones that can help combat heart disease, which debunks one of the many cholesterol-related myths about high cholesterol as a cause for heart disease. Cholesterol levels have been shown to rise when there is a presence of high levels of sugars and damaged fats, which come from a diet of unhealthy processed foods. Cholesterol is useful in combating these unwanted and unneeded substances to keep your body healthy.

Eggs, which are a food source high in cholesterol, are also high in protein which not only promotes weight loss and a healthy immune system but also aids in abating those terrible cravings for food that are actually bad for us. If you combine a healthy diet with a normal cholesterol intake and physical activity, your body and cholesterol levels will be in great shape.

The information provided on this site is for informational purposes only and is not intended as a substitute for advice from your physician or other health care professional or any information contained on or in any product label or packaging. You should not use the information on this site for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Always consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you have or suspect you might have a health problem. You should not stop taking any medication without first consulting your physician.