When was the last time you stretched? And no, holding on to a park tree attempting a quickie-quad stretch before your run doesn’t count. Seriously though, when was the last time you rewarded your body with a relaxing, stretch session in the evening? As a former athlete, I have experienced the amazing benefits stretching can have on the body, the obvious benefit being increased flexibility. But there’s more to stretching than being able to touch your toes.
Stretching is incredibly relaxing, making it a perfect thing to do just before bedtime. If you find it hard to wind down after a busy day or you’re struggling to fall asleep, take a bubble bath to help relax your muscles and set aside 20 minutes for some gentle stretching before you turn the lights out.
TRY: Cat Stretch
Proper digestion is critical to staying healthy. Poor digestion can cause many aggravating problems. Stretching can be used as an effective, non-invasive way to get those intestinal muscles in gear and kickstart your digestion. By stretching out your stomach, you release any accumulated pressure. It also increases the blood flow to your digestive tract, making it more efficient.
TRY: The Cobra
Yes, you read that correctly. Stretching can give the appearance of looking younger. When stretching, a lubricant called synovial fluid is released from the joint cavity. This fluid cushions and reduces friction between your joints, which can help prevent the joint pain often associated with aging. Stretching can give you a spring in your step at any age.
TRY: Gluteal Crossover Stretch
Bad circulation can leave you feeling tired and zapped of energy. Other common symptoms include headaches and “pins and needles” in your hands and feet. Stretching is a really simple way to improve blood circulation, which allows your blood to do its job: bringing nutrients to your muscles and flushing toxins from your body.
TRY: Downward Dog
Rehabilitation programs often include some form of stretching because it helps maintain muscle flexibility when recovering from an injury. It’s also used to prevent any shortening and tightening of muscles due to scar tissue. And because injuries can leave your body imbalanced, stretching is a great way to retrain your muscles back to their original symmetrical movement.
Many of our lifestyles are constantly go, go, go leaving little room for even moderately healthy food options. Convenience food makes it incredibly easy for you to skip the good stuff and onto the chips and cheese dips!
To eat healthy all it takes is just a little prepping (get it?) such as grocery shopping and meal planning then you’ll be on your way to healthy dishes for yourself and your family.
Let these helpful tips guide you to becoming a meal prepping machine!
Make a Menu
This is a great time to explore those easy-peasy recipes that are at our fingertips via the internet, subscriptions, or your very own cookbooks at home that are collecting dust. I know I get bored making the same old dish week after week so explore your options, and who knows, you may find a recipe that takes half the time but tastes twice as good. Win!
Grab the Necessities
After completing your due diligence to find those awesome new recipes, you will better understand what it entails to make those dishes and the accouterments needed as well. Go grab that fresh basil plant that’s needed for your healthy zucchini noodle pasta dish or the empty spices you’ve been putting off for ages. I highly recommend making a list and knocking it out all in one swift trip. Having a game plan for the week and getting the “tools” needed is key!
Keep the Momentum
Pick a day that works for your schedule to knock out the grocery trip, keep the movement going, and roll right into meal prepping once you get home. Start chopping, dicing, and slicing your items to prepare for the upcoming meals you have envisioned for the week. Wash your produce, separate your meats, and get it all good and organized before the fun part begins! Before I even leave home I get out my cast iron skillet, my crock pot, cutting board, knives, and anything else I deem necessary to make my masterpieces.
Invest in High Quality Tupperware
Tupperware is one of the easiest storage options for on-the-go meals and makes reheating for dinners or lunches a breeze. Glass tupperware not only makes our food last longer but keeps your items well maintained until you pull it out for those ready-to-go snacks or meals. An extra fun tip, I prepare salads up to a week early by using mason jars. Now I know that sounds crazy but its a great storage component and saves you tons of time in the kitchen by filling a few early in the week. Just be sure to put the dressing at the bottom, then greens, and then your toppings to it from getting soggy.
The Freezer is Your Friend
Don’t underestimate your freezer. If you tend to make extras often, I know I do, you can freeze mostly anything! Big on sauces, make half for your upcoming week and freeze the rest for another dish later down the meal prepping road. Feel like making extra soup? Throw any extra in the freezer but be sure to date and check on freezer life for your items. You would be surprised how just a little extra goes a long way!
So, there you have it. Five completely easy and helpful hints to get you started on your meal prepping destiny!
Going the extra mile now will save you not only money but inches on your waistline by making the effort to take care of your body.
Being in the kitchen is supposed to be fun and a great way to explore your taste buds. Doing this with a roommate or partner takes even more of the burden off and makes room for bonding and food creation.
I hope these tips help you in your path to health. Bon appétit!
Many people are quick to jump to the conclusion that rather than hiring a trainer, they can just go about this journey on their own. They pick up a workout they’ve found in some magazine on or the Internet and immediately get started, hoping to achieve the body of their dreams.
As they go about this though, major problems start to occur.
Maybe they don’t see the progress they had hoped for or worse yet, they end up injured.
To help prevent these problems along with many others, hiring a personal trainer can be a very wise move. Let’s take a quick peek at the main reasons why you should consider hiring a personal trainer so that you can decide if it’s the right decision for you.
A Personal Trainer Will Make Your Workout More Interesting
The very first reason why you should seriously consider hiring a personal trainer is because they’ll go a long way towards making your workout more interesting. Since each time you work with them you’ll likely be doing a different workout entirely, this shakes things up and prevents you from hitting a progress plateau. More importantly it keeps you interested and makes sure that you keep coming back for more.
A Personal Trainer Will Teach You Advanced Strategies
Second, the next important reason to consider hiring a personal trainer is because they’ll teach you some advanced concepts that you might not have known before. Learning ways to accelerate your progress by taking things up a level will be imperative to success. If you aren’t adding more advanced concepts into your workout program over time, you’re going to eventually stop seeing gains in strength, endurance, and improvements in your tone and definition. Most people on their own don’t understand these advanced techniques, so a good trainer will help to introduce you to them.
A Personal Trainer Will Check Your Form
Moving right along, the third reason to hire a personal trainer is because they will also check your form and make sure it’s as it needs to be. If you aren’t using correct form as you go about your workout session, you won’t be seeing results from that exercise anyway as you may not be targeting the muscles correctly. A good personal trainer will ensure this isn’t the case for you.
A Personal Trainer Will Serve As Motivation
Finally, last but not least, a personal trainer will serve as a clear source of motivation. When they’re standing right next to you pushing you to complete that extra rep, this can really add up to improved progress. Those who aren’t pushing their body to the limit won’t see nearly the same degree of results. A personal trainer can really help to keep you motivated and working hard.
So there you have the main reasons why you should consider hiring a personal trainer. If you haven’t done so yet, it might just be the time to consider it.
Many people start the year off great and then the Super Bowl comes and then they fall completely off the wagon. Tacos, wings, chili, pizza, dips, chips and all that diet busting stuff looking you straight in the face saying “eat me”. There are a few ways to approach your Super Bowl party that I would like to share with you to help you be successful.
Try to make it a healthy Super Bowl party. If your party is at your house, learn all the simple, tasty ways to make your unhealthy favorites into great healthy dishes. I tell all of our clients to bring me their favorite family recipes and I will show them a way to tweak them into a healthy delicacy. Don’t get me wrong, I’m human just like you. I like the worst of the worst, but I do a good balancing act. Unfortunately, many are too addicted to these foods and don’t know how to make the changes, nor love or know how to exercise like I do. I love to take my favorites like spicy chicken penne, and create a healthy version. You can do this with any recipe imaginable, you just have to learn. All the foods mentioned in the first paragraph have a clean version.
Bring a dish of your own that you know is healthy and focus on eating that along with the fruit and veggies. Nobody is going to say, “Stop eating your own dish, that’s rude.” No one pays attention to who brings what, unless you bring nothing. If you must drink, try Bud Select which only has 55 calories, Michelob Ultra, or MGD 64 calorie beer, and only have a couple. A straight shot of tequila can be one of the best ways to drink with the least damage to the mid-line. A straight form of booze such as vodka or whiskey on the rocks with a lemon slice is an option as well. Sip and savor and remember to not overdo because alcohol will definitely not show you results on the scale.
Have a small portioned plate at the beginning of the party. Grazing all game long will pile up the calories like the Panthers are going to pile up the score on the Broncos. Just kidding, I couldn’t care less if either one of these teams win. Someday, my dream will come true again and I will see the Packers win another Super Bowl.
Know yourself – If you’re kicking butt and don’t want to get off track watch from home and don’t go to the party. If you know you can’t handle the peer pressure or will cave to the temptation, stay home. It’s America and you can do what you want.
Here are some decent quick snacks for your party that won’t get you off track:
Have a great time and keep your goals front and center and you will do fine.
With winter in full swing, we are now in the midst of this year’s cold and flu season. This could drastically increase your chance of becoming ill. Plan your meals to include these powerful immune system boosters to fend off bugs before anyone gets sick.
Tip: Look for color in the foods you choose. Colorful foods often give a clue that they contain these important antioxidants.
It is no surprise that the most commonly recognized source to boost your immune system and keep your skin healthy is vitamin C. Vitamin C tops the charts of foods that keep your immune system running healthy.. Vitamin C increases the production of white blood cells, which are key to fighting infections. Vitamin C can be found in almost all citrus fruits, but an unknown fact is that red bell peppers have twice as much fighting power, as well as being a rich source of beta-carotene. Blueberries, strawberries, and raspberries are also good sources.
Broccoli is another super food that is loaded with vitamins and minerals ready to do battle against any germ or infection. Broccoli is one of the healthiest vegetables you can put on your table. It’s loaded with vitamins A, C, and E as well as an abundant amount of antioxidants. However, it is important to remember that broccoli loses its fighting power the more you cook it.
Garlic is found in almost every cuisine in the world and modern science has shown that it helps lower cholesterol, prevent hardening of the arteries, and fight infections.
Vitamin E tends to take a backseat to vitamin C when it comes to preventing colds; however, it is equally important. Since vitamin E is a fat-soluble vitamin, it needs the presence of fat to be absorbed. Nuts, especially almonds, are packed with vitamin E and a half cup a day provides nearly 100% of the RDA.
Spinach is another super food that’s rich in vitamin C, anti-oxidants, and beta-carotene. Similar to broccoli, spinach is best if cooked as little as possible so that it’s nutrients can be retained.
Much like vitamin C, ginger can also help you prevent a cold before it even shows up. Ginger is used in many sweet desserts, but it can also be added to many different dishes.
If you’re looking to firm up and shed fat fast, it’s important that you take time to consider the foods that you’re eating on a daily basis. What you put into your body each day is going to have a massive influence on how you look in the long-run and those who choose the most nutritious and low calorie foods are going to find that they experience the fastest rate of fat loss.
That said, you need to also make sure that you’re getting a good mix of nutrients as you go about your day since this is what will ensure that you keep your energy levels up and your blood sugar levels stabilized.
The breakfast meal is one that’s especially important because this is the meal that is going to set you up to feel your best all day long.
One common breakfast choice that many people find themselves grabbing on the run is a cereal or energy bar. Sadly, this is one of the worst diet moves you could make. Let’s take a quick peek at why you should say no to that cereal bar and what a better option would be.
They’re Low In Protein
The very first reason why you should say so long to starting your day off with a cereal bar is because they’re incredibly low in protein. If you look at the nutritional information on the box of your favorite cereal bar, you’ll find that it likely has just 1-2 grams of protein – some even less.
While you may come across the rare energy bar that contains five or six, this is still not enough to provide you with lasting energy throughout the morning.
They Contain Refined Carbohydrates
The second reason why cereal bars aren’t your wisest decision for first thing in the morning is because they also contain a high amount of refined carbohydrates, which is going to send your blood sugar levels soaring, only to plummet, leaving you feeling hungry, irritable, and like you need more carbs.
Refined carbs are the primary thing you want to stay away from and these cereal bars are almost 100% refined carbs.
They Don’t Provide Sufficient Fiber
Finally, the last reason to give cereal bars the boot is because they don’t contain enough fiber either. If you want fiber, go with bran cereal or a piece of fruit. That will pack in at least three grams of fiber compared to the measly 1-2 that most cereal bars will offer you.
So the next time you’re headed out the door and about to grab a cereal bar, think twice.
A far better option would be mixing together a quarter cup of oatmeal, a half scoop of protein powder, and a tablespoon of peanut butter to form your own home-made bar that has just 250 calories and will offer you a healthy mix of proteins, carbs, and healthy fats.
Despite our best intentions, a recent report suggests that for the first time in two centuries, the current generation of children may have a shorter life expectancy than their parents.
With all the advances in medicine, how could this possibly be true? The blame falls squarely on today’s toxic food environment.
In short, your kids are eating too much junk.
And who can blame them? Junk food tastes great.
The good news is that healthy food also tastes great. Take these simple tips and transform your child’s diet into one that is packed with good health.
If your kids are resistant then make it fun. Serve veggies with salad dressing as a dip. Cut fresh fruit in the colors of the rainbow and place them on a skewer. Serve a color themed meal -all green, all red or all orange. Use your imagination and you’ll come up with an endless number of ways to make fruits and veggies fun to eat.
Processed foods are the biggest problem with our modern diet. Packaged and refined food products are devitalized and filled with empty calories that quickly lead to weight gain. Unfortunately, processed foods make up a large portion of the diet of many children.
Train your kids to opt for whole foods, rather than packaged ones. Whole foods are foods that are in their natural state. An apple. A piece of sprouted grain bread spread with natural peanut butter. A piece of hormone-free chicken. A bowl of beans. You get the idea.
Refined sugar and corn syrup are packed into many of the foods that your kids love. But wait, there are more wholesome sweeteners available -sweeteners that add vitamins and minerals rather than empty calories. Use the following rather than white sugar or corn syrup:
Kids love pizza and pasta and peanut butter and jelly sandwiches, and that’s not going to change any time soon. Rather than fight your kids on their favorites, try making smart substitutions to make their favorites more nutritious.
One of the best things that you can do for your child’s good health is to instill in them a love for water rather than sugary drinks. Sodas and juices are filled with empty calories that encourage weight gain.
The easiest way to do this is to stock your house with lots of pure, filtered water. Don’t have fruit drinks or soda pop readily available so that they grow accustom to drinking only water.
While I presented these tips as improvements to be made to your child’s diets, these tips will also do wonders for your diet. Try these 5 tips out for 30 days and I guarantee you’ll look and feel better.
Parents all want good things for their children. Now how about doing something good for yourself as well? You are your child’s biggest role model on how to live, for better or worse.
Treat yourself right by calling (502) 785.7480 or emailing info@rejuvmedicalky today to get started on a wellness program that will change your life for the best.
Alcohol is something that most adults do like to indulge in from time to time – some more often than others.
So what’s the real deal about alcohol and your progress? Is this something that you can make room for in your diet or is it something that you need to give the boot?
Alcohol and Calories
The very first thing that you need to take note of is how many calories are found in alcohol. Alcohol itself contains seven calories per gram, whereas both protein and carbohydrates each contain just four. Fat comes in at the highest calorie value per gram at nine, which places alcohol right in the middle. But what’s often worse is what the alcohol is mixed with. If you’re drinking your alcohol with high calorie or fat mixers such as cream, sodas, or sugary mixers you could easily end up with a drink that packs in well over 300 calories per serving. If you take in three or four of these over the course of the night, it’s really going to add up.
Alcohol and Fat Metabolism
The second important thing that you need to note is the impact that alcohol consumption will have on your fat metabolism. The minute that you put alcohol into your body, all fat burning is going to come to a halt. Your body views alcohol as a toxin and as soon as it is consumed, your body is going to do everything it can to rid itself of this alcohol. No further fat will be burned until it’s out of your system. Only then will you start burning body fat again. So, if you consume quite a bit of alcohol one night, you can expect to see your rate of fat loss drop off for a more significant period of time.
Alcohol and Your Recovery
Finally, the last important thing to note about alcohol consumption is the impact it will have on your recovery rates. In addition to putting the brakes on all fat burning taking place in the body, the second thing that alcohol is going to put the brakes on is protein synthesis. This means that no further lean muscle tissue will be built up as long as alcohol is in your body.
Again, you can imagine what this is going to do to your workout goals.
So as you can see, if you want to be truly successful with your fat loss and workout program, its best if you can abstain from alcohol for the time being. One drink every now and then may not hurt all that much, but if you’re taking in any more than this, it will definitely hinder the progress that you see.