(410) 674-0298

Snacking, Choose Wisely

There is nothing worse than that hungry feeling in between meals. You don’t want to ruin all the hard work in your weight loss program by eating snacks throughout the day. You don’t have to have that feeling, there are lots of healthy snacks for weight loss that are delicious and still nutritious.

A good rule to follow when looking for healthy snack foods is to make sure you look for snacks that are high in protein and contain complex carbohydrates. Protein is critical because it is a primary component of every cell in the human body. The body uses protein to make and mend tissue as well as to reproduce bone, muscle, hair, nail, skin and blood cells. Carbohydrates are the body’s main source of energy and come in two forms, simple and complex. Complex carbohydrates are your better choice, such as whole grains. However, you can choose simple carbohydrates as long as you choose “good” simple carbohydrates, like the ones found in fresh fruits.

It is important to try to keep your snack foods within the range of approximately 100 to 150 calories and not to have them in an amount that would take you over your daily calories count. If you are allowed 1600 calories per day then it is reasonable to have three meals of about 400 calories each and two to three snacks of approximately 100-150 calories each. This should keep you within a calorie count to lose weight and remain on a healthy diet eating plan.

In addition to selecting snacks containing high protein and low carbohydrates, making sure to snack regularly in between meals is vital. It’s a great idea to get in tune with your internal hunger clock; don’t wait until your stomach starts talking to you. Practicing portion control will make snacking more effective for you. Instead of grabbing an entire bag of nuts from the kitchen cabinet, try measuring out the appropriate serving size ahead of time.

Here is a list of some good snack choices.

  • Apple slices
  • Whole grain bread sticks
  • Unsalted rice cakes
  • Baked tortilla chips
  • Nuts (1 ounce or less)
  • Whole grain cereal
  • Fresh fruit
  • Unsweetened canned fruit
  • Baked apple
  • Raisins
  • Frozen grapes
  • Celery
  • Dark chocolate
  • Air popped popcorn
  • Low-fat/fat free fruit yogurt

Eating healthy snack foods is just one part of a health maintenance strategy that should incorporate eating healthy and being active. Talk with your trainer and plan out your meal plan and workout routine.

For more articles go to http://clubonefitness.lifestyleezine.com

Filed Under: Top Menu Tagged With: , , , , ,
(410) 674-0298

Heart Smart

Heart disease continues to be the number one cause of death in many countries. Excess weight and obesity are among the major contributing factors in heart problems. It is extremely important to have a heart smart diet such as one that is low in cholesterol, sodium and trans fats.

A Heart Smart diet works by helping you reduce your consumption of saturated fat and dietary cholesterol. These two are replaced with lots of fiber-rich foods that are famous for lowering LDL. Foods such as whole grains, vegetables, fruits, beans, and cereals are great for heart smart options. Also, heart-healthy monounsaturated and polyunsaturated fats from food such as olives, fish, avocados, and nuts are great for eating heart smart. Equally important is the low amount of salt to help defend the health against high blood pressure. This diet ensures 50-65% of calories from carbohydrates, 20-25% of calories from protein, and less than 30% of calories from fat. Out of the fat content, saturated fat makes up less than 10%.

Here’s some tips on eating heart smart:

  1. Eat complex carbohydrates such as fruits, vegetables, whole grains and rice. They fill you up, help increase your fiber intake, and make you less prone to eating sugary desserts and fatty meats. They also do not clog your arteries.
  2. Chicken and turkey skins contain a lot of saturated fat, and should definitely be avoided if you do not want coronary artery disease.
  3. Grill, Broil or Steam your food. Avoid frying your meat.
  4. Eat less egg yolks and organs. Egg yolks are more that 50% fat and have high amounts of cholesterol. Organ meats, like liver, may be rich in iron and protein, but they are extremely high in fat and cholesterol. Limit these items in your diet.
  5. Reduce meat portions and eat more fish. Eat 3-ounce of meat instead of 6-ounce or choose a fish option instead of steak.
  6. Pastries should be only a once in a while treat. They are usually high in saturated fat because they are made with shortening or butter. Choose healthier heart options such as whole grain breads or rolls.

Here’s a delicious heart smart sample meal plan for a day:

Breakfast: cinnamon banana toast, served with 125ml of low-fat yogurt, 1 tbsp of raisins, and 1 chopped apple.
Lunch: roasted beef pita with mango chutney and yogurt, cucumber, mixed salad leaves, and 1 small granola bar of about 21g.
Dinner: grilled fish with lentils and rice, 75g of steamed broccoli, and 1 apple.

Take care of your heart and your heart will take care of you for years to come. It is the starting point to a healthy you.

For more articles go to http://clubonefitness.lifestyleezine.com

Filed Under: Top Menu Tagged With: , , , , ,
(410) 674-0298

Putting Your Best Foot Forward

Whatever the season, it’s always a nice treat to take care of you feet with a pedicure. Whether you do it yourself or visit a salon getting a pedicure will make your feet look nicer in the summer and you’ll be more comfortable in your winter boots with soft smooth feet.Try an at home pedicure. Begin with a long soak. Get your feet into a tub of hot water and soak your feet for at least 10 minutes. Take the dead skin cells off with a pumice stone. When done, make sure you dry your feet well. Moisturize your feet after their soak. Try creams that contain menthol or peppermint for a soothing feeling. The moisturizer will help keep your feet smooth and soft. Trim your toenails and hydrate your cuticles. And finish it all off with some polish. Bright colours can be playful, or chose a colour that will go with your outfit. Finish it with a top coat to protect it.

Here’s how to care for your feet all year long so that they will be healthy, look beautiful and feel wonderful.

  1. Eat Fish and Nuts – The nutrients you take in your food will decide how your hair, skin and nails will turn out and nuts and seeds contain omega oils which are necessary for radiant skin, healthy hair and nails.
  2. Exfoliate Your Feet – Scrub your feet with a foot scrub, or use exfoliating wash to get rid of dry, peeling skin and allow younger, healthier skin to surface. Exfoliate your feet daily. Pay attention to the rough patches and to your heels.
  3. Moisturize Your Feet – Feet respond even better to a massage with a good moisturizing clean. Do moisturize your feet immediately after washing them thoroughly and drying them with a towel.
  4. Groom Your Feet – Cut your toenails straight across to avoid ingrown toenails. When summer comes, pretty up your feet by painting the nails with your favourite nail polish.
  5. Prevent Fungal Infections – Once a week, soak your feet in a foot bath that has a few drops of tea tree oil added to clean warm water. For added luxury, you could add a little tea tree shampoo to the water for lather and use that to clean your feet too.

Looking for a great homemade moisturizing cream. Here is a recipe for an all natural moisturizing treatment for your feet.

Mix:
1 ripe papaya
1 cup of plain yogurt
1 tablespoon of honey
1 tablespoon of coconut oil
Apply to feet then slip into old socks for at least 15 minutes

So, with some tender foot loving care, a pumice stone and some nail polish, it’s easy to achieve beautiful feet.

For more articles go to http://clubonefitness.lifestyleezine.com

Filed Under: Top Menu Tagged With: , , , ,
(410) 674-0298

Diet and Sleep

Sleep is so important in our health. And what we eat during the day can have a huge impact on our sleep. Food can affect how easily you fall asleep and the quality of the sleep you get. Some foods help your brain to calm down, while others stimulate it. If you have trouble getting to sleep or sleeping well, your food intake may be unwittingly causing problems.

Your food choices can sometimes affect the amount or even the quality of sleep that you get. Also, your food choices can help you achieve a better night’s sleep. We’ve all heard to limit alcohol and caffeine consumption near the end of the day. Good nutrition is important, but the right portion sizes are just as important. You don’t want to overdo it or you’ll also defeat the purpose of trying to get the right amount of sleep.

If you eat too much or eat the wrong thing before bed it can cause acid reflux during the night causing food to rise up in your throat. Acid reflux is irritating and painful and if left untreated will develop into a major health issue. Try a homemade quick relief remedy of an ounce of apple cider vinegar and a few ounces of water. Drink the mixture before bed.

Melatonin is an essential element necessary for promoting sleep. A few walnuts would be a perfect snack before bed because of their melatonin content. Almonds are another source to help you get to sleep because of the magnesium content they have.

Foods containing an amino acid called tryptophan are known to induce sleep. Tryptophan can help make you sleepy, and sleep better through the night. Foods without this may disturb your sleep. Adding carbohydrates with tryptophan-containing protein will help relax your brain. However, a carbohydrate-only snack is likely to stimulate you and make it hard to sleep.

Here are some foods that contain high amounts of tryptophan:

  • Whole grains
  • Hummus
  • Sesame Seeds
  • Dairy
  • Meats, Poultry
  • Eggs
  • Seafood
  • Beans
  • Hazelnuts and Peanuts
  • Soy Foods

Lighter meals are better to help you relax. Avoid high-fat meals and large servings because they make your digestive system work too hard and may end up keeping you awake longer.

Try these ideas for dinner options that will help you sleep:

  • Pastas
  • Meat/Poultry with Vegetables
  • Stir-fry Tofu
  • Scrambled Eggs and Cheese
  • Seafood with Cheesy Pasta

When you get enough sleep along with good nutrition habits the two work together to help your body naturally repair itself and prevent health issues. Providing your body with sleep and good nutrition, your energy as well as your quality of life will naturally improve. Eating better and having a healthier lifestyle is one of the ways you can feel better every day and rest better at night.

For more articles go to http://clubonefitness.lifestyleezine.com

Filed Under: Top Menu Tagged With: , , , ,
(410) 674-0298

Meatless Mondays – Is It Worth a Try?

You may have started to hear a new trend out there called Meatless Monday. There may be some validation to this new initiative. In 2003 Meatless Monday was restarted as a public health awareness program, and by 2009 has been gaining popularity with celebrities campaigning and supporting it. Meatless Monday is part of the Healthy Monday initiative. Healthy Monday encourages people to make healthier decisions at the start of every week.

It was started to be beneficial for the health of the planet, as well as the health of humans. It is about healthy, sustainable eating. It’s about reducing greenhouse gas emissions. It’s about doing what we can to slow down global warming and build a better future and planet. But on the other side of the coin, technology has become so much better in making food production greener. The beef industry’s carbon footprint has dropped 16% from 1977 to 2007. Its may not be that bad on the environment after all.

Eating too much meat is not good for our health. Reducing meat consumption (especially red, grilled and processed meats) can drastically reduce incidences of various cancers such as colon and prostate cancer. But, meat does have its many benefits as well. Meat contains very high amounts of protein, good for replenishing the body, upping the immune system, and building bones and lean muscle mass. It also contains essential vitamins and minerals, such as Vitamin A and Iron. Meatless Monday is maybe a day to help you think about healthier eating.

There are many arguments that state going meatless is good for the environment and good for your health. But there are many arguments that state the opposite that eating meat is sustainable and offers many things that are good for your health. Be careful what you read, there are always two sides to the story. Make the decision for yourself, but do the research. On the bright side, eating more vegetables is never a bad thing.

For more articles go to http://clubonefitness.lifestyleezine.com

Filed Under: Top Menu Tagged With: , , , ,
(410) 674-0298

Exercise Addict

Remember the old adage, too much of anything in life can be a bad thing? Even something as simple as drinking water can be dangerous if you consume excessive levels. Exercise is a really important part of a healthy lifestyle – but make sure you build a healthy addiction to exercise. Exercising regularly is a major component in leading a healthy lifestyle. To get into the habit of exercising on a regular basis, you may need to set aside time in your schedule to visit the gym and find a type of exercise you can genuinely enjoy. At other times, you may have difficulty becoming addicted to exercising if you feel as if you aren’t reaching your goals in terms of fitness or weight loss. This is where a personal trainer can really keep you motivated and keep your enthusiasm and interest in your workout while changing things up and staying on track of your goals. Take a positive approach to exercise and making specific changes to your lifestyle, you can become addicted to exercising and improve your health in the process.

Here are some tips to become a Healthy Exercise Addict.

  1. Select a type of exercise best aligned with your interests.
  2. Recruit a friend or family member to exercise with you.
  3. Set aside time in your day for exercise.
  4. Exercise at your pace.
  5. Set fitness and training goals.
  6. Keep yourself entertained while you exercise.
  7. Reward yourself (clothing, jewelry, shoes).

Recovery time is an important aspect of physical training and without it you are likely to eventually experience physical symptoms, such as muscle or joint damage, prolonged fatigue, and be more prone to infections. Again, working with a trainer will make sure you aren’t over doing it and prevent you from doing more damage than good.

Don’t let exercise start to take over your life. Have it be an important part of your week, but ensure that you take some recovery time and don’t forget about spending time with those that are important in your life. Liking what you do, will make you want to continue to do it. Make exercise your healthy addiction.

For more articles go to http://clubonefitness.lifestyleezine.com

Filed Under: Top Menu Tagged With: , , , ,
(410) 674-0298

Candida

What is Candida?
Candida is a form of yeast that exists naturally in everyone. It is normally harmless and is simply present in the body but Candida is also the most common cause of fungal infections. Many species of Candida are harmless, however when mucosal barriers are disrupted or the immune system is compromised they can invade and cause disease. The introduction of antibiotics, although good, can cause the good bacteria that keeps Candida cells at bay, to die and let Candida take over. Candida are pretty much a norm in low numbers on healthy adult skin and is part of the normal flora of the mucous membranes of the respiratory, gastrointestinal, and female genital tracts. It is when there is overgrowth that problems arise.

The following are several causes of increased Candida cells:

  1. Antibiotics. Antibiotics are a common cause of Candida. Antibiotics destroy both harmful bacteria and good bacteria. When antibiotics destroy friendly bacteria it gives the Candida a chance to begin to multiply. If you’re taking more than 1 course of antibiotics you will often have a Candida or yeast infection.
  2. Birth Control Pills or Device. Oral birth control pills are mostly the hormone estrogen. Supplemental estrogen in the synthetic form has been found to promote the growth of yeast.
  3. Excessive Stress and Elevated Cortisol. Stress causes the release of a certain hormone called cortisol. Cortisol can depress the immune system and also raise blood sugar. The elevated blood sugar can feed the yeast cells allowing them to grow quickly.
  4. Tap Water Consumption. Common tap water is high in chlorine which has been found to destroy friendly intestinal bacteria allowing candida to grow.
  5. Constipation. Constipation can be caused by candida and can also lead to candida.
  6. Drugs and Alcohol. Excess alcohol can directly destroy bacteria and allow yeast to grow. Drugs can also cause yeast overgrowth particularly if they disturb the digestive system.
  7. Hypothyroid. Low thyroid is very common in cases of candida.
  8. Immune Deficiency. Any condition that results in a weakened immune system can bring about candida.
  9. Hormonal Imbalance. An imbalance between estrogen and progesterone can be a causative factor in yeast overgrowth.
  10. Excessive Bowel Cleansing. Colonic irrigation and bowel cleansing too frequently can eliminate all the friendly bacteria and allow candida to grow.
  11. Diabetes.
  12. Toxic Metal Connection. Toxic metals such as Mercury, Copper and Arsenic are usually present in the candida patient. These metals disable the exact part of the immune system that seeks to control candida.

Candida has been linked to a number of symptoms such as allergies, IBS, migraines, depression, arthritis, PMT and many other illnesses and chronic conditions. You can remove the excess candida in your body just by modifying your diet. Talk to your trainer or dietitian to make sure the diet is right for you before getting started. If following a Candida Diet, you should avoid grains (including bread and pasta), beans, potatoes, dairy and sugar and eat proteins ( red meat, chicken and fish), eggs, fruits, vegetables (especially root vegetables and leafy greens), nut (no peanuts or cashews) and berries. A Candida diet is typically higher in nutrient density than what we are most likely used to.

Now that you are more aware of what Candida is, what can cause it, you can with the help of your trainer and dietician choose a healthier diet.

For more articles go to http://clubonefitness.lifestyleezine.com

Filed Under: Top Menu Tagged With: , , ,
(410) 674-0298

Fan Stress

Are you a die-hard fan of a professional team? Does your face get all red when you’re watching do-or-die moments of your team in the finals? Are you a ball of nerves as the clock ticks down the last seconds of the game and your team is close to the win? It is important to know that sometimes fans of sports teams experience more stress than the players on the team.

People become so committed to and supportive of their favorite team, they can experience stress from watching the games. Especially when it comes to playoffs or championships, the do-or-die moments in games will send heart rates of fans through the roof.

No matter the level of the sport, fans get extremely emotionally connected to the team they are supporting. What happens is there is a sympathetic surge that occurs in the fans. The body’s reaction to stress is controlled by the sympathetic nervous system and this system is kicked into high gear during games. Heart rates and blood pressure will go up causing the increase in the demand of oxygen on the heart and an actual decrease in the oxygen that is being delivered.

Here are some ways to cope during or after the game:

  1. Stay positive and keep positive thoughts
  2. Exercise has been proven to be a great stress reliever.
  3. Listen to music.
  4. Reminisce on happy moments in your life.
  5. Use a stress ball to help work out some of your stress and gain some hand strength in the process.
  6. Meditate. Use breathing practices to calm you and find your inner peace.
  7. Vent. Communicate your frustrations with a friend with similar interests. Get it out to help you feel better.
  8. Laughter is the best medicine. Watch a comedy show or spend time with a fun friend.
    Some sports teams are even marketing on fan stress by developing stress relieving balls, dolls or toys with team logos on them, such as NBA Basketball Fan Stress-Relieving Dammit Dolls in team logos and colours.

    It’s important to remember that although you are strongly connected with the team, you are not on the team and cannot influence the results of the game. It’s hard to believe while you’re watching the game but it really isn’t a life or death moment so it’s best to put things into perspective. Enjoy the excitement and drama of the game but try not to get too wrapped up in the result. Sports are for our entertainment and shouldn’t be causing more stress in our lives.

    For more articles go to http://clubonefitness.lifestyleezine.com

Filed Under: Top Menu Tagged With: , , , , ,
(410) 674-0298

The Truth About SPF

The skin, regardless of tone or colour will react when exposed to the sun’s rays repeatedly. This reaction can be in the form of tough, leathery skin or wrinkles just to name a few. The bottom line is, by the time you are just past middle aged, your skin will be wrinkled and rough looking if not properly cared for. The number one thing you must protect your skin from is the sun. The easiest way to avoid damage from the sun would be to avoid the sun entirely, but that is not feasible.

Protection from sun exposure is the best way to keep your skin looking great and healthy. The easiest protection for your skin is a sun block with some degree of UV protection. The UV protection is generally measured as an SPF concentration.

SPF stands simply for Sun Protection Factor. Sun block products will have this listed as a number on the label. Sunscreen can protect you from UVA or UVB sunrays; UVB rays are the ones that cause your skin to burn. Your best protection is an SPF sunscreen that will protect you from both types of UV rays.

SPF Number is the actual measurement of the time the product will protect your skin from turning red versus the amount of time with no protection on your skin at all. In other words, it gives you an indication of how long you can remain in the sun with protection when compared to your time in the sun without protection. SPF numbers range from a low of 2 to a high of 60 or sometimes higher. For example, if you would begin to burn after 20 minutes exposure, when you apply a sunscreen with an SPF 15 to your skin you can stay out in the sun for 15 times longer. The SPF number listed on sunscreen bottles only tells you the level of protection against the UVB rays and not the UVA rays which cause aging in the skin. Be weary of labels and make sure the bottle states you are protected against both rays. Labeling regulations will be changing in the next year to make it more clear on the level of protection against both UVA and UVB.

The SPF rating that is right for you will depend a lot on the type of skin you have. Young children 6+ months should wear an SPF of 15 or higher to protect against both sun tanning and burning. Very Fair skin generally burns quickly and tanning is rare. Consider sunscreen products that contain a SPF of 20 to 30. Fair skin types can get away with an SPF of 12 to 20. Light skin burns in the moderate range. Tanning is normally gradual, yielding a light brown shade. An SPF of 8 to 12 would be appropriate. Medium skin tones burn in the minimal range and tanning happens much of the time requiring an SPF of 4 to 8. Dark skin rarely burns and an SPF of 2 to 4 would be sufficient. No matter your skin tone sunscreen is always recommended when spending prolonged periods of time outside, even on cloudy days.

All that being said, it is extremely important to remember to reapply constantly. Time, water and sweat all lead to sun block losing its effectiveness. It is also important to know that use of sun block with SPF does not protect us from harmful rays getting through to damage the skin. Just because your skin is not burning, doesn’t mean that you are not still causing damage to your skin. Adding additional pieces of clothing such as wide brimmed hats, SPF clothing, staying in the shade or using an umbrella will also help protect your skin.

For more articles go to http://clubonefitness.lifestyleezine.com

Filed Under: Top Menu Tagged With: , , , ,
(410) 674-0298

Superfoods

Superfoods are food which are extremely nutrient dense and give you the biggest bang for your buck compared to other foods. They contain amazing medicinal properties that they have been used in different cultures for thousands of years for healing, for endurance, for vibrant health, and for their anti-aging characteristics.Although all fruits and vegetables contain vitamins and nutrients, some contain far higher amounts of these natural properties. These foods have become known as superfoods. Three major benefits are jam packed in all superfoods are antioxidants, nutrients, and fiber.

One thing that all superfoods have in common is that they are not processed foods. They are whole foods that you consume in their natural state. More and more people are realizing that some diseases and illnesses are being caused by the increased amount of processed foods we are consuming. The processed foods contain too much sugar, high-fructose corn syrup and salt. Many superfoods have been shown to help the body fight inflammation diseases like arthritis, heart disease, a buildup of bad cholesterol, and premature signs of aging.

The following are some of the greatest superfoods:

Hemp Seeds Hemp Protein Soy
Bee Pollen Wild Honey Legumes
Maca Powder Spirulina Water
Blue Green Algae Chlorella Salmon
Sprouts Wheat Grass Green Tea
Barley Grass Dulse Psyllium
Kelp Goji Berries Oatmeal
Cacao Beans Avocado Flax Seed
Coconut and Coconut Oil Acai Berries Royal Jelly
Mangosteen
Spinach Agave Nectar Blueberries
Garlic

A great example of a superfood is avocado. Avocados are easy to find and incorporate into your diet. Some amazing facts about this superfood include that 75% of its calories consist of good monosaturated fat, it contains 60% more potassium than the average banana and also contains a lot of vitamins B, E and K. Avocado is also a great source of fiber. Eating a lot of avocado has shown to be beneficial for cholesterol levels in the blood.

Top 10 Reasons for Including Superfoods into your Diet:

  1. Adds the nutrients to your body that it requires.
  2. Superfoods could be less expensive than refined packaged food. Go natural!
  3. They are colourful, tasty and full of texture leaving you feeling more satisfied.
  4. Eating superfoods means a healthy body with a more alkaline pH.
  5. Aids in weight loss by being more nutrient dense.
  6. It adds to a balanced diet, reducing cravings and bingeing.
  7. Superfoods are low in fat and help with calorie counts.
  8. Superfood contain high fiber content.
  9. Superfoods combine phytonutrients – vitamins and minerals, antioxidants and adaptogens vital for health.
  10. Superfoods boost your immune system and help fight off disease and infection.

An easy way to make sure that you are picking and eating healthy natural superfoods is by sticking to the outside aisles at the grocery store. Many of these items are found in the produce section. You can also visit farmers markets and health food stores where they are sure to stock all the best superfoods. Talk to your trainer about adding more superfoods to your diet today!

For more articles go to http://clubonefitness.lifestyleezine.com

Filed Under: Top Menu Tagged With: , , , ,
« Previous Page
Next Page »