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"When you change the way you look at things the things you look at change"
Wayne Dyer
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15/02/1970
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I have been helping people reach their health and fitness goals for over 15 years.

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New Bedford
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http://exerciseandnutritiontips.com

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  • 20 Feb 2017

    Best Metabolism Booster Tips To Help You Burn Calories

    Best Metabolism Booster Tips

    Best metabolism booster In this post I am going to give you three of the best metabolism booster tips that you may want to think about adding to your day and to your fitness routine. There many factors associated with a successful weight loss program. The combination of your diet regimen as well as your training are just one part of that.

    While the quick weight loss with a pill group will certainly inform us that the only point that matters is calories, this is really a drastic oversimplification. Attempt to tell that to a person that has hypothyroidism, for instance, and you’ll likely get put in your place.

    Hypothyroidism is a problem that causes a change in the variety of thyroid hormonal agents T3 and T4. These regulate weight-loss to name a few things and also consequently, those that suffer from the problem end up having greater weight gain compared to others while at the exact same time really feeling much more exhausted.

    The hormonal balances in all of us are different. You don’t have to have hypothyroidism or another condition to be a person who discovers it tougher to lose the weight.
    Your metabolism plays a big part in exactly how your body responds to training and also dieting. This makes it very important to make sure that it’s ticking away and also you’re burning as many calories as possible throughout the day.

    Unfortunately, there are several things can cause a person to have a slowing down of their metabolism. Such things as age, weight gain, anxiety,and a lack of activity can lead to a slower metabolism.

    So how do you get your metabolism going again? Here are some tips:

    Eat Breakfast

    When you wake up in the morning after a long sleep, you remain in a fasted state with low blood sugar and also you’ll be high in cortisol. In this state you’ll really burn even more calories. This mindset leads many individuals to try and mainttain it as long as they can by not eating anything up until lunch.

    This is a mistake nonetheless, as this fasted state also reduces our metabolism. It’s not up until you place some food in your system that your body awakens and the engine starts working. When you eat you will start using up those calories for fuel, which consequently sends out a signal to the brain that you’ve eaten. The reward for this is more energy and will prevent you from snacking throughout the day. It additionally raises your metabolism.

    Strength Training

    If you’re attempting to burn calories and all you’re doing is cardio, you mat be missing out on something beneficial to your body. Weight training is in fact fantastic for increasing your metabolism especially when you use the large compound lifts like the squat, bench press, and deadlift. The reason for this is that many muscle groups are involved and a great deal of energy is used as well. Once you have actually built up your muscle mass, it takes energy just to maintain it.

    HIIT

    Also extremely reliable is “HIIT.” This is High Intensity Interval Training which essentially suggests alternating between periods of sprinting/high intensity as well as periods of fairly lower activity like walking or jogging. A great thing about HIIT is that it usually can shorten your routine but gives you more in the way of getting results.

    This mix puts you in an anaerobic state which consumes all the sugar in your blood stream as well as thus places your body in a weight loss setting throughout the rest of the day. This is occasionally called the “after-burn result.”

    Final Thoughts

    The post on the best metabolism booster tips is for informational purposes only. Below I found a video about some foods that can slow down metabolism that you may find interesting.

    The post Best Metabolism Booster Tips To Help You Burn Calories appeared first on Exercise and Nutrition Tips.

       
  • 11 Feb 2017

    5 Benefits Of Bodyweight Training You Should Know About

    Benefits of Bodyweight Training

    benefits of bodyweight training In this post I am going to discuss some of the benefits of bodyweight training that many people do not realize they can get with this unique form of exercise. Body weight training can be very beneficial in helping you reach your health and fiutness goals. Here are just some of the benefits of bodyweight training that you can get:

    Benefit 1: Versatility

    Whether you want to build muscle, get better cardiovascular fitness, or lose weight, bodyweight training can help. There are hundreds of different exercises you can perform using just your body weight. Find the right ones for you and you can put together a great workout that will have you reaching your goals in no time.

    For example, if muscle building is what you want, a workout that combines push ups, pull ups, and squats can help you get there. Alternatively, if better cardiovcascular fitness or weight loss is what you want, then you can create a workout that includes some high intensity bodyweight movements. These exercises can be such things as burpees, mountain climbers, high knees, and even skipping.

    Benefit 2: No Equipment Needed

    One of the greatest things about training with just your bodyweight is that there is no need to worry about equipment. Not only is this a big savings to your wallet, it also makes for a workout that is efficient. The need to set up or wait for machines or equipment to do your workout has been eliminated because it is not needed. Instead, in a short period of time, you can easily and smoothly transition from doing one exercise to doing another.

    Benefit 3: Exercise Just About Anywhere

    Unlike having to go to a gym, or want to take an exercise class, bodyweight training is not limited by the location of where it is at and can be done almost anywhere. Whether it be at the office, outside in the park, or at home, all that is really needed is a small floor space to start doing some bodyweight exercises.

    Benefit 4: All Fitness Levels Can Do It

    Bodyweight training is great for everyone whether you are new to fitness or not. The simplicity of most bodyweight exercise movements is something that even a complete beginner can quickly master. However,this doesn’t mean that the advanced user can’t benefit from bodyweight exercises as they can add extra repetitions or increase the speed the exercise is performed.

    Benefit 5: Low Impact

    One last benefit of bodyweight training is that most of the exercises are easy on the joints. There are many forms of exercise will place excess stress on your joints which can cause pain and swelling. However, bodyweight training has zero to little impact on your joints which will have you staying pain free and able to reach your goals.

    Summary

    As you can see in my post here, there are some benefits of bodyweight training that we all can get. It can benefit you regardless of your level of fitness or whatever your goals may be. So it doesn’t matter if you are a beginner or not, there are some benefits that bodyweight training can give you that will help you reach your goals.

    The post 5 Benefits Of Bodyweight Training You Should Know About appeared first on Exercise and Nutrition Tips.

       
  • 28 Jan 2017

    Sleep Remedies: 5 Things To Help You Sleep Better

    5 Sleep Remedies To Help You Sleep Better

    sleep remedies You should know by now how important sleep is to our everyday function and health, so here are 5 sleep remedies you can try to help you get some sleep.

    Sleep can improve your brainpower, appearance, memory, and many vital body functions. It can also lower the risk of adding on the extra pounds, feeling tired, or contracting many health conditions. Both children and adults should try to get 6 or more hours of quality sleep to help achieve optimal health. However, even if you are getting the required amount of sleep, are you still getting the rest your body may so badly needs?

    Tossing and turning all night, falling in and out of sleep, and not getting into deep sleep can have you not functioning at your best the next day. If you are one of these people who just can’t get quality sleep, it is a must you try and correct this problem. Here are 5 things to help you get better sleep and boost your sleep quality.

    1: Sleep in a Quiet, Cool,and Dark Room

    Trying to fall asleep while there are lights on can definitely cause sleep deprivation. Exposing your eyes to light will arouse the neurons and disrupt your sleep quality. Research has shown that exposure to light before trying to sleep can surpress the production of melatonin (the hormone that controls your sleep cycle). The lowering of this hormone at night will cause different levels of sleeplessness. To avoid this disruption in sleep, you should have all the lights off. This also includes any light that may be coming from such things as your phone, tablet, laptop, or any other light producing piece of equipment.

    Having your room too hot can also disrupt sleep. You should try to keep your room at a cool temperature and have it well ventilated. Another thing that can be done is wear lighter clothing to bed or even cut back on the amount of covers you are using.

    Another factor in getting quality sleep is noise as it most definitely can impact quality of sleep. Try to minimize the amount of noise in your room to avoid being restless. If you have no control of outside noise it may be helpful to try earplugs.

    2: No Caffeine At Night

    I am sure you know, coffee is a great source of caffeine. Caffeine causes a change to the brains chemistry by binding with adenosine which is a sleep inducing receptor that keeps you awake. It may take hours for the stimulating effect of caffeine to finally wear off. Therefore, if you love to drink coffee, make sure it is far enough away from your bedtime.

    3: Getting Comfortable Before Sleep

    There are many ways to improve your quality of sleep by getting yourself comfortable. For example, a hot shower can raise your core body temperature and improve your quality of sleep. A hot bath can sooth and relax your muscles and give you a restfull night. It is also crucial to have the correct bedding. It may be time to get a new mattress or pillows.

    4: Try Using Essential Oils

    Essential oils such as roman chamomile, valerian, cedar wood, sandalwood, or lavender oil can lead to an amazing night’s sleep because they are natural relaxants. There are lots of ways you can use essential oils to enhance your sleep quality. Adding a few drops of one your favorite essential oils into the bath can give you a magical relaxing aroma. Also, you can add these oils to a diffuser and place it in your bedroom to give you a relaxing scent that will have you sleeping in no time.

    5: Have Some Downtime To Unwind

    The last of the sleep remedies to help maximize your sleep quality is to get into a routine of unwinding a few hours before you go to bed. You can do this by disconnecting from all electronic devices and maybe grab a book, or listen to some relaxing music. Then the last 30 minutes of the day, stop everything, clear out your mind and allow yourself to fully focus on getting ready to sleep.

    Summary

    If you are one of the many across the land that find themself tossing and turning every night, I hope these 5 sleep remedies can help you sleep better. These 5 tips may seem very simple to implement but can surprisingly be very effective. So why not give them a try today and hopefully try to start enjoying the best sleep of your life.

    Here is a video of more useful tips:

    Sleep Products

    Legal Notice: Product prices and availability are subject to change. Visit corresponding website for more details. Trade marks & images are copyrighted by their respective owners.

    The post Sleep Remedies: 5 Things To Help You Sleep Better appeared first on Exercise and Nutrition Tips.

       
  • 15 Jan 2017

    10 Ways Exercise Can Boost Self Confidence

    exercise can boost self confidence We all know the health benefits of exercise, but do you know that exercise can boost self confidence and how that can benefit many. Feeling self confident about ourselves can be a great feeling but quite often that is just not the case. When we are feeling confident, we feel better mentally and emotionally and this can be shown in our behavior, quality of life, and personal and professonal relationships. Therefore, anything that can give our self-confidence a boost, is very beneficial for us.

    One of these boosters is exercise. Exercise has been shown to be one of the best ways in boosting our confidence. This can also have some great health benefits. So just how can exercise give your confidence a boost? Here are 10 ways:

    1.  Weight Control

    Healthy eating and exercise is the best way to lose weight or control your weight. This is all about calorie intake and calorie burning. Obviously, if you burn more calories than you take in, then you will lose weight. Being overweight can have a negative effect on your confidence and on your health. Thus, the better shape you are in the more likely you will feel better about yourself.

    2. Better Mood

    A good workout can have many positive effects on your mood. This doesn’t mean you must go to a gym to get this benefit. A good workout can also include a good walk, jog, or run. In fact, whatever you do that is going to make your body work hard and increase your heart rate can be beneficial. What this does is increase the chemicals in the brain, serotonin and dopamine, which gives us a feeling of well-being. This will result in reduced anxiety and stress.

    3. Healthy Heart

    Exercise is great for a healthy heart. Exercising on a regular basis can lower many heart related problems. It can help with lowering blood pressure, reduced diabetic problems and help in the fight against heart disease. Since exercising can help bring you to a healthy weight, your heart will be working less.

    4. Get Fit

    This is a bit different from weight control. Being in shape is connected to self-confidence by having a well-toned body and better posture. There is also other benefits of being fit, like less pressure on the joints. Getting fit can have you feeling better socially which will be easier to make friends and more life connections.

    5. Increased Energy

    If you lack energy throughout your day, you won’t get much done. This can lead you to feel a type of worthless feeling. Regular exercise can help the whole body work more effectively. The result is that the more we can accomplish the more self worth we shall feel.

    6. Sleep Better

    Exercising on a consistent basis will lead to better sleep. The importance of sleep to our general health is well documented. Sleep can be a major factor in how we present ourself. Just imagine needing to prepare for an important meeting without getting any sleep. How confident will you be in that meeting?

    7. Gives You A Fresh Start

    Exercising on a regular basis is a great way to clear your mind. Whatever has happened to make for a bad day, you can exercise that stress away. In addition, you may realize new potentials you may be able to achieve because of the confidence of exercise. Very often, what you thought you may never have been able to do, now can be done.

    8. Positive Outlook

    Once you start working out, you will realize how exercise can boost self confidence. Seeing the benefits you are achieving with it, you will have a desire to continue because it will be making you feel better.

    9. Better Concentration

    In general exercise can help you develop all the skills you need to tackle a specific task. This ability to concentrate and perform more task gives the confidence of taking on other tasks that once may have been avoided.

    10. Greater Feeling of Achievement

    In general, there are so many benefits that exercising has to your health and mind that we can’t help having a feeling of achievement. Exercising takes dedication,hard work, commitment, and care for oneself, and all this will lead to an enormous feeling of confidence.

    Final Thoughts

    However you look at it, exercise can boost self confidence and have you feeling better about yourself.  If you just aren’t feeling good about yourself, try and add some form of exercise to your daily routine. This will give you a boost in your self confidence and a general better well-being. So why wait any longer! Get started today! Whatever it may be, try adding in regular exercise to your daily routine and start to feel your self-confidence grow!

    The post 10 Ways Exercise Can Boost Self Confidence appeared first on Exercise and Nutrition Tips.

       
  • 30 Dec 2016

    Green Tea Health Benefits: Are You Getting Them?

     

    Green Tea Health Benefits

    green tea health benefitsI am sure by now you have heard of green tea, but do you know about all the green tea health benefits you can get from it?

    The people of China, for many centuries, have used green tea in the treating of various diseases. As time passed, the people of the west started the usage of green tea, understanding its numerous health benefits. Popularity of Green tea in the United States continues to grow, seeing that green tea is packed with anti-oxidants. These anti oxidants are responsible for everything from anti aging to defense of many diseases. Years of research study show that green tea is one of the healthiest tea available.

    Let us have a look at the benefits of green tea:

    Green tea has been researched and studied and is shown to have numerous health benefits. It functions as a prominent anti-oxidant, which has actually been determined to help in cancer prevention,  high cholesterol, cataracts, rheumatoid arthritis, and heart disease.

    Green tea has numerous health benefits, and it can be used in the prevention of several diseases such as, rheumatiod arthritis, high cholesterol, cancer, cataracts, and heart disease.

    Green tea may also assists in weight loss. The green tea leaves enhances metabolism in the body which alllows green tea to help you burn more calories.

    Green tea has the ability to combat bacteria and this can be counted as one of the major health benefits of green tea. This will help give a boost to your immune system. Green tea can also assist in battling food poisoning.

    In addition, green tea can assist lowering blood sugar levels and cholesterol levels in your blood.

    Green Tea can also give you a healthier mouth. It fights bacteria that causes plaque and tooth decay. It can also assist you in getting rid of bad breath. A cup or 2 of green tea routinely can assist in giving you fresh breath.

    If you are a chain smoker, consuming around 6 cups of green tea a day can help rid off the dangerous toxins you get from smoking cigarettes.

    Green tea can also help in the beauty department. With the help of green tea you can give your face a more refreshing feeling and use around your exhausted eyes to get a soothing sensation. Green tea also has benefits for antibacterial functions.This can help with rashes or sunburns.

    Green tea is naturally grown and the traditional drying approach that is used in the making of it avoids the tea from the hazardous impacts of fermentation.

    Individuals who have actually depended upon pricey anti-oxidant items are discovering that green tea is natural and extremely cost-efficient replacement. Tea is one of the biggest selling fresh beverages, just after water.

    What You Should Look For When Buying Green Tea

    When you are purchasing green tea you may want to look for a few things. This of course may come down to personal preference also. Here is a list:

    – Brewed over bottled: The brewed tea will give you more of the beneficial antioxidants
    – Country of Origin: China led the way with the most contaminents in their tea; Sri Lanka      and Japan had the least amounts.
    – Choose Organic for lower pesticide residue
    – Caffeine or No-caffeine

    Summary

    However you try to do it, you should try to include green tea in your diet. Using it on a daily basis will give you some or maybe all of the green tea health benefits that were discussed here. Add in green tea to a healthy, well balanced diet and start enjoying all the great health benefits it offers.

    Here is one of the top green tea powders:

    The post Green Tea Health Benefits: Are You Getting Them? appeared first on Exercise and Nutrition Tips.

       
  • 10 Dec 2016

    Buying A Fitness Tracker? Choose What Is Right For You

    Factors When Buying A Fitness Tracker

    buying a fitness tracker If buying a fitness tracker is something you are looking to do, you should think about a couple of factors before you do. You should think about what you want in functionality and in style as well. There are several different fitness trackers to have hit the market that differ in pricing and usage. Here are a few things you should consider when you are buying a fitness tracker to get the best value for your money.

    Extra functionality

    Finding a a product that will give you extra benefits is always a great buy. There are many new fitness trackers that are now using the latest technology when collecting and showing data. Several of the newer brands now have additional functions like smartphone notifications, sensors, and built-in heart rate monitors. They are like a cross between fitness trackers and smartwatches. If you would like to synchronize with your phone or internet then this should be a feature you should look for when buying a fitness tracker.

    Design

    A fitness tracker is something you will be wearing so you may want to choose one that fits your personal style. Do you have a favorite color? Would you like a large screen or small screen? There are many different designs available so always choose one that will compliment your style. It’s similar to having a favorite piece of clothing or jewelry. The more you feel that it reflects you, the more of an attachment you will have to it. If you are proud of being active in your lifestyle, a fitness tracker can be your way of making a healthy fashion statement.

    Durability

    This of course is very important because the last thing you want is to buy something that is made of poor quality or will not be able to withstand your active life. Purchasing a fitness tracker that is durable will make sure that you will be getting all the benefits for a long time.

    It is important to choose one that is going to function in the type of activities that you take part in. It may be important for you to have one that was made to be waterproof so you can use it when swimming or other water sports.

    Your Statistics

    Fitness trackers use algorithms to process data and relay information, so you should look for that matches your biological and physical features, to get accurate results. Collecting data of your age, weight and height will improve the accuracy of the statistics presented.

    Warranty

    Products, especially tech gadgets, can malfunction at will without much of a warning. Buying a fitness tracking device that gives you a warranty will give you the piece of mind that you won’t suffer any loss if it stops working during the life of the warranty. It’s a great way to ensure you get what you pay for and if for some reason malfunctions, you won’t have to worry.

    Final Thoughts

    I hope some of these factors that I have listed will give you a better idea of what you may want to look for when buying a fitness tracker. Purchasing a fitness tracker is a great way to help motivate you to get healthy, what better investment can yo make than in your health.

    Click Here to get the latest fitness trackers at the lowest prices!

    Today’s Special!
     


     

    The post Buying A Fitness Tracker? Choose What Is Right For You appeared first on Exercise and Nutrition Tips.

       
  • 26 Nov 2016

    5 Core Bodyweight Exercises You Should Be Doing

    Core Bodyweight Exercises

    core bodyweigth exercises In this short article I’ll be showing you 5 great core bodyweight exercises. A strong core looks awesome, supports great posture, enhances your balance, safeguards you from injury and far more. Let’s take a look at these exercises:

    1– Plank

    The plank is a very deceptive looking bodyweight exercise that works all your core muscles. To carry out the plank, follow the guidelines listed below:

    1. Kneel down and put your lower arms on the ground.
    2. Raise your knees off the ground, support your bodyweight on your lower arms and toes, straighten out your back and tighten your core muscles.
    3. Hold this position for as long as you can handle.

    Here Is A Video Presentation Of The Plank

    2– Side Plank

    The side plank is a variation on the routine plank that puts more focus on the oblique muscles at the side of your core. To carry out the side plank, follow the guidelines listed below:

    1. Lay down on the left hand side of your body.
    2. Put your left lower arm on the ground and your right forearm arm behind your head.
    3. Gradually raise your hips off the ground, support your bodyweight on your feet and left forearm and tighten your core muscles.
    4. Hold this position for as long as you can handle.
    5. Lay down on the right side of your body.
    6. Put your right forearm on the ground and your left forearm behind your head.
    7. Gradually raise your hips off the ground, support your bodyweight on your feet and right forearm and tighten your core muscles.
    8. Hold this position for as long as you can handle.

    Here Is A Video Presentation Of The Side Plank

    3– V-Up

    The V-Up is a more advanced ab exercise that includes raising your legs and arms off the ground into a v shape. To carry out the V-Up, follow the directions listed below:

    1. Set on your back with your legs right out in front of you and your arms right out above your head.
    2. Gradually tighten your core muscles while all at once raising your legs and arms off the ground, stopping when they meet in the middle of your body and form a v shape.
    3. Gradually lower your arms and legs back to the beginning position.
    4. Repeat actions 2-3 for as long as you can handle.

    Here Is A Video Presentation Of The V-Up

    4– Superman

    The superman is a great exercise for your lower back that mimics superman mid-flight. To carry out the superman, follow the guidelines listed below:

    1. Lay down on your stomach with your legs right out in front of you and your arms right out above your head.
    2. Gradually raise your right arm and your left leg a couple of inches off the ground and hold this position for 5 seconds.
    3. Gradually lower your right arm and left leg back onto the ground.
    4. Gradually raise your left arm and your right leg a couple of inches off the ground and hold this position for 5 seconds.
    5. Gradually lower your left arm and right leg back onto the ground.
    6. Repeat actions 2-5 for as numerous representatives as you can handle.

    Here Is A Video Presentation Of The Superman

    5– Glute Bridge

    The glute bridge is another great bodyweight exercise for your lower back that also will work your glutes. To carry out the glute bridge, follow the directions listed below:

    1. Lay down on your back with your legs bent, your feet as near to your butt as possible and your arms right out to the side.
    2. Gradually tighten your core muscles, flex your glutes, straighten your lower back by rising and hold this position for 5 seconds.
    3. Gradually lower your back to the beginning position.
    4. Repeat actions 2-3 for as many times as you can handle.

    Here Is A Video Presentation Of The Glute Bridge

    Summary

    With these 5 core bodyweight exercises, you’ll quickly develop strength and with a proper diet, flatten your stomach. Merely perform them one or two times weekly, enable yourself 3 days of rest in between each workout and increase the number of repetitions you carry out throughout each exercise.

    Please like the core bodyweight exercises post and share!

    The post 5 Core Bodyweight Exercises You Should Be Doing appeared first on Exercise and Nutrition Tips.

       
  • 5 Nov 2016

    Want Natural Weight Loss? You Need To Avoid This Now

    Try This For Natural Weight Loss

    natural weight loss If you want to avoid weight loss pills and want natural weight loss, just walk into your kitchen and find your answer to what you need to do. Often when we find our waistlines expanding, we are quick to blame the fat we are consuming in our diet and immediately begin to reduce that without looking at the other factors that might be causing weight gain. In reality, it is the sugar in our diets that is often responsible for sabotaging your weight and well-being. So if it is natural weight loss you are looking for, hopefully this post can lead you in the right direction.

    We already know that sugar can lead to tooth decay, diabetes, and a sugar crash, but what most people don’t know is the effect that sugar can have on our weight. In order to understand why sugar is so detrimental to our weight loss efforts, especially in the area of our stomachs and hips, we first need to understand what happens in our bodies when we consume sugar.

    Sugar In The Body

    Once we have consumed a food with sugar in it, our body converts it one of two ways.  It either burns it for energy or converts it to fat and stores it. In moderate amounts, our bodies are capable of using fiber to convert the sugar into energy and not having any significant amounts of sugar left over to convert to fat.

    However, when you consume sugar in excess, your pancreas detects it and releases a hormone called insulin to deal with the excess sugars. The regulation of the sugar levels in your body is the responsibility of insulin. This means the more sugar there is in the blood, the more insulin the pancreas releases. This means that insulin is responsible for the lowering of blood sugars.

    Insulin helps our bodies to store the sugar as glycogen in the fat cells and as glucose, or energy, in the liver. Glycogen is triglycerides. These triglycerides are fatty deposits that are found in the blood. They are created by your liver to repair and build your body’s tissues.
    When your liver is hit with high doses of sugar and insulin, the liver responds by sending out more triglycerides. This increase in triglycerides is a signal to your body that it is time to store abdominal fat for use later on. What this means is that when we consume high amounts of sugar, especially fructose, our bodies store it as fat around our waistline.

    The process of high amounts of insulin being produced on a regular basis to combat sugar leads to your cells becoming numb to insulin; this is what leads to type 2 diabetes. When your body no longer responding to insulin, your metabolism will no longer functions the way it should, which can lead to a gaining of more weight.

    According to the U.S. Department of Agriculture, the average American consumes, on average, about 32 teaspoons of added sugars every day, that’s equivalent to 108 pounds of sugar each year, and doesn’t even include the carbohydrates that are converted into sugars, or the sugars that occur naturally in our foods.

    Sugar and the Obesity Epidemic

    When it comes to cutting out sugar, it is almost impossible. There are so many foods that contain added sugars and carbohydrates that convert into sugar after we consume them. There is also no hard and fast rule for the amount that you should consume in the run of a day. With that being said there is a standard recommendation which is six teaspoons for women and nine teaspoons for men.

    Many people are often tricked because a food may not necessarily list sugar on the ingredient list. Popular foods like pasta sauce, fruit juice, yogurt, granola bars, and energy drinks may be loaded with hidden sugars.

    Final Thoughts

    When choosing food, choose options that have the least amount of added sugar to them. Consume fresh fruits instead of fruit juices. The fiber that is in the whole fruit will help you break down the sugars in the fruit more effectively.

    Natural weight loss is possible and before you search for that magic pill, try opening your kitchen cabinets. Get rid of the table sugar altogether, and if you do use it, use raw sugar which is less processed and healthier, but remember moderation is key! Drink water instead of soda and stay away from processed foods wherever possible to help minimize the effect sugar is going to have on your waistline.

    The post Want Natural Weight Loss? You Need To Avoid This Now appeared first on Exercise and Nutrition Tips.

       
  • 15 Oct 2016

    Foods That May Help Prevent Cancer To Add To Your Diet

    Are You Eating These Foods That May Help Prevent Cancer?

    blueberries Taking steps to be healthy is something we all can do and knowing which foods that may help prevent cancer can be something we can’t ignore. Cancer is a horrible illness which triggers your body’s cells to grow in a quick, unmanageable way and if not dealt with early, it can frequently be deadly. In this post I’m going to be going over which nutrients have actually been particularly connected with the possible prevention of cancer and then highlighting some of the finest food sources.

    Which Nutrients In Food May Help Prevent Cancer?

    A number of the nutrients in natural, unprocessed foods have actually been shown to possibly help prevent cancer and these are detailed in the list below:

    1) Fiber: Fiber is an indigestible carb that can be discovered in most vegetables and fruits. Research studies have actually revealed that a high fiber diet plan can minimize your risks for various kinds of cancer consisting of colon cancer, breast cancer, ovarian cancer, prostate cancer, and lung cancer.

    2) Fat: Fat isn’t really typically applauded as a cancer combating food or even as a food that is thought of as being healthy. Truth is, it is necessary for excellent health and research has actually revealed that consuming lots of polyunsaturated and monounsaturated fat can likewise be a help in cancer prevention.

    3) Vitamins: The vitamins are a choice of 13 nutrients that have many healthy benefits and can aide in cancer prevention. In specific, vitamins A, B9, C, E and D have actually all been revealed to lower your risk of cancer.

    4) Minerals: The minerals are a group of nutrients that act in a comparable method to the vitamins and support much of the bodies important processes. A few of the minerals have cancer fighting properties with research studies recommending that vanadium, copper, selenium, germanium, and molybdenum are all powerful cancer fighters.

    5) Phytonutrients: The phytonutrients are nutrients that can be found in lots of vegetables and fruits. They’re not classified as essential nutrients however they are among the most effective cancer fighting nutrient groups around.

    Which Food Can Safeguard Us Against Cancer?

    The very best foods that may help prevent cancer are those which contain high levels of the nutrients noted above. As a basic guideline, natural, unprocessed foods consist of these nutrients however if you’re having a hard time consuming these nutrients, the list listed below describes 5 of the very best cancer avoiding foods:

    1) Almonds: Almonds are packed with fiber, monounsaturated fat, vitamin E and copper. They’re likewise extremely filling and make a terrific healthy treat.

    2) Blueberries: Blueberries are among the most phytonutrient abundant foods around as well as include incredibly high levels of vitamin C and vitamin E. They’re incredibly sweet and an exceptional option for dessert.

    3) Flaxseeds:  Flaxseeds are a leading source of dietary fiber and polyunsaturated fats. They can be consumed on their own or with yogurt to whip up a yummy cancer battling treat.

    4) Green Tea: Green tea is among the most well advertised cancer battling foods around and is jam-packed filled with phytonutrients. The taste does take some getting use to, so if you discover it a little overwhelming just try mixing in honey or lemon to the glass.

    5) Soybeans: Soybeans are another dazzling source of phytonutrients as well as consist of high levels of copper, fiber and polyunsaturated fat. They’re an exceptionally flexible veggie and can be contributed to essentially any meal.

    Summary

    Can you eat all these foods and still get cancer? Of course, but why not try to do everything you can to be healthier. So now that you know the foods that may help prevent cancer, start including them in your diet. Consuming more cancer preventing foods in your diet plan can give you the added protection needed to help cancer prevention. If you’re not consuming the foods above on a routine basis, now is the time to make some modifications. Ditch the processed foods, stock up on these healthy, natural cancer combating foods and provide your body the added protection it is worthy of.

    The post Foods That May Help Prevent Cancer To Add To Your Diet appeared first on Exercise and Nutrition Tips.

       
  • 1 Oct 2016

    Why You Shouldn’t Focus On Crunches In Your Ab Training

    Why You Shouldn’t Focus On Crunches

    why you shouldn't focus on crunchesPeople often mainly perform crunches when working their abs but I will discuss why you shouldn’t focus on crunches in your ab routine. For years people did sit-ups. Then we were told crunches are way better than doing sit-ups. So this must be the best exercise right? Wrong!

    The truth is, crunches are not that effective when it come to overall core and abdominal strength, and they also can lead to injuries. So in this post I will discuss the downside of doing crunches, and what is a better option.

    The Different Types of Crunches

    There are a few variation to the crunch exercise such as the basic sit up crunch to the more advanced bicycle crunch. These variations will have additional areas of the body involved to create more resistance, or target different areas.

    Regardless of the type of crunch, crunches involve contracting your ab muscles to pull your shoulders and head off the ground, or keeping your back flat during the reverse crunch. True some of the variations of crunches can target the lower abdomen and are not completely worthless, they do have issues that limit their effectiveness.

    Common Mistakes When Doing Crunches

    A big mistake many people make when doing a crunch is the pulling of their head to raise up their torso. This movement can lead to strain of the neck or back and ends up doing nothing for your abs.

    Another common mistakes that many people make when doing crunches is using the back to do the movement instead of the core. This completely takes away from what you are aiming to achieve as it will shift the focus to a different muscle group.

    Also, many people have the problem of keeping their feet firmly planted as they often lift them up to decrease the distance the body needs to travel. These types of modifications will actually take away from the core muscles being engaged.

    Understand The Core For Better Abs

    Your core muscles are a group of muscles that work together to control how your body moves. The obliques, abdominals, hip flexors, and certain back muscles are muscles of the core.

    When you walk or run, the core is responsible for keeping you stable and moving your legs more efficiently.

    The core is also responsible for other movements such as sitting up straight, carrying objects, and bending over.

    Since the core is such a vital part of our everyday life, it is best to train the entire core instead of specific regions.

    You shouldn’t just focus on abdominal training. Doing sets of crunches, reverse crunches, bicycles crunches, to just target your abs not only will take a long time to do, it will also have your chances of getting hurt increased. Doing an exercises that can work several parts of your core at once would be a better option wouldn’t it?

    Better Options: The Plank

    One of the best exercise to work the entire core is the plank.

    A standard static plank is done by lying face down parallel to the floor with your arms bent under your chest. You then raise your body off the ground while supporting yourself with your feet and underside of your arms.

    This movement has you holding your core firm, as well as your arms and legs, to hold yourself up. The plank helps you get a stronger core with the resistance from your body and gravity. Their are also several variations of the plank that can make it more challenging if needed.

    Add in some exercises like burpees and mountain climbers and you will find yourself with an awesome routine.

    Final Thoughts

    Having a strong core is an important part of any exercise routine as it can help increase performance and lower the injury risk. A strong core can also help you in everyday activities in your life. I hope this article has helped you realize why you shouldn’t focus on crunches when working your abs. With that being said, go do some planks!

    Not sure how to do a plank? Here is a video on how to do a plank.

    The post Why You Shouldn’t Focus On Crunches In Your Ab Training appeared first on Exercise and Nutrition Tips.

       

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