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When it comes to reducing weight and being healthy, fats are widely seen as the enemy. However, they should be recognized as superheroes—or, at the very least, healthy fats. While saturated and trans fats are potentially harmful to your health, dietary fats help manage blood pressure, stimulate the immune system, and lower the risk of heart disease and stroke. Healthy high-fat foods are an excellent way to add taste, pleasure, and nutrition to any snack or meal. Along with helping meals taste richer and more delicious, this macronutrient is beneficial for a variety of reasons. Here is a list of some healthy fats. Chia Seeds Chia seeds are not commonly seen as a “fatty” food, however one ounce (28 grams) of chia seeds contains 11 grams of fat. Furthermore, practically all of the carbohydrates in chia seeds are fiber, therefore the great majority of calories in them are from fat. The bulk of the lipids in chia seeds are alpha-linolenic acid, a heart-healthy, important omega-3 fatty acid (ALA). Chia seeds may potentially provide a variety of health advantages, including blood pressure reduction and anti-inflammatory properties. They are also quite nutritious. Chia seeds are high in nutrients in addition to […]
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As our loved ones age, it becomes increasingly important to take steps to ensure their safety. Whether they are living at home or in a care facility, there are certain things you can do to help keep them safe and healthy. This blog post will discuss nine elder care and safety tips you can use to protect your loved ones. 1 – Review their medications regularly and make sure they are taking them as prescribed As our loved ones age, it is essential to monitor their medication use closely. Make sure you know what medications they are taking and why, and review the dosage and frequency with their doctor on a regular basis. Also, be sure to ask about any potential side effects or interactions with other medications or supplements that your loved one is taking. It is also essential to ensure that your loved one is taking their medications as prescribed. Missing doses can be dangerous, so be sure to keep track of when they take their pills and help them remember if necessary. If you suspect that your loved one is not taking their medication as prescribed, talk to their doctor right away. 2 – Help […]
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They’re just what the trainer ordered! When birthdays roll around, there’s one subject that’s not always a happy one to celebrate. It has to do with the changes that happen with your body over time. When you’re younger, staying in shape can be somewhat easier to manage. Once you hit your 40s, though, staying in shape can be a bit challenging. (You start to lose 3 to 5% of your lean muscle mass every year after you hit 30.) No need to stress, because we’re here to deliver secret exercise tricks for keeping in shape after 40, and they’re just what the trainer ordered! So enjoy some sips of wine (if that’s your thing) and even birthday cake—we’re here with the best gift of fitness advice ever. To learn the best tips out there, Eat This, Not That! spoke with Kelly Najjar, a personal trainer on Fyt, the nation’s largest personal training service that makes fitness under the expert guidance of an in-person or virtual, certified fitness professional convenient and accessible for everyone. These secrets can be lifesaving—and the best thing about them? They are all habits you can easily apply to your everyday routine. Read on and learn more […]
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Many of us have a bad habit of cutting corners when it comes to getting the recommended amount of sleep each night. Despite the fact that getting seven or eight hours of sleep each night seems like the ideal amount of rest, we find that this is rarely possible for us due to our hectic busy lives both at home and at work, but is 6 hours sleep enough? The National Sleep Foundation recommends that people over the age of 65 get between seven and nine hours of sleep each night. This recommendation is gaining widespread support among adolescents, preschoolers, and toddlers of all ages, but what about the average adult? Even though getting a good night’s sleep can be challenging, it is absolutely necessary. Let’s unfurl the blankets and get comfortable so we can learn more about sleep, why the average person needs more than six hours of sleep, and what we can do to make sure we are getting enough rest. Is 6 Hours of Sleep Enough for You? Even though the majority of us require more than six hours of sleep per night, there are indicators that can help you determine whether or not you […]
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A HEALTHY diet maintains and improves overall health but with thousands of diet tips emerging every day, it can be difficult to establish what’s best for you. A dietician has outlined three main points to prioritise when it comes to a balanced diet. A balanced diet is so important because it supplies nutrients the body needs to work effectively. Without balanced nutrition, your body is more prone to disease, infection, fatigue, and low performance. There are seven “essential” factors for a balanced diet – carbs, protein, fat, fibre, vitamins, minerals and water. And it’s crucial for a person to ensure they are consuming vital nutrients. These nutrients must be consumed through dietary sources to maintain ideal health standards. Leading nutritionist Jenny Tschiesche, revealed her top three tips to maintain a healthier lifestyle. 1. Be portion aware Think of a plate of food as split into 25 percent carbohydrate, 25 percent protein and 50 percent non-starchy vegetables. Healthy high-carb foods Quinoa Oats Buckwheat Bananas Sweet potatoes Beets Oranges Blueberries Good protein sources Seafood White-meat poultry Milk, cheese and yoghurt Eggs Beans Pork tenderloin Soy Good protein sources Seafood White-meat poultry Milk, cheese and yogurt Eggs Beans Pork tenderloin Soy Lean […]
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With tips for getting regular physical activity, engaging in strength-training, and getting proper nutrition, Tufts exercise scientist Roger Fielding explains how to stay stronger longer If, as you get along in years, you’re finding it increasingly harder to unscrew the lids of jars or to pick up your children or grandchildren, there’s a reason for that: sarcopenia. Sarcopenia, or age-related loss of muscle mass and strength, can lead to serious consequences, explains Roger Fielding, team lead for the Nutrition, Exercise Physiology, and Sarcopenia Laboratory at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts, and professor at the Friedman School of Nutrition Science and Policy. “After the age of 35, both men and women start to lose muscle mass at a rate of about half a percent per year and muscle strength at a rate of about one percent per year,” Fielding says. “For women, sarcopenia is particularly significant because the peak muscle mass and muscle strength they achieve in their mid-thirties tends to be lower than it is for men. So, when they start to decline, they generally reach a critical level earlier in their lives.” Reaching that critical level means experiencing a diminishment of basic […]
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Although adding protein powder to drinks is a helpful way to build muscles, you can get muscular without making protein shakes. Protein comprises every cell and tissue in the human body, including muscles. You can obtain plenty of protein from a healthy and balanced diet. Although most Americans eat more protein than necessary, body builders may require slightly more protein. Step 1 Lift weights or use machines to strength train most days of the week to build muscles without protein drinks. Focus on a particular muscle group, such as arms, on one day. The next day, focus on the chest and back. On day 3, work on the legs. Allow a day of rest before you begin your strength training again. Step 2 Use higher sets and higher repetitions to get muscular. Ensure that you are using enough weight to build up muscles. Increase the weight as needed. The last few repetitions in a set should be difficult to complete. Step 3 Increase the amount of protein you consume in your diet to add muscles. Weightlifters should consume approximately 1 gram of protein per pound of body weight daily. Eat lean proteins, such as poultry, fish, legumes […]
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Practicing daily workout with different fitness equipment has proven physical and mental health benefits. Read on to know about them in detail. Regular exercise has shown to have profoundly positive impact on both physical as well as mental health of a person. No matter what level of fitness your body has, regular physical exercise provides innumerate benefits that have lifelong effects and advantages. As opposed to the general and popular belief, regular physical exercise is not only beneficial for losing weight, but has various other benefits like reduced diseases, increased energy, less stress, and an overall better and improved life. Regular exercise is increasingly recommended by physicians, doctors, and mental health professionals all over the world to help reduce physical as well as mental health issues and ailments. Below mentioned are some of the top benefits of including daily exercise in your daily routine for both mental and physical well-being. Physical Benefits 1. Maintaining strong muscles and bones: Exercise plays a vital role in maintaining the strength of muscles and bones. Regular and specific physical exercise, along with adequate diet and protein intake could stimulate muscle building and strengthening of bones. This is due to exercise resulting in […]
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Roughly 80% of Americans will experience back pain at some point in their lives, and for most of them the pain will resolve on its own within a few weeks. For millions of people, however, back pain becomes chronic. In fact, back pain is the second most frequently reported medical complaint. Board-certified orthopedic surgeon Dr. Thomas Jones II and our team at The Spine Institute of Southeast Texas understand the impact of back pain on daily life. Simple activities that most take for granted can be a struggle. It can interfere with many areas of your life, from work to social activities. Seeking medical evaluation is the first step to getting relief. Treatment for chronic back pain depends on the cause. Dr. Jones formulates a treatment plan for you after a comprehensive evaluation. Your treatments may involve steroid injections, physical therapy, pain-relieving medication, or surgical approaches. Common causes of back pain include: A herniated disc (bulging disc) Spinal stenosis (narrowing of the spinal canal) Degenerative disc disease (arthritis of the spine) Sciatica (problems with the sciatic nerve) Stretching exercises for back pain can help keep your spine healthy and provide relief. While these stretches are safe for most […]
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Finding time to exercise can be challenging, and the most important thing is to squeeze in any amount of it whenever you can. But if you want to optimize your workouts to get the widest range of benefits, you might want to try exercising in the morning. Here’s what the science says about the best time of day to exercise — and what to expect if you opt for later workouts. Morning workouts have an edge Working out in the morning — especially on an empty stomach — is the best way to burn stored fat, making it ideal for weight loss. That’s largely because the body’s hormonal composition in the morning is set up to support that goal, says Anthony Hackney, a professor in the department of exercise and sport science at the University of North Carolina Chapel Hill. “In the early morning hours, you have a hormonal profile that would predispose you to better metabolism of fat,” Hackney says. People naturally have elevated levels of cortisol and growth hormone in the morning—both of which are involved in metabolism—so you’ll “draw more of your energy from your fat reserves,” Hackney says. That can potentially help with weight loss. Research also suggests that […]
