Apr 04

13 Healthy Pre-Workout Snack Ideas to Keep You Fueled (Not Full)

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If you need a bite before you move, these easy, tasty, RD-approved options will satisfy—without weighing you down. When it comes to health there’s so much emphasis put on working out that it’s easy to forget that what you do when you’re not exercising might actually be more important. Not only does time outside of the gym represent the bulk of your day, proper fuel and recovery are key for an optimized workout. While many people feel like they need to have a snack before they hit the mat, that’s not actually true. “If you’re only exercising for an hour or less at lower intensity, you wouldn’t need to fuel, especially if you had eaten a meal three to four hours prior—but you should still hydrate,” says nutritionist Leslie J. Bonci, MPH, RD, CSSD, LDN. Many people also find that working out with food in their stomach—even if it’s just a small snack—can lead to cramping or gastrointestinal (GI) distress. Those people will delight in learning that more and more research is showing the benefits of working out on an empty stomach, as it allows the body to burn fat (not the carbs you just ate) for fuel.   1. […]
Apr 01

Weight-loss goals for New Year: 5 healthy diet tips you must follow in 2025

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New Year 2025: Stick to these 5 most important diet tips, if you want to maintain your health and wellness with the new start. Along with the end of the year, the beginning of the New Year gives us a reminder of resolving to adopt healthy habits. So why not begin with healthy eating practices? After all, you don’t want to spend the entire year with a weaker immune system and an unhealthy body. So, for a healthy life, abide by these diet tips!   Role of healthy diet tips in improving your health Whatever your New Year’s resolution may be, eating a healthy and balanced diet will have a number of positive effects and strengthen your body’s immune system. However, making major dietary adjustments can occasionally seem very overwhelming. So, instead of making big changes, let’s start with a few basic diet tips which are more manageable and can promise good health. Dietician Vidhi Chawla of the Fisico Diet Clinic shared some best diet tips.   Here are 5 diet tips to stay healthy, according to Chawla:   1. Whole foods are a must Include foods that are rich in essential nutrients in your diet, such as nuts, grains, […]
Mar 29

How to Eat a Healthy Diet

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If you are what you eat, it follows that you want to stick to a healthy diet that’s well balanced. “You want to eat a variety of foods,” says Stephen Bickston, MD, AGAF, professor of internal medicine and director of the Inflammatory Bowel Disease Center at Virginia Commonwealth University Health Center in Richmond. “You don’t want to be overly restrictive of any one food group or eat too much of another.”   Healthy Diet: The Building Blocks The best source of meal planning for most Americans is the U.S. Department of Agriculture (USDA) and U.S. Department of Health and Human Services Food Pyramid. The pyramid, updated in 2005, suggests that for a healthy diet each day you should eat:   6 to 8 servings of grains. These include bread, cereal, rice, and pasta, and at least 3 servings should be from whole grains. A serving of bread is one slice while a serving of cereal is 1/2 (cooked) to 1 cup (ready-to-eat). A serving of rice or pasta is 1/2 cup cooked (1 ounce dry). Save fat-laden baked goods such as croissants, muffins, and donuts for an occasional treat. 2 to 4 servings of fruits and 4 to 6 servings […]
Mar 26

6 Healthy Daily Habits That Will Improve Your Rides and Lengthen Your Life

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Focus on these lifestyle upgrades to better your rides and your wellbeing. If you, like many cyclists, set big goals around your rides—going faster, riding longer, or winning races—we have some good news. You can improve many of your ride metrics just by making small tweaks to your daily health habits. And we have the most important ones for you to focus on. Here, we explain seven daily healthy habits that have been proven to benefit your overall health and your cycling all at once.   1. Get More Sleep Do you sleep less in order to fit socializing, a job, and long rides into your life? You’re probably not doing yourself—or your rides—any favors. According to the CDC, almost a third of Americans sleep less than they need and want to. If you’re not getting enough shut-eye, you might be engaging in something called bedtime procrastination, Chelsie Rohrscheib, Ph.D., a neuroscientist at Australia’s Queensland Brain Institute and lead sleep expert at Wesper, an at-home sleep technology company, tells Bicycling. You are delaying your sleep to fit in more “me time” at the end of the night. This typically results in lower-than-recommended sleep time, reduces overall sleep quality, and shifts […]
Mar 25

8 Signs that You Are Aging Well in Your 50s

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What you can do to live a long, healthy and fulfilling life   Being healthy is important no matter what your age. But after 50, it’s normal to start thinking more about what you can do to live a long, healthy and fulfilling life. While genetics play a role, research shows your habits, behaviors and attitude can make a big difference. If you don’t already have good habits, your 50s are a great time to commit to making changes, says Meg Selig, a retired counselor who studied habit change for her book, Silver Sparks: Thoughts on Growing Older, Wiser, and Happier. “It’s important to make a decision and then set some mini goals that you can carry through for the long haul,” she said. “It can’t just be momentary. It has to become part of your lifestyle.” Aging well is more than just being physically healthy, notes Theresa A. Allison, a geriatrician and professor of medicine at the University of California, San Francisco. Having the support you need and engaging in your community are also important, she says. “Aging well means living a rich, meaningful life,” she says. “There are people with perfect blood pressure and perfect exercise regimens who […]
Mar 18

Winter Exercise Mistakes That Could Be Hurting Your Joints: Safe Workout Tips By Expert

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Winter workouts are vital for staying fit, but cold weather can cause joint stiffness or discomfort, especially for those with pre-existing conditions like arthritis. We got in touch with an expert who shares tips to keep your joints healthy and safe during workout in winters. Winter is a season when many people struggle to stay active, often blaming the cold for stiffness or discomfort in their joints. This brings us to an important question: Can winter workouts harm your joints? As beneficial as regular exercise is for your body, the impact of cold weather on your joints cannot be ignored. Dr Ashis Acharya, Senior Consultant Orthopaedics and Sports Medicine Unit at Sir Ganga Ram Hospital, New Delhi, sheds light on this. He explains, “Cold weather doesn’t inherently damage joints, but it can make them feel stiffer. People with pre-existing joint conditions, like arthritis, often notice worsening symptoms in winter due to changes in barometric pressure and reduced blood flow to joints and muscles.” How Winter Affects Your JointsDuring winter, colder temperatures can cause your muscles and joints to feel tighter and less flexible. Dr Acharya points out, “Cold weather reduces blood circulation, leading to stiffness and discomfort. This is why […]
Mar 17

Is ‘Healthy living’ costlier? Study finds surprising data

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A new analysis reveals that healthy food costs more than double compared to less healthy options. Over the past two years, the price of healthy foods increased by 21%, while unhealthy foods rose by 11%. Low-income families are significantly impacted as they struggle to afford nutritious diets. We might be well in February, but some of us are still trying to keep up with the New Year’s resolution of healthy living, that we took at the start of 2025. However, as it turns out – that resolution doesn’t come cheap! According to a new analysis, a basket of healthy food costs more than double that of less healthy options.   What does the data say? Food plays a major role in maintaining and improving our health and wellness. However, that health and wellness come at a cost. A new research suggests it is easier said than done as eating healthily has become significantly more expensive than the alternative. The Food Foundation found that 1,000 calories of healthy food such as fruit and veg costs £8.80, compared to £4.30 for the equivalent amount of less healthy food, such as ready meals and processed meats. This speaks for the fact that, on […]
Mar 14

Here Are 5 Ayurvedic Tips To Stay Healthy

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Celebrated on March 8, ladies can find ways to sustain their overall well-being despite the hectic lifestyle Women are living their lives to the fullest in the present day. But the hectic lifestyle has brought in its share of problems. And it is affecting their health. There is a need to look into health for a long and fruitful life. On International Women’s Day celebrated on March 8, women should read into tips to stay healthy.   What ails them? As mentioned earlier, the chaotic and often flustering lifestyle women face brings in its share of health ailments. Shockingly, heart diseases are attacking women too. It includes heart attacks and arrhythmias. Menstrual troubles like heavy bleeding, PCOD/PCOS and PMS are increasing. These are also leading to fertility issues. Many women seek help to get pregnant.   Many are severely anaemic. It results in fertility troubles and heavy bleeding. Quite a few women face thyroid issues like hypothyroidism. Osteoporosis is another health trouble that impacts women more in their old age. The good thing is following simple health tips and including Ayurvedic advice like herbs and medicines can do the trick to lead a good life despite the hectic schedule.   […]
Mar 13

Follow These Personal Trainer-Approved Tips for the Ultimate Post-Workout Recovery

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A personal trainer recommends these recovery strategies to keep your body and mind in peak condition.   As someone who has treated working out as part of my daily routine, I’ve come to find out that recovery is just as important as the workout itself. No matter the workout you do, whether its strength training, high-intensity interval workouts or getting some miles in on the treadmill, how you recover can impact your performance, prevent future injuries and support overall well-being. To break down the best recovery practices, I spoke with Louis Chandler, a certified personal trainer and head trainer at Alo Wellness Club. He shares expert insights on how to properly fuel your body and avoid common recovery mistakes.   Why prioritizing recovery matters Effective recovery isn’t just about feeling less soreness or muscle pain. It’s about helping your body adapt, grow and perform at its best, says Chandler. Neglecting recovery can lead to overtraining, decreased performance and even injury. Post-workout recovery helps rebuild muscle, restore energy levels and reduce inflammation. Good post-workout practices can include: Proper nutrition and hydration to replenish glycogen (the main storage form of glucose in the human body) and support muscle repair Rest and sleep […]
Mar 10

10 Nutrition Experts Share Their Top Tips for Staying Healthy This Winter

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Listen to the pros!   Winter is officially here, and with the chilly season comes the highs of festivities and celebrations…and the lows of dreaded cold and flu season. Both of these scenarios can be tricky to navigate nutritionally for a variety of reasons—plus the fact that nutrition needs can be altered in the winter for those living in the northern part of the country. But tracking down reputable, approachable, and beneficial winter nutrition information for a large audience is a tall order. So, we’ve done the heavy lifting for you by asking 10 registered dietitians to share their top winter nutrition tips to help you feel your best this winter for your most impressive winter arc yet!   Embrace Foods Rich in Immune-Boosting Nutrients When it comes to her number one winter nutrition tip, Lena Bakovic, MS, RDN, CNSC, registered dietitian at Top Nutrition Coaching, recommends focusing on immune health. “Nutrients such as zinc and vitamin C can help to boost the immune system,” she says, “Vitamin C is found in citrus fruits, berries, kiwi, broccoli, and tomatoes, while zinc is found in foods such as legumes, whole grains, many seafoods, and poultry.”   Try New Whole Grains The […]
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