Dec 05

Healthy meals start with planning

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Your healthy meal plan is ready. Grocery shopping for nutritious food is done. But when you’re ready to fill your plate, how much is too much? A plan for healthy eating includes knowing how much food your body needs. And then eating that amount, no more and no less. Two measurements can help you do this: serving size and portion size.   Serving size A serving is the amount of a food or drink that people typically take in. You’ll see the serving size on nutrition labels for packaged food. The label also tells you things like how many calories or grams of fat are in that serving of food. Fresh food, such as broccoli or meat, has a serving size too. Of course, fresh foods may not have labels, but you often can find out the serving size for these items on the internet.   Portion size A portion is the amount of a food that you choose to put on your plate or in your cup. For example, a serving size of broccoli is 1 cup. You may choose to dish out a portion size of more than 1 cup. The portion size that is best for you […]
Dec 04

8 Most Effective Ways to Grow Your Muscles After 50

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Maximize muscle growth with a fitness pro’s best tips.   As you grow into your 30s, 40s, 50s, and beyond, you naturally lose lean muscle mass and function, along with bone density. However, you can turn back your body’s clock by engaging in regular physical activity—specifically, weight-bearing exercises (or strength training). There are other healthy habits you can implement into your daily routine as well that will help you gain and maintain muscle. That’s why we linked up with Sydney Yeomans, NASM-CPT and director of fitness for BODY20, to pinpoint the best tips to boost muscle growth after 50. “It is very important to maintain muscle at this age to help support bones and ligaments,” explains Yeomans. “We also slowly start to lose muscle mass as we age. Focusing on building muscle will help us to protect bone density and also help us with our balance. It is also important for daily activities such as walking up stairs or basic functional mobility.” Let’s explore the best tips to boost muscle growth after 50, according to Yeomans.   1. Make it a goal to strength train three times a week. As previously noted, strength training is king if you want to […]
Dec 03

What Type of Exercise Is Best for Mental Health?

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A large new study looks at how exercise can help alleviate symptoms of anxiety and depression.   When you head to your weekly yoga class or lift weights at the gym, you’re doing something good for your physical health: getting more fit today, and so protecting your body into the future. What you may not always think about, though, is that you’re also protecting yourself from anxiety and depression—about as much as you would be if you were going to therapy or taking medication. At least that’s the conclusion of a very large new study that synthesizes decades of research on exercise and mental health. The study doesn’t just provide this key insight—in fact, the researchers were also able to identify what kind of exercise and how much of it is best for mental health.   How body supports mind Researchers analyzed the results from more than 1,000 randomized controlled trials—one of the strongest types of studies. These experiments, with over 128,000 participants, had compared exercise to standard treatments like simply learning about fitness or getting help setting goals. The participants engaged in a variety of physical activities, from yoga and tai chi to aerobics and dance to strength training. […]
Dec 02

How to follow a heart healthy eating pattern

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What does a heart-healthy eating pattern look like? Our heart-healthy eating pattern is based on a combination of foods, chosen regularly, over time. It includes a wide variety of foods, is rich in wholegrains, fibre, vitamins, minerals and healthy fats, and naturally low in unhealthy fats, salt and added sugar. Eating this way can help improve heart health and lower your risk of developing heart disease by reducing risks like high blood pressure and high cholesterol. Small changes can make a big impact. Follow our 5 step heart-healthy eating pattern to help you achieve this balance:   1. Eat plenty of vegetables, fruit and wholegrains Choose a variety of fruit and vegetables. These foods contain lots of vitamins and minerals, fibre and antioxidants, and have been shown to reduce heart disease risk. Wholegrain foods like brown rice, wholemeal pasta, grainy bread and oats, are high in fibre and can help lower your cholesterol.   2. Include a variety of healthy protein-rich foods The best options are plant-based proteins like legumes, nuts and seeds, as well as fish and seafood. Include smaller amounts of eggs and lean poultry and limit lean red meat to 1-3 times a week. Read more about […]
Dec 01

9 Must-try Chest Exercises for Building Muscle

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Exercising regularly and maintaining a healthy diet is the key to getting those killer looking chest muscles. No matter how tempting junk food may look, you must avoid it as much as possible. Nothing can ruin your fitness goals the way junk food does. Chest exercises sculpt and define your chest and give you the confidence to look good.  Along with improving your look and strength, these exercises lift your mood as well! Working on the chest means working on the pectoral muscles of the body, commonly known as the pecs. The pectoral muscles are one of the largest in the upper body. Other muscles of the upper body include the trapezius, shoulders, and the latissimus dorsi. Along with working on the pectoral muscles, you must work on these as well.   9 Most Effective Exercises for the Chest   #1 Straight Arm Plank One of the best exercises for the chest, the straight arm plank focuses on the entire upper body. By the end of this exercise, your chest, shoulders, abdomen, and hips may all start burning. To get into the position, lie down on your stomach with palms placed on the floor, by the side of your chest. Raise your […]
Nov 30

Not just mind & body, experts say yoga can prevent and help manage chronic diseases

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The popularity of yoga has grown tremendously in the past decade. More than 10% of U.S. adults have practised yoga at some point in their lives. Yoga practitioners spend on average US$90 a month, and the yoga industry is worth more than $80 billion worldwide. Yoga is now a mainstream activity in the U.S. and is commonly portrayed as a healthy lifestyle choice. I am a behavioural scientist who researches how physical activity – and specifically yoga – can prevent and help manage chronic diseases. Many people attribute improvements in their physical and mental health to their yoga practice. But until recently, research had been sparse on the health benefits of yoga. As the body of rigorous research on yoga grows, more and more work is showing the many health benefits of a yoga practice.   What is yoga? The name “yoga” is derived from the Sanskrit word “Yuj” meaning to unite, join or connect the mind, body and soul. The first text on yoga was written by the sage Patanjali over 2,000 years ago in India. Patanjali described yoga as “citta-vrtti-nirodhah,” or “stilling the mind.” This was achieved through a mix of breath work, meditation, physical movement and body […]
Nov 29

8 ways to convert your walking into a full-body workout

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Walking can be more than just moving. Here are 8 ways to convert your walking into a full-body workout. By incorporating these tips, your regular walk can become a comprehensive workout that targets multiple muscle groups, boosts cardiovascular health, and keeps you engaged.   If you could only do one exercise for the rest of your life, let it be walking. It’s one of the simplest and most accessible forms of exercise. It’s also free and budget friendly. Most people see walking as just a way to get from point A to point B, but it has numerous benefits. Walking is great for cardiovascular health, aids in weight loss, boosts creativity and mental health, stabilises mood, aids in metabolism, promotes better sleep, and so much more. By incorporating a few clever techniques, you can transform your everyday stroll into a full-body workout. Imagine turning your walk into a session that works not only your legs but also your core, arms, and even your brain! It’s easier than you think, and you don’t need a gym membership or fancy equipment. Ready to put a spring in your step? Here’s how to make your walk work for you from head to toe, […]
Nov 28

Want to lose weight before New Year without dieting? Nutritionist shares simple tips to follow

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With healthy swaps in the diet, a workout routine and keeping cravings at bay, we can shed three kilos in 6 weeks, said the nutritionist.   The year end is almost here and we have already started planning to how to send the last few days of this year and the first day of the upcoming year with happiness and doing what we love. Some love to go for a vacation during that time, while some spend the days in the warmth of their loved ones. Wanting a perfect beach body for the year-end vacay pictures is natural. Simrun Chopra, a nutritionist, has shared a few tips on how we can shed the extra kilos before New Year, without going through a strict diet.   Burn more calories: Have an intense workout routine. We can increase the number of steps in a day to burn at least 500 calories more. Going for a walk every day can also help in burning the extra calories.   Reduce calories: It is essential to reduce the calorie intake by making conscious choices. From avoiding street and junk food, to making healthy swaps in the daily meal is essential. Instead of having a morning […]
Nov 27

10 tips for healthy eating if you are at risk of type 2 diabetes

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Lots of factors can contribute to someone being at risk of or diagnosed with type 2 diabetes. With the right support there are some things that you can change, but others you can’t. Our tips on healthy eating could help reduce your risk of developing type 2 diabetes. Things like your age, ethnicity and family history can all contribute to your overall risk. We also know that living with overweight or obesity is the most significant risk factor. If you know you are living with overweight or obesity getting support to lose weight when you are ready is one way you could prevent or delay type 2 diabetes. Any amount of weight loss can help, research shows losing even 1kg can help to reduce your risk. There are so many different ways to lose weight, so it’s important to find out what works best for you and know what support is available to help you. We know that not everyone who is at risk or living with diabetes type 2 diabetes is living with overweight or obesity. But whether or not weight loss is part of your plan, it is still important to think about the foods you eat. Research tells us that […]
Nov 26

How to Quiet a Racing Mind to Get Better Sleep

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If you have trouble falling asleep or staying asleep, try these strategies to quiet your mind and get the rest you need.   A racing mind at bedtime can be hard to quiet. Whether it’s stopping you from quickly falling asleep or staying asleep, there’s no question an unsettled mind can really affect your ability to get a good night’s rest. “It’s one of the most common problems we hear in our sleep clinic, especially among people struggling with insomnia,” says Lawrence Chan, DO, a professor of sleep medicine at The Ohio State University Wexner Medical Center in Columbus. Racing thoughts at bedtime can contribute to sleep problems in people who have insomnia, according to one study. The researchers noted that this is different than rumination, which is defined as obsessive, repetitive thinking that tends to focus on negative content. There’s a reason many people can’t stop thinking about things before going to bed. Whether you’re exploring a new city or simply plugging away at your routine to-do list, your brain is collecting new information all day long, explains Michael Breus, PhD, a clinical psychologist in Manhattan Beach, California, who specializes in sleep disorders. “Not until you climb into bed […]
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