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Diabetes is a complicated chronic disease that can cause a myriad of complications to your body. Because of its potential to cause serious harm and diseases if not looked after properly, individuals who are dealing with diabetes should carefully monitor what they eat daily. Though the primary key to control diabetes is to maintain your blood sugar levels, eating foods that can help prevent heart disease and other diabetes complications is also really important.

So for all diabetics out there, whether you are type 1 or type 2, here are the top 5 foods for you

1.  Leafy Greens

Leafy greens are not only very low in digestible carbs, which can increase your body’s blood sugar, they are also low in calories and tremendously nutritious. Leafy greens, such as kale and spinach, are excellent sources of various minerals and vitamins. Aside from that, they are also loaded with the antioxidants zeaxanthin and lutein, which can prevent the onset of eye-related diabetes complications like cataracts and macular degeneration.

 2. Nuts

Almost everyone knows that nuts are tasty, but did you know that they are also a good source of nutrition? Nuts, no matter the type, are low in digestible carbs and contain good amounts of fiber. Nuts are also capable of lowering blood sugar and reduce inflammation if consumed regularly, according to research. Lastly, nuts can also significantly reduce insulin levels, which are linked to a range of serious diseases if it reached elevated levels.

3. Garlic

Garlic is an herb that is distinctively delicious and has a lot of incredible health benefits. This herb can reduce LDL cholesterol, blood sugar, and inflammation in people who are dealing with type 2 diabetes, according to numerous studies. Also, garlic can effectively reduce blood pressure if consumed on a regular basis. Pretty amazing for something that is regarded as a common cooking ingredient, right?

4. Fatty Fish

Fish is a healthy food, but fatty fish is even healthier. In fact, fatty fish is regarded as one of the healthiest foods in the entire world. A few examples of this type of fish are anchovies, herring, mackerel, salmon, and sardines – all are excellent sources of EPA and DHA, which are omega-3 fatty acids that have significant benefits for the heart. In addition, fatty fish is also loaded with high-quality protein. With its potency to reduce the risk of stroke and heart disease complications, regular consumption of fatty fish is encouraged in all diabetics.

5. Eggs

Affordable, delicious and nutritious – these are the adjectives that best describe eggs. Eggs are so amazing that they can keep you full for a long period of time – and can also increase your HDL cholesterol, improve your insulin sensitivity, and decrease inflammation in your body. Other than that, just like leafy greens, eggs are also great sources of the antioxidants zeaxanthin and lutein.

When it comes to improving your overall fitness, nothing else in this world can do it better than regular exercise. Whether you are a child, a teenager, an adult, or a senior citizen, exercising regularly offers a slew of tremendous health benefits that are great for both the mind and body.

But the thing about fitness is that it’s a broad topic that contains a plethora of exercises, workouts, or training methods, and there’s always a specific type of exercise or workout that suits a particular individual’s body type or health condition.

For people of all shapes and sizes who want to improve their cardiovascular fitness and physical well-being in an intense yet rewarding way, there’s a hugely popular fitness regimen called CrossFit that excels in that regard.

If you don’t know that much about CrossFit other than its name, here’s a brief introduction for you.

So… what is CrossFit?

Developed over several decades by Greg Glassman, CrossFit is a training program that, if done the right way, can effectively improve the strength and conditioning of an individual.

If you’re wondering why I mentioned that correctness is the key when it comes to CrossFit, it’s because every workout in this fitness regimen is based on several functional movements that should be done quickly and at high intensity for the best results. Basically, if you don’t follow the rules of CrossFit workouts, then you won’t be reaping its remarkable benefits anytime soon.

One of the best things about the CrossFit program is that it’s designed for universal scalability, making it applicable for individuals of any size and shape. This means that a CrossFit trainer will prescribe a particular workout for an individual that is scalable depending on their skill level, not on their size, age, or gender.

Another great thing about CrossFit is that the program focuses on building the body as a whole and doesn’t limit itself in specialising in one specific area, which means that it is capable of making you stronger, tougher, fitter, and more toned all in one through its various high intensity exercises.

Also, CrossFit borrows elements from other fitness programs, which kind of makes it a mash-up of other workouts that are proven to be effective. And the functional movements that CrossFit workouts are based on reflect the finest aspects of rowing, running, weightlifting, and gymnastics, among others.

What does a CrossFit class look like?

As for the typical structure of a CrossFit class, it usually includes the following: an introduction class, an On Ramps/Elements course, and regular classes.

Introduction classes are for those who are going to try CrossFit for the very first time. It usually includes a quick overview and a basic body weight movement workout. After that, they will talk to you about joining for good so you can finally proceed to the On Ramp/Elements course. Some CrossFit gyms offer free-of-charge introduction classes.

An On Ramps/Elements course is the prerequisite class before you can finally move on to the regular classes. This course is mostly about the fundamentals of CrossFit because you’ll be learning about everything from the program’s nine foundational movements to proper form. All of the stuff you will be learning in an On Ramps/Elements course is essential to help you perform each workout correctly, and even the most experienced fitness enthusiasts will learn a thing or two in here.

Regular classes last anywhere from 45 minutes to 1 hour. Every student starts at the same time, with instructors always roaming around to keep track and help out the students. The atmosphere in regular classes is generally supportive and encouraging, as both the students and instructors are always willing to help out each other.

Where can I do CrossFit workouts?

CrossFit workouts can be done in a CrossFit gym, in a commercial gym, or at home. But for optimal results, it’s highly recommended to do the workouts in a commercial gym or a CrossFit gym, because in both locations you will be having the following: instructors to check your form, fellow students to motivate you, and equipment to execute the workouts.

If you’re worried about your availability to work out during regular hours, you don’t have to worry about a thing because there are some 24 hour fitness gyms here in Australia that offer CrossFit classes at different time slots. This type of gym is also great for those who simply just want to work out, because their 24-hour availability means that you can visit at any hour you’re available – and that they have personal trainers available at any time to help you out with anything from bodybuilding exercises to strength training workouts to weight training techniques.

Are you planning to build your muscles and enhance your strength through lifting weights? Here are the top 5 weight training exercises that are great for building muscles and improving strength while keeping you away from injuries. But before we get started, please keep in mind that this list is only a compilation of some of the best weight training exercises, and is not arranged according to effectiveness.

1.  Incline Dumbbell Press

This weight training exercise is best performed somewhere between ten and thirty degrees, because these particular angles can perfectly hit the upper chest area without placing too much stress on the shoulders. While there are other ways to execute this exercise from the most common type of strength training, the safest way to do the incline dumbbell press is by tucking your elbows and having your palms face each other while lifting the dumbbells.

2. One-Arm Dumbbell Row

When it comes to building your upper back and lats, the one-arm dumbbell row is one of the best weight training exercises for it. This exercise can be performed using only a sawing motion that will allow the weight to slightly move forward at the end of each rep, followed by pulling the weight up towards your hip. If you want to build your back more effectively, you can do so by lightening the weight and focusing on squeezing the muscles hard during the set. Don’t have a dumbbell at your home? Visit the nearest 24 hour fitness gym and do the one-arm dumbbell row there.

3. Sandbag Hang Clean

Have you ever wondered how the best CrossFit competitors and Olympic lifters managed to grow such massive traps? It’s because they do cleans. While the sandbag hang clean is not the easiest or safest exercise to learn, it is the most effective way for you to build strength and grow your traps. There is no technical mastery needed to be able to correctly perform this exercise, but only sheer strength and power are necessary. Want to learn how to do the sandbag hang clean correctly? Try to visit the closest gym to your place and request the assistance of a personal trainer.

4. Goblet Squat

Often dubbed as “the king of all exercises”, a goblet squat is capable of stimulating total body muscle growth and building strength. While a goblet squat is typically done with a barbell, doing it with heavier equipment is not recommended due to the injury risks it presents. If you want to remain unscathed throughout, it can be performed with only a kettlebell or a dumbbell for a much safer and easier workout. For ideal, injury-free squatting, never forget to stretch and mobilize the hips, calves, ankles, hamstrings, glutes, and thoracic spine before starting your workout. Also, be sure to use a load you can dominate with perfect form at all times. Are you lacking the necessary equipment to do a goblet squat effectively? Try visiting the gym closest to your home.

4. One-Leg Romanian Deadlift

This basic movement works your lats, traps, shoulders, glutes, quads, neck, forearms, quads, hamstrings, entire midsection, and mid and lower back regions. Do you want to know why I referred to it as a basic type of exercise? It’s because all you’ll have to do when doing a one-leg Romanian deadlift is simply just bend over and pick up a heavy object, which can either be a barbell or a single kettlebell. If you want to lower the risks of injury, then you should start with a kettlebell that is held in the opposing hand of the leg you are focusing. You should also remember to take it slow and maintain a strict form and movement control. For such a straightforward workout, it surely is incredible how it’s able to work many of your muscles.

If you are trying to lose weight, then you should be wary of the foods you eat. For starters, you can begin by incorporating weight-loss-friendly foods into your diet, which are generally low in calories and high in fiber. That way, it will become easier for you to achieve your goals to burn fat and lose weight. So without talking any further, here are seven foods that can help you achieve your weight-loss goals.

1. Salmon

This fatty fish is not only a great source of omega-3 fatty acids, high-quality protein, and other valuable nutrients, it is also incredibly delicious and very satisfying to eat. Another impressive fact about salmon is that despite having a relatively low calorie content, it is highly capable of keeping you full for long periods of time.

2. Tuna

Similar to salmon, tuna is also a high-protein and low-calorie type of fish. Plus, it’s surprisingly low in fat. With its low traces of fat and calories and its high contents of protein, tuna has become a popular food among fitness models, bodybuilders, and regular individuals who just want to lose some weight.

3. Avocados

This one-of-a-kind fruit is filled to the brim with potassium, phytochemicals, monounsaturated fatty acids, and dietary fiber. Despite being loaded with fats and higher in calories compared to other veggies and fruits, avocados possess an incredible fat and fiber combo that may help with your efforts to slim down. In fact, according to a study, people who regularly eat avocados tend to have lower waist circumference and body weight than those who don’t eat this unique food.

4. Nuts

Nuts are high in fat, but the fat they are rich in are the health kind. Other than that, this tasty snack contains the right amounts of fiber and protein, which makes it the ideal food to munch on if you’re promoting weight loss. Though nuts are healthy in general, it’s important to remember that you should regulate your consumption, as they have relatively high amounts of calories.

4. Popcorn

Who would’ve thought that this popular movie theatre snack would be good for weight loss? This crunchy and tasty treat is a whole grain, which means that it is high in fiber. Apart from that, popcorn also has antioxidants and good nutrition stats – and is low in calories. Popcorn is the ideal snack for individuals with weight-loss goals, given that it isn’t doused in butter, which is an ingredient high in calories.

4. Yogurt

This exceptional dairy food is loaded with probiotics and proteins. For the uninitiated, probiotics are live bacteria that can improve your gut health and impact your weight positively. There are many types of yogurts, but the best ones are those with live and active cultures, as they are the kind that has a lot of probiotics. Lastly, do your best to avoid yogurt with added sugar, such as low-fat yogurt, because they will do more harm than good to your body.

4. Beans

You may have noticed a trend in this list that foods high in fiber are good for weight loss. Well, beans are also high in fiber, so you already know what that means. In addition to that, the consumption of beans is also associated with a slew of other health benefits, such as reducing the risk of cardiovascular disease, lowering blood pressure, and reducing LDL cholesterol. Oh, and I almost to forgot to mention that they are relatively low in calories.

The importance of health and fitness in our lives should never be understated. That is why we should always try to do our best to live a fit and healthy life by eating nutritious foods, exercising regularly, avoiding junk foods, and so on.

However, the problem is that most people, despite wanting to start exercising for their health and fitness, are not sure how to begin since they don’t know which workouts are the best for them. So for the sake of people like them, we have compiled a list of four general fitness exercises that are really effective – and are applicable for individuals of any fitness level or age. Let’s check them out:

1. Walking

Walking is an amazing type of fitness activity because apart from being really good for your cardiovascular health, you can basically do it anytime, anywhere, with only a pair of shoes. But what exactly can walking do for your body? Well, it can lower your risk of heart disease or diabetes, improve your mood, strengthen your bones, boost your cholesterol levels, and help you maintain your blood pressure to normal levels. It is essentially one of the most simple, yet powerful exercises out there.

2. Running

Running is the slightly more hardcore cousin of walking that is linked to a plethora of amazing bodily benefits. Again, a pair of shoes is all you’ll need for running, which makes it very much easy to do. So what are the health benefits of running? For starters, it burns mega-calories, meaning that it can help with your weight control efforts. Then, it can help relieve stress, strengthen your lungs, improve your overall mental health, increase your confidence levels, and improve your bone density. Running might be exhausting, but it sure is worth it.

3. Swimming

Swimming is arguably one of the best exercises that anyone can do, as it can work out your whole body and help keep your heart healthy at the same time. The buoyancy of water means that you will be working out harder – and burning more calories – inside a pool. And since swimming is a less weight-bearing activity that is easy on the joints, individuals who are suffering from arthritis can do it easily and without that much pain. Other than its ability to burn higher amounts of calories, swimming can also tone up your body and improve your mental state.

4. Weight Training

Weight training is a great way to keep your muscles strong or bulk them up. The benefits of keeping your muscles strong is extremely important because this type of exercise has been proven to help build new bones, support healthy bones, and help preserve brain function when we age. And most importantly, muscles help burn calories, making it ideal for those who want to maintain their weight.

Looking forward to live a fit and healthy life this coming New Year? Well, you can start by changing up the way you eat.

There are currently thousands of diets to try out, and the fact that they are too many can make it very confusing or overwhelming to some individuals who have yet to take their first step towards healthy living.

With the presence of numerous diet plans out there – each for various health purposes such as lowering cholesterol, losing weight, building muscle, and others – it’s kind of difficult to determine which one is best suited for your unique needs.

There is, however, one specific type of diet that is worth checking out. It’s called the ketogenic diet.

The ketogenic diet, or keto diet, is a diet that involves increasing fat intake and reducing carbohydrate intake. This diet, despite sounding unproductive, is actually really effective when it comes to improving your overall health. It’s worth checking out – and even trying out – because of several reasons. Here are three of them:

1.Keto Is a Powerful Way to Burn Fat

According to a study, the keto diet is highly capable of burning up higher amounts of fat (10 times) than other popular diets. This study also showed that the keto diet participants displayed outstanding changes in percent body fat, hemoglobin A1c, BMI, and weight in a span of 10 weeks compared to the participants on another effective fat burning diet. The keto diet is able to pull this off because it forces our body to reach into the reserves of stored fat for energy while reprieving muscle, keeping our calories or BMR burned at a remarkable pace as we shed off pure body fat.

2. Keto Is Good at Balancing Hormones

The keto diet’s hormone-balancing powers are really impressive. For fertility, the keto diet can significantly regulate blood sugar levels, reduce fasting insulin, and support balance of FSH to LH hormones using pituitary processes. Keto does this by utilizing fat as your main fuel, which can do wonders for your reproductive glands and aid in the release of estrogen that are tucked away in your body fat. But if you’re going to go keto for this specific reason, be sure to support it with the right nutritional compounds and supplements to avoid causing negative hormonal side effects.

3. Keto Is Effective at Trimming Blood Sugar Levels

Whether you have diabetes or not, the ability of keto to reduce blood sugar levels will be great for you. What’s even impressive is that it can help control and reverse type 2 diabetes. If you’re wondering how, the keto diet enables the body to maintain safe amounts of low glucose levels. When we lessen our dietary carbohydrate, it eliminates sudden rapid increases in blood sugar and reduces our body’s need for insulin. And by manufacturing ketones as the main fuel source from body instead of glucose from carbs, our body’s cell receptors will become less inflamed from less abuse and its insulin sensitivity will dramatically improve.

Are you trying to lose weight through exercise? Before you get started, it’s important to remember that weight loss isn’t for everyone. There are just some cases where losing weight isn’t the healthiest option for an individual, especially for those who had episodes of eating disorders in the past. But if you think you’re in the clear, then by all means you should go for it. After all, health is always wealth, and losing weight is generally a healthy thing to do.

There are plenty of workouts that are particularly designed for weight loss, so it can sometimes be a headache to try and figure out which ones are best suited for your age and fitness level. For that reason, we made a list of the top four weight loss workouts that deliver quality results. By the end of this list, you’ll be more than ready to burn off that unnecessary fat away from your body. Let’s get started

1.   Crossfit

CrossFit is extremely popular throughout the entire world for one good reason: it’s insanely effective. This training program consists of varied short and highly intense workouts (based on functional movements) that are meant to improve overall strength and conditioning. In CrossFit, you may be doing anything from front squats to kettlebell swings, depending on what specific routines or exercises the trainer prescribed for the day. The variation and intensity of the workouts in CrossFit are super effective for losing weight.

2. Jump Rope

Jumping rope is a full-body workout that can burn a whopping 318 calories every 30 minutes and have your heart racing. The key to jumping rope is to fire up your glutes and quads for a better takeoff – and engage your core for a smoother landing after every jump. For a calorie-busting workout that can be performed with a cheap and handy tool, jumping rope is definitely a blessing for every weight loss enthusiast.

3. Interval Training

Interval training is a type of workout that has been utilized by regular individuals, fitness enthusiasts, and athletes for many years to build fitness, including losing weight. It essentially combines short, intense bursts of speed with slow, gentle recovery phases in a single exercise session. In other words: you’ll go hard, take an active rest, and go hard again – enough to burn tons of calories, even at its signature short workout intervals. There are various styles of interval training that are great for weight loss, including high-intensity interval training (HIIT), indoor cycling, and hill repeats, among others.

4. Weight Training

 

Weight training is one of the most effective methods to burn fat and build muscle. In fact, some fitness experts consider weight training as the best weight loss workout out there. Weight training can help you build lean muscle and increase your metabolism, which aids in the weight loss aspect. Once your muscles have been built and strengthened using a dumbbell, barbell, kettlebell, or any other weight training equipment – your muscle mass will burn at least 30 calories for every pound. Now, can you see why weight training, as a type of workout for weight loss, is highly regarded among fitness experts?