Running and Yoga; top 5 reasons why you should be doing both

mizunorunWith all of the different types of workouts to choose from nowadays, it can get confusing on what is best for your body and overall health. Having access to certain types of equipment or having to be located near a gym every time you want to exercise, can make working out more challenging.  To simplify it all for you, research has shown that running and yoga are the two best combinations of exercise there is, here’s why.

  1. Running is considered to be the best cardiovascular workout you can do while yoga is the best for building strength, including the mind. Running reduces the risk of disease, improves blood pressure and strengthens the immune system. While yoga builds muscle, flexibility and calms the mind.
  2. Running and yoga both focus on breath. It’s difficult to get through a run without proper breathing and when practicing a yoga sequence, it is essential to connect breath to movement. Learn about the importance of breath here.
  3. Running and yoga can be done anywhere. When you don’t need equipment, there’s a much better chance that you’re going to exercise. Other than maybe a yoga mat, which isn’t even necessary, all that you need is your body and a commitment.
  4. Running is fantastic for your body in so many ways, but the repeating force and pounding the pavement can tighten muscles, cause soreness and potential injury. There’s nothing better than partnering your run with a little yoga practice to elongate and stretch out your body before and after.
  5. Running can create a high while yoga can calm the mind and body. Everybody’s heard of a runner’s high; which is an increase in endorphins in the brain but have you ever hear of yoga stoned?  Just another reason why you should be doing both.

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6 healthy reasons why you should be eating MORE blueberries

Learn about 5 other healthy foods here.

Learn about 5 other healthy foods here.

You’ve heard of “super” foods like broccoli, almonds and avocados, but did you know that studies show blueberries are also one of the healthiest things you can eat? This very special berry is packed full of antioxidants; which play a role in keeping you healthy, but also offer 6 more incredible benefits.

  1. Blueberries can make you feel happy by directly affecting the chemicals in your brain associated with mood.
  2. Blueberries can make you smarter. Really? Yes, it’s true. Blueberries are better for the brain than any other fruit because they protect brain cell turnover, potentially protecting against Parkinson’s disease.
  3. Blueberries reduce risk of diabetes by reducing inflammation in the body therefore improving blood pressure and cholesterol.
  4. Blueberries burn fat, especially when eaten before or after exercise, because they extend the effects of physical activity on the body.
  5. Blueberries can fight against heart disease by reducing blood pressure, especially in women.
  6. Blueberries improve the immune system because of their antiviral properties.

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Too busy to be healthy? Your new mantra ‘What You Can When You Can’

Check out this book here.

Check out this book here.

I spend everyday brainstorming new ways to inspire others to live a healthier lifestyle.  It’s amazing to me how many still attempt diets and quick fixes because they don’t think that they have the time to make healthy meals or exercise.  This new mantra, ‘What You Can When You Can’ came to me from authors Carla Birnberg and Roni Noone.  I immediately connected to their concept because it represents everything that I stand for and urge my friends, family and followers to pursue each day.

We all know that we should be eating healthier, exercising more and taking better care of ourselves, but the biggest issue facing us all is time.  The idea of even trying to schedule one more thing seems entirely impossible.  ‘What You Can When You Can’ is a movement that will change that mindset.  #WYCWYC is an uplifting, inspiring and encouraging book that understands the “busy” of the modern day lifestyle, but undeniably shows us the ways we can achieve our goals.

It turns out, our thought processes directly influence the way that we feel. If you think that you can’t, you probably won’t.  Achieving healthy living goals can occur through the acceptance that perfect is never coming, baby steps are progress and knowing the difference between determination versus obsession makes it all possible.

‘What You Can When You Can’ is a book, a movement, a mindset and a lifestyle.  Patience and persistence are key.  Never give up, just try something else.  I hope that you will take a look at WYCWYC here.  And if you’re thinking that you don’t even have time to read it, think again, changing that mindset starts right there because it’s an easy, quick, fun read that you can do in one sitting or a little bit at a time. #WYCWYC

Check out ‘What You Can When You Can’ here.

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3 ways to eat healthy when dining out

arestauIf you’re keeping an eye on your waistline, especially as we roll into summer, eating healthy while dining out can be a challenge.  Just one heavy meal outside of the home can blow a whole week of healthy eating.

Here are 3 things to keep in mind the next time you sit down at a restaurant.

1. Keep it simple.  Because healthy clean eating is almost always simple, the same thing applies to restaurant food.  Grilled, roasted, steamed, poached, broiled or baked proteins such as fish or chicken are the words that you should be looking for on the menu.

2. Skip the sauces, dressings, butters and gravies.  These are where the fat and calories are hidden.  Because you don’t know how these special sauces were prepared, it is in your best interest to ask for them to be served on the side.

3. Eliminate the restaurant expected restaurant traps such as the bread basket, high-calorie drinks and desserts.  Just tell the server that you don’t need the bread so that way you don’t mindlessly munch just because it’s sitting in front of you.  Choose to drink water with lemon or a simple alcohol drink, sodas and juices only pack on more calories.  And don’t even look at the dessert menu, or if you must, choose 1 to share with the table.

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Essential vitamins women need to take

Learn more about Vitamin D here, click picture.

Learn more about Vitamin D here, click picture.

Women require different vitamins through each stage of life and it’s important to be aware of what our bodies need especially as we age.  Throughout our 20’s and early 30’s, those baby-making years, doctors advise multivitamins and folic acid, but after that, when our bodies really start to change, so do our needs.

Yes, it’s true, if you eat a healthy diet, you can get the majority of the vitamins that you need from food.  But there are some that do need to be supplemented from our late 30’s on, here are the essential vitamins women need to take.

Calcium is the #1 vitamin that my doctor made me promise to take everyday from my late 30’s on and I took that very seriously.  Bones strength is what keeps our bodies standing upright and strong; calcium is an essential part of that.  Since osteoporosis is a real concern, talk to your doctor about how much calcium you need to take each day.

Vitamin D helps calcium absorb into the body and plays a large role in bone health also.  When deficient, the body will start to take calcium from our bones and cause diseases such as osteoporosis.  There are now supplements made specifically for women that contain both Vitamin D and calcium all in one, making it more convenient.

Vitamin C, an antioxidant, has always been known to keep you healthy and fight off bacteria, but don’t believe the hype that drinking orange juice will do this for you.  There’s not enough vitamin C in a glass of orange juice to supply your body with what it needs, plus it’s full of sugar and other fillers.  Taking a daily supplement of Vitamin C increases immunity and helps the system remove unwanted toxins.

Vitamin E is another antioxidant that helps keep cells healthy and fight off diseases.  It’s also been shown to keep skin healthy and is a big reason why fish oil supplements have become the rage in recent years.  But be sure to talk to your doctor about how much Vitamin E you should be taking, and all of the vitamins mentioned in this post, because every “body” has different needs.

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‘Zero Belly Diet’ reveals food that literally eliminates stomach fat

azeroOther than taking the time to read labels on the foods that we eat, how many of us really know what happens inside of our bodies once we’ve digested what we think we should be eating?  I am a very big fan of the David Zinczenko’s ‘Eat This Not That’ book series because he does all of the research for us.

Today, I took a close look at his newest venture that focuses on what’s considered to be the most challenging part of our bodies, the stomach.  ‘Zero Belly Diet’ spells it all out for us with details of what we should be eating to make the biggest impact on our mid-sections.  Here are a few highlights.

1. Eat whole eggs versus eat whites!  Why?  Becaue the yolk contains a B Vitamin called choline which directly affects the genes that cause fat storage in the abdomen.

2. Eat spinach versus kale!  Even though kale is the latest trend in green vegetables, most don’t realize that it’s loaded with sugar that remains undigested until bacteria in the gut ferments it.  Until this occurs, gas is produced in the gut causing bloat.  Spinach contains appetite surpressing compounds that will keep you feeling full longer.

3. Eat Grey Poupon Classic Dijon mustard versus ketchup!  Who knew that eating 1 tablespoon of this brand of mustard increased the metabolism by 25% for hours following?  Ketchup is a calorie sugar trap that has a direct negative affect on your belly.

Learn more while getting the calorie, fat, sodium, carb, fiber, sugar and protein contents of all of the foods you should and should not be eating in ‘Zero Belly Diet’.  Learn more about it here.

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Best times to drink water and the health benefits gained

Find out how much water you really should be drinking everyday here, click picture.

Find out how much water you really should be drinking everyday here, click picture.

By now, almost everybody knows how essential it is to your health in so many different ways to drink water as often as you can throughout the day.  But when are the best times to do that and what are the health benefits gained by doing so?  Here are some tips.

Wake up each morning and drink 2 glasses of water before reaching for that coffee; you’ll not only hydrate after hours of sleep, you’ll also help activate your internal organs for the day.

Before eating any meal, drink 1 glass of water 30-minutes prior to help your food digest better and prohibit yourself from overeating.

Drinking 1 glass of water before going to bed will not only help you hydrate before hybernating, it will also play a part in preventing a stroke or heart attack.

Want to know exactly how much water you should be drinking each day overall?  We’ve talked about it here.

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Sweet Potato vs White Potato; which one is healthier?

Learn about the 5 other high protein vegetables here; click picture.

Learn about the 5 other high protein vegetables here; click picture.

Potatoes have been pushed to the back burner too often while everyone thinks they should be jumping on the carb free bandwagon; which is a silly mistake for many reasons.  Did you know that both sweet and white potatoes are very low in calories, fat free, contain protein and only 7% of the daily recommended value of carbohydrates?

So which one is healthier for you?  This is a common question and most believe it’s the sweet potato that offers more nutrients over the white, but it turns out that they both pack a punch in a few different ways, here’s how it all lays out.

The Sweet Potato offers:

1. Up to 1/2 your daily Vitamin C requirement

2. High levels of Vitamin A

3. Greatly strengthens immune system

4. Contains higher levels of fiber; which will keep you feeling fuller longer

5. Sugar and salt content are higher than the white of course, so beware of that.

The White Potato offers:

1. High levels of folate; boosting brain and heart health

2. Contains more phosphorus than sweet; which keeps bones strong

3. Lower levels of sugar and salt; which will help you lose weight or keep it off

4. Essential nutrients such as potassium, magnesium and iron; but so do sweet potatoes.

So which one should you choose?  How about gaining the benefits offered from both by switching them out within your meals each week and enjoying what the sweet and white potato have to offer.  Keep in mind, roasting with a little olive oil, salt and pepper is the best method to eating potatoes in a healthy way!

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