Month: January 2019

Intermittent Fasting

Fasting, or periods of voluntary abstinence from food has been practiced throughout the world for ages. Intermittent fasting with the goal of improving health relatively new. Intermittent fasting involves restricting intake of food for a set period of time and does not include any changes to the actual foods you are eating. Currently, the most common IF protocols are a daily 16 hour fast and fasting for a whole day, one or two days per week. Intermittent fasting could be considered a natural eating pattern that humans are built to implement and it traces all the way back to our paleolithic hunter-gatherer ancestors. The current model of a planned program of intermittent fasting could potentially help improve many aspects of health from body composition to longevity and aging. Although IF goes against the norms of our culture and common daily routine, the science may be pointing to less meal frequency and more time fasting as the optimal alternative to the normal breakfast, lunch, and dinner model. Here are two common myths that pertain to intermittent fasting.

Myth 1 – You Must Eat 3 Meals Per Day: This “rule” that is common in Western society was not developed based on evidence for improved health, but was adopted as the common pattern for settlers and eventually became the norm. Not only is there a lack of scientific rationale in the 3 meal-a-day model, recent studies may be showing less meals and more fasting to be optimal for human health. One study showed that one meal a day with the same amount of daily calories is better for weight loss and body composition than 3 meals per day. This finding is a basic concept that is extrapolated into intermittent fasting and those choosing to do IF may find it best to only eat 1-2 meals per day.

Myth 2 – You Need Breakfast, It’s The Most Important Meal of The Day: Many false claims about the absolute need for a daily breakfast have been made. The most common claims being “breakfast increases your metabolism” and “breakfast decreases food intake later in the day”. These claims have been refuted and studied over a 16 week period with results showing that skipping breakfast did not decrease metabolism and it did not increase food intake at lunch and dinner. It is still possible to do intermittent fasting protocols while still eating breakfast, but some people find it easier to eat a late breakfast or skip it altogether and this common myth should not get in the way.

Spot a Quality Heel

  1. LOOK AT HOW THE SOLE IS ATTACHED TO THE SHOE.
    If the sole is stitched on, make sure the stitches are even and look secure. If it’s glued on, check to make sure that there is no space around the edges where the sole could start to peel off. You want a bottom that’s seamless and isn’t going anywhere. More expensive shoes are usually sewn to the sole, hand-stitching, or more likely machine stitching is more time consuming.
  2. AY ATTENTION TO THE LINING.
    In high-quality shoes, the insole lining is usually made of leather, not a synthetic material, and goes all the way around the inside of the shoe. If the shoe only has padding on the bottom but not the sides (that’s where people get confused on stretching their shoes if it doesn’t have a full leather insole it’s not going anywhere).
  3. MATERIAL MATTERS.
    The leather is the most popular material for high heels. Make sure that you buy shoes that aren’t made out of synthetic fibers like nylon or plastic. These will be extremely uncomfortable after a few wears, and won’t last nearly as long. Also, with non-leather shoes, they don’t allow your feet to breathe so you will more likely slip out of your shoes because of the moisture wrapped inside the shoe.
  4. A QUALITY HIGH HEEL WILL BE SECURELY ATTACHED.
    Look to see if it is reinforced with double stitching and the stitching will not be visible to the naked eye. Make sure your shoes are tight. Take a good look at the sole before you take it to the cashier. All the embellishments need to be as secure on the shoe also. If you see the stitching, make sure it is quality all around the shoe. Otherwise, the adornment will fall off and then your sole will separate.

Choose a Cosmetic Dentist

Training

A cosmetic dentist who has undergone proper training has taken postgraduate courses on porcelain veneers, as well as cosmetic dental procedures – such as laser dentistry, all-white restorations and Invisalign. Patients should ask their potential dentist about the cosmetic courses he/she has completed.

Associations

The American Academy of Cosmetic Dentistry is the most popular association for cosmetic dentists. Being a member of the AACD does not necessarily mean that a dentist is good, but at least it shows that the dentist is serious enough about his line of work to spend for membership.

Payment Options

Health insurance does not cover cosmetic dental enhancements. so patients will want to choose a dentist who accepts credit card payments or provides payment schemes.

Scheduling

What are the office hours of the dentist? Does it fit the schedule of the patient? Will the dentist treat the whole family as well?

Location

Usually, cosmetic dental enhancements require several visits. It would be more convenient if the dentist’s office is accessible to a patient’s home or work.

Time Required

Dental enhancement may take time to complete. The patient has to make sure that the dentist is available during his/her treatment.

Technology and Anesthesia

Dentists that perform modern procedures make use of advanced technology like dental laser, digital X-rays, intramural cameras and chair-side monitors, among others. Patients can inquire from the dentist about the available technology in his/her office. They may want to know the kind of anesthesia/sedation that will be used.

Comfort

Does the patient feel at ease in the dentist’s office? Are the personnel friendly? Is it okay to ask questions and are the answers acceptable?

Before and After Photos Cases

An expert cosmetic dentist has an album or online images of before and after cases that can be reviewed by patients. Patients should request their dentist to show a case like theirs.

Info of Cardio Exercises

The muscles in our bodies contain a chemical called glycogen. It is also stored in the liver. Glycogen is a natural carbohydrate reserve and available to be readily converted by the body to glucose as needed to satisfy its energy needs like during a weight training session.​ When all glycogen is exhausted from the muscles, the body will look for other alternative sources for energy and will begin to burn any excess fat that it finds.

Simply, if cardio is performed “before” a weight training session, all glycogen in the muscles will be used thus diminishing the energy that can be tapped for lifting heavy weights. Since lifting weights does not raise the heart rate as cardio exercise does, there would be minimal fat burning taking place.

Performing cardio “after” a weight training session would allow a person to lift more weight in the beginning to power through a grueling workout and take advantage of the “heavy weights” to build muscle mass, the goal of most bodybuilders. A person needs to be more focused and alert at the beginning of a weight training session and proper form would be easier to keep. Form plays a greater role in weight lifting than it does in cardio. Proper form is needed while lifting weights to achieve a good muscle growth and avoid injury. Focus and form are key when lifting heavy weights.

In this scenario, once glycogen is used by the weight training, the body will again look for other ways to continue to generate the fuel it still needs. At this point, performing an intense cardio session will burn more calories at a faster rate thus resulting in greater fat loss. In bodybuilding, this is known as “shredding.”

Simply, if the goal of the training session is fat loss, performing high intensity cardio on the days other than weight training days is probably going to be the best choice. If the goal for doing steady state cardio is to improve your endurance then leave it for after a weight training session.

Boost Your Shoulder Press

Switch to the Barbell Press.

If you have been doing the dumbbell shoulder press for as long as you can remember, it might be the time to focus on doing a barbell shoulder press instead. Sometimes just switching over to this new piece of equipment can kick-start your results, getting you past the sticking point.

Likewise, the reverse also holds true. If you have been doing the dumbbell press for a while, try a barbell press instead.

Focus On The “Mind-Muscle Connection.”

Next, start focusing on the “mind-muscle connection.” Ask yourself, when you lift a weight, are you focusing on pressing it up through your shoulder muscles? Or is your primary concern simply getting the weight up, full-stop?

If it is the latter, you may not be targeting the right muscles. Try decreasing the weight and focus in on pressing just with your shoulder muscles. You should feel them fatiguing as you move through the lift. If you do this, you will slowly find these muscles becoming stronger, and eventually, you will be able to lift more weight. Not to mention, you should see better overall results as well.

Do “Drop Sets.”

Another technique you can use to get past a training plateau is to perform drop sets. With this, you will do one set at your average weight, and upon reaching a point of fatigue, you will then “drop” the weight and perform another set. Then if you want, you can “drop” one more time and make a final set.

Doing this “drop set” is a way to help train your body to tolerate fatigue, which then allows you to push harder on your straight sets when you are using a heavier weight. This is a very intense training technique, however, so do not attempt to do it every single workout. Once every other workout should be plenty.

Add More Frequency.

Finally, the last thing you can do to improve your shoulder performance and strength is to increase your training frequency. If you have only been hitting your shoulders once a week, start hitting them twice a week or even three times if you can.

As long as you have one day between each session, this should be sufficient for them to make a recovery – and you to see significant progress.

Keep these points in mind as you hit the gym for your next shoulder workout. Do not let frustration get the best of you if you are not able to get to the next weight level. Instead, train smarter, and soon you will be there without a problem.

Reduce The Speed Of Hair Fall

  • Do you wish to prevent hair loss or at least slow down the speed of thinning? You need to apply a few lifestyle changes and incorporate healthy habits in your routine.
  • Stop the consumption of heavy medications that aren’t prescribed by doctors. Live in a clean environment and stop taking excess stress. Remember, dust and unhygienic conditions can result in hair fall, so you should clean your head routinely with a mild and high quality shampoo.
  • An adequate consumption of fresh fruits, vegetables, green leafy veggies and salads can help to improve the growth of strands on your scalp. Apart from veggies, you must also consume a proper amount of fish, eggs, and red meat to get the much needed amount of iron and protein in your body.
  • You ought to stay away from the permanent wave solutions or straightening products as these have an extremely high amount of harmful chemicals that causes thinning, and even baldness. Dryers and ironing also result in severe loss of strands. You must avoid these types of things to protect your strands.
  • Do you know that vitamins are quite effective for ideal growth of hairs? You should consume the required amount of vitamin B as it plays a significant role in healthy production and new cell generation.
  • Make a mixture of vinegar and a spoon of lemon juice. It can help useful if you massage it on your head. Then, wash the scalp properly with a high quality shampoo. This can reduce the speed of hair fall.

Prevent a Migraine With Food

Cure and Side-Effects

Sadly enough, not only do many migraine meds have side effects that range from nausea and stomach ulcers to an increased risk of stroke and even heart attack, but up to two-thirds of users have also reported that they don’t deliver satisfactory results.

Easily available preventive foods

To prevent and reduce the onslaught of migraine attacks, here are a few easily available supplements you can include in your diet.

Riboflavin (vitamin B2)

Riboflavin, an effective preventive treatment for migraines, is also known as vitamin B2 and is found in certain foods and supplements. It helps protect cells from oxidative damage and is involved in energy production. It has been widely reported to significantly reduce the incidence of migraine headaches when consumed at high levels (400 mg per day), although it doesn’t seem to help reduce the pain or length of a migraine once they occur.

Best food sources: Liver, lean beef, lamb, venison, whole grains, tempeh, yogurt, low-fat milk, eggs, almonds, crimini mushrooms, asparagus, Brussels sprouts, broccoli, and spinach. Make sure to store the food away from light, which destroys riboflavin.

5-hydroxytryptophan (5-HTP)

5-hydroxytryptophan is a substance produced by our bodies from the amino acid tryptophan. Research by Harvard Medical School and Natural Standard suggests that 5-HTP may be particularly effective in reducing both the severity and frequency of migraine headaches. 5-HTP increases the body’s production of serotonin, a neurotransmitter involved in blood vessel regulation. Low serotonin levels have been associated with migraines, so 5-HTP supplementation appears to help by correcting the imbalance.

Best food sources: (While 5-HTP cannot directly be obtained from food sources, the following foods are sources of amino acid tryptophan, which the body uses to make 5-HTP) Turkey, chicken, milk, potatoes, pumpkin, sunflower seeds, turnip and collard greens, and seaweed.

Magnesium

Because our bodies can’t make magnesium, we must rely on dietary and/or supplement sources to get it — and magnesium deficiency been directly linked to migraines in a number of major studies. Magnesium helps relax nerves and muscles and transmits nerve impulses throughout the body and brain. In addition, magnesium helps prevent nerves from becoming over excited. In short, this mineral aids in the prevention and reduction of migraines.

Best food sources: Pumpkin seeds, spinach, Swiss chard, wild Alaskan salmon, halibut, sunflower seeds, sesame seeds, flax seeds, amaranth, quinoa, soybeans, and black beans.

Coenzyme Q10 (CoQ10)

Coenzyme Q10 is an antioxidant nutrient that’s especially important in blood vessel health. Our bodies are able to make CoQ10, and we can also get it from dietary and supplement sources. CoQ10 increases blood flow to the brain, improves circulation, and protects cells from oxidative damage. It also helps stabilize blood sugar; low blood sugar is a major trigger for many migraine sufferers.

Best food sources: Food sources of CoQ10 aren’t well documented, but this nutrient can be found in fish and organ meats (especially liver, kidney, and heart) as well as whole grains.

Omega-3 fatty acids

Omega-3 fats are anti-inflammatory substances that are abundant in many food sources, especially fish, nuts, and seeds. Omega-3 fatty acids protect brain cells and reduce inflammation, which may help to reduce the pain associated with migraines. In addition, Omega-3s appear to be beneficial in reducing the frequency and duration of migraine headaches.

Best food sources: Wild Alaskan salmon, tuna, herring (not pickled herring), mackerel, rainbow trout, halibut, Pacific oysters, sardines, walnuts, chia seeds, and flax seeds. Omega-3 fats are somewhat fragile and are easily damaged by exposure to heat, light, and oxygen, so store foods properly and avoid overheating (especially frying) when cooking.

Improve Jogging Performance

Keep Your Breathing Pattern Regular.

How efficiently you breathe is a very critical part of any cardiovascular activity, but many people overlook this. They either hold their breath at times or are taking very shallow breaths that do not move sufficient oxygen into their lungs and through their body as they need it.

Start focusing on long, deep breaths in and out. At first, it may seem a bit labor intensive to utilize this breathing pattern, however, if you keep at it, you will soon find it helps you perform much better.

And, once you have been using long and deep breathing for some time, it will become second nature.

Focus On Loosening Up Your Hip Flexors.

It is also smart to begin focusing on loosening up your hip flexors as well. If your hip flexors are tight, it is going to create a shorter stride as you jog or run. Tight hip flexors will not only make the entire run feel less comfortable but also cause you to move much more slowly than you otherwise would.

Think of it this way. If you have to take twenty strides instead of taking twelve strides, which number of strides will take more energy on your part? Hopefully, this helps put things in perspective.

Open Your Chest Up.

Finally, as you go about your run, make sure you are keeping your chest open at all times. Keeping your chest open will help with regulating your breathing and also prevent a forward lean, which at a later date can cause back pain, not to mention making your running less efficient.

So there you have three actions you can take to improve your jogging or running form immediately, get more benefits from your sessions and help prevent injuring yourself.

Exercise to Manage Holiday Season

Lowers Risk of Type 2 Diabetes

You can lower your risk of developing Type 2 Diabetes with a regular exercise plan. Research indicates regular exercise plus a healthy diet of low-fat, high-fiber whole grain foods can aid in lowering the risk of diabetes. Eating wisely is especially important during holidays. Be strategic in navigating the buffet table, choose small plates, vegetables as dippers, limit bread, and go for two-bite desserts. Limit alcoholic beverages and drink more water.

Improves mood

The holiday season can be difficult for a lot of people for numerous reasons, which may result in depressed moods and outlook. Exercise can be an ally in moving the mind to a better, more positive place. When you exercise, chemicals including endorphins are naturally released by your body. The endorphins interact with the receptors in your brain that reduce your perception of pain. They also create a positive euphoric or happy feeling. As regular exercise becomes routine, your brain will associate the positive happy feeling with exercise, reinforcing the importance of exercise in feeling positive and good.

Lowers anxiety

Anxiety, like mood improvement is connected to the increased level of endorphins, stimulated by exercise. During your workout or swim, you are stepping away from the daily grind or problems that you may feel are overwhelming. Your focus is on the workout-once you’ve finished working out you have a fresh outlook, are less anxious, and have renewed energy to tackle the issues that weighed you down.

This is a short list of exercise benefits. As your coach in achieving the well-being lifestyle, I hope that you’ll embrace exercise as the remedy you need to manage tasks and enjoy the holiday season.

Secret Foods For Weight Loss

Avocado

Over the years avocados have received a bad press as far as dieting and weight loss is concerned. Many people mistakenly assume that because this fruit is high in fat it has no place in a weight loss program. This couldn’t be further from the truth. Avocados contain oleic acid, a mono unsaturated fat that may help lower cholesterol and reduce the risk of heart disease. They contain a vast array of vitamins and minerals which can help with weight control and ensure your success with the Flat Belly Diet.

Olives

Olives are one of the oldest foods known to man and have been around for over 8000 years so they must have something going for them! The authors of the Flat Belly Diet certainly think so! They are highly concentrated in MUFAs and also contain vitamin E and it’s inherent antioxidant protection. The health-boosting compounds found in olives can help to reduce the risk of cardiovascular disease and reduce the severity of asthma and rheumatoid arthritis. When buying olives search for ones that are naturally cured as opposed to lye-processed. They can be used in a variety of dishes to add flavour and are sure to help you on your quest to lose weight.

Dark Chocolate

You can eat chocolate and lose weight! How cool is that?! Just make sure it is the right kind. Dark chocolate is a potent anti-oxidant containing nearly 8 times the amount of anti-oxidant flavonoids as strawberries and has been shown to lower blood pressure and cholesterol. It stimulates endorphin production, which gives a feeling of pleasure and contains serotonin, which acts as an anti-depressant. If you are serious about embarking on the Flat Belly Diet system be sure to look for pure dark chocolate without any unhealthy fillings such as caramel or nougat. Make sure you don’t wash it down with milk which has been shown to prevent the anti-oxidants contained in the chocolate from being absorbed or used by your body. Of course any type of chocolate is going to be high in calories and fat so make sure you eat it in moderation.