Dishing Up Nutrition Podcast

Spring is already here and before you know it, it will be summer time. Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance. Most people consume too much sodium through salt (corresponding to consuming an average of 9-12 g of salt per day) and not enough potassium (less than 3.5 g). High sodium intake and insufficient potassium intake contribute to high blood pressure, which in turn increases the risk of heart disease and stroke (8, 11). Calorie slashing hack: replace your nightly beer or morning fruit-juice with the trendy tea (which only contains 45 calories per serving ) to reduce your daily calorie intake by one hundred, or so. Just be sure to check the nutrition label before making the swap—some ‘buch brands load the probiotic-rich beverage with sugar and other not-so-weight-loss-friendly ingredients. My husband told me that he read of an experiment, about how large a quantity of ice water one have to drink, in order to lose one kilo of body weight. I’ll tell you this, not to say that you should go and be an excessive ice water drinker, but as an example, a way of thinking of this matter, in very basic mathematical terms. Read more on HowStuffWorks – you can find a link below the article. Don’t gulp down bottles of water before a run, thinking it will prevent you from getting thirsty. Drinking excessive amounts of fluid will not prevent you from cramping or prevent heat-related illnesses — those ailments generally stem from simply pushing yourself too hard. Drink when your body feels thirsty, and don’t overdo it. If your weight loss goals are more immediate, a ketogenic diet may be able to help you achieve those results. “It’s been shown to be very effective for short-term weight loss — more so even than low-fat diets,” Ravindra says. Men reported higher levels of physical activity and greater confidence in their ability to remain physically active, according to the study, which surveyed 2,784 users at the Mayo Clinic Dan Abraham Healthy Living Center, an employee wellness center. Men and women had comparable levels of confidence that they would maintain a healthy diet. Exceed Physical Culture has a YouTube channel with a library of 20 minute workouts, including full body, upper or lower body, core, and cardio. The videos implement popular Tabata-style timing, with a set period of intense workout followed by rest. The Centering Pregnancy Program at UCSF Women’s Health Center takes women out of exam rooms and into groups for their prenatal care. Learn more here. This one is my favorite, and I tell most of my clients “eat an apple or visualise it. If you are not hungry enough to eat one full apple , you are not hungry, just bored!”. Engage in fun activities or hobbies like singing, reading or whatever you fancy. Thinking about food all the time can be extremely taxing for your weight loss efforts.

Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar. Dumbbells : Weights are pretty much a must-have for a home workout routine, which is pretty apparent due to the low inventory available as gyms close due to the outbreak. As of writing, these dumbbells are available on Amazon and will be delivered in under a week. Inspired by martial-arts fighting drills, this athletic kickboxing class uses weighted gloves and bars to kick, punch, strike and block your way to a great workout. Benefits: Swimming exercises your whole body and doesn’t put any stress on your joints. It’s a great choice if you have any problems with your joints, such as arthritis. Some side effects are often treated with medication. If your side effects are affecting your hydration and nutrition, talk with your health care team. Not only do grapefruits have lots of fiber, making them quite filling, but they also contain a compound called p-synephrine, which one study published in the British Journal of Clinical Pharmacology gave to participants before a workout on an exercise bike. The study found that those participants who had taken p-synephrine burned more fat than carbohydrates when exercising at a low to moderate intensity. While weight, blood pressure, cholesterol, and blood sugar can track individual risk factors, measuring cardiorespiratory fitness gives an overall health picture of the heart, lungs, and blood circulation, said Dr. Geetha Raghuveer, writing committee chair for the new scientific statement from the American Heart Association. It was published Monday in the journal Circulation. Adding in some low impact cardio like the treadmill or stairmaster would definitely help shed some extra lbs. Here’s a workout that’s a bit more focused on weight loss if you want to borrow some exercises from there. And with the popular commercial gym Planet Fitness having dominated marketing towards new gym goers over the past few years, I think it’s time we add helpful workout routines to the website that newbies can use alongside the options available at Planet Fitness. To lose weight, most people need to reduce the number of calories they get from food and beverages (energy IN) and increase their physical activity (energy OUT). We are the healthy-way-of-life company, from the cafés to the programs to the trainers. We want to be your partner in health for life, not just your health club or gym. We want the experience to go beyond the physical—that’s the superficial layer. The depth goes beyond that to you feeling happier, healthier, and more connected to yourself,” says Rob Glick, director of Life Time Group Fitness Feature Formats.