Use Technology to Keep Your Weight Loss On Track

Technology is everywhere. So why don’t you use it to your advantage? There are tons of health and fitness applications available both free and at a cost that help to track your calories in, calories burned, heart rate, sleep and more. These apps are available on your IPhone, IPad, Smartphone, tablet, and many other wireless and Bluetooth capable devices. They provide you with valuable information about the food you consume, the exercises you are doing and how you are sleeping.  These applications vary widely in what they provide but are a great way to keep your weight loss on track so you can meet your goal. 

Too Much Sugar

Refined sugar is essentially empty calories. Unfortunately many of the foods that we love to eat contain sugar and yet they have no nutritional benefit. What's worse is that most Americans eat way too much sugar. The problem occurs when we eat these foods instead of nutrient dense foods such as fruits, vegetables, grains and dairy. We completely miss out of the nutrients, vitamins, minerals, fiber, and phytonutrients but we still get all the calories, making us fatter, unhealthier and more at risk for disease. While sugar gives us empty calories without any nutrients we put ourselves at risk for lifestyle diseases such as diabetes, heart disease, atherosclerosis, cancer, stroke, depression, etc. The best thing you can do for yourself is cut back or cut out as much refined sugar as possible.

Exercise To Reduce Your Risk Of Disease

Exercise is an essential part of a healthy lifestyle. On average 50 million Americans are living sedentary lives. This puts them at increased risk for healthy problems and an early death. Exercise not only increases overall circulation throughout the body, it builds muscles, burns calories, improves mood, self esteem, and reduces the risk for disease. Aim to get 30 minutes of physical activity per day. Make it fun, something you enjoy doing, such as gardening, playing with your kids, walking the dog, bike riding, hiking, etc. This will make it easier to fit it into your daily schedule.

Whole Grains For Better Health

Grains are one of the 5 building blocks that make up a healthy diet. However 40% of Americans do not regularly eat any whole grains. Whole grains unlike their less noteworthy counter part refined grains contain the entire grain kernal, the bran, germ and endosperm. The refining process removes the bran and the germ which also removes the dietary fiber, iron and many B vitamins. Whole grains contain vital nutrients such as fiber, vitamins, minerals and phytonutrients to help fight off disease and maintain a healthy body. By consuming more whole grains you can reduce the risk of heart disease, reduce blood cholesterol levels, reduce constipation and diverticulitis, help with weight management, improve nervous system function, reduce iron-deficiency anemia, build stronger bones and protect your cells from oxidation. Some examples of whole grains include brown rice, buckwheat, oatmeal, popcorn, quinoa, whole wheat bread, pasta, crackers, or wild rice. Include more whole grains in your diet on a daily basis.

Why We Are Dependent On Water

Everyone's heard it; water is one of the most important nutrients for the body. Well, it's true. The human body can survive without food a lot longer than it can survive without water; about 30 days longer (give or take). That's because the human body is made up of water, 50-70%. It transports nutrients throughout the body, helps to eliminate toxins and waste, regulates temperature, lubricates joints, relieves fluid retention, etc. Water is fundamental to how the body functions on a daily basis. And if you don't replenish your bodies water supply by drinking water, and eating foods like fruits and vegetables it can wreak havoc causing symptoms such as fatigue, headaches, stress, etc. That's why human survival is dependent on water. To get adequate water replenishment,  drink your body weight in ounces, everyday.

Women Should Lift Weights Too, Even If They Are Light Weights

Many women think that if they lift weights they will look bulky or masculine. This is absolutely incorrect, since women do not and cannot naturally produce as much testosterone as men do, which is one of the main hormones responsible for increasing muscle size. In actuality lifting weights is a great way to gain muscle and help to burn fat. And since muscles burn more calories at rest, than fat does you want more muscle on your body than you do fat. Of course everyone wants the least amount of fat on their body; such is the American obsession with losing weight and being skinny. Lifting weights to fatigue, even light weights stimulate production of new muscle proteins.  So women get out there and start lifting your weights.

Avoid Getting Sick This Year

This is the time of year that everyone is getting sick, from young to old to everyone in between. No one likes being sick or wants to get sick. If you work in an environment around young children, with the elderly or even in an office setting you are more prone to catching the common cold, flu or this year's virus infection. So to avoid getting sick, wash your hands or use an alcohol-based hand sanitizer. By keeping your hands clean throughout the day you are 2/3 less likely to get sick. If your skin dries out use an antibacterial lotion to keep your skin moisturized and those germs at bay.

Start Your Week Off Right!

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Monday morning, probably the worst day of the week! No one likes going back to work Monday morning. On Sunday, everyone is dreading having to start the work week over again. One reason Mondays are so dreaded is because they are the furthest day away from the weekend. Even though Monday is so hated, if you start the day off right, there is no way you can have a bad day. Make sure you get enough sleep the night before so you are not tired the next morning. That means going to bed a decent hour. Most people need between 6-8 hours of sleep, so make sure that you choose a time that gives you the rest you need. When you wake up, do some light exercise, go for a jog, take your dogs for a walk, etc. Exercise gets the blood pumping through the body, increases your metabolism and helps the body and mind wake up. Make sure you eat a healthy breakfast to again start your metabolism, replenish your energy and repair your muscles. Remember to replenish your water intake as well. Follow this routine and I guarantee you won't dread your mornings any more. Have a great week!