over 40 transformation workout - my 10 steps

Top 10 Healthiest Vegetables

Healthy Eating - Meal Prep Ideas

If you are like many people, you groan at the thought of doing meal prep. While you know it is something you need to do, it does not mean you like it! Meal prep takes time, but if you look at preparing say your vegetables just once for the whole week, then you will find it easier to eat healthy home-cooked meals each evening. Some foods, some vegetables are easy to prepare ahead of time and save well. There are steps you can take with your meal planning to make the task easier and then you will find you spend less time doing the meal prep and more time enjoying your food!

Let us look at a few meal-prep ideas...

1. One Recipe, Many Variations. Perhaps the most significant time-consuming task with meal prep is trying to figure out what to cook in the first place. You have to hunt down recipes, figure out what will work with your weight loss diet and then purchase all the groceries required. Time-consuming stuff!

Instead, look at finding one recipe offering several variations. For instance, you might make a vegetable stir-fry. You can just alter the vegetables you put in the stir-fry, swap out the chicken for beef as desired, and even change the sauce a little. It is the same meal overall, but with small changes that should be enough to keep you interested in continuing to carry on with your weight loss diet plan.

The more you become accustomed to preparing the same type of meals over and over, the easier it will be to plan your meal prep out for the week.

2. Two Words: Slow Cooker. Slow cooking is super easy, and a method of cooking everyone should get into doing from time to time. Just put all the ingredients in the slow cooker in the morning, turn it on, and by the time you arrive home from work, the food will be ready to serve. Plus, you can make a significantly sized batch, which means you will be eating healthy meals several times during your week.

3. Buy Pre-Chopped Vegetables. The last idea to consider is buying pre-chopped vegetables. Cutting up vegetables is often one job people dislike doing the most, so make it easier for yourself. Buy them ready to go, so there is little to no prep work involved.

While you will pay a little more for pre-chopped vegetables, it is money well spent.

There you have a few ideas to think about using to help make meal prep easier. If you follow these tips, sticking to your weight loss diet will be easier than ever.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.

The answer isn't in the endless volumes of available information but in yourself.

Article Source: https://EzineArticles.com/expert/Beverleigh_H_Piepers/123142

Article Source: http://EzineArticles.com/9940363https://ezinearticles.com/?Healthy-Eating---Meal-Prep-Ideas&id=9940363

Stocking a Healthy Pantry and Fridge

Benefits of Healthy Diet

Benefits of healthy diet
As said healthy diet constitute a healthy body. Before setting plans for a healthy diet there is a need to understand what a healthy diet is, a balance diet that fulfills the requirements of body for proper functioning; including all the macro nutrients and micro nutrients. It does not always include losing the fat content or specifically losing weight but providing the body with adequate amount of the nutrients required. Below are enlisted some of the benefits that will provide us reason to adopt a healthy diet

1. Prevent major diseases:
A healthy diet helps maintaining a healthy body by providing all the essential minerals and nutrients body needs for its proper working. By eating low calorie vegetables and fruits heart attacks and strokes are prevented; however, some of the cancers are also prevented.
Specifically, the risk of type 2 diabetes and obesity is decreased by meals involving high fiber food. Eating higher rate of vegetables in daily diet may reduce the risk of bone loss and high blood pressure, also if adequate amount of potassium is provided in overall meals the risk of kidney stones I diminished.
2. Weight loss:
Eating diet including appropriate proportion of low calorie vegetables, fruits, whole grains and unsaturated fats can help us maintain a steady weight. Moreover, eating healthy and low-calorie food leaves no room for the higher sugar and fat intake.
3. Boasts up immune system:
Immune system is also strengthened by maintaining a balanced diet thus lowers the risk of catching diseases too quick. Eating healthy will also boast up our energy levels by preventing us from the diseases for a longer period of time.
4. Better sleep:
Process of metabolism is fastened through eating healthy food, thus increasing the body activity which ultimately helps us to get better and deeper sleep, the time when body manages to repair and heal itself.
5. Physical beauty:
One of the most charming benefit of eating healthy is that it can maintain a fabulous glow on your face, with good hair and ideal body. So it is easy for one to stay healthy and beautiful at the same time just by balancing their diet.
conclusion:
From the above points it is fair to conclude that, healthy diet can contribute to a healthy lifestyle. Simply by paying check on what we eat, we can look fabulous and feel fabulous. so yeah folks go maintain your healthy dieting!

Article Source: https://EzineArticles.com/expert/Fizza_Syed/2509402

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3 BEST Exercises To Lose Belly Fat After 50 (MUST WATCH!)

Fitness Is About Health and Staying Healthy Is About Good Body Maintenance

Some are born with an inbuilt knowledge of what one's body needs. Others are easily misguided and led by fashion, popularity, and peer pressure into things that should be avoided. There is also the bodies willingness or otherwise to partake of harmful substances. In my case my body could not tolerate chemicals or anything that affected the brain. This was guided by my keen desire for knowledge and making my intelligence number one.

The lessons learned are that what we do when we are young has an impact on aging and on what diseases and handicaps we will face as the years pile up. Good body maintenance is about avoiding anything toxic and that includes even dangerous rides at carnivals.

The latest fad is to take rides on vehicles that cause a drop and sudden stop, as in some crazy fairground roller coaster adventures. Watching one of these recently it was hard for me to believe that people not only put their own bodies at risk but that of their children in the name of having fun. The human brain is soft and very easily damaged.

The body warns of impending danger through the adrenalin glands and the sensation that many find addictive. As adrenalin flows it increases the heart rate and provides us with a flight or fight experience. In other words, it prepares for recovery from harm.

As the body jerks into a sudden stop the cranium and brain collide. This causes a degree of bruising and can even result in death or paralysis. But that doesn't have to happen immediately as delayed response may see the effects of concussion several hours or even a day after the event.

Headaches; nausea; dizziness; memory problems; irritability; as well as balance and sleeping difficulties may follow. Look at these symptoms and compare them to those of Alzheimer's or dementia patients. With the latter there are huge changes in brain functions that include memory loss.While there is no proven correlation to support the linking of the two it doesn't mean it is not correct.

Drugs also affect the brain and taking pills on a regular basis may also be leading to the onset of Alzheimer's or dementia. While there are no studies to prove this is the case it's still a matter of common sense.

If one is looking for a fitness regime then start with the brain and all other things will surely follow. It has the ability to tell us when we are going wrong. Drugs, on the other hand, interfere with that side of nature. We educate the brain by what we do to our bodies. If we stuff ourselves with things like sweets and alcohol, and tell it that the odd adrenalin rush is OK, then changes in that vital organ will impel us to take more of it.

Norma Holt has knowledge that enables her to understand many issues. Politics, health, social and behavioural problems are usually on her list for discussion as well as anything to do with the Spirit of the Universe and reincarnation, which she experienced. She is happy to hear from any of her readers.

Article Source: https://EzineArticles.com/expert/Norma_Holt/270038

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7 HEALTHIEST FOODS ON THE PLANET [2020]

Fitness Is About Health and Staying Healthy Is About Good Body Maintenance

Some are born with an inbuilt knowledge of what one's body needs. Others are easily misguided and led by fashion, popularity, and peer pressure into things that should be avoided. There is also the bodies willingness or otherwise to partake of harmful substances. In my case my body could not tolerate chemicals or anything that affected the brain. This was guided by my keen desire for knowledge and making my intelligence number one.

The lessons learned are that what we do when we are young has an impact on ageing and on what diseases and handicaps we will face as the years pile up. Good body maintenance is about avoiding anything toxic and that includes even dangerous rides at carnivals.

The latest fad is to take rides on vehicles that cause a drop and sudden stop, as in some crazy fairground roller coaster adventures. Watching one of these recently it was hard for me to believe that people not only put their own bodies at risk but that of their children in the name of having fun. The human brain is soft and very easily damaged.

The body warns of impending danger through the adrenalin glands and the sensation that many find addictive. As adrenalin flows it increases the heart rate and provides us with a flight or fight experience. In other words, it prepares for recovery from harm.

As the body jerks into a sudden stop the cranium and brain collide. This causes a degree of bruising and can even result in death or paralysis. But that doesn't have to happen immediately as delayed response may see the effects of concussion several hours or even a day after the event.

Headaches; nausea; dizziness; memory problems; irritability; as well as balance and sleeping difficulties may follow. Look at these symptoms and compare them to those of Alzheimer's or dementia patients. With the latter there are huge changes in brain functions that include memory loss.While there is no proven correlation to support the linking of the two it doesn't mean it is not correct.

Drugs also affect the brain and taking pills on a regular basis may also be leading to the onset of Alzheimer's or dementia. While there are no studies to prove this is the case it's still a matter of common sense.

If one is looking for a fitness regime then start with the brain and all other things will surely follow. It has the ability to tell us when we are going wrong. Drugs, on the other hand, interfere with that side of nature. We educate the brain by what we do to our bodies. If we stuff ourselves with things like sweets and alcohol, and tell it that the odd adrenalin rush is OK, then changes in that vital organ will impel us to take more of it.

Norma Holt has knowledge that enables her to understand many issues. Politics, health, social and behavioural problems are usually on her list for discussion as well as anything to do with the Spirit of the Universe and reincarnation, which she experienced. She is happy to hear from any of her readers.

Article Source: https://EzineArticles.com/expert/Norma_Holt/270038

Article Source: http://EzineArticles.com/10190098

How To Get Ready To Grow Old

Growing old is for everyone - yep, even you - so it could be a good idea to prepare for that time. You think you're always going to be as young as you are now, but it doesn't work that way. While 70 might seem a long way off, you'll get there soon and have no idea where the time went. Here's what you can do to ready yourself.

1. It's all about attitude: never think of yourself as old. As George Burns said, 'You can't help getting older, but you don't have to get old'.
2. Then there's looking after yourself: you only have one body. A great deal of your experience of ageing 'gracefully' will revolve around the state of your health - physical, mental, spiritual. Make sure you're prepared by:

• Maintaining fitness - gym(ing), lifting weights, walking, keeping your legs strong by doing squats.
• Strengthening your core muscles so you'll avoid falling over and breaking anything - yoga is great.
• Quitting smoking.
• Stopping sun worshipping and always wearing sunblock.
• Encouraging friendships.
• Avoiding eating junk food. You be the one who decides what goes into your mouth.
• Getting to a good weight for you and staying there. Overweight oldies experience all sorts of extra inconveniences.
• Taking care of your mind - exposing yourself to high-quality things and meditating daily.
• Looking on life as lightheartedly as you can. Smiling a lot! Living the worst-case-scenario life by asking yourself when you're feeling 'low', will this matter in five months or five years?
• Stopping being a worrywart. As Mark Twain said, 'I've had a lot of worries in my life, most of which never happened'.
• Using what's available to improve the quality of your life - sight and hearing tests, regular dental checkups, financial planning, etc.

While you've probably heard the saying, 'Old age sucks', but by preparing now, you'll find that it doesn't suck nearly as much as you thought it would.

Article Source: https://EzineArticles.com/expert/Dr_Neil_Flanagan/238005

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What I Ate In A Day To LOSE WEIGHT: 20 KGS!

How To Lose Visceral Fat – It's Not As Hard As You Think!

How To Cook Food More Nutritiously

Eating nutritious food is not an option, it's a necessity for a healthy life. With majority of the world's population suffering from one or more kind of nutritional deficiency, it becomes even more important to make sure your food has all the essential nutrients in sufficient quantity.

For a healthy and nutritious diet, you need to cook your meals in the healthiest way possible - by choosing healthy ingredients and cooking it in the healthiest way possible. Here are the steps to cook food nutritiously:

Cook on Medium Heat:

The amount of heat your food cooks at greatly decides its nutritional outcome. Overcooking it would not only deprive your taste buds of the natural tastes but would also destroy delicate nutrients (like complex carbs). It is, thus, advised to cook food at medium heat. It will also prevent it from burning or sticking to the bottom of the cooking pot. Even at medium heat most cookware being made from metals or ceramic (unnatural material) destroy delicate nutrients. Keep reading to find out how this can be fully prevented.

Wash or Rinse foods the right way:

Different foods need to be washed differently to preserve their nutrients. Generally, for most vegetables, it is recommended to wash them right before you cut for those water-soluble nutrients to stay locked in. Avoid soaking your vegetables, as that can remove key nutrients, such as vitamin C.

Don't overcook vegetables:

Overcooking vegetables makes them mushy and they taste quite bland. It's important to cook them for just the right duration so they neither remain uncooked nor overcooked. Cooking for too long also reduces their nutritional value by breaking down the nutrients at molecular level.

Always use the right cookware, it makes a big difference!

The cookware makes a big difference to the health of your food. Most conventional metal and ceramic cookware make food unhealthy by contaminating it with reactive metal toxins and destroying nutrients with their harsh heat. You can make your food way more nutritious by choosing the right cookware - healthy and non-toxic pure-clay pots. Pure clay is naturally inert so doesn't react with food a biochemical entity, and their unique far infrared heat keeps nutrients intact.

Steam management is another important aspect of cooking healthy. Most of the steam generated in food is water-soluble nutrients. Out of the 13 essential vitamins and minerals, 9 are water-soluble, which means they dissolve in water, are quickly used in the body and need to be replenished every day - the body doesn't store them. With conventional cookware, as steam constantly leaves the pot so do the water-soluble nutrients, cooked food remains deficient in one more way.

Pure clay pots can be ergonomically designed to naturally and fully harness the goodness of nature, so the rising steam touches the inner surface of the lid, condense, and drops back into the food instead of exiting the pot like with metals.

By taking care of these little things you can make sure you are cooking your food in the healthiest way possible and your body is getting all the nutrients it needs.

Hi I am Sharon Ray and I enjoyed writing about this natural way of cooking food more nutritiously. Miriam's Earthen Cookware makes these all-natural pure-clay pressure cookers in the USA. Their mission is to provide to the consumer a 100% healthy & green alternative to cooking that has no metals, toxins & other chemical contaminants. I greatly enjoy using them, I hope you can check them out here: https://miriamsearthencookware.com/mec-store/

Article Source: https://EzineArticles.com/expert/Sharon_Ray/2215391

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Best Ways to Lose Fat for Women Over 40 - The truth

10 Minute Kettlebell Workout for an efficient Total Body Workout

Incorporating Heart Healthy Habits in Life

According to the American Heart Association, heart disease remains the No. 1 global cause of death with 17.3 million deaths each year. That number is expected to rise to more than 23.6 million by 2030.

The Heart Foundation suggests that cardiovascular diseases claim more lives than all forms of cancer combined and coronary heart disease is the most common type of heart disease, killing nearly 380,000 people annually.

Many of us are well aware of these facts about heart diseases but still we do so little for the health of our tickers, which keep working grudgingly for us despite being subjected to our neglect. Caring for our tickers requires attention to many aspects of our life. By adopting the following heart healthy habits, we can add years to life besides staving off financial burden.

Heart healthy habits:

Exercise regularly - Our heart is a muscle that needs to be worked regularly to stay strong and healthy. Though any amount of exercise is better than no exercise, we must aim for at least 150 minutes of moderate intensity aerobic physical activity (e.g., brisk walking) every week or 1 hour and 15 minutes (75 minutes) of vigorous intensity aerobic physical activity (e.g., jogging, running) or a combination of both every week.

In addition, we need muscle strengthening activities that work all major muscle groups (legs, hips, back, abdomen, chest shoulders, and arms) on 2 or more days a week.

Eat healthy - We must choose foods low in saturated fat, trans fat, and sodium. In addition, we must eat plenty of fruits and vegetables, fiber-rich whole grains, fish (preferably oily fish at least twice per week), nuts, legumes and seeds and try eating some meals without meat. Further, one should limit sugar-sweetened beverages and red meat. If one chooses to eat meat, one should select the leanest cuts available.

Quit smoking - Smoking is a major cause of cardiovascular disease (CVD) and causes one of every three deaths from CVD. The risk of CVD increases with the number of cigarettes smoked per day as well as the numbers of years they were smoked. Smoking cigarettes with lower levels of tar or nicotine does not reduce the risk for cardiovascular disease.

Avoid second hand smoke - People are more likely to develop heart disease if exposed to second-hand smoke at home or work. According to the American Heart Association, exposure to tobacco smoke contributes to about 34,000 premature heart disease deaths and 7,300 lung cancer deaths each year. This is because the chemicals emitted from cigarette smoke promote the development of plaque buildup in the arteries.

Practice dental hygiene - It has been found that bacteria in the mouth, involved in the development of gum disease, can move into the bloodstream and cause an elevation in C-reactive protein, a marker for inflammation in the blood vessels. These changes may, in turn, increase our risk of heart disease and stroke.

Have regular and adequate sleep daily - A 2011 European Heart Journal review of 15 medical studies involving almost 475,000 people found that short sleepers had a 48% increased risk of developing or dying from coronary heart disease (CHD) in a seven to 25-year follow-up period. Interestingly, long sleepers, those who averaged nine or more hours a night, also showed a 38% increased risk of developing or dying from CHD. Lack of sleep doesn't necessarily cause heart disease but it really increases the risk factors for heart disease.

Simple habit changing tips:

Substituting healthy habits for unhealthy ones rewards us with good health and better quality of life. Still many find it difficult to incorporate healthy habits in their life as sooner or later they revert back to unhealthy lifestyle, thereby losing all the beneficial effects they had. Like any other health habit, heart healthy habits need to be followed throughout life.

The following tips will help us to incorporate heart healthy habits in life:

• One has to make a decision and do conscious efforts to stick to the commitment.
• One has to discover triggers and obstacles that need to be overcome otherwise one will set oneself up for failure.
• One should devise a plan and review it from time to time.
• One should employ visualizations and affirmations, relating to habits to be changed because they program the subconscious with the right mindset for establishing a new habit.
• By enlisting the support of family and friends, we can steer away the temptation that may thwart our efforts.
• One should find ways to reward oneself because they make us feel good, even if it's just temporarily. They will help keeping us motivated to stay on the track.

The bottom line:

Our awareness about the heart disease as number one cause of death worldwide has risen. Nevertheless, many still lack the adequate knowledge of those heart healthy habits that need to be incorporated to keep our ticker strong. What's more, though many do make efforts to adopt them, they fail to continue with them and are thus unable to derive benefits from them.

Article Source: https://EzineArticles.com/expert/Dr._Pran_Rangan/2322082

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5 best exercises for beginners over 40 from home

Healthier Eating

1. Eat more fruits and veggies
· "Ultimately, the food pyramid recommends a total of nine servings of fruits and vegetables," says Lisa Young, PhD, author of The Portion Teller Plan and adjunct professor of nutrition at New York University. No need to be worried about having to try to eat nine servings a day just start adding these things to your everyday meal. For example, if you eat cereal for breakfast then cut up a banana and put it in there, or even putting spinach on your sandwiches. I practice the "50 percent rule": aim to have half of your lunch or dinner plate covered in veggies. Not only will this help you get your nutrition fix in, but you'll also likely shed some weight because veggies have less calories than other foods like breads, pasta, chips or anything else we eat daily.

2. Watch for liquid calories
· Soda is all sugar, not only is there no nutritional value to it, it just racks up your daily calories. Go with water anytime you are thirsty. Eight glasses of water are recommended per day, but you can always put flavouring into your waters.

3. Eat more fibre
Fibre doesn't only keep you full but it also can help you lose weight. The best way to put more fibre into your diet is to change your white bread for whole grain. Or even get those fibre dissolvable powder and put it in a glass of water a day.

4. Be a smart shopper
· Eat BEFORE you go to the grocery store. If you don't you will be more tempted to buying foods you should not be eating simply because they look good and easy to make. When shopping look at the nutrition content for things like no (or low) saturated fat, low sodium, and high fibre

5. Start snacking smart
· We all snack because it holds us over until our next actual meal. Prepare yourself with smart, packable choices like a whole fruit, a granola bar, or a yogurt. If you are more of a savoury and indulgent person you can have almonds or a slice of cheese just remember your portions.

6. Plan ahead
· Meal prepping can be your best friend. Find a day in the week that you have about two hours of downtime. Find some recipes online and make foods for the week and store them in your fridge or freezer. If you don't want to meal prep like that just make sure whenever you go out for long periods of time to bring something from home like a sandwich or some small snacks. It will keep you on track.

7. Pace your eating
· If you are anything like me and eat your meals in record time try to slow it down and stretch your meals to 30 minutes. Eating slowly can cause you to eat less calories per meal. Sipping on water between bites, chewing completely and just being mindful can help you slow down your eating.

Article Source: https://EzineArticles.com/expert/CA_Flemming/2438397

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Age Is Just a Number, Not an Excuse -- Fitness Motivation Over 40

Healthy Eating - The Top Five Foods To Keep In Your Refrigerator At All Times

Hitting the grocery store and not sure what to stock up on? We have put together a list of the top five foods you must have at all times if you want your diet to be as healthy as possible. Consider these staples of any diet plan. They are not only rich in vitamins and minerals but loaded with other benefits like antioxidants and probiotics as well.

Run through this list and make sure these items are in your grocery shopping plan...

1. Spinach. As far as nutrients go, you are hard-pressed to find a better option than spinach. Spinach is loaded with...

• vitamin C,
• vitamin K,
• B vitamins,
• folic acid,
• iron,
• calcium, and

then offers a wide array of antioxidants as well. At a few calories per cup, it is also a perfect food for helping to keep your body weight in check.

2. Bell peppers. Want to prevent the common cold that always seems to hit? Try bell peppers. Most people think of oranges when we think of vitamin C rich foods, but the truth is bell peppers contain just as much of this antioxidant.

Bell peppers also add a delicious sweet taste to the foods you are preparing as well, making them a great way to liven up any recipe.

3. Avocados. Have you forgotten about avocados? If so, you are not alone. Many people neglect to add avocados to their diet because we just do not think about them as a fruit. This is because they are very high in fat content but that does not mean they should be neglected. Just serve them up as a fat source in your diet, and you will be just fine.

Avocados are loaded with vitamin E, which will help keep your skin, hair, and nails healthy while preventing oxidative damage. They are also a great source of dietary fibre so will help keep your blood sugar levels in check as well.

4. Berries. Having berries of any kind in your refrigerator is another must. Berries are loaded with antioxidants and are very high in fibre while containing just a small dose of sugar. Take raspberries for instance. You will get more dietary fibre than you will sugar with this berry, so it is perfect for body weight control and blood sugar management.

Whether you opt for blueberries, raspberries, strawberries, or blackberries, all berries will do your health proud.

5. Eggs. Finally, do not forget about eggs. Eggs are a fantastic protein source for any time during the day, not just breakfast. Serve them scrambled, hard-boiled, poached, over easy, or in any other manner you please.

Have a look through your refrigerator. Does it contain these items? If not, put them on your list and buy some today.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

For nearly 25 years, Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.

The answer isn't in the endless volumes of available information but in yourself.

Article Source: https://EzineArticles.com/expert/Beverleigh_H_Piepers/123142

Article Source: http://EzineArticles.com/9804513https://ezinearticles.com/?Healthy-Eating---The-Top-Five-Foods-To-Keep-In-Your-Refrigerator-At-All-Times&id=9804513