Top 5 Supplements To Get The Most Out of Your Workout

by Head Health Nutter on August 30, 2015

Have you started working out regularly? Good for you! Now that you’re treating your body to the muscle strain it needs to improve and stay healthy, consider today’s post by Lizzie Weakley on the importance of supplements. 

Supplements will become an important part of anyone’s health when they start going to the gym regularly. Rigorous daily exercise puts an incredible amount of strain on the body, and this means that there is a high likelihood of nutritional gaps developing. Here are five of the top supplements that will help you make the most out of any exercise program:omega-3-vitamin-supplements

1. Creatine
There are few workout supplements that have been studied as much as creatine, and this is often one of the first products that beginners will pick up. Creatine is a substance that the body naturally produces, but those wanting to see an increase in their size and strength may need more. A maintenance dose of around 5 grams a day is sufficient for most people after undergoing a 5-day “loading” period of 25 grams a day.

2. Magnesium
As more research is carried out on the human body, we have found that magnesium is one of the most important minerals. This mineral actually carries out hundreds of unique processes ranging from increasing one’s metabolism to preventing injuries. Unfortunately, over 70 percent of adults are deficient in magnesium.

3. Vitamin D
A few hours of sunlight a week will help your body produce vitamin D, but those that have a rigorous training regimen are often deficient in this important vitamin. In addition to bolstering our immune system, Vitamin D also helps muscles repair themselves after they have been torn from working out. Vitamin D3 is preferred by many lifters as it is easy for the body to metabolize.

4. Fish Oil
Fish oil is one of the most popular supplements in the world and has been linked to a variety of benefits ranging from improved cognitive abilities to reduced muscle fatigue. A fish oil supplement is packed with omega-3 fatty acids, a byproduct that our bodies cannot make. Two to three grams of high-quality fish oil a day is an ideal amount for most individuals.

5. Anadrol
If you have been working hard and are no longer seeing gains, then it may be time to consider Anadrol supplements from a company such as SDI Labs. This is an anabolic steroid that was designed to pack on lean muscle as quickly as possible. Anyone considering anabolic steroids should speak with their primary healthcare provider about the pros and cons of these products.

Whether you have just begun seriously training or recently hit a plateau, these supplements may be exactly what you need to continue seeing gains and make the most out of your hard work.

About the Author

My name is Lizzie Weakley and I am a freelance writer from Columbus, Ohio. I went to college at The Ohio State University where I studied communications. I enjoy the outdoors and long walks in the park with my 3-year-old husky Snowball.

What are your thoughts on the highly debatable topic of supplementation?

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Let Food Be Thy Key To A “Smarter” Aging

by Head Health Nutter on August 28, 2015

Would you believe that eating a Mediterranean diet and/or 10 other foods can boost your regain your mental powers during your youth? Keep reading because guest blogger, Tony Miller, believes you can!

Old people often complain of losing their cognitive function. After years the peak of their mental powers, the elderly starts to experience memory loss, mood swings, and loss of focus. It is as if their minds start to reduce its capacity to function optimally.

It is a given fact that age impairs intellectual pursuits. The question is how to prevent aging from making our minds dull. There are plenty of practical means to assist in resharpening your thinking. One of them is the kind of foods that you eat.

Food as mental enhancer
Minding the foods you consume is indeed a brain-saving habit. A recent study conducted by JAMA Internal Medicine found out that daily serving of Mediterranean diet, especially if it includes nuts and a few tablespoons of olive oil, can boost mental performance. The latest research that backed the previous studies on the efficacy of Mediterranean diet involved a rigorous scientific technique, not just observational studies, a less reliable research method.

The diet comprises fruits and vegetables, as well as unrefined grains and beans. Fish and wine are also included, with just a few meat and full-fat dairy products. The added olive oil and nuts have plenty of phenolic compounds that can reverse oxidative processes. Oxidation kills neurons, according to the study.

Foods for thought
The Mediterranean diet is packed with nutritious ingredients that upgrades our intellectual faculties. But don’t worry if Mediterranean cuisine is not part of your daily diet. There are other foods that can strengthen your mental functions even as aging wears them out. Include some of the foods below:

1. Beet roots
Like spinach, organic beet roots are packed with nitrates, which increases blood flow and oxygen to the brain. Just be wary of the beet roots available in the market, as they are mostly genetically modified.

2. Blueberries
Blueberries are good sources of antioxidants and other phytochemicals that are linked to cognitive development and reduces oxidation in the brain that causes neurodegeneration. Wild buleberries have an extra benefit. They contain high levels of anthocyanin and antioxidants that are known to guard against Alzheimer’s and other neurological diseases.

3. Broccoli and cauliflower
Both broccoli and cauliflower are rich in choline, a vitamin that helps promote brain development. Choline improves the cognitive function of the brain and reduces age-related memory loss.

4. Celery
Celery contains huge amounts of luteolin, a substance found in plants that may calm brain inflammation, a leading cause of mental decline. Luteolin is also found in carrots and peppers.

5. Coconut oil
Coconut oil contains medium-chain triglycerides (MCT), a type of fat that reaches the liver to produce ketone bodies or ketones. Ketones are known to help restore and revitalize neurons and nerve functions in the brain even after suffering from injuries.

6. Dark chocolate
Quality dark chocolate is filled with nutrients that nourishes the brain. It is a bountiful flavonols that improve the function of blood vessels. It can also provide a short-term mental boost due to its stimulants such as caffeine and theobromine. Moreover, dark chocolate one of the world’s most potent antioxidants. Cacao, the main ingredient in quality dark chocolates, has 15 times more antioxidants than blueberries. It also has 20 times more antioxidants than green tea. Just be cautious on the type of dark chocolate that you buy. Pick the brands with 70 percent or higher cocoa content.

7. Fishes rich in omega-3 fats
Many types of fishes, most notably wild Alaskan salmon, contain omega-3 fats that aid in fighting inflammation throughout your body, including the brain. Omega-3 also provide protection to your brain cells. Numerous studies also tag omega-3 as a potent anti-depressant.

8. Spinach
Spinach is high in folic acid or folate. Folate is another vitamin in the B-complex group that reduces inflammation in the brain. Another substance, nitrates, can also be found in spinach. Nitrates increase blood flow to the brain that enhances mental performance, and prevents or delays dementia.

9. Turmeric
If you like Indian cuisine, you have plenty source of turmeric. Turmeric is a yellow ginger usually found in curry. It contains curcumin, an anti-inflammatory antioxidant. Curcumin can cross your blood-brain barrier making it a potent agent to protect the brain from many neurological disorders.

10. Walnuts
Walnuts are packed with nutrients that reverses brain aging. Even small servings of walnut has the potential to improve memory, concentration and speed up information processing in the brain. This nut variant has DHA, a type of omega-3 fat that helps promote brain healing. It has an abundant nutrients to protect the brain, including folate, melatonin, and vitamin E. It also has antioxidants that add more brain benefits.

Aside from Mediterranean diet, there are other dietary methods to regain the youthful vitality of your brain. Among them are juice fasting. This cleansing of the body by drinking pure juices squeezed from fresh fruits reduces toxins in the body. Alternative doctors point at toxins as a cause of difficulty in concentration and “brain fog.”

Hippocrates, the father of Western medicine, recommended thousands of years ago to make your food your medicine. Follow his advice to see a smarter and healthier you even in an advanced age.

About the Author:

Tony Miller is a fitness and wellness enthusiast who writes for Genemedics Health Institute. He is also an expert author on EzineArticles.

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6 Healthy Snacks for a Fitter & Sexier Body

by Head Health Nutter on August 26, 2015

Oh, ya. Don’t you love articles that tell you snacking can get you healthier, fitter and sexier?! Snacking really can – IF you know what you’re doing. So here’s today’s guest post by Chelsea Sawyer to direct you in the right way to snack to get you the results you’re looking for! 

Snacking is not a bad thing; it’s what you eat that makes it bad. Most people have grown up on snacks loaded with sodium and processed sugar, with little to no nutrients at all. Eating enough of these short meals in between will not only wreak havoc on your waistline but also have adverse effects on your overall health and well-being.

The right snacks do the opposite. They not only give you the nutrients you need to sustain your energy, but they also even keep you fit and sexy. To help you add healthy snacks to your diet, here are six of the best ones you should have in your kitchen and at your office.

  1. Edamame. This nutritionally packed bean is filled with fiber (which keeps you from craving sugars by improving digestion) and protein (which fuels growth of lean muscle mass and increases metabolic rate as well as calorie burn). You can eat it hot or cold, sprinkled with a bit of salt, or roasted with cherry tomatoes.
  2. Popcorn. Make it the old-fashioned way: over your stove with healthy oils, like olive oil and coconut oil. Corn, in any form, is good for snacking. Just make sure it isn’t loaded with processed ingredients, and that it is taken with less salt.
  3. Berry Smoothies. Any fruit smoothie will do actually, but berries really pack a nutritional punch, not to mention flavor. You can use coconut milk or almond milk, or even just plain water with your choice of berries. Smoothies are also perfect for boosting your work out routine; a good cardio workout snack could include a creamy mix of avocado, which lowers cholesterol and powers up the heart, with blueberries, which is loaded with antioxidants.
  4. Apples and Peanut Butter. Not your usual bananas and peanut butter combination, yes, but this duo should make for a highly nutritious and delicious snack, too. Apples boost your immune system while the peanut butter delivers sufficient protein.
  5. Hummus and Whole Wheat Pita. Get your carbs and protein from the hummus and get the fuel you need from pita. Together, this scrumptious snack can help repair muscle tissues and replenish glycogen stores after you’ve worked out.
  6. Tuna on Whole Wheat. If you want something more filling, grab a tuna on whole wheat sandwich instead of a burger. Make your own with olive oil and lemon juice. And you’ll fill up better without putting on the excess pounds.

Eating better snacks should become part of everyone’s health care plans. When you choose to eat better, you will feel and look better. So the next time you feel like snacking, make a fruit smoothie or whip up a tuna sandwich.

About the Author:

Chelsea Sawyer is a certified health coach and a content creator. She writes about health and fitness, beauty, weight loss, anti-aging solutions and other topics that can help improve health. She shares this resource http://mywellnessrevolution.com/?p=23751 for more healthy snacks and health care plans.

What healthy snack do you know does your body good? Please share in the comments below!

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10 Herbs & Spices with Amazing Health Benefits

by Head Health Nutter on August 22, 2015

Oh ya, it’s so time for the gardens to be harvested… so what did you plant this year? Hopefully some are on this list by guest blogger, Ian Tyson. If not, put them on your grocery list and look up a few recipes. It shouldn’t be a hassle – all of them are deeeeelish!

Herbs and spices are widely used to season and enhance the flavors of dishes from soups to salads to sandwiches, but how much is known about the health benefits they offer? For centuries, people have included spices and herbs in their diets for the healing and medicinal properties they provide. Countless of medical studies in recent times have confirmed what ancient people have understood about the healing power of plants.

10-herbsPacked with powerful phytonutrient compounds and antioxidants, herbs and spices boast of anti-inflammatory properties, and the wealth of benefits that range from brain-boosting benefits, bone-building, weight loss, pain relieving, keeping arteries clear and to fighting cancer and keeping blood sugar levels healthy.

Best of all, herbs and spices are guilt free super foods that can be enjoyed at breakfast, lunch, dinner and desert. Not only do spices and herbs tantalize the taste buds, but have additional amazing benefits for the body too.

Here are 10 of some common and not so common spices and herbs to help you take care of your body:

1. Cayenne pepper

[click to continue…]

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How Bullying Can Affect Your Health

by Head Health Nutter on August 20, 2015

Here on Live Lighter we try to explore all the possible ways to increase balance and health on every level. If you think you or someone you love is being bullied, you might want to check out today’s guest post by Andrew Hoffman.

Bullying can have serious health risks, not just for the person being bullied, but or the bully and bystanders as well. Time and time again, studies have shown that bullying is linked to substance abuse, mental health problems and even suicide.

Nobody wins when it comes to bullying, and the fact that it can manifest physically and mentally is just further proof of what we already know – bullying needs to stop. Here are a few of the ways that bullying affects people:

Angry little girlRisks for Bullied Children

Many feelings that children experience as they are developing become ingrained in them over time. Some common emotions felt by bullied children include depression, anxiety, sadness and loneliness, and many of those issues remain throughout their entire lives.

Additionally, bullying can cause self-esteem problems, which can lead to substance abuse or suicide. Bullied children are also more likely to avoid activities they once enjoyed, or they may be more likely to skip or drop out of school. As you can imagine, this can have a lasting impact on their long-term well-being.

Health Problems Associated with Bullying

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Chinks in Your Armor: How to Strengthen Your Most Used Joints

by Head Health Nutter on August 18, 2015

Throughout the decades, I’ve been noticing my body changing. Now that I’m reaching 40, if I’m not careful, I really notice my joints. So for all of you who want to prepare for the future or those who are experiencing joint pain now, I’m pleased to publish this guest article by Brooke Chaplan!

If your family has a history of joint issues, you may be concerned about keeping your body’s hinges strong so they can last through the rest of your life. There are behaviors you can change to strengthen even your most used joints and help prevent joint damage in the future. If you want to keep the weakest chinks in your armor strong use these tips for building up muscle and flexibility.

How to Strengthen Your Most Used JointsExercise

Exercise can damage your joints through wear and tear, especially if your form is bad. But exercise can also benefit your joints if done right. The muscles around joints work to keep joints protected, so the first step is to strengthen those muscles. The trick here is to choose exercises that are low impact.

High-impact activities such as running and jumping can cause your joints to wear down faster. Low impact exercises will build your muscles up, support your skeleton, and take some of the stress from your joints. Some of the most popular low impact exercises many people enjoy are swimming, cycling, yoga, and flexibility and range-of-motion stretches.

Speak with your doctor or physical therapist as they may be able to suggest specific exercises to build the right muscles and strengthen your joints. Your doctor (personal trainer with the right experience or physiotherapist) can also inform you on the exact exercises to avoid preventing damage. [click to continue…]

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Makeover Your Bedding for a Better Night’s Sleep

by Head Health Nutter on August 15, 2015

Do you find a difference in your sleep on some nights versus other nights? I do. If you want to improve your sleep, keep reading today’s guest article by Adrienne from Foodie Fitness blog.

Getting a full night’s rest is essential for operating at your best. But if you spend half the night tossing and turning, sleeping soundly is a lofty goal. And the next day’s result? No focus, constant fatigue, and – it’s alright to admit – irritableness.

healthy-sleepingWhat can you do to ensure a peaceful slumber? If counting sheep hasn’t worked, it may be time to look at your bedding. What you’re sleeping on could – in fact – hinder or help your cause. Here are a few things you can do to upgrade or makeover your bedding to help you gain some essential ZZZs.

Check Your Mattress

This may seem like a no brainer, but it’s at the top of the list for a reason. Correct body support while sleeping is imperative to keeping back and joint pain at bay. Plus, adequate support can help lower stress levels. Though the initial cost can be intimidating, the investment in a good mattress far outweighs that of many other purchases that are seen as modern-day “essentials.”

Swap Out Your Pillow [click to continue…]

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Planet Friendly Beauty Tips

by Head Health Nutter on August 13, 2015

If you want to look your best AND be good to the environment, check out today’s guest post by Shayla Ebsen.

In today’s market of beauty products made with slews of harsh chemicals, many women assume that maintaining their beauty regimen will put them in direct conflict with reducing their environmental impacts. But, contrary to those mainstream beliefs, you can maintain the look you want in an environmentally sustainable manner. Your beauty routine doesn’t need to put you in conflict with the environment.

Here’s how:

PlanetFriendlyBeautyTips

Opt for Quality Products

Be planet friendly by opting for high quality beauty products. Sure, beauty products made from quality ingredients are often more expensive than the alternatives. But the increased price is warranted and worthwhile. Beauty products made from low quality ingredients often don’t last as long, aren’t as effective and can even lead to skin problems. When you develop skin problems from low quality beauty products, you must then purchase additional products to overcome the skin problems. It’s a domino effect of usage and waste that has damaging environmental impacts.

Look Beyond Beauty Products

In a recent Expert Interview with Alanna Ketler on Changing your Beauty Routine to Change the Planet, Ketler called out the importance of looking beyond your beauty products when trying to maintain the look you want. Your lifestyle directly impacts your hair, skin, nails and more. Improve your overall appearance and rely less on beauty products by drinking the recommended daily amount of water, by eating healthy, wholesome foods and by exercising regularly.

Research the Options [click to continue…]

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Summer Gardening: A Fun & Healthy Activity

by Head Health Nutter on August 12, 2015

Summer isn’t over yet! There’s still time to nurture your garden. And gardening apparently improves your health so keep reading today’s guest post by Ramsha Noor for the health benefits of gardening as well as tips to grow a healthy garden.

Summer is the best time to bring a little life to your lawn. Gardening is one of the most popular summer activity through which people can enjoy being outside as well as get healthy and fresh vegetables during the nice weather. Unlike the other tough outgoing activities, gardening is one of the enormous ways to enjoy and relax without being worried about suffering from heat enervation.

healthy-gardeningGardening also plays a vital role in relieving stress. According to a Dutch research, two groups performed different tasks. One group read indoors and the other group gardened for half an hour. Those who did gardening report better moods than the other group. It was also found that the gardening group had lower cortisol levels. Cortisol is also known as the stress hormone it affects the mood as well as it may also influence immune function, obesity, memory and heart diseases.

Gardening also provides you the opportunity of physical exercise unlike a treadmill gardening also provide motivational perks. According to a Stockholm study, regular gardening can prevent stroke and heart attack and decrease the risk of heart attack by 30% for those who are above 60. According to another long term study inclusive of 3000 older adults for 16 years, it was found that daily gardening reduce the risk of dementia by 36%. In another research it was mentioned daily gardening reduce the risk of dementia by 47%.

If you are inexperienced as a gardener, you need to find out what kind of summer vegetables and fruits you can grow in your garden there are certain things that grow better in a hot season than others. For instance basil, tarragon and oregano are the herbs that grow better in summer and vegetables like cucumbers, tomatoes, squash and peppers grow great in summers. [click to continue…]

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5 Foods You Should Avoid

by Head Health Nutter on August 7, 2015

We’re always looking to simplify. Yes, most of us like a challenge but hey, it’s great to make food choice, at least, easy. And that’s what today’s guest blogger, David Dack from Runner’s Blueprint, does in today’s article. Keep reading to find out what 5 foods to avoid and make your life healthier and easier! 

Can’t figure out why your health is in such a slump? Well, the answer may lie within your diet choices. You’re what you eat after all. And opting for bad food choices can only have negative effects on your health and well-being. This is no secret.

In fact, certain foods are linked to a host of health troubles, such as obesity, diabetes, liver diseases, high cholesterol, and so on. And eschewing these foods can be the greatest service you can do to your health. Therefore, whether you are looking to boost energy levels, lose weight, or get into the best shape ever, here are the foods you need to avoid:

Junk food zSodas

I hate to sound like a broken record, but sodas are bad for you. These sugar-sweetened drinks cause disturbances in your body’s inflammatory balance, hindering recovery and setting the stage for a host of chronic diseases.

And don’t be fooled by diet sodas. In fact, even one diet soda a day can boost your risks of metabolic syndrome for up to 34 percent, according to a 2008 University of Minnesota study. These symptoms include belly fat and high cholesterol, boosting the risks of heart diseases.

Therefore, if you avoid one thing on this list, it should be the sugary drinks. They will only take a toll on your health and wellbeing. Opt for healthier options such as organic milk, homemade fruit juice, tea, or the best off all, water. [click to continue…]

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